Normally this is the case for many teams, where waking up at an early hour of the morning (scary for any college student), can be the norm to engage in a training routine. The training is geared to keep you in shape and to help you work out muscles that you never even knew existed!

Now that we have completely scared you off from playing a college sport because of this thing called spring season, you will come to appreciate this and see that your efforts in doing so are well worth it. Here is why.

First, you probably already played all year round for your high school travel teams, so this will seem no different during your first year. It only gets hard when you start to get used to such a long break between your regular season and spring season. However, this means that once you finish your regular season you probably haven’t had a chance to see a lot of your team. Being back with everyone for a few days a week is a lot of fun!

Second, this forces you to keep in great shape during the off-season. It can be easy to push aside a workout with so much on your plate during a busy semester. Plus, you have 20-something other people helping to push you through a hard workout! You can create a spirit of community sharing your individual experiences like posting on Twitter how sore one is the next day. This helps to keep the team chemistry going strong since we all relate to each other on a daily basis!

Lastly, it’s a time when you can work on the skills that you need or want to perfect for the next season. Coaches can focus more on basic skills, and hopefully fun drills, to help you keep in shape for your sport.

So, although you might be currently dreading those two words, you can feel content still playing the sport you love and being around teammates that make that sport so much more fun! Just remember, no one ever said college sports would be easy! They’re a give and take, but if you give everything you’ve got then the take will be much more rewarding!

Photo: Sundaes and Cones, New York University, New York, NY

Summer is around the corner, and we are sure you cannot wait to go out and enjoy the sun, surf and the great outdoors.

And what’s better to cool off on a hot summer day than some ice cream. It is no wonder then that July is National Ice Cream month (by Congressional resolution the 3^rd Sunday of July is actually National Ice Cream Day!).

Ice cream makers are continuously working on new flavors and toppings to grab as much of  $21 billion U.S. ice cream industry as they can. Source: 86 Amazing Ice Cream Facts by ecreamery.com https://www.ecreamery.com/amazingly-sharable-ice-cream-facts.html.

What are some of the craziest flavors of ice cream out there?  Try beer, lobster, bacon or parmesan gelato.  But in case you were wondering, the top 2 flavors remain to be vanilla with 29% of the market, followed by chocolate with 9% http://www.derinice.com/news/15-most-popular-ice-cream-flavors.

For those college-bound students scouting out their future dream schools, you might want to include one other criteria to your search:  check out this list of 50 Great College Town Ice Cream Shops updated by Great Value Colleges http://www.greatvaluecolleges.net/50-great-college-town-ice-cream-shops/ like Yale University which has 2 shops in the top 20.

The top 20 rankings in the list go to the following schools:

1. Two Spoons, University of Colorado, Boulder, CO
2. The Maryland Dairy, University of Maryland
3. Chillz Frozen Custard, University of New Mexico
4. Mallard Ice Cream, Western University University
5. Slickables Ice Cream Sandwiches, Arizona State University
6. Prince Puckler’s Gourmet Ice Cream, University of Oregon
7. IceKrimski Café, University of California at Davis, Davis, CA
8. Andy’s Frozen Custard, Northwestern University
9. MSU Dairy Store, Michigan State University
10. Kurver Kream, University at Albany, Albany, NY
11. UDairy Creamery, University of Delaware
12. Thomas Sweet Ice Cream and Chocolate, Rutgers University
13. UConn Dairy Bar, University of Connecticut, Storrs, CT
14. Halo Dairy Farm, College of New Jersey
15. Flayvors of Cook Farm, Amherst College, Amherst, MA
16. Jake’s Diggity Dog (continues to sell the Hawaii-imported Mochi ice cream), Yale University, New Haven, CT
17. Ashley’s Ice cream Café, Yale University, New Haven, CT
18. Sundaes and Cones, New York University, New York, NY
19. LocoPops, Duke University
20. Hot & Cold, Vanderbilt University, Nashville, TN

So go ahead, take the campus tour, pepper the guide with questions and wander around the schools quad. And after a long day trying to find THE school for yourself, sit down and reward yourself with a cone.  When you think forward to more tests, standardized exams and application essays, better reward yourself with a double scoop.

