healthy

Your Guide To Staying Healthy at URI

July 31, 2015 in Alive Campus, Campus Life, Health

URI Mackal Field House Indoor Track

URI Mackal Field House Indoor Track

We all know how difficult it can be to remain healthy and fit while away at school and students at the University of Rhode Island are no exception to that. Dining halls, late night munchies, and fast food spots surrounding us wherever we go. Although eating has a tremendous impact on how healthy you are, staying active is just as important. Here are some tips on how to avoid the freshmen fifteen, lose the sophomore sixteen, dodge the junior jillion, and shave off the senior seventeen. 

TIP #1: MAKE THE TIME TO WORK OUT
I can’t tell you how many people I know that have used the excuse, “I don’t have the time!” Truth is, we’re all students with social lives and with grades to keep up; none of us have the spare time either. You have to make the time to work out in order to be a healthier you. Even if that means setting your alarm clock an hour early before class or saying no to happy-hour once a week!

Avoid the late night munchies

Avoid the late night munchies

TIP #2:DON’T EAT WHEN YOU GET HOME FROM A NIGHT OUT
I know we all enjoy eating a Chicken Parmesan calzone at 3AM from I-Zone, but it’s not doing you any good. Those extra calories are proving to be deadly and will help you gain weight immediately. Instead of ordering food, maybe set a side a snack for when you get home. Believe it or not, a peanut butter and banana sandwich tastes great after a long night out down-the-line.

TIP #3: FIND A WORK OUT PARTNER 
It’s never easy getting yourself to the gym, but when you have another person depending on you, things change. Having a workout buddy can mean the difference between getting a work out in or taking a nap. It’s important to surround yourself with people who have similar goals as you because believe it or not you’ll end up inspiring each other and now you won’t have an excuse because URI has a brand new state of the art fitness center right across from Hope Dining Hall. 

Remain active

Remain active

TIP #4: TRY NEW THINGS 
Switching up your routine is key in order to see results, but also to keep you interested in your workout. Try out new workout regimes to spice up your daily routines. If you’re not much of a runner, pick a beautiful day (Rhode Island has plenty to choose from) and around alongside the seawall or even through campus. If your a cardio fanatic, get yourself into a weight training class and learn about proper form and technique. The new Anna Fascitelli Fitness studio has a wide range of classes from dance to weight training and even kickboxing. This could really do your body some justice!

TIP #5: GET SOME SLEEP
Believe me, I know it’s difficult to get those 7-8 hours of sleep each night. If you’re not up studying for an exam then you’re probably out and about in Narragansett or maybe your a Netflix series binge watcher. Whatever the case may be, it’s important to sleep when you have the time to because this will help you regain your energy to work out better, focus on your classes, and be an overall happier individual.

TIP #6: HAVE A WELL BALANCED DIETBalanced Diet
Truth is, as college students we are all growing physically and mentally. In order for that growth to peek we must fuel our bodies to the best of our abilities. Yes, I encourage you to eat fruits and vegetables on a daily basis, but I also encourage you to consume protein and fats regularly. I don’t mean a large fries from Burger King when I say fat, but instead try some almonds, peanuts, or avocados. These are all great sources of good fat and are tasty, too. Mix things up and enjoy your fast metabolism while you still got it!

TIP #7: BE KIND TO YOURSELF AND OTHERS
So often college students get caught up in the pressures of school, society, and family. It’s okay to admit that you’re stressed out and to cut back on some of  the responsibilities on your plate. Being kind to yourself also means being honest with how you feel physically and mentally. Take a break once and a while…you deserve it! While you’re at it, don’t forget to be kind to those around you. This will make you happier and more at peace with yourself. Mental health is just as important as physical health, which is why it must be practiced regularly.

Consider these tips when trying to remain healthy and fit at any college or university. Luckily for the students at the University of Rhode Island being active outdoors comes easy because of the cool ocean breeze and wide open space in and around campus. Whatever town or city you are from, these tips can help you become more physically, emotionally, and even sexually healthier. 

