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A New Workout Plan 1.21.10

Everyone has the same New Years resolution—to start eating healthier and getting more exercise. It’s not a bad goal to have, but more often than not, people do not hold up their end of the bargain. They are motivated during the month of January and maybe February, but by the time March rolls around the resolution crowd is no where to be found.

I have discovered a great exercise plan that keeps me motivated and entertained. My biggest problem with exercise is that it is boring and I get tired of doing the same thing everyday. With this cardio training plan I am constantly changing my speed and shaking things up. I found the program in Self Magazine and I changed it to suit my needs; I increase the difficulty level when I feel I have surpassed my previous goals. Try to do cardio everyday or at least 3 times a week.

Cardio Plan

Choose a machine such as the bike or elliptical and place the difficulty level on random. Do this exercise for 20-25 minutes at whichever resistance feels challenging but comfortable. After 10-15 minutes reverse and go backwards; this will challenge your body and keep you from becoming too relaxed. As you reach your goals, increase the resistance and difficulty of the exercise. Following this cardio session, engage in interval training on the treadmill but do not exceed 30 minutes. This particular interval program is 18 minutes. As you reach your goals you can increase the time you are running or the speed at which you run.

Strength Training Plan

You cannot be entirely physically fit without strength training. It is important to weight loss as well as bone strength, stamina, and reducing the risk of injury. Weight training 3 days a week is sufficient. If you are not a fan of strength training, you can choose to take a class such as Yoga or Pilates to build your muscle mass. Don’t worry, women do not get bulky from weight training like men do, they just become longer and leaner.

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Don't Let Exam Time Stress You Out 12.3.09

How to Stay Healthy and Focused During the Final Days of the Semester

Exams for me can be really stressful. I always seem to come down with a cold or the flu and I cannot seem to find time to exercise or eat anything. However, I am determined to stay healthy this year during exams! We all know how difficult it is to study or do well on an exam if you are not feeling 110%, and I want you to be rewarded for all of your hard work this semester—so here are some tips on how to de-stress and keep focused.

1. Do NOT get sick.

If I get sick during exams, I can pretty much kiss my grades goodbye. I have a very tough time staying focused if I am feeling lousy. In order to combat all of the new viruses out there, including the elusive H1N1, make sure to wash your hands—a lot. I know everyone says it but do not take this piece of advice for granted. Being in the library with the rest of the student body is a guaranteed way to get sick if you do not protect yourself. Washing your hands is a great start, but you also need to boost your immune system. Emergen-C and Airborne are some of my favorites; you just dissolve the medicine into your water bottle. It’s easy and healthy, and it actually tastes good!

2. Stay active

Exercise boots your immune system and is also a stress-reliever. That is exactly what you need during exam time. However, personally I do not want to devote my usual amount of time to exercise because I need more time to study. This is a tough situation, especially if you have a lot of exams back-to-back. My advice is to take at least 30 min a day to exercise; whether you decide to lift weights, go for a run, take a walk, or just do yoga. Anything you can do for your body will be appreciated. You know you are going to take a break during studying, otherwise you’ll just go insane, so make one of your breaks an exercise break.

3. Take a vitamin

I take a multi-vitamin everyday to make sure I’m getting the proper amount of nutrients. I do not always eat a balanced diet in my day to day life, and I know that I do not eat a balanced diet during exams. So for everyone who subsists off of candy or junk food while you are studying, please take a vitamin. You have no idea how much better you will feel if your body is getting nutrients. You will have so much more energy and you will be able to focus better if you are not constantly on a sugar high roller-coaster.

4. Drink lots of water

Always pack a bottle of water when you go to the library. Your body needs 64 oz of water a day, and it is very important to your bodily functions. Your brain is mostly made up of water and you would not want any diminished brain power while trying to study. I try and be environmentally responsible and have a re-usable water bottle, however, the most important thing is that you drink the water—then you can decide where you will get it from. Also, if you do not have a water bottle, you can always bring a plastic cup and fill it from the water fountain.

5. Do NOT go hungry

If I am hungry I cannot concentrate, and no one around me can concentrate either. When your stomach starts loudly telling you and everyone around you that it is time to eat, no one will be able to study. Also, without food your body does not have any energy source and you will need plenty of energy to log all of your hours in the library. Before you leave home try and pack a few snacks such as a sandwich, an apple, and/or a granola bar. Then you will not have to spend any money or leave your coveted spot in the library. If you are full and satisfied you will be able to study longer and harder—and your stomach will not make obnoxious noises.

6. Get plenty of sleep

This piece of advice is particularly helpful the night before a big exam. Many people make the mistake of pulling an all-nighter and then become delirious with exhaustion right before going to take their exam. Please do not make this mistake. If you are planning on studying all night, make sure you get a few hours of sleep. Although, the average healthy amount of time to sleep is 5-8 hours a night, so if you are able to devote more time to getting rest try and do so. Sleep is so important to brain function you wouldn’t want to sabotage all of your hard work by not getting enough rest.

--Elizabeth Graper

Welcome 11.17.09

As a college student, it can be difficult to maintain a healthy diet and daily exercise. However, eating nutritiously and keeping in shape is extremely important to your physical and mental health. Through Q&A I will be able to discuss new cardio and strength training exercise plans, healthy and fun things to eat, as well as how to save money at the grocery store. Also, feel free to ask any questions you may have and I will do my best to answer honestly. Looking forward to hearing from you!

--Elizabeth Graper