Posts Tagged 'routine'

Be Cool for Back the School: Habits to Gain!

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With school just around the corner, it is finally time to get your life back into the routine of things! Going from the laziness that summer allowed us to have, to having a jam pack schedule can be overwhelming. The best way to achieve overall productivity is planning tasks ahead and sticking to a structure that works! Here are some habits to nail down in order to balance your health with the craziness that life can throw at us that I plan personally implement into my routine this school year!

Show Up To Class

Sounds easy, right? It’s easy to lose motivation throughout the year but know that trying to catch up to compensate for the time lost will be end up being more difficult to do in the long run because all that content taught simply adds up. You are also paying good more to get a quality education. Colleges come with different price tags, but estimates show that it costs around $140 to attend class. Would you ever willingly throw that money down the drain? I don’t think so. To make this easier on yourself and know that your money is being put to good use, JUST GO, for the sake of yourselves and the faculty that take time out of their day to teach you!

Pack Your Lunch

Having your lunch thoughtfully plan out may seem like work, but it has the potential to save you money , time, and hopefully eat better in the long run. It gives you the ability to customize everything to your liking to avoid tossing out waste. With that being said, “healthy” by no means needs to equivalate being bland and boring. Here are some recipes for you to try to change things up and experiment with what fits your taste best: https://www.joyfulhealthyeats.com/39-of-the-ultimate-back-to-school-recipes/

Staying Hydrated

Drinking water has the power to do many things, but it becomes a vital tool throughout the school year because it helps with your concentration better than caffeine does. I like to drink water from my Camelback water bottle that holds 32 oz. to help me be accountable for how much I drink and to keep track of it. I try to refill it at least once a day to reach the recommended 8 glasses a day!

Maintain a Sleeping Routine

Procrastination always finds its way to creep on us, leading to disregard our sleep essentially messing up our sleep cycle and schedule as a whole. Going to bed and waking up at the same time helps keep a steady routine that is determined to stick. It keeps all the tasks in your day organized knowing that there will be time for everything if managed correctly. Also, who doesn’t love the satisfaction of being assured that you are going to get a full night’s rest? No more guessing games!

Many college students and faculty fall victim to putting their work first and health second. It doesn’t have to be that way if your habits fall in line of a good routine that is stable and works!

Welcome back,

Diana Banzon

 

 

 

Let’s Get Personal: Update on MY Wellness Journey

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I’m going to get personal with you and say that my health and wellness journey hasn’t necessarily been a top priority in my life, even though I encourage it throughout all my writing for Marquette Employee Wellness. I would judge people for being so caught up in wanting to better their life and looks, simply because I was jealous that I didn’t have the motivation to do it myself in addition with the consistency to keep it up. Going into this summer, it finally hit me that I needed to make a lifestyle change. I am only getting older and what better than to establish healthy habits while I am still young, in hopes to instill it as a part of my routine in the future. Here are some easy tips for beginners like me on how to start their health and wellness journey today because you are never too late!

EAT BREAKFAST

I don’t always have the biggest appetite waking up in the morning, but the hunger immediately hits me when I am going about my day highly anticipating for lunch time. When lunch and dinner come around, I subconsciously overindulge to compensate for skipping breakfast. Break this habit by starting of the day right with a hearty breakfast. It helps kick start your metabolism, which is responsible for keeping you energized throughout the day and essentially increases your drive to work out. We all live in a fast pace world, so remember to keep up with it by not neglecting the most important meal of the day!

DRINK PLENTY OF WATER

Wanting water to go with every meal has been something that took years for me to gain. Now I can’t even imagine my meals being accompanied with anything else. I have witnessed a positive significance in my skin’s clarity and radiance. I notice that I eat less since the water fills me up throughout meals, which helps me snack less. Since I don’t drink or ever really rely on coffee, it is something that gives me a little pick me up at work when I feel like my energy levels are at a low. The benefits are absolutely endless!

