Check out this article brought to you by the lovely Her Campus contributor, Alexa Wilansky.
The Springtime Fruits You’ll Need To Stay Healthy This Season | Her Campus.
Incorporating fruits like apples, kiwis, apricots, mangos, watermelon and grapefruit into your daily diet will not only keep you healthy — but could potentially help you lose weight. Read on for what Her Campus has to say about this.
By Emily McLaughlin
Article 1: Love to sweat, live to sweat
Article 2: Love to sweat, live to sweat: Your exercise routine
Article 3: You’re reading it. ;)
If your focus is to lose weight, cardio is most important. So, why lift? Well, strength training will improve your cardiovascular abilities and get you looking toned. Make time in your schedule for both.
Here are 5 total-body strength moves that work your muscles head to toe in the most effective way possible. These exercises use weights. Start weights small and increase as you get stronger.
Plié Arm Sculptor - targets inner thighs, legs, glutes, arms, shoulders, abs
Holding a 3-10lb weight in each hand, take a wide stance with toes pointed on a diagonal (wide enough so that when you plié, your knees go over your ankles, and no further than your toes). Plié, lifting your arms up and out to the side (palms face down) until they reach shoulder height. Return to a plié squat, bringing arms back down. Repeat 10x to complete 1 set. Do 3 sets.
*keep back straight as you plié, driving your weight down through your center
Woodchopper – targets legs, glutes, back, shoulders, abs [triceps]
Stand with feet a little further than hip-width apart, toes pointing forward. Hold a 8-15lb weight with both hands right above your head (elbows straight). Squat, shifting your weight back into your heals and bringing the weight right down between your legs. Return to standing, bring that weight back over head [Bonus move: add a tricep dip here). Repeat 8x to complete 1 set. Do 3 sets.
*stick your butt out when you squat, keep shoulders and eyes up, move slowly and keep weight under control
One-legged Dead Left - targets back, abs, glutes, hamstrings
With arms straight down, holding 5-15lb weights in each hand (backs of your hands facing forward), put all of your weight in your right leg. Lower your upper body down, hands moving towards the ground, lifting your left leg up to the back (hips square, left toes pointing towards the ground). Your back and leg are in a straight line, parallel to the ground. Return to standing, all of your weight stays in your right leg, left toes touch the ground behind you. Repeat 10x on the right leg and 10x on the left leg for 1 set. do 2-3 sets.
*move slowly in this move, engaging your core for balance, keeping your gaze off in front of you so that your shoulders do not drop too low
Curling Lunges - target legs, butt, abs, biceps
While holding 5-15lb weights by your side, step your right leg forward for a lunge. Hold this position, perform a bicep curl, then return to standing. Do the same on your left. This is 1 rep. Do 10 reps for 1 set. Complete 2-3 sets.
*When you lunge forward, bend low and make sure your front knee lowers down so that it comes over your ankle.
Ab-twisting Balancing Act - targets abs, arms, butt
Stand with feet about shoulder-width apart. Using a 5-15lb weight or medicine ball, hold it straight out in front of you. Transition all of your weight into your right leg, lift your left knee up to hip height all while bringing the weight into your chest for an ab twist to the left. Repeat by returning your leg to the ground and arms out front, then lift your right knee and twist to the right. This is 1 rep. Do 10 reps to complete 1 set. Do 2-3 sets.
*Use a weight or a medicine ball, move slowly to maintain balance and control
It should take under 30 minutes to complete all of these total-body strength exercises. Do these moves 2-3 times a week, resting for a day or two in between workouts. Do a full-body stretch at the end of the routine to reduce soreness and make those muscles long and lean.
Happy exercising. :)
By Emily McLaughlin
We talked about this is my last article (Love to sweat, live to sweat), spring break is right around the corner. I want you all to look and feel amazing when you slip into your bikinis, hit the slopes or slave away at work during our week off in March. By spring break, I want exercise to be your medicine. I want exercise to be your favorite stress reliever. I want you to love to sweat and live to sweat.
Exercise is extremely important to your physical and mental health. With that said, I don’t want you to only create a temporary, pre-spring exercise plan… I want you to create a life-long exercise plan. I want you to create something you can stick with, so that exercising isn’t a chore. I want you to be excited to go to the gym or to head outside for a run.
