How Music Kicks Up Your Workout

We’ve all had those days where it’s enough of an effort just to get out of bed in the morning, let alone get ourselves to the gym and try and talk ourselves into working up a sweat to keep our bodies strong and healthy. So, how does a low-energy, chic CL lady get herself motivated to work out? If you’re like a number of people, you plug in those earbuds and blast your favorite song and instantly feel like you could take on the world. Why is that?

More and more people are using music when they exercise. While it may not always be fitting, such as if you are running in an official race (many races do not allow mp3 players), it could be just the thing to give you that extra boost you need during a regular workout.

Several studies have been done on the use of music during exercise. One study suggests that music helps distract people from the physical discomfort they may feel. Let’s face it, even us fabulous CL girls get a little sore and out of breath; it’s normal! But, if you find yourself struggling with these mental barriers, music may be just the distraction you need. It also makes the time fly by! Listening to music narrows your focus so you may not realize that your body is starting to feel tired as quickly.

Music can also really get your heart pumping! Depending on the speed, or tempo, of the song you are listening to, your heart rate will actually increase in response to fast songs and decrease in response to slow songs. So, as much as you love that romantic slow jam, you may want to think about creating a special workout playlist that includes lots of upbeat songs. Your mother sang you lullaby’s to get you to sleep, so it makes sense that they probably would not be the greatest choice

Have you ever listened to a song while walking to class and found yourself walking in time to the music? Use that to your advantage! Running Music Mix allows you look up songs based on their BPM (beats per minute). Finding songs that sync with your steps will help you keep up your pace while running. For example, “Umbrella” by Rihanna is 89bpm and would be good for when you’re winding down, but “Rockafeller Skank (Funk Soul Brother)” by Fatboy Slim is 153bpm and would be perfect for endurance activities like jogging.

Music has been used for thousands of years to motivate physical activity. Just think back to when ships were propelled by men and oars. Remember the guy who beats the drum? He’s creating a rhythm for the rowers to follow. We naturally follow a tempo.

REMEMBER!: If you’re going to plug in, make sure that you use a moderate volume level so that you don’t damage your hearing. Also, if you run outdoors it’s very important that you stay aware of your surroundings. A classy co-ed always thinks about safety first! Also, listen to your body. While music may help you push through a little discomfort, you should never work out if you are in pain. Check with a doctor before you do some real damage to your body!

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Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. Her favorite workout songs include “Raise Your Glass” by Pink and mash-ups like those done by Super Mash Bros. and Girl Talk.

Carolina Loyola-Garcia Talks to CL about Getting Fit with Flamenco Dance

With classes, piles of homework, Greek life and extracurriculars to keep up with, staying in shape as a well-rounded college student can become a challenge. But thanks to flamenco dance, keeping your figure fit has never been more exciting (and a stress relief for classy co-eds!). CL sat down with flamenco dance instructor, Carolina Loyola-Garcia, before a performance at Penn State Altoona to gain insight about Centro Flamenco de Pittsburgh, why students love to flamenco, and how she stays healthy.

Loyola-Garcia has been a flamenco dancer for 15 years, stating “it’s a good way to connect with my roots; it’s a good way to stay physically active.” However, her love of art doesn’t stop there–she’s also an Associate Professor of Media Arts at Robert Morris University in Pittsburgh. When she’s not teaching in the classroom, she’s teaching lessons for dance organization Centro Flamenco de Pittsburgh at Zafira Dance Studios, also located in Pittsburgh.

“Centro Flamenco de Pittsburgh is an organization whose mission is to promote flamenco arts in Western Pennsylvania by offering classes, workshops, performances, and educational events,” Loyola-Garcia said.

After taking flamenco classes in New York, San Francisco, Spain, and other major cities and places abroad, Loyola-Garcia wanted to bring flamenco dance to Pittsburgh where the flamenco dance scene was virtually nonexistent. Now, aspiring flamenco dancers come from around the globe to attend workshops and classes in the studio.

