Wilmington College Blog

Student Health 101

March 03, 2013

 

Contributed By: Lynnea Kraft

   For those of you contemplating a healthier lifestyle, but don’t know where to start…check out Student Health 101! Student Health 101 is a website geared towards college students and the young adult lifestyle.  THe site has a section specifically tailored to the needs of the Wilmington College community. In addition, the home page has a button you can click for upcoming health based activities on campus. This relatively new addition to Wilmington College Health and Wellness Promotions has some really great tips. Videos, articles, and quizzes are the media SH101 uses to engage your brain.

   Although you may not want to wait for the videos to load, I would like to say that they are very beneficial (hopefully with the new Internet upgrade the college is receiving over spring break, these videos will be much more easily accessible) !   I recently watched few on the most recent addition of Student Health 101. The videos ranged from disordered eating to chocolate avocado mousse to group meeting pointers. If you still are too impatient to wait for a video to load they also have some great articles for a quick, educational read.

            Hopefully, Student Health 101 will inspire you to get active and maybe make one or two small changes to your life.

 Here is the link for Wilmington College’s very own SH101 :

http://readsh101.com/wilmington.html

Tags: students , Wellness , Wilmington College

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Little Changes

February 16, 2013

 Contributed by: Lynnea Kraft

Being RA is still going well, and I am getting more involved with different aspects of my Exercise Science major. Lately I've been really interested in the nutrition aspect and mental health.

While procrastinating homework (not recommended), I came across an article with some good tips for making little self-imrovements. This article is not a college endorsed or funded site, but here is the link http://kriscarr.com/blog/crazy-sexy-gentle-how-to-cleanse-in-2013/.  It's mainly a health and wellness blog for women, but any gentleman reading this would likely benefit as well.

I definitely agree with the article that little life changes are easier to integrate than extreme changes.  For example, let's say one of you goals is to cut down on sugar intake, but you never feel like working towards your goal because  you feel it might be an all-or-none deal.  This should not be the case. Instead of saying to yourself I can never have cookies or pop again, think to yourself "I can have a cookie or a soda, just not 5 cookies or sodas.  Just cut down on one cookie or one soda a day. Some effort is better than no effort!  Or if you are open to switching foods, grab a piece of fruit instead of a cookie. Or even two pieces of fruit.  (You might grab two or three cookies, or have two or three cokes, why not have a few pieces of fruit instead? In fact, you'll eat less because the fiber in the fruit will fill you up sooner and you won't have to eat as much. Plus it's natural sugar, not high fructose corn syrup).

 It's still the beginning of 2013 - it is not too late to start a "New Year's" resolution!   

Tags: college , Sports Nutrition , Wellness , Wilmington College

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Fresh Start

January 20, 2013

Ideas for a fresh start.

Ideas for a fresh start.

Contributed by: Lynnea Kraft

            Christmas cookies, honey-maple glazed spiral ham, sweet potatoes and chocolate covered pretzels have left me yearning to be home once more for Christmas time.  Although starting a new semester can be rough -especially with thoughts and tastes of home still permeating every sulcus and gyri of your brain- it can also be very rejuvenating. 

A new semester is a time to start new habits and break old ones. A new schedule, new teachers, classes and peers can make breaking old habits easier.  Near the end of last semester poor time management and lack of personal time became the norm.   I had stressed myself out so much that I was, for lack of better words, burned out.  This New Year and semester allowed me to have a fresh start.  Take advantage of these changes. Choose to see them as opportunities rather than challenges.  Look at what bothered you, made you struggle, or set you back last year and come up with your own personal game plan to fight or nullify those previous obstacles.  You might be feeling overwhelmed and crunched for already, but by taking a bit of self-evaluation time now, you will save yourself days of time later.

Stay hydrated and get rejuvinated.

 

Tags: Busy , Friends , Time management , Wellness , Workout

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Spin into Fall

October 18, 2012

Try out a class in Herman Court next to the raquetball court!

Try out a class in Herman Court next to the raquetball court!

 

Contributed by: Lynnea Kraft
As some of you may know, I am a very active person. One of the ways I love to get my exercise in is by spinning. I went to my first spinning class this past summer in when I was studying abroad in Argentina.   When I returned to campus this fall I was excited to see that Wilmington College now offers spinning classes for credit or just for recreation.   I ended up adding one of the spin classes officially to my schedule. These classes taught me that there is a lot more to spinning then merely pedaling a stationary bike.  
                Spinning bikes have weighted wheels that are connected to the pedals so that spinners (people who spin) cannot coast. The bikes that WC owns are equipped with a dial that can add or take away resistance, or it can be used as a brake. Adding resistance makes it harder to pedal, and turning the dial the opposite way will take away resistance and make pedaling easier.  In order to simulate hills like in real-life cycling, the instructor will lead the spin class through a series of “hills”, “flat roads”, or “steep climbs,” and “jumps.”   To simulate these, the spinner will add resistance and change body positions per the instructor’s directions. 
In addition to my mandatory spin class for credit, I have begun to lead classes myself and attend other classes just for recreation.  I realized that each instructor can give you a different experience. I personally enjoy when the instructor gives visuals while biking. For example, if the class is doing a climb with resistance for a long period of time, the instructor may tell the class to think about being on country road nearing the end of a race. When the climb with resistance interval is almost over the instructor may say “There are some racers gaining on you! You are almost at the finish line!” This imagery always helps me push myself just a little bit harder.  
I f you would like to try spinning, classes are now being offered Monday through Thursday. Check out the flyers posted around campus for the current schedule!