The College Truth About Staying Healthy

October 28, 2014 in Campus Life

Now I know from personal experience that a lot of people thought that the freshman 15 was only a myth. I thought to myself I’ve had the same eating habits for my entire life, college couldn’t possibly change that. Well newsflash people, the myth is real. You need to go out of your way in order to stay your starting weight while going through the four years.

First of all lets talk about the dining halls. Everything is pretty much free (not really, but you can deal with paying that off later in life). When I first walked into the one near my dorm freshman year I was amazed that I could pick whatever I wanted simply by swiping my card. You can have a crazy meal that’s inclusive of cereal, coffee, chocolate milk, waffles and eggs to start off your morning. And I mean every morning. From there they switch over to lunch. Anything your heart desires between all the dining hall: sushi, chicken fingers, tacos, bread sticks, greasy pizza and jumbo wraps. Not only can you have these things, but you can have as much as you please (and did I say unlimited fries). I would say the thing that really got me was the available deserts. Oh, you just ate a pound of fried chicken and waffle fries, go have an ice cream cone! When you are too lazy to venture to one of these halls, you have limited choices in the dorms. My vending machine was my best friend, and ramen gets old fast.

So what do I suggest? Go out of your way to make a conscious effort to replace one greasy meal a day with a salad. Replace that waffle with an apple. They are so many choices for the juice selection. Ditch the chocolate milk, guys!

Try to stay active. If you are constantly lounging around in your dorm letting the food digest, you are looking at the fast track of having to buy new track pants…yeah. Nearly every college has a great gym available for the public, and if it does cost money, it is seriously worth it! Not to mention that working out is a great hangover cure. Oh, did I mention alcohol yet?

Drinking will seal the deal on your already debatable tight yoga pants. I never thought that beer bellies were a real thing, but my stomach will tell you otherwise. Look at it this way, the average calorie intake per day is about 1,700 calories. If a beer has about 200, and you have 6 on top of the breakfast lunch and dinner you devour everyday… that shit will catch up with you. Now I’m not saying you should beat yourself up over it, but don’t make it a habit because it is a hard one to break.

All in all, the habits you need to start in college are the same ones that you should continue throughout adulthood. That includes working out, making healthy choices, and accepting that that guy with the massive beer belly could be you. Put down the cookie and pick up the damn apple.

Hofstra’s Workout Plan

August 2, 2014 in Alive Campus, Campus Life, Health

Hofstra Fitness Center

Hofstra Fitness Center

How do I stay in tiptop shape while I attend college? Yoga class twice a week, 2 hours of cardio a week, walking to every class, 8 hours of sleep every night, scheduled meal times, pescetarian diet, no juice, no candy, no cake, no soda, and absolutely no snacking throughout the day. That is how I maintain my petite figure and manage to stay around 120 pounds.

Hofstra University forces their students to be health conscience individuals. List below are a few ways they promote a healthy lifestyle on a daily basis.

1. Smoking Ban

In my freshman year the school put a ban on smoking cigarettes on the academic side of campus. Hofstra is currently considering banning smoking on the residential side of campus as well. This is a hot topic that is fiercely debated. Many students do not want the smoking ban to apply to the residential side of campus because smokers would be forced off campus in order to get their fix. I believe that smoking zones would be beneficial to all. The smokers do not deserve to be driven off of campus. They pay thousands of dollars to live on campus and their rights need to be respected. In the same breath those who are asthmatic and simply don’t like the smell of smoke should not have to be subjected to the harmful effects of second hand smoke. Hofstra provides a program complied of 10 classes in order to help students kick the habit.