“It’s spiritually rewarding; you’re exercising and adding an art form into it,” Loyola-Garcia said.

Since Zafira Studios is located in Pittsburgh, Pa., there’s no shortage of diversity in a typical flamenco class.With the Jewish, Arabic, Spanish and gypsy influences incorporated into this form of dance, Loyola-Garcia believes that “the cultural heritage has brought people together. It resonates with people all over the world.”

Each class is broken up into two parts: technique, arm work and learning hand expressions is covered in the first section, and choreography is covered in the second section. However making sure that you are fully stretched before any dance class is key, Loyola-Garcia said. To make stretching easier, she suggested devoting a half hour a week two to three times a week to get your muscles used to it. She also stated that progress will happen through time, so don’t rush it.

“Consistency and persistence is important,” she said.

Loyola-Garcia said many faculty members and students come to her classes in need of a release from tension, stating “it’s almost like meditation; it’s a good outlet for emoting.” She believes it also helps dancers become more comfortable in their own skin–she’s noticed that dancers’ self-esteem and positive energy rises as classes continue.

“It doesn’t have to be torture to get fit. Do something you like!” she said.

To keep in shape outside of teaching flamenco dance, Loyola-Garcia is an avid runner, practices yoga, and sometimes goes biking. She runs for endurance, does yoga to strengthen her core and flexibility, and goes biking with her family on Pittsburgh trails for fun!

For co-eds on a budget, Loyola-Garcia, who enjoys shopping at Trader Joe’s, suggested shopping at food co-ops and farmers markets if possible and to also stock up on trail mix and yummy fruits like bananas and apples as snack items. “Just have something healthy in your backpack, and drink lots of water!” Loyola-Garcia said.

Loyola-Garcia lives near a Whole Foods, making healthy food and drink options easily accessible. She stays hydrated with plenty of water and sports drinks, enjoys drinking almond milk (because it contains 0% saturated fat, is an amazing source of calcium and vitamin E and she loves the taste!) and eats plenty of vegetables, fruits, grains, whole wheat products, carbs and protein. (Fun fact: one of her favorite meals to eat is rice with veggies.)

Up until several weeks ago, Loyola-Garcia was a vegetarian, but after noticing her lack of energy, she started eating red meat again to give herself a boost. Loyola-Garcia is proof that being busy doesn’t mean you can’t live healthily!

Are you ladies ready to flamenco? I bet you are! Stay happy and healthy, CL readers!

Tiana Blue is an intern for College Lifestyles™ and is a print journalism major at Penn State. This sophomore is an avid blogger that loves to write, draw, roam the streets of Manhattan, and channel her inner chef by watching Food Network re-runs.

CL’s How To: Stay Active During Your Busy College Schedule

It’s the beginning of the year, so I know that you all are so busy: moving in, getting settled, running errands, joining clubs, and trying to get used to your classes…how does a girl do it all?! Even though your days are jam-packed it’s still very important to keep fitness a priority. Keeping up with your health and fitness can have you feeling happier, help fight against stress and sickness and keep that freshman 15 at bay. I know you don’t have a lot of time to devote to working out, so here are a few ways to fit workouts into your busy, hectic days.

Use your school gym: If your school offers free access to a gym, then by all means use it! Even if you just go for a half hour, you’ll feel better and more energized. Try to use it as study break during stressful days; you’ll clear your head and be ready to keep on going!

Take the stairs: I know it’s so much easier to take the elevator, but if you’re looking for an easy toning exercise, taking the stairs is a good habit to get into. After a while, you’ll get so used it that taking the stairs will be second nature to you!

Walk/Bike to Class: If you’re close enough to campus, try to avoid driving or public transportation and use your legs to get to class! Not only will it save you money, but you’ll be multitasking: getting in a workout and getting to class on time.

