Sayonara, State College. Au revoir, obligations. Hello food.

You’d think with all the food options downtown, we wouldn’t act like starved vultures when we get back home. But for some reason, we pretend Happy Valley is a land of famish, and succumb to primitive survival mode the second we step into the XXX (insert area-code here), where we pounce on our favorite eats.

For the next 14 weeks, the majority of Penn State students will abandon ship and venture home, abroad, internships or wherever.

We’ll have a nice meal with the family. We’ll go on to lunch dates with high school friends. Dinner dates with some more friends. Then we’ll come home and pick at mom’s leftovers. Invade the snack cabinet. It seems that going home is simply synonymous with eating.

But we have a choice to make. Summer can be the pinnacle of our fitness or the demise of any motivation. The sun may tire us out, but then again, the sun is out. Get moving.

Ice cream truck jingles may ring around your neighborhood all day. Drone it out with your iPod on a jog.

Family barbeques will pry at the button of your jeans shorts. Shoot hoops in the driveway or initiate a game of manhunt to help avoid or burn off the picnic dishes.

Beers on the beach will leave you snoozing on a towel (and ultimately sunburned), as well as add loads of unnecessary calories. Run the boardwalk, throw a frisbee or play pickup volleyball instead, and actually enjoy the sand beneath your toes.

In all seriousness, don’t forget to keep active this summer. Some gyms offer specials to college students and if not, well, it’s nice out! Come back next fall looking like you did when you left. Or even better. Photo by Rhiannon Hendrick

It’s the end of the year. Sorry to burst your bubble. But in the next few weeks, just live a little – even if you have to spend a little.

Before crunch time rolls around and you succumb to terribly unhealthy habits of caffeine overdoses and all-nighters, swoop up some friends and be active.

These activities may make you dig into your piggy bank a bit, but it’ll be worth the memories! And the vanishing calories.

Kayak or Canoe: Boating is the perfect combination of relaxation and exercise. Paddling takes strength, but floating along the water to take a break or just rolling with the current is calming. With river destinations as close as 1.2 miles away, Tussey Mountain Outfitters in Bellefonte will rent you boats and send you on your way!

Rock Climb: No, I’m not telling you to put on a harness and helmet and scale a mountain. Though if you’re really adventurous, kudos – go for it. But I’m talking about indoor rock climbing at the YMCA. Sounds a little safer.

Laser Tag: I bet you weren’t expecting this one to nuzzle its way into Active Campus. But it did. What’s more fun than getting all geared up to shoot and dodge lasers? Run around at What a Blast, conveniently located downtown at 111 Sowers Street!

Photo by Rhiannon Hedrick.

Tennis: the perfect pick-up, a workout on a whim. It’s one of those sports that you’ll just play … forever. So if you don’t play, start now. And if you do, it’s that time of year!

And, yup, there are plenty of courts around campus to play on. For some reason, they’re all in the same area (next to the IM Building and McCoy Natatorium), but that’s not the point.
The point is to be social, be active, play tennis.
You can play doubles or singles. You can casually hit or fiercely compete. You can be on a team, in a league or just meet up with friends every once in a while.
Of course, for the sake of Active Campus, it’s a great exercise — but it probably won’t exhaust you. Sporadic sprints get your heart pumping, while backhand, forehand and overhand hits get different arm muscles working.
You don’t have to be an all-star athlete to enjoy the sport. It’s easy for better players to go lightly on you, as long as they’re patient, and you’ll improve with time.
Tennis is a game that everyone should learn the basics of because you’ll really play forever. Think about all those moms that play together or families playing on vacation.
Some extra appeal? You can even deck out in cute outfits — it’s not socially acceptable to wear a skirt in many other sports!
If you don’t have a racket, buy or borrow, because when the sun’s shining in
State College, the courts are calling.

Photo by Rhiannon Hedrick

Do you know how long a 5K is compared to a 10K? How about the difference between sports beans and GU? Do you wish you knew what type of shoe best fits your stride?

