Well hi there! Welcome to this week’s edition of Saturdays with Shal. As mentioned last week there were some people that wanted options for home workouts, hopefully in video form. This was awesome, thank you for the request. I’m actually going to hype some Youtube channels, workout videos, and apps today. So I’ll start with Youtube channels: Fitness Blender is an excellent channel devoted to home-workout style fitness. Here’s their channel -> https://www.youtube.com/user/FitnessBlender . Want Yoga specific exercises? YogaTX is a good channel for all skill levels: https://www.youtube.com/user/yogatx . If you’re looking for the highest intensity home workouts (let’s be real…. me neither) look for P90X or Insanity through Amazon. If you asked me what I think is the best, I would say apps. My personal favourite is Nike’s set of apps. Nike+Training Club is amazing (http://www.nike.com/ca/en_gb/c/nike-plus/training-app). They have everything from different skill level, to duration, to equipment, to intensity, to focus. NTC is interactive, meaning it keeps your time for you, a video explaining each workout, how many reps you need, and allows you to pause if you need a break. You can play your music at the same time and receive a progress report at the end. A specific feature I love is something called “My Plan.” You custom make your own workout plan using settings and the app does the planning for you. For example, "start up” is a 4 week plan that allows you to choose no equipment, how many workouts per week, and if you want to include running. This creates a day to day schedule for you… pretty awesome if you need motivation! Simultaneously with Nike+Training Club is Nike+Run Club (http://www.nike.com/ca/en_gb/c/nike-plus/running-app-gps). Similar to NTC, NRC is completely customized to your skill level and time management. Use "My Coach” to get started on a plan. Lastly there’s yoga apps. Just by searching “yoga” in the App Store or Google Play, you’ll find hundreds of apps available. Unfortunately most of them need to be purchased, but there are some free ones as well. I personally use Pocket Yoga. It costed $2.99 but gave me access to a large selection of yoga workouts.
Well that is all this week, Daniels. I encourage you to at least download the apps (if not these ones, try some others!) and check out how they work (then while you’re at it create a plan and started working out *evil genius, maniacal laugh*). See you next Saturday with tips on calorie consumption, keep it classy out there.
This is a sad day for Saturdays with Shal. Because in two days, it’s the end of Reading Week and back to the grind that is Daniels. But chin up everyone, this also means we are at the halfway point of the semester! To get you prepared for the final half of semester, I wanted to help you out with food locations around U of T that are handy for when you’re spending long hours at campus throughout the week. This can all be found here, https://ueat.utoronto.ca/campus-locations/ . If you find yourself always buying food at campus, I also recommend getting a meal plan (info on that is also on the website). U of T offers 57 locations throughout St. George campus to enjoy a meal. Luckily, most of these are close to the studios and 230 College. My biggest encouragement would be to prepare and pack a healthy lunch and snacks, but I’d rather have you buy meals then skip them altogether. From the Government of Canada’s website, here are some tips on healthy choices when eating out:
- Choose a healthier cooking style. Cut down on fat by choosing foods that are baked, broiled, poached, or grilled instead of breaded or deep-fried.
- Enjoy a colourful meal. Try steamed vegetables, vegetable soups, fresh fruit or vegetable salads, and berries with yogurt.
- Order healthier salads. Dark green salads are usually healthier for you than higher fat Caesar, taco, potato, or pasta salads.
- Ask for sauce and dressing "on the side." Get gravy, sauce, and salad dressing on the side and use a small amount.
- Limit sodium. Ask for your meal to be cooked without salt or MSG (monosodium glutamate), a seasoning that is very high in sodium. For Asian-style foods, ask for half the soy sauce.
- Pick a better pasta sauce. Order tomato-based pasta sauces instead of alfredo or cheese sauces.
- Choose whole grains. Order sandwiches, subs, or wraps with whole grain bread, buns, or tortillas. Choose one spread instead of two (for example, mayonnaise or margarine, not both).
- Limit cakes, cookies, and rich desserts. Get a smaller size or share with someone.
- Drink smart. Choose water, milk (skim, 1%, or 2%), fortified soy beverage, or 100% juice instead of soft drinks or sweetened beverages.
I have provided their website if you want more info. That’s it for this week Daniels, I’ll see you Wednesday for the final Wellness Month post. Stay classy out there.