AVOID EATING OUT

All it does is drain your wallet and you tend to lose sight on eating healthy because of all the tempting options that are presented in front of you. The beauty of making your food at home allows for you to have full control of portions and what exactly goes in it. I like to make exceptions to eating out if it is for a special occasion or if I know I will have some good company, but if you are resorting to takeout for a quick bite by yourself out of sheer laziness, I’d recommend to save it for another time when you don’t want to miss out on a social experience. 

DIET

I have never liked the term diet because it sounds so restricting, but it only sounds negative if you think of it that way. I have been experimenting and eating more of the healthier foods I do like, then cutting out unnecessary food that I can deal without. Growing up Asian,  my diet always consisted of rice being paired with some form of protein. Since I can go without rice, I tend to swap it out for veggies knowing that the protein is where I am going to be indulging the most. Little gestures like that all amount to big results!

SKIP NAPS

Naps can provide benefits, but I personally find that it only acts as road bump on a day of where there is potential for so much productivity! It gets me groggy and less motivated to finish off my day strong. After the initial grogginess wears off, I am more alert than ever, which can pose as more harmful when you are trying to get a good night’s rest to reenergize yourself for the next day. So if you can, try to push through and reward yourself with some rest after the day is done!

WORKOUT ROUTINE

I’m wouldn’t consider myself as necessarily a lazy person, but I can say a workout regime of any kind has never been instilled in me, even as a kid since I never participated in any sports. So I really was clueless on where to start. There is nothing wrong with asking for help when you need it. I made a pact with a friend to get fit this summer and work out Monday through Friday after work. Having someone else give you that kick start to get started and keep each other accountable helps eventually turning it into a routine that you can eventually do yourself. I personally HATE running so instead I like to opt for dancing or biking to get that heart pumping, then proceed to do some strength training with weights. There are many alternatives to being active than just your standard jogging, which for me personally is too boring. It is just a matter of finding what fits YOU and playing that perfect music playlist to get you pumped and motivated throughout the whole workout!

GET INTO A ROUTINE

Consistency is the hardest, yet more crucial part to seeing results when embarking on this journey. Your brain thrives off of a routine, so once you have it down within a week, it will only get easier from there and you will become nothing but motivated to stick to it. The brain goes into an auto-pilot mode where these habits eventually  become second nature!

I have never been happier and more comfortable in my own skin than where I am today. I can’t help but assume that my lifestyle change and newfound routine is to blame for this. I am by no means where I want be on my health journey, but the progress that I have been making allows for my goal to seem that much more attainable and constantly reminds me that I am that much closer to it if don’t give up. I am not alone on my health and wellness journey and plan to tune into other people’s experiences to gain inspiration to push myself further. Everyday is a new chance to begin your journey to ultimate health and wellness, so why not start today!

Diana Banzon

Workin’ it in the Workforce

Image may contain: 1 person, smilingRecently, I was able to land an internship back in my hometown of Rochester, Minnesota! As it being one of my first steps leading me into my future career path, I want to really soak in all the benefits it has to offer. Despite working having a busier schedule this summer, health should never be disregarded. There are ways to go about being a strong force to be reckoned with in the work force, while maintaining motivation to overall wellness and success! 

Making habit of a routine is the foundation for results because it encourages overall consistency! That is one advantage of being able to work 8-5pm and find ways to implement eating, snacking, working out into a daily routine. 

Limit your caffeine intake! I know that it is tempting to view coffee as a fix all to morning tiredness, but maybe resorting to a cup a day is a better option for those who REALLY need it. When it doubt, ditch the unhealthy sugar and cream and take it black or go for tea!  

Creating a daily routine that skips breakfast is a total no no! Breakfast is what gives your body that kick start to boost that metabolism and maintain the energy you need to function throughout the day! Here are some quick and healthy recipes to have a little something extra to look forward to in the morning: https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/breakfast-to-go#quinoa-breakfast-bowl

Something as simple as making habit to parking farther than usual and resorting to the stairs instead of an elevator is approach to getting those extra steps in before sitting your life away at the dungeon you call your desk.  

