4 Steps to Fitting Wellness into Your Schedule

The semester has started and your calendar is probably filling up quickly! This is an exciting who metime, full of new experiences and opportunities, but don’t forget to make time for a very important person…YOU! It’s very easy to overbook your schedule without leaving time to actually take care of yourself.  By treating your personal well-being like any other activity or commitment, you can make fitting wellness into your schedule part of your daily routine. Follow our step-by-step guide and start making your wellness a priority today!

Using a calendar or planner is extremely helpful in keeping yourself schuduleorganized. You schedule your classes, work, meetings, etc., but we also want you to understand that wellness should be scheduled into your daily routine. Don’t start a new calendar for your wellness activities, rather we want you to identify what works for you and get in the routine of also fitting in wellness. If you don’t currently use anything, check out digital calendars like Google Calendar or smart phone applications. You can set-up alerts and share your schedule with other people.

Step 1: Stick to a Sleep Schedule

The first wellness component you need to add to your calendar is your sleep. Yes, you read that right! We want you to schedule your sleep and commit to it! Scheduling your sleep makes it a priority and reminds you to complete your other tasks before the deadline, your bed time. The National Sleep Foundation recommends that young adults aged 18-24 years old get 7-9 hours per night. Want extra credit? Avoid looking at electronic devices at least an hour before bed to ensure that you are getting better quality sleep.

Step 2: Prioritize Time for Exercise & Follow Through

First, ask yourself what type of exercise do I enjoy? Do you like hiking? Great, explore San Diego! Do you like lifting weights? The Aztec Recreation Center is calling your name! Just make sure you are doing some form of exercise you enjoy, because it’s more likely that you remain active down the road.

You’re probably asking yourself, how much time should I schedule for exercise? The Center for Disease Control (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity (brisk walking) every week and perform two or more days of muscle-strengthening activities per week (CDC, 2015). As the intensity of the aerobic exercise increases, the recommended weekly time decreases.  You can check out the website to see how exercise intensity is determined. If it doesn’t seem like you have room in your schedule for 30+ minutes at a time, research shows that doing 10 minutes of moderate to vigorous exercise 3 times per day is just as effective (CDC, 2015)! Also, remember to fit in activity whenever you can. Try parking across campus from your class, so you can walk farther to give yourself an energy boost before class. Take the stairs instead of the elevator. Carry a grocery basket instead of pushing a cart. Get coffee with friends and walk instead of sitting at a table. Every little bit counts!

Once you decide on the type and length of exercise, schedule it into your open time slots and pledge to keep that appointment. You reserved this time to improve your health, don’t let yourself down!

Step 3.  Embrace Meal Planning & Prepping

Sometimes eating a balanced diet is easier said than done, but can be more achievable with meal planning and prepping. By setting aside some time each week to plan your meals, go meal prepgrocery shopping and prep your food, you’re setting yourself up for success. We want this to be enjoyable for you, so Health Promotion has some tips to make eating healthy even easier:

  1. Keep it simple. When mapping out your meals for the week, find recipes with very few ingredients. This will save you money and cut down the cooking time.
  2. Shop your kitchen first. Get creative and use what you already have in your fridge and pantry. There’s no point in buying more of what you already have!
  3. Look for deals. Use the local grocery store ads to find discounts on foods and shop the sales! Check out the Sprouts, Windmill Farms, Vons, and Ralphs weekly deals!
  4. Buy frozen, ready to cook ingredients. Fresh produce is great, but we don’t always have time to prep and cook it. Frozen fruits and vegetables are a great option for quick and nutritious meal additions!
  5. Cook more than you need. You are already spending time cooking, so make extra to take for lunch the next day or freeze for another day when you are short on time.

Now look at your calendar and find some time that you would like to devote to meal planning, prepping and grocery shopping. Remember, you don’t have to do it all at once. Find a routine that works for you and makes eating nutritious meals easier and part of your schedule!

Step 4. Schedule Some Me-Time

I 3 me timeYes, prioritizing yourself is just as important as getting an A on that exam. Don’t forget to take care of your emotional, spiritual and social wellness. This will look different for everyone. If you need some “me time” on campus, the Center for Well-Being is a great place to relax, meditate, read and even sit in a massage chair! Based on your schedule, you may have more time some weeks than others, but always try to squeeze in some time to unwind.

Remember to be patient with yourself as you begin integrating wellness into your schedule. Make small goals that help you develop healthy habits and make them part of your normal routine. Before you know it, making wellness part of your schedule will become second nature and you’ll be surprised at how easy it is and how much better you’ll feel!

