Sarah McGaha is the Wellness Program Coordinator for Harding University. Sarah is a Certified Group Fitness Instructor as well as a Certified Personal Trainer. Sarah teaches fitness classes at Harding including Aerobics, Half-Marathon Training and Plyometrics.
General Workout Guidelines
- Begin slowly and gradually warm up your muscles and heart (3-5 minutes)
- Exercise within your target heart rate zone, or monitor your intensity using the “talk test”. You should be able to talk with some difficulty while exercising. If it is easy to carry on a conversation, your intensity is too low. If it is impossible to talk, your intensity is too high.
- Cardio workouts should be 30-45 minutes, 3-5 times each week
- Strength training should be 20-30 minutes, 2-3 times a week on alternate days
- Intervals (training using high intensity bursts interspersed with lower intensity) are a great way to supercharge your workout, increase speed and endurance
- Cool down and stretch at the end of every workout
Check out these links for more information about weight training and exercise!
Walktober – a walking or running competition for employees. Participants log mileage for the month and prizes are given for the top pavement pounders.
Holiday Challenge – participants weigh in before Thanksgiving break. At the conclusion of Christmas break, weight is recorded again. Those who have maintained or lost weight over the holidays receive a prize.
Step Into Spring – another walking or running contest, encouraging participants to get outside, get moving and improve their health.
Please visit our Facebook Page – Harding University Kinesiology – for information about GAC fitness room hours, swim times for men and women, tennis courts, and more! The page is updated weekly with changes in the schedule due to events going on in the GAC, such as home football games on Saturdays.
Refer to the Harding Walking Trails PDF for convenient routes to walk or jog on campus.
Download Acrobat reader here.
If you have difficulty in downloading the PDF's above visit Adobe Support for help with downloading.
Healthy Eating Tips
- For women, a healthy daily diet includes:
- At least three 1-ounce servings of whole grains such as whole-grain bread, cereal, pasta, brown rice or oats.
- 3 servings of low-fat or fat-free dairy products such as low-fat or fat-free milk, yogurt, or cheese.
- 5 to 6 ounces of protein such as lean meat, chicken, turkey, fish, beans, lentils or peas.
- 2 cups of fruit such as apples, blueberries, melon, oranges, bananas, and pears.
- 2 ½ cups of vegetables such as leafy greens, pumpkin, bell peppers, onions, broccoli, mushrooms and carrots.
- More healthy eating tips specifically for women.
- For men, a healthy diet includes:
- At least 2 cups of fruits and 2 ½ cups of vegetables each day. At least once a week, eat tomatoes or something made from tomatoes, like pasta sauce. The antioxidant lycopene found in tomato products is good for prostate health.
- At least five 1-ounce servings of whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats.
- At least two to three servings of fish per week.
- At least 38 grams of fiber a day
- Unsaturated fats like oils, nuts, and salad dressings in place of saturated fats like full-fat dairy foods, butter, and high-fat sweets.
- 4,700 milligrams a day of potassium from fruits, vegetables, fish and milk.
- More healthy eating tips specifically for men.
- Men’s Health Information
- Saving Calories
- The key to saving calories is to identify small changes you can make in your eating and activity habits and commit to them. Small lifestyle changes are more likely to last compared to large drastic ones. Extreme diets and intensive exercise regimens may show results at first, but are difficult to maintain long term.
- Healthy weight is all about balancing food intake with physical activity. Saving 100 calories each day can make a big difference over time.
- Lighten up your favorite coffee by using non-fat milk, fat-free creamer, and sugar-free syrup.
- Trim all visible fat from beef, pork and chicken. Remove the skin from poultry.
- Substitute low-fat or fat-free frozen yogurt or slow-churned, reduced-fat ice cream for regular.
- Enjoy raw vegetables with salsa or fat-free dressing instead of chips and croutons.
- See how small changes add up!
- Check out this link for More Eat Right Nutrition Tips