Snowy Day Shape Up

by Joe Giandonato, MBA, MS, CSCS

snow

Beat the post-holiday blues and burn calories with innovative home based workouts.

Holiday season, which in the western world spans from Thanksgiving to New Years, giving rise to inordinate stress and associated poor health choices. This time of the year, especially for northern regions is synonymous with inclement and bitter weather, posing as yet another obstacle in beginning an exercise program or adhering to an existing one.

An investigation on weight gain, occurring between Thanksgiving to New Years, revealed an average weight gain of 0.37 kg, however, among sedentary individuals, who were classified as overweight or obese, weight gains exceeding 2.3 kg were reported (3).

Knowing that a lack of time coupled with the unpredictable weather may disrupt your workout routine, members of the personal training staff at the Rec Center have assembled simple workouts and tips to help you stave off unwanted pounds and/or get a jumpstart on your New Year’s resolutions, giving one of these workouts a try is definitely worth your while.

Bodyweight Blast

For second year physical therapy student and personal trainer, Akil Piggott, finding the time to workout is tough, especially when each day is jam packed with attending classes and studying. Akil, an ACSM Health and Fitness Specialist, suggests performing bodyweight exercises as they require no additional equipment and can be performed conveniently in your home.

Akil’s Workout:

Repeat the following sequence three times:

  1. Reverse Lunges with Kick x 25 repetitions each side
  2. Burpees x 15 repetitions
  3. Mountain Climbers x 15 repetitions each side
  4. Bodyweight Squats x 25 repetitions
  5. Oblique Twists x 15 repetitions each side
  6. Push Ups x 15 to 25 repetitions (can be performed with either knees or toes as the pivot point)

Perform the sequence with little to no rest between exercises.

Keeping strong when most of your waking hours are spent on the pitch can be challenging, just ask Maty Brennan, who recently concluded his collegiate soccer career at Drexel. During long seasons, Maty would rely on bodyweight exercises to maintain his strength. While traveling, Maty utilized a workout similar to the one appearing below:

Maty’s Workout:

Stationary dynamic warm up consisting of: butt kicks, high knees, jumping jacks, mountain climbers, and lunges

Complete three sets of a total body exercise, performed explosively, which can include one of the following: burpees, jump squats, plyometric push-ups with a clap

Alternate three to five sets of an upper body strength exercise with a lower body strength exercise from the lists below:

Upper Body: push-up, pull up, or inverted row (using stable object or a suspension system), hand stand push-ups (supported or unsupported)

Lower Body: squat, step up, rear foot elevated split squat, glute bridge

Core: sit up, crunch, leg raises, plank, side plank, oblique twists, bicycles

Maty advises that the number of repetitions performed should be based on a person’s capabilities and goals. For those who are bit newer to the exercises, is advisable to keep the repetitions fewer per set in order to establish proper motor engrams. Once a certain exercise has been mastered, Maty suggests to increase the repetitions to make each set, and the entire workout, more metabolically demanding.

Logan McIntosh, an NSCA Certified Strength and Conditioning Specialist and newest addition to the personal training team, put together a one-time workout which is not designed for the faint of heart. Burpees performed in a descending repetitions scheme are paired with push-ups which increase with each subsequent set. Doing so will reduce injury risk as fatigue becomes a factor. If you are proud that you’ve survived that part, Logan snuck in some planks at the end, ensuring that you’ll keep your core strong enough to dismantle and pack away decorations after the holidays.

Logan’s Workout:

Burpees x 10 repetitions

Push Up x 1 repetition

Burpees x 9 repetitions

Push Ups x 2 repetitions

Burpees x 8 repetitions

Push Ups x 3 repetitions

Burpees x 7 repetitions

Push Ups x 4 repetitions

Burpees x 6 repetitions

Push Ups x 5 repetitions

Burpees x 5 repetitions

Push Ups x 6 repetitions

Burpees x 4 repetitions

Push Up x 7 repetitions

Burpees x 3 repetitions

Push Up x 8 repetitions

Burpees x 2 repetitions

Push Up x 9 repetitions

Burpee x 1 repetitions

Push Ups x 10 repetitions

Plank 5 x 1:00

Master Movements and Mobility

Nick Deacon, one of our longest tenured team members and also an NSCA Certified Strength and Conditioning Specialist, suggests dedicating the winter break getting good at the basics.