By: Shantille Thompson, MPH, CHES

Sources:

http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need/page/0/1

http://www.brighamandwomens.org/about_bwh/publicaffairs/news/pressreleases/PressRelease.aspx?sub=0&PageID=1962

http://www.cdc.gov/physicalactivity/basics/adults/index.htm

http://www.cdc.gov/physicalactivity/basics/adults/index.htm

 

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SEXUAL VIOLENCE ON COLLEGE CAMPUSES

Sexual Violence on College Campuses

Campus safety impacts the entire San Diego State University (SDSU) population, making it a community responsibility to increase knowledge and awareness of issues currently affecting the safety on campus. One of the prominent concerns of campus safety is sexual violence due to its psychological, emotional, and physical consequences.

Sexual violence occurs in many different forms and can affect anyone. The term itself  means any physical sexual act (such as unwelcome sexual touching, sexual assault, sexual battery and rape) perpetrated against an individual without consent or against an individual who is incapable of giving consent due to that individual’s use of drugs or alcohol, or disability. Consent requires clear communication between participants and is the agreement to engage in sexual activity. It does not need to be verbal however; verbal agreement can help participants to understand boundaries. It is extremely important to understand that consent can be withdrawn at any point if a participant becomes uncomfortable. Sexual assault is extremely underreported which results in many perpetrators not experiencing any legal repercussions.

College campuses are beginning to stand up against sexual violence! This progressive movement is in part a result of the White House initiative called the Campus Save Act. This act strives to increase transparency about the scope of sexual violence on campus, guarantee victims enhanced rights, provide for standards in institutional conduct proceedings, and provide campus community wide prevention educational programming. To learn more about the Campus Save Act, visit: http://campussaveact.org/.

Check out RAINN Day 2015!

Sexual violence has become an increasingly widespread topic across college campuses resulting in the creation and implementation of many significant campaigns and events. Rape, Abuse, and Incest National Network (RAINN) is the nation’s largest anti-sexual assault organization educating more than 120 million Americans each year about sexual violence. RAINN uses community partnerships to put critical sexual assault information into the hands of young people. RAINN has created an annual day of action, which aims to motivate campuses to take a stand against sexual violence. This year, on September 17th, SDSU will be participating in RAINN Day. The event will have many opportunities for interaction with peers and staff and will include information about consent, survivor resources, and sex positive choices. Come out to this event at Campanile Walkway near Hepner Hall to help raise awareness on a serious issue that affects the SDSU community!

SDSU’s Let’s Talk Campaign

Let’s Talk is a current rape and sexual violence resource campaign at SDSU. The Let’s Talk campaign aims to raise awareness of sexual violence by increasing the communication about awareness, prevention, intervention, and survivor support. Let’s Talk is a collaboration of rape and sexual violence resources specific to each college campus. Police, medical, counseling, community, and specialized campus services are involved in the resource collaboration. The SDSUTalks.sdsu.edu website is a great resource for information about survivor rights and options, understanding consent, and for information on Let’s Talk programs and events happening throughout the year at SDSU.

Get Involved

Are you looking for more opportunities to get involved in taking a stand against sexual violence? Check out these resources in the SDSU community!

Aztecs for Awareness (AFA)

Aztecs for Awareness is an organization at SDSU that works to raise awareness of, and provide education about sexual assault and violence. The organization focuses on preventing sexual assault and violence along with responding to friends or family members who may become victim of rape, sexual assault and or domestic violence. AFA encourages students to be proactive about sexual assault and violence prevention on campus and in their home communities. For more information regarding Aztecs for Awareness, check out their Facebook page: https://www.facebook.com/AztecsForAwareness

Womyn’s Outreach Association (WOA)

The Womyn’s Outreach Association is currently the only organization at SDSU with the explicit mission to empower and liberate the female student population of the University. The organization creates activist events, and programs raising awareness of women’s issues and social justice. WOA implements the SDSU Take Back the Night each year in April. To learn more about WOA, visit their Facebook page: https://www.facebook.com/aodwoasdsu/info?tab=page_info

Article by: Samantha Greeney, MPH Candidate, Graduate Health Promotion Assistant

Resources

http://campussaveact.org/

http://sdsutalks.sdsu.edu/sdsutalks/

https://www.rainn.org/

http://go.sdsu.edu/student_affairs/healthpromotion/Default.aspx

5 [hidden] Benefits of Rowing

Unless you are among the lucky few, the majority of us dread cardio days.  The thought of going on the treadmill, elliptical, bike, or even stair master becomes such a drag no matter how dedicated you are to fitness. But what about those tucked away rowing machines? Think you won’t get as much of a workout? Think again.

  1. Weight Loss

Rowing burns calories rapidly, making it a suitable addition to your workout regimen if weight loss is your chief priority.  The full body nature of13 rowing makes it a huge calorie burner: in a few minutes a day, you’ll burn more calories on the indoor rower than you would on a machine that doesn’t engage as many muscle groups.  According to a Harvard study done in 2012, rowing vigorously on a stationary rowing machine can burn up to 632 calories per hour if you’re 155 pounds.

