Staying Motivated to Exercise in College

Late nights at the Library. Late nights…other places. Let’s face it, we all veer from our routines from time to time. College is full of spontaneity and fun, as it should be. However, we all need to keep our fitness goals in mind in order to achieve them in a timely manner. As a college student and personal trainer, I see that so many of my peers have trouble sticking to their fitness goals because of distraction. Fortunately, there is a rather simple solution. Motivation!

Motivation is not an isolated impetus, rather, it is a psychological edifice that we need to continually reinforce from the second we wake until the second we dose off to sleep. Motivation is a continual process, it is the sum of all of the little steps we take during the day to achieve our future goals.

A truly motivated person works toward acquiring a quantifiable index of daily achievement; goals are, therefore, the net sum of these daily achievements. After working in the real world of personal fitness training for quite some time, I can say that individuals of all ages fail to acquire true motivation for one reason; they don’t set attainable, measurable goals.

Although distractions are more than prevalent for college students today than ever before, I have compiled a few tips that can help you concentrate on your goals, stay motivated to exercise, and maintain a consistent regimen for a fit, healthy lifestyle.

1. Create a basic outline of your daily activities ahead of time.

By writing out your daily activities, you will get a better feel for how you budget your time in and out of school. Plan for success.

2. Take advantage of the technology you already have.

Just about everyone has a smart phone these days. Even if you don’t, most mobile phones and “e-readers” are equipped with a calendar function. Use it. Try budgeting your time around schoolwork, workouts, meals, and activities to better organize your day. Check them as religiously as you check your Facebook and you will definitely improve your time management! There are also countless apps out there. Find something that will keep you on track and organize your workouts from day to day.

3. Make small, daily goals.

Each small step adds up to the whole. Even if it is as simple as getting to the gym on a particular day, small goals matter.

4. Write it down

Record your workouts and exercises so you can work to improve. Creating a tangible reference of performance, such as a workout log, is imperative to maintaining gains from workout to workout.

5. Have fun with it!

Find exercises you want to do and you will stick with them; do your own research. Don’t be afraid to join club sports or attend classes at your college’s fitness center. Try something new, you might enjoy it!

I challenge you to try using some of these tips to stay motivated, timely, and best of all, fit!

Mike Wasyl is a Junior at The College of New Jersey, majoring in English and minoring in Marketing. Aside from being courageously  enthusiastic, he is a NESTA certified personal trainer, writer, and dedicated music junkie. Upon graduation, he will seek a career in digital marketing and entertainment management. Connect with Mike on Twitter and Linkedin.

Categories: fit geek

Student SPILL

Have you ever been filled up with stress, drama, or sadness without a way to release it all?  Student SPILL (Supporting Peers In Laidback Listening) is an outlet for students seeking feedback, support, and resources.  The company is still young but it is full of people motivated to make a difference.  For Heidi Allstop, Founder and CEO, Student SPILL began as a college organization.

Allstop’s SPILL story begins around finals time her junior year of college.  She was having a tough time and, like many college students, did not want to burden her friends.  She contacted the counseling center but there was a two-week wait for appointments.  Sitting in front of the library, Allstop observed her peers and saw problems bottled up inside them.  She thought how nice it would be if there were a way for students to just spill their feelings anonymously.

Since its inception, Student SPILL has grown immensely.  Any student with a “.edu” email address is eligible to “spill” at studentspill.com.  Allstop is marketing the aggregated data to schools’ counseling centers so they may better serve their students.  She says, “Universities don’t know what students are crying on their pillows about.”  If you would like to partner SPILL with a university, you can sign up on the Student SPILL website.

Let me assume you want to spill, which I highly recommend.  You write to your heart’s content and then wait for a response.  Who is giving your feedback?  This is the best part of SPILL.  The responder is a student who has volunteered for SPILL.  The text above your spill space sums it up perfectly, “Go Ahead. Spill. But remember, we are not trained as counselors. We are not medical professionals. We are just giving feedback… We are just students who relate with what you’re going through, and who want to give you a venue for letting problems out.”

The volunteers receive about five emails per semester.  They provide the kind of perspective students want.  According to Allstop, “about 75% of spills fall into four categories – school stress, relationship problems, friends, and roommate problems.”  While SPILL successfully handles many critical issues, the void in mental care they primarily fill is for problems that fall in the middle ground, particularly the big four.  Volunteers are trained to know when to respond with positive feedback, when to encourage outside counseling, and when to take action for the spiller’s safety.

