FIT FOR LIFE

Fit For Life With Fitness Coordinator Chelsea Finch

Welcome to Fit for Life!

My name is Chelsea Finch and I work as Fitness Coordinator for the department of Employee Health and Wellbeing at UD. I have an education background in Athletic Training and Strength and Conditioning, and am a nationally certified personal trainer and group exercise instructor. I have a passion for teaching group fitness classes and empowering others through movement, music, and community. Fit for Life is the new home for EHW’s recommended digital fitness resources. If you can’t make it to a class or schedule a session with a personal trainer, check out some of our recommended tools, tips, and motivation to support you in kicking off your fitness journey at home!

This content will be updated on a weekly basis, so be sure to check back every Monday!

Motivate Your Movement: Gratitude

November 16, 2020

Thanksgiving is close, so what better time to pause for a moment and focus on all the blessings that you may be grateful for? Further, think about a few things that you’re really thankful for today. There are many things you should be thankful for, such as good health, vitality, and new capabilities. We sometimes need reminders of all these things to be grateful for in our daily lives. So now I ask you, when is the last time you thanked your body for allowing you to finish your recent workouts? How do you remain grateful to your body while working to improve it?

Working out is not always the easiest thing to do, so take a moment to appreciate your body’s ability to move. It is important to remember that you are healthy enough to workout, that you can get up every day and push your limits, and know you are strong enough to work your muscles. Bring yourself back to a recent workout where you were physically pushing your limits. Remember the effort you created to empower your body to keep moving. Focus on your heart pounding as you continue to push yourself through your workout. Feel the sweat dripping down your face. Think about how loud your lungs and muscles were screaming for you to stop, asking you why you were still pushing through. How did you feel after completing your workout? What was your main reason that brought you to your workout finish line?   

Motivating your Movement around the Holidays: 
For many, the holiday season means planning and taking care of others. However, this leaves little time for taking care of yourself. It is important that we continue to be grateful to our bodies for how they can move and what they can do, amid the craziness of the holiday season. Be kind to yourself-it’s okay to miss a workout. If you are able to make some time to squeeze in a short workout, try this Turkey Burner workout with family and friends during the holiday to burn off some of those Thanksgiving treats.  

Turkey Burner Workout: Perform each exercise for the allotted amount of repetitions; feel free to increase/decrease the given reps. Give yourself 15-20 seconds recovery between each movement. Repeat the circuit 2-3 times.  

Appetizers: (Repeat 2-3x) 
10 Jumping Jacks 
10 Bodyweight Squats 
10 Push-Ups  
20 Mountain Climbers (total) 

Entree: (Repeat 2-3x)
10 Walking Lunges (Each leg) 
15 Crunches  
10 Jump Squats  
10 Inchworms   

Sides: (Repeat 2-3x) 
30 High Knees (total) 
10 V-Ups  
20 Jumping Jacks 
10 Supermans   

Desserts: (Repeat 2-3x) 
10 Burpees 
20 Plank Shoulder Taps (total) 
10 Tricep Dips  
20 Bicycle Crunches (total) 

Enjoy your Thanksgiving Break!  

Let's Connect!

During a time when social distancing is the norm, let’s come together digitally through fitness and Microsoft Teams. Connect with other group fitness fanatics by joining our Employee Health and Wellbeing Connect Microsoft Teams chat!

Free Employee Virtual Fitness Classes

Break a sweat from the comfort of your own home by participating in one of our free virtual fitness classes led by your favorite instructors! All classes are free to current employees, retirees, and their families. Register opens 24 hours in advance of class by accessing the Registration Portal. Continue to check back to our Fitness page for the most updated schedule.

Registration Process

Register for your favorite virtual wellbeing programs and fitness classes through the Registration Portal! By utilizing the Registration Portal, all programs and fitness classes are streamlined on one single platform, making it easier for employees, retirees, and spouses to register for multiple programs at once.

Fall 2020 National Recreation Movement

UD has joined NIRSA’s 2020 #RecMovement to help our Blue Hens stay active! This collaborative of over 40 colleges and universities allows students, faculty, staff and alumni to participate in live online fitness classes. There is also opportunity to access pre-recorded workouts. Let’s represent and reflect our Blue Hen Spirit on the #RecMovement Leaderboard! Along with wearing masks and washing your hands, exercise is another way to #protecttheflock.