2. Discourage the Consumption of Alcohol

Hofstra also discourages underage, binge, and over drinking for obvious reasons. Drinking is terrible for your health and has serious effects brain development for those under the age of 21. Alcohol is poisonous and forces the liver to work overtime in order to insure that alcohol poising does not occur. Let me not forget to mention that a bottle of alcohol is full of empty calories, which adds to belly fat. Alcohol is only beneficial for turning up and having fun on the weekends. Hofstra is so serious about alcohol safety that every student who visits the Healthy and Wellness Center is subjected to a binge-drinking questionnaire. Once the questionnaire is complete the nurse analyzes the answers to determine if students have a drinking problem. It doesn’t stop there if you are binge drinker you are suggested to sign up for classes and given an informational pamphlet about alcohol.

3. Hofstra Fitness Center 

The Hofstra Fitness Center was recently renovated and is absolutely beautiful! Complete with 63 cardio pieces, a cycle studio, track, yoga/Pilates studio, aerobics studio, weight room, and 6 basketball hoops it is everything a college student could ask for. Everyday at various times throughout the evening different group exercise classes are held at the Fitness Center. The classes provided are diverse, a lot of fun, and a great way to work out. The Fitness Center holds kickboxing, Zumba, yoga, cycling, cross fit, and ab classes. The gym is practically always open, even on snow days!

Staying fit in college is not easy, but with a little determination you can get the body you always wanted.

 

Don’t hibernate as a UMaine Black Bear, get out and workout!

July 10, 2014 in Campus Life, Health

College is a stressful time for many incoming students and older students. You’re living away from home, a lot of different food to eat, going out and drinking. Meanwhile your waistline is expanding at such a rapid rate you’ve already hit the freshmen 15 by the third week of school!

Bananas working out

Bananas working out

I was able to stay clear of the dreaded freshmen 15 at the University of Maine, doing well in my classes and staying on a regular schedule. Here are some tips to keep away those pounds.

1)      Go to the gym! – You may not know but a portion of your tuition is a gym membership. Why waste your money and let your gym membership go to waste? Go to the gym on a regular basis at least three times a week and you’ll find yourself getting into a routine. If you don’t feel comfortable using the equipment or just have no idea what to do, there are many trainers at UMaine that will develop a personal training program to fulfill your needs. You can also attend fitness classes like: kickboxing, yoga and spinning. Develop a schedule and follow it, you will find that you will be more alert and be in a better mood by exercising. So get out and work out!

2)      Make healthy choices – It is very tempting when you have an all you can eat dining plan to gobble all of the deserts but…it will show by the time you see Mom and Dad again. UMaine offers healthy fruit and salad bars at every dining hall so there is no reason to pass them up. Remember what your parents said, “don’t forget your fruits and veggies.” You can’t forget them to stay in shape.

3)      Find an activity – Many college students played high school sports and the transition to college is tough because there is just a lot of hanging around. Find something to do in your spare time instead of chomping on snacks or guzzling beer. There are plenty of intramurals at UMaine, you would be surprised at some of the available options: Broomball, Ironperson and table tennis. If you find an intramural sport that you like you will have weekly games and will definitely fulfill that empty void of competition.

4)      Limit your drinking – It’s almost impossible to tell a college student to limit their drinking by try to. All of those carbs from beer and other food while you drink is something your body isn’t used to and the weight will begin to pile up. If you do go out and drink a few too many, make sure you work out either the next day or the day after to work off those extra calories and carbs.

UMaine is tough for some because they don’t want to go outside into the cold. It is a rough winter but there shouldn’t be any excuses. A healthy body will do wonders for your academics and put you in a better mindset. Treat your body well during your college years and it will benefit you in the long run.

Developing Lifelong Healthy Habits

June 2, 2014 in Alive Campus, Campus Life, Health

People say that the habits you develop during college dictate your lifestyle after you graduate. Though this may be an overgeneralization, college is the time where you have the freedom to make your own decisions about how you spend your time, what you eat, and what you get involved in. This freedom contributes largely to the phenomenon of the Freshman 15 (give or take the number of pounds that college students tack on after their first year away from home). With an overabundance of both junk food and alcohol, it’s easy to see why it’s natural that students would put on a few pounds by the end of the year – I mean, who would refuse mozzarella sticks if all of their friends are chowing down on them after a night partying, or if they get the late night munchies?! Luckily, there are many ways to stay healthy at college; who knows, those habits may even last your entire life!

