Anyone else feel tempted to snack between every class? Finding it hard to motivate yourself to stay active? On this episode, we chat with Coach Salem, a fitness trainer from our Athletics department about how to keep your brain and body healthy!
AUS Athletics and Recreation Website
Coach Salem Contact: sahassan@aus.edu
Host: Welcome to FYE Chats, an AUS podcast. I’m your host, Erica Payne. University is a BIG transition that can be a little overwhelming. We invite you to listen in on candid conversations with the AUS community because we want to see you THRIVE as you begin your First Year Experience.
We know that jumping into the first-year of university brings a lot of stress. Being at home and online might add to the stress and increase the temptation to live a less active lifestyle. On this week’s show, we will chat with Coach Salem, a fitness trainer from our Athletics department.
Coach Salem, thank you for being willing to give some insight on how first-years can support a well-balanced life!
Guest: Happy to be here.
Host: First, the idea of wellness is often misunderstood. Can you start by telling us what is included in the definition of wellness?
Guest: Wellness is a state of complete physical, mental and social wellbeing and not only the absence of disease and illness.
(Mental Health - Sleep – Healthy diet – Exercises)
Host: Perfect. It is helpful to know there are many aspects of wellness to consider. Even as we sit and chat, I think about how often I am at my computer. With online courses and no walks in between classes, it can be tempting to never leave the couch! During a long day of remote classes, how can students keep themselves active?
Guest: Step count 10k per day should be there goal and do some stretches exercises between the lectures and don’t sit down longer than 60mins at a time.
Host: Yes! Getting up between classes is important. Sometimes I’ll do jumping jacks or burpees between meetings, just to get my heartrate up. And, to be honest, it keeps me from eating too many snacks.
Speaking of, what are a few simple choices students can make in order to maintain a healthy diet?
Guest: 1. Your meal should have Macro (protein, carb, fat) and Micro (vitamins, minerals from fruits, vegetables and drink plenty of water)
2. Eat at least 5 meals a day (2 snacks like fruits or vegetables)
3. Plan your meal based on the activity you are going to do after three hours from eating
4. Avoid sugary food
5. Avoid eating outside food (especially fast foods)
6. Do not fry foods, and use boil, grill
7. Increase food that are high in fiber and low in GI
Host: Of course. I do think it is important for students to know that they don’t have to say no to treats, always and forever. That would be so sad! We only want to emphasize the importance of balance. Speaking of which- I remember someone telling me that there are 3 Big S’s in college: Studying, Student Life, and Sleep...but you can only pick two! For the balanced student, this shouldn’t be true. Why is sleep important, especially as a university student ?
Guest: To maintain a healthy life style, you need to eat and exercise well. And to achieve this lifestyle, you need to have a proper sleep since it helps in your body recovery.
Host: For sure, our physical health is related to our mental health.Throughout the year, the Academic Support Center offers a range of workshops about balancing time and studying, while still succeeding academically! We definitely encourage you to enrich your knowledge by checking them out. Speaking of knowledge…
The mind isn’t usually the first thing that comes up when we talk about wellness, but there is so much research that confirms how stress burdens our physical health. What are some ways that students can prioritize and implement practices of stress-relief?
Guest: My first advice to start your day by meditating for 10mins (sit and take a deep breath for 6 times per minute).
Secondly, exercise daily for an hour per day and avoid using your phone while working out to have a peace mind.
Host: Those are helpful suggestions. What are some ways that students can utilize our incredible Student Athletics and Recreation program both remotely and when we are back on campus?
Guest: 1. 1. First, follow (aus_fitness_programs) on Instagram and you will find strength programs that you can follow them from home or gym. And for any enquiries, contact Coach Salem Hassan (AUS fitness trainer) sahassan@aus.edu
2. You can open AUS platform and you will find sports programs from all AUS sports coaches
3. We have now started weekly live sessions for bodyweight exercises which they can also follow on Monday and Friday from 5pm-6pm.
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Host: Perfect. I’ll link that information to our show notes.Also...we can’t forget about the amazing Olympic sized pool on campus! First-years, when we’re finally back on campus, you’ll have to check that out.
Before we close the show, I’d like to end with a few questions that we ask all of our guests.
First, What is your favorite part of the AUS campus?
Guest: The gym is my favorite place without doubt. I consider this place as my second home.
Host: Do you have an embarrassing moment while working at AUS?
Guest:
1. While going to the post office for the first time, I kept asking about its location and I felt embarrassed since I have been long in the university, but my duty was always to stay in the gym.
Host: Lastly, what is one piece of advice you’d like to share with our first-years listening, especially as they enter into their first semester in a remote setting?
Guest: Firstly, please start to manage your study plan from the beginning since this will help you to keep going well.
Secondly, keep exercising. Sport will help you to keep your body in healthy shape and mind which will reflect in your study.
Host: [gratitude] Thank you so much for taking the time to join us on the show today!
Guest: Great to be here!
Closing:
Host: I hope you enjoyed hearing from [ ] today.
We’ll link the resources mentioned to our show notes. If you found this information helpful, we would love for you to hear your feedback! Leave us a review on Apple podcasts or post a comment on the @ausfye instagram page.
Thanks so much for listening to the show. See you next time, on FYE Chats.