Self-Defense Tips for College Students

Whether you’re male or female, young or old— knowing how to protect yourself is important. For young college women between the ages of 18 and 22, it is not only important, it is necessary.

It is important to note that being aware of your surroundings is the most effective and proactive method of defense.

“Keep your head on a swivel and refrain from looking at your phone when walking from Point A to Point B,” Cooper Aerobics’ Martial Arts Pro Mike Proctor says. “Do not put yourself in a vulnerable position by not paying attention.”

Proctor recommends taking a class from a skilled professional to actively learn and practice methods of self-defense. In the meantime, he shares a few basic moves in the event you should ever need to defend yourself.

Step 1: Enter

If someone is attacking you head-on, always move forward to proactively defend yourself. Turning your back to the attacker will only limit your options of defense.

“The closer you are, the easier it is to protect yourself,” Proctor says. “At arms-length, the attacker is stronger because they can reach out to hit you, knocking you out. You have to get close to really hurt somebody, especially if the attacker is bigger than you.”

Step 2: Strike

There are several methods of striking that are effective. The key is to learn which methods work in specific situations.

• Eyes

“If possible, attack the eyes first,” Proctor says. “The attacker might be bigger and                 stronger than you, but nobody has strong eyeballs. If you can get close enough, use             both hands to poke or claw them.”

• Neck

Another sensitive area to attack is the bottom of the neck near the collarbone. This           method comes in handy if you only have one free hand available. All it takes is a two         finger push to momentarily cut off air supply and startle the attacker long enough to         get away.

• Ears

Using both hands to hit the attacker’s ears in a clapping motion can disturb balance           and even burst an eardrum. The abrupt force can cause disorientation and the pain           can hinder the attacker’s ability to focus on anything else.

To avoid a sticky situation, Proctor recommends additional safety tips:

• Always use the buddy system, especially at night.
• Carry pepper spray at all times.
• Never accept a drink from anyone if you do not know where it came from.

For more information on self-defense or to schedule a session with Proctor, visit cooperfitnesscenter.com or call 972.233.4832.

Why You Should Drink Chocolate Milk Post-Workout

Chocolate milk doesn’t have to be full of calories and sugar to be enjoyable. In fact, low-fat chocolate milk can be a satisfying post-workout staple! Cooper Clinic Nutrition Services shares why you might want to reach for a cold glass of chocolate milk after your next trip to the gym.

The Research

 Science shows what you consume after exercise matters and can even aid in your success as an athlete. Chocolate milk has been shown to be an ideal post-workout snack. Aside from being a treat for our taste buds, low-fat chocolate milk provides nutritional benefits such as protein, vitamin D and calcium.

Research from The University of Texas at Austin found low-fat chocolate milk to be a healthier post-workout drink compared to other sports drinks or calorie-free beverages.

The study compared the physical recovery post-workout of 32 athletes over a 4.5 week period. Participants were split into three groups based on which drink they consumed one hour after a workout: low-fat chocolate milk, a carbohydrate-heavy sports drink or a calorie-free beverage.

Results showed the low-fat chocolate milk drinkers had improved body composition over the course of the study, gaining more lean muscle and losing more fat. Athletes who consumed the low-fat chocolate milk post-workout also performed better during their successive workouts.

Health Benefits

 What makes chocolate milk so special? Three reasons you should consume low-fat chocolate milk after an intense workout include:

1. Carbohydrate-to-protein ratio: Low-fat chocolate milk has the ideal carbohydrate-to-protein ratio of 3:1, which will optimally replenish glycogen stores and build lean muscle post-workout.
2. Electrolytes: Electrolytes are lost largely in sweat, especially during the hot summer months. Luckily, chocolate milk contains varying amounts of calcium, potassium, sodium and magnesium (nutrients all lost in sweat) to replenish these essential nutrients.
3. Hydration: Chocolate milk is 90 percent water, making it an excellent way to rehydrate after your workout.

What to Look For

 Below is a list of chocolate milk brands recommended by Cooper Clinic Nutrition Services. The nutrition facts are based on a one cup serving.