2.  Muscle Toning

Rowing uses virtually every major muscle group in your body. Unlike a bike, that only gives resistance in one direction, the activity of rowing works both the front and back major muscles therefore increasing the rate at which you burn calories.

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3. Cardio Benefits

Rowing is an endurance exercise that increases heart function. Keeping the rowing machine tension at a low level allows you to maintain a high rate of speed with minimal resistance. For cardio workouts this enables you to reach and maintain an aerobic state.

  4. Easy on the Joints

Its not rocket science to detect that running, and heavy weight training over time puts tremendous stress on your joints. Rowing on the other hand puts little pressure on the joints, due to seated position.  This low-impact exercise allows your joints to receive some much needed loving. With your joints not having to work as hard you are allowing your muscles to do most of the work which is the goal right?

5.  Great total body warm-up

Rowing machines are located in both the ARC and ARC Express cardio zones. Because of the total body activation of rowing, it’s a great way to warm up prior to your resistance training workout.

Why So Unpopular?

So with all these benefits, why isn’t there a line of people waiting to use rowing machines? The main reason is that most people just don’t know how to use them. Others may shy away from rowers because they provide a challenging workout, and some people just want to slump over a treadmill. Personal trainer Kyle Leong, shows us the proper use of how to use these calorie burning machines.

The 20-minute fat-burner: Try this routine designed to max out your muscles during each interval, while the recovery periods help increase the efficiency of this fat burning exercise routine. Set the rowing machine at a resistance of four. Then perform sets of 10, 15, and 20 power strokes—pulling the handle to your torso as fast and as hard as you can. Separate the power strokes with 60 seconds of easy rowing at about 50 percent of your full effort. Repeat the cycle until you’ve rowed for 20 minutes.

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MBACCLooking to get even more out of your workout? Rowing on water vigorously burns 844 calories per hour if you DCIM101GOPROweigh 155 pounds, according to a study by the Wisconsin Department of Health and Family Services. For an even better workout along with more of an enjoyable experience, ARC members have the opportunity to take rowing classes all semester long (for class credit) at Mission Bay Aquatic Center! GET OUTTA HERE… (Literally!) Access to these classes is major benefit to our members. Take the fitness outdoors while enjoying beautiful sunny San Diego!

Article by: Reyanne Mustafa

http://www.mbaquaticcenter.com/rowing.htm

7 Reasons to Fall in Love with Plyometrics (box jumps) [Plus Plyometric Video]

Cardio AND squats? Why not kill two birds with one stone?

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  1. They’ll make your legs insanely strong.

Jumping increases your strength and muscle tone, and builds both upper body and lower body strength like crazy. Box jumps force you to jump high enough that you’re forced to use every single muscle in your legs (as well as your arms) to propel you up.

You’ll be sore after the first few times doing them—but don’t worry, your legs will quickly gain massive strength from there.

 

  1. They’ll prepare you for other sports.

basketball-jumpingPlay basketball or volleyball in your spare time, or just like to be able to jump spontaneously into the air? Box jumps will improve your vertical jump, speed, and endurance, as well as increase your coordination to help you excel in any new sport you try.

If you’ve ever tried them, you’ll know what I mean—you learn to boost your coordination quickly since it’s all too easy when you’re tired to almost miss the box entirely and hit your shins on the front edge.Yeah..Ouch.

 

  1. They blast calories and melt fat.

When you jump, your body burns 800 to 1,000 calories an hour (compare that to 200 to 300 calories burned per hour while walking).

Since high intensity jumping such as box jumps stimulates changes in mitochondria (where fuel is converted into energy), your body will burn fat before carbohydrates— good news for anyone trying to lose weight.

  1. They’ll keep you strong and balanced.

No desire to falBanner for Plyol and break your hip later on in life? Then start doing box jumps today.

Since box jumps aid in balance, they’ll protect you from injury now and into old age. Plus, they’ll keep your bones strong and healthy for life. Caution: If you have weak knees or shin splits box jumps may not be the best exercise for you.

  1. They make you look like a hardcore!

While you may never be able to jump as high as this guy, being able to jump high and repeatedly is pretty darn cool.Female athlete is performing box jumps at gym

I’d put it right up there with pull ups and the beloved burpees as one of the most hardcore exercises ever.

  1. They can be done equipment-free.

Simply find a h2011-07-17-stepups_pooja_mottligh enough bench, or some stairs, or a table if you’re that good—and get jumping.

Depending on your level, most women should start with a 14″ or 18″ box, and guys should start with a 20″ or 24″ box.