The following exercise plan is quite daunting, but it doesn’t have to be. 30-minutes of heart-pumping (cardio-esque) activity every day, with 2-3 days of strength training is the ideal–but I know that this is not possible.
Start by finding space in your busy schedule for 5 days of cardio exercise and 2-3 days of total-body strength training. These workouts can, of course, overlap so that you are not exercising 7 days per/week.
Here is an example exercise regimen:
Day 1: 45-60 minute cardio routine, 5-minute stretch
Day 2: 30-minute cardio routine, 30-minute total body strength routine, stretch
Day 3: 45-60 minute cardio routine, 5-minute stretch
Day 4: REST, or you have a few options– 30-90 minute mind/body class or home-workout to soothe your body (yoga, pilates, or a long stretch); or if your up for it do a 30-minute cardio, 30-minute strength routine
Day 5: 45-60 minute cardio routine, 5-minute stretch
Day 6: 30-minute cardio routine, 30-minute total body strength routine, stretch
Day 7: REST, or alternative cardio (clean your house, power walk while grocery shopping, go skating with some friends)
What I’m doing (a real life example):
Day 1: Zumba, stretch
Day 2: 2-3 mile run, strength training, Yollet
Day 3: Zumba (1.5 hour class!), stretch
Day 4: 2-3 mile run, Yollet
Day 5: 3-5 mile run, Yollet
Day 6: Zumba, strength training
Day 7: REST, or 4+ mile run (I am training … that is the only reason I am running so much… otherwise this would be a BIG rest day!)
Okay… this looks scary, especially for all of you busy folks. However, if you are serious about integrating exercise into your life, and serious about losing a few pounds before spring break, this is what your exercise regimen should look like to some extent.
My regimen is a little crazy–but that is because I am a Group Fitness instructor. Also, I understand that it is a bit easier to for me to get to the gym because, well, I have to be there. But… I PROMISE YOU… if you schedule time to workout in a way that is convenient and in a way that does not add stress to your life… you can do it.
That was your pep-talk, now make time to get moving. If you have to, make time to do cardio at the gym and strength training at home (or vice versa). I will be posting videos more frequently to give you ideas for quick, effective, calorie-torching workouts. You. Got. This.
*Images from Pinterest :)
By Emily McLaughlin
All right, ladies, we are half way between New Year’s and spring break. Yeah, I said it… SPRING BREAK. Some of the dedicated few are still working on those fitness related resolutions (keep up the good work!), others have ditched their resolutions and are focusing in on spring break looming in the future.
If you are looking to get toned for a tropical spring break trip, I want to guide you on your way with a 30-day plan. But before I get there, I want us all on the same page. This is not an easy, express weight-loss plan. This is about toning up, slimming down and creating healthy habits that you can stick with… well… for the rest of your life. Up for the challenge?
1. Back to exercise basics
Remember that results don’t happen over night. Wherever you are in terms of fitness, start fresh and create a workout routine that you can stick to. Take a look at your schedule (now that add/drop is over and we are settled into classes), and pencil in specific times to exercise. Allow time to do cardio 5 days/week and strength training 2-3 days/week. At least 5 days at the gym is the goal, while it might not be realistic for all.
Cardio: Switch it up each day–cardio does not have to be boring. Run, walk, hike or try a Group Fitness class. Aim for 30-60 minutes of cardio 5 days/week and STICK TO IT. Work it into your schedule so that nothing “comes up.”
Strength Training: The same goes for strength workouts… pencil them in! Don’t know what to do with those hand weights? Don’t understand what muscles those goddamn machines even work? Stay tuned for some of my favorite dynamic strength moves in future articles. For this week, focus on doing upper body one day, lower body another, and abs if you can fit in a third day.
You will not look like this at the gym.
After a couple of weeks of a consistent routine, you will look like a pro as you strut through the Rec Center.
2. Eat clean
Flat tummies are made in the kitchen. First, get rid of all the processed foods and unnecessary sweets in your home so they are not there for temptation. Next, change your ways and start counting calories and measuring servings. Don’t become obsessive about this, but become aware of how much you are consuming vs. how much you really need to consume.
Calculate your caloric needs with this great tool from Self: http://nutritiondata.self.com/tools/calories-burned
Once you get a handle on your hunger and needs vs. wants, you will start seeing results… I PROMISE.
