Students blog

When it comes to our well-being and health, we were encouraged with vague statements such as “Get a good night's rest!”, “Eat healthy”, or “Make sure to exercise”. Often these conversations can be too generic, as they fail to encapsulate problems such as why someone may not exercise or why someone cannot sleep.

Studies show that nearly 50% of people abandon their gym membership within the first six months. Why? Because getting started can be intimidating. Here are some tips for overcoming common obstacles found in individuals who want to exercise. Before I begin, I want to clarify that every individual is subject to their own impediment. As much as you think the gym influencer on Instagram is perfect, they are not. There is a high chance they have had their own exercise block before.

A frequent problem I notice with people who want to start going to the gym is anxiety or “gymtimidation.” People fear what other gym-goers might think and are scared to be seen doing what others might perceive as “low-weight” or “low-intensity” workouts. I assure you that most gym enthusiasts are happy to see you taking time to better your life; others are just tunnel visioned on their workout. Nobody is going to degrade you for trying. Not to mention, that the whole concept of a gym routine is not an overnight process. It may be easier to take it slow by starting with things you are familiar with such as walking on a treadmill or a stair master. After a week or two you may progress onto running or weightlifting. All in all, the gym is individualized/tailored to your needs, take your time getting accustomed to it.

Another issue is conflicting schedules and a sense of laziness. Sometimes we just want to “take today off and rest”, which becomes multiple days. One way to combat this is finding a gym partner. Having a gym partner is one of the best drivers for the gym because you both can hold each other accountable, comfort, and compete with one another safely. This can also help with the previous issue of being anxious. Another way to combat laziness is the 3-2-1 method. This method just consists of counting down to the number one. Once you reach it, it is time to jump to action and prepare yourself for the task at hand! The more consistent you are with going to the gym the sooner it becomes a regular routine. Regarding schedule conflict, it is important to remember the gym does not have to be a 2-hour session. All it takes is 30 minutes of aerobic exercise, five days a week to meet the cardiovascular exercise recommendation. During that time, you can listen to music, watch shows, or talk to friends, and before you know it 30 minutes have flown by.

One of the biggest concerns of those beginning to exercise is the “how to”. The answer to this question starts with the question “What is your goal?” If you are like me and want to build muscle mass, then you should try out progressive overload. In short terms, progressive overload involves high-intensity weightlifting, with fewer reps and more weight to emphasize reaching hypertrophy. On the other hand, individuals who seek to lose weight must make sure that they are on a calorie deficit, a process in which you consume fewer calories than the amount required to fuel your body's essential functions and daily activities. If you maintain this deficit, you will lose weight. To attain extremely healthy weight loss, make sure you are getting adequate amounts of carbs, proteins, and fats (determined based on your demographics). Finally, if you are seeking to just stay healthy you should follow ACSM’s guidelines on frequency, intensity, time, and the type of exercise you should do weekly.

Overall, the best way to get into the gym is to get comfortable with being uncomfortable. Everything about the gym is going to be different from what you are used to. Your body will hurt from soreness, your heart will race to provide oxygen and blood throughout your body, you will sweat to cool off, and you will be in an environment that is new to you. All it takes is for you to dedicate yourself to the process of adaptation. Do not forget to do your research and practice proper form. Good luck with your exercise endeavors!

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Entering my final semester of senior year fills me with a lot of different emotions. I'm excited about all the possibilities the future holds after graduation, nervous about whether I’m truly ready to take that next step, and deeply nostalgic for my journey so far. The most important promise I’ve made to myself this year is to savor every moment and create an unforgettable senior year. Back in August, my friends and I came up with the idea of making a senior year bucket list. This became our way of making sure we embraced every experience we wanted to have before this chapter of our lives ends.

The most daunting part of doing this is getting started making a bucket list. My friends and I found ourselves asking, how are we going to fit a whole year worth of experiences into a single list? We wanted to include every tradition, every event, and all the little moments that make senior year special. So, we decided to first make a brainstorm document that our whole friend group had access to. Everyone put in ideas that they thought we needed to include on our list. Once we had a solid idea of what could go on the list, we got a big poster board with some markers. This was the fun part, we made it a night-long activity and it quickly became more than just making a list—it was a fun, memorable night that was a great way to kick off our senior year.

