- University News Archive - ��Vlog��ý Little Rock

The Resolution Solution

Ajani Oyindamola — Sun, 01 Dec 2019 14:36:07 +0000

The new year is quickly approaching and with that arrives the standard new year’s resolutions that usually include some sort of fitness and weight loss goals. Unfortunately, the success rate for some of the weight loss and “get in shape” resolutions is usually quite dismal.�� Here are a few pointers that you may find helpful in your quest to succeed in your 2020 fitness and weight loss resolutions:

Employ the K.I.S.S. (Keep It Simple Stupid) principle. Establish one or two goals and make them simple.
Get S.M.A.R.T. when it comes to goal setting: specific, measurable, attainable, realistic, and timely. Meet short-term goals first and then set your sights on long-term goals. One example might be to lose 15 pounds by April 1, rather than a goal of losing 50 pounds with no completion date. This would equate to approximately a pound of weight loss per week.
Start an exercise and food journal and record your workouts and food intake. It takes some work to do this, but it’s worth it.
Find an accountability partner such as a co-worker or spouse/boyfriend/girlfriend. Teamwork is powerful! Consider hiring a personal trainer or attending some group exercise classes as there is strength in numbers.
Reward yourself as you accomplish each goal. We all need an oasis at times when struggling through the fitness/weight loss desert.
Prepare for your workout during the evening before you plan to exercise. This includes mental and physical planning. What will the workout be tomorrow? What time will I exercise? How long? Pack your workout gear the evening before so you are ready to go in the morning.
Abolish any self-inflicted negative thoughts if you don’t happen to meet a goal or if you get off track for a day or two. Think positive! You can do it! You are the little fitness engine that could.
Remember that if you are moving, you are improving. Every small amount of movement is helpful. It all adds up!
What you do physically with movement and what you put into your system (food) is very critical to your health and well-being. Employ some strength/resistance training along with some cardio activities and a well-balanced nutritional program. These three key components will provide you with a multitude of health benefits that will help your mind, body, and spirit.
Find your play. Find something you enjoy and stick with it. Consistency is the key to fitness and dietary success.

This is a monthly health and wellness column written by ��Vlog��ý Little Rock Wellness Coordinator Karl Lenser.��

METABOLISM BOOSTING: WHAT CAN YOU DO?

Ajani Oyindamola — Wed, 30 Oct 2019 13:17:45 +0000

So what exactly is metabolism, and why are so many people interested in obtaining a faster one? Your metabolism is an ongoing process that your body undergoes 24/7 throughout your entire lifetime. Simply stated, it’s a group of chemical and physical actions that help your body create and expend energy (calories).�� Unfortunately, many people have trouble keeping their caloric balance under control and gain unwanted fat stores that can lead to a variety of health problems. As individuals continue to accumulate excess fat stores, their internal engine (metabolism) begins to slow down, which allows weight gain to occur more easily. So how can you give your metabolic engine a boost and keep it revved up? Get Moving! The best way to increase your metabolism is to begin a consistent exercise program that involves both cardiovascular and weight training components. Brisk walking, jogging, cycling, using an elliptical machine, and swimming are several examples of what a cardiovascular program should entail. Strength/resistance training is also a must for those who wish to gain optimal health and increase their metabolism. Using free weights or machine weights three times a week will help you reduce excess body fat and increase muscle mass. Muscle is metabolically more active than fat tissue. A pound of muscle requires 35 calories per day to maintain itself, while a pound of fat requires only two calories per day.�� Muscle cells require more energy (calories) to keep themselves healthy than fat cells. That is why an individual weighing 180 with 20 percent body fat will probably be able to ingest more calories (and not gain weight) as opposed to a 180-pound individual with 35 percent body fat. Those with a lower percent of body fat will most likely have a higher metabolism. Sleep: Get seven to eight hours of sleep per night. Research has shown that people who only get five to six hours of sleep are more prone to weight gain. Stress reduction will definitely help in keeping your internal engine revved up. Excess amounts of physical and emotional stress causes an increase in the output of cortisol, a steroid that slows metabolism. Your internal engine can be revved up by following the guidelines listed above. As with most plans for health and fitness improvements, the key components for improvement involve a consistent exercise plan and a disciplined and well-balanced dietary program.�� Metabolic Trivia:

The average adult experiences a 2-5 percent reduction in metabolic rate every decade.
Adults who do not participate in strength training lose approximately five to seven pounds of muscle every decade.
Between ages 30 and 80, most people lose up to 40 percent of their muscle and functional strength.
Adding three pounds of muscle can increase your metabolic rate by up to seven percent.

This is a monthly health and wellness column written by Campus Wellness Coordinator Karl Lenser.

Experts recommend 150 minutes of exercise per week to stay fit

��Vlog��ý Little Rock — Mon, 23 Sep 2019 19:47:38 +0000

The most recent recommendations for physical activity suggest that we should accumulate at least 150 minutes of moderate physical activity per week to improve our health and reduce the risk of developing diseases such as heart disease, diabetes, hypertension, and osteoporosis. Individuals who are active will also notice that they sleep better, have more energy, and experience fewer illnesses. The good news is that individuals of all shapes, sizes, and fitness levels can reap the dozens of benefits from adopting an active lifestyle in addition to a balanced and nutritious diet. Remember that it’s never too late to get moving and improving!�� Here are 10 tips on how to become more active:

Set a goal: Establish a plan on Sunday that lists the days and times that you plan on doing some sort of physical activity for the upcoming week. Write this down to make a personal contract with yourself. Record your steps, mileage, and all physical activity in a journal or on your electronic tracking device. It’s helpful to look back at your activity to see how you have progressed since your exercise journey began.
Mix it up:��Try to add different activities to stay fresh physically and mentally. Avoid getting bored with the same old routine.�� The more activities you enjoy, the better.
Create ways to move: Try to find ways to move and burn calories throughout the day. Take the stairs instead of the elevator. Take your dog out for a walk as they need exercise, too. Wash the car by hand and save some money at the same time. If the weather is conducive, go for a walk during your breaks during the workday. Who really needs to spend an entire 60 minutes eating lunch? The little chunks of calorie-burning activities add up. Something is better than nothing.
Intensity is Good: As your fitness levels improve, don’t be afraid to ramp up the intensity when you walk, cycle, swim, etc. Your heart will become stronger, and you will burn more calories as well. Your body will adapt to the increased workload that you give it. This is why group exercise classes are helpful because most folks will work harder if they are in a class environment. Check out /campuslife/recreation/fitwell-program/group-fitness/ for more information on our group classes on campus.
Start Slowly: If you are new to exercise, be sure to start slowly so you reduce the chance of getting injured.�� As the weeks continue, gradually increase the time of activity and the number of minutes per week until you eventually achieve the 150-minute goal. Be patient with yourself and don’t force the activity. Rome was not built in a day!
Muscle Up:��The benefits of doing just 20 minutes of resistance exercise three times a week are impressive. Benefits include a faster metabolism and less risk of developing diabetes, osteoporosis, and hypertension. Your body has over 600 muscles, and they are designed to be used!
150+: Once you begin to regularly achieve your goal of 150 minutes of activity within a week, please feel free to go beyond that time. Studies show that your risk for certain chronic diseases declines as your fitness level increases. Be sure to gradually increase your weekly activity time to minimize the risk for an injury.
Partner Up! Working out with someone greatly increases the chances for becoming a consistent exerciser. Find a walking buddy at church or in the office. If you own a dog, then he/she can become your walking partner.�� Another great way to help keep you going is to try some group exercise classes. Accountability is powerful!
Progression: As you become fitter and more comfortable with exercising, consider going from walking to jogging or simply increasing the pace on a bike ride or even join a cycling club or running club. Don’t be afraid to challenge yourself.
Fun Factor: If the activity is not enjoyable, you probably won’t stick with it. Find things you like to do and be consistent. Explore new group exercise classes or try hiking in a park you have not been to before. Find your activity niche and stick with it.