Tags: Fitness , Fitness Challenge , Wellness , Workout

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A Workout for Everyone!

September 21, 2012

 

Contributed By: Lynnea Kraft
“Have you ever heard of ’The PROGRAM?’”  I had seen signs posted around campus with that phrase headlining.  I thought to myself “Why, no. No, I have not.” I’m always looking for ways to changeup my workouts , so I abruptly stopped to read the sign as people dodged me on their way to dinner.   The following poster snippets jumped out as I continued enlightening myself about this new class:
“.. plyometrics, abs …” Well, I don’t know what sort of creature a “plyometric“ is, and who doesn’t need a good ab workout? New exercise word + abs= education + toned core = I think I’ll try this class.
“…P90x and Insanity”  Now, I have yet to try either of those, but friends have told me those workouts can get pretty intense.   Intensity = sweat = challenging = I need to try this class. 
Classes … Tuesdays and Thursdays at 7:30pm and 8:30pm” Night class Tuesdays + RA meetings at 9:30pm Thursdays = I AM going to “The PROGRAM.”   Thursday, 7:30pm!  I then penciled it in to my schedule.
When I arrived at Herman Court, I was a bit lost because I forgot to check the sign for where exactly in Herman court this class was to take place. I walked around hoping to run into someone who could tell me where to go. I did run into some people, but they had no idea what I was talking about. I started to fear I would be getting flabby abs, instead of a tight tummy. Thankfully, after a few more minutes of wandering, I found it in the auxiliary gym (it’s the small gym on the same floor as the bleachers, between the main gym and the football field).    It was a small class, but the instructor told me that most people come at 8:30pm. Approximately 50 minutes later, I had definitely worked up a sweat, tried a few new exercises, and learned that a “plyometric” is not some extinct dinosaur. A “plyometric” is a powerful movement done quickly and repeatedly.    With a good instructor, and a good workout, I recommend this class to break up your typical exercise routine, or start new one!

Tags: Schedule , The Program , Wellness , Workout

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A Healthy Snack

September 13, 2012

Kroger, Aldi, and Walmart carry it.

Kroger, Aldi, and Walmart carry it.

Contributed by Lynnea Kraft

As this is my first blog, I'd like to introduce myself.   My name is Lynnea Kraft.  I am a junior and mymajor is Exercise Science.  I currently live in Friends Residence Hall as an RA (Resident Assistant).  My interests and activities include spinning, cycling around town, swimming (just recreationally… I can’t even freestyle properly!), trying out new healthy food recipes, and I’m always looking for a new ways to exercise.  Now that you know I’m a food fanatic and a health geek, I’ll kick off my first blog by telling you how to make my absolute favorite breakfast/snack. 

Are you ready to learn what my super-healthy, super-tasty, super-fantastic breakfast is?

Okay…. My favorite snack/breakfast is…. wait for it…. Fage 0%fat plain Greek yogurt! But don’t worry, though, I don’t just eat it plain. I like to add granola or some high protein cereal (it adds texture, crunch, protein, fiber and other essential vitamins and minerals), honey or blueberry jam (to make it naturally sweet), and some dried or fresh fruit. I also recommend adding in some wheat germ (the most nutritious part of the wheat kernel); it’s a concentrated source of vitamin E, folic acid and other stuff your body will thank you for! Once all that tastiness is in bowl, just mix it all together… and “PRESTO!” The perfectly delicious, deliciously healthy breakfast has just been concocted.  This not only makes a good breakfast because it is low-fat, but also because it is very high in protein. In just one cup of Fage Greek yogurt alone there is 23 grams of protein! If something is high in protein, it will make you feel full longer and prevent you from carb-cravings later in the day. Ever since I introduced it into my diet, I noticed that I wasn’t dying of hunger by lunch time or binging on unhealthy carbs before dinner. Unlike the cereal and milk I used to eat for breakfast, this breakfast helps keep me going and makes me feel satisfied long after I’ve eaten it. With all the stresses of school starting, it is nice to not have to be stressing out about food! Try it out for yourself and see if you notice a difference!

