1. health and fitness
2. exercise

You
Healthy AAMYou
GORED Day!
Be Heart Healthy.
Member
Spotlight
Cracking the
Color Code:
Did you know? Filling your plate
with a vibrant array of produce
can help your brain and body
at their peak. Eat a variety of
fruit and vegetables colors. The
majority of Americans are not
hitting their color quota. Here is
what each hue can bring to you:
Name: Michael Curley
Occupation: AAMU Faculty Member
Member Since: December 2010
GREEN:
These foods contain cancer
protecting phytochemicals.
YELLOW:
Sun-colored produce are full
of vitamin C that can help heal
wounds and block some skin
damage.
ORANGE:
These foods have beta carotene,
which may help boost immune
function.
Go for potatoes, beans, strawberries, beets,
artichoke hearts, and quinoa. These delicious
plant-based carbs contain fiber and resistant
starch, considered natural hunger stoppers.
My Eating Plan
No. of
Calories
No. of Saturated
Fat grams
Breakfast
Lunch
Snacks
Dinner
Daily Total
Talk about your diet and goals with your doctor,
nurse, or dietitian. Then use the sample chart to
keep track of what you eat every day.
For more information, please visit eatright.org
Healthy Recipe:
Chillin’ Out Pasta Salad
12 servings
Total Time:
2 hours
Ingredients
2 ½ cup medium shell pasta
1 8-oz carton (1-cup) plain non-fat yogurt
2 tbsps spicy brown mustard
2 tbsps salt-free herb seasoning
Out
Chillin’
1 ½ cup chopped celery
Salad
Pasta
1 cup sliced green onion
1 lb cooked small shrimp
3 cup coarsely chopped tomatoes (about 3 large)
Preparation
Cook pasta according to package direction. Drain; cool
In large bowl, stir together yogurt, mustard and herb seasoning.
Add pasta, celery and green onion; mix well. Chill at least 2 hours.
Just before serving, carefully stir in shrimp and tomatoes.
Nutrition
Per serving: Calories: 140, Saturated Fat: 1g, Sodium: 135mg, Dietary
Fiber: 1.3g, Total Fat: 1g, Carbs: 19g, Sugars: 0g, Cholesterol: 60mg,
Protein: 14g
If you have a healthy recipe that you would like to see in our next issue, please submit
them to healthandwellness@aamu.edu. Subject Line: Healthy Recipe 2011.
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The Student Health and Wellness Center of Alabama A&M University Newsletter | Page 2
On Saturday, February 26, 2011, the Student Health and Wellness Center of Alabama
A&M University hosted Go Red Day, a campus and community event aimed to raise
awareness of American Heart Month. The event included guest speaker, Camille
Burgin, free health screenings provided by the Nurses’ Guild Ministry of Union
Chapel Missionary Baptist Church; along with complimentary refreshments from
Frito-Lay. The day was concluded with a spicy Zumba Red Fitness Party, featuring
some of the most popular Zumba instructors in the city!
Did you know?
• Heart disease is the leading cause of death in the United States.
• Negative emotions and depression are risk factors for heart attack and stroke.
• Every 34 seconds, an American dies from heart attack.
• Two-thirds of deaths from heart attacks in women occur in those who have had
no history of chest pain.
To learn more about heart disease prevention, visit americanheart.org
Spice up your life! Learn to dance Salsa in a way that
is simple and effective. Our friendly instructors break
down fancy moves into fun to learn steps. Discover how
to dance with confidence and style in a welcoming and
social atmosphere. A 150 lb. person will typically burn
420 calories per hour when dancing Salsa. Two classes
are offered every Tuesday: Beginner’s Salsa Lesson
from 7:00 to 8:00pm, Beginner’s Salsa Performance
from 8:00 to 9:00pm.
NEW
S
CLAS
TM
Monday and Wednesday
12:30-1:30 pm
Tuesday and Thursday
6:00-7:00pm
Friday 12:30-1:30pm
and Sunday 3:30-4:30pm
Room 210
Yoga
Tuesday
12:301:30pm
Room 208
How often do you visit the
SHWC?
As often as I can, everyday!
What is your exercise of
choice?
The treadmill, and all the
weights.
Words of encouragement/
advice to those who want
to get in shape?