  1. They’re fun (really)!

Once you get over the fear of actually attempting them, box jumps are one of the more fun exercises to actually do.

Why? Because jumping reminds us of being kids, and playful activities keep you young.

And finally, how to actually do box jumps:

Article by: Reyanne Mustafa

Video by: Jared Kleber, Kyle Leong, Liana Tsirklin

Controlling Over Consumption for the Holidays

Hey Aztecs! Did you know that most people gain 1-2 pounds just from the time between Thanksgiving and New Years? Here are 5 easy tips you can put into action to heHoliday Dietlp you control over consumption while maintaining full satisfaction from all that crazy-good holiday food.

  1. Protein and Fiber – Put those on your plate first
    1. Foods high in protein and fiber are the most satiable. Making them a priority in your food choices can help you eat less overall and prevent overeating.  Foods high in protein and fiber are more micronutrient dense, have fewer calories, and add volume to your meal, while still tasting great!  They will also keep you full longer, helping you cut down on post-meal snacks.
  2. Smaller Portions at a time – Eat less while keeping food volume the same
    1. You will eat less if you have less on your plate, while feeling just as satisfied. Tricking your mind into thinking you have just as much food on your plate by keeping the volume of food the same, but adding in foods that are less calorically dense (fruits, vegetables, etc.) on each plate will allow you to actually eat less without losing fullness.
  3. Out of Sight, Out of Mind – Reduce temptations to snack unnecessarily
    1. If food is easy to eat, it is easy to overeat. Avoid having food within arms reach or in your vision on a regular basis, and cover up your food to avoid temptations to snack unnecessarily.  The more effort involved in eating, the less likely you are to overeat.
  4. Continue Staying Active – Keep your exercise regimen consistent throughout the holiday season
    1. Exercising releases hormones that will help you stay in control, calm, and confident. Not to mention, it burns calories, increases metabolism, and strengthens your mind and body.  Whether you are at the gym, at the park, or in the privacy of your own room, there are plenty of exercise options you have regardless of equipment, time, and fitness level.  During the holidays, try incorporating your friends and family into fun group exercises like a pre-meal flag football game, a post-meal walk, or a YouTube workout session.
  5. Set Realistic expectations – Don’t give up
    1. Let’s face it, it may be impossible to completely avoid overeating throughout the holidays.  Setting too high of an expectation for any goal is a recipe for disaster, and in this case will result in succumbing to cravings.  Enjoy the food and company while always keeping a positive mindset.  If you find yourself overindulging, don’t give up and let it define your eating habits.  Remember, life is understood in the past but must be lived in the present, so learn from your mistakes and move on.

Good Luck!

Print

How are you working on keeping your holiday meals in check for the holidays? Let us know! #LiveWellAztecs

By: Jimmy Shiba, Graduate Health Promotion Intern,  MPH Candidate

Resources:

http://evidencemag.com/holiday-feast

SDSU’s New Yoga Club

An interview with Club President, Kelilah Federman

Aztecs! SDSU has a new Yoga Club that will start meeting soon. We had a chance to sit down with the president of the Club, Kelilah Federman for an interview.

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Q:  Tell us the benefit you want to share with other students.

Federman: Yoga helps us be more centered, present, and less stressed.

Q: How did you get started?

Federman: I saw a sign near my home and got hooked from the first class. Now I practice about five times per week, and sometimes twice per day.

Q: Define the primary need a yoga club will meet for students.

Federman: The club will be a way for like-minded individuals to come together and connect. The goal of meetings is to have fun, practice yoga, and relax.

Q: If one great thing comes from developing the new club what would that be?

Federman: A connected group would be the ideal outcome. We plan to have yoga adventures, in amazing new places like beaches and mountains.

Q: What is your vision for a typical gathering of yoga club members?

Federman: Our typical meeting will be nice grassy areas nearby campus. We want to make this club accessible for all SDSU students. Practicing outside is a great way to connect with the earth and the other students around you.  


10518988_10152524497884321_2527555110462679907_nQ: What was your greatest yoga experience?

Federman: I have had two amazing experiences with yoga and travelling abroad. I was participating in the SDSU study abroad program in Costa Rica and had an opportunity to instruct some of my fellow SDSU students.

I also travelled to Israel and met a friend who also practiced yoga. We kept coming up with poses that we could do in the various places we travelled, like doing camel pose next to a camel!

Q: If students want to get involved with the club, how do they start?

Federman: The best way to contact me is by email at kelilah.federman@gmail.com

Also, if students are interested in getting more involved in the club, some leadership positions are available

Q: What is your major at SDSU and when will you graduate?
Federman: I am majoring in Political Science with a minor in Interdisciplinary Studies with the honors program. I plan to graduate in 2017.