The Gustavian Weekly

Look and feel your best for spring break-fitness and health tips from the experts | The Gustavian Weekly

By Chelsea Johnson Features Editor | March 18, 2012 | Features


Traditional lunges are a great way to build leg muscles and tighten up your glutes. Adding a twist engages core muscles for an additional kick.

1. Grab a medicine ball in both hands and lunge forward, making sure to maintain balance. Don’t let your front knee hang out over your toe. Rebecca Anderson.

2. While lunging, twist your core around to the side of your front knee. Stand back up and repeat with the other leg.Aim for 8-10 reps on each side. Rebecca Anderson










Introduce a stability ball into your standard crunch routine to kick up the intensity level and target different muscle groups

1. Place a stability ball of comfortable size under the small of your back with your feet flat on the ground and your legs bent at a ninety-degree angle. Begin laying straight back with your hands behind your head. Rebecca Anderson. Flex your abs and sit up into a crunch position. Lay back down and then repeat 25-30 times to start working toward those six-pack abs. Rebecca Anderson.

1. Place a stability ball of comfortable size under the small of your back with your feet flat on the ground and your legs bent at a ninety-degree angle. Begin laying straight back with your hands behind your head. Rebecca Anderson.












Much like stability balls, bosu balls engage a wide variety of muscle groups to add a new intensity level to standard workouts. Push-ups are a great exercise not only for pecs but also biceps, shoulders, back and abs.

2. Making sure your back remains flat, lower yourself down until your arms are bent ninety degrees before extending back up to push-up position. Perform maximum reps for fastest results. Rebecca Anderson.

1. Flip the bosu ball so the blue, round side is on the ground. Grip the sides of the ball by the handles and assume the standard push-up position. Rebecca Anderson.










Getting rid of stubborn underarm fat means focusing on the triceps. Dips are an effective way to utilize your own body weight and gravity to get lean, toned arms.

2. Make sure you don’t lower yourself all the way to the ground. Extend your arms fully back up and repeat 15-20 times in quick succession. Rebecca Anderson.

1. Lower your butt down by bending your arms to a ninety-degree angle, with your butt almost grazing the front of the chair or box. Rebecca Anderson.

Six Spring Break Pointers

1. Pack wisely.

If you’re going somewhere tropical and plan to be in a bathing suit all day, it can’t hurt to throw in a light jacket or sweater for when the temperature drops at night.

2. Give yourself a budget.

Limit your spending and make sure you have money left over for emergencies. Even if you don’t stick to your budget, you’ll be a lot closer than if you just went on a spending spree.

3. Do your research.

Plan ahead for your trip and make sure you know your way around the area. In some cases, it is good to know the laws of the area in order to avoid any conflict.

4. Wear Sunscreen.

One of the most basic rules of traveling, there is need for it to be repeated. A trip can get ruined by bad burns, so be careful of the sun and lather up.

5. Don’t stress the details.

Don’t worry if you don’t make every single plan you made or if you go past a time limit that you set– go on adventures and enjoy the 7 short days of free time you have.

6. Stick with friends you know and trust.

Even if you meet locals or strangers that seem friendly, they could have other intentions. Stick with the people you know and travel in groups.


Tips for eating healthy from campus nutritionist George Elliot


Whole wheat bagels are a healthy way to start the day. The Creative Commons.

If you’re thinking about skipping breakfast, think again— it has been proven that breakfast jump starts your metabolism for the day, which helps you burn calories  even while at rest. A healthy breakfast should contain between 300 and 500 calories and consist of one protein serving, one fruit or vegetable serving, one fat serving and one or two servings of complex carbohydrates.


Baked, broiled, and roasted are leaner ways to eat. Choosing broth based soups, red sauces and more simple foods can save you some calories as well. (Tip: Check out the baked sweet potatoes in the rotisserie)


A mix of nuts and raisins is a fulfilling snack and a healthy alternative. The Creative Commons.

Superfoods such as quinoa, dark chocolate, blueberries, olive oil, sweet potatoes, and salmon pack a lot of nutrition benefits in one serving. Maximize your health and prevent disease by including a variety of superfoods in your diet every day.


Nuts, almonds and walnuts are proving they are worth the money with all the heart benefits they provide. A little bit can go a long way in keeping you satisfied until that next meal. Oatmeal with dried cranberries and walnuts with a glass of milk can stick with you until your next snack or meal.



Comments are the sole opinion of the visitor who submitted the comment and do not necessarily reflect the views of the author of the article, its editors, or The Gustavian Weekly or Gustavus Adolphus College as a whole.

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