How to avoid the freshman 15 (and stay that way!)

The weight gain that many students experience during their first year is called the freshman 15. Sometimes, it doesn’t stop there. Some students experience the weight gain each and every year. It is rather easy to do, especially with vending machines and when the café is open. They have many comfort foods that you can chose from. The Moose Tracks Café has several healthy choices as well. But let’s get real, who can’t resist the easy to grab chicken fingers and fries after smelling it in the air?

Here are some steps that can help you to avoid the freshman 15:

Evaluate what you are doing now:

Take a week to see your level of activity and what you are eating (If you can remember the last week, by all means, use that information to help you evaluate your current situation.). What food choices are you making? What activity level are you in? What has changed since you started college or what do you think will change when you finally start taking classes?

Make a Plan:

1.      Set a goal for yourself. Do you want to eat healthy, maintain your weight, lose weight, or even gain weight? (Yes, some people LOSE weight while in college and that can be unhealthy.)  Do you want to exercise regularly? Make your goal realistic. Write your goals down where you can see them on a daily basis.

2.      What are you going to do to make the change? If going cold turkey is too drastic for you, you can make one small change each week. For example, if you want to eat healthier, replace one snack with a healthier choice such as a vegetable that you know you will eat.

3.      You can use a free food diary website such as MyFitnessPal to create a realistic goal and find support from others like you in your journey of avoiding the Freshman 15.

4.      Schedule your healthy activities right into your calendar so you are making a time block for your health.

Take Action!

1.      Write down your daily activities and food choices either on paper or a food diary website. This will help you keep you on track.

2.      Do what you set as a goal for that week.

3.      Grab an accountability buddy. Your chances of winning will increase if you have a friend that is willing to exercise with you.

4.      Don’t forget to get plenty of rest. Your body needs to recharge!

Evaluate again in a month:

Did it work? Did you see any positive changes? Any negative ones? What can you do differently to help you to reach your goal? It may take a while to see results. So don’t give up. As long as you are determined, you will reach your goal.

Here are some free websites to start you with:

http://www.myfitnesspal.com/ (apps available on iphone and on android)

http://www.nexercise.com/ (apps available on iphone and android)

http://www.my-calorie-counter.com/calorie_counter.asp

Don’t be afraid to explore other options. There are websites that you can use that have some cost but well worth it.

Career Path Choices: Why Internships Are Important

You have just walked across the graduation stage with a 3.0 GPA or better, an impressive cover letter, a killer resume, and rapturous* letters of recommendation. One problem you seem to be having is you just can’t land that perfect job.

It may be the internship piece that is missing from the puzzle. In order words, you do not have the job experience that potential employers are looking for. Employers do not make internships to be nice to students. Employers create internships to evaluate the students in their field of work and seek out new potential employees. This is easier than directly hiring a person and find out that person does not fit the company. It can happen the other way around, too. The company may not fit with the employee.

You, as an internship employee, have benefits as well. You can test run a career or a company by going into an internship without committing to a job. You will learn new skills that were not taught in a classroom. You may earn certifications that are hard to get on your own or won’t be able to earn through a college. You could possibly gain a mentor in your field of work. You will also get a “real life” perceptive of what you will be doing in the company and in that field of work. You have a chance to network. In this day and age, skills and education are not enough. It matters on who you know as well. Some employers know who they are going to hire before they even have the job advertisement out!

So when you do get an internship, don’t forget to impress your co-workers and employer by doing a great job and going beyond what is expected of you. This could lead to a potential job or at least a great recommendation letter.

Get out there, get an internship, and show them what you can really do! You may even impress yourself with your abilities.

*full of, feeling, or manifesting ecstatic joy or delight http://dictionary.reference.com/browse/rapturous

How to CRAM for Your Exams.

Cramming for finals is NOT recommended but we are near the end of the semester and oops, you forgot to get these study sessions in. Here are some simple steps to help you cram for your exams.

1.      Eat healthy snacks while studying. If your stomach is growling at you to feed it, your brain will be focused more on your empty stomach than the actual learning part. Protein is recommended because it lasts longer and makes you feel fuller. Avoid caffeine and sugar if you can. They have a crash waiting at the end for you and you don’t want to crash right before an exam.

2.      Sleep! Yes, you need to sleep. It is better to know a little and remember it than to know all of it but not able to remember it. So set a time (and set the alarm!) for you to sleep, no matter how much or how little you think you learned.

3.      Find a place where you won’t be distracted. Make sure you are comfortable before starting. Do NOT have study buddies. They can be time drainers, especially if they are not focused on studying or too focused on one topic they are stuck on.

4.      Gather your materials you will need. This includes your notes, study guides, the syllabus, and your textbook. Organize your notes in the order of importance at the best of your knowledge or by the syllabus. Your syllabus is your best friend, especially if the professor points out the main concepts in it.

5.      Make a game plan. Figure out how much time you really have and use it wisely. Figure out what you think is worthy of your limited time to study on. Focus on main concepts and formulas you are less familiar with and make connections with those you do know. You won’t be able to learn everything so focus on material that will get you the most points on your exam.

6.      Write it down and recite it out loud! The more senses you use, the better you have a chance of retaining the information. Typing does NOT count as writing so get that pen and paper out!

