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Must-Download Physical and Mental Health Apps

April 17, 2020

Written By Cricket Jurgovan, Personal Trainer

Finding the right app to help keep you accountable in workouts, meal-planning, and health goals can be tricky, especially when there are thousands to choose from. I chose my top 8 free apps to share with you that have proven to be a great resource when it comes to accountability in so many areas of my life!

RP Diet App

    Have you heard the idiom, “Abs are made in the kitchen, not the gym”? This app is specifically made by nutritional experts and data scientists to get you results! It’s a diet coach in your pocket—whether you want to lose weight, gain muscle, or maintain an athletic physique at peak performance—it’s all there! For each meal, you get to choose from a long list of healthy options, and the app tells you exactly how much you need of each food item to be on track with your goals.

    My Water & Drink Reminder

      If you struggle with drinking enough water like me, this is a simple app that sends you reminders and helps you track your water intake! It’s easy to use and intuitive, and best of all, FREE! It will give you a water amount based on you water weight or you can set your own goal within the app.

      Daylio Journal

      Mental health matters! Understanding what activities and moods trigger various things is important in understanding yourself better. This app is extremely helpful in keeping track of your mood and your activities. If you consistently chart, you’ll be surprised to see the patterns you follow that you have never realized before!

      Calm

      This meditation and sleep stories app is a lifesaver for those who have issues sleeping or well with anxiety the second their head hits the pillow. Explore the various music, stories, and videos this app offers for less stress and better sleep!

      Workout Calendar – Motivation

      Motivation provides you a calendar designed to keep track of your training sessions by showing you your completed days. Keep up with your workout days and what type of work outs you have planned ahead with this app’s simple layout and notifications!

      Interval Timer ++

      This app is a beautifully designed app to help you keep up with your work/rest intervals during your workout! This is perfect for HIIT, Tabata, running, and any workout that requires timing!

      Liberty Today

      If you didn’t know by now, Liberty has an app that has a section called LU Fit. This app has been filled with workout videos from our Fitness staff that you can utilize to understand how to incorporate all the equipment at LaHaye into your workouts! This app also includes a stopwatch, map of LaHaye, hours, and a general overview of the various spaces offered in LaHaye!

      All Trails: Hike, Bike, and Run

      Being outdoors is great fun, but sometimes it’s hard finding trails when you’re in a new area or if you’re looking to find a trail you haven’t explored yet. You can browse hikes and walks in your area and read others reviews and pictures. The app will guide you straight to the trailhead and advise you in which hikes are dog, kid, or wheelchair friendly. You can even save the hike for later or track your progress to share with family members or social media!

      SmartGym & Home Workouts

      This is a one-stop-shop for all of your fitness needs! It’s a great app that helps you create and manage your routines and gives you access to pre-made workouts designed by professionals for wherever you go! Due to world-wide circumstances, the makers have made all at-home workouts FREE. Track your progress as you go, and the app will keep up with your measurements and history and provide you with a wide library of animated exercises to follow as well as verbal cues!

       

          Why You Should Invest in Good Tennis Shoes

          April 10, 2020

          Written By Lauren Stinner, Marketing Intern

          When it comes to finding the right running shoes, you want to make sure that you are finding the shoe specifically for you. Investing in a pair that is suited to you can make all the difference during your run—and after!

          In order to find out what why good running shoes can be beneficial I sat down with Alex Karman, a manager at LaHaye Recreation & Fitness Center. Alex has been running almost all of her life and has participated in several races including the Deep Hollow Half Marathon at Hydaway and the Disney Marathon in Florida. When asked why she invest in good running shoes she said:

          “Good running shoes are extremely important for every runner because they prevent injuries such as shin splints, runner’s knee, and plantar fasciitis. I invested in my first good pair of running shoes after developing plantar fasciitis in my left foot. Running shoes are all made very differently which is why it’s especially important that you get fitted for the shoe that is right for you. Depending on how you run (over pronate or under pronate) should determine the type of shoe you buy and the way it fits. Good running shoes will provide proper cushioning while adding a spring to your step.”

          As Alex said, finding out the pronation of your feet is what determines what running shoe is best for you. Fit Day defines pronation as “the degree to which your feet rotate inward when you run. Some people rotate too much which is what is known as over pronation, and others not enough, which is under pronation.”