For all of you newbie runners out there, there’s a lot you need to know before going into your first race. To avoid injury, over training, and, yes, even black toenails, there are a few steps you need to take before earning the elite runners’ status.

Avoid going too far too soon
Increasing your mileage too fast doesn’t give your body the proper time it needs to adjust to a new sport. Start out slow and listen to your body. Be careful not to increase long runs by more than a mile each week. And don’t forget to take at least one day of rest per week — your muscles repair themselves on rest days.

Great (and free!) training programs can be found online at www.runnersworld.com.

Buy shoes that fit
The wrong shoe can affect your entire run and cause injury later on. Avoid running in cross-training shoes, walking shoes or street sneakers. Experts at a running specialty store will watch you walk and run, measure your stride and find the right shoes for your body.

Try Rapid Transit (115 Allen St.)

Stay properly fueled
On warm days and long runs, make sure to carry water with you to stay hydrated. If you don’t like carrying a water bottle, fuel belts, which strap around your waist and hold mini water bottles, are a convenient way to bring water on a run.

GU (a packet of gel), sports beans (chewable) and Gatorade are great supplements to replenish lost electrolytes and carbohydrates halfway through a long run.

Wear comfortable clothes
Runner’s tights, windbreakers and Nike running shorts are excellent investments, and athletic socks that aren’t too tight are essential, too. Many runners make the mistake of wearing uncomfortable socks, which can lead to black toenails.

Mix up your workouts
To optimize your training, don’t forget to include speed workouts, hill workouts and cross training (like cycling, swimming or lifting weights). Mixing up your workout will provide the best results, allowing you to kick asphalt on race day.

Photo by Ian Lopera

Everything about Penn State is huge. Whether it’s the total we raise for THON, the network of alumni, the amount of seats in Beaver Stadium or the number of students, it’s only logical that we have a huge campus to host all these people and activities.

Though you may detest the size of our campus when running late to class or trekking through Happy Valley’s bitter winter, it definitely has benefits for our health.

Well, apparently I haven’t mastered scheduling because I always seem to have classes in obscure nooks of campus. (Ever have a class in Keller? Is that even on campus anymore?) But deep down, these lengthy voyages are for the best — walking to class is a workout that isn’t optional.

Though college isn’t usually associated with the healthiest habits, we’re more active now than ever. These four years are like no other schedule we’ll ever have. As far as I’m concerned, nine-to-five office jobs probably won’t give us the opportunity to stretch our legs ever 50 minutes.

It’s hard not to wonder how far we actually walk each day, how much time we spend walking and how many calories we burn. I thought about investing in a pedometer, but University Health Services actually maps it all out for us.

Various maps are available online to download depending on your residence hall and location. Check it out for yourself at http://healthypennstate.psu.edu/downloads.shtml.

You can calculate how many calories you burn based on your daily paths and weight, assuming you walk about 3 mph. To give you a basic image of the distances, for example, East Halls is about .67 of a mile from the library.

Next time you fret over how far away your next class or club meeting is, think about all the miles you cover and calories you burn!

Photo by Rhiannon Hedrick

Sometimes the things guys like about girls have nothing to do with looks. Yes, your scandalous mini-skirt might be the first thing they notice, but physical appearance usually matters the least in the long run. How you carry yourself on a daily basis might not seem like a big deal to you, yet guys are completely enamored by your little quirks.

“I like someone who is able to banter back and forth with me.” – Kenny Lukens, sophomore

“I like when a girl laughs and hides her head in my arm. It’s cute and funny.” – Joe Penzelik, freshman

“I like girls who are spontaneous and adventurous.” – Mac McCormick, sophomore

“I like when girls play with my hair. When you pet my hair like a dog, I like it.” – Ryan Brennan, sophomore

“I like when girls make funny faces while telling a story.” – Kevin Hulbert, junior

“I like girls who are blunt and true.” – Tyrone Jones, freshman

“I like her laugh. It makes me smile.” – Ryan Kinzler, sophomore (talking about his girlfriend, standing next to him)

“I like that [my girlfriend] is quirky. She isn’t really wrapped up in what other people think is cool. She’s brave enough to be herself and to do and think what she likes.” – TF Carr, senior

Photo by Lindsay Lipovich

Toned abs. Killer calves. Strong quads and glutes. If you can name it, you can bet dancers use it. Even their feet are trained to arch specially.