Exercise everyday, and watch
what you eat.
GET IN A FITNESS CLASS
Zumba
What do you enjoy most
about the SHWC?
The Cardio Area and the
Weight Room
An interesting fact about
Mr. Curley:
He’s lost about 100 lbs. and
he walks almost everywhere
on campus!
Aquatics
Arthritis Aquatics
Tuesday
NEW
TIME and Thursday
8:00-9:00am
Water Aerobics
Monday and Wednesday
5:00-6:00 pm
“We enjoy seeing Mr. Curley
everyday. His persistence
motivates us all!”
- Kristin Brown
Member Service Associate
*For the complete Group Fitness Schedule, visit www.aamu.edu/wellnesscenter
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The Student Health and Wellness Center of Alabama A&M University Newsletter | Page 3
Steps to a Healthier AAMU!
How does it work?
Individuals will wear a pedometer every day and will have the capability of manually
recording steps and mileage total daily or weekly in a spiral bound journal. Team size
is not limited, however, teams of 3-10 are recommended. Individuals will also have the
opportunity to pass through three check points along the route where incentives will be
awarded for reaching each destination (80K, 160K, and 250K steps).
How do I register?
To register for the program, contact your department’s team leader, stop by the Student
Health and Wellness Center or send an email to daniel.kasambira@aamu.edu. There is
a $25 registration fee that includes: a pedometer, activity log, program incentives, and
final celebration continental breakfast.
For more information, please contact our director, Daniel Kasambira at (256) 372-7000.
Intramural Sports & Recreation
The Department of Intramural Sports & Recreation has geared up for another
Spring semester filled with fun and exciting activities. Some of the traditional
activities have returned and are in full swing. Please see the schedule below.
Indoor Soccer
February 12 - March 26
(Flexible)
Fishing Trips
March 5, 12, 19, 26
April 2, 9, 16, 23
Saturdays 6:00am
RSVP required
Horseback Riding
March 13, 20, 27
April 3, 10, 23
Sundays 1:00-4:00pm
RSVP required
Pool Schedule
Monday through Friday
6:00am - 10:00am Open Swim
10:00am - 3:00pm Closed
3:00pm - 9:30pm
Open Swim
“Step to a Healthier AAMU” is a pedometer
program starting March 7th- April 29th.
Teams of AAMU faculty and staff will set out
to accumulate as many steps as possible
over the course of 8 weeks. The goal is for
AAMU to walk an average of 3000 steps a
day. The goal for each team is to gradually
increase the number of weekly steps.
Incentives will be awarded to the individual
reaching 3 check points along the route.
There will also be a group incentive for the
team with the greatest accumulation of
steps for a week.
Golf Tournament
Saturday, April 9th
(1:00pm Tee Time)
Colonial Golf Course
Tennis Tournament
April 1-15 (Flexible)
Monday-Sunday
Men, Women, Dbls, Mix
Dbls.
For more information on the Department of Intramural Sports & Recreation or to
register for activities, please contact Coach Franky Smith or Coach Knute Walker at
(256) 372-4262.
A&M Alum and
5-Time Olympian
Visits the SHWC!
Five-time Olympian, USA national Track
& Field Hall of Fame, and 1989 AAMU
Graduate, Jearl Miles-Clark made a visit
to the Hill on March 4, 2011. She ended
her day of celebration on campus by
signing autographs at the Wellness
Center.
Connect With Us on Facebook and Twitter!
Saturday
9:00am - 5:30pm
Open Swim
Sunday
1:00pm - 6:30pm
Open Swim
Healthy AAMYou
The Student Health and Wellness Center Alabama A&M University
Newsletter | Volume 1, Issue 3 | March/April 2011
Upcoming Events
Spring Break Hours:
March 14th - March 18th - 6am-7pm
March 19th - 9am - 4pm
March 20th - 1pm - 7pm
Family and Friends’ Days!
Mark your calendars for
March 26, 2011 & April 30, 2011
Member’s Corner:
Friendly Reminders
You can now listen as you work! All cardio
machines are
equipped with plug-in
capabilities. Bring your headphones to
watch and listen to your favorite television
show as you workout. You can also
purchase headphones at the front desk for
only $5.
Please remember to bring a lock to store
your personal items in the locker room
during your visit. We strongly discourage
you to leave your items unsecured while in
the building. Also, be sure to remove your
lock before you leave.