          After some research on the top 3 running shoe brands, we were able to configure our top recommendations for you as you start searching for the right shoe.

          1. Hoka One One Carbon X: The Carbon X is ideal for runners with wide feet; the spacious but snug forefoot platform provides support and stability, holding your feet just enough so it doesn’t slide around the shoes whilst the upper mesh offers breathability.
          2. Nike React Infinity Run: The new Flyknit upper is comfortable yet firm and there is no sign of chafing around the rear of the foot. The integrated knitted tongue and the lace closure helps the Nike React Infinity Run follow the shape of the foot as closely as possible.
          3. Asics Gel-Nimbus 21: The Gel-Nimbus 21 was designed for comfortable, long-distance runs and not explosive sprints. There are better shoes for that purpose.

          Finding a store that is specific to running will know to ask the right questions to find the best shoe for you. Running with the wrong shoes will only hurt you, but buying shoes tailored for you is a long-term investment that will definitely pay off.

              Ways To Stay Active During Social Distancing

              March 23, 2020

              Written By Lauren Stinner, Marketing Intern

              Just a few weeks ago, the term “social distancing” had never even been a thought. If you are cooped up inside, try and get active for at least thirty minutes per day. In these coming days or weeks, there are some excellent ways that you can keep your body moving while social distancing yourself.

              Find an At-Home Workout Routine

              Luckily, in our day and age, finding workout resources on YouTube, the App Store, Pinterest and more is easier than ever. Keeping your body healthy and moving can help keep your mind sharp, as well as drive out any anxiety. Take what you usually do at a gym or outside and translate that into a workout you can do in the comfort of your own home!

                Learn a New Dance

                With the rise of TikTok, there are hundreds of new dances to learn. Not only does this create movement while being inside, but it can also be fun for others to do with you. If you are home with family and distancing yourself from public places and people, try and get your family members to learn a dance with you! This can create community within your living environment while just letting loose.

                Go for a Walk

                This might sound so simple, and that’s because it is! Fresh air can be so good for our bodies. Going for a brisk walk can help get you into a more positive headspace after being inside all day! Go alone or invite the family dog so it can get some energy out, too.

                Learn Some Yoga Poses

                Yoga can be an excellent way to clear your mind of any worry or fear. Go on YouTube and find some new yoga poses, or even a yoga routine that will be best for you. Find a quiet place in your home and practice these techniques. Maybe this means waking up before the rest of your family so you can start the day with peace and prayer!

                Clean Your Living Space

                Whether it’s your room, kitchen, bathroom, or any room in your home, right now couldn’t be a better time to clean, organize, and Marie Kondo your place. Try and find the most commonly touched items in your house and disinfect them. If you don’t have any disinfectant, look up some substitutes. You’d be surprised what household item can be used to get rid of germs (hydrogen peroxide, anyone?!). Be extra cautious of surfaces you touch, and go the extra mile when tidying up. Try to turn this into a game with your siblings or see what other chores you might be able to do that help you reach your move goal!

                Challenge Your Friends

                If you have an Apple watch, share your Activity with your friends who also have one! This will help keep each of you accountable and turn your move and exercise rings into a daily challenge with each other. Or, see what type of trends are happening on Instagram right now like the 10 push-up challenge!

                All of these things can be useful tools while social distancing. The temptation to sit on the couch all day and binge watch Netflix shows is very real, but keeping your body moving will not only keep your immune system up, it will also keep you in shape for when life goes back to “normal”. Finally, lean into God with your fear, uncertainty, or anger you have in this new season at home miles away from your friends and trying to figure out online classes with your family around 24/7. Cling to the words of Jeremiah 29:11: “‘For I know the plans I have for you,’ declares the LORD, ‘plans to prosper you and not to harm you, plans to give you hope and a future.’”

                Preparing for Lent

                February 21, 2020

                Written By Lauren Stinner, Marketing Intern

                As Christians, the weeks leading up to Easter can be a time of spiritual preparation. One of the ways you can prepare your heart in this season is by participating in Lent. The purpose of Lent is much like fasting; it takes something out of your everyday life and replaces it with time to grow in faith. This year, Lent starts on February 26th and ends on April 9th. As you approach this season of faith, think about what you can set aside in order to focus on your spiritual walk. As stated in our mission, Liberty Recreation Centers seeks to provide holistic well-being, and Lent is a perfect example of this. Here are some ways you can prepare for Lent.

