Posted by Centura College on Jun 27, 2017 in Centura College
Your first few weeks of college can be overwhelming. You have new classes, new teachers, new books and plenty of information you need to cram in your head. Sometimes, you just don’t know how you’ll get it all done. It’s a struggle to set realistic goals when you feel like you are only treading water.
But trust us, you can. It will just take a little practice, organization and the setting of realistic goals for you to reach your educational objectives. There are some very easy to implement techniques that can help you study. Once you find out what works best for you, studying will be much easier.
Why Set Goals?
“All night study sessions” don’t work. They often leave students drained, tired and unable to make clear decisions. And, when it comes to exam time, you sure don’t want to fall asleep or spend more time than necessary in answering a questions.
Instead, setting small goals throughout the semester and practicing good study habits greatly increase the learning curve and the recall ability of students. Breaking down each class into smaller segments helps you understand the material better and can help you create mental flexibility when faced with difficult problems.
How to Study
Setting realistic goals and study habits helps you digest information at a slower pace, so you can recall things easier. Every person learns differently so what works for one person might not work as well for you. Try out different strategies and combine them into a plan that works best for you.
- Study before bed
- Break down information into smaller parts
- Move to a different location
- Work on different classes in a study session
- Test yourself
- Write out the information
- Talk it out
- Stay alert
- drink caffeine
- exercise
- treat yourself
- take a break
- Meditate before studying
- Make a study plan
- Join a study group
- Explain your answers to someone else
- Use charts or images to help you understand
- Give yourself plenty of time
- Use online study tools
- Ask your Teacher for a guide of what to study and when
Once you have your classes lined out and have met your instructors, sit down and create your studying plan. Setting realistic goals can save you a lot of headaches and improve your grades. Centura College hopes that this information is useful. If you are wanting to start a new career, contact us for more information on many exciting careers.
Posted by Centura College on Jun 20, 2017 in Adult Education, Career Change, Centura Chesapeake, Centura Newport News, Centura Richmond, Centura Virginia Beach, Massage Therapy
By Jul DeGeus
Myofascial Massage
Myofascial massages focus on the fascial system. The fascia is sort of like glue for your body; a head to toe web of tissues that binds your muscles, bones, nerves, veins, etc. together. Massage therapists first determine the area of the fascia system that needs to be massaged through an examination of your body. Next, via pressure and movement, the therapists specifically targets that area with techniques used to release the tension of the fascia. Issues myofascial massages work best for include: back pain, chronic pain, headaches, scoliosis, fibromyalgia and neurological dysfunction.
Deep Tissue Massages
Ever had a “knot” in your back? Deep tissue massages allow massage therapists to focus on specific areas that bother you. Often, the source of the tension is located in the deeper layers of the muscles; hence the name ‘deep tissue.’ Massage therapist apply firm pressure paired with slow motions to loosen the muscles and connective tissues, or fasica. Deep tissue massages benefit those suffering from things like arthritis inflammation, tendinitis or injury related pain.
Shiatsu
Shiatsu, which translated means ‘finger pressure,’ is a technique that originated in Japan. The body has a chart of meridians; streams of energy and life force that run throughout the body, supporting its wellness and balance. Massage therapists use the meridians, as well as acupuncture pressure points, to navigate what areas to massage in order to promote the positive flow of energy throughout the body to relieve pain or stress. Shiatsu is recommended if you wish to build up disease defense, mental positivity or pain relief.
Pregnancy Massage
If you are pregnant, you want to make sure that when you visit your massage therapist, they are trained in prenatal massage. While the purpose of the massage is the same as a normal massage- relaxation or help to relieve discomfort- the technique used is much different. The body goes through many changes during pregnancy and the therapist studies the changes to ensure you get the most of your massage. Not to mention, there is a special table that allows expectant mothers to lie on their stomach without putting pressure on the fetus.
Sports Massage
Sports massages are split into three different treatments; pre-game, post-game and injury. Pre-game sports massages allow therapists to loosen the muscles and promote the flow of blood for the athlete, that way their muscles are not tense at the beginning of their event. Post-game massages relax the stress of player and their muscles, speeding up the time of their recovery. This time, instead of advancing blood flow, the massage encourages the body to cleanse out toxins and waste.
If you’ve ever played spots, you know there is always the risk of an injury; it could be something as minor as a slight sprained ankle or as gruesome as a broken bone. If you did, unfortunately, obtain a sports injury, a sports massage could speed up healing process. It also could ensure the condition in which is heals is the best quality for your body and future activities.
Posted by Centura College on Jun 13, 2017 in Centura College, Health, Lifestyle
By Esperanza Poquiz Edited by Jul DeGeus
Eating healthy is something that we all know is important. After all, ‘you are what you eat’. Normally, eating healthy is motivated by the drive to get fit or to make sure our physical physique doesn’t alter. But did you know that living a healthy lifestyle can also help you stay in shape mentally? June is National Fresh Fruit and Vegetable Month and today we will share a few of the benefits that come with eating healthy:
Antioxidants
Fresh fruits and vegetables are known to contain a high dose of antioxidants. Antioxidants help keep the body’s heart, immune system and eyes healthy, all the while helping the brain with memory and mood disorders. Fresh fruits and vegetables that are rich with antioxidants include:
Blueberries
They also contain anthocyanins and compounds that fight against diabetes. Source: Pixabay.
