Exercise - 10

It is important to stay active. Being active like I said before significantly lowers your risk for many diseases especially cardiovascular disease.

You should be active at least 30 minutes a day to maintain active lifestyle. But that is really just the bare minimum. At our ages ranging from about 17-22+ we have much more energy to be able to be even more active. We should be able to workout for about 1-1/2 to 2 hours at least 3 days out of the week. This would mean completing a 5-10 minute warm up, 20-30 minutes of cardio, about an hour of exercises focusing on a specific muscle group and then a 5-10 minute cool down.

You should start every workout by stretching to loosen up your muscles and then a brisk walk or light jog to get your body ready for a workout. Then you should do about 20-30 minutes of cardio which means running, swimming, jogging, sprinting, or anything that gets your heart pumping. This can also be done after your muscle exercises. Your muscle exercises should vary from workout to workout so that you don't over work any muscle group. This usually means a rotation from legs one day to arms the next and cor/ab work can be done any day.

If you workout 3 times a week or more you will be fit, healthy and you'll have more energy than those who don't workout. What more can you ask for?!

The following link will provide you with information about workouts and plans to help achieve any body goal you may have. www.myfitnesspal.com

Healthy Relationships - 9

Hello all!

Today, I'd like to spend some time talking about healthy relationships in college.

There are a few general rules/guidelines that should always be considered when in a relationship. If you follow them, you can ensure that your relationship remains healthy and effective.

First, the most important thing in a relationship is open and honest communication! It is super important for both partners to be willing and able to express their feelings and concerns in a safe receptive environment. That means to respect what your partner has to say, don't judge them or guilt them for their feelings and expect the same in return.

Second, both partners should always be clear about their expectations. Make sure that your partner knows how much time to expect to spend together, what you expect them to do for you, and all other things like that. If you don't clearly spell out your expectations, there would be no way for them to know what you really want from them.

Lastly, be sure to resolve all conflicts as they arise. Don't let issues go without dealing with them because over time they will build and couple up with other issues and get worse causing even bigger problems. Also, be sure to set boundaries. Let your partner know what you are and are not comfortable with. If you are clear about this, they should never overstep. If they do, they probably just don't care meaning they aren't worthy of your love.

COMM 481 - 8 - discipline

The semester is finally coming to an end and I could not be happier! This has been a tough one for me since it's my last and I've been experiencing some realllll senioritis. That said, I am here to talk briefly about being a disciplined individual because it will help you lead a better life. Disciplined people tend to get more work accomplished and are more likely to be successful. Therefore, it is important to have discipline in your life. Lastly, self- disciplined people are less stressed because they manage the everyday aspects of life in a less stressful manner.

There are a number of ways that you can start to move towards being a more self-disciplined individual. First you have to be honest and true to yourself, recognize that you are trying to change and stick to your plan. Next, you have to set goals and and guidelines as to how you are going ti meet said goals.  After setting goals, you must decide punishments or repercussions that you will be dealt for not following your guidelines. After a few times trying this method out with a couple different goals you will start to see that you are getting the things that you want to accomplish done and you'll be done when you planned to be done and not 3 days later.

Overall, it is important to be self-disciplined because it will lead you many successes and benefits.

COMM 481 - 7 - Staying Healthy in College

In an earlier post I discussed risky behaviors and managing stress while in college. Today, I am going to talk about managing your overall health in order to stay as healthy as were on move-in day. I'm going to suggest a few things in a couple of different categories all related to total health.

First, let's talk about eating habits because it's always beneficial to maintain a balanced diet.

• Drinks lots of water, a common recommendation is six 8 oz. servings a day.
• Always eat breakfast!
• Incorporate fresh fruits and vegetables (try leafy green veggies) into your meals daily.
• Cut back on fatty/sugary foods like, fast food, fried foods, junk foods and candies.

Eating healthier foods gives your body better nutrients which would help produce more energy, who doesnt like extra energy? Another way to boost energy is to engage in regular physical fitness activities.

