Stress Less for Healthy Living

There have been many studies that show that exercising and living a healthy lifestyle helps you relax and de-stress your life.

http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

The link above provides some great information on how exercise and stress are related and how by getting up and active it can help manage your stress levels.

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If this article doesn’t give you the motivation to exercise and help reduce your stress then you should all attend the Stress Less event that Helen keeps talking about in chapter on Sunday and has put a lot of time and energy into planning.  It will be an event that will all help us relax and get ready to attack finals week before getting an entire summer to relax and enjoy ourselves.  And for all the seniors (like me) it will be a time to enjoy the last few weeks of college before embarking on the real world and any jobs we have lined up or are still looking for.  Either way we all need to find a way to get rid of some of the stress in our lives and exercising can be a great way to do that as well as attending the Stress Less event on May 13th from 2-6pm where you can even get in a two hour Zumba workout and tackle both stress relievers at once!!!

Enjoy Big/Little week ladies!!

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Get off the Couch and Get Outside

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Since the weather has been absolutely AMAZING recently….(Summer is so close!!!)….it’s time that you get outside and enjoy the weather while also doing something for yourself and living healthy.  There are a ton of things to do outside for physical activity.  Whether you are riding your bike around campus or simply just walking to class you are getting up and being active.  One of my favorite things to do when the weather has been perfect like this is to go for a run.

Running never used to be a favorite form of exercise for me but through the Couch to 5k app!!

couch to 5k

I have really come to enjoy it and have noticed a ton of improvement in how long I can run for and how much farther I can run.  This app is super helpful if you want to get into running or if you really are training for a 5k.  It allows you to do intervals of running and walking for a 30-40 minute workout.  It starts off with longer walking intervals but as the weeks go on (it is an 8 week program) the intervals of walking decrease as the intervals of running increase.  Not only is this a great way to get into running or train for a 5k it also allows for more calories to be burned during your workout because of the interval training that is incorporate.

So give it a try. Download the app (which is FREE in the app store) and push yourself to new limits even if running is not something you enjoy.  Grab a friend, go for a run, and enjoy the beautiful weather while it is here.

Fuel Yourself for UDance with Healthy Living!!!

I know that I usually post about Healthy Living on Sundays but with UDance tomorrow I thought that I would get this post out to you ladies before than so that maybe you can try this before dancing your hearts out tomorrow….it could be the perfect breakfast to kick start the day, or even the perfect snack/lunch to keep you pushing through those 12 hours…..either way give it a taste!!!

We all know that the sisters of Gamma Sig LOVE to eat!! Well as I promised last week, this week I am going to be giving you guys a recipe to try.  This recipe will be for a Greek yogurt parfait….this dish is super easy to make; you can add a ton of variations; it is super filling; curbs hunger longer and is high in nutrients and proteins to keep you going throughout the day!!

Greek Yogurt Fruit Parfait

If you’re trying to shed a few pounds, this parfait might just be the perfect breakfast. Each layer—nectarines, plums, nuts, yogurt, puffed rice (you can add a variation of fruits and nuts to satisfy what you particularly like)—provides a healthy dose of slimming fiber or protein.

Heck, this 5-minute dish is filling enough to have for lunch, thanks to the Greek yogurt, which is thicker, creamier, and more satisfying than regular low-fat yogurt.

Greek-Yogurt-Fruit-Parfait-XL

Ingredients

  • 3/4 cup fat-free plain Greek yogurt
  • 2 cups sliced mixed plums, peaches, and nectarines (or whatever fruit you desire)
  • 3/4 cup puffed rice cereal
  • 2 tablespoons walnuts and almonds, toasted and chopped (or whatever nuts you prefer) *if you’re allergic than skip this ingredient entirely*
  • 1 tablespoon ground flaxseed
  • 1 tablespoon maple syrup, agave nectar, or honey

Preparation

In a tall 4-cup container or jar, layer half of the yogurt, fruit, cereal, nuts, flaxseed, and syrup. Repeat with the remaining half of ingredients, ending with syrup. (If you prefer a crunchy parfait, pack cereal separately to add right before eating.) Refrigerate up to 5 hours.