By spring break you are going to LOVE to sweat, you are going to LIVE to sweat. Strong is the new skinny.
View this article on Her Campus!
By Emily McLaughlin
Really, it’s time for some crunches.
I know that you have four finals to take, two 15-page research papers to finish by the end of the semester and a group project that is driving you insane (and if you don’t, I’m extremely envious). Put all of these assignments aside and do three things for yourself: eat healthy foods, sleep for at least seven hours and exercise daily.
Doing these will guarantee you some sanity.
This is the time of year when students get sick, their computers crash, their printers run out of ink, and their professors demand them to produce incredibly amazing work. The holidays are also coming up, which means our pockets are starting to look emptier than usual and those crazy family gatherings are all we have to look forward to. Remember, we are students, not superheroes. You can’t handle all this stress without doing a few things for you.
RULE ONE: My number one rule during times of stress is to eat healthy foods. When students are stressed there are two things that can happen: Either they forget to eat, or they mindlessly eat (you know which kind of person you are). Some of us tend to concentrate on our studies and forget that whole eating thing. Therefore, if and when we do eat, we tend to binge on something fast, easy and unhealthy. For the mindless eaters, we munch on food to concentrate. It helps us focus and feel fueled. So what should you do? Packing healthy snacks will keep you away from junk food. Also, taking study breaks to eat your meals will help refresh and refuel your brain so you’re ready to get back to work.
RULE TWO: Another way to limit stress during this time of year is by getting enough sleep. I prefer eight or more hours, but sometimes that just isn’t in the cards.Aim to get at least seven hours of sleep each night. Manage your time effectively so you don’t have to set up camp in Du Bois until sunrise. Pencil sleep into your schedule and avoid caffeinated beverages past 3:00 pm, as they could affect your getting asleep.
RULE THREE: The last thing you absolutely NEED to do is exercise. I’m serious. During crunch-time, do crunches, take ten minutes to step away from your desk and stretch, go for a quick jog or attend a group fitness class if you have the time. Even taking the stairs down from the sixth floor of the library, and back up will give your brain a boost and give you the energy needed to get through your paper. Aside from relieving stress and elevating energy, exercising will help you sleep better, release tension and fight flu and cold.
Academics are important but put your health first for the following two weeks. Do these things for you, and finals will be that much more bearable.
Read this article on Her Campus!
By Emily Mclaughlin
Being healthy is not about dieting, it is about lifestyle changes. Small changes in the what you consume, how you exercise and how you manage stress can make all the difference in your health and physique.
Get a headstart on your New Years resolution and set goals before the food-filled holiday season begins. Starting now will help you learn control and help you keep off the pounds during the winter months.
Follow these tips to get on track and start the journey to a healthy and happy you.
Find the problem: You might say, “My resolution is to lose weight,” but it is important to find out what is preventing you from losing weight now. If the problem is over-eating say, “My resolution is to get a handle on portion control.” If you are concerned with the foods you are eating, ask yourself whether your diet is filled with saturated fats, sugars and sodium. Lastly, ask, “Am I getting enough exercise?” Factoring the recommended 30-minutes of exercise into your daily routine could be all it takes. Most likely, you are dealing with a combination of these problems, so write them all down and be specific.
Continue reading
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By Emily McLaughlin
Over 40% of UMass undergraduate students live off-campus. For many of these students, the decision to move from a dorm to an apartment comes down to finances. Living off-campus saves students money by subtracting housing, and possibly a meal plan, from their University bill.
At first, the off-campus lifestyle seems ideal: no dorm rules, no RA to answer to, being able to take a shower with bare feet and having a kitchen with all the amenities. Much to students’ dismay, reality sets in when it comes to eating.
If your motivation was to save money by moving off-campus, y0u probably reduced or completely did away with your meal plan. This means you need to plan, shop, cook and clean in order to feed yourself. Each of these tasks takes time, something that is very valuable to college students. If you are trying to maintain a diet and eat healthy, there is one thing you should keep in mind while planning and shopping for meals: shop outside the grocery aisles. Here are some reasons why you should avoid the aisles and stick to the perimeter of the grocery store.
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By Emily McLaughlin
This article was originally intended to help UMass students bounce back from an indulgence-filled Halloweekend. However, in the wake of this rare and unprecedented October nor’easter, we all have a bit more to recover from.
