1. Ironless Paradise
SSDAC Newsletter
N O V E M B E R 2 0 1 5
P R E S E N T E D B Y S S D A C
PresentedBy:
TheStudentStaffDevelopment&AdvisoryCommittee
Are you going home for fall break, but don’t want to pay for a one week gym membership?
According to American College of Sports Medicine, body weight training has emerged as the latest
fitness trend. Body weight training does not just include push-ups and pull-ups but rather new
innovative workouts that are being constructed with minimal equipment. Simplicity and
minimalistic are two key words to constructing homemade workouts. The following workouts are
designed to let an individual choose what level of exercise they would like to perform. These
workouts will be performed with rounds of 3-5-7, with 3 being the least amount of rounds
performed and 7 being the most amounts of rounds performed. In between each exercise take a
thirty-second rest period. Following each round, take a sixty-second to ninety-second rest period.
Beginner Moderate Advanced
20 push-ups 20 body weight squats 15 plyometric push-ups
20 jump squats 15-second plank 20 split squat jumps
30 – 45 second plank 10 supermans 60-90 second plank
50 jumping jacks 20 walking lunges 15 burpees
20 mountain climbers 30 jumping jacks 1-minute wall sit
It is important before performing any workout session to thoroughly warm up to help prevent any
injuries. Warm ups should include dynamic stretches and movements. Once the workout is
completed, it is equally important to perform static stretches after the workout.
By Michael Czerniakowski, IBC/Group Fitness/Personal Training Rep

2. P A G E 2
Power Challenge Palooza in Review
Childhood Board Game No More
Here are special congratulations to the Aquatics Department for their recent successful event, “Battleship.” The widely
successful event brought out twelve teams of Temple students to participate in a tournament style, action packed, real life,
version of the classic childhood board game, “Battleship.” For three hours on Tuesday, October 20th
in Pearson Pool 31,
twelve teams of three and four people battled to “sink” the other teams ships by filling the opposing vessel with buckets of
water. The double elimination tournament brought out intense competition and also Campus Rec pride! As a result of this
successful event, it will be held again in the Spring semester! Plan ahead, and grab your friends because on Tuesday, April 5th
from 7:00pm. – 10:00p.m. in Pearson Pool 31, ultimate canoe battle ensues!
S S D A C N E W S L E T T E R
By Erin Dwyer Aquatics Rep
By Tarah King, Main Office Rep
This year Campus Recreation's Main Office and Street Team student staff employee, Alyssa Swope, proposed an idea for a
fun and innovative event that would take place on the weekend of the Papal visit in Philadelphia. Her event, the Power
Challenge Palooza, consisted of a rotation of various mini games and activities that challenged students in terms of their
physical strength, agility, and basketball skills. The activities included around the world basketball and push-up, sit-up, and
plank competitions. Alyssa also worked with other Temple University groups and local business to secure prizes for event
participants and raffle winners. Prizes included two Owlchella tickets, Temple Gear, gift cards, and much more!
Alyssa conceptualized this idea based upon the thought that during the extended weekend students might
feel inclined to engage in unhealthy and unproductive activities. Because the Temple University campus
was closed on Friday during the Papal visit, Alyssa felt that her event could greatly benefit the Temple
community. She believed that it would provide an outlet for students to channel their energy into
something healthy and fun, as opposed to unhealthier alternatives. In addition to the games and prizes,
there was also a DJ and a photo booth. Great job, Alyssa!

3. Atwell Family Banana Bread Recipe
P A G E 3P R E S E N T E D B Y S S D A C
As we approach the holiday season, it is always good to have a handful of recipes in your back pocket that you can quickly
whip up and bring to gatherings with friends and family. This is a tasty recipe that has been in my family, and I hope that
you will enjoy it as much as we do!
3-4 over ripe bananas
½ cup or 1 stick of butter (sweet cream preferred)
1 cup sugar
2 eggs (beaten)
1 ½ cups of flour
1 tsp baking soda
½ tsp salt
½ tsp vanilla
For additionals that people love you can add cinnamon (about 3 tbls) or chocolate chips (about 1 ½ cups)
Set oven to 425 F. Peel bananas and add them to a large mixing bowl. Add eggs and sugar. Stir or whisk thor-
oughly. Then slowly add in the flour at small amounts. Follow by adding butter, that is softened. Finally add
baking soda, salt, and vanilla. This is when you would add in chocolate chips or cinnamon. Bake for about 35
minutes.
By Lauren Atwell, IBC/TUF Rep
Western Kentucky Hilltopper Teams Up with Owls
By Arthur Howell, Sport Club Rep
For new Sport Club Coordinator Amanda Howard, being involved with athletics is nothing new.
Growing up in Kentucky, she played basketball and volleyball while attending Greenwood High School, a
small institution which is ranked one of the top schools in Warren County School System. Howard also
participated in the leadership organization, Future Farmers of America (FFA) which helped her develop her
public relations and communication skills.
After high school, Howard made the decision to attend Western Kentucky University and earned her
Bachelor’s Degree in Recreation Administration with a minor in Facilities Management. She would then
further her academic career by attending Millersville University and completing her Masters of Education in
Sports Management.
Howard chose to work at Temple because she "wanted to branch out and
do something new." In her role as Sport Club Coordinator, she is responsible for
the oversight and implementation of a comprehensive club sport program.
Howard’s position delivers programming that promotes student engagement and
supports the mission of the Campus Recreation Department. One of her goals this
semester is to try and meet as many members of the sport club teams as
possible. Welcome Amanda!