Take a Fitness Class: Many gyms have a full list of fitness classes, such as yoga, spinning and kickboxing, but one of the many perks of belonging to your school gym is that you can enroll in those classes for a discounted price, or even for class credit and therefore free of charge.

Sign up for an Intramural: A fun way to work out and meet new friends is to sign up for your school’s intramural teams. There are always the classics like soccer and basketball, plus a few ones that a little more creative. My school has Broomball (think ice hockey in tennis shoes) which is a blast and something I had never heard of before!

Try out any of these options and you’re on you way to a healthier and more active lifestyle. Just make sure to keep fitness a priority and it’ll become a necessity in your busy day. Good luck co-eds!

Katie Maguire is a junior at Boston University, majoring in Public Relations with a minor in history. She is Sisterhood Chair of Kappa Delta Sorority and loves baking, working out and laughing with her friends!

A CL Guide to Getting Healthy with Your Girls!

Having girlfriends is useful in so many aspects of a college girls’ life: they always provide at least one shoulder to cry on, are willing to trade a night of partying for a night of movies, and will be there to tell you honestly about all of your fashion faux pas. Your girlfriends also have an influence on the foods you choose to eat and the drinks you decide to buy during the school year, which can be a good thing or take a turn for the worse. If your girls are hindering your healthy streak, don’t search for new besties — just learn to be healthy together!

Talk About It

Confronting your girlfriends about your aspirations of leading a healthier lifestyle is the easiest part. Approach them individually, confidently telling each of them that you’ve been thinking about making more health-conscious decisions. Your girls will know you mean business when you talk to them as a group, offering ideas of what you hope to change about your habits and what you hope to accomplish together this year, whether that’s drinking more water or eating less Cup Noodles.

Create A Simple Plan

Once your girlfriends have accepted the challenge, set some reasonable goals to attain. As a group, decide if you’d like to go the more dedicated route by developing a weekly meal plan, or take the simpler road by making a weekly checklist of what you’d like to achieve and things you’d like to stay away from. If you and your girls choose the latter, try making this list every Sunday with what you want to accomplish on the top (such as walking at least a mile on the track or incorporating a few fruits into your meals), and what you don’t want to do on the bottom (such as eating a whole row of Oreos or drinking any energy drinks) — crossing items off of a to-do list is such a motivating feeling.

As the goals become less of a chore, up the stakes and start challenging each other even more! Need a little inspiration? Check out a CL interview with SELF’s Eat Like Me blogger, Sarah Jane-Bedwell, and read how she sets health goals.

It’s okay to get a little sidetracked; it happens to the best of us. But making a week’s worth of wrong choices will result in a snowball effect of making more wrong choices. So don’t mess with a good thing! Keep up the hard work and keep your eyes on the prize, which is a healthier, more vibrant you! Consider Nicole C.’s article about food-intake suggestions and Debra S.’s article about staying  in shape on campus if you find yourself veering off track.

Celebrate The Progress

Keep in mind that healthy doesn’t mean seeing a drastically smaller number on the scale. You’re making progress when you start to feel rejuvenated inside and out, internally and mentally. You don’t want to celebrate too early, so after about a month of dedication, get dressed up and go out for a nice dinner for a job well done. Clap for yourself, you deserve it!

As a final thought, how do you and your savvy girlfriends keep healthy goals in mind? Do you put your brains together and figure out meal plans, do you grocery shop together, or schedule times to take fitness classes at your university gym? Leave a comment and let CL know!

Tiana Blue is an intern for College Lifestyles™ and is a print journalism major at Penn State. This sophomore is an avid blogger that loves to write, draw, roam the streets of Manhattan, and channel her inner chef by watching Food Network re-runs.

College Lifestyles Health Interview: The Nutrition Twins

College life is full of decisions, and the health decisions that you make affect all areas of your life. It is important to be equipped with nutrition knowledge so that you can make the best choices while enjoying your college lifestyle. Luckily, CL interviewed two health gurus, The Nutrition Twins. The Nutrition Twins, Tammy and Lyssie, are both certified personal trainers and nutritionists and have lots of healthy living tips for college girls.

