Here’s a list of highly-rated and affordable skincare. Each item has some more information about the product and why I think it might work for you.
Don’t forget to always wash your hands before you start your skincare routine.

Note: If you want to learn more about your skin and get personalized suggestions for products, there’s only one solid way to get it: a dermatologist! See if an appointment would be covered by your insurance, or if you don’t have insurance, call a dermatologist office and see how much it would cost out of pocket.

These product prices will range from $7 – $19!

Cleansers

1. Cetaphil: Daily Facial Cleanser $10

This is one of the first things my dermatologist recommended for me when I went in for an appointment. Dermatologists around the country recommend Cetaphil because of its clean ingredient list and affordability. Cetaphil is a great brand for sensitive skin or if you’re looking for a product that does not clog pores. There are rave reviews both on amazon and on Cetaphil’s website.

2. Neutrogena Oil-Free Acne Face Wash $7

This wash is very popular among those looking for a cleanser that will help their acne-prone skin, and it makes sense, seeing how this wash is oil-free and it’s active ingredient is salicylic acid. It’s packaging also states that it’s dermatologist recommended.

3. Innisfree Green Tea Cleansing Foam $10

This cleanser recently came on my radar when I was browsing a few bloggers’ “Top 10” lists of favorite, cheap skincare. The cleanser comes out as a foam and is infused with Jeju Green Tea Extract from “on innisfree’s USDA-certified organic (Control Union Certifications CUC) fields on Jeju Island, Korea for skin that feels clean, soft, and hydrated,” according to the website. The cleanser is also vegan!

Acne Treatments

1. Mighty Patch Original – Hydrocolloid Acne Pimple Patch Spot Treatment $12 

I definitely had to look up some articles before I placed this product on the list, solely because I did not know how effective sticker-like dots were for acne. After reading Cosmopolitan’s informative article, I saw that while they’re obviously not the cure-all for acne, hydrocolloid patches help regenerate skin and soak up harmful oils that can cause pimples.

2. Clean & Clear Advantage Acne Spot Treatment $7

This treatment reduces and treats pimples in as little as four hours, and while I have not tried this product myself, the reviews seem to share successful experiences! Clean and Clear has been trusted for years to help those with acne and has many products, all available at your local shopping center.

3. Differin Adapalene Gel 0.1% Acne Treatment $13

This is a topical cream that aims to stop breakouts from within with prescription-strength treatment. It’s highly rated reviews on multiple shopping platforms and the product’s ability to target clogged pores and inflammation gives this product a good reputation. The formula is also water-based and alcohol-free!

Moisturizers

1. Neutrogena Hydro Boost Water Gel $8

I would not be surprised if someone you know, friend or relative, has recommended this moisturizer. It’s gel consistency intrigues many while its ability to add moisture back into the skin makes it a drugstore favorite. It can be found at any store that sells skincare, and it’s affordable price makes it even more worthwhile.

2. Aveeno Positively Radiant Daily Moisturizer $7

Aveeno is a brand that is known for its longevity and moisturizing products, and it’s highly rated lotion is perfect. It has SPF 30 and promotes an even skin tone. It is made for normal skin and doesn’t clog pores.

3. Cetaphil Oil Control Moisturizer $13

This moisturizer also has SPF and is highly recommended among dermatologists since Cetaphil is known for not clogging pores and helps calm down breakouts by not adding any harmful ingredients. The name itself––oil control––lets consumers know that this is good for oily skin too!

Hopefully this list helps you stick to your skincare routine, or if you don’t have one, here’s something to get you started!

Given we are all either in self-quarantine, lockdown or trying our best to social distance–when’s a better time to get your health back on track?

It’s easy to forget that there are little things you can do every day to stay healthy, even if you cannot go outside. The following is a list of some activities, habits and advice you can take up while you spend your time at home.

1. Utilize The Fitness Side Of YouTube

While I’m sure YouTube is streaming overtime nowadays, there is so much more to it than juicy rants and makeup tutorials. There are a lot of really good workout videos on YouTube, all ranging in difficulty and length, so it can be easy to find the one best for you. Some of my favorite workout channels are POPSUGAR Fitness, MadFit and OfficialTheNX

2. Download The App SuperCook

One of the most frustrating things is looking at a full fridge but not knowing what to do with it. Even if you’re not a chef, the app SuperCook can help! Using SuperCook, you can type in the ingredients you have, and it will find recipes for you. You can also search for a recipe that you have been wanting to try. Cooking up what’s in your pantry or fridge is healthier than ordering takeout or eating a frozen meal, and it’s more fun.