Access pre-recorded workouts from our #udlilbob instructors and other instructors from around the nation. Join the 2020 #RecMovement now and create your account using your UD email address.

 

Virtual Racing


Check out virtual 5ks, 10ks, Half-Marathons, and Full marathons online to keep you motivated!

 

Couch to 5k Trainer App

Couch to 5k is a training plan to get new runners from having no running experience to being able to complete 3.1 miles, or a 5k. It is an 8-week plan that includes three workouts per week for 20 to 30 minutes. This schedule gets beginners used working out on a consistent basis, while also allows their bodies (and minds) to “get used” to running. Download the C25k 5k Trainer App to start tracking your running workouts for the next 8 weeks!

Running Education

Running Safety Tips | Importance of a Dynamic Warm Up | Injury Prevention | Pre- & Post-Workout Nutrition | Science of Interval Training | Motivation

We know that staying fit and active is our best way to build a strong immune system and stay healthy. Not only that, regular physical activity is proven to combat stress and provide mental health benefits. To help you stay active, we’ve teamed up with LES MILLS™ On Demand to give you free online workouts for 30 days. LES MILLS On Demand offers over 800 of your favorite workouts across 13 categories. You can work out with classic programs such as BODYPUMP™ and BODYCOMBAT™, do mindfulness exercises and even get the kids active with BORN TO MOVE™. The workouts range from 15 to 55 minutes and there are options for all fitness levels.

When you sign up you’ll be asked to enter your payment details, but you won’t be charged for the 30-day trial. If you want to continue beyond that, you’ll automatically become a paying subscriber at this special discounted rate of $9.99 (Retails at $14.99). Please note this trial is valid for new subscribers only. Simply click here to get started.

 

Attention cycle enthusiasts! We have some good news – virtual cycling classes, along with stationary bike rentals, are now available through Oh-So Cycle! Blake Armentano, a University of Delaware undergraduate student in the Horn Entrepreneurship Program, recently opened Oh-So Cycle, an indoor cycling studio located right in Newark, Delaware. Oh-So Cycle has expanded their offerings to University of Delaware current and retired staff, faculty, and their families by offering discounted pricing on their virtual on-demand cycling memberships and top of the line at-home bike rentals. Starting at $55/month for both the bike rental and access to unlimited on-demand rides, Oh-So Cycle’s goal is to benefit the University of Delaware’s community by truly bringing a high-end boutique fitness studio to your home. Join Oh-So Cycle in the movement towards virtual at-home cycle fitness by clicking here for more information.

Movement is the solution to living with less pain, more vitality, and more life. Even if you haven’t been active throughout your life, it’s not too late to start now. Moving is for everyone, and the best part is, you can start wherever you are and whatever level you are on. Utilize some of the video sources below to exercise pain-free and increase mobility, flexibility, balance, and strength.

Active Aging 1- Senior Yoga
Active Aging 2- Let’s Have A Ball
Active Aging 3- Functional Fitness
Active Aging 4- Strong At Any Age
Active Aging 5- Senior Yoga II
Active Aging 6- Cardio
Pain Free Exercise

 

Recess

View class recordings for Recess! Through the art of play, this fun kids fitness class includes circuit training and games to develop skills to increase strength, balance, and cardio all while at home. Equipment may vary per class.

Family Yoga

View class recordings for Family Yoga! The activities of this class are for children and parents to do together. Family Yoga helps children and parents: become stronger, more flexible, develop coordination, balance, and motor skills. Relaxation techniques, deeper focus, and concentration will be experienced by all and aid with becoming more grounded and peaceful together. All are welcome to Family Yoga!

BORN TO MOVE

Designed to nurture a life-long love of physical activity, BORN TO MOVE™ helps children experience the joy and vitality of moving to music. Each virtual session feeds young people’s natural appetite for action, movement and play – and lets them enjoy the energy, confidence, good health and increased ability that goes with it. Optimized for core developmental stages, BORN TO MOVE features progr

amming for children aged 2-5 and for those aged 6-16.

Try BORN TO MOVE by signing up for a 30 day free trial with Les Mills On Demand! When you sign up you’ll be asked to enter 

your payment details, but you won’t be charged for the 30-day trial. If you want to continue beyond that, you’ll automatically become a paying subscriber at this special discounted rate of $9.99 (Retails at $14.99). Please note this trial is valid for new subscribers only. Simply click here to get started.

 

Motivation Booster

“The key—if you want to build habits that last—is to join a group where the desired behavior is the normal behavior.”