Can’t perform a full depth squat? Find new positions and hang out down there for a few minutes every day.

Can’t do a push up? Gradually decrease your leverage over the break, beginning with push-ups performed on a few steps and work your way down the floor one step at a time.

Nick advises catching up on flexibility and mobility by stretching and foam rolling, which in turn, will help you achieve greater ranges of motion thus improving your ability to squat, hinge, push, and pull.

Correct Muscular Imbalances

Deficits in flexibility and mobility in conjunction with muscular imbalances can render simple tasks unnecessarily arduous. I personally like to devote a few minutes each day, especially during days off from the gym, with simple activation exercises. I’ll wager that most reading this blurb aren’t professional athletes, therefore, a majority of our days are spent either sitting or standing. Life’s demands including activities of daily living or vocation can create muscular imbalances. As I alluded to a bit earlier, we either sit or stand a majority of the day.

If we sit throughout the course of the day, the muscles of the anterior and deep core and posterior chain “shut off”. Our hip flexors become stiff and rigid. Our neck stiffens, our shoulders become sore.

If we stand throughout the day we may experience “extension based” back pain, whereby the spine slips into extension when the core muscles aren’t doing their job in stabilizing the hips and lumbar spine.

If we throw in activities such as running or lifting, these muscular imbalances become magnified.

I’ll often perform an activation block similar to the one below:

  1. Deep Cervical Flexion Activation
  • Lie on your back, keep the shoulders and head in contact with the ground. Flatten your lower back and hips while keeping the knees bent and feet planted on the floor.
  • “Tuck” the chin to your throat.
  • Hold for 1 to 3 seconds.
  • Repeat for 3 to 5 repetitions.
  • Complete 1 to 2 sets.
  1. Short Lever Side Plank
  • Assume position on side with bodyweight supported on forearm and outside of knee and lower thigh of the leg making contact with the floor. Use padded surface to alleviate discomfort associated with downward pressure and load of bodyweight.
  • Bend knees and extend hips, keep head, shoulders and hips in neutral alignment (all joints should be stacked a top one another).
  • Relax shoulder and head carriage.
  • Fully inhale and fully exhale for 5 breaths.
  • Switch sides and repeat for 2-3 sets each side.
  1. Glute Bridge
  • Lie with back on ground, knees bent, feet on floor and arms to sides.
  • Drive through heels and extend hips to lift pelvis up.
  • Squeeze glutes and push knees out; hold position for one second.
  • Release and lower to ground.
  • Repeat for specified reps.
  • Perform 1-3 sets of 10-15 reps.
  1. Wall Supported Shoulder Protraction and Retraction
  • Place the palms of your hands against wall.
  • Walk the feet out from beneath your body.
  • Brace the core by tightening the glutes and abs and keep the neck long by tucking the chin.
  • Try to push your shoulder blades behind you by lengthening you arms and stretching the upper back.
  • Now, pull your torso closer to the wall, by pulling your shoulder blades together.
  • Repeat for specified reps.
  • Perform 1-3 sets of 10-15 reps.

Side Bar

Say our area gets sacked by an archetypal snow storm over break relegating you to shovel your driveway and sidewalk clear. I know, shoveling is no fun, but it can burn a chockfull of calories as it classified as vigorous exercise (exceeding six metabolic equivalents or <6 METs) (1) which six times as many calories as your body does at rest. Among sedentary individuals, snow shoveling is capable of eliciting myocardial oxygen demands similar to that of the maximal treadmill and hand crank tests we administer to determine an new client’s aerobic capacity. Brave shovelers should exercise caution when shoveling by adhering to the prudent advice below:

  • Those who have existing cardiovascular, metabolic, or pulmonary disease should avoid shoveling
  • Deconditioned individuals should punctuate their snow removal efforts with frequent breaks (1) (in terms of its structure, shoveling should be viewed as a strength training workout)
  • For those with creaky lower backs, a shovel with a bent shaft is recommended to reduce excessive trunk flexion (2)
  • Clothing should be layered to prevent hyperthermia and water resistant materials should be worn to ward off frostbite and pernio

References

  1. Franklin, B.A., Hogan, P., & Bonzheim, K. (1995). Cardiac demands of heavy snow shoveling. Journal of the American Medical Association, 273, 880-882.
  2. McGorry, R.W., Dempsey, P.G., & Leamon, T.B. (2003). The effect of technique and shaft configuration in snow shoveling on physiologic, kinematic, kinetic and productivity variables. Applied Ergonomics, 34, 225-231.
  3. Roberts, S.B., & Mayer, J. (2000). Holiday weight gain: fact or fiction? Nutrition Reviews, 58, 378-379.

 

 

 

 

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Fitness Q&A: Weights, Sleep, and Weight Loss

A Fitter U Q&A: December 2014

with

Joe Giandonato, MBA, MS, CSCS

Coordinator of Fitness Programs

Drexel Recreation Center

Drexel Recreation’s resident fitness expert, Joe Giandonato will be fielding questions each month from employees, students, and members and addressing topics related to strength training, weight loss, injury prevention and health education.

  1. “Is lifting weights really that important?” – Jennie K.

I commonly receive questions which are associated to lifting weights. Much maligned perceptions which emanate from old wives tales have proliferated

concerns about strength training. Women are fearful that strength training will add unsightly bulk. Athletes fear that strength training will make them “muscle bound”. Another ill-conceived consensus is that strength training will pestle joints and induce pain. These common misconceptions couldn’t be further from the truth.

Females secrete a comparatively scant amount of testosterone, thus hindering their ability to add slabs of muscle. Research has indicated that females produce roughly 1/10th the amount of testosterone that a healthy male produces. Testosterone, a sex hormone which is enzymatically converted from DHEA into DHT, becomes immersed in a number of physiological processes, including muscle growth. If men with low testosterone, which is roughly one half of what a healthy male produces, experience difficulties adding muscle, it can be reasoned that it will be even harder for women to gain muscle.

Strength training, if performed through full, pain free ranges of motion, will improve muscular flexibility and proprioception which governs the stability and mobility of each of the body’s joints. It must be noted that gains is strength are range specific. If you perform an exercise with a small range of motion, you will only get stronger within that range of motion. Contrarily, if you perform an exercise with a greater range of motion, you will become stronger through the larger range of motion. Consistent strength training establishes a neural imprint as messages are sent to and from the brain regarding controlling the range of motion via the activation of muscle fibers, which in turn enhances and develops motor skills needed for activities of daily living and sport.

Becoming “muscle bound” is much harder than it seems. Of course there are gains in muscle size associated with strength training, but they are usually an adaptation that accompanies concerted strategies to add muscle, which are ascribed to by bodybuilders and athletes whose sport demands require bulk, such as playing offensive or defensive line in American football. In my experiences, an individual’s genetics as well as their nutrition and hormonal status will impact muscle mass far more than a strength training program will. If one wishes to gain heaps of muscle, significant consideration must be given to these aforementioned factors.

Strength training will not grind joints into a fine powder as many people have been lead to believe over the years. There’s probably more merit to this point than any other. Yes, there are inherent dangers of strength training. And yes, if you perform an exercise incorrectly, or perform it too frequently, you become more susceptible to injury. However, strength training is one of the safest activities a person can engage in. Unlike sports, all variables are controllable and can be advantageously manipulated to one’s preference or goals. Proper strength training will not only strengthen muscle, but will improve bone density and joint movement.