3. Try Out Yoga Or Meditation

There is a lot of stress that comes along with experiencing a pandemic, no matter how many degrees of separation there might be between you and the actual coronavirus. With school and housing adjustments, introducing some yoga or meditation in your life can help you stay calm and healthy. Taking five minutes every day to just breathe, with your eyes closed, can do wonders! If you want to try yoga, the YouTube channel YogaWithAdriene is a great place to turn to.

4. Remember To Drink Your Water

Remember to drink your water while you are relaxing on the couch, binge-watching a TV show or getting some homework done. It’s a refreshingly easy way to stay healthy, no matter what you’re doing in the meantime.

5. Don’t Forget About Your Fruits And Veggies

When you’re stuck in the house, it’s easy to only eat snacks and frozen meals. No one is saying that you can’t have those, but try to work in an apple or a side salad every now and then. If you have a hard time finding certain vegetables palatable, try adding different seasonings or sauces to add more flavor!

Hopefully this list gives you some ideas to spice up and energize your time at home!

This event was part of a series called SHAI (Student Health Awareness Initiative) organized by freshmen psychology pre-med major Gabi Wiggill. 

“We all have misconceptions about sexual health,” said Wiggill. “There’s a certain stigma surrounding it. Sexual health should be something we can talk about without any biases or prejudices. Just get the facts out, make it something we can easily talk about. We need to know these things.”

Instead of a formal lecture style, Satterlee broke the attendees into groups of three to participate in a jeopardy style game. Groups picked from the categories: PSSE Services, Contraceptives, Body Health Facts 1, Body Health Facts 2 and Pleasure. 

“Do you guys feel like you know a lot about sexual health?” Satterlee asked. No hands were raised. 

Students were quizzed with questions like: “Which birth control methods also protect against sexually transmitted infections?”, “What group coined the term ‘reproductive justice’ and was the lead plaintiff in the court case that overturned Georgia’s six week abortion ban?” and “What are pap smears used to test for?”. 

After each team gave their answer, the correct answer was displayed with Satterlee explaining them in-depth and and how they are important

Attendees learned that the most common cancer for men between ages 18 to 35 is testicular cancer and that men should give themselves monthly self-exams like women should give themselves self breast exams monthly. 

Satterlee maintained a lighthearted yet informative level in the room. “I love acronyms. Wanna know a funny way to remember how to properly use a condom? O.P.R.A.H. It stands for Open, Pinch, Roll, Action and Hold.” she said.  

Students were able to freely ask questions in an environment that was judgement-free.

In between game questions, Satterlee provided diagrams of sexual organs and educated students on how they look and what their functions are. Along with that, she demonstrated  uncommon forms of sexual protection like female condoms and dental dams as well as how to use them. 

“Did you know that abortions only make up about 3% of Planned Parenthood services a year? We do so much more than that.” Satterlee said mentioning sex education and STI/STD testing as some of the many services offered. 

Contact information for Planned Parenthood Southeast and the Statesboro Regional Sexual Assault Center were displayed for students to take pictures. Condoms, candies and other freebies were given out. 

The next event in the SHAI series will be discussing LGBTQ+ and Trans Health on Feb. 26th at the IT Building in Room 1005 at 5:00 PM.

“Just walking twenty minutes at a pace of three miles per hour can counteract the risk factors for obesity,” said Ainsworth during the lecture. “That’s a nice message to send to people who need advising.”

Ainsworth lectured on physical activity and energy balancing.  She explained that one of the very first papers that identified the difference between sitting and having an active lifestyle came out in England, but it didn’t address the importance of physical activity. Instead, it tried to answer the question “why were so many transit workers dying?” Furthermore, after a study in Texas, in 1978, a researcher found that the best physical activity increase involved three to five days of exercise, each with a duration of fifteen to sixty minutes and an intensity of sixty to ninety percent of your heart rate mass.

Ainsworth’s also explained the meaning behind some misunderstood terms. For example, MET stands for “Metabolic Equivalent Tasks” and “Kcals” means “kilocalories” which are units of energy. We often see kilocalories written simply as “calories” on nutrition facts labels.

“A lot of practitioners can understand the idea of kcals for weight management,” said Ainsworth. 

She explained that a one-mile walk can burn one hundred kilocalories, and the more calories lost per day, the lower one’s risk for obesity.

The talk concluded with a small reception outside of room 1915. Ainsworth explained that she has studied all over the country and she has presented around the globe.