How to Combat COVID-19 Stress 

With so much of the world in lockdown, anxiety is a natural response. This feature highlights how regular exercise can go a long way towards helping ease any stress and anxiety. It addresses the benefits of meditation, the importance of sleep, how to look after brain health and top tips for indoor and outdoor exercise. Read more here./

Exercise and Immunity

This article provides a timely reminder that exercise is key to boosting your immunological fitness. Highlighting a collection of studies, it explains that, aside from getting stronger and fitter, there are three big reasons to keep exercising – or to start if you aren’t already. Read more here.

Can’t Get to the Gym?

As life in isolation is forcing us to do without daily gym excursions it’s a great opportunity to make exercise at home really work for you. Here are five simple secrets that will set you up for success. Read more here.

Workouts for this Crazy World

As the Covid-19 pandemic continues to roll across the planet, almost everyone is seeing their daily routine go out the window. So what are the best ways to stick to a routine that will keep us fit and healthy? We spoke to three busy fitness pros to find out how they prioritize exercise during times of change. Read more here.

Home Exercise Hacks

If you’re new to home exercise it can be tough to establish a solid routine. But you can learn from the millions who’ve made it work. We recently reached out to some of the most prolific home exercisers to learn their tips for training success. Read more here.

Are you thinking about starting a fitness program? Good for you! Review these 5 steps to help guide you to a healthier lifestyle:

  1. Assess your fitness level. Assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. 
  2. Consider your SMART Goals. Having clear goals can help you gauge your progress and stay motivated.
  3. Create a balanced routine. Incorporate a minimum of 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise into your week. Plan to include different activities such as walking, balance activities, strength training, swimming, etc. Allow enough time to recover.
  4. Start low, and progress slowly. As your stamina improves, gradually increase the amount of time or intensity you exercise. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
  5. Put your plan on paper. Schedule time out of your calendar to exercise. A written plan may encourage you to stay on track.

For more information, visit here.

Sometimes, it is hard to stay motivated with your step count, workouts, or activity unless there is a challenge! Check out these challenges below to help you stay on track towards your goals.

Walktober  In this 6-week online physical activity challenge you will be inspired and motivated to move more this Fall. As you accumulate steps/activity minutes, you will virtually travel the world and explore scenic autumn locations, browse through fall images, receive weekly wellness tips, and have access to a library filled with healthy recipes. Participants may sign-up as an individual, but are encouraged to join a team of 4-10 other Walktober users for an added challenge.

Apple Watch Fitness Challenge Share your Activity and compete with friends with your Apple Watch. You can share your Activity rings with friends and family for motivation. Encourage each other to close all three rings, compete to win the week, or let your trainer track your daily progress.

Fitbit Challenges Challenges allow you to start a friendly competition and invite your friends and family to get more steps, support each other, and reach your goals! There are four different types of challenges you can start: (Daily Showdown, Weekend Warrior, Workweek Hustle, Goal Day).

Nike Run Club Challenges are a fun, competitive way to run toward a common goal with other NRC members. You can choose to participate in various distance-based Challenges. You’ll be able to check your progress and see how you rank amongst the competition on the Leaderboard.

Push Up Challenge Struggling to do push-ups on your toes? This 16-day push-up challenge will seriously strengthen your push-up game.

If you’re looking to enhance your mood, save money and avoid the time and trouble of getting to the gym, look no further than the great outdoors.

  • Visit a Delaware State Park. State parks are open. Anyone visiting a park or wildlife area is encouraged to engage in responsible social distancing practices, avoiding groupings of people.
  • Use the outdoors to your advantage. Go on a hike, ride a bike, or walk/run around the neighborhood.
  • Workout outside! Try this outdoor workout created by one of our fitness instructors, Amy, on your next walk or run!
  • Run! Fall is here and cooler weather is coming, say hello to perfect running weather! Enjoy the outdoors by going on a run. Make sure to follow these safety tips for running in Newark, at night, or on the road. Follow these COVID-19 safety tips as well to avoid getting sick.

EMPLOYEE HEALTH & WELLBEING

CONTACT

Carpenter Sports Building

26 N College Ave Room 125, Newark DE 19716
P: (302) 831-8388 wellbeing@udel.edu

Hours

Monday-Thursday: 5 a.m. – 11 p.m.
Friday: 5 a.m. – 9 p.m.
Sat-Sun: 10 a.m. – 9 p.m.