The Freshman 15...

We've all heard of the "freshman 15" before, those dreaded pounds that creep up on us college students as we get so frantic in school all we can handle is a quick drive-thru run between study sessions and sharing all our junk food obliviously with our friends... well I'm going on too many years in school and have finally hit the age where my metabolism is no longer on my side and my 15 has crept on me. I have started working out at the gym and working with my personal trainer Juan, and yet have not even dropped a pound! What is up with that?? If I were a guy I would just quit drinking soda or stop eating candy bars and BAM! all my weight would melt off. Now, there is some weight I'm looking to keep on, like the extra cup size and the curves that guys seem to be commenting on more and more these days, but everything else has GOT TO GO! A friend of mine recently suggested I join the HCG craze, but you know what? I don't really want to eat like I'm a prisoner of war being let out of my cell just long enough to scavange a rodent from the nearby field, besides my love of food and HATRED of hunger just doesn't allow for that. Some people are comfort or emotional eaters, well I realized I'm a mindless eater. Sometimes I look down at my hand and think, "what am I eating?" Something about munching soothes my soul....

After all this self-reflection, and after a bowl of ice cream, I came to the conclusion that if I want my 18 yr old body back I have got to crack down and fix my diet! All this working out is for naught when I eat all the calories I burned back. So starting today I am on an "I hate to be hungry, but I don't need to overeat or eat junk food anymore" diet. My goal is to cut the sugar, increase my protein intake and cut out the fat. Hopefully this will supercharge my weightloss and make each drop of sweat that rolls off my forehead worth all the effort! So far today has been a great day. I'm proud to say that I have followed all the eating rules my trainer has set for me: eat more egg whites, check.... one protein shake a day, check... and no more sugar, check check! I'm taking it one day at a time, but so far so good. Cross your fingers and think happy thoughts for me as I begin my mission to feel better, be healthier and get my body in order! If any of you out there have the same goals in mind, let me know your tips and techniques and we'll work through it together!

Free Yoga Videos

In my last post I suggested yoga as a remedy for stress during finals and found some free online resources. Here are the videos I found:

http://www.youtube.com/watch?v=Hu9Sq1RvuoA

http://video.google.com/videoplay?docid=5252081323671893017&ei=NG8hS8PREIygqQONlqXIDw&q=yoga&hl=en#

http://video.google.com/videoplay?docid=-4628036076291757842&ei=NG8hS8PREIygqQONlqXIDw&q=yoga&hl=en#

Hopefully you find these videos helpful and enjoy some relaxation!

Finals stress got you down?

This has been my hardest semester by FAR in school yet, which has brought some deep self-reflection. In this dreaded week we refer to as "finals week", I have started to evaluate what I do to cut the stress, and was shock to realize that I simply do nothing. I just put my head down and keep going and going, meanwhile the stress keeps building until my deadlines are past and I collapse on my bed for a day recovering from the effects of stress. I made the decision that I was not going to fall victim to this stress this year and would find ways to decompress and relax while still getting everything done I need to do. Here's what I've come up with so far:

1. Keep with your gym routine or set aside some time to be active. I have found that as I do my workouts or after a brisk walk, my body feels a little tense and I am able to think just a little bit clearer and with a little renewed energy. I recently was sitting in front of my computer for three hours working on a paper and could feel my energy wane and my thought process slow. I pulled my tennis shoes on and went for a quick walk around my complex and was able to jump start my brain again.

2. Practice meditation for relaxation. I took a yoga class last night and I was shocked how relaxing the meditation and deep breathing portions were. If you have a tough paper or exam coming up, take a yoga class to relax and replenish.

3. Positive self-talk. There is great power in believing in yourself. My suggestion is to try this technique: take 3 deep breaths and say to yourself, I can do this I can _______. For me sometimes when I am really upset due to stress I say, "I can do this, I can calm down", or "I can do this, I can accomplish this."

4. Calming music. There are many times that we find ourselves in stressful situations and we can't stop and hit the gym or a yoga class, so this suggestion will help in those times when we need to keep doing what we are doing and yet still calm down. Grab a really relaxing CD or find a relaxing station on Pandora and take your deep breathes while listening to the calming music. You will find your body will relax and your mind will be free to finish the tasks you are doing.

If you have any suggestions on what you do to stay calm and stress-free please comment on this post to share your suggestions with all who read this post and we can help each other have a calm and successful finals week!