• 30 minutes of physical activity a day increases overall health.
• Do cardio, enough to get your blood pumping and to get you sweating.
• Get involved in an intramural sport or varsity sport.
• Consult an athletic trainer to develop the right fitness plan for your body.

COMM 481 - 6 - Birth Control

Birth Control comes in many shapes and sizes. Do you know what the world has to offer? There are a range of products that go up or down in the level of effectiveness. Lets start with the least effective and work up. The percentages represent the chance of pregnancy for each method.) Spermicide, 28%, is a gel that can be inserted in the vagina or on the penis to kill sperm reducing the chances of sperm to reach an egg. Fertility awareness, at 24 %, is a method where you abstain or use condoms on the days when a person is most fertile. The sponge or withdrawal method, 22-24%, the former is a small sponge soaked in spermicide inserted in the vagina to block sperm from entering the vagina and the latter is a method where a man would withdraw from the vagina before ejaculating. Next, there is the female condom, 21%, and the male condom, 18%, both are barriers inserted either on the penis or in the vagina in order to block sperm from entering the vagina. Then there is the diaphragm, 12%, which is inserted in the vagina to block sperm. 

The following are the most effective forms of contraception. The patch, pill and ring, all 9%, are very common methods. The patch goes on a woman's body and over time releases hormones in to the body to prevent eggs from releasing. The pill is a daily hormonal medication that releases hormones over time and it works just like the patch. The ring works the same as the patch and pill but is slightly different. The ring is a flexible plastic that a woman will insert up and around her uterus once every 4 weeks. At 6%, is injectable medication that releases a large dose of hormones into the body and needs to be repeated every 3 months.

The following methods each have under a 1% failure rate. The implant is a small unit placed in the arm by an OB/GYN that releases hormones over a period of 3 years. The intrauterine device or IUD is a flexible T shaped device inserted in the uterus by a OB/GYN. It works by blocking sperm from reaching released eggs and releasing hormones over a period of 5 years up to 10. Other methods include male and female sterilization, which are surgical procedures where a doctor will disconnect the reproductive organ from producing either eggs or sperm.

Click here to learn more!

COMM 481 - 5 - HIV

PRAISE! PRAISE! PRAISE!

There is a pill that can be used to prevent being infected by HIV! Previously the only way to prevent infection was to wear condoms, never share needles and to get routinely tested. This is a major breakthrough in the world of medicine. A drug otherwise known as TRUVADA was approved as  a preventative measure by the FDA in July. However, the pill is not for everyone. It is to be used by people who are at-risk of infection. Which includes, those in a relationship where one partner is HIV positive, and other high-risk relationships and sexual statuses. Guys! This puts us sooo much closer to finding cure and healing all the people in the world who are victims of this horrible disease.

Let's talk safe sex!
While there may now be a pill that can prevent you from contracting the HIV virus, you are still at risk and should continue safer sex practices Including but not limited to:
1. Always use latex condoms! They are the single most effective way to prevent the spread of STIs. If you are allergic to latex, there are lambskin condoms available but unfortunately they do not protect you from STIs. Just make sure that you and your new partner have been tested.
2. Get tested regularly. That means once every 6-12 months depending on your risk level.
3. Make sure your sexual partners get tested. This is definitely a two-way street.
4. Don't reuse condoms, don't have sex with people if you are unaware of their status and never have sex if you or your partner have open and visible lacerations on your genitalia.

For more information on Truvada, click here!

COMM 481 - 4 - Seeking Sensation

The need for excitement, speed and good times. Is it normal? Are you just looking for a good time? Or is it dangerous? While that blunt you smoked over the weekend seemed harmless, maybe it is. But maybe it isn't. Some say that thhereings like doing illegal drugs, and other things just for the thrill is a risky behavior known as seeking sensational. There are many young people and adolescents who have unsafe sex, abuse substances and enjoy playing dangerous sports. Experts call it sensation seeking but are you just having fun?
There seems to be a fine line between what is sensational and what is being young and enjoying yourself. Truth is, it depends on the amount of risky behaviors you engage in and how often you participate. The reasons behind your participation also play a part. If you're doing dangerous or frightening things just for the thrill of it and the thrill only, you are probably seeking sensation. Don't worry, seeking sensation is completely normal as long as you stay under control. Know your limits and be mindful of things when they start to become too dangerous. Seeking Sensation becomes a major health issue when a person starts to show no control over the need to seek sensation.

