It’s Getting Hot, Hot Hot!

The sun is shining, flowers bloomed, and cold days are behind us now. Summer is finally right around the corner! Staying cool while it’s getting hot isn’t as easy as it sounds! Here are some things to keep in mind over the next few months:

Staying Hydrated – The hotter it gets, the more we sweat? Well for some of us that is true, but the hotter it gets the harder our body works and the more water we need. We are SUPPOSED to be drinking 8 glasses of water a day all year. It’s harder for some than others, but the hotter it is, the more important it is to stay hydrated!

• Just consuming a lot of beverages is not enough, be wary of sugary sports drinks, soda, and ice tea. They may quench your thirst, but look at the label for how much sugar they have, before choosing them over water!

Sunscreen – Staying cool on the inside is half the battle! Don’t fry that skin. It can cause your temperature to rise, puts you at risk for skin cancer, and can cause scarring and wrinkles.

• Use SPF 15 or higher
• Reapply every 2 hours

Exercise – Try and exercise early in the morning or later at night, don’t try and go at noon when the sun is peaking. Keep yourself cool by exercising before it gets hot or when it starts to cool down for the day.

• Wear light, breathable clothing
• Slow down from your normal pace until your body is used to the heat

Keeping these in mind will not only help you stay cool, but it will keep you healthy all summer long! And don’t forget to grab a hat or sunglasses before heading out!

Written by Julia Kane, Peer Educator

Is That What You’re Going to Wear?

Are you looking for a job or internship? There really is a meaning to the quote “dress for success” when going to an interview. It is the first impression an employer has of you, and it is important to look well groomed and professional. Why? To help you get the job, of course!

You may feel that we should not be judged for what we wear but rather what qualifications we have. But the reality is, how you are dressed will set the tone for the interview. So impress them from the very beginning! Here are some suggestions to get you started.

Ladies

Suit: A dark conservative suit is your best bet. Wear a two piece suit with a button down jacket with a skirt at a modest length (knee length) or pants.

Blouse: A white or light colored blouse that is high cut. The employers do not need to see cleavage!

Shoes: Black and well-polished closed-toe with about a one inch heel. Use natural tone or sheer black pantyhose.

Accessories: Wear minimal jewelry. The employer will not be impressed with your 5 inch hoops! Instead, wear small studs since they will not be distracting. Bring a professional briefcase to hold your resume. (As shown in picture)

Gentlemen

Suit: A dark conservative 2 or 3 button suit. Make sure it is pressed and well-fitted.

Shirt: Choose a white cotton long sleeve dress shirt to add a subtle color to the outfit.

Tie: This is where you can get creative, but don’t go overboard by choosing the wackiest one you have. Make sure it matches the rest of your outfit, and keep it simple! For example, a solid color or simple pattern.

Shoes: Black and well-polished dress shoes along with black socks.

Accessories: You may not need to worry about jewelry selection so much, but bringing a professional briefcase is just as important. Make sure it can fit your resume.

Interviews can be stressful, so it is important to be confident in the way you look. It will be one less thing to be stressed about! If you have time right before the interview begins, go into the bathroom to check your hair and outfit in the mirror. This certainly goes for when you have been driving with all the windows down on your way to the interview! So go in there showing your confidence, because it is about looking professional, not about looking fashionable.

For any questions or further tips, register for a mock interview at the Career Development Center! It is located on the second floor of Lawrence.

Written by Jennifer Ryan, Peer Educator

Finals Survival Guide

Don’t let finals week sneak up on you.  It’s officially one week away!  Prepare for countdown with these tips to make your study time run smoothly.

Schedule Your Studies
Take some time now to block out your schedule and make room for study time—the earlier the better!  Refer to your school and work schedules to block out that time as well so you know when you have time to study, rest, and do your extracurricular activities.  Use either a planner or an online service like Google Calendar, the Calendar app on your Mac, or Microsoft Outlook to plug in your schedule and sync it across all your devices.

Utilize Your Resources
While it’s too late to sign up for tutoring this semester, the Learning Assistance & Resource Center in Lawrence 224 still has many great resources for you to utilize from the comfort of your own home.