Hey Daniels, the weekend that is Saturday is finally here! To continue Wellness Month with Saturdays with Shal, I wanted to wish you all an early Happy Valentine’s Day. I’ve been excited to write this post for a while (you’ll think I’m weird to be excited about it in a sec), and knew attaching it to Feb. 14th was perfect. Do you have that special someone in your life? Making special plans for V-Day? If you can’t make it to our AVSSU Coffee with the Profs event, or spending it alone (Singles Awareness Day same), then I’m sure Tuesday night might be an important *night* for you two. That’s why I wanted to talk about Safe Sex today…... “Let’s talk about sex ba-by let’s talk about you and me.” Really hoping I locked that sucker down in your brain the rest of the day. But in all seriousness, safe sex is definitely something that more students should be educated on. It all starts with our very own U of T resources, this friend, the Sexual Education Centre (SEC) -> http://sec.sa.utoronto.ca . Not only do they have an extensive catalogue of online resources, they also have free safe sex supplies, such as "latex and latex free condoms, lubricants, nitrile gloves, dental dams, and much more.” (sec.sa.utoronto.ca). I should probably caps that word FREE to get your attention. Too shy to go get some? Not to worry, your pal Shal has ordered a bulk order for 665 and it should arrive sometime this week! They also provide resources for you, such as sexual health clinics, HIV/AIDS resources, abortion resources, sexual assault information and counselling, and LGBT resources. I’ve provided links below. Kinda new to all this stuff? Hey that’s cool, you can phone this number (416) 978-8732 to help you answer any questions you may have with regards to sex, sexuality, and sexual health in a welcoming, non-judgmental, and sex-positive environment. Or come in person to 21 Sussex Avenue, Suite #612. Oh, one more thing before I go! I’ve also provided a scholarly article on long-distance relationships for all my friends out there that are in one. Great read, hit it up. That’s it for this weekend, can’t wait to see you Wednesday. Keep it classy, Daniels (especially Tuesday).
Bonjour! It is I, Shal, for Saturdays With Shal. Usually I write something lighthearted but on a more serious note today I wanted to talk about personal support offered here at Daniels, so personal advising and mental health. As the end of the semester starts wrapping up it’s becoming a stressful time of year for us students (come on Shal, it’s always stressful). If you’re wondering who to contact for support, here are your options:
-Drop-in appointments: Every Wednesday, 2-4pm, at Office of Registrar 230 College. Unless it’s an emergency (in which case call numbers below), please start here. The faculty is super helpful and caring and will guide you in the right direction of professional help, etc.
-Embedded Psychologist: Every Friday, by morning appointment. Dr. Amber Cohen is located at Koffler Student Services, you can call at 416-978-8030 and identify as a Daniels student to book.
-Emergency Contact numbers (24 hour):
-Good 2 Talk Student Line 1-866-925-5454
-Drug & Alcohol Helpline 1-800-565-8603
-Ontario Mental Health HelpLine 1-866-531-2600
-Sexual Assault & Domestic Violence Care Centre 416-323-6040
And lastly, if you are unsure where to start or who to contact, please don’t hesitate to contact me and ask. As I am not a certified health professional I’m not allowed to give you advice but I can give you the right resources to get help. Contact me at email@example.com. Any conversations held are strictly confidential. Check out www.safety.utoronto.ca for more info. That is it for this week, and I encourage you to stay healthy with tips from previous Saturdays. Keep it classy, Daniels.
Hey Daniels. I’m back! How bout that frustrating Jays game last night?! On this feature of Saturdays with Shal I wanted to give you information on the Health and Wellness Services U of T has to offer. Since we pay for it, it’s important to take advantage of these services… and it all starts with this website: http://www.studentlife.utoronto.ca/hwc (you can also find it in ACORN). This is your trusty guide for anything Health & Wellness you need at any time. I thought I’d highlight the goodies for you. Below is a screenshot of the website. Circled in yellow is the services tab. Use this if you need to know hours of operation and location, appointments, and forms. LOOK HERE: YOU CAN BOOK HEALTH APPOINTMENTS ONLINE. Awesome! I’ve used it before, it’s super convenient. As well, it's your portal for every service they offer, i.e. physical health and mental health. Next is healthy habits, circled in green. This is a plethora (yes I know big words too) of info on, you guessed it, tips on healthy habits. Lastly, Student Life Departments circled in blue. This gives you lots of stuff such as aboriginal student services, accessibility services, career centre, housing, clubs, and sexual and gender diversity office to name a few. Well, thats it for this week Daniels, hope this was handy and dandy. Keep it classy out there!