The Allure of Paddleboarding

Paddle boarding combines exercise benefits of sports kayaking with the fun of surfboarding.  And in recent years, it has gained attractiveness across the country.  Part of the allure is the ease of starting.  Unlike surfing with a steep learning curve, almost anyone can learn to paddle board and you can paddle board on a wide variety of rivers, lake and oceans.

Beginners start by sitting on boards and rowing like on a boat.  As long as the water is calm, even first time boarders can go out on the water after a few minutes orientation.  As they gain confidence and balance, boarders start to paddle from a kneeing position before transitioning to a full standing position.  As boarders gain in experience, they move from calmer waters into waves and the open ocean.

There are also a large variety of stand up paddle boards (or SUPs). Beginner boards are wider and offer excellent stability.  Experienced boarders may opt for either shorter, narrower boards.  Larger boards can easily accommodate kids and others guests while you row.  Other boards are designed for distance rowing, fishing or even yoga!

The Fitness benefit

Beyond the stunning views from exercising on the water, paddle boarding offers a total body workout.  Strength comes from the core and the need to constantly balance while using the paddle for propulsion offers an excellent total workout.

Constant balancing exercises legs, abdominal and back muscles while paddle exercises arms and shoulders.

At the same time, paddle board exercising is low impact and open to any age from children to senior citizens.  It does not place pressure on any particular joints and muscles and so the risk of injury is much lower than other forms of exercise.  And yet since the workout is continuous, people new to boarder are often impressed by the increases in strength and fitness they get from the sport.

Interested in trying it out

 Chances are there are several firms that teach paddle boarding nearby (either dedicated paddle boarding firms or companies that also support kayaking and other watersports).  Sign up for an introductory 90 minute or 2 hour class to learn the basics.  Once you are comfortable on a board, you can look to rent for occasional jaunts on the water.  Many firms also lead small tours out on the water.

Drinking & Going Out

Here are some ideas for making the best of a night out with friends drinking:

• Above all, know the law of the country/place you are visiting. What is the drinking age and what are other rules on alcohol?  Be sure to inquire about the local laws from a reliable source.
• It is important to eat a meal before you drink and to continue to snack while you drink. Drink plenty of water before and while you drink alcohol.
• Know the signs of alcohol poisoning (confusion, vomiting, seizures) and to call for help when necessary.
• Watch your drink at all times. Watch it being made, don’t set it down, and cover it while you’re moving around to avoid problems such as date rape drugs. If you do set it down unattended, throw it out and get a new one.
• Keep friends close by and agree to watch out for each other. Make it a pact to not leave without everyone you came with and be wary of friends pairing off with strangers. Use the buddy system with those traveling with you, not with strangers you’ve just met.
• Always have a designated driver who is not consuming any alcohol. Alcohol affects everyone differently and one drink to one person could be equal to four for another. You never know how it will alter someone’s driving capabilities – assume that it will and select a sober driver. If your driver takes a drink, call a cab.
• Avoid drinking in extreme temperatures, especially in the sun to avoid alcohol and possible sun poisoning. Drinking dehydrates your body and these factors speed up the process. This also goes for hot tubs. It may look glamorous in music videos but in reality, the heat can lower your blood pressure and enhance the effect of alcohol on your body.
• Create a code word between your friends to help each other realize when one of you might become uncomfortable or in danger.
• If you choose to leave with someone you’ve met, let your friends know where you’ll be and the name of the person you’ll be with.

Sun & Fun

It is a good idea that you take precaution about the sun if you plan to spend your time at the beach or ski slopes. Here are some things to consider:

• Wear sunscreen and lip protectant with SPF of at least 15 or higher (the more easily you burn, the higher SPF you should have).

• Wear sunglasses, protective clothing, and hats.

• Avoid mid-day sun; keep in mind the sun is the most intense between 10:00 a.m. and 3:00 p.m.

• Drink water to stay hydrated and avoid alcohol, which will dehydrate you more.
• Note the medications you are on and how they might affect you in the sun.

Cruises

Last but not least if you choose to go on a cruise during your spring break, keep these tips in mind for your safety.