                  Prepare Your Mind

                  The mid-semester stress is starting to set In, and it can be so easy to let other priorities crowd our heads. 1 Peter 1:13 says “Therefore, prepare your minds for action, keep sober in spirit, fix your hope completely on the grace to be brought to you at the revelation of Jesus Christ.” Setting aside a portion of your day to clear your mind can be beneficial in you walk with Christ. Meditation can help ease your stress, and activities like devotionals and yoga can be very helpful.

                  Prepare Your Body

                  Taking care of your health can be both physical and spiritual. 1 Timothy 4:8 says “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” Taking care of your physical health can aid in your mental health. When you take care of your body, you are not only honoring yourself, but honoring God.

                  Prepare Your Heart

                  This is the most important because getting your heart in the right place to hear God in the season of Lent can mean so much. Job 11:13-19 says “If only you would prepare your heart and lift up your hands to him in prayer! Get rid of your sins and leave all iniquity behind you.” When you choose what you will give up for Lent, make sure your intentions are pure. Although every person is born with a sinful nature, keeping you heart set on God assures you are on the path to righteousness.

                  Think of Something You Can Give Up to Honor God More.

                  For example, giving up coffee or a social media platform can eliminate something you are subconsciously dependent on and replace it with more of Jesus. Lent is a wonderful way to spend time in your walk with God. Use this season to better your relationships, change your mindset, and reflect on the sacrifice Christ made for you.

                  How Rock Climbing Changed My Life

                  February 6, 2020

                  Written By Laina Marble, Rock Wall Employee

                  There are a lot of conveniences in life—getting into a car and easily traveling miles by the press of a pedal, having boxes of whatever gizmo you desire by clicking “confirm purchase,” and whipping out your phone to brush up on a fact that is right on the tip of your tongue. Climbing though, is not a convenience.

                  Climbing and Theology

                  The start of my relationship with climbing began in 2014 when a group of friends and I were looking for something to do with our “free day” in the middle of a conference. Walking aimlessly around downtown Chattanooga, we all were taken in by the flashy colors of a climbing gym and decided to give it a whirl. Each of us had no clue what we were in for and had much more of a dressed-up attire than a ready-to-climb look going for us. Powered by a pair of rental shoes and a harness I fumbled my way to the first auto-belay that I saw and easily shimmied my way up, grabbing whatever color I desired all the way to the top. I struck up a conversation with a young boy and his dad that clearly knew what they were doing and very clearly could tell I did not. They were the first to help me learn some basics and belay me up a wall. My interaction with them was my first taste of climbing hospitality and a big part of the reason I decided to stay back to learn more about this weird sport while most of the group took off to go shopping.

                  Climbing allowed movement that I never had utilized before in such a productive way (aside from trying to impress my brother as a little girl to keep up with him as we were climbing trees).  I was quickly enticed to climb every route that I could to experience different holds that required something new from me. The conference we were at was a Christian New Year’s conference, and we had spent the two previous days talking all sorts of theology and life application. I run off analogies. So, while I was plugged into an auto belay, I realized that often times I had looked at different commands from God as obstacles to dodge around. But, when grabbing these strange little colored holds I realized that His commands were so much more than that—they were truths that I could cling to in obedience to bring myself closer to His heavenly face.

                  A Deeper Understanding of Climbing

                  Flash forward a bit to 2016. I nearly trip over myself and life choices and fall into a gap year program. Not truly realizing what I had signed up for, I found enough satisfaction in knowing that I would no longer be living in my mother’s house to not really care what else was in store. I quickly found that climbing had shown its face once again. I hastily had committed myself to a 9-month wilderness discipleship program at a camp in the hill country of Texas. Still being a newbie to the sport of climbing, I was terrified at how small personal harness’s looked. But, I noticed a stunning limestone wall that had a vast variety of routes to play on. Climbing outside became a game changer and added beauty to the sport. It taught me to look for holds that may have been unseen at first glance and to strive for a sense of accomplishment using an element that was simply its constant self. Walls began to have character, and I started to understand how I could adapt to this new season and grow as a climber and person. Again, the comparison to Christ was so clear. I needed to have patience to continue to work on the little foot slips and to not argue with where the Lord had placed me. There was a growing sense of transcendentalism in my relationship with climbing, and it was fueled by C.S. Lewis and getting to see those pretty little routes day in and day out.