4. P A G E 4
Tips for the Fall Semester
S S D A C N E W S L E T T E R
By Brea Young, 3rd Floor Courts and 2nd Floor Fitness Mezzanine Rep
Tips for the Fall Semester:
We all can agree that with the cold weather, the changes in the amount of hours of daylight and the increased
coursework load that we might all be in some sort of a “slump” BUT have no fear! Here are a few tips and
reminders to get you through the rest of this semester with productivity and success!
 DAYLIGHT SAVINGS TIME! November 1st
2015 we will be moving our clocks one hour back! Which
means you will have an extra hour of MUCH needed sleep that day! So take advantage of it!
 IT’S COLD OUTSIDE! With the weather beginning to feel a lot chillier, we may have less motivation to
get out of bed and go to class but we have a solution for that! Here’s a quick and easy recipe for Hot
Chocolate that will keep you warm and get you excited about waking up and getting your day started. Just
put it in our travel mug and be on your way!
Ingredients
1 1/2 cups heavy cream
1 1/2 cups milk
1/4 cup sugar
1/8 teaspoon salt
6 ounces bittersweet chocolate, chopped
3 drops peppermint oil
Sweetened whipped cream, for garnish
Chocolate shavings, for garnish
Directions
In a saucepan, combine the cream, milk, sugar, and salt and heat over medium-low heat. When the cream
mixture just begins to steam, add the chopped chocolate, and stir, until melted. Stir in the peppermint
oil. Divide the hot chocolate among mugs and top with whipped cream and chocolate shavings.
*If you don’t have peppermint oil, you can always substitute peppermint candy canes! *
 LATE NIGHTS AT THE TECH PREVENTION! We all dread spending our nights at the TECH Center
when all we really want to do is curl up in our cozy beds and watch Scandal so here are some tips to get all
the work done before the sun sets!
- Make a list of all the assignments due for the week!
- When you have large breaks in between classes, try to go to the library or TECH
Center and get at least one shorter assignment due.
- If your classes start late in the day, try to get work done early in the morning!
Happy Fall!
Sources:
http://www.timeanddate.com/time/change/usa/new-york?year=2015
http://www.foodnetwork.com/recipes/peppermint-hot-chocolate-recipe.html?oc=linkback