Strength training also serves as an ample metabolic stimulus and evokes a pronounced calorie burning effect AFTER exercise, which is known as excess post exercise oxygen consumption or EPOC. This process entails the body working to restore itself back to its pre-exercise or resting state. Efforts to regulate cardiac functioning, respiration, body temperature, nutrient absorption, and digestion are metabolically costly and require a lot of calories to do so. Research has indicated that strength training can elevate metabolic functioning for 24 up to 72 hours afterwards.

2.         “How many hours of sleep per night should a person get?” – Robert N.

Well if you’re a student working fervently through term papers and exam prep, you can compensate by ingesting copious amounts of caffeine. The same can be suggested for the employee who is rushing to complete work projects while hatching holiday plans. #sarcasm

In all seriousness, sleep is crucial to virtually all aspects of physiological functioning. Americans, especially college students and our nation’s workforce are sleep deprived. Since sleep is linked to physiological functioning on a number of fronts, a lack of it can alter neurocognitive functioning, making it harder to think, concentrate, and perform tasks associated with school or work. So if you really care about your academic or job performance, cutting back on your sleep is like borrowing money from a loan shark. A couple of late nights or an all-nighter may not seem to affect you on a surface level, but over time, a sleep deficit will accrue as will interruptions in metabolic, hormonal, and neuromuscular function.

There is not a hard and fast requirement regarding sleep duration that people must achieve, however, the consensus is that 7 to 8 hours per night is sufficient for adults. It should be noted that during the growth and developmental periods, more sleep is required. And for individuals engaging in intense physical activity on a regular basis via exercise or through their occupation, more sleep may also be indicated to promote recovery.

While no magical number exists for sleep duration, sleep quality is very important. High quality sleep is comprised of extended periods of slow wave sleep, or deep sleep in which hormones are secreted in bountiful amounts prompting the transpiration of recuperative cellular processes allowing for repair and recovery of cells.

If one yearns not to yawn frequently throughout the day and be better equipped to handle daily tasks, which may include a pop quiz, getting whisked into a meeting where they may be required to present to institutional brass, or attempting to resolve an erroneous parking ticket with the fascist Philadelphia Parking Authority, incorporating the following strategies might prove assistive should any of those aforementioned scenarios present themselves.

– Gradually adjust to establish a desired bedtime

Experts recommend doing so 15 minutes at a time to avoid disrupting the circadian rhythm, also known as your body’s biological clock. Merely add or subtract (don’t do both at the same time) in increments of 15 minutes from your nightly sleep until a desired bedtime is met.

– Set a lower temperature

Recent research has suggested that sleeping at lower temperatures might increase metabolic functioning, as more calories are burned to keep your body warm. The study showed the greatest elevations of activity in brown adipose tissue, which is metabolically active fat tissue and has the capacity to generate heat, at lower room temperatures.

– Avoid blue light

Don’t watch TV or use the computer or operate nanotech devices immediately before bed as they emit an blue hued light which suppresses the pineal gland’s secretion of melatonin, a chemical that helps you fall asleep quicker. Instead, read a book or while this may not sound environmentally friendly, print off articles, e-mails, or assignments to read before bed instead of viewing them on the computer screen as artificial light has been shown to increase alertness, something you don’t want as you try to fall asleep.

– Cut the caffeine

Limit your consumption of caffeinated beverages throughout the day. Excess caffeine and ingesting it too far along in the day can alter your sleep patterns. Research suggests you should avoid cease all caffeine consumption six hours prior to bedtime.

– Cease carbs before bed

Avoid consuming high carbohydrate foods before bed which triggers insulin production and blunts growth hormone production, by interrupting your sleep.

Reference

Chen, K.Y., et al. (2013). Brown fat activation mediates cold-induced thermogenesis in adult humans in response to a mild decrease in ambient temperature. Journal of Clinical Endocrinology and Metabolism, 98, 1218-1223.

  1. “How much do steady state activities really help with weight loss?” – Pratik A.