                  Climbing is My Community

                  When looking for a college I had a few little details that I knew would seal the deal—and having a climbing wall was at the top of my list. It is a place to go when you just want to do something, where you can simply be with people, and a target for when I want to get my mind off of the frustrations of everything else and get frustrated at something that is just screwed into a wall minding its own business. Liberty’s rock wall has given me a sense of home and friendship on this campus. Through climbing at the wall, I’ve met a remarkable group of people that enjoy throwing on a pair of smelly shoes and supporting one another. There are a variety of people that come in and out of this tiny part of campus that have inspired me, challenged me, and given me so many new perspectives. At times I neglect my efforts to practice and improve my climbing, and I become fearful to return, afraid that I have lost too much and that I’ll disappoint myself when I come back after taking a month (or two) off. I had a moment at Liberty’s wall after one of these sabbaticals and realized that no matter how annoying it was that I was falling off V3’s I needed to assess myself if I was ever going to improve. Some days I put on a harness, and it feels like it’s my first time all over again. But, I never regret climbing, and there is always a takeaway—there is always a fear factor that gives me courage to push through the things that matter.

                  I could step into a climbing gym anywhere in the world and know that I will meet an incredible person and quickly make a connection. The first time I traveled out of the US was to climb with a crew in Morocco, and the sport allowed me to feel welcomed into the country. Hearing about other’s adventures gives me hope for the future after college because I know I will have my place on a wall wherever Christ takes me.

                  My relationship with rock climbing seemed to start out as an accident. We had passed by each other a few times, got familiar with seeing one another, and then became friends. I have experienced some of my scariest moments while climbing but also some of the greatest. The sport has allowed me to challenge myself in a holistic manner—to meet, love and be impressed by people unlike me, grow roots into drifting thoughts of Christ, and bring structure. Most inconveniences in life we avoid; we become trained to look for quick satisfaction and we’re constantly reminded that its now or never so buy it, spend it, eat it now. Climbing slows it all down. It entangles you into hours of working a problem, sitting on the benches at the wall talking beta with the people near you, and enjoying the days where you top out on the routes that you’ve spent weeks working.

                  I will always be appreciative for the inconvenience of rock climbing and how it has changed my life in a terrific callused-hand kind of way.

                    New Year. New Decade. New Opportunities.

                    January 6, 2020

                    Written By Katrina Burgess, Aquatics Coordinator

                    It’s the year 2020! Here at Recreation Centers, we have been looking forward to a brand new year with all of you.

                    With each yearly ball drop, people set new resolutions for the days ahead. Let’s think about how many of these “resolutions” are actually seen through the next year and how many have been achieved. You in fact, may have experienced how your new year resolution starts out strong in January, but fades once February or March comes along. I want to challenge you to see your goals through to the year 2021. I personally believe that less goals in specific areas of your life is key to behave consistently and create lasting personal growth throughout your everyday experiences.

                    In order to create lasting goals, I follow Dave Ramsey’s goal setting principle.

                    1. The goal must be specific

                    2. The goal must be measurable

                    3. The goal must have a time limit

                    4. The goal must be yours

                    5. The goal must be in writing

                    These goals do not need to be year-long goals, they can also be short-term or long-term goals within different areas of your life. Below are the seven categories I like to review when setting my goals each quarter of the year.

                      Career

                      Career goals can be as simple as finding your true passion, landing a job that feels like a dream, growing within your current position, creating or updating your application resources (resume, LinkedIn, portfolio, etc) or obtaining a raise or promotion. Remember to look toward the future.

                      Financial

                      Finance always has a wide range of obtainable goals. Have debt and need to pay it off? Create a short-term goal of a specific amount each month and a long-term goal of when you want it all to be paid off. Do you want to save an emergency fund? Maybe limit those Starbucks drinks you consistently pay for and save that cash instead. Remember that the goals must be determined by your own needs.

                      Spiritual

                      Even at a Christian university, it may be hard to feel close to Christ. Maybe your spiritual goal will be consistently reading the Bible, doing devotions, tithing, or finding a community of likeminded people. Remember, be specific.