The HealthyAAMYou newsletter is a
bimonthly publication of the Student Health
and Wellness Center of Alabama A&M
University. It is provided for members’ general
information and purpose. We want your
feedback. E-mail us at healthandwellness@
aamu.edu with your comments and
suggestions or complete a Customer
Satisfaction Survey at our front desk.
Student Health & Wellness Center
Alabama A&M University
P.O. Box 1567 | 4011 Meridian Street
Normal, AL 35762
Phone: 256.372.7000 | Fax: 256.372.7005
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The Student Health and Wellness Center of Alabama A&M University Newsletter | Page 4
From the
Director
The Biggest Loser – a reality show
which is essentially a race to see
who can lose weight the fastest - is
one of the most popular in television
history since its debut in 2005. It has
even garnered worldwide acclaim.
The Biggest Loser is controversial
and responses to the show are
highly polarized. Most viewers seem
to be either die-hard loyal fans who
defend the show tooth and nail
or critics who loathe the program
to the point of disgust or outrage.
Whether or not you’re a fan of this
“reality show”; the key to a healthy
lifestyle is consistency, consistency,
consistency... with exercise, nutrition
and attitude. Each of us is guaranteed
168 hours per week. If we take 5 hours
per week for exercise, what will be the
results? Improved levels of energy,
improved mobility, improved general
mood, improved self-confidence and
reduced stress to name a few. Here
at the Wellness Center, the 3,812
students and 600 members that are
utilizing the facility have become The
Biggest Winners through dedication,
effort and commitment to a healthy
lifestyle. We look forward to continuing
our service to you by providing an
environment for winners!
aniel Kasambira
T
he winter holidays have passed, the
weather is warming up and outdoor
activity has become convenient and
enjoyable once again. Spring is officially in
the air – which means the summer swimsuit
season is just around the corner. However, for
many of us, exercise takes a back seat to life’s
many obligations. It’s so easy to let a couple
of days, weeks, even months go by without
including exercise and movement somewhere
in your daily routine. Some people never get
back on track. Maybe it’s time to take a new
approach. Think quality, not quantity.
HAND-HEEL TOUCH
A. Stand tall with your feet a little more than
shoulder width apart and your arms stretched
out from your sides.
B. In one motion, lift your left foot toward your
right knee and bring your right hand down to
touch your raised foot. Repeat this motion with
the opposite hand and foot.
New exercise research shows that it’s the
intensity of the work—not the duration or time
put in—that matters most in measuring the
quality of your cardiovascular workout. This
applies to both weight control and increasing
your cardio capacity. Here are a few exercises
that will help aid weight loss efforts.
SIDE HIGH KNEE
A. Stand with your feet a little more than
shoulder width apart. With your arms out to
your sides and hands in fists, bend your elbows
at 90 degree angles.
B. In one motion, lift your right knee to the side
and bring your right elbow down to touch your
knee. Repeat on the left side.
WARM UP
Warm up with the twist or march in place for
about 2 minutes. Be sure to cool down when
you are done exercising.
STANDING PUNCHES
A. Stand with your feet firmly planted a little
more than shoulder width apart and knees
slightly bent. With your arms tight against your
sides, make your hands into fists and bend your
elbows 90 degrees.
B. Punch with your right hand. Bring your arm
back to the starting position. Punch with your
left hand. Do not fully extend your arms during
the punching motions. Let your upper body flow
with this cardio burst.
SQUAT WALK
A. Stand with your knees bent at an
approximately 30-degree angle.
B. Staying in this position, take eight steps
forward, then eight steps back.
SIDE STEP WITH PUSH
A. Stand with your feet slightly apart and your
arms bent at your sides.
B. Slide your left foot against your right and
bend at your waist while pushing your arms up
and to the left. Return to your original position,
then repeat the movement on the right.
Remember, spring is the perfect time to
reevaluate your annual weight loss goals. Take
advantage of our 78,000 sq. ft. fitness facility.
We have a 7 lane swimming pool, 3 racquetball
courts, outdoor volleyball court, and offer a
variety of group fitness classes!
. . . . . . . .D. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
The Student Health and Wellness Center of Alabama A&M University Newsletter | Page 1