“Part of my goal when I was younger was to see the country through my job,” said Ainsworth. “I’ve also given talks in Australia, Sweden, Germany, and France.”

Ainsworth began her studies in California and later went to Minnesota to become a teaching assistant and to do postdoctoral work. Afterwards, she obtained a job at the University of North Carolina where she stayed for six years and achieved tenure. Later still, she was offered a job at the University of South Carolina, which she describes as having the “best physical activity and health researchers in the U.S.”

The event was held by the Department of Health Sciences and Kinesiology, and put together by research professor Li Li, Ph.D. Li said that the Health and Kinesiology Department has a distinguished lecture series that invites famous scholars from all over the world each year to come give talks at the university.

“I know Dr. Ainsworth very well because of the American Academy of Kinesiology,” said Li, “which is the highest level of professional organization. She also was the president of the National Academy of Kinesiology.”

Other staff members from the GS Health Services attended to meet and hear from Ainsworth and also to enlighten their students on the topic. 

While everyone has their own unique sleep needs, the recommended amount of sleep for people ages 18-25 is between seven to nine hours per night. 

“Some studies report that 80 percent of college students sleep less than 7 hours per night,” said Dr. Brian DeLoach, medical director at GS health services, in an email, “while a study in 2016 reported the average sleep duration for a college student was 7.3 hours.” 

The American Sleep Association even reports that 50-70 million US adults have a sleep disorder. They also report that 37 percent of 20-39 year-olds say they have short sleep duration.

Sleep deprivation can cause a host of health issues. According to DeLoach, it can weaken the immune system, meaning you will frequently get ill, as well as increase your risk of developing chronic illnesses such as diabetes, heart disease and stroke. 

On another note, DeLoach adds that sleep deprivation can also increase mental health problems, particularly anxiety and depression, and even creates anxiety and a feeling of being stressed out. You will have less energy, feel tired constantly and possibly gain weight. The fatigue and problems with concentration and coordination can affect your academic and athletic performances.

Taking naps or “catching up” sleep-wise on the weekends doesn’t work. 

Our brain needs regular sleep of adequate duration to function.

Brian DeLoach

Sleeping in and napping sets back your sleep schedule each night, which can lead to insomnia. 

Each of these problems can mean the worst for students. The college environment can be incredibly stressful, and losing a scholarship because of poor sleep hygiene could spell disaster for a college career.

So, how can students combat these nasty side effects and get a good night’s sleep?

According to DeLoach, here are 11 ways you can get deeper and better sleep every night:

If you’re still having trouble falling or staying asleep after trying the above tips, follow up with Student Health Services or your primary care medical provider. 

For information about Health Services on each campus, see https://auxiliary.georgiasouthern.edu/healthservices/.

This article was previously published in the January 2020 print edition of The George-Anne Reflector Magazine

“At any one time, it is believed that one in five women and one in eight men are diagnosed with a common mental illness, such as anxiety, depression, panic disorder or obsessive compulsive disorder” according to the Counseling Directory.

The Counseling Directory also reported that “talk therapy has been shown to help with many of the key mental health issues experienced by men, including stress, anxiety, addiction and depression.”

Men tend to suppress their feelings to the point where they are not even able to understand that their feelings are their feelings, said Jared Yates Sexton, associate professor of writing at Georgia Southern and author of the book “The Man They Wanted Me to Be.”

“Men sort of mask everything under the space of control,” said Sexton.

Sexton explained that when men, or anyone for that matter, bottle up their emotions, it is hard to understand what is going on inside of their heads.

“If you’re not going to complain, then there is no way to understand what is going on internally,” said Sexton.

In other words, talking out your feelings can help you understand exactly what you are feeling.

Lauren Patterson, licensed psychologist at Georgia Southern’s counseling center, explained that bottling up emotions is dangerous because when men cannot recognize distinct feelings, the only emotion that is prevalent is anger. This can lead to physical abuse, emotional abuse and even substance abuse.

“Physical injuries are akin to mental health injuries,” said Sexton.

Benjamin Drevlow said that you have to “remember that all men are going through this. It is a matter of being brave enough and man enough to admit it.”

Once men start communicating their feelings, regardless of their fear of being seen as inadequate or their fear of being judged, the stigma surrounding men struggling with mental health may begin to disappear.

Drevlow said that we are a couple of generations away from this, however, because the people who socialize the men of current generations tend to enforce the idea of masculinity, which leads to toxic masculinity overall.

Toxic masculinity is what happens when men try to reach this unattainable construct called masculinity, and when they cannot, they try to overcompensate until their masculinity becomes toxic.