                      Physical

                      I would love to know how many people have set the goal to have a six pack by Spring Break over the past 10 years. Hint, it’s honestly not very realistic! Remember to create long-term goals relating to your overall well-being, strength, or diet and focus on how you physically feel.

                      Intellectual

                      Intellectual goals may involve educational or professional learning outcomes. Graduating this year? Wanting to make the Dean’s List? All these are goals you can write down, even if you’re sure you’ll achieve them! Remember to make sure these goals are measureable and planned for the upcoming semester.

                        Family

                        Setting family goals may be difficult for you, and that is 100% okay. Family goals may involve calling a parent on the weekends, spending time with a sibling who’s in Lynchburg, or prioritizing your spouse after work. Remember that every person is different and all goals will be relevant to you as your own person.

                        Social

                        Social aspects differ depending on which season of life you are in. Maybe it means to learn how to say “no” to things that make you feel overwhelmed, or start saying “yes” because you know you need a strong community of friends and support. Remember to live a balanced life.

                        What are you waiting for? Go write down your goals!

                        ‘Tis the Season

                        December 19, 2019

                        Written By Lindsey Johnson, Marketing Employee

                        It’s almost Christmas, and you know what that means! Time with family, lots of good food, and traditions!  There’s something so magical about this time of the year, and it’s important to soak in every moment of it. Here are some tradition ideas to get you in the holiday spirit!

                          Pick and Decorate a Christmas Tree

                          This may seem like a no brainer, but this can be a great way for families to bond and spend time together while doing something fun. If you don’t want to deal with the upkeep of a real Christmas tree this year, getting an artificial tree and decorating it can be just as fun! If you don’t already have an artificial tree to pull out of storage, going to the store and looking “your tree” can be a lot of fun as well. Next step—put on your favorite Christmas music playlist and get to decorating!

                          Start an Ornament Collection

                          When it comes to ornaments, there’s something special about buying them throughout the year and anticipating the day you finally can put them on the tree. Whether you traveled, graduated, got married, adopted a pet—all are good excuses to buy or make a special ornament symbolizing that memory!

                          If you are on a budget, a fun Christmas tradition would be going to a craft store or Walmart and picking out a few things to make your own Ornaments! This can be a fun challenge to do with anyone at any age.

                          Pickle Tradition

                          This tradition may not be for every family, but it is SO entertaining—especially if you have a few siblings. How it works:

                          Sometime before Dec. 25, a glass pickle ornament is hidden within the branches of the Christmas tree. Then, the first person to find the pickle on Christmas morning gets something special. Each family has their own takes on what “something special is”. For some it could be a gift card, money, or opening the first gift. The fun part is you can make this tradition your own by creating your own rules.

                          The goal of this tradition is to bond the family over something silly while also avoiding the mad rush to the presents on Christmas morning and appreciating each one. Here is an Amazon link to a pickle ornament one if you want to try out this tradition for yourselves!

                          Have a Cookie Exchange Party

                          A cookie exchange party can be fun with family or friends, and it’s super simple. Every guest brings their favorite holiday cookies to share with the rest of the party guests. If you’re gearing up for your next Christmas party and aren’t sure what to take, here are some fun Christmas cookie recipe ideas that are sure to bring some holiday cheer!

                          Gingerbread House Making Contest

                          With their gumdrop roofs and candy cane fences, a gingerbread house can create a magical moment in time. Gather the generations for a day of decorating fun, whether you start from scratch (plan a weekend for this) or use a kit. Either way, the merry is in the making when it comes to this family project! Here are some tips if you are wanting to make one from scratch:

                          • Use royal icing. It makes a great “glue” and looks pretty, too.
                          • Get creative with candy—incorporate your family’s favorites and enjoy your edible creation that much more!
                            • Snow: shredded coconut, powdered sugar, or mini marshmallows
                            • Windows: peppermint discs, Lifesaver candies, or thin red licorice rope
                            • Fencing: candy canes, pretzel rods, or rice crispy treats
                            • Roofing: waffle or wafer cookies

                          And that’s it! Those are some of our favorite Christmas traditions. If you happen to try any of these for the first time, make sure you tag us in a photo on any of our social media platforms @lureccenters!

                          Merry Christmas, everyone!