This monthly health and wellness column was written by Campus Wellness Coordinator Karl Lenser.��

How to reduce stress in the new school year

Ajani Oyindamola — Wed, 21 Aug 2019 21:33:12 +0000

Stress is something that all of us endure and would like to reduce as much as possible. Major stressors can come from financial woes, relationship problems, employment issues, and daily time/deadline pressures.�� Minor stressors such as traffic jams or waiting for extended periods of time prior to checking out at the grocery store can eventually build up to major stressors if one continually perceives�� these “molehills” as “mountains.” So why stress about stress?�� Excessive, unmanaged stress can lead to a variety of physiological responses that increase chances for cardiovascular disease. Stress will increase blood pressure and heart rate and will promote an increase in glucose to the bloodstream. These responses can lead to a premature weakening of blood vessels and can overload the heart muscle. Individuals who have a strong respiratory and circulatory system are much more resistant to the above-mentioned physiological trauma that can be caused by excessive stress.�� Excessive stress can also lead to emotional and psychological problems such as depression and anxiety in addition to a weakening of the immune system. It can also negatively impact relationships and cause individuals to seek drugs and alcohol as a way to cope. Stress is a powerful risk factor that needs to be managed and controlled. It is with us every day. We can’t eliminate it, but through proper management techniques, excessive stress can be kept under control. Here are a few ways that can help you reduce the stress in your life. Simple tips for stress reduction:

Simplify, simplify, simplify… Spend less and give more.��
Plan ahead when making a trip. Anticipate traffic congestion. Leave for your destination a few minutes early.
Exercise daily. It is one of the least expensive and effective stress reducers!
Get organized at home and at work. An uncluttered house and office leads to efficiency and less stress.
Pace yourself. Take a few moments every day to slow down and relax.
Delegate, delegate, and delegate. You can’t do it all by yourself.
Sleep: Get 7-8 hours every night, and your body and mind will be in better shape to handle the stressors that arise daily.
Eat a balanced and healthy diet that is low in fat and high in complex carbohydrates (whole grains, fruits, vegetables).
Always have a “Plan B.”�� Improvise when necessary. Be flexible.
Book a in our Wellness Center.
Prioritize your time. Set goals and deadlines. Make lists. Don’t trust your memory.
Learn to say NO!

This special column on healthy living was written by Campus Wellness Coordinator Karl Lenser.��

Employee Wellness step challenge begins June 17

Ajani Oyindamola — Mon, 10 Jun 2019 12:40:13 +0000

It’s time to lace up those shoelaces and get fit for the summer with the University of Arkansas at Little Rock Summer Step Challenge.�� Vlog��ý Little Rock faculty and staff members are invited to join the employee wellness program from June 17 to July 28. Participants will stay active during the six-week challenge with a goal of accumulating at least 40,000 steps per week. T-shirts are guaranteed for the first 100 people who sign up. Prizes will be awarded randomly to participants who meet the weekly goal. For more information, contact Campus Wellness Coordinator Karl Lenser at kjlenser@ualr.edu or 501-907-8974 or.

��Vlog��ý Little Rock Campus Wellness Program to host De-Stress Fest May 1

Ajani Oyindamola — Mon, 22 Apr 2019 17:23:01 +0000

The University of Arkansas at Little Rock Student Wellness Program is hosting a De-Stress Fest on Wednesday, May 1, to help students de-stress in time for final exams. The event will be from 11 a.m. to 3 p.m. in the Donaghey Student Center mall area. Students will have the opportunity to pet comfort dogs, relax in the massage chair, play baggo, and try yoga and relaxation activities. ��Vlog��ý Little Rock Campus Garden Alliance, Counseling Services, Fleet Feet Sports, and the Arkansas Department of Health will host booths with activities and information. For more information, contact Karl Lenser at kjlenser@ualr.edu.

