Snacks that help give you energy

By: Joxery Mezen Camacho

Do you ever feel like you need a bit more energy to get through the day? Maybe you didn’t get a good night’s sleep the night before, or your classes left you exhausted. Well, here are some healthy snacks to give you a bit more energy to get you through the day: 

Nuts! 

Nuts are a great snack to have after something draining like a workout! They have good fats and are high in protein which helps your body recover and helps you regain some energy. 

Fruit! 

Apples, bananas, and watermelon are some of the best fruits to get an energy boost! Dried fruit is also good and easier to take around! It contains natural sugar and is high in fiber which is a good energy booster! 

Seeds! 

All seeds contain a bunch of protein! They also have good fats and many have different types of vitamins and minerals which are good for your body and can give you a good wake up call! 

Peanut butter! 

Peanut butter is greatly known for being a good source of protein! It also contains sugar and salt, and it’s quick and easy to eat for when you need a quick energy boost! 

Turkey sticks and some fruit! 

A mix of a turkey stick and an apple could give you a great energy boost! The mix of protein, fiber, and sugar really help your body out! 

Chocolate! 

Specifically, dark chocolate — it contains sugar and fats which really help give you some energy! Eating nuts or fruit covered in chocolate are also great choices, and are even better because they’re better for your health! 

Cottage cheese! 

Whether you have it by itself or with seeds, berries, or even chocolate, it’s good on protein and fat which are good energy boosters! However, you should eat it in moderation, since it can contain high amounts of sodium. 

For more information, please visit: 

How to motivate yourself and stop procrastinating!

By: Reagan Welch

Image taken from: https://timetracking.screenish.com/2016/02/16/
procrastination-the-motivation-killer/

Getting motivated right now is hard. Whether it’s because of COVID-19, or something completely different, or just because, it’s hard.

Sometimes, people rely on others to motivate them, and not themselves, and that’s what distinguishes high achieving professionals from them. Of course, to a certain extent, people need others to help motivate them, and that’s okay, but if you’re struggling on doing simple day to day things it will help to do self motivating activities.

Here are some simple strategies to get back in the game:

  • When you wake up in the morning get up and out of bed right away; get your feet on the ground. This will help you wake up faster and better.
  • Start small; don’t go too big. There’s no shame in starting where you need too.
  • Set goals, small or big, depending on you. Ask your friends to check in on you and your progress.
  • Play music, take a break, get up and have a dance party with yourself.
  • Be kind to yourself. If a friend of yours was struggling, you would do everything you could to help them, so why can’t you do that for yourself.
  • Take your bad days, your setbacks, and use them to grow and improve.

Procrastination is a part of life and your motivation. Every day you don’t do that one thing you’ll lose more and more motivation and eventually you might just not do it. We don’t want that.

You might be asking how do you overcome procrastination? Well here’s some simple steps:

  • Step one: identify that you are procrastinating
  • Step two: figure out why you are procrastinating
  • Step three: find some anti-procrastination strategies

Procrastination is a habit so it might take a while to break and it will be hard to break, but you can do it. You might stay on track, you might not, you might get set back, and that’s okay. Take in the whole experience and use it all as a learning experience.

For a more in-depth idea on how to start overcoming procrastination, where they have a lot more information and tips, please go to:

Homework stress and tips to help

By: McKenna Nutter

Research that was conducted at Stanford University, in 2013, found that high school students, who may be considered a part of ‘high achieving communities’, who spend more time on their homework, struggle with balancing their education with their social life and physical health. This lack of balance has caused many of these students stress. 

This study came to find that more than two hours of homework per night is not only overbearing, but it also is counterproductive. The students who participated in this study reported to be spending over three hours on homework, on average. 

When it came to stress, over 70% of the studied students reported they were often, or even always, stressed over schoolwork, and more than 99% claimed that homework was a stressor. More than 40% of students claimed they experienced three or more physical symptoms when asked if they ever experienced any headaches, exhaustion, sleep deprivation, weight loss, and stomach problems, and 80% said they experienced at least one. 

Many students in this study, and even personally, felt forced and/or obligated, to choose homework and grades over the rest of their life. This could mean that any free time at home, time with my family, any social outings, and extracurricular activities were neglected because of homework. 