Some of the things we included were classic campus traditions, like attending our school's tailgates and football games. We had spots we wanted to revisit on campus one last time, places that had shaped our college experience. For example, we decided to go back and try every dining hall one last time. Beyond campus, we added adventures in the surrounding towns—new restaurants we had always talked about trying, hikes we wanted to explore, and local events we didn’t want to miss. Finally, we added experiences that our group wanted to do before we graduated. For example, we all planned one last movie night, a Friendsgiving dinner, and a letter writing night to our future selves. We also tried to make it a goal to take pictures at these different events so we could have something to look back on at the end of our year.

Our big list was then put on the side of our fridge, and we checked it off every time we did something on the list. Some moments were big and exciting, while others were simple but just as meaningful. Looking back, creating this bucket list was one of the best decisions we made for our senior year. It has been such a fun way to ensure that we are making the most of our senior year with the friends who have made our college experience what it was. If you're heading into your final year, I can’t recommend it enough—make your own list, embrace the time you have left, and make it a year you’ll never forget.

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College life is a whirlwind of academic challenges, social events, and newfound independence. It’s an exciting time, but it also comes with its fair share of stress, especially when it comes to maintaining a healthy lifestyle. For many students, the pressures of tight budgets, busy schedules, and late-night study sessions can make it difficult to eat well and stay energized. The good news? You don’t have to compromise your health just because you're juggling classes, clubs, and work. With a little planning and a few smart strategies, you can maintain a balanced diet that supports both your academic success and personal well-being. Here are six tips to help:

1. Meal Planning on a Budget

Eating healthy in college doesn’t have to mean spending a fortune. With a little planning, you can create nutritious meals that won’t break the bank. The key is buying versatile, affordable ingredients that you can use in multiple dishes.

Budget-Friendly Meal Ideas:

• Rice and Beans: A classic combination that’s both cheap and nutritious. Rice provides carbs for energy, while beans are packed with protein and fiber. You can season them with spices to keep things interesting.
• Stir-Fries: Buy a frozen bag of mixed vegetables, some chicken or tofu, and a bottle of soy sauce. This is a quick, customizable meal that’s full of vitamins and protein.
• Oats: Don’t underestimate the power of a good bowl of oatmeal. It’s inexpensive, filling, and can be flavored with fruit, nuts, or yogurt for extra nutrition.
• Eggs: Eggs are a college student’s best friend. They’re a great source of protein and can be cooked in so many ways—scrambled, boiled, or made into omelets or frittatas with leftover veggies.

Shopping Tips:

• Buy in bulk when possible — things like rice, pasta, and canned goods can last a long time.
• Stick to a grocery list and avoid impulse buys.
• Shop for seasonal produce. Fresh fruits and veggies can be more affordable when they’re in season.

2. Healthy Snacking Tips

When you're running between classes or studying late into the night, it’s easy to reach for unhealthy snacks like chips or candy. However, with a little prep, you can have nutritious options on hand that keep you fueled without the sugar crash.

Nutritious snack ideas:

• Trail Mix: A mix of nuts, seeds, and dried fruit is portable and packed with healthy fats, protein, and fiber. Just be mindful of portions, as it’s calorie-dense.
• Greek Yogurt with Fruit: Greek yogurt is high in protein, and when paired with fresh or frozen fruit, it’s a delicious, nutrient-packed snack.
• Apple with Peanut Butter: A classic combo of fiber and protein that’s satisfying and easy to prepare.
• Hummus and Veggies: Pre-slice carrots, cucumbers, or bell peppers, and pair them with store-bought or homemade hummus for a crunchy, satisfying snack.

Snacking Tips:

• Keep snacks in your backpack or dorm room for when hunger strikes between classes.
• Opt for whole foods (fruits, vegetables, nuts) rather than processed snacks.
• Stay mindful of portion sizes, especially with calorie-dense snacks like nuts or cheese.

3. Time-Saving Hacks: Meal Prep for Busy Schedules

We all know that college students are busy, and finding time to cook can feel impossible. But with a little effort upfront, you can save time during the week and ensure you’re eating healthy meals even when you’re short on time.