In his book, “The Man They Wanted Me to Be,” Sexton explains what toxic masculinity is:

This, I’ve come to learn, is how toxic masculinity works. Most every man suffers for his inability to live up to the rigors of masculinity as a child, and most every man feels like an outsider…The performance continues until there’s no performance anymore. There’s just a man who knows no other way.

Jared Yates Sexton, “The Man They Wanted Me to Be”

Patterson said that what leads men who are suffering with mental health issues to suicide or abuse is the idea that “the only emotion men are allowed to express is anger and the idea that you must pull yourself up by the boot straps and take matters into your own hands.”

“Suicide is the biggest cause of death for men under 35,” according to the Counseling Dictionary.

Men bottling up their emotions is a construct etched into society from years ago when men saw themselves as the hunter-gatherers and workers of the family. With that belief came the idea that men had to be tough in order to take on the “masculine” roles of household, said Patterson.

However, because society has already moved away from this belief––seeing that men can be homemakers and women can be the “hunter-gatherer” of the family without very much backlash––it is important to get rid of the idea that men have to be stoic and unwavering in their emotions.

In fact, Gretchen Livingston reported for Pew Research Center that, As of 2012, the number of stay-at-home fathers had risen up to 2 million, according to Pew Research’s Social & Demographic Trends.

Drevlow said that it is socially acceptable by men for men to be angry. When men are wavering in their feelings and are nervous or worked up over something, they are seen by many men as inferior.

Many men are taught that it is “feminine” to express emotion that is not anger, so it is important to communicate and work to blur the lines of the stereotypical “masculine” and “feminine” constructs.

Once we work to remove the stereotypes, men will realize that their suffering from mental health issues is not a result of personal inadequacy.

Patterson said that a way to break this stigma and help men’s mental health is to vocalize that “it is okay to feel what you feel.”

Full-time Georgia Southern students are permitted 16 free visits per year with a licensed psychologist and are promised anonymity. To schedule an appointment, call 912-478-5541 (Statesboro Campus) or 912-344-2529 (Armstrong Campus).

The class is held at 7:00 p.m. on Wednesday night each week in the group fitness room at the RAC. during the Fall 2019 semester The class is taught by instructor Khalid Birch, a sophomore majoring in Pre-med exercise science. Birch tries to get you energized for what is to come with the class through upbeat music to dance to, like “Beautiful Liar”  by Beyonce and Shakira. And like the famous singer who is known for her hips that don’t lie, Birch encourages everyone to let loose their inner Shakira.

Birch also teaches zumba and boxing at the RAC. He said he taught bits of belly dancing while teaching zumba. After telling his manager about his being able to teach belly dancing, it became a class. 

Birch said the class helps with balance, sculpting and isolation; the class also helps boost your mood and confidence. He said the class is a little different in the fact that it’s taught more similarly to a traditional dance class. He breaks down each step you might be doing in class at the beginning before you actually start to fully dance. 

“It’s always good to try new things,” said Birch. “And no one goes to a party to belly dance, so no one is going to get it at first. But it’s something that if you be patient with yourself and just keep practicing, then one day you’ll be able to go home and tell grandma that you can belly dance.”

Many students seemed to greatly enjoy the class, like Caitlyn Boone, a sophomore majoring in pre- nursing exercise science.  

“I thought it be cool to learn how to belly dance since not many people know how,” said  Boone. “I will definitely take it again. I think it was, like, really fun. It’s a workout, but while you are doing it, it doesn’t really feel like it.”

If you are anything like me, then finding the right routine for the gym can become a bit overwhelming, especially if you do not work out as often. 

My initial thought for going to the RAC Saturday morning was to do a quick workout and come out feeling rejuvenated like I had done something really good for my body. Instead of leaving the gym feeling relaxed, I felt the exact opposite. 

I have never had a workout quite as intense as the HIIT class at the RAC. The High Intensity Interval Training is exactly what is sounds like. 

What makes the HIIT class so different than any other workout is that it is a cardio interval training that limits your usual recovery period to keep your heart rate up. Because you have a shorter recovery period, it makes your workout seem more extreme than usual. 

Don’t get me wrong, though. I know how it feels to go through a strenuous workout and to leave the gym feeling like you have strained every muscle in your body. My body’s post workout satisfaction was exhilarating and had me leaving the gym with a burst of energy. 

When I walked into the workout room, the atmosphere was very lively. I could see the sweat and seriousness on two other students faces who were already in the process of completing a previous workout the instructor had them do. 

