Daily Archives: May 6, 2010

Tips For Staying Healthy in College

You guys. I feel so much closer to you all now. You love waffles as much as I do!!! <—click for a chance to win a free waffle maker ;)

I also have to thank everyone for the congratulatory comments about my becoming a certified personal trainer. I swear I woke up feeling different today! John asked if I’d be like Jillian (Michaels, for those of you who aren’t on a first-name basis with her like John and I). I joked back that I’m more of a Bob (Harper). But really, I can’t wait to be ME! Hopefully I can bring all my personal experiences, attributes and knowledge to the table and create a training experience that’s unique.

Heidi asked if I have any idea where I’d like to work. Answer: not a clue. Honestly, at this point, I will take whatever I can get in Toronto. Yes, there are more jobs there, but there’s also more competition. So far I’ve been applying to jobs in my various fields – writing, communications, barista, fitness. My dream job is of course to be the columnist that appears after Tosca (Reno) in Oxygen. But realistically, I think I really want to give this training thing a shot! Even just doing it on the side for some extra $$. Preferably at a chain where the clients are provided for me. At least until I get some more experience and confidence to try other things. So that’s where I’m at!

Lunch.

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I am all over the fruity/salmon combo. Salmon lends itself well to sweet flavours to begin with, and this is becoming a favourite!

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I microwaved the remnants of a bag of frozen berries with some maple syrup.

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And put it on top of smoked salmon and english muffin. It was missing the usual laughing cow, but beyond that was stellar. If you’re a salmon fan I urge you to try it!

I spent the morning taking out the TWELVE bags of garbage to the curb, and loading up some of my car. Then it started to rain. Then I really wanted to go to the gym, I didn’t yesterday. So I said “screw it” to packing and cleaning and hit the iron. I think this is the first time I felt guilty for actually going to the gym! :P

It was a momentous gym visit too – my first one as a personal trainer. (I’ll stop this, eventually). Even more fun is that I ran into a girl I did my PT classes with and we squealed over passing. Good times :) Oh right! My workout!

Warm-up: 15 minutes on elliptical, increasing resistance

Superset x3
Lat pulldown (mid-back)
Barbell Sumo squat (quads, glutes)

Superset x3
Barbell bench press (pecs, front delts, triceps)
Barbell split squat (quads, glutes, adductors, soleus)

Superset x3
Arnold press (deltoids, traps, triceps)
Stiff leg deadlift (hamstrings, glutes, lower back)

Superset x3
Cable pushdown (triceps)
Cable bicep curl (biceps)

Superset x3
Cable horizontal woodchop (obliques)
Hanging leg raises (lower abs)

And then some stretching. Totally worth putting off packing for. I felt SO much better after. I just hope I’m not paying for it when I’m trying to move boxes tomorrow.

Came home and refuelled with some beer a smoothie.

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The healthiest drink to be in a Molson draught glass I’m sure – soy milk, Vega smoothie infusion, a banana, ice, and 1/2 tsp each of guar and xanthan gum.

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For my girl JB!! (soontobeJG) Even worse than posting a smoothie stache photo post workout, is going into the Bulk Barn a sweaty mess after in my workout leggings. Classy. This is what I’ve become in my unemployment.

The rest of the afternoon was spent tearing around town tying up loose ends before I blow this joint tomorrow. Stopped by the old office where they gave me a card that almost brought me to tears. My old officemate was my “victim” yesterday for my practical. I couldn’t have asked for a better person to share these past four months with!!

Anyways, I did eventually pull it together. Picked up my new antibiotics for my legs *unenthusiastic yayyyy*

I’m down to the very last pieces of fresh food in my fridge/freezer.

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A turkey breast sliced up and coated in egg whites, panko bread crumbs, Kirkland no-salt seasoning.

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And roasted sweet potato slices.

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Aka cheetahs because they have spots! Check out the salt on those suckers too – love coarse sea salt :)

And while we’re talking about food – I added a recipe page for my Homemade Maple Cinnamon Oat Bran Protein Bars.

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I’m eating one right now!

Tips for Staying Healthy in College

Now on to an e-mail that I just had to share.

I’m studying journalism at University and since beginning a little over eight months ago, have gained nearly five kilos!  I think you use pounds, so that is like i guess 12 pounds?  I know that you went through something similar when you started at College, and I was wondering if you had any tips or exercises that you found useful?  It is hard with the whole drinking, hamburger eating, nights out in the pub culture.
Thanks so much.
Vanessa.

 

Now before I even delve into this, I feel like I should say, I’m no expert on staying healthy in college. I made a lot of mistakes and some bad choices, but in the end did find a few things that worked for ME.

1. Use the campus gym. Most universities have free gym access that hardly any students (besides those on teams) use. I did a lot of my weight lifting workouts during a 90 minute break between classes Mon-Wed-Fri. Remember, even going to the gym for 20 minutes is better than not going at all – it adds up!

2. Walk to class. I gained the bulk of my weight when I bought a car and stopped walking everywhere. If it’s less than 20 minutes away, walk there!

3. Join a sports team. If there’s one thing I would have changed about my university experience, I would have joined the cross country team. Joining a team isn’t just a great way to socialize and meet friends, but it’s also a great way to get exercise and stay active on top of school work.

4. Drink smart and drink slow. Don’t go to the pubs and guzzle back 6 beer on $2 draught night. Find a “light” drink that works for you. Mine is whisky and water. A single has 60-70 calories, and is strong enough that I can’t chug it back. Other great ones are vodka and club soda (NOT tonic, it’s sweetened!!), rum and diet coke, light beer. Or you can just order a diet pop and skip the booze altogether.

5. Find light options at all the late-night hangouts. When I first started losing weight, I googled the nutritional value of foods at many of the local eateries. I wrote down some lighter options for each one and kept it in my wallet. That way, if I ever found myself out with friends who had to eat at this one spot, I wasn’t thrown off guard and had an idea of what to order. If you know the 2am visit to the pizza joint is inevitable, find something on the menu other than a big slice that you can have without breaking the calorie bank.

6. Use working out as a method of procrastination. This worked fabulously for me ;) Going to the gym and sweating for an hour always sounded more appealing than reading about the Canadian Charter of Rights and Freedoms for an hour.

7. Be honest. I experienced a lot of peer pressure in university, it just comes with the environment. You’d be surprised by how many people will stop bugging you when you tell them avoiding the freshman 15 is more important to you than spaghetti night at the cafeteria.

8. Don’t be too strict. University is meant to be enjoyed (well, in between all the stressful parts). Don’t ever, ever skip out on a social function because you’re scared of the food or drinking. I did this, and I regret it. I got smarter toward the end. I realized that being able to go out and have a beer with my friends was more important to me than being my dream size. I’ll take a few good belly laughs over a size 2 any day. Just like I never regret a workout, I never regret hanging out with my friends :)

 

Hopefully that helps Vanessa!

 

Question of the Day: Any tips you want to add to the list? As Holly would say, “sharing is caring!”

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