College Lifestyles: What is a good go-to healthy snack?

Nutrition Twins: Several options include:

• Non-fat Greek yogurt with berries or a with a piece of fruit
• ½ whole-grain Pita or English muffin with a tablespoon of peanut butter
• vegetables and several tablespoons of hummus
• low-fat string cheese with air-popped popcorn

If you are someone who loves carrying bars with you on the go, KIND bars are great because they are made from wholesome ingredients like fruit and nuts. Gnu bars are good because they are high in fiber. If you need something that will keep you sustained for more than several hours, you can eat one with some protein like a string cheese or one or two tablespoons of nuts.

CL: What is an easy lunch option that can be packed for a day on campus?

NT:

LUNCH #1:

Peanut butter sandwich (PB, 2 Tbsp= 8 grams protein $0.18/ serving) Use whole wheat bread ($0.15/ serving)

An orange ($0.30)

A serving of broccoli, (frozen, then cooked) ($0.37/ serving) OR carrot or bell pepper strips

1 cup non-fat yogurt ($0.90/ serving)

Entire lunch: Provides stress-fighting healthy carbs, fiber, protein, calcium, magnesium, B vitamins and antioxidants for just under two dollars!

LUNCH #2: Rice bowls

1) Layer 1: Rice…The Perfect Foundation $0.10 per serving (Use brown rice, instant)

2) Layer 2: Nutritious Vegetables ($0.30- 0.60/ serving)

The Middle Layer

Each cup of vegetables equals 2 produce servings – 15 important nutrients.

Filling: The filling has nutrient-rich food and contains minimal calories.

3) Layer 3: Lean Protein…The Top Layer ($0.07-1.00/ serving)

Top off your Rice Bowls with 2-3 ounces of a lean protein, like beans, eggs, fat-free/low-fat cheese, skinless chicken, lean beef or seafood.

4) Layer 4: OPTIONS are endless for saucing and seasoning

Garnishing tips: Try low-fat, low-sodium sauce – salsa, low-sodium teriyaki sauce, cranberry sauce, tomato sauce, low-fat cheese, hot sauce, low-fat peanut sauce, fat free salad dressing or Barbecue sauce

Total: $0.50 to $2.00 packed with healthy carbohydrates, magnesium, B vitamins, antioxidants, fiber, and protein to fuel your body!

CL: What are some simple ways to manage time to include exercise in daily/weekly schedules?

NT:

• Make an appointment to exercise. It works the same way as a class on your schedule. You wouldn’t miss it. Don’t miss your exercise appointment.
• Plan study breaks that require you to get out and get fresh air. You can simply walk or run for 15 minutes out your door and then turn around and come back. You will get a half hour of exercise in and a break from your studying.
• Make plans to meet a friend for an exercise date. This type of exercise session allows you to catch up with a friend and burn calories at the same time.

CL: What is a healthy treat option that will still satisfy a college girl’s sweet tooth?

NT: Try portion control indulgences like Skinny Cow ice cream treats, Vitalicious Muffin Tops or dates rolled in cocoa powder (they’re a great chocolate sweet tooth fix). Treats that are delicious and don’t break the calorie bank are ideal. Other options you can try are non-fat Jell-O pudding or Jell-O. The best options are fruits. Baking fruit is always delicious. Bake an apple and sprinkle it with cinnamon and brown sugar for a warm dessert.

CL: If you could give any college girl advice on how to stay healthy during her college years, what would you tell her?

NT:

1) Stay away from fad diets.

2) Focus on being healthy and on eating nutritious foods like whole grains, vegetables, fruits, lean poultry and low-fat dairy. You will end up focusing on the good stuff by concentrating on making sure that your meals contain a mixture of these nutritious foods. You will focus on including the good options instead of thinking about the less healthy options.