Meal Prep Ideas:

• Batch Cook Grains: Cook a big pot of quinoa, rice, or pasta at the start of the week. These can be used in a variety of dishes, like salads, stir-fries, or bowls.
• Prep Veggies: Wash, peel, and chop vegetables ahead of time so they’re ready to be tossed into stir-fries, salads, or roasts.
• Make Overnight Oats: Prepare individual servings of overnight oats in mason jars. These can be customized with fruits, nuts, and yogurt, and are ready to grab and go in the morning.
• Cook Protein in Bulk: Grill or bake a batch of chicken, tofu, or beans to use in wraps, salads, or bowls throughout the week.

Meal Prep Tips:

• Set aside a few hours on the weekend to prep meals and snacks.
• Invest in good-quality containers to store your prepped meals and snacks.
• Make meals that can be easily reheated or eaten cold, like salads or grain bowls.

4. Dining Hall Survival Guide

Many colleges offer dining halls that can make eating on campus more convenient—but with so many options, it can also be hard to make healthy choices. Here’s how to navigate the dining hall and make nutritious decisions.

Dining Hall Tips:

• Fill up on veggies: Look for salad bars or dishes with plenty of vegetables. Fill half your plate with veggies to ensure you’re getting the nutrients you need.
• Go for lean proteins: Choose grilled chicken, fish, or plant-based proteins like beans or tofu over fried options.
• Mind the sauces: Sauces and dressings can be loaded with hidden calories and sugars. Ask for them on the side so you can control how much you use.
• Opt for whole grains: Choose brown rice, quinoa, or whole-wheat bread when possible. These options have more fiber and nutrients than their refined counterparts.

5. The Importance of Hydration

Staying hydrated is crucial to maintaining energy levels, focus, and overall health, especially during long study sessions or after a workout. But it's easy to forget about hydration when you're caught up in the demands of college life.

Hydration Tips:

• Carry a reusable water bottle: Having water on hand at all times can remind you to drink throughout the day. Aim for at least 8 cups of water daily, more if you’re physically active.
• Flavored Water: If plain water feels too boring, try adding slices of fruit like lemon, lime, or cucumber for natural flavor.
• Avoid sugary drinks: While soda, energy drinks, and sweetened coffee drinks are tempting, they can lead to energy crashes and don’t offer much nutritional value.

Other Hydrating Beverages:

• Herbal teas can be a good option for hydration, and they come in a variety of flavors.
• Coconut water is another hydrating option with electrolytes to keep you balanced.
  

Small Changes, Big Impact

Maintaining a balanced diet in college doesn’t have to be overwhelming or expensive. By planning your meals, making healthy snack choices, and utilizing time-saving hacks, you can stay nourished and energized through even the busiest of semesters. Whether you’re cooking in your dorm kitchen or navigating the dining hall, a little preparation and mindful eating can go a long way in supporting your academic success and overall well-being. By prioritizing your health, you’ll have the energy to not only tackle your assignments but also fully enjoy everything that college life has to offer.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

In this quick paced world, the workplace focuses mainly on results and productivity. Many times, mental health takes a back burner in employers’ minds which can lead to burn out and stress for employees. Temporary solutions such as caffeine breaks and mindful apps do not solve deeper problems. A more effective and long-lasting approach is animal assisted therapy, which uses interactions with animals such as dogs to improve emotional well-being in the workplace.

Studies have shown that simply being around animals increases the release of neurotransmitters associated with reducing stress and improving mood. Introducing trained animals to the workplace helps employees' mental health and fosters a better working environment.

Simply by petting a calm animal or just being around it can reduce blood pressure and stress hormones. If employees let workers relax on heavy days, it can improve their mental focus and emotional balance leading to increase productivity throughout the day.

Animals can also help build a sense of community. Sometimes the workplace can be lonely, especially in a competitive environment. Animals can serve as a connector in the workplace. The sense of connection can improve teamwork and make the atmosphere more like a family.

Animals can also encourage healthier habits. Workers who take time to exercise and get a short walk with the dog can also improve their mood. This allows them to get a much-needed physical activity and a mental break that can inspire connectivity, better focus, and improved problem-solving capability.

However, bringing animals into the workplace requires careful planning. Not everyone is comfortable around animals due to allergies, fears, or personal preferences. Companies need to create clear policies, designate specific animal-friendly areas, and work with trained therapy animals to ensure everyone feels safe and included.

The most common type of therapy animals are dogs. Affection from dogs is a proven way to reduce stress, and when added to the workplace, can drastically improve workers' mental health and overall performance.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

Being stuck inside during the winter sometimes sends me looking for some unplugged activities. Thinking back to my summer as a camp counselor, the “it” way to pass the time was to make friendship bracelets! Whether you’re a seasoned bracelet maker or just getting started, I want to welcome you to the color world of friendship bracelets!

