Posts Tagged 'Exercise'

Wellbeing Biography: Amanda Zeng

Everyone’s health and wellness journeys is different.

Meet Amanda! I wanted to dive deep into someone in my life who has inspired me to keep those priorities at the top – even when the college culture of procrastination, partying, and being a poor college student on a budget doesn’t really allow for it. Although being only a student, the passion for what she is studying really shows in everything she does. Young minds pave the path for what our future holds and Amanda’s place in the health science department is looking quite bright. Let me take you into Amanda’s personal health and wellness journey and how she navigates her way through it!

Screen Shot 2018-10-03 at 9.18.17 AM

Introduce yourself.

My name is Amanda, but you can call me Mandy. I’m a junior at Marquette University studying Exercise Physiology. I am from Chicago, Illinois.

Tell me about your health and wellness journey?

I started getting into health and wellness during my senior year of high school. I played volleyball and soccer since the fourth grade, but I didn’t start gaining interest in it for college until then. My interests in health and wellness emphasizes nutrition, weight training, and getting a good amount of sleep every night.

How has your major affect your health and wellness journey?

My major has helped me with health and wellness by teaching me the scientific and physiology aspects behind working out, eating, metabolism, etc. It also gives me opportunities such as internships to learn more about health and wellness in other communities outside of my own. It also helps me to be more knowledgeable in educating other peers that involve this topic.

Do you consider your cultural background having an effect on your overall health habits?

I am Chinese and Korean. I would say that my culture and background does have an effect on my health and wellness. I grew up eating a lot of whole foods such as rice, vegetables and meat and my parents emphasized playing sports when I was younger because they played it when they were younger back in their home countries. 

Is there anything you would like to improve on you health and wellness journey?

Some things I would try to improve in my health and wellness would be trying to maintain consistency in eating healthy and weight training. In college, it’s hard to take time out of the busy school day to cook a wholesome meal or even make it to the gym. Improving mental health is also a component of wellness I would like to improve on, such as ways to relieve stress before an exam.

 

So long Marquette

Image may contain: 1 person, standing, flower, plant, outdoor and nature

It is so hard to believe that I am writing my last blog to all of you right now. I remember writing my first blog almost two years ago when I started at Marquette as a transfer student. And now, it’s already all coming to an end. It is time for me to graduate!

Looking back over the time I have spent blogging for MU Employee Wellness, I realize how much I have grown myself. I knew right from the start that being well is more of a journey than anything else. It is not something you can just do overnight, but it is something we all have to work at. And although that can be hard sometimes, it is absolutely, 100% worth it. Being well means everything from physical, emotional, mental, social, intellectual, occupational, financial, spiritual, and more. Basically, wellness is anything that you want it to be. To me, wellness is anything that gives you life, not just simply surviving. My wellness is eating healthy, exercising regularly, creating a balance in life, making time for friends and family, spending time with animals, making art, enjoying the outdoors, and yes, relaxing too. Sometimes my relaxation includes binge watching Netflix, don’t tell anyone. But the point is, wellness is not quite what it first seems to be. It is not just about eating healthy and exercising, wellness is anything that makes you a better you.

My wellness journey has been anything but smooth, but I always manage to somehow motivate myself to get back on track. Wellness has played such an important role in my life, especially when trying to deal with health issues. And I am so thankful for everything in life that lead me towards always trying to better myself and to be well. I am especially thankful for having had the experience of sharing my journey and everything I have learned along the way with all of you. I am looking forward to continuing my wellness journey after I leave Marquette.

It is so bittersweet to be leaving campus and this blog, but I am beyond excited at the opportunity to grow myself and my wellness even further. I will be staying in Milwaukee (at least for a little while yet), so I hope to see you all out being well and enjoying Milwaukee’s summer.

I am off to accomplish some great things in life, I leave you all in the very capable hands of Diana. So long Marquette, it has been a great, although very short, two years with you.

Alicia Diedrich

Brighten your days with balance!

White Blooming Flower Under the Tree during Daytime

Spring time seems to be finally here in Milwaukee! And it is exciting that the weather is finally warming up as the semester is coming to a close. With the end of the semester, I know I have been seeing a lot of stress in everybody on campus. There are so many great ways to relieve stress ranging from healthy eating, to exercise, or to spending time with friends and family.

When people think about dealing with their stress, they often overlook who bonding and spending time with others can work wonders on stress reduction. Spending time with others is one of the best things we can do for ourselves. Taking the time to be social and relax with friends or family can help us take our mind off of the parts of life that are stressing us out the most. I know it’s hard to think about carving out time to spend with the people we love when we have an important deadline at work, or when there are stressful situations going on, but it is so essential to make that time!

Surrounding yourself with positive people during the hardest times keeps us balanced. So many times during my time at Marquette and in my internship roles I have seen my students and colleagues that work too much (myself being one of them). However, as a person who is so passionate about wellness, I think I have done a great job of knowing when the extra work I am doing becomes too much. I have learned my limits the hard way, and since then have made conscious decisions to bring balance to my life. When I am in the middle of a bunch of work and I am extremely stressed out, I allow myself the permission to take a break! During crunch times it may seem impossible to take a break, but trust me, in the end you and your mind will be glad that you chose to have some down time.