3) Limit alcohol intake. It’s packed with calories! It also makes you hungrier and lowers your inhibitions. It essentially makes you want to eat more and care less about doing it. Alcohol is a triple whammy for your waist line.

CL: Do you have a favorite quote that inspires and promotes a positive and healthy lifestyle?

NT: Slow and steady wins the race! This pertains to every aspect of nutrition from trying to get healthy to losing weight. It is important to remember to make gradual changes that will become part of your lifestyle and last a lifetime. The changes don’t usually last when you make a complete diet overhaul to achieve optimal health.

Check out this delicious pizza a la The Nutrition Twins:

Pita Pizza: We have been making this since we were in college and it’s still a quick and easy favorite.

Ingredients:

• Whole wheat pita pocket (or whole grain English muffin)
• No Salt added Tomato sauce
• Broccoli, chopped
• Mushrooms, chopped
• Bell pepper, chopped
• 1-1/2 ounce low-fat cheese
• Basil (optional)
• Oregano (Optional)

Directions: Simply start with whole wheat pita bread and open it by cutting it around the edges so that it opens into two round pieces. Then, spread no salt added tomato sauce on it, pile on some veggies (broccoli, mushrooms, peppers) and some spices like basil and oregano. Top it with low-fat cheese. Then toss it in the oven. Meanwhile, microwave some frozen veggies to serve as a side dish. The pita pizza bakes for about 10 to 15 minutes!

The Nutrition Twins are excellent examples for college girls and women in general. Check out their website for more nutrition information.

Maggie Young is a junior at the University of Kansas. She enjoys reading about nutrition in her spare time and she will definitely be using the tips and recipes. She hopes this article helps college women adopt some healthy habits for the school year!

Ask a CLIntern Responds: Staying Fitness Savvy at School

CL ladies want to know:  What are ways to stay in shape while living in the dorm?

 

Here are several tips you can use to help you stay in shape while at school.

1.      Work out at your college or university’s fitness center.

Colleges and universities can have different fitness center payment policies. Some schools have fitness centers that offer free classes and facility use for students and faculty with a campus ID, for example, Duquesne University. Others require you to pay, for example, Miami University of Ohio requires students to purchase passes in order to take group fitness classes. These passes could be for one day, one month, one semester or one academic year. To motivate yourself, and moderate your money, try a one month pass first. If participating in these classes is something you think you can keep up with, purchase the semester pass. These classes are well worth the cost – they will keep you in shape, both physically and mentally, and, with the wide variety offered at most schools, you’ll never get bored!

2.      Work out in your dorm.

No gym? Try working out in your dorm room. Having dance parties with your room and hall mates can be a great bonding experience as well as a quick and easy way to burn off major calories. Have a Wii or Xbox with Kinect? Try games like Wii Fit Plus or Just Dance for Kinect. Also, if you do not have a lot of space, remember that yoga is a stationary exercise routine that can be practiced just about anywhere!

3.      Work out at a nearby gym.

No campus gym or dorm space? Then sign up at a local gym in your college town. Most offer student rates and/or discounts. Also, if you belong to a gym at home, and the same one is near your school, try using your membership there.

4.      Eat healthy.

Eating health foods is one of the most important things you could do for your health throughout the academic year. If you live in an apartment with an oven/stove, sautéed vegetables are a quick and easy make; if not, salads are a fresh way to help you get your daily serving of vegetables. Keeping the bad sweet treats out and the good, healthy fruits in your dorm room quickly helps to eliminate food temptations. If you’re eating in your college’s dining hall or out at a restaurant, just use common sense. Remember – you are what you eat.

5.      Drink water instead of pop (soda).

Frequently drinking Pepsi or Coke means you are literally drinking your calories. Even diet and “zero” products could leave you feeling bloated. Drinking more water will keep you more hydrated and will allow you those few extra calories for a treat.