The instructor greeted me with a very warm, “Hey” and told me to grab a weight ball and weights where we would begin working on upper body strength. 

As the class moved on, we went through various sets of exercises that were targeted to work out different parts of our bodies. The exercises consisted of star jumps, push-ups, planks, squats, weight lifting and lunges. 

It was interesting to see the looks on other students faces and hear their opinion about the class. I think everyone was in awe of how intense it was. 

“It’s a lot of fun, and it is really challenging,” Kate Verboom, a student at Southern, said. “Being pushed to do my very best by my fit instructor was the best part.”

“If I could describe the HIIT class in one word, I would definitely say it was intense,” said Alana Wright-Howard, another student here at Southern who attended the class. “I wouldn’t mind taking that class instead of working out on my own.”

Our fitness instructor for that day was Natalie Woodward. Woodward teaches HIIT class usually on Tuesdays at 5:30 and sometimes on Saturdays. 

“I like seeing regulars come in and getting stronger but love seeing new faces getting comfortable throughout the class,” said Woodward.

I never thought it would be possible to feel like you went through a day’s worth of workouts within 45 minutes before I tried HIIT. After this class, I don’t think it would ever be necessary for me to spend three consecutive days in the gym when I could just go to a HIIT class for a day at the RAC. 

My experience with HIIT class was a memorable one. I would encourage everyone to try the class at least once if they haven’t already.

Georgia Southern University student Megan Manning suffers from anorexia nervosa. She was diagnosed in 2009 while in sixth grade and began receiving treatment at a psychiatric ward in her hometown of Augusta, Georgia.

Today, Megan is healthy, and she celebrated her 10th anniversary of recovery this year. But despite her good health today, she still struggles with unhealthy tendencies as a result of her eating disorder.

This is Megan’s story, in her own words – the words of someone who survived harrowing experiences that many do not. If you or someone you know needs help, please contact the Georgia Southern Counseling Center at 912-478-5541 or the National Eating Disorder Association Helpline at 800-931-2237.

Tell us about yourself.

My name’s Megan Manning. I’m 21-years-old. I’m a senior, a journalism major, and when I’m not in class, I’m doing Kappa Delta stuff, which is my sorority. Most of the time, I’m in class. I love to dance, and I’ve always been a part of my sorority’s dance team.

What’s your family like?

I have two little brothers. I have a mom and a dad, and they’re still married. They’re very supportive. They’re just the nicest family ever, you know. They’ll do anything for me if I ask them. If I ever needed something, they’d be there for me.

What triggered your eating disorder, or what lead up to it?

It took that whole first half of my middle school year to finally [find] the right doctor, and I actually suffered from anxiety and we didn’t know it. 

I guess whenever I went through puberty, my serotonin chemical in my brain didn’t fully develop, and so that’s kind of what caused it. It wasn’t really something that caused my anxiety, but my anxiety caused my disorder.

What sort of treatment did you receive?

I was in a children’s psychiatric ward. I had a routine schedule every single day. I had a special diet I had to follow. I had different medications I had to take every single day, therapy every day.

How did you feel, being in the ward?

I thought I was gonna die. I was so scared to be in there, getting pills shoved down my throat, getting blood drawn every morning. It was terrifying. 

What did the ward look like?

So, when you walk in there, there’s this huge [wall], and it was all steel. You had to have a special password to get in. You walk in, and it’s a hallway, and there’s rooms, and there’s a little tiny kitchen area. 

My room was the first one on the right. It had two beds in it because sometimes you shared a room, but there weren’t enough people there, so I had my own bedroom.

I wore contacts at the time, and we didn’t have a mirror in our bathroom because they were scared we were gonna break it and do something to ourselves.

And then you’d go down, you’d see a nurse’s station. There was actually a quiet room, where it’s this huge, safe-looking box, where you’d have to go if you were having a mental breakdown. And then if you go down the hall, there’s a classroom, a therapy room.

How long were you there?

About a month, maybe a little less than a month.

I’m assuming your treatment continued throughout middle school and high school?

Yeah. At the end of sixth grade in May, I was actually hospitalized for almost a month, because literally, my organs were shutting down. I had such bad anxiety. I was hospitalized and taken out of school and things like that.

In middle school and on into high school, was there ever anything like dieting and counting calories?

Like everybody else, I had Tumblr. And I would go on there and I would just look up the most negative things. I’d literally look up like skinniest people or people with anxiety, things like that. 