Creating balance in our lives is important in everything that we do, but time is so difficult to budget in the modern craze of electronics and social media. This just gives us all the more reason to ensure we make time for those that we love. Spending time with friends and family builds our relationships and creates memories. And there are so many opportunities to spend some great, quality time with others, especially once it has warmed up outside. The warm weather invites us all to get out and go for a hike with our family, or to grill a healthy recipes and hang out in the sun, and in the end, it is the perfect opportunity for us to connect with others, create balance in our lives, and to take some of the stress away.

I encourage all of you to grab your friends and family, and get them all outside enjoying the weather, doing something active, grilling something healthy, and overall creating a balance in your life! Enjoy the last couple weeks of the 2018 spring semester, Marquette!

Alicia Diedrich

 

Get Your Heart Pumping

Kettle Bell Beside Adidas Pair of Shoes

I hope you have all started moving for the Go Move challenge. If not, there is still time, the challenge is taking place throughout the month of February. Get started today, and recruit your friends and colleagues to move with you! Moving is so important to our overall health, and especially necessary to keep our hearts in good shape.

And when it comes to your heart rate, just like exercising, eating right, or anything else, you need to find your sweet spot. One of those cliche sayings that actually holds so much merit is, “everything in moderation.” There is a point where we can exercise too much, there is a point where we could be exercising too little (or not at all). There is a point where we can eat too much of one thing, even if it is healthy. When it comes to all of these things, there is a target we should all be aiming for. And just like these other parallels, there is a target spot for where our heart rates should be at when resting, and when exercising. The key to all of these “sweet spots”, is that they are different for everybody. It all depends on your age, gender, and of course any health conditions. The neat part is that you can find out where your heart rate should be while resting, and exercising, and then monitor it to ensure you are reaching your targets. And with modern day gadgets, you can use a smart watch or a Fitbit, or similar tool to monitor it for you, and of course you still have the option to accomplish this the old-fashioned way as well.

So, it’s great to know what your target heart rate should be, and that you can reach it with exercise. But maybe you cannot bring yourself to exercise, or you dread every single one of your workouts, or you make excuses. Hey, if this sounds like you, I promise you are not alone. It is great to be able to say that we understand we need to get moving and get our heart rate up, but it’s a whole different story to actually want to do these things. I would like to offer some advice: find something you love to do. There are so many options to getting in some physical activity, so there is bound to be at least one workout out there for everybody. Do some experimenting to find what works for you. There are fitness studios and clubs popping up everywhere, go to a class! Register for Try It Night, February 13th from 4 pm to 6 pm, to test out 3 different classes in one night. And don’t be afraid to experiment, love your body so that your body will love you back.

And trust me when I say grab a buddy! A lot of times it is easier to stick to something new when you have someone else there to encourage you, after all, we are all in this together. Let’s all set out on a mission to get moving, find what we love, and get our heart pumping! Have a wonderful, productive, and active week, Marquette. Go move!

Alicia Diedrich

Lifestyle is everything

Image result for happiness

Welcome back from Thanksgiving break, Marquette! I hope you all had a wonderful holiday, a relaxing, rejuvenating break, and some much needed family time. My short break was all of those things and more, just not long enough. But that brings me to my next thought though, there’s only a few weeks left of the semester. Less than two weeks of classes, and then we are into finals week. I cannot believe how quickly it has gone by, and I am sure you are thinking the same thing. And with that thought, comes some impending anxiety about the last push. In my case, all of the projects and presentations, all of the papers, and all of the exams. Maybe for you, all of the grading, or all of the other deadlines approaching.

I know I have said it before, but it is more important now than ever: step back and destress. Now crunch times can be stressful for anyone, but having anxiety can make deadlines and pressure all that more stressful. We are lucky to have some wonderful campus resources for dealing with anxiety, and other mental health struggles. Now, I completely understand that even thinking about talking to someone about anxiety would just give you even more anxiety, but I assure you, it shouldn’t. There are a lot of misconceptions about anxiety (or any mental health concern in general) that give it a stigma, making it seem like a bad thing, like struggling with mental health makes you weak. But these misconceptions are just that, they are wrong, and it is worth talking about. And, according to David Spiegel, Stanford University’s associate chair of psychiatry and behavioral sciences, “avoidance is not a good strategy.” Even I could have told you that, but when it comes from an expert on the subject, it reassures the idea even further. I have spent a lot of time running from my anxiety, but when I recognized and acknowledged it, I was then able to also recognize and acknowledge some great ways to help live my everyday life more fully and freely.