  • Prep Time: 5 minutes
  • Yield: Makes 1 serving (serving size: about 3 1/2 cups)

Nutritional Information

Calories per serving: 450
Fat per serving: 12.4g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 3.6g
Polyunsaturated fat per serving: 6.8g
Protein per serving: 22.5g
Carbohydrates per serving: 68g
Fiber per serving: 9g
Cholesterol per serving: 0.0mg
Iron per serving: 2mg
Sodium per serving: 69mg
Calcium per serving: 272mg

I hope you ladies try this delicious dish that can be eaten at any point in the day!!

P.S. Have a great time for all of you who are attending UDance tomorrow and enjoying the other side to healthy living by being active all day (or parts of the day) and dancing away for an amazing cause!!!

We Dance in 2!

UDance is coming up, and as usual, Gamma Sig will have a large presence there. We have many members and Members in Training who will be dancers, moralers, and volunteers on the big day.

As we dance to raise money for children with cancer, we also promote our impact area of healthy living. Not only are our amazing sisters helping to eradicate cancer and help children get healthy, but we are also participating in a 12-hour-straight work-out. If that’s not healthy living, I don’t know what is!

Remember to STAY HYDRATED, REPLENISH YOUR ENERGY, and DANCE YOUR HEART OUT #FTK ❤

(Here’s a pro-tip for staying hydrated…)

Don’t want to carry around your water bottle all day? Well, all you need to solve this is a hair tie, a fanny pack (FTK!), and a key clip.

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Tie the hair tie around your UDance water bottle (or any water bottle!) and clip the key clip to the hair tie. Clip the whole thing to your fanny pack – and you’re hands-free at UDance!

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Domestic Violence Awareness

Hi girls so this week for domestic violence awareness I wanted to share a cool ad that I think you will all recognize. A couple of weeks ago everyone was obsessing over what color they saw a particular dress to be, well now The Salvation Army in South Africa has turned it into a powerful ad for domestic violence awareness, and posted it on their twitter page.imgres-1

 

 

“The only illusion is if you think it’s her choice,” the image reads. “One in 6 women are victims of abuse. Stop abuse against women.”

This clever use of advertising for such an important cause reminded me just how large of an issue domestic violence is an how many people it effects all over the world. So just remember anyway that you help matters, and if you want to get involved there are many opportunities on campus and off campus!

You can read the article about the ad here: http://www.cbsnews.com/news/thedress-becomes-powerful-ad-for-domestic-violence-awareness/

And you can find ways to get involved or support domestic violence at these websites: http://www.dcadv.org/what-you-can-do http://www.udel.edu/studentwellness/sos/violence.html

Have a great week everyone!

Stability Ball Workout

Hey Ladies!

So I am currently taking three different BHAN classes plus attending multiple classes at the Western YMCA on Kirkwood Highway (since I work there!).  Throughout these classes I have gotten killer workouts and have been feeling AMAZING lately.  I have more energy and am able to get through the day without feeling super sluggish (which is a lot to say with all the exams, papers, and projects that professors are piling on before break!!).  In a few recent classes we have used a piece of equipment that I never really thought could give me such an intense workout….we used a stability ball.  A stability ball is that large ball you see in the gym that looks like something you used to play with outside at recess in grade school.  The stability ball is a great tool to add into your workouts because it allows you to work your entire body without you realizing it.  Your core is doing SO MUCH WORK!! Not only during the exercises but just in general to help keep you stable and sitting on the ball.  So I thought that I would share with you ladies a stability ball workout for you to try….

stability ball workout

This is just an ab workout…if you want more of a total body try doing some normal exercises (ie. bench press, bicep curls, tricep extensions, flys, etc.) but on the stability ball!!  This adds variety to your workout and challenges your muscles to do things they haven’t done before, which is a great way to start seeing results faster.  Enjoy your week ladies and I hope that if you try these workouts you will comment your thoughts.  Since every lady in Gamma Sig LOVES food…look out for food recipes next week!!!