Since the middle of last week, many UMass students have been celebrating Halloween by indulging in candy, salty treats and pumpkin beer. The storm that hit Western Mass on Saturday only led us to indulge even more. Loss of electricity left students with limited access to food, especially healthier options. Food in the fridge spoiled and stores, if you could get to one, were picked over. As a result, all that we had to choose from were sodium-filled snacks and carb-filled dinners.
As we all come out of the dark and begin to reconnect with the world, we need to focus on getting back on track in terms of schoolwork, housework and our diets. Here are some tips that will help you step away from the Ramen, chips and candy, getting you back on your#healthyswag.
1. Acceptance. Admit that you slack off and that you indulged a little too much this weekend. Also, don’t let this weekend set the stage for the rest of the winter. After winter comes spring… SPRING BREAK! (I’m excited! I finally booked my vacation.)
2. Clean house. Get the candy and salty snacks out of your sight– pack them up or feed them to your friends. Out of sight, out of mind. You can even try making a dessert from all of your leftover candy and serve it to your hungry friends at the Homecoming tailgate.
3. Restock. Most stores are open and fully stocked. Take your cart around the perimeter of the grocery store to stock up on produce, lean meats, dairy and organics. There is a whole theory about outside-the-aisle shopping, learn more in next week’s health article!
4. Hydrate. You’ve cleaned up and restocked, now it is time to cleanse. Make sure you are drinking 8 or more 8 ounce glasses of water every day (more if you are moderately or highly active). Lastly, don’t only drink when you are thirsty. Aim to stay hydrated all day to increase energy levels and stay alert.
5. Sleep. When tired, you may benefit from a night of recovery sleep. Try to fit 10 hours of sleep into your schedule to wake up feeling well rested and more alert. Also, try eating magnesium-rich foods, whole grains and lean protein to boost energy throughout the day. Feeling energized and alert will also help you eat mindfully and get in that daily workout.
6. Sweat. Sweating will help you feel better physically and mentally. The Rec Center is open and the roads are almost clear, so get out of your house and get moving. Exercising can help you de-stress and will help you fight off illnesses as the temperatures drop.
View this article on Her Campus!
By Emily McLaughlin
A few people have been asking me, “What should I eat, and when should I eat, before and after my workout?”
My rule of thumb here: carbs before, protein after. However, there are many other factors that contribute to what and when you should eat. For example, how long will you be exercising? Will your workout be low intensity or high intensity? When will you be able to eat before your workout–do you have less than an hour? More than an hour?
Self Magazine provided some guidelines to follow in order to fuel your fat burn based on all of these factors. I have adapted these guidelines so that they are manageable for college girls everywhere. Thess suggestions are based on a workout that is about 60-minutes long.
You are preparing for a low-intensity workout. This entails walking, light strength training, yoga or other forms of exercise that don’t leave you feeling out of breath. Do the talk test if you are not sure what intensity level your workout is: can you carry on a conversation fairly easily? If so, your workout is low-intensity.
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By Emily McLaughlin
Fall is well under way (aside from the minor heat wave this weekend), which means that it is time for hot chocolate, warm soups and pumpkin flavored coffee. Recipes are sprouting up all over the internet for Fall-inspired meals, so I took the liberty of concocting my own; how about some chicken sausage and kale soup?
When you are making a big batch of soup, use your imagination–you really can’t go wrong. Take this endeavor as an opportunity to use up all the veggies you have been meaning to eat. I had a few links of chicken sausage and a strange array of vegetables that needed to be cooked, so I essentially just put them all in a pot and stirred. Measurements and quantities don’t really matter too much when it comes to soup, so don’t stress about the numbers. Here is a very basic recipe, the flavors your choose to add will help make the soup your own.
Ingredients:
Preparations:
You will need a medium skillet and large cooking pot for this soup project.
If you are using dry beans or rice, prepare them a whole day in advance or get them started a hour before you start making your soup (there are usually cooking instructions on the packaging). If you are using canned beans, take some time to drain and rinse them.
Peel and dice your vegetables and chop your sausage into bite-size pieces.
Cooking Instructions:
That’s it; you’re done. Pour yourself a bowl of soup and enjoy. Now (if you didn’t share), you probably have a lot of leftovers, right? Let your creation come down to room temperate and refrigerate and/or freeze it. And remember… Don’t stress about making soup… It’s only soup!
