No Nicotine November

            Looking for some motivation and reasons to help you quit smoking or vaping? This blog contains a variety of reasons why individuals like yourself should put the cigarettes out and throw the JUUL in the junk! Many individuals use vaping products such JUUL, dab-pen, pods, E-cigarettes and more because they believe it is safer and healthier than actual cigarettes. However, those products contain both nicotine or THC with chemicals which can do the exact same amount of harm or far worse to your body and lungs. Every November is national Lung cancer awareness month and this November, I am encouraging and helping students and individuals who need that little push to get all the nicotine products out of their life for good. Below, you will find some interesting facts from John Hopkins Medicine article about the ugly truth regarding vaping and smoking.

  1. Vaping is still bad for your health- its primary agent is nicotine that is used in both regular cigarettes and e-cigarettes. It is very addictive and can cause a huge withdrawal.
  2. Vaping has unknown chemicals in it- E-cigarettes heat the nicotine and the flavoring to create the vapor you inhale. Regular tobacco cigarettes have around 7,000 chemicals, which many of are highly toxic, so who knows how many are in e-cigarettes.
  3.  Electronic Cigarettes Are Just as Addictive as Traditional Ones. Both the e-cigarettes and regular cigarettes contain nicotine, which researchers are gathering and suggest that it  may be as addictive as heroin and cocaine usage. Many e-cigarette users get even more nicotine than they would from a tobacco product because you can buy extra-strength cartridges that have a higher concentration of nicotine. In addition, users can increase the e-cigarette’s voltage to get a greater hit of the substance cause them to have a higher intake of nicotine.
  4. Smoking leads to a higher risk of cardiovascular disease and cancer. If you are looking to quit cigarettes, don’t use any vaping products to stop the usage. It will only make things harder, more addictive and cause more health problems.
  5. A New Generation Is Getting Hooked on Nicotine at such a young age. Among youth, e-cigarettes are more popular than any traditional tobacco product. E-cigarette use among high school students had increased by 900%, and 40% of young e-cigarette users had never smoked regular tobacco. There are three possible reasons why e-cigarettes may be particularly enticing to young people. The first, many teens believe that vaping is less harmful than smoking. Second, e-cigarettes have a lower per-use cost than traditional cigarettes. And third, vape cartridges are often formulated with flavorings that appeal to younger users.

Everyone has some sort of addiction, this one just happens to be more serious. Vaping and smoking can cause serious health problems because the users don’t know exactly what they are putting into their body. It may look fun and cool to vape especially if you are around people who do it. This November, I encourage and challenge all of you to take a stance and reduce your smoking intake to help make an impactful decision of never lighting up or “takin a hit” again! Your lungs and health will thank you one day!

Emma O’Connor

Start Strong, Finish Stronger

How I Stay Dedicated to My Fitness Goals

Finding motivation to go to the gym everyday is hard.  Life is busy, work is long, you have other obligations, you’re tired, you want to spend your time doing more fun things, there’s not enough time in the day… the list could go on and on.  There are a million different excuses you could come up with to justify not going.  It’s easy to give up on plans when it’s only yourself that’s committed to them.  Continue reading

Fitness Quiz

Fitness Quiz imageIf you are new to the gym or are just beginning to get into exercising, first off congratulations! You are one step closer to a happier and healthier you! Something you need to check is if you are prepared to start this. So take the short quiz below to answer the question: “Are you ready to workout?” and see if you are ready to step in the gym right now, or need to take a minute and change some things beforehand.

 

1)  What should you plan on doing before going to the gym?

  • A) Nothing, I just gotta go there
  • B) Do whatever my friends are doing there that day
  • C) Have a general idea, but really decide when I get there
  • D) Have a detailed plan and schedule for my workout beforehand

 

2)  How long do you stretch and what do you stretch before exercise?

  • A) Stretch? I’m fine I don’t need to
  • B) I jog before hand, my warmup stretches me out
  • C) For about 5 minutes on the muscles I’ll be using
  • D) 5 to 15 minutes before and after, stretching the majority of my body

 

3)  What is proper exercise attire?

  • A)Tuxedo and Bowtie (If I wanna look like James Bond, I should dress like him, right?)
  • B) Just my regular clothes, jeans and tee shirt
  • C) I have a shorts and shirt combo from a random clothing store with some old tennis shoes
  • D)Good fitting and breathable Shirt and pants/shorts, and comfortable gym shoes

 

4)  What kind of diet do you have?