Packing a lunch sounds self-explanatory enough right? Having the ability to control what you are eating instead of playing a guessing game for where your appetite is going to take you when heading to the cafeteria is more beneficial for yourself because all the portions are controlled, along with your wallet! Who said work lunches have to be boring! Despite me mentioning the benefits of a routine, this is a great opportunity where I would advise to change it up! Here are some recipes to get you through your day, without resorting into eating just a boring salad on the daily: https://www.tasteofhome.com/collection/healthy-lunch-ideas/view-all/  

As you can see, many of the lunch options provided were filling, but light! Do you expect that to have that lunch and breakfast alone sustain you throughout the day? Possibly, but not really. Indulging in healthy snacks is seen to be more beneficial than going heavy for any of these meals! Here are some suggestions on what you can munch on if you need a mid-day pick me up: https://www.self.com/gallery/14-healthy-snacks-that-you-can-and-should-keep-at-your-desk 

Staying trapped in a cubicle or a desk may sound limiting right? Well it doesn’t have to be! I introduce to you: DESKERCISE! It is a great way to change up that sedentary lifestyle to one where you are being productive to both your work and your health! Here are some exercises suggested that can done at the comfort of your own desk: https://greatist.com/fitness/deskercise-33-ways-exercise-work 

Now this must sound like I am lecturing a kindergartener, but don’t forget to wash your hands before ever meal and every time you use the bathroom! It sounds like common sense, but the workplace is crawling with germs from a bunch of co-workers being cramped into the same vicinity. Being sick is one road block that can hinder a day of productivity. Prevention is key! 

Step outside! The weather is hopefully only getting better from here on out. There is nothing worse than feeling trapped in a stuffy space. Go out and catch some rays and that vitamin D! 

AND THEN REPEAT! Like I said following a routine is key! By no time, these healthy habits will become second nature. So why not start today!  

Diana Banzon 

Start the day off right

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We’re a day and a half into the Fall 2017 semester, where has the time gone?! I hope you are all having a fantastic start to the semester, I know I am. I decided to start my first day off right (because we’re going to make this our best year yet), with a healthy and delicious breakfast. Last year I really struggled to make sure I fueled my body right in the mornings. I know, you have to get up that much earlier if you want to sit down and have breakfast. But it’s more than just a saying when people say breakfast is the most important meal of the day. It really is!

Waking up and putting the right stuff in our bodies is the best way to get our energy going in the morning. We all have our own routines, but there are a few key elements that should be in ALL of our daily routines. And remember, drinking a full glass of water first thing when you wake up in the morning was the first step. My next step for you is to actually sit down and have a healthy and tasty breakfast. It’s hard to wake up so much earlier to sit down for a meal when you could just grab a granola bar and a banana on the way to work or class, but it really does make a difference in your day. First of all, it gives you a little me time (or maybe family time). It gives you time to sit and relax for a little while instead of rushing around trying to get ready in time. I have found that even though I have to wake up a little earlier, it actually makes me less tired when I do get up to have a nutritious breakfast, who knew?! 

The food you put into your body to start off your day is the fuel that sets the tone for the rest of your day. If it’s donuts for breakfast, your body may not feel the best. If it’s a plate full of eggs and protein, fruit and vegetables, your body will have all the nutrients it needs to get running at full speed. I promise, if you wake up early for a good breakfast, you will feel less tired, not more. And don’t forget to continue putting healthy foods into your body throughout the day to keep your energy up. Make sure you always have a water bottle and a healthy snack with you. Keep apples, oranges, carrots, salads, nuts, or other healthy snacks in your bag. That way it’s easier for you to grab the healthy option than to walk down the hall to the vending machine for a bag of chips.

It can be challenging to eat healthy, but make it easier on yourself by using little tricks like that and it will be second nature in no time. Now, let’s all set our alarms just a little bit earlier and have a delicious and healthy breakfast everyday. Like I said, we’re making this our best year yet!

