FACILITIES

PW
PROJECT WELLNESS IS
HERE. AS A LINDENWOOD
STUDENT, MAKE YOUR
Lindenwood Rec center

RE
DREAM, PHSYICAL AND
MENTAL WELL-BEING A - 0 min away, 0.0 miles
- Weekdays: 7 a.m. - 6:30 p.m. /
REALITY! Weekends: 10 a.m. - 3:30 P.m.
- Contact: (636) 949-4490

Club Fitness (St. Charles)

- 6 min away, 2.0 miles
O L
NUTRITION
L
- Open 24 hours

JN
- Contact: (636) 724-2582

Main St. Gym (St. Charles)

WORKOUT PLAN

kcaJ / caasI / egroeG

- 8 min away, 1.8 miles
- Open 24 hours
EXERCISE
EE
- Contact: (636) 410-8330

FACILITIES Planet Fitness (St. Peters)

- 13 min away, 8.0 miles

CS
- Open 24 hours
- Contact: (636) 387-6025
Orangetheory Fitness
(St. Peters)
FOLLOW THIS PROGRAM,
SEE RESULTS, AND

T S
- 19 min away, 9.3 miles
- Monday-Friday: 5 a.m. – 8 p.m. /
UPGRADE YOUR LIFESTYLE Saturday-Sunday: 8 a.m. – 2:30 a.m.
- Contact: (636) 628-2457
DAILY!
NUTRITION
Nutrition is the process of monitoring
and consuming healthy foods.
According to the CDC, nutrition matters
because “people with healthy eating
patterns live longer and are at lower
risk for serious health problems”.
Having a good diet and watching what
you eat can naturally make you
healthier and stronger. Nutrition is
especially a problem with college
students because they aren’t required
to watch what they eat. Calories are a
measurement of energy contained in
something. When looking at calories in
food, they show the amount of energy
contained in the food. The human body
naturally needs a certain amount of
calories to maintain body weight. There
are three major macronutrients we
will focus on, with them being fats,
carbohydrates, and proteins. Fats help
give your body energy, and since the
body doesn’t make fat, you have to
consume it from food. Carbohydrates
are another form of energy that are
used before fats and are considered
the main source of energy for the body.
Proteins are used to repair and build
more muscle tissue in the body.
SOURCES
- CALORIEKING
- NATIONAL INSTITUTE OF
AGING
- U.S. DEPARTMENT OF
HEALTH AND HUMAN
SERVICES
- NUTRITIONIX
- DIABETES STRONG
- VERYWELL FIT
- NORTHWESTERN
UNIVERSITY
WORKOUT PLAN
3 SETS, 10-12 REPS (30-60 SEC. BREAK)
Day 1: Chest
Bench press, Decline press, Seated
bench press, Push-ups, Lever chest
Press, Incline Dumbbell Press
(https://www.youtube.com/watch
?v=8iPEnn-ltC8)
Day 2: Back and Core
Ab crunches, Planks, Bicycles,
Pull-ups, Seated cable rows
Day 3 & 7: Cardio / Rest
Outdoor/Indoor run & Walk
Day 4: Shoulders & Traps
Machine shoulder press, Front
Raises, Upright rows, Military
press, Lateral raises, Reverse
flies, Dumbbell Shrugs
(https://www.youtube.com/watch
?v=cJRVVxmytaM)
Day 5: legs
Back squat, Deadlift, Leg
extensions, Front squat, Weighted
lunges, Leg Curls
(https://www.youtube.com/watch
?v=Ygy6sipH-BM)
Day 6: Arms
Cable curls, Tricep Extensions,
Tricep push-ups, Preacher curls,
Concentration curls
STUDENT MEAL PLAN
Breakfast 1: (Evans Comfort
Kitchen): Scrambled Eggs, 2 Biscuits,
4 Sausage Links
Breakfast 2: (Evans Wonder Works):
2 Omelets w. Egg, Cheese, and Ham
Lunch 1: (Evans Fire and Rice): Asian
Bowl w/ Brown Rice, Chicken,
Vegetables
Lunch 2: (Spellman SubHub): Footlong
Oven Roasted Chicken Sandwich w/
Wheat Bread, Lettuce, Spinach,
Tomatoes, Cucumbers, Green Peppers,
and Red Onions
Lunch 3: (Evans Comfort Kitchen):
Grilled Chicken Vegetables, Pasta,
Apple
Dinner 1: (Spellman Chick-Fil-A):
Grilled Chicken Sandwich w/ Fruit
Cup
Dinner 2: (Evans Comfort Kitchen):
Grilled Chicken, Scalloped Potatoes,
Vegetables
Dinner 3: (Evans Grill Spot): Black
Bean Burger, Bun, Guacamole, Sweet
Potato Fries
Dinner 4: (Spellman Qdoba): Chicken
Protein Bowl