• This should be common sense, whether drunk or sober, do not attempt the Jack and Rose pose from the Titanic. It might look cute for a photo-op but it’ll be less cute when you’re having a dolphin looking straight into your soul like Meghan from Bridesmaids.

• Avoid rails in general, you’re either headed overboard or onto a lower deck, neither of which are safe.

• Treat valuables as you would in a hotel, keep them hidden or better yet leave them at home.

• Do not carry large amounts of cash.

• Do not give out personal info and be vary of scams, if it is too good to be true it probably is.

• Do not wander into prohibited or dark areas, especially alone.

• Pay attention to the arrival and departure schedules at different ports and return to the ship at the designated time.

Here are some tips to make your everyday life easier on and outside the campus:

1. Lots of foods are naturally gluten-free
   There are many choices that you can make with regards to food can be naturally gluten-free such as fresh fruits, vegetables, cheese, eggs, meat, poultry, and fish. You can easily find these in the grocery stores or look for them on the cafeteria menus.
2. Read food labels and don’t be afraid to ask if you are not sure
   Get used to reading food labels for ingredients and look for items in the grocery stores or online that specialize in gluten-free labeling and products. More and more companies are recognizing the need for this and are incorporating facts into the product labels and ingredients.Familiarize yourself with different ingredients to avoid such as wheat, barley, rye, oats or any other ingredient that has been made through breeding these together.
3. Consider naturally gluten-free grains and food
   There are plenty of grains and cereals that you can incorporate into your diet. Quinoa, polenta, buckwheat, corn, millet and tapioca are just some of the naturally gluten-free grains which can be included in the diet. Just check the labels to make sure you are using uncontaminated versions. Try using rice, gluten-free pasta and cereal or look for baked goods that use some of the grains listed here such as quinoa and buckwheat.
4. Avoid certain types of alcohol
   Remember that certain types of alcohol such as beer, lager and stout have gluten and are not suitable for a gluten-free diet unless they are labeled as such. Wine, cider, port and spirits are ordinarily gluten-free but again check that there is no cross-contamination and if you are not sure ask.
5. Inquire about sauces as they can frequently have ingredients that are not gluten-free
   A common ingredient in many of pasta and food sauces, stock and gravies is wheat flour. So ensure that you know the ingredients and exclude it from the menu if it is not suitable for you. You can try making these yourself when you have time and stock on these items for school.So with a little bit of planning and preparation, you can easily get used to food options and items in your diet that can keep you healthy and gluten-free. And remember, just because you have to have a gluten-free diet, it does not mean that you cannot enjoy delicious and tasty food.

• Create a routine.We know how hard it can be to function on a regular sleep schedule when you’ve got irregular hours, but try your best. Even on days when you can sleep in, try to go to bed and wake up at around the same time. Creating a routine helps your body learn when it’s time to rest.
• Limit your caffeine consumption. Or at least plan your caffeine consumption strategically. It’s best to consume your caffeinated indulgences (coffee, soda, or chocolate) early in the day, before 2 p.m. By slashing your caffeine intake and sticking to an earlier schedule, you might see a huge impact on your sleep schedule.
• Get some exercise. Even just going for a walk later in the day can help relieve some of the stress and tension you’ve built up. Try to get in some exercise after classes or work, but before you eat dinner or start your homework. You’ll feel refreshed and rejuvenated.
• Ditch your electronics. Teenagers often stay up until the wee hours of the morning texting or chatting with their friends. Try your best not to bring your laptop or phone into bed with you. Instead, read a book or listen to some relaxing music. As fun as they are to use, our electronics are distracting and create extra stress when we’re trying to decompress. Put them away.
• Release your worries. Insomnia is often caused by worry, especially when it comes before a big day. Let go of your worries by taking some time to work through them. Call someone and talk about your concerns, or get out a piece of paper and write about them. Once you’ve done this, you can relax a little bit more.Short naps can help make up for lost time when you’ve battled insomnia, but it’s best to try and eliminate the problem altogether. Do you ever have trouble falling asleep? How do you find ways to relax and de-stress?