• Smarthinking is a website that offers free 24/7 tutoring in a variety of subjects ranging from math to the sciences, to Spanish.  All you have to do to sign up is follow the instructions here.
• LARC also offers study tips on their Study Skills and FAQ pages that may be useful when you need a little extra help.
• Don’t forget about your classmates and professors!  Your peers and teachers may be hidden gems of resources.  Try setting up a study group or contacting your professor directly for some one-on-one help!

Save Your Work
You don’t want to lose all your hard work, so don’t forget to save, and save again!  It may be a good idea to back up your work as well.  You can do this by either saving your work on a flash drive, or on an online storage site like Dropbox or Google Drive.

Take Breaks
Give your brain a break!  Instead of studying straight through for hours on end, for every hour you study, give yourself a 10-minute break to do something you enjoy.

Get 7-9 Hours of Sleep
Studies show that getting adequate REM sleep helps you retain information and boosts creative problem solving.  Getting 7-9 hours will help you make the most of your study time!

Reward Yourself
Don’t forget to reward yourself!  Sometimes we all need a little incentive to get things done.  I like rewarding myself with a celebratory meal out in West Chester, usually at Más Mexicali Cantina or Ram’s Head when I’ve completed finals.  What will you reward yourself with?

Written by April Pagliassotti, Peer Educator

Get Healthy This Summer!

Spring is in the air which means summer is right around the corner.
The sun is shining and you will too!
Here are some tips on how to stay healthy and fit this summer:

1) Eat breakfast. Don’t skip any meals. Breakfast gives you the energy to perform!
Start your day off with a healthy, balanced meal that has fiber, protein and carbs. Try
Greek yogurt with chopped fruit, whole-wheat toast with peanut butter and sliced banana, or sautéed vegetables with scrambled eggs

2) Learn proper portion size. To avoid eating too much of even the healthiest foods, keep track of how much you’re eating. Here is a great reference: http://www.webmd.com/diet/printable/wallet-portion-control-size-guide

3) Drink Water. Water keeps you hydrated and can help boost your concentration. It can also help keep you from unnecessary snacking.

4) Keep Healthy Snacks Around. Stick to snacks like apples, carrots and hummus, yogurt, Kind Bars or nuts. With healthy snacks on hand you’re more likely to choose them!

5) Drink Moderately. You can still have fun without consuming all the calories that come along drinking. Stick to 3 or 4 drinks a night.

6) Exercise! Choose workouts you enjoy! There are many different options, such as riding your bike, hiking, running outside, running on the treadmill, playing a sport or taking group exercises classes such as Zumba, yoga or kickboxing. Switch it up regularly to avoid getting bored! Having a gym buddy can also help you to stay motivated and on track with your workout regimen

Written by Samantha Tatulli, Volunteer

Take Stress Out of Your Schedule

Ever feel like there’s just not enough time in the day to get all your work done? Here are a few ways to better manage your time and reduce the stress in your life!

Make today count: A week’s worth of work can seem overwhelming at times. To help make it more manageable, try making a to-do list for the day that prioritizes your assignments based on importance and urgency.

It’s a date: If you forget an assignment or a test, your stress levels are sure to increase. I write everything down in a planner immediately to prevent this from happening. This helps me stay on top of my work.

Get started: “It’s not due until next week; I have plenty of time,” “My favorite show is on; I’ll just do this tomorrow.” This is something many college students, including myself, are guilty of doing: procrastinating. In order to reduce the stress in your life, it’s time to put those excuses aside and get to work. Even if it’s only a half hour of work, at least you got started!

Take a breather: Taking a break is just as important as getting your work done. Constantly being on the go can actually add to your stress rather than relieving it. Schedule “me time” in your calendar or try doing work for about 90 minutes with 20 to 30 minute breaks of relaxation in between.

Now, when you’re feeling stressed about the paper that’s due next week, the two assignments that are coming up, and the test that you have to study for, don’t panic! Just follow these few tips and you’ll be sure to finish your semester stress free!