Steady state activities are quite beneficial for individuals who are looking to lose weight. Low intensity steady state exercise, more affectionately known as ‘LISS’ in fitness circles, is defined as sustained rhythmic exercise occurring between 50-75% of one’s VO2 Max, or 40-59% of one’s Heart Rate Reserve. For practical implementation, this can be translated to 60-70% of one’s max heart rate.

LISS will allow the participant to engage in exercise for longer durations, which will expand aerobic capacity thus, improving cardiorespiratory fitness, which is a key tenet of health that many gym goers and athletes tend to overlook. A more robust aerobic capacity streamlines fuel partitioning allowing for more fat to be utilized as an energy source. So, initially you’ll be burning more calories during the lengthier workouts, but over the long haul, your body will wind up leaning on fat stores for energy.

Please send your questions to Joe at jag476@drexel.edu or drop by his office at the Rec Center, which is located in Room 310 on the third floor, nearest to the 33rd street side of the building.

 

 

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Technologically Enhanced Body Composition Assessments

By Joe Giandonato, MBA, MS, CSCS

Drexel University, long considered one of the nation’s most technologically advanced institutions, is now availing cutting edge technology to those wanting to achieve a better and healthier body. Drexel has partnered up with PhIT (www.phit.me), a company founded by three Drexel graduates, John Gunn, Jason Burns, and Basil Milton, to collect and track longitudinal changes of one’s body composition and measurements through proprietary imaging equipment.

PhIT utilizes a digitized optical method and photonic imaging technology to gather anthropometric measurements and a three dimensional body scan. New clients simply create a user name, have their photos and measurements taken during a brief scan and stored for later comparison, ideal for those with goals consisting of losing fat or gaining muscle. Newer images are superimposed on older images which helps denote changes in physiological cross sectional area of muscle and fat.

The technology has been pivotal in providing feedback to the client by showing them what areas need to be improved upon, especially if their goals are aesthetically driven. PhIT has also been embraced by gym newcomers as it is a less invasive, albeit highly effective means to gather measurements.

joe

“Clients don’t have to worry about having their personal space invaded. They just show up, get scanned, and have an image produced for them, which includes measurements,” says Milton.

Milton noted that clients don’t have to remove clothing, provided the clothing is minimal and close-fitting.

“People entering the gym for the first time have enough to worry about. With PhIT, we feel that we have eliminated many of the fears revolving around the onboarding and assessment process,” expounds Gunn.

Gunn continued that the scanning process takes only a few minutes, a contrast from the time most personal trainers spend collecting girth measurements and pictures.

Though photonic imaging has been recently introduced to the fitness industry, research indicates that photonic imaging technology accurately collects body volume and circumferential data and estimates body fat percentage (1).

References

  1. Wang, J., Gallager, D., Thornton, J.C., Yu, W., Horlick, M., & Pi-Sunyer, X. (2006). Validation of a 3-dimensional photonic scanner for the measurement of body volumes, dimensions, and percentage body fat. American Journal of Clinical Nutrition, 83, 809-816.

 

 

 

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Preparing for the Battle: Strategies to Optimize Immune System Functioning

by Joe Giandonato, MBA, MS, CSCS, Coordinator of Fitness Programs, Drexel University Department of Athletics

With much of the globe gripped by panic concerning Ebola, I have been receiving a number of questions regarding keeping healthy as the colder weather and accompanying cold and flu season approach.

While Ebola antidotes reportedly exist, many of them have not yet made it to the clinical trial stage. In response to the fears of a globally paralyzing pandemic, government agencies and public health experts have purported that the likelihood of catching Ebola remains rather remote. While their suppositions remain up for contention, the threat of falling victim to colds and flus during the colder portions of the year constantly looms.

As the weather grows crisp, the masses, especially those leading active lifestyles retire to temperature controlled environments to continue activities or to resume exercise. For those living in parts of the country above 30 degrees latitude, you’ll notice runners disappearing from trails and sidewalks and fewer events scheduled outdoors. Save for fall sport playoffs and obligatory yard work, most people spend their time indoors, often in close proximity with others, giving rise to the proliferation of illness- causing pathogens.