6.      Get enough sleep.

Your body needs rest, so make sure you get at least eight or nine hours of sleep at night (yes, you protest that this is impossible, but if I can do it – you can, too!). This is especially important after an intense work out (your body needs the time to rebuild muscle). Lack of sleep could cause you to crave foods that will give you a sugar rush, such as donuts, according to WedMD.com. This adds up over time, adding on extra pounds. WebMD.com also stated that getting enough sleep will help your metabolism to function its best.

7.      Treat yourself.

Staying in shape is not about making treats 100% off-limits. It’s about moderation. So, go ahead, if you’re craving a scoop of vanilla ice cream, go for it – just get one scoop instead of two.

And a quick tip from College Lifestyle’s founder/CEO Shelly Marie Redmond – walking around your campus with friends will help you stay in shape, too!

Have another question about College Life or anything in general? Ask bellow in the comments or email intern@collegelifestyles.org! (“Send in your question and be featured in a future College Lifestyles post! (Out of privacy, we will not use your name in the post)”). Check out the Ask Intern Post for more information.

Debra Schreiber is a senior at Duquesne University where she studies journalism and Spanish. She loves cake decorating, the Pittsburgh Penguins, the television show So You Think You Can Dance, hitting the gym, and her lovely Alpha Sigma Tau sisters!

CL Review: Bikram Yoga

Have you ever wanted to try a yoga class like Bikram, but were too nervous without hearing a review first? Well, look no further. I attended a class at my local South Pasadena Bikram Yoga studio and have all of the answers for you. For those of you who don’t know a lot (or anything) about bikram yoga, it is a demanding series of 26 postures and two breathing exercises, which is suitable for all ages and levels of ability. Each posture strengthens specific muscles, ligaments and joints needed for the next posture. The Bikram method keeps you staying healthy, as well as fights against stress, diabetes, insomnia and arthritis, just to name a few.

When I first went, I was super nervous. I had only been once before, almost three years ago with my aunt, and this time I was going by myself. But I pushed myself to go and…. I LOVED it!

It certainly was a challenge, but the instructor was very nice and took extra special care of me, since she knew it was my first class. The moves themselves weren’t the hard part though, in my opinion. The hardest part for me was staying in the heated room. The average temperature during Bikram is 95-105 degrees and, especially for a first timer, the main objective of the class is to adjust to the heat and be able to stay in the room for the full 90 minutes. At times I did feel a little light-headed and needed to stop doing the poses to rest, but the heat really helped to open up by lungs and allowed my muscles to relax. At the end of the session, I felt rejuvenated, healthy and alive. It was ninety minutes of proving my mental strength. Bikram is not just any yoga, during the class you are sweating out toxins and stress and reemerge feeling like a new person.

I highly recommend trying this class at least once. It’s definitely not for everyone, but it’s 100% worth trying just to see what it’s all about. This website, Bikram Yoga, tells you everything you need to know about the yoga and even has a page that finds classes near you anywhere in the country. When you go, make sure that you are very hydrated, have lots of water with you and a beach towel – you will be doing a lot of sweating. Namaste!

Katie Maguire is a junior at Boston University, majoring in Public Relations with a minor in history. She is sisterhood chair of Kappa Delta Sorority and loves baking, working out and laughing with her friends!

Tired? Get Inspired! CL’s Guide to Spicing Up the Summer!

“Summer Rut” – Certainly many would not use this term to describe their summer vacation, but it has proven to be a chronic problem that many college students experience towards late June and early July, the middle of the collegiate summer break. But never fear! CL is here to offer you the best tips on how to avoid summer boredom and how to walk the fine line between relaxation and laziness. It’s never too late to revitalize your summer – try the CL way!