Some tips that can help with the stress of too much homework are:

  • Stick to a schedule: As a student, this has helped me a lot, with more than my homework. Just forcing myself to wake up at the same time everyday, get dress and do something like make my bed or pick up my room before school has helped me create good habits that I wouldn’t otherwise have.
  • Stay organized and check your agenda constantly: This is another important aspect to keeping stress down. A tool I use personally is a homework app. I enter my homework and the due dates into an app and check it off as complete when it is submitted. It also helps me when an adult also has access to my homework tracker to help me stay on task.
  • Communication: Communication with your teacher is ideal, it helps your teacher get to know you and it makes it easy to talk to them when you have questions. And as mentioned before, talking with an adult in your house is very helpful. Sit down for five minutes every night, or every couple nights, and discuss how homework is progressing and your upcoming assignments. I was very hesitant when I first started doing this, but it has given me a lot of motivation to get things done. 
  • Get a good night’s sleep. This one seems very obvious but it’s true. I’m sure everyone knows the importance of sleep, but as a high schooler myself, I cannot tell anyone how much easier school got when I started going to sleep at a decent time. If you were to do this, even on most nights, the difference is noticeable. 

There are many resources students can use to keep in contact with their teachers and many apps and websites to keep track of your schoolwork. The app I use personally is called ‘My Homework Student Planner’, and paper planners are another amazing way to stay up to date. I spend, at most, five minutes at the start of each day looking through Schoology for new assignments. 

How to train your dog!

By: Reagan Welch

To effectively train your dog you need to establish a two way relationship with them. Dogs see and comprehend the world differently than humans do, dogs begin with the nose, then the eyes, then the ears, whereas humans start with our ears, then our eyes, and then are noses.

Knowing that information, use it to your advantage, commit it to the memory. When trying to communicate with your dog, start with scent, then eye contact, and then calmly speak. This will help build trust early on.

According to Cesar Millan, you want to be compassionate but in control of your dog. Have a calm-assertive personality, and you want your dog to be the follower, a calm submissive energy.

In order to achieve that, you always want to appear calm and in control. Being assertive does not mean being aggressive or angry. You just need to be in control, quietly and calmly, therefore it is easier for your dog to trust you.

To get your dog into a calm-submissive state, just sit them down and have them relax before starting anything. Then, before you start having them look at you, eventually they will be able to do this without any commands.

When correcting your dog’s behavior, it is your energy, your mind set, and the timing that are important rather than the method, as long as it is not abusive. Never resort to striking a dog. Simply a word, a sound, or a quick assertive touch should do the trick and snap your dog out of that behavior. Your job is just to redirect your dog’s attention back to you.

Doing this every time, on time, will help the dog understand what behaviors are unwanted and what behaviors are wanted.

Remember, discipline is not punishment, it is simply commitment. Discipline keeps humans on track and healthy, as it should for a dog too. It is simply there to help guide them and allow them to have a healthy relationship with you. As Cesar Millan says, “Discipline is survival, and without it, you are likely to become a source of negative energy.”

For more information, please visit Cesar Milan’s website:

The Pomodoro technique

By: Joxery Mezen Camacho

The Pomodoro technique is a time management technique created by Francesco Cirillo in the 1980’s. It is still used by many today. 

The main idea is that you make a list of what you need/want to get done that day and then set a timer for 25 minutes. In those 25 minutes, you work on the first task at hand without any distractions. After time is up, you take a 4-5 minute break and then do it all over again. Doing this once is called a “pomodoro”. After 4 pomodoros, you take a longer 15-30 minute break. 

This technique is nice because of its multiple breaks. After the break, you start the timer again, hopefully feeling refreshed and ready to begin working again. 

Another variation of this technique is to set a timer for an hour and take a 30 minute break. I personally prefer using this method because I get to watch an episode on Netflix, do a quick workout, or small meditation session, in comparison to the 5 minute break where all I do is eat a quick snack or get up and stretch. 

This variation also seems to be good because in a recent study at the University of California, they found that it takes most people about 23 minutes and 15 seconds to focus after a distraction not related to their work. Therefore, the hour gives you more time to work in a focused manner compared to the 25 minutes. 

Using the Pomodoro technique has helped change my perspective and feelings towards work. I no longer dread doing my homework or studying as much as I once did. It’s also nice because I get to look forward to doing what I want during those breaks, and feel more motivated to turn back to my work after the break is over. 

Both variations of the technique are effective and beneficial to many people, so trying both and seeing which one works best for you is key. You could also try and make your own variation depending on what your day looks like!