The body innately responds to threats, whether actual or perceived. In the case of an actual threat, such as the body coming in contact with a foreign antigen, or protein containing a virus or bacteria, the body’s immune system recognizes the threat and responds to it.

Lymphatic structures with the body, which prominently include the spleen, thymus, lymph nodes, and bone marrow, collectively secrete and subsequently deploy a combination of antibodies as well as, lympochytes, macrophages, dendritic cells, natural killer cells, B cells, T cells, and phagocytes to the external threat. Some of these constituents may be of familiarity, since they are also involved in the response of exercise, a deliberate stressor and incite an inflammatory response. Our survival hinges on the functioning of the immune system and the mechanisms it employs, which in addition to triggering an inflammatory response, also comprises attaching to, combating, and dissolving the foreign body.

However, external threats can be magnified if a person does not ascribe to sound nutritional, hygienic, sanitary, and stress management practices, which involve balancing stimulus and recovery.

Poor diets, particularly those consisting of trans fats and excessive saturated fats, may goad systemic inflammation, thus impeding immune system functioning. More inflammation equates to a less efficient immune system. Excessive consumption of refined carbohydrates weakens gut health, which cannot be overlooked, since the digestive tract is heavily lined with antibody-producing lymphatic tissue.

Poor hygiene and sanitary practices elevate susceptibility to illness causing pathogens.

An imbalance between imposed stress and recovery, whether the origin of stress is physiological or psychological, may also degrade immune system functioning.

If avoiding the common cold or preventing the transmission of the yearly flu are goals, the following guidelines, rooted in common sense, should be helpful.

Immediate Preventative Measures

  1. Cleanse hands frequently throughout the day, preferably with antibacterial soap and warm water. Alcohol based hand sanitizers will also suffice. For those suffering from dermatological issues, such as dry skin, many antibacterial soaps and alcohol based hand sanitizers are infused with moisturizing solutions.
  2. Disinfect equipment and surfaces prior to and following use.
  3. Equipment and surfaces which appear to be covered in bodily fluids should also be cleaned and if this is observed at a public or corporate owned facility, specific laws and procedures involving health and safety must be adhered to. As such, staff members should be notified immediately.
  4. Those working with the public in a non-essential capacity, such as a personal trainer, should advise customers, or clients, to refrain from meeting with them if they are ill.
  5. Avoid touching face, including eyes, nose, mouth, and ears throughout the day and use facial tissues when coughing or sneezing. Soiled facial tissues should be disposed of immediately following use, and if available, soap and/or sanitizer should be used to cleanse the hands or area of the body producing or making contact with bodily fluids.

Longer-term Preventative Measures

  1. Individuals should view exercise as a stressor and should adjust their training accordingly, if they are juggling competing demands, both physiologically and psychologically based. Progressions in exercise intensity and volume should be gradual. Those partaking in activities involving endurance training are at an increased risk of respiratory illnesses and should be especially mindful of their volume.
  2. If an individual is not exercising, they should strongly consider commencing an exercise program, as exercise, more broadly, physical activity has been linked to hastening the turnover of illnesses that the body comes in contact with by way of streamlining digestive, urinary, and cooling mechanisms of the body. Long term exercise also boosts the release of antibodies and triggers a greater release of white blood cells from the spleen. Also, the thermogenic environment created by exercise may blunt bacterial growth, similar to a the effects of a fever.

Immediate Supportive Measures

  1. If stricken with an illness, including a bacteria or virus, it is advisable that medical attention be sought.
  2. Exercise should be avoided if symptoms include: headache, fever, diarrhea, vomiting, and bleeding
  3. Exercise intensity and volume should be significantly reduced, at least initially, if cold-like symptoms including runny nose, coughing, and profuse sweating are experienced.
  4. Symptomatic individuals should avoid traversing public places or areas populated by many people, if possible.
  5. Since activity is reduced, so should energy intake, especially those containing simple, sugary carbohydrates, which are often utilized to fuel intense, glycolytically dependent exercise.
  6. Consumption of foodstuffs and beverages containing antioxidants, minerals (zinc), and vitamins (B and C), as well Echinacea may support the immune system in fighting off illnesses.