And it’d come up with lists and pages and pages and pages of a person looking at a scale, someone being so tiny, and people were like, “Yes, girl, you’re doing so good, keep going. You can get down to 90 pounds or whatever.” That was my Tumblr feed.

That’s what kept it going. That’s what kept the eating disorder going.

I didn’t so much count calories and things like that, but I danced all through my life. And that’s kind of what I kept up with, because I wouldn’t eat before [dance]. Plus, these girls are stick skinny next to me, me not thinking that I’m stick skinny at this point in my life. I’m like, “Oh, it’s fine. I’ll be okay. I’ll eat some gummy bears, and I’ll be fine.”

When you looked in the mirror, can you describe how that impacted your view, as compared to others?

Even now, I’m like, “Oh my gosh, these love handles have got to go,” just jokingly and things like that. I don’t see what everybody else sees. People are like, “Oh, you don’t need to lose weight,” and I’m like, “Yeah, I do.”

I see these girls, especially on social media, and these girls are literally tiny. I wanna look like that. I wanna be like that. So, looking in the mirror, I don’t see what other people see. I see the worst things. 

And even my boyfriend’s like, “Shut up. No, you don’t. You don’t need to lose weight or you don’t need to look a certain way.”

I’m like, well, when I look in the mirror, yeah, I do. I’m like, wow, this mirror makes me look fat. This mirror makes me look huge. And I’m like, well, maybe I need to go on a diet or eat a salad tomorrow, and those tendencies will still come up.

I look back on pictures and I’m like, oh my gosh, literally, I was skin and bones. I was tiny, and I thought I wasn’t tiny compared to these other dancers that were next to me. It just kind of blows my mind now that I’m healthy.

Living in the South, skinnier people often hear things like, “Eat a sandwich.” “Go eat a steak.” “Put some meat on your bones.” Did you ever receive any comments like that?

Yeah, and I still do to this day. Even though I’m at a very healthy weight, a very normal weight, people are still like, “Oh my gosh, go eat a hamburger, go eat some ice cream.”

And I’m like, you don’t understand that it’s not just about what you want me to eat. It’s all in my head. 

You can put a whole spread in front of me, and I won’t touch it. Not now, obviously, but [during my] younger days, I wouldn’t touch it.

Being in the South, it’s also a very negative connotation when you have a mental illness or something. People don’t take you seriously. People will be like, “Oh, whatever, she’s just skinny.” 

So, I would get those comments, and like I said, I still do. And it’s kind of offensive because I’m like, you know how hard I worked to get here? And now I’m finally okay with myself?

How did you talk to your boyfriend about it?

I actually have a semicolon tattooed on my ankle, because it’s the Semicolon Project about, you know, you could have ended something but you decided not to.

And so we were just hanging out one day, and he was like, “Hey, I like your tattoos.” 

I was like, “What, are you not gonna ask me about them? I would be so curious.”

So I started talking to him about it, and I was like, listen, this is what happened when I was younger, and I still struggle with it every now and then. Every day is not a good day. I have my bad days. When I have my bad days, they are worse than normal people’s bad days.

I won’t eat. I don’t stress eat. I stress starve myself. And he understood. He’s one of the most comforting people you’ll ever meet.

How much of a struggle is your eating disorder today?

Now, I still try to eat healthy. If I see myself getting a little love handle on me, I’m like, “Gotta go to the gym,” or I have to work out, or I need to eat a salad today.

But I’m almost 100 percent. I’ve had such great people in my life who have really helped me. And the eating disorder community is such an uplifting and helpful community with so many resources that you can reach out to and talk to.

I can slip back into those tendencies, but they’re nowhere near as bad as they were. I’m very thankful for it and all the people who have helped me through it.

That’s how I am today. I’m just like any other college kid.

Talk about the community and the resources available.

It’s called the National Eating Disorder Association, and I joined it in high school. 

You can reach out to people online or you can meet up with them and they do these walks, which I did one time, and you get to talk to other people who have struggled with similar issues, with eating disorders.

What sort of advice do you have for other people who are suffering from an eating disorder?

Don’t care about other people. That’s the number one thing. If I wouldn’t have cared about the person next to me, I probably wouldn’t have tried to become someone that I wasn’t, and the size that I wasn’t supposed to be. But I cared too much about the person next to me.

Ashton Christianson contributed to this article

This article was previously published in the print Spring 2019 edition of The George-Anne Reflector.

Jenna Morogiello is the injury prevention and care coordinator for the RAC at Georgia Southern University. She gave some safety and injury prevention tips for people working out.

