Tag Archives: health

Creative Outdoor Summer Exercises

Filed under: Fun Ideas, Health & Fitness, Tips - Angelina
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Christine Henson BookRenter Blogger Biography

Summer is the perfect time to get a little creative with your workouts. It’s warm, sunny, and perfect for an outdoor workout. Just be careful if it’s too hot and always stay hydrated! Exercising outside sometimes allows more space and opportunity.

Here are a few creative outdoor exercises to help you stay active this summer:

1. Tricep Dips

For this exercise you’ll need to find a bench, a sturdy chair, a step, or anything that sits a little off of the ground. Sit on the item with your hands to your side, grasping the seat (fingers facing your feet). Then walk your feet out a little bit so your bottom is now raised. Using your arms, lower yourself down to the ground to about a 90-degree angle with your arms. Raise yourself back up to starting position. You should feel this exercise in the back of your arms.

2. Pull-Up Jumps

Find a branch, pole, or any horizontal object that’s a little taller than your arms when you hold them straight up above your head. Squat down, jump up to grab the object, and pull up so your head is above the object. These pull-up jumps will work your arms and legs all at the same time!

3. Water Hose Hops

You’ll need a water hose, rope, or any long flat object that you can easily hop over (without tripping). Lay the object flat on the ground and hop across the object from one end to the other while keeping your feet together. This is a great cardio move, and will target your calves as well.

4. Toe Taps

For this exercise you’ll need a step, curb, or anything slightly off the ground. Start with one foot resting on the object, then hop and switch your feet as fast as you can. Like the water hose hops, this is good for cardio and your calves.

5. Frog Leaps

These are great to do outdoors, because of limited space indoors. Start with your feet a little wider than shoulder width apart, squat, bend at the waist and rest your fingers on the ground, then explode off your feet and jump as far as you can! This will work your hamstrings and quads.

Hopefully these outdoor exercises will help you get outside and try something a little different. Happy sweating!

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Easy 5 Minute Workout You Can Try Right Now

Filed under: College Life, Health & Fitness, Living, Tips - Angelina
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Christine Henson BookRenter Blogger Biography

 

 

 

 

Do you want to get in shape, but have trouble finding the time to get those workouts in? If so, you are not alone! Workouts don’t have to take up a lot of your time. The most important thing is to get up and get moving.

Here is an easy workout to get you moving – and the best part is it’s only five minutes!

1. Warm Up

For a simple warm up, do 30 seconds of jumping jacks and another 30 seconds of jogging in place. This should get your body warmed up and ready to go!

2. Bicep Curls

For this, you’ll need a heavier set of dumb-bells and a lighter set of dumb-bells. Start with your heavier set of weights and do bicep curls for 30 seconds. Then switch to your lighter set of weights and continue this exercise for another 30 seconds.

3. Squats

Now it’s time to work the lower half of your body! Stand with your feet shoulder width apart, bend at your knees, get low enough that your hamstrings are parallel to the floor, and then stand back up. Remember to keep your back straight the entire time. Do these squats for one minute.

4. Plank

For this exercise, start lying on your stomach. Then hold yourself up using your forearms and toes, keep your back flat, and hold this position for one minute. Remember to breathe through this one!

5. Lunges

For this exercise you’ll want to start with your feet together, then step forward with one leg into a lunging position, then step back together, and repeat on the other leg. Continue these moves for one minute.

So there you have it, a simple workout you can do in five minutes! You can even do these in the quad or in your dorm, or anywhere. Pair this with eating right and drinking lots of water, and you’ll be on your way to achieving your fitness goals in no time!

Share your favorite quick exercises in a comment below!

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6 Ways To Kick Your Cold

Filed under: College Life, Health & Fitness, Living, Tips - Angelina
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Serena Piper BookRenter Blogger Biography

 

 

 

 

No matter what time of year it is, a cold can somehow hit you at any moment. A cold can come out of nowhere, but usually comes right before you have a lot of plans and things to do, and it hangs around making you miserable and takes its sweet time to pass on to someone else.

If you do end up with a cold, fortunately there are several ways to make sure the worst of it only sticks with you a few days rather than a week or longer.