��Vlog��ý Little Rock international students celebrate food, fellowship, and friendship

Ajani Oyindamola — Fri, 15 Mar 2019 13:07:43 +0000

For a group of ��Vlog��ý Little Rock international students, the best table in town isn’t found at a fancy restaurant downtown. Instead, the best food and conversation can be found inside the Campus Wellness Center, where this small group of friends comes together every Friday in fellowship to share their weekly adventures. Ranjitha Hari, who is earning a doctorate in physics, started attending this informal Friday lunch club after meeting Campus Wellness Coordinator Karl Lenser during her first semester on campus. “Karl is the backbone behind this group,” Hari said. “He has met international students at different campus events, and he thought we would enjoy meeting for lunch every Friday. We cook different foods, and we talk about our different cultures. The conversations help us to improve our communication skills in English. The group has also helped me make friends. It’s good stress relief after a long week. We talk about different things, play cards, and enjoy food from around the world.” Beginning last semester, anywhere from five to 15 international students from India, Iraq, Pakistan, Ukraine, Moldova, Nepal, Nigeria, Malaysia, Saudi Arabia, and Bangladesh meet for lunch every Friday. The members range in age from 6-month-old Ameera Alzaid, the daughter of lunch club members Wejdan Alhamad and Mohammed Alzaid from Saudia Arabia, to Lenser, who considers himself the “grandpa of the group” at 60. “This is the best restaurant in Little Rock,” Lenser joked. “Where else will you get food from four or five countries in one location? This is social wellness at its finest. There is definitely a family atmosphere at these lunches.We learn words and phrases from a variety of languages from the various countries that are represented at the lunches. We discuss the differences in our cultures and enjoy hearing stories from a variety of topics including dating, arranged marriages, politics, religion, weddings, and education. The lunch gatherings promote social wellness and are very educational and fun.” Most members also appreciate the chance to build a sense of family and community while they are living far away from their homes. “I just met an international student earlier this week, and she didn’t know anyone,” said Shubham Ghorpade, a graduate student in construction management from India. “It’s like a family here. For others who are alone, it’s important for them to socialize.” Muize Lemboye, a mass communication graduate student from Nigeria, enjoys the bond that he has formed with other lunch club members. “My favorite part of lunch, I will not lie, is the food,” Lemboye said. “I am a foodie, and I also love learning about new cultures. I love to talk to people, and this group will laugh at my jokes, even if they are not funny. It’s nice to have a community like that.” For more information, contact Lenser at 501-907-8974 at kjlenser@ualr.edu.

The informal international student Friday lunch club enjoys a meal in the Campus Wellness Center. They include, from left to right, Karl Lenser, Rehnuma Seheli, Ameera Alzaid, Wejdan Alhamad, Mohammed Alzaid, Professor Avinash Thombre, Shubham Ghorpade, and Muize Lemboye. Photo by Benjamin Krain.

��Vlog��ý Little Rock community competes in Little Rock Marathon

Ajani Oyindamola — Fri, 15 Mar 2019 12:56:22 +0000

Nearly 70 ��Vlog��ý Little Rock faculty, staff, and students spent a rainy weekend staying active and healthy while competing in the Little Rock Marathon March 2-3.�� The top ��Vlog��ý Little Rock runners included Karl Lenser, campus wellness coordinator, who came in 40th out of 3,200 racers in the Half Marathon with an average of 6:56 per mile. “Overall, I was pleased that I finished, which is always my No. 1 goal, and that my time was pretty good for an old guy,” Lenser said. “The race attracted runners from almost every state plus 17 countries. It was a competitive field of runners.” Simon Hawkins, director of the Donaghey Scholars Program, finished 63rd in the Marathon with a time of 3:32:29 and an average of 8:07 per mile. Rebecca Nugent, student activities coordinator at William H. Bowen School of Law, was also a top ��Vlog��ý Little Rock competitor after finishing 110th in the Half Marathon with a time of 1:41:21 and an average time of 7:44 per mile. ��Vlog��ý Little Rock sponsored participants in the Little Rock Marathon with a discounted entry fee, training sessions, and T-shirts. A ��Vlog��ý Little Rock team of volunteers also braved the weather to host a hydration station between the sixth and seventh mile marker of the Little Rock Marathon course near the Dassault Falcon jet facility. “The group braved cold temperatures for hours, a continuous drizzle, and some flurries with the trademark Trojan spirit and big smiles,” said Dr. Abhijit Bhattacharyya, dean of the Graduate School.