I am a big advocate for making lifestyle changes in order to deal with health related issues. This includes my struggle with an autoimmune disease, depression, and anxiety. And a lot has changed since I wrote that first blog over a year ago. I have come to terms with what I can do for myself through my lifestyle. There are more connections between lifestyle and health and wellness than people realize. When your body is given the proper care it needs and deserves, it is amazing what it will return to you. Eating healthy, exercising, and taking care of your spiritual and emotional wellness won’t solve everything, it isn’t a miracle cure. It seems as though many people expect it to be, and that makes it difficult to follow through on a lifestyle change. It can be disheartening to start eating healthy or to begin a new exercise routine and to not see results right away. It can take a while, but I assure you it is worth it. You may not see immediate changes in your health or how your body feels. In fact, you may even feel worse for a while, maybe you will be tired and groggy, or you will get headaches since your body is used to a lot of sugar, and other harmful ingredients. So, in spirit of what I assured at the beginning of the semester, let’s do this together and make this our best year yet with a lifestyle change.

You don’t have to do anything crazy or drastic if you don’t want to. Start off small to make it easy. Make a small change: eat more fruits and vegetables, cut your daily bowl of ice cream to once a week, get up in the morning and go for a walk or do some yoga, and don’t be afraid to get help from others, because we are not on this earth alone and we do care. Have a productive, but stress-free week, and I will talk to you next Tuesday.

Alicia Diedrich

Forgiveness is wellness

Image result for mindfulness pictures

Every week I try to bring you the best in wellness tips and news on campus. I have discussed this concept of wellness lows and highs before, and at the beginning of the semester I made it my goal to make this my (and our) best year yet. Well, let me tell you, I was not prepared at all for what this semester has thrown my way. It has sent me spiraling into a wellness low, but that is OKAY! One of the most important things I have learned about wellness is that when you are not being as well as you can be (making poor nutrition choices, skipping workouts, or even not taking enough time to relax) you must forgive yourself.

It took me a while to not feel guilty about poor wellness decisions, or at least feel like I should feel guilty. However, I have come to realize that beating yourself up over past mistakes only leads to a hindered sense of emotional wellness. The only thing we can do when it comes to bad decisions (or just a wellness low we are experiencing that may be no fault of our own) is to learn from them and use that to work towards bettering ourselves in the present and future. So you ate two pieces of cake, maybe three, that’s okay. You skipped your workouts for the last week? Or you haven’t exercised in months, maybe years? That’s okay too. Remember how that made your body feel. We have one body to get us through the rest of our lives, and we should treat it as such, no matter how poorly it may treat us at times. I shared a quote on our Twitter account a while back by Jim Rohn, who says “[t]ake care of your body. It’s the only place you have to live.” Despite how simple this is, it made a big impact in my mind because there is so much truth to that. Good wellness decisions may not cure our health problems, but it will 100% make the ride that much easier.

Proper nutrition, regular exercise and mindfulness, just to name a few, all help to put us in the state of mind we need to be in to tackle every day with our best and brightest selves. These simple things give us the energy to get up and do great things, to grow stronger and smarter, and to be the best for others in our lives as well. I have always been a firm believer that if you don’t first take care of yourself, you can’t be at your best for others in your life either.

This is just another friendly push to make this our best year yet, and to remind you that wellness setbacks can and do happen, and it is OKAY! Now, go do something that is good for you, you deserve it.

Alicia Diedrich

National Bike Challenge: Accepted

The National Bike Challenge – Town Gown Showdown has been going on since May 1st and there’s still a couple months left to take part! Marquette teamed up with other Milwaukee-area schools and Milwaukee County as a whole to take on this annual cycling competition. Last year Milwaukee took 3rd place with over 169,000 miles from May 1st through September 31st! If you ask me that’s pretty incredible. But I also say that means this year Marquette and Milwaukee will do even better.

I want to see Milwaukee as the #1 biking community. I especially want to see all of Marquette’s employees and retirees out putting on some miles on their bikes. As of week 8, we were sitting at 57,746 miles. Considering the challenge lasts a total of 18 weeks, I think it’s safe to say we’re off to a good start (although behind last year).  We are currently in week 11 and have 7 more to go, so that leaves plenty of time to make sure you log some miles. Whether you are going 1 mile, 10 miles, or 30 miles at a time, it all counts. When you are doing something beneficial for your body, IT ALL COUNTS. So don’t be afraid to get out there and do some biking today.

It’s really easy to take part in the challenge. First, you have to create a Strava account, connect with Marquette’s club and then sync to the National Bike Challenge. For detailed instructions on how to participate, visit our employee wellness page.

After you’re all set up with your Strava account, it’s time to get on your bike. You could go on a grand, solo adventure, or gather up some family members and enjoy a fun afternoon together. There are so many cool places to bike in Milwaukee and the surrounding areas. You can find maps of biking trails here along with plenty of other biking resources from bike sharing to safety information.

Now that you’re all set with biking resources and plenty of motivation to get out there and make Milwaukee and Marquette proud, I hope to see you all on the trails.

Alicia Diedrich


Enter your email address to follow this blog and receive notifications of new posts by email.

Join 560 other followers

Follow us on Twitter

Archives

Hours & Info

414-288-5607
Mon-Fri 8 am to 4 pm