Tag Archives: Student

A Workout Fit for a Dorm Room

11 Jan

I’m usually disciplined when it comes to early morning workouts; there’s rarely a time when I skip because I’m being lazy. Other than listening to my body or taking a rest day, morning workouts are a routine-thing. There’s only one circumstance when I make all the excuses in the world not to go to the gym..rain.

The sound of rain hitting the pavement, the sloshing-around from cars’ tires, and the mere thought of walking in it gives me the chills. Over dramatic? Probably. Hey, that’s me. But instead of foregoing my workout all together, I turned my frown upside-down and decided to do my planned workout right in my room!

I live on campus at Oakland, in one of the apartments, so I have my own room and a pretty legit space.

Small space gym

While pinning last night, I came across a workout from You+Me=Fit that combined my two fave things, strength and cardio! I adapted it to fit the space I was working with and here’s what it looked like:

PicMonkey CollageIf you live in an actual dorm room, switch the stair running for sprints down the hallway (you’re prob. the only crazy up!) or high knees if your building doesn’t have stairs. Good thing my roommate wasn’t home, I think I live in the squeakiest apartment known-to-man.

CI did a presentation yesterday for an Honors Society group about the Benefits of Exercising and Eating Healthy on Campus; if you’re interested, check it out!

Have a great weekend!

Healthy Eating on Campus

26 Sep

On a college campus, you’re constantly faced with dining hall buffets, grab n’ go options, convenience store pick-me-ups, and not-so-healthy late night snacks. Believe it or not, you CAN avoid the infamous freshman-15 even with these options! It’s all about moderation, planning, and weighing the options.

Scenario 1: Cafe

Delicious looking pastries, mouth-watering donuts, and decadent cookies are staring back at you first thing in the morning. This is a HUGE decision to make; you’re probably still in zombie-mode and what you eat for breakfast sets you up for the rest of the day. If you choose a sugar-laden pastry, you’re more likely to continue craving and eating sugary and fatty foods throughout the entire day. Notice in the above picture where things are placed? Marketers WANT you to see the unhealthy options first, so it’s constantly in your eyesight. Fruit and muffins (although not the healthiest because of their size) are towards the bottom because it’s the last place you’ll notice- veryverysneaky. If you’re truly craving a pastry or muffin, order one (moderation) and split it in half to share with a friend or save it for later in the day; also, order a piece of fruit on the side! Some nutrients are better than none at all.

Scenario 2: Dining halls

Most likely your dining hall is buffet style with lots of different options to choose from. Sandwich station, salad bar, cereals, and “featured meal of the day” are usually your main choices. The first thing you should do before entering a dining hall is look at the menu online! The dining hall staff is using technology to their advantage and posts the menu of the day right on the website.

Next to each option, they list a rough estimate of the calories (use it as a guide) the food contains (take note of the portion sizes!) and even gives you the option to plan out your meal.

Also provided is a legend that signifies which items are:

  • balanced-foods that has balanced nutrients and portion sizes.
  • sustainable- food that contains a sustainable ingredient, such as local produce or seafood.
  • vegan- no solid meat, dairy, eggs, or honey.
  • vegetarian- no solid meat but may contain eggs or dairy.
  • today’s special

Scenario 3: Convenience stores

Open all night long, convenience stores offer everything from hot dogs to microwaveable meals, slushies to ice cream, and everything in between. If have you a class that runs through your usual lunch or dinner time, this is probably your best bet for a complete meal. Here are some tips for picking the best items:

  • pre-made deli sandwiches; ham, turkey, or veggie with lettuce, tomato, and onion (maybe) on whole grain or white bread (whole grain>white).
  • microwaveable soups; higher in sodium so watch what you pair it with!
  • packaged trail mix and nuts-portion out a handful then store the rest away. *If it’s in your eyesight, you’ll likely continue to eat because it’s available and not because you’re hungry!
  • fruit, string cheese/yogurt, and crackers/pretzels.

