1. Welcome Congratulations on taking the right steps towards being the healthiest version of yourself!

2. Summary of Topics  Putting Exercise in Perspective  What Buffalo State Has to Offer  Equipment  Where to Start/Finding Workouts  Gym Help  Changing up your Current Workouts  Well Rounded Routines  Importance of Warm-ups & Stretching  Making the Time  Q & A

3. Putting Exercise in Perspective Different opinions Find what is right for you! Go at your own pace No quick fix! Hard work and commitment

4. What Buffalo State Offers Buffalo State Fitness ClassesBuffalo State Intramurals Buffalo State Fitness Center Houston Gym (basketball court), racquetball courts, outside track, swimming pool, fitness center

5. Equipment Dumbbells Bench Press Squat Rack Barbell Weights/Plates Cables EZ- Curl Bar Swiss Ball/Stability Ball Cardio Equipment Other Machines

6. Where to start - Find what motivates you *Upcoming events *Vacation *Health *Family *Social Media/Blog - Looking for inspiration *Friends/Family *Books/Magazines *Celebrities *Youtube -Finding Workouts *The Internet *Fitness Magazines *Books *Trainers/Fitness Center Employees Don't be afraid to ask questions!

7. Gym Help Credible People to ask for help: *Trainers *Fitness Center Employees *Coaches *Athletes Internet *Bodybuilding.com *YouTube Make a Doctor appointment or see someone at the Weigel Health Center (716) 878-6711

8. Changing up your Workouts If you are always seeing the same results, it's time to start switching things up! Varying your repetitions: *12-15 *10-12 *8-10 Lifting Heavier Weight with Lower Reps Lifting Lighter Weight with Higher Reps Supersets- switching between two different exercises in the same set, example: Weighted front raises with a basic shoulder press Pair different body parts/workouts together *Quads with glutes and hamstrings *Chest with upper back *Shoulders with Lats *Biceps with Triceps *Upper body with core or Lower body with core Find a workout partner to share new ideas! Take a new class or something you have never done before

9. Well Rounded Routines - Know what your routine is going to be before the gym - Have certain days dedicated to a specific area, allowing for other areas to rest - Aim for 3-4 days a week - Record workouts and maxes - Keep a food journal to track eating habits - Doing the same exercises over and over will not give you good results - CHANGE IT UP!!! Always be open to learning new things!

10. Independent Workouts - Working out at home - You don’t need weights, use your body weight! Legs: Jumping, lunges, wall sits, different variations of squats, chair sits, calf raises Arms and Chest: Variations of push ups, dips, bicep curls, front/side raises, overhead press Abs: crunches, planks, scissor kicks, bicycles, Russian twists, pikes, supermans, leg raises, and SO much more!

11. Importance of Warm-ups and Stretching Two types of stretching: -Dynamic Stretching -Static Stretching Warm-ups: Jumping Jacks Neck Rotations Arm Circles Lunges Skips High Knees Walking high kicks Jump Rope Foam Rolling- great for hamstrings, IT band, glutes, groin, back, shoulders and really anything else that is sore Static Stretching (After Workout) Toe Touches Butterfly Arm reaches

12. Making Time Try home work-outs with body weight -crunches -push-ups -squats -lunges -split squats (one foot on chair) -jumping jacks -jump rope Go for a run or walk around your neighborhood Exercise DVD Pack a gym bag! More likely to go! Parking car farther away, taking the stairs, everything counts! If you only have 20 minutes to spare, that's better than nothing! GET MOVING!!!

13. Questions? KROrsino@gmail.com