Girl Power

Earlier this semester BYL had its most popular event yet: Girls Night at the Gym. The annual event aims to foster a welcoming environment for women at the fitness center, at which the strength stations are often male-dominated. For one night, we shut down the gym and have a “private party” during which professional trainers teach proper form for free weights, squats, abs, and other exercises. We also had stations like 10 minute spinning, high intensity intervals between squats and a treadmill, yoga, and pilates. We finished up the workout with chocolate milks and almondmilks, as well as sweaty high-fives.

Want to do one of our trainer-approved workouts on your own?Here are two options.

Try out this HIIT (high intensity interval training) treadmill workout. Do it once, or repeat it up to 6 times!


Interval Time Level (% effort) Incline Task Total Time of Workout (min)
1 min 55-60 1.5-2.0 Warm-up 1:00
30 s 70 2.0 Increase speed and incline 1:30
30 s 70-75 2.0 Conclude warmup 2:00
30 s 90 2.0 Sprint 2:30
30 s 70-75 2.0 Recover 3:00
30 s 90 2.5-3.0 Sprint and increase incline 4:30
30 s 90 1.5-2.0 Sprint and decrease incline 4:00
1 min 65-70 1.5 Recover 5:00


Learn proper form for 2 popular ab moves that train your core (easily done inside a dorm room :))

  1. Planks (1 min)
    • Start in a flat back, table top position. Push into a plank, making sure shoulders are directly over wrists, legs are strong and feet are hip distance apart. Keep your butt from popping up. Pull your belly towards your lower back. This is a total body movement – hold for 1 minute!!
    • Modification: plank on your knees or on your elbows
  2. Lower leg lifts (x20)
    • Lie on your back. With hands behind the nape of your neck (and hands palm over palm), lift your head, neck and shoulders up. Feel as if you’re lengthening out of your body, not just crunching up. Then, lift both legs towards the ceiling, keeping them together, long, and engaged. Bring your legs up, keep them as straight as possible, until your feet are as high as they can go. Actively bring your legs back down (slowly and controlled) so that your lower back does not pop up. That’s 1 rep – bring legs back up for 19 more.
    • Modification: Put your hands by your sides; keep your head neck and shoulders down; or put your hands under your tailbone


February 26, 2015

Moving Off-Campus? We’ll Help!

Interested in learning how to be healthy while living off-campus? We’ll show you how to survive now that you’re on your own.

Join us for a workshop this spring! The descriptions are below, and you can Sign up here! Sign up here! Sign up here!

Nutrition 101 (Thursday, Feb 12, 5:45 – 6:45, CC 218)

Let’s get back to the basics. You will discover just how much protein, carbohydrates, and fat you need to stay in shape, and how to make healthier choices. We’ll also go over how to decipher food packaging and labels!

In the Kitchen (Monday, Feb 23, 5:45 – 6:45, South Kitchen)

New to cooking? We will show you how to make food that is safe, inexpensive, healthy – and of course, tasty. After going over the fundamentals, we’ll make some nutritious one-pot meals and quick, easy snacks.

Supermarket Sweep (Monday, Mar 2, 5:45 – 6:45, CC 112)

Learn how to navigate the grocery store and get the kitchen essentials. A field trip will take you on an informational shopping expedition that will teach you strategies for finding healthful staples on the cheap. !

February 5, 2015

23 and a Half

What if we told you one of the best things you can do for your health is related to the number 23.5?

Would it be to run 23.5 miles? Drink 23.5 ounces of water at breakfast? Do 23.5 pushups?

It’s much easier than that. According to Dr. Mike Evans in this quick video, one of the most impactful choices you can make is to limit your sedentary time to 23.5 hours. This means moving your body – walking, jumping, swimming, stretching, dancing, lifting, cleaning, working – for at least 30 minutes per day. That’s about 2% of your day. I watched this video in my Tufts class NUTR 272: Physical Activity, Nutrition & Health, and it made staying healthy seem much more manageable than I sometimes think it is.




January 27, 2015

December Friedman Sprout: Nutrition Controversies

Happy December!

This new month means finals, nonstop holiday tunes on the radio, even chillier weather…and a new issue of The Friedman Sprout. The Sprout is Tufts’ graduate school for nutrition (the Friedman School)’s monthly newspaper. This month’s paper explores different controversies in food and nutrition. What’s with all of the fuss about gluten? Why are people talking about coconut oil?

If you’re interested delving a bit deeper into these (and other) nutrition topics, read on:

Want to learn more about food and nutrition programs at Tufts? Look here:

Source: Center for Consumer Freedom

Source: Center for Consumer Freedom

December 2, 2014

Humpday Cooking Class: What We Learned

In addition to getting a new recipe under our belts at November’s Humpday Cooking Class (no pun intended!), we also took the opportunity to review some food safety basics. You can review, too:


  • Bacteria LOVES room temperature but hates the cold. Store foods like meat, fish, and eggs in the fridge (at 41 degrees F or less) as soon as you buy them.
  • If you defrost frozen meat or seafood, the best way to do it is in the fridge (not on the counter at room temperature).
  • After defrosting meat or seafood, eat it right away – don’t re-freeze!


  • Use separate cutting boards and utensils for foods that will be cooked versus foods that will not be
  • If you only have one knife and one cutting board, wash them well before you switch from meat to other foods.
  • Wash your hands well after handling meat and eggs – this means soap and warm water.


  • Chicken, turkey, and ground beef: until you no longer see pink
  • Steak: until juices run clear
  • Fish: until flesh is opaque and can be “flaked” with a fork
  • Eggs: to ensure that eggs are totally safe, cook until both the white and yolk are firm. If you do like runny eggs, pasteurized eggs are less likely to contain bacteria like salmonella.


December 2, 2014

Previous Posts

For RA’s and Programming

Food & Nutrition


Workout & Exercise

Sports Nutrition

Careers in Nutrition


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