Many volunteers elect to respond to specific issues they have experienced.  This personalization makes the feedback process more fulfilling and, ultimately, more successful.  If you are interested in becoming a trained volunteer for SPILL, go to studentspill.com and click “Get Involved.”

Student SPILL offers a great opportunity for students to volunteer and help their peers deal with bottled up problems.  For you students not seeking this sort of volunteer experience, it is simply an amazing place to spill about what is bugging you and receive some feedback.  If you or a friend needs “a venue for letting problems out,” you should definitely utilize Student SPILL!

Jessica Hoffmann is a Ball State University student from Lafayette, Indiana. She will graduate in the spring of 2012 with a major in Telecommunications – Digital Production and a minor in Theatre. Aside from studying, Jessica spends her time working at two jobs, serving as the President for the BSU chapter of National Society of Collegiate Scholars, and serving on the board for Indiana Zeta Alpha Psi Omega. She enjoys spending time with her friends and family, learning new languages, watching TV shows, and going to the movies.

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Categories: campus geek, fit geek

Give Me a Break!

My little sister rolls her eyes every time I tell her that she shouldn’t be studying on her bed. I recite the warnings that studying on your bed makes you more tired, but she retorts that she doesn’t feel sleepy and that it’s fine. But whether or not she admits it, studying on her bed is working against her effort of studying. When it comes to studying, there are a lot of things we’re supposed to do. Like start studying way in advance, making notes and asking questions, rewriting things in our own words, and on and on and on. But there’s one very, very important thing that a lot of us miss in our efforts to optimize studying.

Taking a break. Before you start to feel guilty at the very thought of it, hear me out (or, read me out). Taking breaks are essential to doing your best for a few reasons – a) it gives you a chance to absorb what you’ve been reading b) it gives you a chance to catch your breath & c) it gives you a chance to get moving! When you’re stuck on a problem or trying to digest a theory, what better way to jog your memory than to go for a real jog? Moving around may just kick-start those creative juices after all, going for a run to some of your favorite music could just be the adrenaline you need in between study sessions.

But before you go off running or dancing or downward dogging or any combination thereof, you’ve got to have something in your belly to keep you nourished and energized. Whether it’s grabbing a banana or snacking on a granola bar, whatever fills you up and gets you going will work. And it’s not just little ol’ me that thinks this, and to prove it, Clif Bar (a company that makes energy bars) wants to make sure that you are being good to yourself and taking study breaks, and they want to give you some Clif bars to keep you going! You can learn more about their campaign here and here. It’s quick and easy – just go on your Twitter account and tweet, “Hey, @NSCS! I just *insert study break activity* for my #studybreak! Now I need a @ClifBar! #TalkNerdy2Me” — and voila, food for you.

So remember, your academic best depends on how well you study – and how well you get going during your break! Study up, fuel up, move around, tweet it, and get some goods!

Give me a break – and some Clif bars!

Jennie David is a 20 year old sophomore at Boston University majoring in Psychology and minoring in English. She is a member of NSCS and Psi Chi and is a dual citizen of both Canada and the US. She has Crohn’s Disease and is the chair of the Crohn’s and Colitis Foundation of Canada’s Youth Advisory Council. Her career goal is to be a pediatric psychologist for chronically ill children. Visit her blog about the upcoming Peru trip here.

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Categories: campus geek, fit geek

Rise & Excel

There are two very important things to know about me. First, I have Crohn’s Disease. Second, I am very stubborn. You may have never heard of Crohn’s Disease and may be wondering how being stubborn and having an illness are possibly related, but I will explain.

Jennie Speaking at a Crohn's Event

There are many medical definitions of Crohn’s Disease that you can find online, but they cannot portray the accuracy of the physical and emotional devastation the disease can cause. Here is my medical story as concisely as possible: I was diagnosed with Crohn’s Disease (a chronic incurable autoimmune gastrointestinal disease that causes inflammation) after my 12th birthday and spent years on drug therapies that ravaged my body in pursuit of remission. After continuously exhausting medical choices and spending vast amounts of my life in the hospital, I chose to undergo permanent ileostomy surgery last year right after my 19th birthday. What does that all mean? It means that I have spent the last eight years of my life entrenched in the medical world and that I no longer have a large intestine and will always have an ostomy.