These are just examples! There are plenty more options and pairings, it just depends on what your convenience store keeps in stock. Some grab n’ go stores are fancy-nancy’s and offer refrigerated salads and meals, while others only store the basics. Either way, ‘”there’s nothing that’s good for me” -said no one ever’ applies here; it’s up to you to weigh your options and choose what you like but also what’s healthiest for your lifestyle.

Bon Appétit!

Day 36

10 Jul

Today is the day..

My last final hoo-rah of my internship-the special project.

It’s been a long time coming, and I can’t believe it’s all over! I presented on Exercise and Stress: How exercise can help alleviate stress in the workplace. I’ve linked the presentation to this post; if you view it, I ask that if for some oddreason you present on the same topic and use this material, you link back to my original presentation!

Why?

At the time I was beginning the internship, I had just graduated from college, I was still unsure about graduate school, I started a new experience with people I didn’t know one day after graduation; I couldn’t “work”, I was adjusting to a new schedule, and worst of all- friends were beginning to leave. Stressed? You bet. But I’m not the only person going through stressful times and it won’t be the last time either. The employees at my internship are stressed in a different way, daily, and use exercise as a means of de-stressing.

Everyone is stressed. But it’s those who take their stress and learn how to de-stress that come out on top. If it’s through group fitness classes, personal training sessions, rec. leagues, shooting pool, swimming laps, playing cards-whatever the activity may be, it’s an hour where they don’t have to think.

I don’t know, yet,  if I’ve learned how to deal with my stress, but I’m working on it!

Teaching Body Sculpt & Balance tonight-review tomorrow!

The End Finally Is Here!

27 Apr

4 years, 121 credit hours, an infinity number of lattes, and countless stressful/overwhelming/amazing/ best-time-of-my-life years later and…

I’M FINISHED!!!

With the exception of finals, my undergraduate career at NC State was complete yesterday (Thursday) at 2:45pm. It didn’t really hit me that I was sitting in my last class of undergrad until later that night when I met up with some friends, talking about what’s next. It also occurred to me that, being from Pittsburgh, there’s a 99% chance I’ll never see some of these people again; not that I’m a debby-downer, but things are a-changin’! Crazy to look back and see how fast it really does go! On a sentimental note: my mom’s background of her phone is still a picture of me she took freshman year before they left me all alone.

 Freshman year, Parents Weekend! Chase and I with Mr. & Mrs. Wolf!

 Sophomore year, Gardner Webb Football game!

 Sophomore year, the day I passed my ACE test!

 Junior year, 21st birthday & my parents came to celebrate! My first legal drink 😉

 The “infamous” backpacking hiking trip!

..oh the memories..

Back In Action!

19 Jan

Today was  a great day!

  • work meeting
  • energy-packed muesli to power me through a morning full of to-do’s
  • strength and conditioning class
  • home to relax and make dinner (recipe to come!)
  • back to work to teach Spring Break a Sweat and Absolutions!

Spring Break a Sweat is a circuit/interval-style class. The participants tonight were full of energy and ready to sweat! There’s nothing better than having an upbeat, high energy group of participants- it really makes the class fly by! Tonight’s class featured:

15 minutes of:

  • butt kickers & high knees
  • plyo step touches and plyo hamstring curls

35 minutes of :

  • 1 minute challenge: alternating lunges and squats, push-ups and mountain climbers
  • pyramid: biceps curls and triceps kickbacks (10 down to 1)
  • 30 second challenge: plie squats and jumping jacks (2X)
  • pyramid: chest press and triceps skullcrushers (10 down to 1)
  • glute extensions and fire hydrants

Everyone was a glistening mess afterwards! Success!!

FitBit*

Have your participants count the repetitions of each exercise for 2 reasons:

  1. as the instructor, you’re repeating safety cues and encouraging them so you may count one too many (or not enough!), and
  2. gauging the intensity level of the class is shown if you’re participants can/not talk