Challenges of Dieting in College

Recently, I have tried a program called Whole30.  The point of this diet is to completely cleanse your body of the bad foods that you have been eating, to then get back to your roots by just eating meat, fish, chicken, vegetables, fruits, and nuts.  There can be no complex carbs or sugars.  This means that almost everything has to be fresh and almost to the point of organic.  The point of this post is to agree with the rest of the college students out there by saying that THIS IS HARD TO DO! Eating healthy costs a lot of money for college students(which is complete madness to me), but also its hard to eat at the dinning center, and other places on campus while trying to do this diet.  I wanted to try Whole 30 for only seven days just to experiment with it.  As I said above, it has been extremely difficult and expensive. However, the upside has been great! I have felt a lot better lately, had a lot more energy, and just feel like a different person because my eating habits have changed.  There have been a lot of posts lately, but my key point that I always want to get through is that changing your habits through eating or workout can change your life for the better.

Get fit with adventure connection

     

Are you bored of sitting in the dorm rooms, and reading textbooks? Well now is your time to get out and get physically active while exploring Illinois! Illinois State Universities Adventure connection is a great place to meet people, and strengthen your physical abilities. Adventure connection takes students out on day, or weekend trips to many great places such as Evergreen Lake, Turkey run state park, and even Matthiessen State park. At any of these locations you can expect to stand up paddle, kayak, rock climb, hike, or even explore the worlds largest known cave system. All of these activities are catered towards Illinois State University students, and it a great way to get active! Check out the Adventure Connection trips HERE!

Long Distance vs. Short Distance

Running is something that people get really scared of when they talk about working out, but it does have a lot of health benefits.  It relieves a good amount of stress, and can be a great cardio workout.  When people talk about running, they usually think about losing weight, which is something that is on college students minds a ton.  College students want to be able to lose body fat fast, otherwise they can get completely discouraged. However, there are two different kinds of ways to run, long distance and short distance.  Here is a link on a longer list of advantages and disadvantages of both. Shorter distance seems to be the best type of run for students who are looking to lose body fat.  It is really hard work, and isn't as relaxing as long distance, but you will see results.  Shorter distance is done really well by using places such as the rec or an outside track near by.  Tracking your time is also extremely helpful to keep on creating goals for yourself. Looking to lose some extra weight before the holidays, go and start a short distance running workout!

Rock climbing as a workout?

How many of you think of working out, and you think about running laps around the rec? Well the Illinois State University rec center offers a 47 foot climbing wall, as well as a bouldering cave to test your climbing skills. Rock climbing is an excellent full body strength workout, that also pushes your heart rate for a challenging cardio workout. Rock climbing is a great way to challenge yourself, get in shape, and most importantly HAVE FUN! More information about Illinois State Universities climbing wall can be found here. Also check out this article that brings you 11 awesome benefits of rock climbing!

How to use the Rec to your Advantage?

There are so many students that I hear complain about how they do not like going to rec because they don't lift at all.  That is a really bad excuse because there are so many fun and exciting classes, activities, and rooms that people can use besides just lifting weights.  So, yes there are the weights that are at the rec, but also there are a ton of machines that are there that can be used for just about any kind of workout someone is doing.  There is the track upstairs to use for any kind of speed/endurance cardio workout.  Also, upstairs is the new HIIT section that allows students to have a really intense workout that only has to last for a short amount of time. There is a swimming pool that can be used.  For people who are looking for something challenging, but fun is the rock climbing wall.  There are tons of classes that are offered for students, and even intramural that can be signed up for too.  Come check out their website and find out more!

Time to HIIT the rec center

Are you trying to keep your heart rate up and burn fat in less time? Well head on over to the Rec center, and start your High Intensity Interval Training (HIIT) workout! HIIT involves switching between intense exercise and low intensity workouts. One example of HIIT is sprinting 100% for 30 seconds, then walking for 60 seconds. This type of training can be a great way to burn more fat in much less time then other workouts. Illinois State University's Rec center just opened up a "HIIT ZONE". There are specialty classes you can sign up for to take full advantage of what the rec center has to offer for high intensity workouts.  

How to Prepare Yourself?

It is hard to get motivated to be active every day.  Everyone has so many excuses, especially in college.  Students always give the response of "I'm to busy, I have to much homework, and to much to do".  Another response that students give is that they always say that they just don't have the materials to go running, work out, or just be active.  There are so many places that can help students in this department.  Starting off for just sports clothes in general or overall materials, Dick's Sporting Goods(address click here) is a great place to start off.  They have anything that you can think of, and have many people there to assist those in need.  However, if students are looking for more of just stuff towards running and biking, Vitesse Cycle Shop in Normal(address click here), is a local sport that specializes in biking and running products.  Then, students looking to use supplements/vitamins for the gym, GNC(address click here) can help students with that, and usually offers deals for consumers.