��Vlog��ý Little Rock volunteers host a hydration station between the sixth and seventh mile marker of the Little Rock Marathon.

��Vlog��ý Little Rock participants and their times include: 5K Adam Clements, 1:02:47 Jeremy Clements, 1:03:22 Sarah Clemonts, 1:02:52 Serhan Dagtas, 28:15 Natalie DeHart, 52:30 Tierra Isbell, 39:38 Elizabeth Jarrott, 40:08 Moyosooreoluwa Kemi-Rotimi, 38:21 Andrea Lambert, 39:29 Christopher McKenney, 28;14 Joshua Millner, 27:46 Zhu Qing Nim, 35:37 Ashley Pearson, 38:14 Russ Riegel, 35:21 Sabrenna Rodgers-Lee, 56:35 Carson Runnells, 39:45 Allison Smith, 1:02:59 Donna Smith, 1:03:21 Kalyca Spinler, 42:12 Brenda Thomas, 1:09:44 Connie Wordlaw, 1:04:01 10K Abbas Al-Wahhamy, 1:20:43 Mark Baillie, 1:06:53 Ahmad Bajwa, 1:18:41 Kassandra Castrillo, 1:17:43 Chia-Chu Chiang, 1:27:47 Aaron David, 59:10 Jonas David, 1:24:29 Samantha Devilbiss, 1:17:42 Kishma Francis, 1:49:20 William Harbison, 49:31 Jennifer Ivory, 1:49:20 Lakeshia Jones, 1:06:53 Bronwyn MacFarlane, 1:43:55 Londie Martin, 1:10:42 Erin Mason, 1:21:16 Elvis Mull, 1:19:20 Shakarie Murphy, 1:57:11 Don O’Donnell, 1:27 Rachel Pelissier, 1:38:33 Kyle Pierson, 44:29 Elizabeth Rivera, 1:00:44 Half Marathon Matthew Erwin, 2:07:09 Kristina Farmer, 2:41:56 Bailey Fohr, 2:35:02 Shannon Gwinn, 3:17:09 Ryan Miller, 1:50:05 Joshua Millner, 2:14:39 Josuanne Nduku, 3:12:26 Rebecca Nugent, 1:41:21 Don O’Donnell, 3:28:10 Kyle Pierson, 2:59:59 Wintersage Red Horse, 2:26:51 Sabrenna Rodgers-Lee, 3:57:12 Jessica Scott, 2:34:34 Gregory Sorenson, 2:02:30 Full Marathon Simon Hawkins, 3:32:29 Billy Spann, 5:50:53 Christy Spann, 4:24:40 Nathan Street, 3:34:06 David Trower, 6:20:16 Austin Yockey, 4:22:02 In the upper right photo,��Dr. Simon Hawkins and Dr. Jessica Scott of the Donaghey Scholars Program proudly show off their Little Rock Marathon medals.��

��Vlog��ý Little Rock library staff steps up for fitness

Ajani Oyindamola — Wed, 06 Mar 2019 14:33:55 +0000

In Ottenheimer Library, where ��Vlog��ý Little Rock’s students, staff, and faculty are usually found quietly studying or working, the employees of Ottenheimer Library have challenged themselves to be more fit, active, and healthy.�� Freta Rogers-Mason, an information technology coordinator at Ottenheimer Library, was inspired to challenge her co-workers to a six-week step fitness challenge. “I am on a working group in Ottenheimer Library for staff enrichment, and I wanted to see what we could do as a group to come together to concentrate on health and fitness,” Rogers-Mason said. “I thought the easiest way to motivate each other was a step challenge.” The initial response, she said, was less than enthusiastic. “There was grunting, and a lot of people asking, ‘Do we have to?’ and ‘For six whole weeks?” Rogers-Mason laughed. “Not everyone was receptive at first. I had a couple of people excited, but I had to push the majority. Karl Lenser (campus wellness coordinator) gave us free pedometers, and that helped get people excited. I also got some local businesses to donate prizes, and the winning team gets lunch at a healthy local restaurant.” Over six weeks, the 20 participating Ottenheimer Library employees walked a total of 3,387,711 steps. The winning step team included Chelsea Guess, Amber King, Carol Macheak, Chris Stewart, and Cole Williamson. Maurine James Barnes, a collections management coordinator who has worked at the university for more than 40 years, topped out as the employee with the second most steps during the challenge, totaling more than 317,000 steps in six weeks.

Twenty employees from Ottenheimer Library have challenged themselves to be more active and healthy through a six-week step fitness challenge. Photo by Benjamin Krain.

“At first, I was reluctant to do the challenge, but it has been great fun. There has been a certain camaraderie among us as we challenged each other and have grown closer. It’s also been a great deal of fun reaming people,” James Barnes said. “Years ago, I was walking 10,000 steps a day on a regular basis, but I have fallen off in recent years. With this challenge, I have stepped up my walking, and I feel better physically.” Louise Lowe, a student success coordinator, described herself as Rogers-Mason’s “partner in crime” in getting people motivated for the step challenge, which she said has greatly improved her health. “This challenge helped me be accountable to myself,” Lowe said. “On the weekends, I realized I wasn’t moving at all. Now I am taking walks in the neighborhood to get more steps in. After six weeks, I feel so much better. My energy levels are higher. More than anything, this challenge has helped build community within the library. It is a team-building exercise that we didn’t realize was happening at the time.” With the goal to bring more wellness into Ottenheimer Library, Rogers-Mason said she was surprised at her own improved fitness levels and offered a challenge to any other ��Vlog��ý Little Rock department or office who wants to get fit. “I started out with about 1,500 to 3,000 steps in a whole week,” Rogers-Mason said. “I doubled that in a week, and I ended up with 8,000 to 9,000 steps at the end of the challenge. I saw a significant difference. I notice that I have been more energized, and my knees have stopped hurting as much. We hope that other departments will do this step challenge, and they should let us know if they want to compete head to head in a challenge!”

Employee wellness step challenge begins Feb. 11

Mon, 28 Jan 2019 17:50:31 +0000

The Employee Wellness Program at the University of Arkansas at Little Rock encourages all faculty and staff to join its upcoming fitness challenge, “Step into Spring,” from Feb. 11 to March 24. The goal of the six-week program is to get ��Vlog��ý Little Rock employees up and moving while improving their daily lives through exercise. The program format is based on the number of steps participants accumulate over the course of the program. Participants are encouraged to reach 40,000 steps during each week of the challenge. Steps can be acquired in a number of ways including walking, jogging, cycling, attending a group exercise class, as well as tackling daily activities such as walking the dog or running errands on campus. Employees are free to use tracking devices, such as Fitbits or cellphones, to calculate their steps. By 5 p.m. every Monday, participants are required to record their steps in a Google form. To get employees motivated, the first 100 people to register will receive a free T-shirt. To keep them on their toes, random prizes will also be awarded to participants who meet the minimum weekly requirement of 40,000 steps. For more information, contact Karl Lenser at kjlenser@ualr.edu, the Office of Health Services at 501-569-3188, or

- University News Archive - ����Vlog��ý Little Rock