General Injury Prevention & Safety Tips:

Morogiello said one of the most important injury prevention and safety tips is warming up, which consists of two components: general and specific.

A general warm-up gets the blood flowing in the body, said Morogiello.

“A general warm-up would be getting your heart rate up, so this could be a light jog, could be doing the elliptical, whatever gets the blood going, and the purpose of this is to warm the body because if the muscles are warm they’re less likely to tear,” said Morogiello.

A specific warm up prepares you for the movement you’re about to do.

She used lifting weights as an example, saying you would need to start with about 50 percent of the weight you are going to be lifting and work your way up to your actual weight.

Safety for Cardio

Morogiello said warming up is crucial when it comes to cardio.

“A lot of things that I see as an athletic trainer would be people are wearing improper footwear and then they’re also switching their training surfaces, so if you go from running on a treadmill and you start running on the pavement, that’s where you’re going to see a lot of shin splints or overuse injuries or people who run the same direction on the track all the time,” said Morogiello.

Morogiello said to make sure you switch your direction if you’re running a track or a course and to make sure you are consistent with your footwear, making sure it is comfortable and nothing hurts.

She also said running on a soft surface, such as on a track or on grass, is less wear and tear on the body, and that pavement is the most aggressive surface.

Breaking in Shoes

Morogiello said breaking in footwear should be done gradually unless it’s immediately comfortable with no issues.

“A lot of times what happens is people try to wear shoes all day everyday as soon as they get them … and then their feet hurt and what happens when your foot hurts is sometimes that can change your biomechanics,” said Morogiello.

She said that sometimes with new footwear, you start to favor a different side, lean one way or your foot rotates a certain way. This is called supination and pronation.

Morogiello also explained that new shoes change biomechanics which causes injury or irritation to tendons.

Injury Prevention for Weightlifting

Morogiello said to make sure you’re properly progressing your workouts. She said you never want to do the same workout multiple days in a row.

If you really want to work out chest one day you want to do bench but the next day you also want to do chest, you would want to switch your exercise to a different way to work out that body part.

“A lot of times we see people who get really excited about working out, which is great but then they overdo it, so they’ll do the same thing every day or they don’t give themself an adequate rest day. So proper overload and proper progression would be key to making sure that you aren’t injuring yourself,” said Morogiello.

Morogiello said there’s an introspective and mental aspect to lifting. She said that if you have a previous injury or if you’re tired, you need to be more mindful of what you’re doing in the gym to avoid injuries.

Rest Day

Morogiello said the amount of rest days depends how well someone is trained.

She said that beginners (defined as 2 or less months of training) lifting weights 2-3 times a week, intermediate (defined as 2-6 months), 3-4 days a week, advanced 4-7 days a week, but she recommends 6 days bc she thinks rest day is important.

“When I say rest day–if you’re someone who is very trained, so you’re very in shape, a rest day for you way be an active recovery day. And what that looks like is swimming, biking, low-impact activities like that.

“So it doesn‘t mean just sit there and do nothing–that’s what a lot of people think, but an active recovery is just as important, so it really just depends on where you are in your fitness journey as to how much rest is appropriate, but a good gage is if you’re not sleeping or if you’re in pain, or you’re overtraining ,because overtraining a symptom is not sleeping, so you can gage it by how you feel as well,” said Morogiello.

Other Tips

“Whether you’re using equipment or not, it’s really important to be in front of a mirror so that you can see if your form is good and you can see where you’re sitting in comparative to where your upper-body is,” said Morogiello.

She said to make sure you have an adequate space to work out in and to be mindful of spatial awareness.

A Quick Note on Abs

Morogiello said crunches are not the answer if you’re looking for abs. Diet and complex movements that move multiple parts of the body and joints lead to more core development.

She said that doing squats, lunges, deadlifts, bench presses or even running engages your core a lot more than just doing crunches.

“So just keep in mind the more complex the movement, the more engaged your abs will be,” said Morogiello.

What to Focus On

You don’t want to go three days without exercise to one body part to stay in a state of anabolism which is gaining muscle and not breaking it down, said Morogiello.

Morogiello said you don’t have to split different body parts on different days like shoulders, back or legs.

“As long as you’re working out that body part and not going three days without working it out, then you’re fine,” said Morogiello.

She said you could do upper-lower, you could do push-pull day, or even full body three days a week. She explained if you’re someone who likes to do full body, then to do it about three times a week with adequate rest or, if you like to break up your workouts, she would recommend an upper day and a lower day. Or if you’re into body-building, chest and triceps, back and biceps as long as adequate rest and not waiting more than three days.