• Horizon® Organic Low-Fat Chocolate Milk
  • 150 calories
  • 8 g protein
  • 23 g carbohydrates
  • 22 g sugar
  • 5 g saturated fat

• TruMoo® Low-Fat Chocolate Milk
  • 140 calories
  • 8 g protein
  • 20 g carbohydrates
  • 18 g sugar
  • 2 g saturated fat

• Great Value™ 1% Low-Fat Chocolate Milk
  • 140 calories
  • 8 g protein
  • 21 g carbohydrates
  • 18 g sugar
  • 5 g saturated fat

• *Fairlife® Reduced-Fat Chocolate Milk
  • 140 calories
  • 13 g protein
  • 13 g carbohydrates
  • 12 g sugar
  • 3 g saturated fat

*Because Fairlife is ultra-filtered, it contains 50 percent more protein and 50 percent fewer carbs, making it a 1:1 carb to protein ratio.

Alternative milks such as almond milk or coconut milk have little protein and do not offer the same nutritional benefits mentioned above.

To schedule a one-on-one consultation with a registered dietitian nutritionist or for more information on Cooper Clinic Nutrition Services, visit cooperclinicnutrition.com or call 972.560.2655.

 

Article provided by Adyson Mitchell, Dietetic Intern, and Cooper Clinic Nutrition Services.

 

Achieve Your Sweet Summer Glow With Cooper Spa

Summer is in full swing and it’s time to embrace flip flops and sandals. Make sure your toes are ready with the Sweet Summer Glow pedicure from Cooper Spa! This delightful and moisturizing pedicure features Sweet Cream Milk products by Farmhouse Fresh, crafted locally in McKinney, Texas. Each service, whether the pedicure, manicure or body scrub treatment, will leave your skin feeling soft and smooth.

As one of this year’s summer interns, I had the privileage of experiencing this summer special. Not a bad assignment if I do say so myself!

To begin, Cooper Spa Nail Technician Marcia started a Nectar Powder Milk Bath, which transforms the water into a milky sweet mixture that smells divine- like a bouquet of flowers. She then began working on my cuticles and nails. During the treatment, Marcia revealed the cheap nail polish I’ve been using at home has been damaging my nails. I appreciated her educating me on my nail care, something I’ve never experienced at other spas.

She also informed me that some nail polishes contain toxic chemicals and that I probably have a sensitivity to Formaldehyde, which resulted in the mysterious white flakes on my nails. Marcia not only cleaned up my nails, making them appear better than ever, but  suggested non-toxic nail polish brands, such as ZOYA, that would be safe to use.

Next, Marcia massaged my feet using the Sweet Cream Body Milk, made with sesame seed oil and avocado oil to moisturize my skin. Then, she applied a Sweet Cream Sugar Scrub, which she let exfoliate under warm towels for five minutes. The sugar scrub was truly magical, giving off a sugary sweet aroma. This scrub gave my legs the cool drink of moisture they’ve been desperately needing and made my skin feel fresh and look radiant.

To lock in the moisture, I received a Paraffin Wax Treatment. The wax helps eliminate dry skin and soothes tired feet. Marcia also recommends this for people with arthritis, as it can help with inflammation around the joints.

Marcia went above and beyond to ensure I was comfortable during the treatment, making sure I knew exactly what products were going on my feet and why. Marcia’s attention to detail and love for her job are clear, as she told me,  “Pedicures are my favorite thing to do because I can take feet that are in not such a great condition and make them pretty and healthy. It’s really rewarding.”

Cooper Spa provides unique services that go beyond the reach of a your typical pedicure. The services promote true skin health, making you feel beautiful inside and out.

Cooper Spa’s Sweet Summer Glow Seasonal Services featuring Farmhouse Fresh products  are available now through August 31.

• 60-minute pedicure ($70)
• 40-minute manicure ($45)
• 80-minute body scrub ($155)

Schedule your appointment online or call at 972.392.7729. Cooper Spa is open seven days a week and childcare is available through our Cooperized Kidz program.

Make a Splash this Summer with a Pedicure from Cooper Spa

As the seasons change, so do nail trends. This summer, Cooper Spa offers colors and products that will give your pedicure that perfect pop of color using safe and sanitary products.

Cooper Spa holds itself to the highest standards by using a fresh set of sterilized implements for each client and cleaning the pedicure tubs thoroughly after each use. Cooper Spa assistant manager Erika Bazan shares, “we recently had a state inspector tell us we are ‘a breath of fresh air’ because of our overall cleanliness.”

Staying true to Cooper Aerobics’ core value of prevention, Cooper Spa exclusively offers Zoya nail polish due to their clean ingredients. Zoya products are free of chemicals that can cause hormone disruption which could eventually lead to cancer. Along with their preventive benefits, they also give you a vibrant, fresh-looking color that lasts longer. With several different options, you are sure to find a color you love.

