About Resource of the Month

 

 

Welcome to the Resource of the Month! Here you will find up-to-date resources to help you develop personally and professionally. This section is designed for quick reference and awareness about topics that are important to any woman. Each month we will be featuring a new topic with associated resources and a highlighted Woman with Purpose. Make sure to review the last page of our Skill Set Matrix  and How to Use... documents to help you navigate the ROM.

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Jennifer Bailey: "There are no quick fixes to changing your fitness level, but if you commit yourself to change then you will motivate yourself to stay on the path to success."
Jen Bailey is a graduate of Western Michigan University where she obtained her Bachelor’s degree in K-12 Physical Education and Masters of Arts in Physical Education.   Jen is currently employed at Western Michigan University as an Assistant Director of the Student Recreation Center administering Fitness and Employee Wellness programs.  She has a passion for fitness and wellness and strives to advocate the benefit of living a healthy an active lifestyle.  She welcomes opportunities to positively impact an individual’s life on a day to day basis.  Jen also teaches various undergraduate courses for the Department of Health, Physical Education and Recreation and loves the opportunity to educate students on various fitness & wellness topics.  Jen is a lifetime member of Pi Beta Phi Fraternity and continues to volunteer in a leadership capacity for the fraternity by serving as an alumnae advisor for the MI Epsilon chapter at WMU.

What tips/suggestions do you have to share for women who lead incredibly busy lives and struggle to find time to exercise?                       

JB: “I just don’t have the time to exercise!” seems to be the common phrase for those of us who live busy lifestyles.  It is important in our busy lives that we take the time to care for our bodies.  Take care of your body and it will take care of you.  I think most people who cannot find the time to exercise think of setting time aside to exercise as huge blocks of time, when in reality it can be just 10 minute spurts throughout the day.  If you know during the week you can commit to one or two days of exercise for 45-60 minutes than the other days you can make sure you get activity in by taking short intervals of activity for 10-15 minutes each 3-4 times a day and you get your 60 minutes in!  Some examples of 10-15 minute intervals could include:

·  Taking a walk during your break or at lunch

·  Walking a set of stairs at work a few times

·  Walk to your meetings or to run short errands

·  Perform lunges, squats and pushups while dinner is cooking or watching TV

·  Perform stretches in the morning while your coffee is brewing

·  Take the stairs not the elevator

·  Wear a pedometer to see how much you walk in a day, aim for 10,000 steps!

 
What is the biggest mistake women make when starting an exercise program?

JB: When we start an exercise program we are ready for change.  Whether it is to look better, feel better, be healthier or decrease stress we all have a long term goal in mind.  Given that, I think there are two mistakes most people make when beginning an exercise program:

1.  Not setting specific and attainable goals and hoping for a quick fix

2.  Staring to fast too soon and lifting too much weight too soon

 
What are some common misconceptions people have about exercise and personal health?

JB: Some common misconceptions people have about exercise and personal health include, but are not limited to:

1.  Exercise is a quick fix

·    Improving your health and fitness level takes time.  Stick with your exercise routine and you will see increased health benefits over time.

2.  Strength training will cause women to bulk up

·    Adding to strength training to your routine will not bulk you up.   Your muscles will become more toned and you will decrease your body fat while increasing lean muscle mass.

3.   Restricting calories will help me lose weight faster

·     Calories provide your body with the necessary energy for all your internal organs to function and for you to go about daily activities.  As you drastically reduce your caloric intake your body goes into starvation mode and stores all food while decreasing your metabolism.  The required caloric intake differs in individuals.  Consult a dietician for an individualized nutrition program.

4.   Cardiovascular exercise needs to be intense to be effective

·     When you chose an exercise it is more important to engage in something you find fun and motivating.  You will be more likely to stick with it.  Exercise can be a wide variety of activities.  You will still see improved health benefits over time no matter the intensity if you continue to engage in daily physical activity.  Aim to exercise most days of the week for 30-60 minutes.