Written by Carly Odynsky, Peer Educator

Volunteering on Campus

Ever want to do community service, but don’t know how to get involved? This was me last year. I would see and hear about friends and classmates doing all this great volunteer work, but didn’t know how I could get involved. Then I learned about The Office of Service-Leaning and Volunteer Services. They are a great way to get involved both on campus and in the community. Any information you need you can find by clicking here!

If you’re looking to get involved before the semester ends, check out WCU WEEK OF SERVICE! This is a campus wide, weeklong event encouraging students to get involved!

WHEN: April 27-May 4th
WHERE: On WCU campus and in the community
WHO: Anyone!

Here are the events:
• Spring Clean-Up at The Hickman
o Saturday, April 27th from 8:00am-12:00pm
Join together with members of the community to assist with some spring    cleaning at The Hickman. Most of the annual Spring Clean-Up will take place outside. Gloves and tools will be provided.

• Lionville Community YMCA – Healthy Kids Day
o Saturday, April 27th
Healthy Kids Day is an annual national YMCA event that focuses on health and children. Come out and help with manning a moon bounce, controlling traffic, serving food, and assisting a clown! 22 volunteers are needed for this event. Please contact Sue Gualtieri at 610-458-9090 x2822 for more information.

• Maggie Tripp Annual Day of Service in collaboration with the Alumni Association
o Sunday, April 28th from 3:00pm – 5:00pm in Ehinger Gym
Students and alumni will work together to complete service projects for the campus and community. Activities might include: dog toy making for the SPCA , PB&J making for Safe Harbor, and creating bookmarks for kids.

• Nail Painting with Seniors at the West Chester Senior Center
o Monday, April 29th & Wednesday, May 1st from 10:00 – 12:00pm
Volunteers will be painting nails and getting to know seniors who use the services of the WC Senior Center. This is a great opportunity to meet local community members and practice your nail painting abilities!

• ELIAN – Early Literacy is a Necessity
o Monday, Tuesday, Wednesday and Friday from 3:30 – 4:15pm
Volunteers will be reading with preschool and elementary aged children at the Care Center for Christ. If you love kids, this is a great volunteer activity for you! All volunteers must have clearances.

• Volunteer at Home of the Sparrow
o Tuesday, April 30 & Thursday, May 2 – Times TBD
Home of the Sparrow provides housing and supportive services to homeless and low-income women who want to improve their lives and become self-sufficient. Volunteers will be helping at the transitional homes with painting and spring cleaning.

• Serve Breakfast at the West Chester Senior Center
o Tuesday, April 30 & Wednesday, May 1 from 7:30am – 9:30am
The West Chester Senior Center has been enriching the lives of seniors in our community through friendship, activities, nourishment, and education since 1975. Volunteers will be helping to serve and make breakfast.

• Campus-wide Adopt-A-Block on Saturday, May 4th from 12pm – 2pm

• WCU Relay for Life
o Saturday, May 4th 3pm in the Hollinger Field House
Food, games, entertainment, and tons of exciting activities are available throughout the 24-hours for all participants. All of the money raised before and during the event by the relay teams is donated to the American Cancer Society.

Getting involved and volunteering is a great way to both help others and help yourself. It is a rewarding experience which allows you to be active, meet new people, and experience new things!

Written by Julia Kane, Peer Educator

Make the Most of the Outdoors!

The warm weather we have been dreaming of is finally on its way! Take advantage of all the fun things to do on campus and around town. Here are some ideas to try the next time you want to get outdoors:

Go for a walk: Walking is simple and relaxing, and the best part is it’s at your own   pace!

Skip the bus! Leave 15-20minutes earlier for class and walk instead

Explore Campus. Take the time to walk around the school and find your favorite spot to have a picnic.

Gordon Natural Area. This is right near South Campus. It is a beautiful trail and if you live too far to walk, the bus can drop you off right next to the entrance. Just ask for R lot when you get on.

Check out the town. West Chester is known for its beautiful and historical buildings, shops, and restaurants. On your next walk, find a new place to check out.