Well, want to be fit like a dancer? That would be one heck of a compliment. So we turned to Penn State Whiplash, an entertainment-style dance team on campus, to dig up the dirt on why dancing is a fabulously healthy habit.

In the midst of its busy season, the club’s president, Laura Mellone, and vice president, Alexis Joseph, found the time to share a little about their fitness and dancing routines.

“It’s completely different than going to the gym,” Mellone says.

Though the group may include crunches in a warm-up, it’s definitely the actual dancing that works their bodies.

“You don’t work on one muscle. [Dancing] is constant movement using every muscle, which is definitely a lot on your body,” Joseph adds.

Dance rehearsals are undoubtedly an intense, head-to-toe workout, especially with a serious schedule. They perform three to five times a month — including homecoming, THON and halftime shows at wrestling matches.

Usually, the group practices twice a week for two hours, but in preparation for their spring show, the dancers pack on additional five-hour practices Saturdays and Sundays around this time of year.

Each practice starts off with stretching as a group, which is important to all athletics and workouts, not just dancing. The girls work from the top down or bottom up, ensuring each muscle group is stretched and the whole body is warmed up. Tending to every body part is an absolute essential.

Since hip-hop is a large part of their dance style, constantly “getting low” has the same effect on their quads and glutes as doing squats would. When they turn, they have to clench their abs, so a strong core is necessary for quick movements.

“If you ever sit in and take a real dance class, it’s not just an art form, it’s a legit workout,” Mellone says.

If you’re looking for new additions to your workout, the girls have some suggestions. For cardio and toning combined, try jumping jacks or burpees. To strengthen your core muscles, try planks or lifting your head and feet while lying on your stomach.

Mellone and Joseph agree that dancing keeps everyone active, but aside from being physically active, Whiplash’s involvement around campus is a huge priority for the group.

“If we’re not dancing, we’re running around campus doing something,” Mellone says, “Like we say at tryouts, we make the team what it is.”

Photo courtesy of Whiplash

Have you ever woken up early on a Saturday morning in a college town? It’s one of those rare moments when the entire campus is completely at rest. There are no students sunbathing in Pollock quad, the dining halls are closed and classes are non-existent.

But if you keep searching, you’ll be sure to find a crazy group of people chasing each other around campus. Sporting numbers on their stomachs and brightly colored shoes, runners from all over the State College area participate in races that are held right here at University Park.

The Coaches vs. Cancer 5K, held Saturday, March 17, had a turnout of around 200 runners, eager to run for a good cause. Most races are held as fundraisers, and this particular one benefitted the American Cancer Society.

While most races start ridiculously early, Coaches vs. Cancer realized that no college student wants to wake up before 10 a.m. on the weekend. Accordingly, the race started at 11 a.m. and the course went through the entire campus, starting and finishing at the IM Building.

If you missed out on the race, have no fear. Springtime is prime racing season and many other races are coming this way. On Saturday, March 31, Relay for Life is hosting a 5K that will also raise money for the American Cancer Society. The race begins at Medlar Field at Lubrano Park at 11 a.m.

You don’t have to be an intense runner to participate. Grab a group of friends, think of some funny team names (Victorious Secret, Wii Fit, Notorious C.U.R.E.) and form a team. Make fun T-shirts and jog through campus while raising money for a good cause.

Other 5K races coming up are Race Against Racism on March 25, April Fool’s on April 1 and the Special Olympics Beaver Stadium Run on April 22.