In some ways, having an ostomy is kind of like the ‘happily ever after’ ending in fairytales. It has given me unimaginable independence and freedom and I absolutely love it. But in other ways, it’s a short vacation. Crohn’s Disease can occur anywhere in the GI tract, and so within six months of my major surgery, inflammation was lining my small intestine.

But before this appears to be a sappy, Oprah-worthy medical tale, let me explain why being stubborn is relevant. I had no choice in having Crohn’s Disease, but I do have a choice in how I live my life with Crohn’s. Being sick can make it hard to go to school, have a job, be with friends, travel, and fulfill my dreams – but just because something is challenging does not mean that it is impossible. When I decide that I want to do something, I make up my mind and nothing can stop me from following through – not even my disease. After finishing high school in Canada, I decided to go to school in America. As a dual citizen, it had been a longstanding dream of mine as far back as a primary student. People who didn’t know me urged me to stay home, they reasoned that I was sick and belonged with family. But I was determined and I packed up my life and moved to Boston to attend Boston University. I’ve been on the Dean’s List, I’ve been in the hospital, but I wouldn’t trade living my educational dream for a split second. As a Psychology major, it is my goal and full intention to be a pediatric psychologist for chronically ill children – a hole that is so needed in the pediatric medical system. My own medical experiences have lead me to see a gap in the world that I would have otherwise been blind to and it has become my mission to publish on this area and really make a difference for future generations of chronically ill children.

Jennie Enjoying Her Time at the Beach

I once described to someone that living with Crohn’s was like having only one-colored pen. I could write a million different words, but they would all be shaded with my Crohn’s. But just because I have Crohn’s doesn’t mean that I am Crohn’s. I am a student, a writer, a babysitter, an amateur yogi, an aspiring runner, a jewelry maker, a volunteer, an advocate, and a hundred other words that won’t fit in this post. As the chair of the Youth Advisory Council for the Crohn’s and Colitis Foundation of Canada, I take an active role in changing how people think about Crohn’s. I try my best to live by the wish I wrote when I was 13, “You hope to rise above your disease and excel”.

Crohn’s Disease is a form of Inflammatory Bowel Disease (IBD). IBD affects over 5 million people in the world, and over 200,000 Canadians – the highest rate per capita in the entire world, with the most prevalence in Nova Scotia. IBD costs the North American economy $4 billion a year. To me, IBD had cost me my childhood and my large intestine, but it has not taken my resolve to live and thrive.

When you’re confined to a hospital bed and have no energy to stand or even stay awake for the entire day, the idea of moving and being active is completely laughable and painful to comprehend. But as I fight day by day to have my life and succeed with my ostomy, being active brings an indescribable joy and freedom. In March of 2012, I will be joining a team of like-minded people to travel to Peru to climb Machu Picchu to ‘change attitude with altitude’. As part of the IDEAS’ (Intestinal Disease Education and Awareness Society) IBD Adventures, I will finally get a chance to travel across the world to literally rise above and excel. We will be hiking 40 km through the Inca Trail, on a physical journey and a medical one. You can learn more about the trip here.

Machu Picchu

While I am ecstatic about the trip, it means missing a week or so of college. And even though that’s not an ideal situation, I am so passionate about this trip and raising awareness about IBD that I have to go. In college, we usually sit around in classrooms and talk about these amazing, wonderful, incredible things that other people did – be it write the great American novel, or discover something, or conduct a cool experiment. And we can write all the papers we want about that – but isn’t the best way to say “I get it!” to do something amazing and wonderful and incredible? If I have learned anything about resiliency and chronic illness in my Psychology classes, it’s that setting and achieving goals is paramount to a positive future. And – this isn’t a small thing – it will be rejuvenating for me and inspiring and make me even more dedicated to my degree and future career. Just imagine: a big, framed picture of Machu Picchu in my office when I’m a psychologist and telling a kid who feels like the world is too much that they can do anything because I climbed a mountain in Peru.

We all have intestines and we all go to the bathroom. There is a shame that is associated with intestinal diseases, but that is condemning and inaccurate and it is about time we came out of the metaphorical bathroom stall and did something about it. I want to raise $5,000 ($125 per km) for the Machu Picchu trip so that important research can be funded to find a cure in my lifetime. I would so deeply appreciate anything that you could give – be it a penny or words of encouragement. Donations can be sent online via my blog.

Just as my disease is chronic, so too is my resilience, stubbornness, and belief that I have a right to a beautiful life. I am 20 years old, and have a challenging but remarkable life ahead of me – and in March, a very, very large mountain.