 

 

 

 

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Fight Fall Allergies by Visiting the Farmer’s Market

Ever wonder how you can beat your allergies by eating or avoiding certain foods? What you eat can play a powerful role in your health. Check out this article for more information on what to eat to beat fall allergies.

 

fall food

And while you’re at it, stop by Drexel’s Farmers Market! Every Tuesday at Chestnut Square.

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Beat the Summer Heat Safely

Ever wonder if summer is ever going to end?

Medicine Net offers 15 tips to stay cool safely. From exercise program alterations to sunblock to increasing your water intake, learn new tips and review time-tested favorite ways to beat the summer heat!

sun

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Beat the Summer Heat and Stay Safe

With temperatures rising as the Summer starts to find its peak, be sure to stay healthy in the sun. Check out this great article from the American Heart Association about staying healthy and active in the summer sun!

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Walking can give your brain a boost!

New research shows that walking WHILE WORKING can improve brain performance! Consider having a meeting in motion next time you need to think through a project.

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DREXEL UNIVERSITY NAMED THE FIRST PHILADELPHIA EMPLOYER TO RECEIVE “INNOVATION” RECOGNITION FROM THE AMERICAN HEART ASSOCIATION

In April 2014, Drexel University was named the very first employer in the Greater Philadelphia Region to receive the American Heart Association’s competitive “Workplace Innovation Award.” This award, which recognizes workplaces that provide fresh perspectives on wellness, was received in recognition of A Healthier U’s nutrition initiatives, including the Selections program and our brand new Dragon Nutrition initiative for benefits-eligible faculty and professional staff.

The Healthier U “Selections” program has grown exponentially and continues growing. This initiative helps anyone dining on campus to identify healthier menu options through the Healthier U website, or directly through the recently-launched Selections app, available for android or iPhone. We are proud to offer approximately 150 menu items at 10 campus dining locations. While this program initially only included Drexel-based dining locations such as the Market located in the Northside Dining Terrace, Market 16, and ThirtyOne41, we now also offer Selections items at popular franchises on campus including: Currito, Taco Bell, Starbucks, and Subway. Expanding to include these options provides increased variety for those dining on campus. More information about the Selections Program can be seen here.

Dragon Nutrition is receiving much buzz around campus. This opportunity for free nutrition counseling with a Drexel University Registered Dietician (RD) allows for benefits-eligible faculty and professional staff to receive a series of three free nutrition counseling sessions with a RD. Those who have signed up already are incredibly grateful for the opportunity to meet with a RD one-on-one and to have their individual nutritional needs addressed. Additional information about Dragon Nutrition can be seen here.

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Dr Dan Gottlieb to Visit Drexel April 29th!

Tuesday April 29th, Behrakis Grand Hall, Creese Student Center, 12-1:30pm

A Healthier U, the Office of Equality and Diversity and the Office of Disability Resources invites you to join us for a special talk with NPR radio host, Dr. Daniel Gottlieb of “Voices in the Family.”

Babies and toddlers are born with the ability to experience love, joy and compassion, and the ability to experience awe in the ordinary. By the time children are in middle school, this “wisdom” begins to go underground. And by the time we reach adulthood, we find ourselves too busy doing too many things. What happened to that joy and shameless love? This talk will touch upon how we can be in touch with the natural joy and compassion that is a basic component of being alive.

Daniel Gottlieb has been practicing psychology and psychotherapy for over 40 years. For 34 of those years he has done so from the unique perspective of a quadriplegic with a learning disability, history of depression and the traumatic death of his sister. As a result of being broken and broken open, he has unique insights into what it means to be human and into the wisdom we are all born with.

“The Wisdom We’re Born With: Restoring Our Faith in Ourselves” is open to all Drexel faculty, professional staff, and students. No RSVP is needed. Contact Monica Fauble mfauble@drexel.edu for more information.

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