                          Finding Rest Over Thanksgiving Break

                          November 22, 2019

                          Written By Samantha Schwab, Marketing Employee

                          This semester has been flying by, and Thanksgiving break is already just around the corner. In the midst of the hustle of grinding for final exams, take this time to focus on you and nourish your mind and body by finding ways to rest! You deserve a well-earned break in the midst of the chaos that surrounds you in this season of prepping for the end of the semester.

                          Here are 5 tips on ways you can find rest during Thanksgiving Break.

                          Self-Care

                          When was the last time you went to your favorite coffee shop, found the coziest corner, and dug into that new book you’ve been waiting to read? Go spend some time with yourself! If coffee shops aren’t your thing then go drive to the nearest nature trail and spend some time walking and reflecting on your inner self. Or maybe you need a cliché spa day—so go put on a facemask and sit back while binging a new Netflix show.

                          When life gets busy we tend to shove aside our much-needed self-care tasks in order to get done the more pressing tasks that consume our weeks. Find rest in self-care this holiday break.

                            Don’t Over Plan!

                            Plans, plans, plans! Planned obligations consume our weeks and keep us running from place to place. We keep our weeks busy during the semester, intentionally or not, so take this break to find rest in having no pressing and overwhelming obligations.

                            Take time to do nothing (that’s still technically doing something, right?). This isn’t to say you can’t make plans at all, just don’t cram your schedule full of events and tasks and end up leaving yourself more restless than before! Find rest in the simplicity of break.

                            Reconnect

                            You are on your way back to your hometown, and you are about to be surrounded by family and old friends who happen to be back for break as well. Alone time can be great, but there is something rejuvenating about spending time with friends and family you haven’t seen in a while. Take time to be intentional with people you may not get to see often, invest deeply into them, and let them invest deeply into you!

                            Old Hobbies

                            How long has it been since you pulled out those acrylic paints and made a masterpiece that wasn’t for an assignment? When was the last time you pulled out that dusty guitar and learned a new song? What about the last time you practiced your 3-point shot in your driveway basketball hoop? Hobbies are so important in our lives! It is so great to accomplish something with no pressure or urgency. Working on something simply because you enjoy it can really refill your motivation tank. It’s hard to make time for your passions when obligations are around every corner. So, find some rest in the creativity of your hobbies this break!

                            Sleep

                            Last, but certainly not least, get some sleep! Honestly, this is probably the most important tip of all. If you’re a student three months deep into the semester and don’t have a crazy sleep schedule, then kudos to you. You are a rare breed! Many of us live off of four hours of sleep and a morning caffeine boost that barely keeps us going. But a solid, regular sleep schedule can be one of the biggest benefits to your energy, drive, and health. Use this break to reset your sleep schedule and prepare your mind and body for a rigorous finals week.

                            Pro Tip: You should aim for 7 hours of solid sleep each night.

                            It’s important to set aside time in order to put your mind and body first. Doing so will make for an overall happier and healthier you. I hope you find these ideas helpful and use them to find rest this upcoming break. Cheers to a happy Thanksgiving and a restful week!

                             

                            Preparation for Finals

                            November 15, 2019

                            Written By Alivia Chenoweth, Marketing Manager

                            Finals week is approaching, which means stress! A lot of people struggle finding mental health balance during this time, and the motivation to do the final push through classes can be tough. Thankfully, there are 3 weeks until finals season which means there is plenty of time to prepare. Preparation is prevention, so let’s dive into the 5 ways that you can prepare for finals and make it into something positive.

                            Make To Do Lists

                            Organizing and prioritizing when you are going to study for each class can actually alleviate anxiety, according to Psychology Today.  Lists help combat avoidance and procrastination—they help organize your inner chaos, making your workload feel more manageable.

                              Back Off the Caffeine

                              Yep—you read that right. I just stated the unspeakable, and probably the opposite of what you think you should do during finals week. Caffeine is known to increase your alertness, but it also increases anxiety. Focus on limiting yourself to one to two cups a day instead of the normal five to six. You’ll end up sleeping better too and your body will thank you.

                              Don’t Neglect Healthy Eating Habits

                              It’s easy to reach for the snacks and foods that are quick and reliable when we don’t have time to make something healthy. Foods lacking in nutrients slow down your brain, making your body and mind more tired and struggling to focus.

                              Pro tip—grab some blueberries instead of that Kit Kat. Blueberries are high in antioxidants that boost brain power and memory.