1. Take Vitamin

College students are notorious for not taking great care of our bodies. Whether it’s not getting enough sleep, drinking too much caffeine, or a bad diet in general – having a weak immune system is one of the easiest ways to get a cold. Vitamin C, Echinacea, and calcium are three of the body’s best allies. Make them your best friend when you have a cold, and try to work them into your daily regimen even when you are feeling well to prevent any sickness. It’ll give your body the boost it needs the next time you feel a cold coming on.

2. Drink Tea

If you’re not a fan of tea, take this as a sign to be one! There are many varieties out there that offer tons of health benefits. Ginger, mint, and chamomile are my favorite when I have a cold. The warm liquid – combined with honey if you add it – is a great soother for a sore throat. I prefer it to those so-called “cherry flavored” cough syrups.

3. Get Your Rest

Like I said previously, college students are notorious for not getting enough sleep. If you are not feeling well, this is the time to be selfish and rest. Go to bed early, sleep in, and take plenty of naps! Also, try not to stress yourself too much. Don’t force yourself to go to class if you aren’t feeling well, cancel dinner plans with friends, and make best friends with your couch or bed. It’s okay to take care of yourself!

4. Drink More Water

Aside from drinking hot or cold tea when you’re sick, chugging water is prudent to helping your body fight off sickness. The more water you get, the better. In my opinion, water doesn’t taste very good, so when I have a sore throat, I usually prefer tea or watered down juice to make sure I stay hydrated.

5. Honey and Cinnamon

This is a lesser-known form of fighting off colds, but very effective. In fact, there have been studies done which prove this method can shorten a cold by up to two days! All you do is combine half a tablespoon of organic honey with half a tablespoon of cinnamon and swallow. A spoonful of sugar helps the medicine go down, right?

6. Practice Good Hygiene

Above all, remember to wash your hands with lots of soap and warm water, and don’t share utensils or food if you or anyone you know is sick. Yes, that applies even to your significant other. No one wants to catch a cold, so don’t feel bad about missing a class or two either. Whoever you grab notes from later will thank you!

It’s not fun getting sick. Try these methods to kick your cold to the curb and share your wellness tips with us in a comment below!

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Quick & Easy Dorm Room Exercises

Filed under: College Life, Health & Fitness, Living, Tips - Angelina
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Serena Piper BookRenter Blogger Biography

 

 

 

 

Is one of your New Year’s resolutions to exercise more and get in shape? If it is, you’re probably 1 out of every 10 people on the planet to say so. But what if you don’t want to fork over the $30-$40 it costs each month to maintain a gym membership? Or what if you just don’t have the motivation to make yourself leave the house to do a 30 minute walk or jog?

Luckily, there are several quick and easy exercises that you can do right in your dorm, apartment, or living space that will still give you great health benefits without having to go to a gym:

1. Desk Push-Ups

Sometimes when we workout, we can neglect to exercise our arms. If you have a desk in your room, then there is an easy way you can remember to focus on your arms. With your desk up against a wall, stand up and place your hands on the edge of your desk a little wider than shoulder-width apart. Keep your feet flat on the ground, your back flat and your chest lined up with the edge of the desk. Slowly lower your chest down, bending at the elbows until you’re about 6 inches from the desk. Push back up to starting position. Try 3 sets of 15.

2. Bed Dips

Doing dips on the side of your bed is another great way to sculpt your arms and build upper body strength. Sit on the edge of your bed with your hands on the edge of the bed on each side of you. Lower yourself a few inches off the bed while keeping your back close to the bed and your hands still on the edge. Try not to sink into the shoulders or go lower than 90 degrees. Push back up and repeat.

3. Textbook Crunches

Lay face up on a mat or towel with knees bent and feet on the floor. Pick your most hated, I mean heaviest, textbook and hold it directly over your head with both hands. Keeping your abs tight, slowly lift your head and shoulders off the ground, lifting the book in the air. Hold for 1 second then slowly release. Repeat.

4. Stair-Steppers

Using a stool, a stack of textbooks, or whatever else you have laying around, make a platform just several inches high. Stand behind it with knees and arms slightly bent, then alternate tapping the top of the platform with either foot. See how many taps you can get in 30 seconds, then work up to a minute.