Can’t choose just one? Cooper Spa’s summer polish collection of choice comes from Zoya’s new line, “Sunshine.” There is a color for everyone in this collection of 12 ranging from nudes to bright pinks. “Clementine” is expected to be the number one polish Cooper Spa clients are sure to love. Make a splash this summer with this soft pink polish with orange undertones, accompanied with a hint of gold shimmer.

Since July is the busiest month of the year for beach vacations, it is also the most popular time for pedicures in salons and spas. However, did you know that salt, sand and chlorine are some of the harshest substances to your polish? After a week at the beach, your pedicure will likely have suffered.

Beyond the polish, pedicures help keep your feet healthy. With each service provided, our highly trained technicians share their expertise with clients about the benefits of healthy and beautiful hands and feet. Follow these simple tips from experts at Cooper Spa to ensure your feet stay pedicure perfect:

• Purchase the same polish you choose in the spa for touch ups when needed.
• Always apply a top coat to seal in color and give off shine.
• Apply Intense Overnight Foot Repair Balm regularly to keep your feet soft and smooth. Available at Cooper Spa.

Amp up your new color with our Cooper Spa summer specials to get healthy, glowing legs, feet and especially perfectly pedicured toes:

• Sweet Summer Glow seasonal services, June 25-August 31– manicure, pedicure and body treatment featuring FarmHouse Fresh® Sweet Cream skincare products
• Summer Complements, July 2-August 31– complimentary cuticle soak with a 60-minute pedicure

Swimming for Injury Recovery

When Cooper Fitness Center member Lyndee Myers took a 15-mile hiking trip to Big Bend in May of 2017, she didn’t expect to come back with an injury.

“I was wearing hiking boots for the entire trip but I evidently didn’t have the best arch supports,” says Myers. “Because of that, I developed plantar fasciitis in my foot.”

Myers has always been active. In fact, she’s been a devoted member of Female Focus at the fitness center for nearly a decade. When she returned from her vacation, she found exercise painful. That’s when she knew she needed help.

“I went to the podiatrist, ended up seeing three doctors, did cortisone shots, stem cell injections, physical therapy,” says Myers. “I even took six weeks off from exercising, which didn’t help at all.”

Myers thought she had tried it all until Cooper Fitness Center Swim Pro Marni Kerner suggested she try getting in the pool. Myers had only swam for fun, never for sport, but decided to give it a try.

“I was really apprehensive at first, but when you want to feel better, you do what you have to do,” says Myers. “I started  lessons in April of 2018. They were about an hour, twice a week.”

“Swimming is extremely low impact, so it’s a great option for exercise when you’re recovering from an injury,” says Kerner. “Swimming can also help reduce inflammation, which can help reduce pain.”

Swimming also provides a cardiovascular benefit, helping to increase your heart rate and burn more calories. In fact, swimming is considered one of the top five aerobic exercises.

After two months of twice weekly hour-long lessons, Myers now swims with Kerner for 30 minutes. On the days she doesn’t have a lesson, you can find Myers swimming on her own using techniques she’s learned. She also works on stretches at home, which Kerner recommended, making it a great form of recovery both in and out of the water.

“My plantar fasciitis hasn’t totally gone away, but it’s at the point where it’s much more manageable,” says Myers. “I feel better after swimming. That’s what keeps me coming back.”

“She’s going through her recovery without pain and receiving cardiovascular benefits,” says Kerner. “I can’t think of any client who hasn’t stuck with swimming after an injury. It becomes a life-long sport.”

To learn more about swimming lessons available or to schedule a private lesson, visit cooperfitnesscenter.com.

 

Get Creative with Corn

Who can’t have a summer cookout without fresh corn on the cob? In fact, summer is when corn is at its prime!

Cooper Clinic Nutrition Services provides you with a variety of ways to incorporate this a-maizing food into your summer recipes.

Corn Facts

• Corn is known as “maize” in most countries, which originates from the Spanish word “maiz.”
• One ear of corn contains approximately 800 kernels in 16 rows (the number of rows is always an even number).
• Corn is technically and nutritionally a grain, not a vegetable. The seed comes from a type of grass, such as wheat.
• The most common edible corn is “sweet corn,” which can appear white, yellow orbi-colored. Corn can also be found in black, bluish-gray, purple, green and red.
• More than 3,500 various uses exist for corn products─most are for non-food purposes.
• In the food industry, corn is a major ingredient in foods such as cereal, peanut butter, potato chips, baby food, marshmallows, ice cream, salad dressing, cooking oil, margarine, mayonnaise, chewing gum, juice and soft drinks.
• High-fructose corn syrup is a manufactured corn sweetener found widely in processed foods, including soft drinks. The sweetener is known to have negative health effects including increasing triglycerides, which is the main source of fat buildup in the arteries.