5. Stay Healthy this Holiday Season
P A G E 5P R E S E N T E D B Y S S D A C
Taryn Ficken, Intramurals Rep
With Thanksgiving rapidly approaching , I think we are all stressing about the mounds of homemade cooking we are going
to consume over break and the potential pounds we are going to gain. Being a college student, I know there are days when I
simply don’t have time to get to the gym and it is even more difficult when I’m home with my family. Here are some tips
on how to stay healthy and fit without cutting out your mom’s delicious stuffing!
1. Get outside and get moving! Offer to take the dog for a walk or throw the football around with your family before the
food gets brought out. Every little bit of movement and exercise can help to keep that metabolism going!
2. It only takes a short amount of time to exercise! Many different kinds of work-outs can take place in under a half
hour. Take a little bit of time to find a circuit training routine or some body weight exercises you really like and try to
fit it in 4-5 times a week.
3. Offer a helping hand around the house! Pushing that vacuum or doing the dishes can burn more calories than you
think. It’ll make mom happy and it’ll help to keep you moving!
4. Eat breakfast! Yes, we all want to eat as much turkey, gravy, and mashed potatoes as we possibly can, but this does
not mean we should skip breakfast! Breakfast is the start to your metabolism; getting it going in the morning can actu-
ally help increase your appetite later in the day.
5. Stay hydrated! Drinking a lot of water throughout the day will help to keep you healthy and can also help with the
digestion of all that turkey!
6. Easy on the apps! Don’t go so heavy on the pre-meal finger foods your grandma forces on you because she’s afraid
you’ll starve if you don’t have some cheese and crackers. As you get closer to dinner, save your calories for the real
meal.
7. Go for the small plate! Odds are that you will finish whatever is on your plate on Thanksgiving no matter how hungry
or full you are. Switching to a smaller plate can help reduce the chances of you overeating because “it would be a
shame for it to go to waste”.
8. Take your time! While eating, make sure you’re chewing your food and not just inhaling it; it’s not going anywhere
and you have all night to enjoy it! So chew slowly and savor the home-cooked meal. The time you spend when slowing
down your eating may be enough for you to realize you really don’t need that 5th
dinner roll.
9. Dangerfoods! Many foods served at thanksgiving have a fruit or vegetable in their name; this does NOT mean they are
healthy! Be careful that you don’t mistake green bean casserole or cranberry sauce for your token fruit or vegetable of
the meal.
10. Have dessert! Just because you are trying to make some healthier decisions doesn’t mean you have to skip your aunt’s
family-famous apple pie. Pick the dessert you can’t live without having and stick with one serving of it.
Adapted from Greatist.com

6. Semester at Sea with Dominique Norris
By Erica Rudy, Assessment and Training Office Rep
A few months ago, I had the opportunity to discuss my experiences with healthy living abroad
from the spring 2016 SSDAC rep, Dominique Norris. This time, we have switched places and I got the
opportunity to return the favor by asking Dominique about her experiences abroad thus far. Dominique is
currently on Semester at Sea, a study abroad program that travels around the Eastern Atlantic, stopping
in countries such as Italy, Croatia, and Morocco, before returning to the Eastern Hemisphere in Brazil,
finally ending in California. Dominique, a Kinesiology Pre-Physical Therapy senior, was excited to share
her experiences so far with me.
While at sea, Dominique states they have 3 meal times each day, all of which are “pretty brief.”
Breakfast is from 7-8:30; lunch is from 11:30-1:30; and dinner is from 5:30-7:30. Eating out of these
meal times is difficult at sea, because these are the only times to get a meal from the dining hall.
Dominique notes that snacks are expensive on the ship, but she’s fortunate that she brought snacks with
her to sea. However, at port (meaning the ship is docked and students are able to travel the country in
which they are docked), she says it’s pretty easy to find simple snacks like chips and candy, but any pro-
tein or granola bars aren’t easily found. Also in port, if students are participating in a field program,
where students travel as a group through Semester at Sea and explore the cities together and do different
activities, meals are often included in the field program price.
With exercise, Dominique notes a few different ways to exercise as a student in Semester at Sea.
Student Life has “done a lot to help make exercising on the ship more accessible, but it is a challenge,”
Dominique says. “There is a small gym but only 5 or 6 pieces of cardio equipment and a handful of low
hand weights.” However, if not interested in traditional cardio or a gym setting, group fitness sessions are
held every day at sea, which include yoga, water aerobics (yes, there is a pool on the ship!), circuit
training, meditation, and belly dance. Also, there is a walking group that does laps of fast walking around
the ship a few times per day. She states that some students still find their own ways to work out by
walking stairs and at-home workouts. In port, most exercise is found by exploring the cities, walking and
taking steps (unfortunately there are few elevators and escalators, especially at historical sites).
I can only agree with Dominique, as it can be difficult if you don’t really know what you’re
getting yourself into when you leave the US. However, it is totally worth it, both personally and
professionally, to experience different cultures like those Dominique has the pleasure to experience.
Regarding advice for possible future study abroad students, Dominique says: “Take time to notice the
little things that make each day special because they are what you will miss. Many of my favorite
memories are times when I just stared out over the ocean. A prior voyage's dean put it eloquently: ‘You
can fly or drive to the cities and countries, but unless you have your ship, the one place you can't be is in
the middle of the ocean.’ This was mentioned by an alumnus early in my voyage and it has stuck with
me. My adventures in each country have been amazing, but I think what I will miss most is just staring
out over the ocean and seeing nothing but water and sky. This is something small that I could have easily
overlooked or taken for granted and in 2 months when I am home, I would have been disappointed that I
didn't appreciate it while I could.”