Jennie David
is a 20 year old junior at Boston University majoring in Psychology and minoring in English. She is a member of NSCS and Psi Chi and is a dual citizen of both Canada and the US. She has Crohn’s Disease and is the chair of the Crohn’s and Colitis Foundation of Canada’s Youth Advisory Council. Her career goal is to be a pediatric psychologist for chronically ill children. Visit her blog about the upcoming Peru trip here.

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Categories: fit geek

One University’s Unique Rec Center

Campus Recreation and Wellness Center

October is back! Bringing midterms, due dates, and truckloads of candy, October leaves me with all my favorite autumn foods and the tipping scales to prove it. After metaphorically flinging textbooks across the room, I find the best way to let off steam—and those extra pounds—is to head over to our Campus Recreation and Wellness Center (CRWC).

The CRWC opened in the summer of 2010 offering three floors of dedicated work out space. All floors have fitness equipment separated by weights, cardio, and stretching. Each area has floor to ceiling windows offering views of the city, the smaller campus park, or the Iowa River. With a 1/9 mile Jogging Track, two Basketball/Volleyball courts, a multi-purpose Gym, three Activity Rooms, 50-meter Competitive Natatorium, and many lounge/study areas, the CRWC has three key features that truly distinguish it from other campus recreation centers.

The Climbing Wall

The CRWC boasts a climbing wall standing 52 ½ feet high. Gazing up, it feels like looking up a mountainside, as the skylight obscures the top of the wall. It was impossible to fit the entire structure in my camera frame. It is so popular with the students on campus it has its own separate hours within the facility! Climbing training sessions are offered on appointment, ranging from beginner to advanced. Rec Center Staff also offer campus-sponsored trips over the weekend and academic breaks. Yet, there are many more surprises lying behind the climbing wall.

The Leisure Pool

 

When constructing the Leisure Pool, the University of Iowa considered all students’ input and decided to include everything. Three Lap Lanes give the noncompetitive swimmers a place to maintain their form. Soaking in the 25-person Hot Tub is the perfect rejuvenation for sore, tired muscles—especially in the cold, Iowan winters. For the kid in every college student, the Mushroom Sprinkler makes a return off to the side of the main pool area. Circulating the water is a Lazy River making up a major portion of the pool area. The recreation staff will even set up Water Volleyball and Water Basketball. However, the most popular feature of the leisure is the Video Board. Water-related movie events based off of movies such as “Jaws” or “Pirates of the Caribbean” have drawn in crowds even after the movies have been shown multiple times. A recreational center cannot run on its fitness and fun alone. It needs something that can bring students in who don’t choose to work out that day. It needs what every college student loves: food.

Tropical Smoothie Café offers healthy options and comfort for both students and community members in Iowa City. Having two ordering counters, students don’t actually have to enter the facility, to order their favorite Panini, salad, or smoothie. With protein enriched, dairy free, and low calorie options, these smoothies can be a great post workout snack or pre-study pick me up. Not only that, but the university also has “meal deals” included in a student’s meal swipe option on their student ID. A 12oz smoothie, grilled chicken pesto Panini, and an apple is just one satisfying combination available to students under the meal deal. No meal swipe? No problem. Students can use their tuition included Hawk dollars—$100 per semester to apply any university business on campus—to pay for their meal. Tropical Smoothie is one of my favorite spots to pick up a provided copy of the New York Times outside the café and just relax after I’ve worked out.

With winter fast approaching, it will get harder and harder to motivate my friends to step out the door into the Midwestern weather even for the promise of a hot tub and a sauna. Nevertheless, I know where I will be spending four days out of every week. I will be climbing toward the snowy peaks of Iowan sky, relaxing in the steaming hot tub and sipping a refreshing Pineapple Sunrise at the University of Iowa’s Campus Recreation and Wellness Center.

Lauryn Ash is currently a second year, sophomore at the University of Iowa in Iowa City, studying English and International Studies. During the school year, she is a volunteer/intern for ICFRC/CIVIC, an NGO dedicated to bringing international issues along with international visitors into Iowa City and Eastern Iowa. When she’s not watching Doctor Who or Sherlock, she’s either studying Japanese, writing fiction, or blogging from her main blog: laurynash.wordpress.com. She also contributes a new, monthly column series for NICHE Literary Magazine, which can be found at nichelitmag.com.

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Categories: campus geek, fit geek