5.   Doing hundreds of abdominal crunches will make my waist/stomach smaller

·     Cardiovascular exercise and strength training will decrease body fat and increase muscle mass.  To reduce fat in the abdominal area cardiovascular exercise is needed.

6.   Carbohydrates make you fat

·     Carbohydrates fuel your body with the energy needed during exercise.  They are the main energy source.

 
What advice do you have for someone who want to get back into shape, but has been off the workout path for a long time and is unsure of where to get started?

JB: My advice for someone who wants to begin an exercise program would be to work with a personal trainer.  Personal trainers provide you with one-on-one instruction that incorporates a fitness assessment, goal setting and health education into challenging workouts designed for your individual needs.  Personal trainers are able to provide you with cardiovascular, strength and flexibility workouts which are specifically designed for you.  You will feel more comfortable and confident when using cardio machines, strength equipment and working out on your own.   You also learn proper technique and safety considerations so you can reduce injury.   Depending on the type of facility you belong to:  commercial, corporate or community some include personal training as part of your membership.  Whether you are just starting fitness activities or just need a change to your daily workout I would definitely recommend checking out Personal Training.  

For those who do not hold a membership with a facility, there are plenty of options for working out in your home and outdoors.  I would suggest checking out workout DVDs which will provide you at home instruction and allow you the freedom of working out at any hour.  Some equipment is needed depending on the DVD, but most can be obtained from a sporting goods store at a minimal cost.

How does healthy eating and physical activity become a lifestyle, rather than just a short-term attempt?

JB: I truly believe that healthy eating and physical activity should be incorporated as a lifestyle and not a short-term attempt.  You have to look at healthy eating and exercising as a lifestyle and not a diet or a short term quick fix.  You have to commit yourself to making small changes every so often and maintaining those changes.  There are no quick fixes to changing your fitness level, but if you commit yourself to change then you will motivate yourself to stay on the path to success.

If your goal is to live a more active and healthy lifestyle then I would suggest setting multiple short term goals that are specific and attainable.  This will keep you motivated as you experience success.  Committing to your program and experiences milestones along the way will keep you on track.  Most often individuals have a hard time finding the motivation to begin.  Some ways to increase motivation could include:

·   Setting short term goals with minor incentives if achieved

·   Work as a “TEAM”!  Team Exercise Adds Motivation!  Encourage a friend, coworker or family member to join you

·   Keep a journal or log to keep you on track

·   Check in with a personal trainer, dietician or physician to record measurable progress

·   If music moves you then load up your iPod with energizing music

·   Motivate yourself with new workout gear such as tennis shoes

·   Post reminders or logs on cupboard doors or refrigerators

·   Experiment cooking with new healthy foods

 
Are there any new, fun trends in exercising that our readers should know about?

JB: In order to enhance fitness and wellness programming it is important to keep up with industry trends.  I believe some industry trends I am currently seeing and implementing into my programs are:

·    Increase need for certified and experienced Personal Trainers and Group Fitness Instructors

·    Greater emphasis on employee wellness programming

·    Increased popularity in fitness classes such as:  Boot Camp, Interval Training, 30 min Express and stability ball classes

·    A continued emphasis on mind body classes such as Yoga and Pilates

 
What are a few things you do in your life to maintain personal wellness?

JB: Maintaining personal wellness is more than just exercising and healthy eating.  To maintain personal wellness you can incorporate activities into your daily life from the following categories:  Physical, spiritual, social, emotional, intellectual and environmental.  Examples of ways I maintain personal wellness are:

·    Massage or pedicure appointment

·    Annual physical exams

·    Fitness assessments

·    Seeing a dietician if needed

·    Utilizing a personal trainer

·    Attending a Yoga, Tai Chi or Pilates class

·    Attending a wellness workshop

·    Recycling

 

What is your personal motivation for staying in shape?

JB: My personal motivation to lead a healthy and active lifestyle definitely stems from my passion for fitness and wellness.  Working in a university environment I am a role model for faculty, staff and students.  I believe that I should be not only educating our university community, but demonstrating a healthy active lifestyle by living one.  