1. Clean/Rearrange your room If you find yourself in a funk, start here. Let’s face it – staring at the same exact setup every single day can become very boring, very fast. And even if you enjoy the normalcy of your room, sometimes the smallest clutter or mess can prove to be a distraction. So do something about it! Reorganize your closet, donate all of those clothes you don’t wear any more, and make some room for some new storage boxes. Move your desk to a different part of your room, and be sure to dust off your bookshelf! The best part about cleaning and reorganizing your room? Finding old pictures, articles and trinkets that take you back in time to the wonderful memories of the past!

2. Read a book Talk about moving through time. Reading has the power to uproot you from the time-space continuum and transport you to a new and uncharted place. It has the ability to capture both your mind and heart, yet your body doesn’t even have to leave the couch. Books are a passage into a mind other than our own – a new life and new experiences await beyond the cover. If you want to get lost this summer, don’t bother packing up the car – grab a book and kick back!

3. Get crafty It’s amazing how crafts can help pass the time. And with so many different creations waiting just beyond your fingertips, it’s easy and affordable to get started with what you already have! Take all of your pictures and make a photo board, or even create a scrapbook. Paper cranes are a super cute and classy way to brighten a bookshelf, and all you need is scrap paper! If you’re looking for a simple project, try a creative clothesline: all you need are binder clips, pictures, index cards and dental floss! Write out your favorite quotes or words of wisdom on blank index cards and print out your favorite photographs. Then, attach two binder clips to each article and slide the long line of dental floss through all of the open holes. Then drape on the wall as you desire! The best part about creating new crafts during the summer is that you’ll have brand new decorations for next year’s dorm room!

4. Listen to an old CD Usually when we search for inspiration, the last place we want to look is our past – if we’re bored now, then we certainly haven’t done anything to help our creativity. But as the saying goes, never give up on something that once made you smile. Start with music – dig through your old CD’s and play those tunes that used to make you jump to your feet and break out those goofy, ridiculous dance moves. It’s amazing what feelings one can relive through music, and you may even be surprised by how easily the lyrics slip off your tongue.

5. Dance While all forms of exercise are great ways to awaken the body, dancing transcends these and awakens the spirit. You don’t have to worry about keeping pace, and you never seem to realize just how tired you are until you stop. And while busting out the air guitar in the comfort of your own room is fun, dancing is better shared with friends! So grab those old N’Sync and Backstreet boys CD’s and round up your friends for a backyard bash full of dancing, laughter, and the comfort and company of those you love.

Just as the saying goes, “Life isn’t about waiting for the storm to pass, it’s about learning to dance in the rain.” Don’t let the summer blues get you down (or nasty weather, for that matter). Try these CL tips and find the joy in escaping that “Summer Rut” in favor of a summer full of growth, development, and perspective. Happy dancing!

Emily Corr is a rising junior at Providence College, studying Social Science, English and Theology. She hopes you try these summer inspiration tips and enjoy the joy and creativity they bring! Summer doesn’t last forever, so go get your feet wet and learn to dance in those summer showers, both figuratively and literally!



All the CL Ladies: Put Your Hands up for National Dance Day

Attention all CL dancers! National Dance Day is back!

During the So You Think You Can Dance results show on Thursday, June 16, the show’s Executive Producer and Dizzy Feet Foundation Founder Nigel Lythgoe announced that the second annual National Dance Day will be July 30.

National Dance Day (NDD) was introduced to Congress by U.S. Rep. Eleanor Holmes Norton (D-D.C.), who also brought the Lifelong Improvements in Food and Exercise (LIFE) Act to Congress last January. NDD will work, “to promote dance education and physical fitness across the United States,” according to Norton.house.gov.

The idea of the holiday is not only to celebrate dance, but to encourage everyone, no matter what their age, fitness level or dance ability, to get up and move. “It’s a wonderful way to stay healthy and have fun whilst doing it,” said Lythgoe, according to Fox.com.

