'Physical Activity'

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January 11th, 2012

Girls Night TONIGHT!!!



9:15 – 10:30 pm

FREE Gym Bag with Snacks for First 100 Girls

Great Prizes: Ipod Shuffle, Yoga Mat, Headphones, Nutrition Consult with RD, Dave’s Fresh Pasta Gift Card, True Bistro Gift Card, Aerie Products

December 1st, 2011

Happy Thanksgiving!

BYL wishes all students at wonderful Thanksgiving!!

When you get back from Thanksgiving weekend, please remember that we will be hosting Girls Night Out at the Gym on December 1st from 9:30-10:30pm.

The gym will be closed for women only for the hour and there will be trainers, yoga instructors, and lots of fun activities to take part in.

The first 100 women get a gym bag with goodies in it, like Luna Bars!!!

There will also be raffle prizes, such as an ipod shuffle, gift certificates to local eateries (i.e. Daves Fresh Pasta),  and workout equipment.

November 22nd, 2011

Seated Row

The seated row is a machine you find in most gyms. It is a complement to the lateral pull-down, an exercise we showed you earlier this semester. It complements the lat pull-down because it works a similar primary muscle- the latissiumus dorsi – but using a different range of motion. The row also primarily works the biceps and rhomboids, while these muscles act as secondary muscles in the lat pull-down.

Walk into many gyms, and you’re apt to see someone doing the seated row wrong. A typical mistake is adding too much weight to the machine and pulling back with a force that does not allow for the back to stay straight. Marten, seen in this video below, will show you how to properly do the seated row. You can also read step-by-step directions at the ACE (American Council on Exercise) website, here.

Seated Row

Marten Vandervelde and Kate Sweeney

November 9th, 2011

Top 5 “Core” Exercises

While the “core” is a critical area of the body, the term itself is sometimes mis-applied and allows a lot of unqualified people to market themselves.  If you run into anyone who “trains the core” and you see crunches, bike twists, and supermans, be wary of the program and the person selling it.  These exercises are not beneficial and can even be harmful.  That said, here are a few exercises we really like, in no particular order:

  1. Anti-rotation press.  I introduce this in a tall kneeling position first.  One you are proficient, move to standing and then split standing or with the cable overhead.  Lots of variation, it encourages symmetry, and really hits the right notes.
  2. Farmer’s walk.  Try to use kettlebells or another item where the weight is centered under your hand.  Dumbbells are good but they tend to teeter at high weights so if you’re serious about farmer walks, try to avoid them.  Keep the chest up and out and let the arms hang from the shoulder sockets.  This is a terrific exercise for hip stability as well.  A 5-minute farmer’s walk (with untimed breaks) is a deceptively effective choice for a quick workout.
  3. Lunges and rear-foot elevated squats.  These exercises can make you sore but for all the right reasons.  I like to introduce these goblet-style, where you hold just one weight with both hands against your chest.  Progressing to 2 weights, a barbell on the back, offset (only weight in 1 hand) and/or holding the weight overhead are serious challenges for anyone.  There is a learning curve but with hard work one can reach high external loads very safely.
  4. Push-ups.  An old stand-by and for good reason.  If you can’t do full push-ups then I recommend you put your hands on a bench or box so that you’re at an incline.  Always try to get the chest to hand–level rather than doing partial push-ups.  If you get stuck, bracing and gripping the fingers really helps.  Elevating the feet or adding weight on your back will challenge anyone.
  5. Inverted Rows.  Basically this is a reverse push-up and a truly wonderful exercise.  For those who might struggle, raise the height of the bar.  For those who find these easy, put your feet up on a box or bench, use a weight vest and/or have a spotter put weight plates on your stomach.  I would like to plug the Turkish get-up at #5 but it requires technical precision and absolutely needs professional instruction.  If you can find a qualified kettlebell instructor, go for it.

Come to think of it, the above 5 exercises make a darn good workout.  Add in some hamstring/glute work and you’re way ahead of the average gym user’s routine.

By: Max Prokopy

Editor: Kate Sweeney

Disclaimer: Each individual is different. If you are new to these exercises, it may be best to consult a certified trainer. No attempt has been made to promote one particular fitness gym or performer.  No financial benefit is associated with any of the above recommendations.

1 comment October 31st, 2011

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