For more information, please visit: 

Suicidal signs and preventions

By: Reagan Welch

Suicide is the 3rd leading cause of death among teenagers. Suicide does not have only one cause. It can be because of things like substance abuse, alcohol, or untreated depression; all lead to a higher risk of suicide.

There are warning signs to suicide that can help you keep your friends safe, and warn you if they are a danger to themselves. According SAVE.org some of the most common warnings are;

  • Talking about dying or killing themselves
  • Coming up with scenarios about how they would do it
  • Talking about feeling hopeless or having no purpose in life
  • Talking about feeling trapped or being in a lot of pain (mentally)
  • Feeling as if they are a burden
  • Increasing their intake of drugs or alcohol
  • Extra anxious, agitated, or reckless
  • Not getting enough sleep or sleeping way to much
  • Withdrawn from themselves and reality
  • Feeling isolated or isolating themselves from others
  • Showing more rage than normal, wanting revenge on certain people
  • Extreme mood swings

The best way to prevent suicide is to recognize these signs and understand how to respond to them. If you spot any of the signs listed above in your friends or family, try and recommend other alternatives, show that you care, and if you think necessary, get them professional help.

According to Helpguide.org, 2 tips for prevention are:

  1. Do not hesitate to speak up if you are worried
  2. Respond quickly in the crisis and try your very best to evaluate the situation on its level of immediate danger

If you, or someone you know is thinking of committing suicide, please call 1-800-273-8255. It is the National Suicide Prevention Lifeline number, to help you when in crisis.

Tips for getting past writer’s block

By Teah Henry

Whether you were writing an essay for school or your own story, surely you’ve hit writer’s block before.

Writer’s block is when a writer has trouble getting words down and continuing what they were writing. It can be tough to deal with and cause your writing to severely slow down. Luckily, there’s ways to get past it. 

  • Write Everyday 

This is a tip more for people who write as a hobby. It’s something that takes time of course, but writing everyday proves to help writers have writer’s block less often.

The writing you do can be whatever you want, such as a journal entry or challenging yourself to write at least five hundred words of a story. It keeps your brain fresh and makes it easier for you to write even if you’re not in the mood for it. 

  • Just Write 

This is a piece of advice everyone hates hearing, but it works.

Write down whatever you need to, even if it’s just scattered thoughts. This helps you move forward with your project, and can also help you get back into a writing groove. If you don’t like what you wrote, you can always go back and edit it. There’s a reason for first drafts!

  • Read and Analyze 

Reading pieces of writing you like can help your brain start to flow again. It also helps to analyze what you’re reading.

Picking apart the sentences and looking at their structure can also help improve your prose. Looking at what you like about other pieces of writing can help you write even better. 

Those are just three tips on how to get past writer’s block.

Unfortunately, there’s no guaranteed way to get past it, but these tips can help and hopefully do! If they don’t work, it’s always okay to take a breather and step away from the computer or notebook. Sometimes that’s all a writer needs!

2021 resolutions

By: Anna Hisle and Lizzy Woxland

New Year’s resolutions are a very good way to find some motivation to help better yourself. With 2021 beginning, here is a list of some uplifting New Year’s resolutions we think you should try and how they benefit you.

Why you should make a resolution?

Making New Year’s resolutions are sometimes looked at as a “waste of time” but we believe that New Year’s resolutions are a good way to find motivation to help better yourself and others.

It’s important that you set yourself a New Year’s resolution to help you become the person you know you can be. Setting a few resolutions helps you focus and reflect on what’s important to you and your life, help clear your mind, and focus on who you want to become.

Recently, with how things have changed, it’s really hard to find motivation to do anything, especially new challenges. We believe that setting some positive and uplifting resolutions will help gain motivation and help in these difficult times.

Setting goals/resolutions can also improve your mental health greatly. By doing something and sticking to it, it creates routine. A routine in your life will let you be more positive knowing that you have something you enjoy doing or something you want to do.

Your resolution will also improve your mental health when you complete milestones within the resolution. You will feel more positive as you see more progress.

Ways to stick to your goals

One thing that has help us with sticking to goals is consistency. Being consistent with your goals is one of the hardest yet most important tricks in sticking with your goals.

Be consistent even when you dont feel motivated. If you only work on your goals when you feel motivated you won’t get much progress if any. But, if you work on your goals even on the days where you don’t want to do anything, that’s when you see progress and change.

Another way to stick with your goals is to write them down. When you write down your goals, you are way more likely to stick to them. Writing down your goals will create  a vision in your head of what you want to work towards.

