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.