I’ve been making friendship bracelets for years and I can tell you it takes a lot of practice! The foundation of friendship bracelets is very simple: a forward knot and a backwards knot. If you know how to do these 2 knots, you can read what are called “alpha patterns” and make any design!

How To Do a Forward and Backward Knot

If you know what the number “4” looks like, you’re already 99% of the way there!

To make a forward knot: simply grab on to one string in your left hand - let’s call this String A - and the string to the right of it in your right hand - let’s call this String B. String A will form a “4” over String B. The end of String A will cross under String B to form the knot, and then you pull upwards to tighten.

To make a backward knot: simply make (you guessed it!) a backwards “4” where String B crosses over String A, the end of String B crossed under String A, and pull.

How To Read an Alpha Pattern

An Alpha pattern is essentially a visual representation of a bracelet design arranged in a grid format with arrows corresponding to either the forwards or backwards knot. There are 4 types of arrows to be aware of.

Second semester is upon us, and unfortunately so is the cold. Some people may love the cold, but for me this often means staying inside my room locked away from the frigid weather and the rest of college. While it is nice to cuddle up with a movie every now and then, too much time in the dorm room can lead to inevitable loneliness and what many of us call “winter depression.” So here are a few ways I motivate myself to get out even when its unbearably cold!

Workout Classes

Now you could throw on some gloves and a hat and go for a run outside, but I personally cannot do exercise in the icy cold. Therefore, to stay active in the winter I love going to different workout and exercise classes! Whether I go to a nearby yoga class or a spin class in my school’s gym, working out with others always gets my spirits up. I also highly encourage getting a buddy to go with you and make the group class that much more fun!

Trying New Food

My favorite thing during the season of cold weather is sitting down with a warm bowl of soup or plate of delicious pasta. One thing that always makes everyone happy is food! Either by going with friends to a new restaurant or simply trying a new dish at your dining hall, getting out of your room to try new types of food will always reduce any type of “winter depression” that may come your way.

Find a Study Spot

I usually do all my work in my room, but when it gets to wintertime, I like to try and find a new place to study on campus to keep myself from procrastinating and crawling into my bed. There is always the library on campus, but I encourage you all to find a new study spot that might lift your spirits rather than depress them. It could be a nearby coffee shop, a random couch in the student center, or even a table at the dining hall!

While the winter months may make you want to hide under a blanket, taking minor actions such as these can help combat feelings of loneliness. Stay connected to your community and Spring Break will be here before you know it!

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When taking a survey of different students' favorite seasons, the majority will most likely answer with the same seemingly apparent answers, 'summer' or 'fall'. Some even include spring. However, very few individuals will give this awarding title of "favorite season" to the colder winter season. As a college student, specifically in a colder climate, the winter months seem to last an eternity and can sometimes be onerous.

With the colder weather comes more sickness, less time outside, and inevitably more stress. Introducing healthy habits to maintain well-being can look different to every person. Taking care of yourself can consist of staying active, trying new things, and incorporating mindfulness and self-care into your daily routine. As we trek through the low temperatures and snowy forecast, we as college students must prepare in the best way possible and learn to care for ourselves amidst wintertime.

It is easy to neglect our health and well-being within these colder months as college students overburdened with exams and holidays, now face cold weather walking from class to class. The biggest concept that college students lose grasp on is remaining consistent with healthy habits throughout the colder months. It is no surprise college students are more active during the warmer months when a walk outside consists of shorts and a t-shirt rather than a long parka or scarves and hats. This concept that physical activity has tremendous benefits on individual happiness and overall well-being is not a simple old wives’ tale. Physical exercise is a scientifically proven inducer of serotonin within the brain. Trying to accomplish a workout, walk, or exercise class a day can be incredibly beneficial to one's overall happiness and stress levels.

During the colder months, it may be harder to stay motivated and consistent regarding our own health, however, one trick I have acquired to stay consistent is free workout classes. At most college recreational centers, typically available to all students, are free and accessible workout classes. Some of these classes can range from cycle classes to cardio dance.