When you visualize your goals and write them down it helps create a change in the way we act and gives us more direction.

Taking breaks also helps you stick to goals. Occasionally you have to step back and take a break. Growth happens over time, and if you’re too obsessive about one thing, it can lead to unhealthy habits.

Even just taking a one day break can be great for your mental health and goals. When you step away, you can come back and have a refreshed mindset.

Ideas for healthy goals for the new year:

-Make more time for the things you love

During times like these it’s super easy to get caught up in feeling like everyday is the same. When you take time each day (could be just 10 minutes) to do something that makes you happy, it will raise your mood and can make you excited for new things.

An example of this could be skateboarding, drawing, journaling, running, ect. Setting time aside for yourself each day is something that everyone should try and do.

-Try going out of your comfort zone:

This is something that is very important. Right now nothing feels comfortable so now more than ever, it’s time to learn how to get comfortable with the uncomfortable. This could be as small as taking cold showers or going on runs. Both of those things push you out of your comfort zone. Doing those consistently will lead to growth in your mental strength.

-Less screen time/social media

During quarantine, it might’ve been hard to not be on an electronic or be productive. Now, in the new year, it might be time to explore more things not on your screen. Going on walks, studying, or even just spending time with friends or family is a great way to not be on electronics.

Being more productive without electronics not only will improve your mental health but it will also let you feel less stressed now that you don’t have social media around you all the time.

-Exercise more

As the new year begins, one of the most common goals is to lose weight/workout. While this goal is one of the most common ones, it is also one of the ones that is least followed through.

Instead of working out to look good for someone else, workout to look good for you!

Exercising relieves stress as well as increases dopamine, endorphins, and adrenaline which will make you happier.

The importance of chasing a career you love; the chances of having your dream job

By: Olivia Miller

As a kid, our teachers always asked us what we wanted to be when we grew up, and many of us kids, being oblivious, responded unrealistically: Astronaut! Movie star! Pop star! NBA player!

Most of us wanted jobs that we thought were fun; we are going to be doing them for the rest of our lives so why wouldn’t we want to do something we enjoy?

Turns out, as we got older, we realized how likely those dreams actually were. The sad truth is Hollywood never needs a new movie star as much as Joann Fabrics needs a new cashier.

But how many of those little kids grew up and actually got to pursue the career they had always dreamed of having?

According to a study done by Surveymonkey.com, a surprising 22% of adults say that they currently have their dream job. Now, this doesn’t mean they wouldn’t dare to ever switch careers because their current work place is just that perfect, but it means that they are happy where they are currently working and don’t dread getting up in the morning to go to work.

Let’s talk about the other 78%. Are these people unhappy? Did they give up on finding a career they love or are they still working toward their dream? According to Staffsquared.com, many people who don’t enjoy their job don’t have the courage to leave because of the fear that it may take awhile to actually find a job they love, and they don’t have time, or money, to be unemployed long enough to do so.

So, how do I secure my dream job?

There are many ways to help push you towards your goal of loving what you do and getting paid while doing it. According to Glassdoor.com, here are some steps you can take to help you with that goal:

  1. Start a hobby that relates to your dream, incorporating your dream job into your daily life may help you transfer into actually doing it full time.
  2. Talk to someone who actually has that job. Talking to someone who is living your dream can help you understand how to get to where you want to be.

Having a job you actually enjoy can improve your life in so many ways and can make you happier overall. Just because you don’t have it now doesn’t mean you can’t start trying to get your dream job.

Why yoga should be an everyday thing

By: Kayla Madison

Yoga has many health benefits, which is super good. It can help improve your mood, flexibility, calmness, and overall just make you feel less stressed.

Yoga is really good if you want to be more flexible, obviously you’re not going to be doing a double hand backflip into the splits, then end with an aerial, after you give it one try, but it loosens your body enough so those very chaotic pictures of people doing yoga seem easy to try. Aches and pains will soon start to disappear.

It can also perfect your posture. After holding your enormous head forward everyday, you begin to hurt your body causing back, neck, and muscle pain causing your joints to start to hurt. When you slouch, your body begins to flatten the normal inward curves which can cause pain of the spine.

Yoga also releases tension, helps you sleep better, improves your balance, relaxes your system, helps you focus, and makes you happier.

It’s not hard to do either, if you start small, like 5 minutes a day, with poses from YouTube or Google images, you will probably notice a slight shift in your body. As you progress, you’ll feel amazing.