Gamma love,

Abby

Double for Healthy Living

Hey Ladies…so sorry I didn’t post on Sunday the weekly tips/motivation about healthy living….there was a reason.  When I was looking for ideas to post, I stumbled upon a great kettle bell workout. For those that don’t know what kettle bells are take a look at the picture below….these things are the little devils of the gym!!! They give you a killer workout, burn TONS of calories, and take half the time of a regular workout.  If your consistent with these little devils you can get killer results.  Anyway after finding this workout I didn’t think it would be fair to just post the workout and not have done it myself….well yesterday I tried the workout and I can tell you I am feeling it today!!! My shoulders and glutes are SCREAMIN!! But it was an awesome workout that allowed me to push myself harder than I normally would at the gym.  So I encourage you all to try this workout and comment your thoughts.  Please note that when doing this workout you need to choose the proper weight of the kettle bell.  It needs to be a little on the heavier side than you would normally go. This allows for the kettle bell to work effectively. Give it a try…

http://greatist.com/fitness/22-kick-ass-kettlebell-exercises

This link gives you the exercises, how to do that exercise, and what areas get targeted through the exercises.

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Now the title for this post says Double for Healthy Living because in addition to this workout I am also providing you with some suggested tips for healthy eating. Now there are many different articles, research, diets, and meal plans that you can follow but I’m going to be talking in more general terms.  First you should always try and make your meals colorful! Meaning add some fruits and veggies into some of the meals you already eat.  If you choose stuff in season they tend to taste better! Second, don’t force yourself to eat a piece of fruit or vegetable that you don’t like….just eat what you do like!! Finally, when it comes to eating healthy, you can still eat what you like just do so in moderation…the key is to find the right BALANCE for YOU!!!!image

Look out on Sunday for more awesome workouts to challenge yourself with as well as food and nutrition tips!!

 

Jammin’ into Healthy Living

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I know that when I am working out or cooking up a delicious meal I always feel better when I have music playing in my headphones or through the speaker system.  Music can be a great motivational tactic that you can use to keep you going and push you to work harder. So I have compiled a list of current chart toppers that are energetic, fun, and can put a smile on your face while you live your healthy lifestyle.

BetaGamma Playlist

Taylor Swift-“Blank Space”

Florida Georgia Line-“Round Here”

Bruno Mars-“Uptown Funk”

Carrie Underwood & Miranda Lambert-“Somethin’ Bad”

Ellie Goulding-“Love Me Like You Do”

Sam Hunt-“Leave The Nigtht On”

Maroon 5-“Sugar”

Kelsea Ballerini-“Love Me Like You Mean It”

Taylor Swift-“Style”

Obviously this playlist might not be for everyone, so find the music that you love that energizes you and rock out to an awesome playlist as a way to stay motivated and working hard for a healthy lifestyle through this nasty weather. Don’t let the winter blues get you down…stay active and healthy!!

Healthy Living Motivation

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All you need is motivation!! That’s what I am here for this semester. I will give you weekly motivation regarding healthy living. Whether it is music playlists, cool and fun workouts, tips, recipes, or even events on campus there will be TONS of motivation.

For this week…make a promise to yourself to live a healthier lifestyle or maintain one if you already live healthy.  We are only given one life and in order to make it a long one we have to stay healthy and take care of ourselves.  We as a sisterhood can motivate each other to stay on track.  Being healthy is more fun when you do it with friends and have that accountability.

Motivate yourself! Set a goal for yourself! Set a time table for that goal! Most importantly push yourself towards that goal! You’ll be amazed at what you can accomplish!!