Out of the Darkness

There is a really cool event coming up called "Out of the Darkness" that is raising money to aid in suicide prevention. Each year the American Foundation for Suicide Prevention does a walk to raise money to go towards stopping suicide from happening in the U.S. Many people walk to honor a loved one that has passed or simply to raise awareness into this issue that plagues the United States. If you are interested, check out their website for the more info about the event. This year's walk will be held at Kiwanis Park in Tempe on December 5th. Sign up is required for the event, so register today for this great cause!

Where were you 20 yrs ago....

Today marks the 20th anniversary of the fall of the Berlin Wall... do you remember where you were? Ya, me either haha... but it is still an important event that has happened in my lifetime. What an amazing day that must have been for German citizens. With the fall of that wall, families were reunited, friends were visited and communism came to an end in that country. What a dramatic and cleansing event to see that wall come crashing down! I was only 8 years old at that time but I do remember the news casts that followed this life changing event. I even remember my parents sitting us down in front of the TV and being confused why they'd make me sit and watch some guys tear down concrete. The importance was lost on me as an 8 year old, but as I sit and think about it I am in awe at the work it took to change attitudes, policies and beliefs in order to get that down and the sense of liberation so many must have felt during this time. Although some were soaring with this feeling of freedom others were feeling the dread of suspicion and worry over this great change. The floodgates were now proverbially open to let all the things they had separated themselves from out and surrounded themselves in the comfort of this wall.

As I think about this, I begin to wonder if I too have walls such as this in my own mind. I can think of one specific time in my life that I went to work bringing down a wall I had built. As I chipped and chinked away at the this heavily guarded wall I felt the same mixed emotions the German people must have felt. I soared with liberation as I let go of the past pains and beliefs that had built the wall, but a suspicion and dread in regards to what is to happen now. Even with all the positive outlooks I had, there was a foreboding that I felt as my wall I had built tumbled down. I was now vulnerable to the "outside world" and all of the things I had originally built my wall up against. It did not happen over night, but I slowly began to see that although there is pain and hardship outside of the wall, I did not need it to keep others out and protected against them. The side that was soaring with liberation eventually won out and the separation I felt in my mind eased. I felt a cleansing to let go of the past and begin walking the path of freedom from my walls.

I can take this a step further and think about the clients I serve. They often come to me with walls built up, and we work to slowly chip away at these protections until they too can feel the liberation and freedom that comes from tearing down these walls. But the work is not done there, they must begin the process of unifying themselves internally and dispelling the suspicions and doubts and building on the peace that they feel. The strengths perspective really speaks to this concept as it builds on the strengths and positive things the client is experiencing to help overcome any negative feelings they might feel. It would be foolish to think that once the wall crumbles, our job as a counselor is done. In fact, that is when much of the work is put into practice. The client now has to put the things they learned to work in order to feel the full cleansing effects of tearing down the wall. It is also important to remember that the wall did not come down in one day. It took years of talks and negotiations for the momentous event that took place 20 yrs ago to happen. This is also the way it is with our clients. Change does not happen over night for them, it often comes slowly. This kind of change can not be rushed, and must go at their own pace. It may take years, months or even weeks depending on the place the client is at. Regardless of this, the day when the wall finally comes down, there will be tears of joy as they finally feel the liberation they were longing for.

I am grateful for our predecessors that did so much work towards peaceful interactions with others on this planet. They teach us many lessons both literal and symbolicly. I am grateful for their patience, hope and hard work! History truly teaches us so much!

Fork U of A!

I just came across the best graphic ever! A friend of mine throws a "Fork U of A" party every year when the two rivals go head to head. This year we have a special logo:

The game is coming up fast, and it's at our field this year! I have tons of StinkCat friends, and I can't wait for them to get beat this year! So November 28th, make sure you have your tickets and are in your best gold and maroon! See ya there!

Grad Fair! Oct. 27th

Come learn about Graduate Degrees in the College of Public Programs!

The College of Public Programs offers Master’s degrees in these 6 exciting professional fields:

- Criminology & Criminal Justice

- Nonprofit Studies

- Public Administration

- Public Policy

- Recreation & Tourism Studies

- Social Work

At the Graduate Programs Info Fair, you’ll:

- Learn about programs that can accelerate your career.

- Have your questions answered by professors, advisors, and current students.

- Find out about financial aid options, and

- Start your application to Graduate School for next Spring, Summer, or Fall!

When: Tuesday, October 27 from 5:00 – 7:00 pm

Where: University Center building (411 N. Central Ave., Phoenix), second floor mezzanine

What: College of Public Programs Graduate Programs Info Fair (light refreshments provided)

Prepare for your graduate school future today!

RSVP: http://copp.asu.edu/futurestudents/gradinfo09