Said the congresswoman: “Astonishingly, more than 31 percent of U.S. children under the age of 19, and an estimated 68 percent of American adults are overweight or obese…National Dance Day and my resolution encourage Americans to live a physically active lifestyle and to have fun doing it.  Organizing an annual National Dance Day in the nation’s capital and throughout the country is a terrific way to promote fitness, and to emphasize the First Lady’s Let’s Move initiative to combat childhood obesity,” according to Norton.house.gov.

Last year, choreography power couple Tabitha and Napoleon D’umo choreographed an easy NDD routine for all lovers of dance to learn. This year, there will be a total of three routines available at Fox.com/dance for different dance levels. While the new routines are not here yet, take a look at last year’s (which I learned – it is easy and fun!) here.

In addition to having three routines, Lythgoe also hopes that dancers around the country will organize flash mobs, such as the one the congresswoman hosted in  D.C. last year.  Dancers are already looking for NDD events  on Fox.com/dance, so visit the site, get in touch with your friends and contact local dance studios to find one near you.

 Also, modern technology is your friend – do not forget to take pictures and upload your NDD videos!

The annual event will continue to fall on the last Saturday of July each year.

Debra Schreiber is a senior at Duquesne University where she studies journalism and Spanish. She loves cake decorating, the Pittsburgh Penguins, the television show So You Think You Can Dance, hitting the gym, and her lovely Alpha Sigma Tau sisters!

Ways to De-Stress a Classy Co-Ed’s Life

Between your internship, summer job and everything else amid, a co-ed needs her “me” time. This is the time where you take a break from reality, and de-stress for 30 minutes or three hours – this we leave up to you. Here are some great ways to escape the beautiful chaos that makes up your life, and experience some stress free time the CL way!

Exercise

If the weather is fitting, go for a walk or run outside. There is nothing better than fresh air along with getting your heart and adrenaline going. Raining? Don’t let it stop you! Head to a gym or pop in a work out DVD, and get that heart rate up! Exercise releases endorphins that give you that fresh, rejuvenated feeling. Whether it’s with or without an iPod it’s your choice. If the choice is with your iPod, choose uplifting, pump-up music to keep you going!

Grab a Friend

Call up your friend that always puts you in a good mood, and knows how to make you laugh! Have her meet you for a bite, coffee or just to chat! Sometimes decompressing with a friend is more alleviating than anything. Getting whatever is bothering you off your chest is healthy, and will make you feel better!

Refer Back to Your Youth

Coloring books. Board games. Finger paints. Be a kid again! It may sound silly, although what used to make you happy will most likely still put a smile on your face.

Take a Bubble Bath

Soak up the bubbles, and let your mind rest for a bit. Turn off the lights in your bathroom, and light candles around the tub. Pour some aromatherapy bath salts into the water, and let yourself doze off or daydream into a heated wonderland. A cup of calming tea is the cherry on top of a relaxing bath the CL way.

Watch a Movie

Curl up on your couch with a cozy blanket, and watch one of your favorite movies. Comedies and chick-flicks are best for de-stressing. Laughter is known to be one of the best medicines! A bowl of popcorn never hurt anyone either!

Volunteer

Give back. It is a great way to spend a couple hours helping those in need. Most will find they receive more joy out of it than they expected. You will be surrounded around other positive people, and will leave feeling fulfilled and know you helped make a difference!

Have a Cookout or Bonfire, or Both!

Get a group of your friends, or have a family get together, and have a cookout and bonfire! Make it a potluck so everyone’s included, and there will be a variety of food. There’s nothing better than “picnic food” followed by a bonfire with stories, music and S’mores surrounded around a group of great people!

Try these tips on de-stressing your life and you will be a fresh, and rejuvenated savvy co-ed!

Lindsay Dressen is an intern at College Lifestyles (TM), and is a junior magazine journalism major at Drake University minoring in sociology. She is a movie buff that loves to be with her friends and family, and enjoys working out, ethnic food and indie music!

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