To learn more about sensation seeking as a personality trait. Click here.

COMM 481 - 3 - All college students are alcoholics.

False! A common misconception of college students is that they are a bunch of raging alcoholics. While that may be true to some extent, it is not the truth for a majority of college students. Many students drink but most save it for the weekend. College is a great time to party, it's probably the most partying some people have ever done and will ever do in their lives. But with all of the parting, there is a lot of work that must be done to get through school and ultimately graduate. Most students recognize that so they work hard and play harder. This is where the stigma comes from.

When college students party, turn up and get lit, they go hard! Some people drink until they black out and some just drink for a buzz. Me personally, I don't think this qualifies anyone as being an alcoholic. An alcoholic in my opinion is someone who drinks all day and all night all the time. While there are still college students that fall victim to alcoholism, that is not true for the majority. All in all, alcoholism is a real thing and we as college students should always be mindful of that. Here are some tips to help you drink responsibly:


1. Make sure you eat a nice dinner before you go out for a night of drinking.
2. Drink plenty of water, lots before and alternate a glass of water between every drink you have.
3. Try to space your drinks over a good period of time, something like one drink per hour.
4. Last and not least, DO NOT DRINK AND DRIVE! Designate a driver before you start drinking and if all else fails call a taxi or get an uber.

Visit this website for more safe drinking tips!

COMM 481 - 2 - Risky Behaviors/Managing Stress

Life at a university can be a very stressful time in a young adults life. I believe that each year from orientation to graduation comes with their own stresses that can drive you to all kinds of risky behaviors. Freshman year is a HUGE change from high school where you live under the supervision of your parents, family, and teachers. College is soooooo much different. You are your sole supervisor. You can call all the shots which can make you or break you. Some students come to college and they're fine, they go to classes, they study, exercise and eat well. Other students aren't so mature. They party every time they have the opportunity, they don't go to class, they eat a bunch of junk, they do drugs and drink way to much alcohol and not enough water. These risky behaviors can lead students on a long journey of poor choices which ultimately lead to bad grades and withdrawal from university.
College is all about creating yourself and making good choices that will benefit you in the future. If you succumb to risky behaviors you probably wont succeed. When people make risky choices, they usually are under stress. Like dealing with the transition from high school to college or that impeding deadline. These things lead people to drink and smoke marijuana to relax. These things are sometimes gateway drugs that lead to other risky behaviors like unsafe sex or harder drugs. On the bright side, there are all kinds of resources and alternatives to help student make good choices. There is a counseling center at almost every campus and they usually involve drug/alcohol intervention. With that said, although it is very common for students to indulge in risky behaviors, it is not the norm for students to fail as a result of those behaviors. Many people are able to get themselves back on track and make good choices to live long successful lives. All in all, it is super important to take care of yourself and make good choices.

COMM 481 - 1 - Caregivers

In class on Thursday we talked about caregivers. There are many people in the world who care for their aging parents, grandparents and family members. Care-giving can range from things like cooking and giving medication to bathing and dressing your family members. It can sometimes be like a second job or even a full time job for some. For most middle class families, caregiving can be a huge financial burden. Hillary Clinton has proposed tax credit that could deter that cost.

In an Iowa town hall Sunday, Clinton proposed a 6,000 tax credit for caregivers. The purpose would be to help offset cost that are incurred when caring for aging family members. This credit would be part of a $100 million plan spanned over 10 years. Clinton believes there is a growing crisis in the need for caregivers. This credit could be a great thing because a lot of families struggle with providing for their loved ones.

Check out the CNN article here