Alicia Diedrich

Creating consistency

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We’re almost at the time of the year where we are going to be thrown into a completely different schedule as the semester begins. While a huge change can really mess with our bodies and minds, there are a few things we can do now to prepare ourselves for that schedule change.

An essential part to staying healthy and happy is getting your body on a consistent schedule. I really am the last person that should talk about consistent schedules. I am a student and a bartender, which means a lot of early mornings and many late nights. But because of this, having a routine is one of the things I want the most in my life right now. I would love to be able to wake up and go to sleep at the same time everyday. I know just how much my erratic sleeping and eating schedule can mess with me. However, there are still a few things we can all do to help our body establish some consistency.

There is one simple technique I hear about constantly: start off your morning with a full glass of water. Now, I definitely need to improve on this myself, but I am a firm believer that this really does make a huge difference in kick starting the mornings. Water is the best thing for our bodies, and since we need so much in a day, starting off the day with one glass is an easy way to get a head start. After a refreshing glass of water, it’s important to nourish our bodies with a healthy breakfast. Think protein and produce. Eggs, veggies and fruit make up the perfect, delicious breakfast. And after breakfast, I advise to always leave the house with a full water bottle. Ever since I started doing this, I have significantly increased my water intake, and it has helped me to avoid not-so-good-for-me drinks like soda and other sugar filled drinks. Adding these simple tasks into your morning will get you off to a great start for a morning routine.

Keeping a consistent nighttime routine is also essential to keeping our bodies in check. When you think about a night routine, try to think relaxing and winding down. For me this means a shower, lighting a candle, maybe reading a book, and of course, more water! Those are only a few of the things you could add to your nightly routine to help you wind down and get ready for a good night’s rest, so create a routine that works for you.

No matter what, establishing some consistency for your body will help you feel more rested and at ease. Start introducing yourself to a routine now so that by the time fall semester rolls around, we are already all set to take on our new schedules and challenges.

Alicia Diedrich

February Employee Profile – Dr. Thomas J. “Toby” Peters, Associate Senior Vice President

By Mandi Richter – For Dr. Thomas J. “Toby” Peters, associate senior vice president, what had started as a means of dropping some weight for a high school reunion turned into 30 years of a consistent swimming routine and the ability to be more active to help others.

Although Toby played Rugby in college, his active lifestyle came to a halt after graduating and the resulting weight gain put him in the worst physical condition of his life.  He wanted to get in shape and considered his options.  Running?  He didn’t enjoy it.  Basketball?  He played noon hoops for a while with some Marquette colleagues, but when the buzz became “Don’t pass the ball to Toby,” he decided either his ego or his body would end up bruised.

That’s when he found his love for swimming.  He lost 35lbs the first six months and he’s been doing laps 4 to 5 times per week over the lunch hour or after work at the Rec Plex ever since.  Not only had he found his niche of swimming to lose weight, but many other rewards of this active lifestyle have kept him going.

Dr. Peters acknowledges that he is more productive in the afternoon when he gets his noon swim in and “there is no better stress reliever or remedy for a rough day”.  When working on big projects and making difficult decisions, he finds his routine even more helpful.  “I get a swim in to get a clear head so I can approach it in a more efficient way.”

This stress reliever has also allowed him to become more active with his family.  “I want to be fit to do fun things,” he explains.  One of his two daughters graduated in May and he joined her on a hiking trip in Peru that required a climb to 15,000 feet and trekking forty five miles over five days.  His goal was to keep up with his daughter.  “My motivation was not hearing the word “air-lifted” all week.”

Toby reminds, “Don’t put off tomorrow what you can do today.”  As a cancer survivor he knows firsthand how precious each day is.  Toby made a full recovery six years ago and is thankful that he is in good health and can continue to be active and serve others.

Ultimately, his ability to serve others is what it’s all about and he considers physical activity a catalyst.  “When you are taking care of yourself, you get an emotional boost and feel confident in yourself and your ability to make a difference.”  If you’re stuck in a rut, “…challenge yourself.  Life is more satisfying when you are challenged.  Stimulate the creativity within you.”


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