  1. The (Dreaded) Gym

Believe me, I hate the gym with a passion – not only is it hot, sweaty, and dirty, it can be awkward or intimidating to workout with dozens of other people around you, especially if you’re just starting out. However, the gym offers tons of great equipment that you probably don’t have at home. If you know your way around the gym, then take advantage of the machines, the weights, the mats. If you’re not well-versed in all the machinery, ask a trainer/staff to help you! They will be more than willing to help explain how things work and help you out. Take advantage of the treadmill, stair-climber, rowing machine, stationary bike, elliptical, etc for cardiovascular exercise. These machines are especially helpful when it’s winter or rainy outside.

Gym - Love it or Hate it

Gym – Love it or Hate it

2. Join a Sports Team

If you have a sport that you loved and played during high school, then stick with it! Join the club or intramural team at your school; not only is it a fun way to exercise, being part of a team is also a great way to meet new friends. I get it though – if you didn’t participate in athletics during your high school years, it can be intimidating to go try out for something you have done before.  Don’t sweat it though! Pick a sport that you’ve either never tried before, or one that sounds interesting (let’s say Frisbee), grab a friend, and go to the tryouts! You will either fail or succeed; if you fail, then you and your friend will have something to laugh about. But you may also find something you love doing.

Sports Team

Sports Team

3. Take a Class

For all the gym-lovers who never get bored of their routine: I’m envious of you. Doing the same thing over and over again can get monotonous. Instead of getting stuck in a rut, take advantage of the fitness classes offered by your school’s gym. Working out with others can be motivating, and changing up your fitness regimen is a good way to shock your body and make it more adaptable. There should be many classes offered, ranging from Zumba, Spinning, to Yoga!

Fitness Class

Fitness Class

4. Walk!!!

Please don’t use the “I don’t have time to exercise” excuse, because everyone is busy (I guarantee you can fit in 20-30 minutes of jogging if you wanted to). But if you absolutely hate exercising, then just walk! Walking is still a cardiovascular exercise, and incorporates many muscles. If you have a pond/reservoir (like BC) or forest near your school, then take advantage of it when it’s nice out. Walking can be a great way to clear your head and give you a break from homework. Also, try to forgo the elevator and take the stairs whenever possible; it’ll get your muscles working, and you’ll feel much better when you’re not huffing and puffing after one – or a few – flights.

Walking is the simplest form of exercise

Walking is the simplest form of exercise

5. Eat Healthy

Contrary to popular belief, you don’t have to be on a diet, you don’t have to avoid gluten because you’re afraid of carbs, or be vegan, etc to eat healthy. Healthy means eating a combination of carbohydrates, protein, fats, and fruits/vegetables. For carbs, try choosing whole-wheat options at the dining halls, such as oatmeal, whole wheat bread, whole-wheat pasta, brown rice. Eating a variety of protein is important; balance eating lean proteins such as chicken, turkey, and fish with enjoying that hamburger or steak on one or two days a week. Fats are also very important; instead of having fatty food such as onion rings, fried food, or pouring tons of creamy dressing on your salad, try opting for nuts, olive oil, and avocado/guacamole. Don’t forget your fruits and vegetables! These should make up most of your meals, but refrain from dousing them in sauces, syrups, or dressings. A dollop of ranch should do the trick. However, it is crucial to remember, that eating should be something pleasurable. Food gives our bodies fuel, it nourishes, and sustains us. It’s all about balance: eat healthy, but enjoy that piece of cake if it’s your friends birthday, or even if you just feel like having something sweet. We all deserve to treat ourselves in moderation, and exercise should never be punishment for eating. You don’t have to “burn that ice cream off at the gym,” because your body uses anything you eat as energy to keep you alive.

Eating Healthy

Eating Healthy

Trust me, once you start eating healthy and experience the adrenaline rush after having a great sweat session, you won’t want to stop!  Stay active, stay healthy, and love yourself.