Tags: homepage , Wellness , Wilmington College

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Dinner Adventures

August 22, 2012

first attempt at sushi

first attempt at sushi

Contributed by: Brad Fuller

While many first year students at Wilmington College eat most meals at the TOP (Top of Pyle Center), I finally have the luxury as a junior of cooking meals in my apartment. The other night, my roommate and I decided to make sushi. I am a vegan (more on that at a later time ☺) and I love to cook, so my next kitchen goal is to become a master sushi chef. The first attempt turned out to be more like a burrito wrapped with seaweed instead of a tortilla, but it still tasted like sushi. I have a few ideas to improve on the next batch, and hopefully I can get good enough to make it for my residents (I am a community advisor in the College Commons apartments). I do plan on cooking other things as a community building activity, and I believe burritos will be first on the menu. Eating healthy whole foods is very important to me, and they can be very delicious as well. I am looking forward to sharing food with people that may not know me and people that do, as well as explaining to them a little more about my dietary choices.

 

Now listening: Tim Hecker – Dropped Pianos
(Kranky; 2011)
http://www.last.fm/music/Tim%2520Hecker/Dropped%2520Pianos?ac=dropped%20piano
 

Tags: food , sushi , vegan , wellness , wilmington college

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Relay for Life

April 15, 2012

A photo of me speaking at the Clinton County Relay for Life a couple summers ago

A photo of me speaking at the Clinton County Relay for Life a couple summers ago

 Contributed by Brad Fuller

 

Last night was our annual Wilmington College Relay for Life. Although there was rain at the very end, the weather for the event was great and I believe that it was a success! Relay has a special meaning to me because I am a cancer survivor myself. At 15 years of age, I was diagnosed with adamantinoma, an extremely rare form of bone cancer. I underwent a limb salvage surgery on March 20, 2007, which involved the removing of my left tibia (in which a cadaver bone and metal plate were put in its place), and my right fibula was also removed and put into my left leg for more support. As it may seem, it was a drastic, life changing procedure; 18 hours in the operating room, 10 days in the hospital, 13 months of crutches and still in the recovery process to this day. As strange as it may seem, this was, in my opinion, the best overall experience in my life. I learned that you can never take anything for granted and that you never know what you have until it’s gone. Relay for life helps give people hope that are unexpectedly placed in situations like this, and it brings joy to those who have lost loved ones to cancer, knowing that they have people all around them offering support. I am looking forward to participating in Relay in town this summer!

Tags: , Relay for Life , students , Volunteer , Wellness , Wilmington College

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Cycling

March 21, 2012

My Fixie

My Fixie

 Contributed by Brad Fuller

 

The weather the past couple of weeks has been incredible! For me however, that is not always the best thing during the school year. I love being outside; road cycling is one of my favorite activities and I cannot resist the temptation of a perfect day. When I have schoolwork to do, this could be a minor issue. Yesterday, a fellow athletic training student and I rode a 33-mile loop around the eastern portion of Clinton County. I am still getting in shape for the season, so today will be a rest day for sure!

Also on the topic of cycling, I bought a cheap fixed gear bike over spring break, just for getting around town on and for fun. Fixed gear bikes are exactly what the name says they are; one gear that is fixed to the rear wheel. It is a machine in its simplest form, no gears, breaks are optional, and no coasting. If the wheel is moving, the pedals are moving at the same rate. To some, this sounds like a horrible ride. To me (and a lot of urban cyclists around the world), it is a cheap, efficient, and fun way to get around!

Tags: Athletic Training , Cycling , Fitness , Fixed Gear , Fixie , Nutrition , Peace , Wellness , Wilmington College

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Back From Break

March 12, 2012

My

My "spring break diet"

Contributed by Brad Fuller

 

I am now back from spring break, and it was incredible! Some people enjoyed extravagant beach vacations, but I stayed at my home in Wilmington, Ohio and loved every minute of it. My break consisted of riding my bike when the weather was nice, eating Chipotle (!), and being lazy for a week. Usually I’m not the lazy type, but this semester has been wearing me out. However, I’m ready to get back to it and get the semester over with, as it is one of the more difficult in the Athletic Training curriculum.

This week, I will be going to see The Lorax movie in town courtesy of the honors program. One immediate benefit of being in the honors program is that you get to go to several “enrichment activities”. The first semester of my freshmen year we went to see The Blue Man Group perform in downtown Dayton. This year a group went to see the musical “Wicked”, which I was unable to attend. As I wrote about earlier, we went to a play at the Murphy Theater in Wilmington last month. If you get invited to join the honors program, I highly encourage you to accept the invitation!
 

Tags: Spring Break , Time management , Wellness , Wilmington College

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Student Blogs

Welcome to the Wilmington student blogs, where several students contribute to this column.