Nutritional Benefits

Corn contains an array of health benefits including fiber, B vitamins (thiamin and folate), beta carotene, lutein and zeaxanthin (for eye health). It is naturally low in fat and sodium and is a fantastic source of dietary fiber. Corn is a whole grain that provides a good source of premium carbohydrate fuel and counts toward your recommended three servings or more of whole grains per day.

• One ear (85 g) 
• 110 calories
• 1 g fat
• 0 mg sodium
• 23 g carbohydrates
• 4 g fiber

Top 10 Ways to Relish Corn 

• Make a roasted corn salsa─great on burgers, in quesadillas or as a dip for baked tortilla chips
• Add corn to your taco salad
• Prepare a black bean and corn salad as a quick side dish
• Mix corn into your favorite cornbread recipe
• Add corn to a chili or chowder recipe
• Spice it up with chili powder or sprinkle with a small amount of Parmesan cheese
• Add to your favorite guacamole recipe
• Sauté corn in a small amount of heart-healthy olive or avocado oil
• Bring out the smokiness by cooking it on the grill! Many grocery stores sell grilled corn in the prepared food section
• Microwave for easy prep
  • Remove silk and wash kernels
  • Close husks around corn
  • Microwave for 1-2 minutes until cooked

Buying and Usage Tips

• Buy corn in its peak season, which is mid-to-late summer
• Choose ears with green husks, fresh silks and tight rows of kernels
• Refrigerate with husks on and use within two days for prime sweetness

 

Provided by Elana Paddock, RDN, LD, CDE and Cooper Clinic Nutrition Services.

Serving Up Summertime Tennis Tips

Tennis is a year-round sport, but the difference between indoor and outdoor play can affect your performance in a big way.

“A lot of people go into hibernation mode in the winter and then come out in the summer and realize they’re not as prepared as they thought,” says Cooper Fitness Center Tennis Pro Corey Noel.

Whether for recreation or competitive, Noel offers tips to help ensure you’re prepared when it comes to playing during the dog days of summer.

Training

During the summer months, almost every tennis league holds matches outdoors. To get acclimated to the heat, Noel says training outside is essential.

“If you’re not practicing outdoors and doing drills outdoors, you’re not going to be ready,” says Noel. Noel suggests practicing outside during the same time of day you’ll be competing. For example, if your tennis match is at noon, try practicing outside during that time.

“It’s going to be hot, but challenge yourself to stay out longer each time,” says Noel. “The first day, try playing an hour during the heat of the day and an hour and a half the second day. Eventually, you will notice your endurance increase.”

Remember, you can’t quit during a tennis match just because you’re too hot. Most importantly, be consistent with your play times. Noel recommends playing at least once a week in the summer to help acclimate your body to the heat as quickly as possible.

You Are What You Eat (And Drink)

When it comes to playing tennis in the heat of the day, what you eat and drink is important.

Noel recommends hydrating 18-24 hours prior to playing. As for food, try consuming a high-carb meal the night before. The day of play, eat something lighter, such as an energy or protein bar.

“I’ve seen people who are in great shape come out and play in the heat and they struggle because they didn’t prepare properly,” says Noel.

Noel suggests packing plenty of water, sports drinks and energizing snacks, as you will have breaks in between your time on the court.

“A tennis match is no finite amount of time, so if you’re only prepared for an hour match and it goes three hours, that can really have an impact on your performance,” says Noel.

Noel’s pre-match routine is to drink a combination of water and a sports drink, such as Gatorade, about 12-18 hours before he plays.

 

Take Advantage of Breaks

Tennis is a sport, like football, where players have designated breaks. Noel say it’s important to utilize that time to not only hydrate, but seek shade when you can, especially as you switch sides.

“You want to be out in the sun as little as possible,” says Noel. “Keep in mind, the surface of the court is 25-30 degrees hotter than the actual air temperature.”

That means on a 90 degree day, it can be as hot as 120 degrees on the court. Keep these tips in mind to help keep you at peak performance while on the court.

• Get plenty of sleep the night before
• Wear light-colored clothing
• Wear sunscreen that’s SPF 30 or higher
• Wear a hat to help shade your face and protect your scalp from the sun

For more information about tennis programs at Cooper Fitness Center or to register for tennis lessons, visit cooperfitnesscenter.com.