5. Jumping Squats

Begin by standing with your feet shoulder-width apart. Start off doing a regular squat, then engage your core and jump up into the air with everything you have. Land back into your squat position and repeat the motion, swinging your arms to help.

To make your workout a little more enticing, have a playlist of motivational and high-energy music playing in the background. Don’t forget to drink water to keep hydranted!

Share your quick and easy dorm room exercises in a comment below!

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6 Foods To Avoid At The Dining Hall

Filed under: College Life, Food, Health & Fitness, Tips - Angelina
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Cameron Tranchemontagne BookRenter Blogger Biography

If you have a college student meal plan, then you know the struggle of dining hall food. Sure, not having to cook the food or clean dishes is great, but you have to choose what to eat from what is offered. At first it may seem like there are endless options, but after a while you will realize that they often provide the same kinds of food over and over again, easily allowing you to get into a habitual eating pattern that may not be the healthiest option. The Freshman 15 is not a myth.

Try to become more aware of what you are eating at your next dining hall visit. Here are six foods that I recommend you avoid for the following reasons:

1. Fried Food

Although fried food can taste good, and it may be in abundance at the dining hall, it doesn’t have any nutritional value so try avoiding it if you can. Did you know a grilled chicken sandwich has about 420 calories and 10 grams of fat compared to a fried chicken sandwich that has about 530 calories and 20 grams of fat? That extra breaded layer really does add up. Typically anything breaded or crispy is fried and should be eaten in moderation.

2. Sauces

Some sauces can have up to 40% of your daily recommended sodium intake in just one serving (and by the way, one serving is often the size of one scoop from a spoon). And how many of us can honestly say we measure out the serving size before dumping BBQ sauce on a steak and cheese or the teriyaki sauce before drizzling it over some rice? Sauces may make something taste better, but they are a source of hidden calories and often can take away the health benefits of food without it.

3. Salad Toppings

Salad is great. It has lots of vegetables and a minimal amount of fat, but the taste can be so bland for most people. If you’re just starting to eat salads or want to trim down the fat in yours, consider avoiding toppings like bacon bits, excessive cheese, croutons, and creamy dressing. Using an oil-based dressing will spread more easily and cover up more leafy greens, tricking you into using less.

4. Processed Foods

Most processed foods like chips, pre-made desserts, and even some breads/wraps can have high fat content and may even contain trans fats, which are much worse than saturated fats and is something you never want to consume. Essentially, trans fats can slow down brain function by disrupting communication between brain cells. They also contribute to cardiovascular disease. If you have access to nutritional labels (which is not always the case in a dining hall where the food is prepared for you), look for words like “partially hydrogenated oils” and stay away from them. It is the one “food” that experts say is not okay at all even in moderation with one source saying it’s more like plastic than food.

5. Soft Drinks

If you haven’t seen the graphic of how your body reacts to a can of coke within one hour, I highly suggest you check it out. Soft drinks contain extremely high amounts of sugar, which your liver will be straining to keep up with and turning it all into fat. Any nutritional value that could possibly come from a soda is flushed out of your system by the caffeine’s diuretic properties.

6. The Same Thing All The Time

Once you have been in school for a couple months, you may notice that dining halls operate on a set schedule. They often offer up some types of food on one day and others on different days, but the schedule does not vary wildly. Though this makes it easier to serve a large student body consistently, it also makes it easy for the student to fall into a habit of eating the same foods every time. For example, there were many meals in any given week when they were serving food I didn’t like or didn’t think I’d like. My initial response was always to just go get a couple slices of pizza. It’s important to balance your meals, and just eating pizza all the time is not that; despite whatever toppings are on there.  Don’t be afraid to branch out and try new things at the dining hall. You may find that you actually really enjoy healthier options that you wouldn’t normally consider.

This is not meant to be a strict nutritional guide, but to make you aware of your eating habits. Don’t be afraid to ask one of the employees at the dining hall for nutrition information on any and all food being served in order to better plan out your meals. You have to remember that you’re in control of what you put into your body.

It may be hard to avoid the “yummier” foods, but it will benefit in the long run if you substitute that cookie for a side of broccoli.

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