                              Switch Up Your Space

                              Sitting in one room for too long, staring at the same book can actually cause your brain to become stale and stagnant. A change of pace and environment can trigger your brain to make new memory associations. For example, if you have been sitting in a dark room for a while, move to a seat near the windows. There is nothing a little Vitamin C can’t fix!

                              Take Breaks

                              This is so important and can’t be emphasized enough! It’s okay to step away for a few hours and let yourself recharge. One of the BEST ways to do this is to hit the gym and get your body moving! LaHaye Rec and Fit offers over 30 free Group Exercise and Group Ex Plus classes (at an additional cost) available to you to get your mind off of the anxiety and worries of the semester. On December 4-6 from 7–8 P.M., there will be a Candlelight Restorative Yoga Class (free for Group Ex Plus, $10 for non-members) that will blend several styles of yoga with aromatherapy to ease your body and mind in a stressful season.

                              Hopefully a few of these tips are helpful to you as you prepare yourself for finals week. The end of the semester has so many fun Christmas events going on for you to enjoy, and preparing early for finals will help you feel less stressed and more festive. Good luck!

                              5 Podcasts to Get You Through Your Workout

                              November 7, 2019

                              Written By Katrina Burgess, Aquatics Coordinator

                              The days are starting to get busy and the weather is getting cold—and let’s be honest, classes and work are beginning to fill the longest days we have seen all year. What better way to get through the day than with a podcast?

                              So let’s grab our earphones and begin the search for the best podcast for you. Here are 5 podcasts to make the whole week feel like the weekend.

                              1. The Ken Coleman Show

                              To start your podcast search off, here is my all-time favorite: The Ken Coleman Show. In each of the episodes within this podcast, the host, Ken Coleman (did anyone else guess that?), establishes the key points to become the person who you want to be in the place where you want to be. On the show, Ken takes calls from people all over the world and listens as they pour their confusion, frustration, and dreams onto his lap. The cool thing about Ken is that he never simply gives the answer to the question, but through the 35-45 minute episodes, he allows the caller with the question to answer their own question!

                              • If you are in the mood for professional life guidance – e.g. preparing for the perfect interview or how to recognize key producers within your field of study or interest, this is the podcast for you!
                              • If you are in the mood for personal life discussion – e.g. learning how your passions and natural talents can translate into your dream job, this is the podcast for you as well!

                              Also, if you’re into reading, Ken Coleman published a book called The Proximity Principle which is currently selling for just $11 on Amazon!

                              2. How I Built This with Guy Raz

                              The host, Guy Raz, engages in conversations with innovators, entrepreneurs, and idealists to highlight the stories behind some of the world’s best known companies. Have you ever heard of the Milk Bar or AirBnb? Good—because he has a few episodes where the journey behind these movements they built are discussed! Whether you love milk and cookies or tiny homes, you will love this podcast!

                              3. Borrowed Future

                              Put your hand up if you are currently experiencing college debt! Ladies and gentleman, this podcast was created for you whether you are experiencing debt or are totally debt-free. Between September 2019 and October 2019, Anthony O’Neal created his podcast and published his book Debt Free Degree ($14 on Amazon) with the goal to teach parents how to send their child to college completely debt-free. His podcast highlights the lies about student loans, the ways you can pay for college without debt, and how to decide if college is worth it. While you could send it on over to your parents, I believe this podcast is vital and educational for you as a student, too!

                              4. Spitballers Comedy Podcast

                              Alright, who enjoys a good dad-joke? The co-hosts of this show are award-winning dads filled with humor and the intention of making you laugh by answering the most difficult questions and engaging in ridiculous conversations. Each episode will give you 45 minutes to 1 hour of non-stop fun. *Pro-tip: you should never take their advice.

                              5. Jocko Podcast

                              If you enjoy serious topics on discipline and leadership, Jocko Willink will blow your mind. The Jocko Podcast releases 1-3 hour episodes each week to discuss the principles that form business, war, relationships, and everyday life. If you follow @jockowillink on Instagram, you will see that he consistently starts his day around 4:30am (Shout out to our  Recreation Centers morning shift employees!) Let this podcast encourage you, from the moment you open your eyes, to get work done!

                              If one of these podcasts interests your mind, start listening! If not, I encourage you to find one that challenges you to become productive with your talents, increases your mindfulness during all aspects of life, and benefits your professional development.