7.      Take breaks. Your brain can handle so much before it will wander or shut down completely. You may not be studying as long as you’ll like but you will retain more information by studying in bursts. You can stretch, walk, or whatever you need to feel refreshed and ready to get back on task.

8.      Take a deep breath. You are doing the best you can in a short period of time to cram about 3 months’ worth of class material.

9.      Eat a wholesome breakfast before you take the exam. You will think better if you are not hungry.

     GOOD LUCK on your exams!

Great ideas for Summer vacation!

The finals are done or are almost being done. The sun is out and it is a beautiful day. There will be many more coming up soon. Your brain is scrambled from all the textbook reading, writing assignments, studying, and taking exams. You have a whole summer ahead of you and have no idea what to do with the time before fall semester starts again. The list below will give you some idea what you can do with your free time. The most relevant to school are on top of the list.

1.    Take an online class.

2.    Create new systems to help you success in your next year such as a way to keep your college papers organized.

3.    Get a head start on your fall classes.

4.    Take a fun class such as a dance, music, art, or photo class.

5.    Join a school or community club.

6.    Be a tourist in your own town. Take picture and document what you see.

7.    Get a funky haircut.

8.    Go camping.

9.    Build a personal website.

10.           Go to the gym.

11.           Have a bbq, bonfire, or a block party.

12.           Go to a museum or a play.

13.           Challenge one of your fears.

14.           Take a bus, train, or an airplane to a place you want to go or never been.

15.           Go to a festival such as a music or film festival.

16.           Read a book or listen to one.

17.           Try a new video game.

18.           Get a massage.

19.           Go to a sports game or play a sport.

20.           Volunteer.

21.           Take a bike ride or go for a walk.

22.           Try a new food either at a restaurant or cooking one.

23.           Go through your old stuff and donate what you don’t need.

This are some ideas that can keep you from being bored over the summer. If you can come up with other ideas, please let your fellow students know what they are by posting them below.

Questions, questions, YOU have the answer

So it’s near the end of the semester.  Some students are taking summer classes and others are not. These questions below will help you think about your future goals. Take a minute or two to think about them. Writing your answers down will help you sort out your thoughts and help you to see where you want to go from here.

1.  Were you as successful as you thought you would be or wanted to be? If not, what changes can you made to get the result you want?

2.  What have you learned this semester that will help you in the next semester?

3.  What will you do differently in the next semester?

4.  Are you on track to be where you want to be when you graduate? Why or why not?

5.  Is this the track you want to see yourself in 5 years, 10 years, or even 20 years from now?

Now, go out and be the successful you want to be! You can do it!

How to Reduce Stress Before, During and After Finals

Final exams are stressful, whether you are a freshman or a senior. There is no point in denying it. It’s the very last test you’ll have for your class and sometimes, it can determine if you get that “A” versus a “B” or even determine if you pass or fail. That is a scary thought many students have and tend to stress out before and other students still stress out after the exams are done. Here are some tips on reducing stress:

·        Take a Deep Breath Exams do NOT define you as a person or as a student.

·        Eat healthy Pizza and soda are not the best choices for eating when your body and mind needs fuel. A few examples are fruits, vegetables, yogurt, seeds, nuts, and lean meats. Everybody and each body is different so you will need to figure out what works best for you. You don’t need to make a big chance in your diet. Take baby steps.

·        Cut back on caffeine, especially if you are using it to cram for exam. Caffeinated drinks usually have sugar and that can make you have a crash. You don’t want to have a crash during an exam. There are many other unpleasant side effect of too much caffeine.

·        Catch some Z’s If you have time to sneak in a 20 minute nap during the day. It can refresh you and help you focus. The best time to get your z’s is at night time. Relax at least 15 minutes (or for how long it takes for you to relax) before you go to bed. Set the mood for sleeping. Turn out or dim the light, listen to relaxing music, read a book, or whatever works to let your body know it’s about time to rest.

·        Get Moving! Sometimes, sleeping isn’t the answer. Exercising is a great way to get moving. There are many other physical activities that can help with de-stressing. Some people like yoga and others like Zumba. And don’t forget boxing for an aggression outlet.

·        Mediate Quiet time and deep breathing can do wonders to de-stress and get oxygen to the brain. If you can’t find a quiet space, use headphones with relaxing music and focus within.

·        Haha! Laugh! Laughing releases endorphins, which are nature’s happy hormones. If you can, watch a comedy show, a funny movie, or even a silly YouTube video to get you laughing.

·        Catch up with family and friends Take a visit with your family or hang out with your friends. If you can’t do that, try giving them a call or use other means such as Skype, Twitter, or Facebook. There are so many ways to contact those who matter the most. Don’t be a stranger!

·        Treat Yourself You have work hard to get to where you are now and you deserve to treat yourself. You can go out to eat or get a massage to relieve the tension. There are usually things at campus to help you de-stress. Check out the Moosebytes or check the bulletin boards!

·        Talk to Your Peer Mentor Don’t forget you have a resource here in Cornerstone or with counselors on campus! They are here to listen and help you get through the stressful times. Just call or send an email!

Don’t let the finals overpower you. Exams are just that, exams. If you work hard on grasping the material for the exam, you’ll do just fine! Just don’t forget to take a break or two to refresh yourself. A happy student does better than a miserable one. Good luck on these finals!