I am a woman who leads an incredibly busy life. It is important to me to be mindful of what I eat, because it is fuel for my body, and to incorporate daily activity into my schedule.  Exercising is a stress reliever and helps me find balance in my day.  I purposely block an hour in my schedule each day so I can be active.  Whether running, taking a fitness class, lifting weights or simply taking a walk it allows me to devote time to myself.  In our hectic lives we often put the needs of others first when taking care of ourselves is equally important. 

 
In your work, what are the typical sources for physical injury?

JB: It is always my advice that if you are experiencing any discomfort or pain from exercise that you consult your personal physician immediately.  As fitness and wellness professionals we are not physicians and everyone experiences exercise differently.  Do not ignore any physical pain or soreness and have it checked out.

Whether you are beginning an activity, maintaining or attempting something new there are ways you can reduce the possibility of injury and decrease muscle soreness.    Recommendations include:

·   Engaging in proper warm up and cool down exercise

·   Vary strength training workouts (don’t work the same muscle group on back-to back days)

·   Wear appropriate shoes

·   Utilize correct technique and posture

·   Maintain proper hydration

·    Most importantly listen to your body!

 
How did you find your passion for the work you do today?

JB: I developed my passion for a career in fitness & wellness during my undergraduate years.  As a physical education major a lifestyle of physical activity was important to me.   I had always been active in sports throughout my childhood so being active was well instilled in me at an early age.  Being active and healthy is and will always be my lifestyle.

 
What do you value most in your work?

JB: I think it is very important that whatever profession you choose you truly have a passion for it!  I absolutely love working in higher education and am excited to go to work every day.   I have the opportunity daily to educate and share my knowledgebase with faculty, staff and students.  It is so personally rewarding to see the positive impact you can have on the university community.  I enjoy working with people of all fitness/activity levels.  I value the experiences I have that have helped shape my professional leadership skills.  Continuing to develop professionally will always be important to me and I welcome opportunities to attend conferences, present, obtain certifications and connect with other professionals.

 
What do you value outside of your work?

JB: To have balance in life I believe you also have to have your life outside of work.   My family is very important to me and I love to visit them as much as I can.  I am a lifetime member of Pi Beta Phi Fraternity and continue my commitment to the ideals of the fraternity.   Currently I am an adviser for the Michigan Epsilon chapter at Western Michigan University.  Some of my other interests include:  working out, snowboarding, reading, shopping, golf and traveling.
 

How did your education prepare you for your career?

JB: I attended Western Michigan University for my undergraduate and graduate degrees.  I obtained a Bachelor of Science in Physical Education and a Master of Arts in Pedagogy.   What really kick started my career in University Fitness and Wellness was my graduate assistantship at WMU.  As a graduate assistant I instructed several fitness & wellness related course such as aerobics, weight training, swimming and water aerobics.  Throughout that 3 year experience I developed a passion for teaching at the university and knew I wanted to continue my career in higher education.  I had many opportunities to develop profession through teaching classes, instructing at a community college and coordinating programs.  My undergraduate degree provided me with a solid knowledge base while my graduate career and related opportunities advanced my practical skill set.

Many roles in the fitness and wellness industry require specialized certifications or trainings so I pursued the Group Exercise Instructor certification with the Aerobics & Fitness Association of America (AFAA) and also became an American Red Cross Instructor for CPR, First Aid & AED.

 
What if one of our readers has questions, can they contact you?

JB: Yes, I am definitely available to answer questions.   I can be reached at jen_bailey@hotmail.com

 
Are there any websites or resources you would recommend?

JB: There are many great Fitness & Wellness related websites that cover all sorts of various topics!  My favorites & recommendations include:

Ace Fitness                                                       
www.acefitness.org

American College of Sports Medicine
www.acsm.org    

Center for Disease Control                         
www.cdc.gov

Hungry Girl                                                        
www.hungry-girl.com

My Pyramid                                                       
www.mypyramid.gov

Spark People                                                    
www.sparkpeople.com

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