So lace up those running shoes and raise some money for a good cause! You’ll feel great knowing that you did something good for yourself and the community.

Photo by Ian Lopera

‘Tis the season of happy tweets and sunny muploads. A lovely warm front has followed spring breakers back into the valley, and everyone’s outside and flaunting the fun via social media.

Even with the new-and-improved CATA buses, walking to class is clearly the choice over any sort of vehicle transportation. From sunbathing to evening jogs, Penn Staters just can’t get enough of this weather. So, I thought, why not ask the Valley staff what they’re up to?

To my surprise, I received an overwhelming amount of answers pertaining to people watching. Though they didn’t sign an anonymity agreement, I’ll protect their identities. To be fair, the people-watching responses were usually coupled with an attempt at studying and a refreshing beverage like iced coffee, a smoothie or a drink from Café 210. I guess we all do it.

Don’t be creeped out, though. Maybe our staff will spot you doing something deserving of a feature on this site. After all, your trendiest outfits come out in the spring, don’t they? Or maybe you take an unusual pet (like a pig) for walks?

Thankfully, many Valley members do partake in activities a little more invigorating than lounging around and scoping the scene from behind oversized sunglasses.

“I enjoy practicing outside with my African dance team, Nommo. It’s liberating to dance to the beat of the drums in such a sunny and open space.” – Manouska Jeantus, staff writer

“Playing pick-up volleyball in Pollock quad!” – Leah Polakoff, staff writer

“I’m not super outdoorsy, but the only thing I do for now is strolling downtown. If I have a ton of free time, I take different paths than the usual College Ave., checking out a few shops.” – Kasumi Hirokawa, staff writer

“I like exploring State College with long walks when it’s nice outside!” – Noelle Mateer, entertainment editor

Spend every possible second outside because spring semesters that are this beautiful this early don’t come around every year. Spread out a towel and study up on the lawn, then get moving. Use the volleyball, tennis and basketball courts. Throw around a Frisbee or football. Some of your best memories of college are sure to be made while taking advantage of the temperature, and you can get fit while making those memories, without the gym.

Photo by Rhiannon Hedrick

With spring break already gone and warm weather radiating through Penn State, getting that bronze complexion is on the brain. For those who were lucky enough to escape to Florida or Mexico over break, fresh tans are flaunted around campus.

However, if you didn’t have the luxury of a beach getaway and want to have a nice tan for the beginning of the season, we’ve got some advice for becoming a bronzed beauty!

The healthiest way to get a perfect tan is to go to a downtown CVS (116 W. College Ave. or 138 E. Beaver Ave.) and buy self-apply tanning lotion. Self-tanners are the best alternative to natural tanning because you control the amount of color desired. Also, the lotion can be evenly spread so you won’t look cakey or orange. We recommend self-tanners by Aveeno, Jergens and Neutrogena.

If you prefer to use a bed at a tanning salon, some of the popular places downtown are The Bronze Tanning Co. (319 E. Beaver Ave.), Hollywood Tans (111 W. Beaver Ave.) and California Tanning Express (328 E. Calder Way). But while lying under ultraviolet rays might be easy and fast, there are negative health effects that come with this method. Cumulative damage caused by UV radiation can lead to premature skin aging (wrinkles and brown spots) as well as skin cancer. Check out spray tan options that are offered instead.

Now that the sun is shining brightly over the happiest of valleys and the weather is warm, it might be a nice idea to lie outside at the campus pool and get real color, with proper sunscreen protection of course. It’s a real treat to be able to listen to your iPod, study, take a nap and gossip with friends outside instead of in your stuffy dorm room or apartment.

A nice trick to give the illusion of a strong, glowing tan is to paint your finger and toe nails a light color, such as pink, or get a French manicure. The light paint contrasts with dark skin, making your skin shade pop. Also, complement your tan with shimmery eyeshadow, and wear bronzer to make your face glow!

Photo by Lindsay Lipovich