Apples
Apples are also high fiber. Source: Pixabay.
Spices and herbs, like cinnamon and oregano
Source: Pixabay.
Olive Oil
Rich in monounsaturated fats, or fats that protect the body from heart disease. Source: Pixabay.
Vitamins and Minerals
Vitamins are essential in keeping your mind and body functioning. Vitamin E is known to protect the body from toxins and help reduce cognitive decline in diseases, such as Alzheimer’s. Vitamin A plays an important role in bone growth, cell division and growth and building a healthy immune system. Iron and phytonutrients help your cells function and communicate which is essential in making red blood cells. Here are foods that are high in vitamins and minerals:
Almonds
Almonds are a great source of vitamin E. Source: Pixabay.
Dark Leafy Greens, like kale and spinach
Greens are packed with iron and phytonutrients. Source: Pixabay.
Sweet Potatoes
Sweet Potatoes are high Vitamin A and fiber, which helps you feel full for a longer period of time. Source: Getty Images.
Omega 3 Fatty Acids
Omega 3 fatty acids play an important role in maintaining the body’s cognitive function, by helping with depression, ADHD, and dementia. They help prevent heart disease and can help with rheumatoid arthritis. Omega 3 fatty also essential in the early stages of baby development. Some foods include:
Walnuts
Source: Pixabay.
Avocados
Source: Pixabay.
Salmon
Source: Pixabay.
Coconut Oil
Coconut Oil also helps with your metabolism and weight loss. Source: Getty Images.
Caffeine
Often overlooked, caffeine is a healthy substance for the body and mind, when taken in moderation. It stimulates the brain, keeping you more focused and alert. Caffeine consumption can help boost your metabolism, assisting in the prevention of weight gain. It also reduces chronic inflammation and can help ward off Alzheimer’s disease. Get your caffeine kick through these treats:
Coffee
Source: Pixabay.
Dark Chocolate
Source: Pixabay.
Green Tea
Source: Pixabay.
Now that you are equipped with some benefits of eating healthy, the next time you go to reach for the chips, think again. Instead, try grabbing an apple or a handful of blueberries and walnuts. Planning meals like salmon cooked in coconut oil or spinach avocado salad dressed in olive oil will ensure you get the nutrients your body needs. Choose healthier foods to keep your body and mind functioning at its best.
Source:
“19 Best Brain Superfoods”. Retrieved May 29th, 2017 from, http://www.livestrong.com/blog/19-best-brain-superfoods/
Posted by Centura College on Jun 6, 2017 in Adult Education, Centura College, Health, Lifestyle, Spotlight Feature, Tips & Tricks
The key to staying healthy is to take small, positive, consistent steps. Taking the initiative to start new practices that will improve your overall health is the easy bit. Making these practices habits requires you to be regular and develop a healthy lifestyle. Do this by using the following men’s health tips:
Create an Exercise Routine
Source: Pixabay
Whether you are 20 or 50, you can turn around your physical fitness with a few weeks of regular exercises. Decide whether you should exercise at home or if you should join a gym. Ensure that you put aside several hours a week and start small. For example, your first week could start with three 30 minutes session of activities, like jogging or weight lifting, and then increase the amount of sessions and time as necessary.
Tips
- Don’t push too hard-You will be tempted to push your body beyond limits when you are starting out at the gym, especially when you are noticing results. Instead, stick to a guided, gradual gym program.
- Stay active-In addition to exercising, keep your body active by walking regularly or by joining a sports team. You burn more calories when walking or playing than by sitting.
Eat Healthy Meals
Source: Pixabay
You probably already know all the foods you should quit, but why haven’t you quit them already? The food you eat affects a wide range of aspects in your life; physical fitness, stress levels and sex drive for example. Visit your nutritionist for guidance and stick to well-balanced meals that can provide all the nutrients needed to keep you fit and healthy.
Tips
- Avoid alcohol and smoking-If you commit yourself to healthy meals, make the extra sacrifice of quitting alcohol and smoking. Reducing alcohol intake levels can improve mental health and decrease alcohol-related health risks.
- Drink more water and eat fruits and veggies– Your body needs to stay hydrated. While water is the most obvious way to hydrate, fruits and vegetable, like watermelons and cucumbers, are a great way to stay hydrated throughout the day.
Find Support in Your Friends and Family
Source: Pixabay
Find motivation from friends who can become part of your exercising team. Rely on a cheering squad; people who will honestly give you feedback about your progress and remind you to watch what you eat whenever you go out.
Tips
- Forgiveness– Forgive yourself if you “backslide” once in a while when you eat meals you had decided to quit.
- We Got This- Motivate your friends to join your exercising team if you want a bigger cheering squad.
Visit your Doctor Often
Nurse and patient
The best time to visit your doctor is today. Book an appointment to get a checkup while you still remember. Explain any issues you have to the doctor; and you will get advice that could shape the future of your ‘stay healthy’ goal in the future.
Finally, enjoy yourself. Don’t be too conscious about men’s health that it affects your other aspects of life. Embrace one health tip at a time, and you will develop a healthy life style in no time.