Number One Thing to Prevent Injury: Listen to Your Body

“People aren’t really in tune to how much load they’re putting on themselves,” said Morogiello.

She used the example of a student who didn’t sleep the night before, had a really hard test and now is at the gym trying to lift a lot of heavy weight.

“The body doesn’t know the difference between stress at the gym and stress from whatever else you were doing that day so from a cellular standpoint that can be too taxing on the body,” said Morogiello.

She said that everything you do will affect your training, including stress, not sleeping and not eating enough.

“A lot of people are on this new diet – the Keto diet  – and they don’t get enough carbs to fuel their workout,” said Morogiello. “It’s really dangerous. We see a lot of people passing out from that.”

Morogiello said some important things to be mindful of are: Did I fuel my body properly? Do i have previous injuries? Am i currently in pain? Did I sleep the night before?

“Just being very reflective on your current state is going to help prevent injury and it’s going to help you be present in the gym which is going to give you a better bang for your buck,” said Morogiello.

Symptoms of overtraining:

Morogiello said in an email that over training is usually caused by a poorly designed training program (this can happen when people just copy workout plans from the internet that are too advanced. This is why it is important to have a personal trainer or certified professional helping you). Over training can occur secondary to a variety of factors but is commonly seen due to a lack of adequate recovery, too high of a training volume, intensity or frequency. It can also be due to a lack of proper nutrition and training through an injury or illness. Symptoms include:

• Decrease in performance
• Difficulty recovering from a workout that you normally would not have difficulty recovering from
• Altered resting heart rate and blood pressure (perhaps the most dangerous)
• Increased muscle soreness
• Decreased body fat percentage
• Alterations in hormones (such as testosterone, cortisol, and others)
• Increased stress response (may have difficulty sleeping)

With rest, the body can go back to normal.

Most Common Injuries

Morogiello said she frequently sees the following:

• Ankle sprains from playing sports.
• Overuse injuries from lifting.
• Knee and shoulder pain from running.

“I just can’t tell you enough how many times people will train through an injury or train through pain and they don’t realize they’re doing it,” said Morogiello. “If something doesn’t feel right, that’s your body’s way of saying ‘stop.’”

She said you don’t have to stop working out, you just have to learn how to adjust and train around an injury, not through one.

The most common risk for an injury is a history of that injury, Morogiello said. The chances of getting the same injury are higher. She said knowing this is helpful for a fitness plan, and to let your trainer know about the injury.

Soreness vs. Pain

Soreness from working out typically lasts 2-3 days, but it can last up to 5, said Morogiello.

“But if it lasts up to 5 that means you’ve done some serious muscle damage so I recommend modifying your training,” said Morogiello.

She said that soreness is transient, so it usually gets better as you move.

“So if you’re really sore, the best thing you can do is just go on a walk and just start moving, which will help with the soreness, said Morogiello.

Injury Red Flags:

• Injury is constant
• It lasts more than the 2-3 days
• If it keeps you up at night that is a red flag because of pain muscles aren’t being used when you’re laying down
• Numbness or soreness
• Major deformity or swelling
• If you heard something snap or pop, and it’s painful or you can’t move it
• Bruising or swelling or something doesn’t feel right (especially if there’s a bulge)

Don’t overwhelm yourself

“I think the biggest thing is just having a coach, or having a personal trainer, or somebody that you can confide in, preferably someone that’s certified like we have here, because if you don’t have someone who’s certified or who knows what to do in the gym, it’s easy to overdo it,” said Morogiello. “If you don’t know any better, you don’t know until it’s too late is usually the issue.”

She suggests doing research yourself or, preferably, having someone who can coach you through it, such as a personal trainer. She said they’re here to answer any questions and students are always welcome to come in and ask.

She said ito remember that “slow progress is progress” and that change and healing take time.

“Maybe one day you just need a rest day and that is part of your healing. It’s not that you’re failing, it’s just part of the journey,” said Morogiello.

Motivation for those just starting to work out

Morogiello said that change takes time, and it also fluctuates – it’s not a linear path.

She said when she was in high school, she was planning on playing basketball and ended up tearing her ACL and MCL.

“It was just one of those things where I didn’t want to give up but sometimes days are just really hard and you’re like … ‘how do I do this?’ And so I found this quote that I really liked and it said, ‘Never let today’s disappointments overshadow tomorrow’s dreams,’ and so that was kinda my mantra for that hard time,” said Morogiello.

She suggests to find someone or something to motivate you, whether it’s a quote, picture or person to look at in the hard times.