Play a team sport: Get together a group of friends and find a space at the quad, rec center, or even in front of the residence halls where you can spread out. Here are some fun activities to try:
• Volleyball (the court is right behind the Rec Center)
• Basketball (courts at the Rec Center and on Rosedale)
• Soccer
• Whiffle Ball
• Frisbee

Run a 5K: It sounds like a lot but it’s only a little over 3.1 miles and you have the option to walk or run AND support a good cause! There are many fun events sponsored by campus and even locally. Here a few upcoming races in our area and check out this site for more information/races!
April 27
• 9th Annual Race For Traditions
• Ryerrs Run
April 28
• Philly Run Wild- Save the Orangutans
• Band on the Run
• Meso no Mas 5K

Try Yoga. Yoga is both a great workout and a perfect way to relax. Bringing this workout outside will only make it better! Find a comfy place in the grass and enjoy it. Consider Meditation as well. The warmth of the sun and breeze of the wind will enhance your Zen.

Use an App. We use them all the time, why not use them to help us with our fitness? Here are some fun FREE apps to try the next time you are exercising:

• Nike+ Running: Tracks distance, pace, time, and calories burned with GPS, giving you audio feedback as you run.
• C25K FREE: Great for beginners; it’s an 8-week plan. You workout 3 times a week and can alternate between walking and running. By the end, you will be able to successfully run a 5K!
• See Me Get Fit: Uses photos to track your fitness progress along with daily weight, workouts, and diet to stay on the right path.
• Run with Map My Run- GPS: Record workout details, including duration, distance, pace, speed, elevation, calories burned, and route traveled on an interactive map.

If you’re willing to spend a little money, here are some other great apps to try as well:

• Zombies, Run: This is a running game and audio adventure. As you run, dodge zombies and follow orders from the voice recordings to survive!
• Pocket Yoga: Practice Yoga anywhere and any time and learn fun tips. The best part is it’s for all skill levels!
•  Remix Workouts: You get 2 free workouts before you have to purchase the app. It includes over 25,000 workouts using real-time video and audio instructions. Unlock new moves as you progress!

These are just a few options to try the next time you want to exercise outside! Get creative and combine a few for a change of pace. Make it a habit to do it with friends…it can be a fun new way to hangout that’s good for your body and mind!

Stressin’ and Eatin’

Have you ever been stressed out and grabbed the closest snack you could get your hands on, even when you’re not hungry? Its okay, we’ve all been there. This is called stress-eating or emotional eating. It is when we are not necessarily eating because we are hungry, but we use eating as a coping method for stress.

So when does stress eating become a negative coping method? Well when we do reach for that snack, it is typically not a healthy choice. Come on, you know it’s true. It is not very common that during that 8 hour cramming session for finals that you’re first craving is a fresh salad. If stress eating is used continuously, it can become habit. This can lead to higher intake of fats, sugars, salts, and calories overall.

So how did I know you don’t usually crave a salad? Well our bodies are actually designed to crave those types of foods. This is because when we are stressed, the stress hormone called cortisol, gives your body those cravings for fats, sugars, and salts. Foods can give us a short boost of that “feel good” feeling, for example after eating chocolate.

But have no fear; there are many healthier ways to deal with stress, or to break your stress-eating habits. Here are some examples!

• Be aware of the times you eat. Try to eat every 3-4 hours throughout the days. This will help you to avoid eating unhealthy snacks just because they are available.

• Always be prepared. If you know you are going to have a long day away from home, think ahead and plan out what you want to eat. This could include bringing healthy snacks like fresh fruit, and bringing money to buy a salad for lunch.

• To avoid stress eating all together, substitute that urge with a healthy activity that you enjoy. For example, now that spring has arrived take a walk with your friends when you need a break from studying rather than going right for the fridge.

• Listen to your body. This is very important, and we sometimes forget to do so because we are doing other things while we are eating. Eat meals slow to recognize when your body is full, and stop when you feel this way. To avoid these distractions, turn off all technology and be mindful of the food you are eating.

Now that the semester is winding down, we are bound to get stressed out. But it is our choice on how we deal with that stress. Take control of your body because that truly is the first step in handling our stressors.