Making excuses to not workout?

Is your schedule so packed this semester with class work, and student organizations that you have no time to workout? If you answered yes to this question, then ask yourself how much time do you spend browsing Netflix a day? It seems like suddenly when you manage your time, you have an open schedule to workout without an excuse to why you can not. The second most common excuse I hear from college students is that they are always too tired from all their other obligations to go and workout. The thing that those students don't realize, is that working out actually gives you more energy then you would get from watching TV or sitting around. Working out gives your body energy by getting the blood flowing, and producing endorphin's to make you feel your best. So if you want your body to feel it's best, then plan ahead of time when you can go and workout at the rec center. The most busy times at the rec center are typically are mid-mornings (between 8 and 11 a.m.) and early evenings (4 to 7 p.m.). If you can avoid going at these times, then you can get your workout done in an even shorter amount of time to fit into your busy college schedule. Now put those excuses aside redbirds, and go start up your workout! 

College Is Your Time

College is our time.  This is the time to branch out, and find out who, as an individual, you really are.  There are no more parents forming schedules, what students can/cant do, and also their health.  College is time for students to take their health in their own hands.  There are so many students that tend to fall into the trap of eating unhealthy just because that is the way that they were raised.  This is the time that students can shape what their eating habits will look like for the rest of their lives.  Coming up with a plan to eat healthy is an active way to changing bad habits (click here for a website to help). Also, this is the same for getting in shape.  College offers so many different types of ways to get active, and go out and do something.  Illinois State University offers many types of ways to get active through their campus recreation website( click here for the website).  This is our time as students to shape a healthy life for ourselves.  Get out and do something active, and create a healthy eating plan.

 

Bored of lifting weights, or running around the track..?

Have you been going to the rec center too frequently? Are you bored of doing repetitive exercises alone? It's time to add variety to your workout! It's not too late to join one of over 30 sports clubs here on campus! Illinois State University offers a wide range of sports clubs such as Soccer, Wake boarding, Paintball, Quidditch, and many more. Sports clubs are run primarily by the students, and are welcoming to all skill levels. Clubs typically practice on or near campus twice or more per week, so you can add variety to your weekly workout. Sports clubs are a great way to meet new people, sharpen your skills and most importantly get active!

The Wonders of Sleep

Sleep is something that all college students are in need of.  Many students stay up late every night just to study!  College students barely get any sleep.  They are trying to cram for tests and doing homework, live the college experience, and extra RSO activities.  College students need an average amount of 6-7 hours of sleep.  Many students would be appalled at this number, but sleep is something that our bodies need.  Students think that being healthy would never have to do with sleep, but it really does.  Sleep allows our bodies to function.  Click here to learn more about sleep and college life.  Students think that staying up will give them more time to get all of their class work done.  The way to solve this is to understand the way people retain information( click here for this website that says more about retaining information).  Being healthy is understanding that resting is also important.  

 

Hold up... Until you warm up

Are you warming up with a couple stationary toe touches and a lap around the track? If so, then you may not know the full benefits of a proper warm up. Warming up before any exercise, stimulates all of your body by allowing fluids to flow through your muscles and joints. A proper warm up will help maximize your workout and reduce the likelihood of any future injuries. Dynamic stretching can be utilized in all sports, and is used to propel your muscles in a extended range of motion greater then achieved from traditional static stretching. According to Runners world, "Avoid static stretching i.e. holding stretches for a period of time. Although it may seem counter intuitive, the goal of a running warm up is to warm the muscle, increase circulation and prepare the muscles to be on point to fire. Static stretching targets the muscle to relax, and impairs their ability to store energy." When weight lifting, make sure you do a warm up set with very light weights. Adding in a proper warm up set will allow your body to get used to the movement and form of the exercise. Next time you are headed to the gym, make sure you take some extra time to properly warm up your muscles.

Lets Get Back to our Roots!

Over the past one-hundred years the way people eat has changed immensely.  Most foods today are processed in some way, and have everlasting effects to peoples eating habits and health.  College students are affected by this the most.  During, college its easy to eat unhealthy because it is cheap.  However, it does not mean that it shouldn't or couldn't be done.  The dinning centers have plenty of ways to create meals and snacks that feed the needs of healthy living college students.  Getting back to our roots is also important.  So many foods are processed, so there are unique ways to try new ways of breaking against the norm, and starting off their adult lives by doing it right(eating and working out).  Easy and fun ways to learn how to do this can be done by doing Whole 30, or trying out a Paleo Diet. Both of these lifestyle changes give a natural way of eating food.  It will revive everyone, and give more energy through out the day! Come check out both of these websites, and try something different.  Make college the time to break from the norm.

