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How to Stay Healthy Juggling School and a Full-Time Job

How to Stay Healthy Juggling School and a Full-Time Job

Trying to balance work and school is difficult task by itself, and throwing in your New Year’s Resolution of getting fit makes it even more difficult. The thought of having all this on your plate is enough to make most people order a pizza, sit on the couch and drop their annual fitness goals around February, but I urge you not to believe the misconception that you can’t work full time, go to school, and stay healthy. I’ll show you exactly how I’ve been doing it for years!

Schedule

scheudle

    One of the reasons why a lot of people find it difficult to balance work, school, and a healthy lifestyle is because they don’t schedule anything and just try to “fit in” gym visits. When you have plenty of free time to work out at your leisure, you might be able to get away with this, but working 40+ hours a week and dedicating around 20 hours a week to school doesn’t give you much leeway in terms of working out and eating right. You need to develop a set schedule of when you’re going to go to the gym and when you’re going to eat meals.
    When you create your schedule, make sure that it’s reasonable and something you can stick with. If you know you can’t wake up at 5 Am to hit the gym (I’m not a morning person at all), schedule it for another time because you’ll end up throwing your entire schedule out of whack by making an inconvenient plan that you won’t be able to commit to.

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    Pack your lunch

    pack your lunch

      Nutrition was a huge issue for me when I first started trying to get healthy, and it’s something that I’m sure a lot of you struggle with as well. I learned the importance of making sure I packed my own food when I was working at night and going to school 4 days a week right after I finished work.
      When you’re constantly on the move, it’s very tempting to hit the closest fast food restaurant you can find and get something to eat ASAP because you’re usually going a long time in between meals—as soon as you get a little free time you want food immediately and will grab whatever is convenient (which isn’t healthy food 9 times out of 10). In order to fix this, start making your food and taking it with you. My go-to meal was chicken, rice, and mixed veggies that I made ahead of time, which could be stored easily in little plastic containers and taken to work. Some other good food choices are:

      • Smoothies
      • Sandwiches (use whole-grain bread)
      • Mixed fruits
      • Greek yogurt

      These were all things that I kept on hand because they can be consumed quickly, are good for you, and don’t require cooking! Start eating 6 small meals throughout the day to decrease cravings and to avoid starvation. If you need more help in the nutrition department, here are some helpful tricks for healthy eating.

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      Keep a gym bag in your car

      gym bag in car

        I once put off going to the gym after getting out of class because I didn’t want to go home, get my gym stuff and go back to the gym. This is when I realized that I needed to start carrying a gym bag in my car, packed with shorts, shoes, and a shirt. This way, I’d be ready to go to the gym at any time. You don’t want to give yourself any reason not to go to work out. If you took the first tip and penciled gym time into your schedule, you should already have your gear ready to go, but sometimes things come up and your schedule gets altered. Also, if you get out of class or work early one day, you can get in a workout before you go home!

        Join your school gym

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        college gym

          If you’re fortunate enough to have a gym on campus, take advantage of it. Today, it’s no longer just universities that have gyms for students: many community colleges also have gyms on campus that’s accessible to students. You just have to fill out some paperwork and present your school ID to get access. My school’s gym is completely free for all who attend it, so it saves time and money. I still have a gym membership elsewhere though because I like to have a gym close to my house— if you can afford it, it’s nice to have two options available like that.

          Start slowly

          OLYMPUS DIGITAL CAMERA

            The entire idea of getting fit and improving your life is very fun and exciting, and because of this, it’s easy to just go all in right away and immediately want to hit the gym 5 days a week. Commitment is great, and necessary, but you want to try to pace yourself into it. If you start out by going to the gym 5 days a week on top of your hectic schedule, it’s easy to wear yourself out quickly. Getting fit is not a sprint, it’s a marathon, and pacing yourself will really benefit you in the long run.

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            You’re already dedicating over 60 hours of your week to work and school, so trying to stretch yourself to go to the gym another 10 hours a week is a lot. It’s certainly not impossible, but chances are your body isn’t accustomed to such a strenuous schedule. Just like your muscles, you have to gradually develop your schedule. Consider starting out by going to the gym 2 days a week, and after doing this consistently for a while, add on another day or two.

            Use Apps

            fitness apps

              I love fitness apps, and really grew to appreciate them while both at school and working full time. Because we’re always running around, it’s hard to track things like our workouts, calorie intake and even daily schedules. At the very least, you should have an app for tracking your diet/calories, but if you’d like to track your workouts, get an app for that too. There are many great fitness apps out there, and you can check some out here: The Top 10 iPhone Apps for Losing Weight and Getting in Shape

              Balancing work, school, and a healthy lifestyle is hard, but using these tips and tools helps me stay on top of it all. Don’t give up on that New Year’s Resolution just yet—let’s get fit!

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              Last Updated on January 11, 2021

              11 Hidden Benefits of Using Oil Diffusers

              11 Hidden Benefits of Using Oil Diffusers

              Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

              Read on for 11 hidden benefits of using oil diffusers.

              1. Safe Scents That Make Sense

              Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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              2. Stress Relief

              Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

              3. Improved Sleep

              Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

              4. Appetite Control

              Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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              5. Bacteria and Mold Killing

              When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

              6. Decongestion and Mucus Control

              Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

              7. Mosquito Repellant

              Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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              8. Pain Relief

              While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

              9. The New Anti-Viral

              Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

              10. Improved Cognitive Function

              Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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              11. Money Saving

              With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

              Featured photo credit: Jopeel Quimpo via unsplash.com

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