  • A) I just eat whatever I want, usually chocolate or whatever is sugary
  • B) MUCH. INDIAN FOOD.
  • C) I eat pretty good, I don’t count proteins or carbs or anything, but I keep it to three meals a day
  • D) I typically monitor my calories well and drink plenty of water

 

5) How much water do you drink a day?

  • A) None, I drink soda and chocolate milk
  • B) Like 2 cups and maybe Orange juice for breakfast
  • C) About 4 cups
  • D) I try to get 8 cups a day

 

6)  Have you consulted your doctor or physician to ensure you are physically ready?

  • A) I don’t see a doctor
  • B) I have, but not recently
  • C) I have, but not on this topic
  • D) I have been and am cleared to workout

 

7) How much sleep am I getting?

  • A) Little to none, I can’t really get more than a few hours
  • B) About 5 hours a night during the week and 3 hours on weekends
  • C) I get about 6 to 8 hours of sleep a night
  • D) 8+ Hours most nights

 

Now add up your score! For every answer:

A = 1 point

B = 2 points

C = 3 points

D = 4 points

 

Here is what your totals mean:

 

7 points to 14 points – The Newbie: Don’t worry about having a lower score! Everyone starts here! I would suggest doing some personal research on workouts you’d like to do, proper attire and diet, as well as how to obtain your goals for health and fitness. For more help, try booking a session with a Warhawk Fitness Personal Trainer. All you have to do is stop down in Room 100 (in the Williams Center) and ask about our stellar Personal Trainers.

15 points to 19 points – Average Joe: You’re on the right track, right on! You have some adjustments that need attention, but you have the intention of getting better with your health­, and that’s important!

20 points to 24 points – In Training: Looks like you are doing pretty well. Other than a few tweaks with your workout routine here and there, you are doing good! You have a good foundation built for your health, you are mostly ready to commit to a workout plan. If you’d like to switch things up a bit, try a Group Fitness class! We offer Cycling under the Wells Towers, and plenty of other classes like Yoga and Core Complete in the Williams Center!

25 points to 28 points – The Knowledgeable Nugget: Congratulations! It sounds like you know what you are doing. You are prepared physically to start exercising to the best of your abilities!

 

 

Thank you for taking this quiz! Essentially, if you answered any “A” options, you should try to work at those questions, and turn them into answer “D”. Go like Warhawk Fitness on Facebook and follow us on Twitter and Instagram!

For more in-depth answers to all of these questions, please visit my next post!

*Always Proud, But Never Satisfied*

 

~Luke

How To Stay Motivated Over Summer

Stay motivated graphicHow to Stay Motivated Over the Summer

Now that we are into the summer, one of two things tend to happen to peoples’ fitness plans and goals. You either are doing fine; and with summer here you have more time to pay attention to it, or–the more popular one–you are slacking. Whether it be because the summer season has gotten you lazy, or because you are consumed by other things such as work or family, you aren’t staying motivated with what you want fitness wise. Instead of giving up, try some of these quick suggestions to get your motivation rolling again this summer!

 

1)    Create achievable goals. In the summer, people tend to get all gun-ho on how they may drop 30 pounds or get washboard abs or whatever it may be. All though that is all good thinking, step back and evaluate your goals and make sure they are something you can realistically reach. Even if they sound attainable, they may not be for everyone since everyone is different.

 

2)         Use the summer to your advantage. With the warmer weather, we can use this as an outlet to become more active. Summer opens up the options of riding your bike, swimming, hiking, kayaking, seasonal outdoor sports, and so many more activities! Keep your mind open to anything you can do outdoors; all that fresh air will be great for you!

 

3)         Have others hold you accountable. It’s easier when you are not alone. Tell your friends, make a Facebook post, anything that is an outside source to keep you motivated and focused on your goals. For me, I like to use apps on my phone to help me be reminded daily of my goals. For app ideas, you can check out The 25 Best Fitness Apps of 2017 to see what kind of apps are out there that would work for you.

 

These are all things I personally try to keep in mind over the summer for my personal fitness goals. These tips are actually applicable to most things in life, not just fitness. These are great ways to help you achieve general goals. And keep you away from that Summertime Sadness! (Also, last tip, don’t listen to Lana Del Ray. She’s so negative about the summer season).

 

*Always Proud, Never Satisfied*

 

~Luke

 

 

For more information on how to stay motivated this summer, check out this link!

http://www.pcmag.com/article2/0,2817,2485287,00.asp