No protein? No gains. Post workout eating

Have you been hitting the gym, and not seeing any gains? This could be caused from the food you eat, or lack there of after a hard workout at the rec center. A rule of thumb that I have always heard, is that it all comes down to proteins and carbs. If you are trying to build muscle mass, eat at the minimum 30 grams of protein and 35 grams of carbs at least 15 minuets after your workout is finished. These forms of protein and carbs can come from any foods, or drinks you may like. Weather it's a protein shake, Chicken or Eggs, make sure you are giving your body the fuel it needs to fully utilize the workout. Head straight over to either dining center after your workout, so you can load up on carbs and protein.

Eating Healthy late at Night? Is it possible?

     

It is so easy for college students to be out late every single night.  When that happens there is always something that occurs.  It is something so devious, so menacing, and so hurtful, HUNGER.  College students always find themselves eating late at night because they are hungry.  That is one of the biggest problems for trying to lose weight or just stay healthy in general.  Eating late at night, especially junk food, lets the food sit in a person's body all night, while a person is the least active, and stores itself as fat immediately.  How can a person stop this from happening? The easy answer is to say do not eat anything past a certain time.  However, that is easier said then done, but there are ways to lose fat, while still eating a late night snack, that all college students are craving.  First, STOP EATING FAST FOOD at night.  That is the worst possible choice.  Second, try limiting the amount of alcohol intake because alcohol allows for weight gain too.  Lastly, look for different options to eat.  Pinterest has great options for ways to make healthy snacks.  Also, if you click here there is a list of what kind of foods are good to snack on.  Late night snacks can be crucial, but they do not have to be detrimental to gaining weight or to your health! 

A helping hand to kick start a healthy life!

Have you ever walked into the rec center and been intimidated by buff men bench pressing a small family?  Do you have little idea how to lift properly when you finally get on a machine? Well Illinois State University offers a very inexpensive personal training program that many students are not aware of. These personal trainers help students reach their fitness goals, and design specific workout programs for all skill levels! You could even bring a partner and train together to help shake off the gym anxiety. If you are interested in working with one of these trainers, you can simply checkout the personal training program here!  

How to Eat Healthy on ISU"s Campus?

The talk/scare of the Freshman fifteen is upon the campus at large.  Every year students are worried about gaining weight, or just not eating healthy at all because they have to buy a meal plan.  There has to be some way to disrupt this idea.  Click here for an article that talks about college students' habits for eating, and how to interact with them. The article talks about how there are ways to disrupt the belief that students can't eat healthy in the dinning cafeterias, however I think that there are a few discussion points that ISU students could do differently.  For example, the article talks about how students should just eat whenever they want if they are hungry, even at night, as long as they are doing it in a "healthy way".  I think that there are better ways to state that, and go about eating healthy.  On this website, there is the Illinois State University's nutrition home page.  On this home page, students can find ways to eat healthy with the dinning center, and still enjoy a good tasting meal.  They also have options for gluten free, dairy free, and/or any other allergy.  Students can also schedule an appointment with a dietitian that can keep them away from their "Freshman 15", or any other unwanted health issue.  Take a look at what ISU has to offer for healthy eating! 

Do you have 30 minutes to spare?

Is your body getting the proper exercise it needs? Exercising at least 30 minutes a day can help control weight, combats health conditions, Improve mood, and even boost energy! More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities. Luckily for you, Illinois State University has a state of the art recreation center that is open 7 days a week. If the word exercise seems foreign to you, then check out the campus recreations couch to 5-K program here.

Embrace the SEVEN at Illinois State University

An email was sent out to all Illinois State University students from the Health and Wellness department.  This email talked about a new/fun way to live a healthy lifestyle.  It challenges students to participate in a program called the "SEVEN".  SEVEN includes ways to be healthy.  There are 7 dimensions of being healthy according to the Health and Wellness department at ISU.  The dimensions are emotional, environmental, intellectual, physical, social, spiritual, and vocational.  This program is set out to make students live a happy and healthy lifestyle.  The SEVEN program allows students track what they are doing and get points for certain activities.  With the points they accumulate students can relieve prizes.  This program is an awesome way to get students involved in all ways of healthy living.  Students should participate and enjoy the free prizes they could receive.   Click here to read more about the program and its rules/stipulations.

Are you missing out on nature's refreshment?

Are you drinking enough water to fuel your active lifestyle? Well I have some facts about proper hydration, and a tip for all you active redbirds to properly stay hydrated. The average active adult should be drinking 2/3 ounce of water per pound of body weight, that's 13 to 14 glasses (8 oz.) a day for someone that weighs 160 pounds. Active lifestyles call for at least 32 more ounces of water then the non athletic lifestyles. Luckily, Illinois State University installed water bottle filling stations that are located in the lobbies of West Campus, and on each of the five house breezeways in Watterson. With the addition of these water bottle filling stations, it should be a breeze to keep your water bottle full, and your body properly hydrated!