Let’s face the facts here shall we? As a college student, life in the summer can be filled with either summer classes, work, internships, craziness or if you’re lazy then nothing at all. Well as a student that has transfered from one university to another and is now facing the penalties of losing credits and class equivalencies, well fear not. Sure I have to stay an extra year at school, but I’m not so concerned about that. What’s really making me stress out is how packed a summer schedule I have and how that may interfere with my diet and exercise.
I won’t lie and say that I have been too “tired” to exercise or I’ll just go ahead and eat that scrumptious, sugary goodness in front of my face. No one’s perfect here. However, if you’re in the same boat I am taking 10 credits this summer, working 5-6 days a week on top of trying to have a social life and exercise/keep healthy–it’s okay. I am overwhelmed and exhausted too. There is a way to beat the madness though!!! The answer? Time Management. It’s that simple. I actually learned this awesome technique at my one of my past jobs, Vector Marketing. Yes, I sold Cutco knives and did very well and had a great time doing it (minus the injuries that can come with it).
The first step to time management?
Buy an hourly planner from Staples or some Office Supply Store. Knowing each day of the week what you are doing hourly is a great way to stay organized. I schedule when I get up, when I have class, work, want to workout, hangout/free time, etc.
The next/final step?
Pick one day of the week to plan each week ahead of time. That way if you’re already committed to something, you don’t take on too much or accidentally forget to do something or see someone. Keep notes in the blocked off times that you are busy as to what you need or anything of that sort. Of course one of my most important times is exercise!! I can’t just say I’m going to workout at one time then change it because either I’ll lie to myself and say I’m tired or go off and do something else. I’ll just disappoint myself.
So it’s really this simple. Just stay organized and committed to your planner and you will have a successful hectic summer!
Steam and sautée broccoli with whole garlic and olive oil.
Should come out like this. Cook for about 15-20 minutes until broccoli looks like this. It is fast and easy!
An excellent source of vitamin C, folate, beta-carotene, protein, calcium, iron, potassium, & other minerals
It is rich in glucosinolates, effective natural cancer fighters
low cal and high in fiber
Resource: Foods that harm Foods that heal
For every 4 cups of of water use 6 white tea bags (I made about a gallon)
Let the tea bags steep for 15 minutes each time
Put tea in refrigerator to cool
Slice up some limes and put some fresh mint in your drink and now you have the perfect drink for summer!
Looking to train like an athlete if you’re technically not one anymore since you’ve entered college or even if you already graduated? Well you can still look and feel like one with this workout!
My morning workout:
Warm up: 15 minute jump rope (light intensity)
45 minutes: Insanity’s Max Conditioning Cardio
30 minutes: Jump rope (medium-high intensity)
This is a very long workout so if you don’t have a lot of time on your hands do a 5 minute warm up, the insanity’s max conditioning cardio and stretch. Now if you don’t have the insanity workout no worries here is an alternative workout that’s meant to be high intensity and continuous until there is a break in between sets. Modify if you need to for time or joint issues. If you need to take a break that’s okay too!
Warm up: 10 minutes Jump Rope (or Jogging)/stretch
- Using a resistance band, stretch it across your chest, then pull arms behind you. Bend forwards and knees to create a flat back and relax your neck. Do 100 fast reps of small pulses (up and down) to work your triceps.
- Go straight into doing 20 squats (add weights if you wish)
- Repeat Step 1.
- Repeat Step 2.
- 2 minute wall sits
- 15 minutes jogging/running (medium-high intensity)
- Break (2-3 minutes) Repeat steps 1-5 again. Then set up for next routine, which you will need a bar to put weights on (your preference but nothing too heavy since you will be doing more reps than lifting just for weight).
- 20 deadlifts
- 30-45 seconds of high knees
- 20 deadlifts
- 30-45 seconds of high knees
- 25 deadlifts
- 1 minute of high knees
- Break (2-3 minutes). Repeat steps 8-13. Change to lighter weights since arms will be next.
- 5 sets of 10 reps of overhead presses: Standing up from deadlift position curl bar up in hands and press the bar up in air. Make sure your elbows come back down to chest alignment. This is a bit difficult to explain, so here is a website that can help you with this technique along with the deadlifts: http://www.crossfit.com/cf-info/excercise.html#Power
- Take a 30 sec break inbetween each set.
- Stretch and cool down.
Lots of water!!!!!!
If you want to continue with your own ab workout then do so, but I’ll be doing abs in a separate workout later this afternoon.
Although it’s important your body eats a certain number of calories everyday, what’s even more important is how nutrient dense those calories are. What I mean is that are you eating 1500 calories that are empty (no nutritional value) or are those 1500 calories nutrient dense?
This is where I’m going to ask you to stop counting calories. First of all, it’s annoying and can be frustrating. Second, just stop. Instead you should figure out how many grams and what portions of food you should be taking in. To simply figure this out I recommend using The University of Maryland’s Medical Center Health Calculator:
Before you go to the calculator read ahead!!!
Knowing the portion size of your meal and rough estimate as to much how you should eat will correspond to your calorie intake. Focus on how many grams of protein and complex carbohydrates you should be taking in.
This calculator will simply ask your age, height, gender, and how much you exercise. Now for the exercise part don’t lie! Heavy exercise means you are an athlete! Those who train for hours per day or as their job do a lot of heavy labor. If your moderate, then you exercise daily and you’re not sitting around for the rest of the day (this includes some students but not all). Most of everyone should then be light, you exercise, do some walking, but your job (including students) requires you to sit for the majority of the day.
Please don’t cheat yourselves and end of thinking you should be eating more than you should.