While healthy habits are critical to incorporate within your routine, something as simple as a mentality change can drastically improve already instilled habits and routines. Something my father taught me that I carry throughout my daily routine is that you cannot control what happens, but you can control your attitude. Each day of these long winter months, it may seem impossible to remain positive when you must walk twenty minutes to your 8 am class in twenty-degree weather. However, with mindfulness one can approach their day with positivity, inducing an overall better day-to-day.

Another trick I have found that induces overall positivity and personal well-being, while making the winter feel shorter, is planning an event or activity that I can look forward to throughout my week or month. This system of ensuring there is always something to look forward to makes the cold winter months seem to move on a little more quickly. As the spring semester moves along, students look forward to spring break where we have planned trips and vacations, a well-deserved break easy to anticipate. However, these events or activities do not have to be anything grand or costly. One can plan to cook dinner with their friends or perhaps see a new movie on its release date.

Winter can be an extremely challenging time for many, especially for college students with heavily filled schedules and stress. Taking care of yourself is so important year-round but it can look different in the winter months when we as students aren't able to be outside, stay active, or employ self-care routines and activities. Establishing healthy habits such as remaining active indoors, utilizing campus resources and classes, practicing mindfulness and positivity, and planning and prioritizing self-care is essential to thrive throughout the cold weather. By incorporating these tips, whether it be one or all, one can navigate the hardships that may come along with wintertime.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

You really should be crying more! No, seriously! Crying is so advantageous for the stressful life of a college student.

Not only is crying a natural response to external and internal stimuli, but it also does some interesting things to help the human body. Before we go into how crying helps you, let’s first look into its composition.

Tears are not only made from water, but they also contain proteins, mucus, electrolytes, and various oils. Some of the proteins contained in tears include lysozyme, lactoferrin, lipocalin, and IgA. These all serve different roles in helping the body. Lysozyme and lactoferrin are antibacterial and IgA is an immunoglobulin which helps boost the defense of the immune system. When you cry you also release various hormones which differ depending on the type of tears.

There are tears such as basal tears that help keep your eyes moist and protect them from debris and things in the air. Another type are reflex tears which are triggered by irritants. There are also tears that stem from emotions and that is where a lot of the variation in the hormonal composition of tears is seen.

Crying releases hormones such as oxytocin which promotes bonding and reduces stress, and endorphins which can ease both physical and emotional pain. Crying even flushes toxins and cortisol out of the body. Crying also activates the parasympathetic nervous system (PNS), which promotes rest and digestion.

To cry is to be human – it’s normal, natural, and so beneficial.

Most people have the totally wrong perception of tears and believe they hold no significance besides emotional instability, but crying can benefit you in so many aspects. So, the next time you feel the urge to cry, go ahead, your body deserves it.

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Fitting time into busy schedules to get exercise is important for college students to maintain good health. Many students may hear ‘exercise’ and think of lifting weights at a gym, but there are many other ways to do it. It may seem a little daunting if you do not consider yourself an active person, but there are easy ways to get to incorporate exercise into your daily life. All it takes is finding what works for you and makes it enjoyable.

Hit the Gym

One of the obvious ways to get exercise is by going adding time to go to your campus recreation center. Most university rec centers offer a variety of facilities and classes for student use. If you are not that comfortable going by yourself, go with a friend. That makes it more enjoyable and at times you will forget you are even working out. Lifting weights isn’t the only option either; you can walk the track, do yoga, or sign up for a group fitness class and meet new people. If you like team sports, getting involved in campus intramural sports is a fun way to combine exercise while playing your favorite sport.

Take a Walk

Another way to get some exercise is to leave your car behind, skip the bus and walk everywhere you can on campus. Doing this allows you to get some fresh air and clear your mind. You can also walk to your favorite food spots on campus which allows you to save some money, a reward for being more active and gives a purpose to the action. Many campus communities have scenic trails around campus if you are more of a nature person. These are more practical ways to get exercise and work great for everyone.

If you live in a walkable area, consider walking with friends wherever you are going out, too. Not only will you get good exercise you will also save a good amount of money from not Ubering or using Lyft. You will also be with friends and can make it a fun adventure. This is a good way if you are a more extroverted person and go out a lot.

Finding a creative way to fit exercise into your daily life will help you feel better physically and mentally, which can lead to better grades as well. Choosing to walk not only allows you to get some exercise but can also save you money. Who doesn’t want to save money while in college? Get your friends involved, too, and make some positive lifestyle changes together.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started!