Written by Jennifer Ryan, Peer Educator

An Alternative Approach to Stress Reduction

As we near the end of the semester assignments and tests are going to start piling up, increasing our stress levels. Stress can leave you feeling exhausted, irritable, and even have a negative impact on your relationships. It’s important to make extra time in the day to relax to combat the added stress. Here are some simple relaxation methods I use that can help keep your stress levels down:

Deep Breathing: If you pay attention to your heart rate and breathing during stressful times you may notice that your heart rate is rapid and your breaths are short and shallow. Deep breathing is a simple technique to bring your body back to balance allowing you to maintain a relaxed state during stressful times.

• Inhale through the nose slowly and deeply to the count of 10
• Exhale through the nose slowly and completely also to the count of 10.
• Repeat this 5-10 times until you feel at lease. Doing this several times a day will help keep yourself calm and relaxed.

Progressive Muscle Relaxation: Most of us will feel a lot of tension in our neck, shoulders, and back and what we don’t realize is this could be due to our high stress levels. But the good news is you don’t need to pay for a professional massage. You have all of the essentials to help yourself! Progressive muscle relaxation focuses on alternatively tensing and relaxing each muscle of the body to relieve pain.
Always start from the top. Begin with your face muscles and work your way down all the way to your toes. I like to do this lying down so it’s more comfortable and it doesn’t even take long to do!

• Start with your forehead, tense for 10 seconds.
• Release completely for 10-15 seconds.
• Following top to bottom, move to your eyes, cheeks, neck, shoulders, arms and so on until you reach your toes.
• Repeat this process until you have worked with every muscle.

Remember to maintain slow deep breaths to help keep you focused, centered, and relaxed throughout the process. Try to do this at least once a day so you are giving your muscles time to relax. They need a break too!

There are many other forms of relaxation techniques to try as well, like yoga and meditation. It’s important to find what methods work best for you and fit into your schedule. As you learn and practice relaxation techniques, you will become more familiar with recognizing the signs of stress, especially your body’s physical response. When you’re in tune with your body, you will know when stress is starting, and you can quickly react by using your favorite relaxation method, which will help keep your stress from getting out of control.

Written by Ashley Stewart, Peer Educator

Spring Allergies are in the Air!

Sneezing? Coughing? Feeling sick? With the seasons changing it might be your SPRING ALLERGIES!

What causes spring allergies?
• Pollen, pollen, pollen!
• Warmer temperatures allow buds and growths of new plants, putting spores in the air.

Symptoms of spring allergies:
• Runny nose
• Watery eyes
• Sneezing
• Coughing
• Itchy eyes and throats
• Dark circles under the eyes

Airborne allergies can also trigger asthma. This is when your airways narrow making it difficult to breathe, which leads to coughing, wheezing, and shortness of breath. But just because you have allergies doesn’t mean you have to suffer! WebMD gives some things to consider when tackling allergies:

1. Know your over the counter (otc) medicine!

With words like “topical nasal sprays,” “inhaled corticosteroids”, “antihistamines”, “oral antihistamines”, and “decongestants”, where do you start?

• Let’s eliminate one: decongestants. Primarily, these should be used for colds lasting around 7 days.
• If you have mild seasonal allergies, nasal sprays, inhalants and oral antihistamines can effectively manage your symptoms by reducing itchy and watering eyes, opening up your airways, and lessening post nasal drip.
• If the medicine isn’t working, try switching brands or talking to your healthcare provider about other options!

2. Control allergies by controlling your environment

• Check the weather. Most websites will put up a daily pollen count!
• Clean your room! Spring is in the air, windows are being opened, and pollen and dust are settling in. With busy schedules it might be hard to find time to give your room a good cleaning, however, if you’re not breathing in pollen and dust all night, you might wake up feeling less stuffy!

3. Natural allergy remedies

• To each their own when it comes to natural remedies, but if the previous methods don’t work, check with your doctor about using a neti pot. A neti pot naturally flushes out your nasal cavity by using gravity and a saline solution. I highly recommend giving it a try!
• As always, keeping your fluids up will make you feel better! Aim for 8 8oz glasses of water a day!

So don’t miss class, work, or fun because you’re home suffering from allergies. Do something about it. If you still aren’t feeling better, you may want to go to your healthcare provider or an allergist, because there are prescription options too!

Written by Julia Kane, Peer Educator