Hey UBC, there are so many ways to get fit for free this Fall!

1. Walk and jog: It’s the easiest thing do, and those minutes add up. You can get 30 minutes in just walking from Fairview to and from class. We’re also surrounded by trails so take advantage, the trees provide some cover from rain too. The UBC Rashpal Dhillon Track and Field Oval is a great running track (corner of Wesbrook Mall and 16^th Ave.). Refer to bottom for cold running tips.

1. Commonsblock gym: It’s free and it’s open 24/7. There are a few bikes, ellipticals, cross trainers, mats, and floor space. It will get crowded during peak hours, so you’ll need to do some creative time management.

1. Skate at the Thunderbird Arena: The rink is right down the street! Free entry for UBC students, skate rentals are extra. Call 604-822-6121 or visit for their website for public skating times: http://www.thunderbirdarena.ubc.ca/public-sessions/public-skating.php

1. Drop-in Sports at UBC REC: Stop by REC to play soccer, volleyball, badminton, basketball, table tennis, etc., all the equipment is free for use as well as access to showers. Drop-in schedule: http://rec.ubc.ca/dropin.cfm.

1. Swim at the UBC Aquatic Centre: All facilities are free for UBC students. There’s also a gym downstairs, plus a hot tub and sauna/steam. If you get bored take a dive off the 5m. You can also do water running, it’s like treading water but at a higher intensity. Check out the pool schedule online: http://www.aquatics.ubc.ca/

1. UBC Yoga Club: This club provides cheap yoga to students ($2 a class), check them out: http://ubcyogaclub.com/.

Cold running tips:

• Warm up and cool down: Especially important for cold weather exercise to prevent injury. Aim to warm up indoors, take 10-15 minutes before and after your workout to do some dynamic stretches.

• What to wear: Dress dry not only warm. That means no cotton, but instead synthetic fibers like polyester, nylon, and polypropylene. You could start with a base layer of synthetics, then a water resistant outer shell, add a fleecy middle layer if needed. Wear tight clothes, the compression helps to improve insulation and circulation so your muscles recover faster. Your extremities (hands, ear, toes) are the first to get cold so wear gloves, socks, and you can wrap duct tape around shoes as a shoe cover. Don’t forget to wear a hat.

Remember to choose activities you enjoy, invite friends, plan out your exercise and make it fun. Cheers to getting fit, healthy, and happy everyone.

1: Procrastinate guilt-free
We all do it. And at this point you’re probably already procrastinating by reading this article. Sometimes you have to accept that you’re not perfect, and then find ways to make the best of your habits.

2: Procrastinate 110%

Ever procrastinate during some important assignment – and all you can talk or think about is the stuff you’re not doing?
Just do it. Put in 110% of yourself into whatever it is you are doing, whether you’re watching TV, browsing the web or out hanging with your friends. Do it and enjoy it to its utmost potential, and then get back to your important stuff.

3: Decide to procrastinate

Avoid procrastination sneaking up on you. Ever find that you’re doing something other than what you should be?  Instead decide to consciously to not work on your task. As opposed to fighting it, confirm to yourself, “I will now procrastinate”. This way you’re in command and know when to stop.

4: Ask yourself –why do you procrastinate?

There can be many good reasons to procrastinate:

·        Procrastination refuels and gives you new energy

·        There’s something else you should be doing instead and “procrastinating” gets it done

When you discover yourself procrastinating, ask yourself why. Don’t just accept the traditional answer: “I’m lazy.”

5: Take responsibility for procrastinating

When you decide to procrastinate, remember to update your deadlines and commitments. Let group members know, that your project will not be finished on time and give them a new deadline.

Procrastinate now. I dare you!

Procrastination is not the root of all evil. It can be beneficial and a way to have more fun with what you’re working on, if you do it like a pro.

-Cathy Sze, Residence Advisor

One thing at a time

Tom Denton, Fairview RA

Its midterm season and you just got a paper back. It didn’t go as well as you expected. ‘I need to get better marks’, you think. ‘I just need to spend more time on this class’. Then you remember that you have an assignment due soon. You consider the assignment and don’t understand where to start. Then you think of the quiz you have in a couple days. Where am I going to find time to learn it all? What about your involvement in the club. Your team is counting on you to do your part. Where will you find time for that extracurricular? Your stomach growls. You think of what you are going to eat, and you don’t know what to buy. You want to be healthy but there is no food in the fridge. You decide to go out and get take out instead. Take out is more expensive; I can’t afford to eat this all the time. I’m going to need a good job to afford eating like this you think. You remember the mark you just got back. How am I going to get a good job if I get marks like these in my courses?

You’ve now gone full circle. You’ve been sitting there thinking for half an hour and nothing has changed about your situation for the better. You are just more stressed out and tired than you were in the beginning.

Worry is like a hamster on a wheel, it gives it something to do but it gets you nowhere.

The only way to do things is one at a time. Stop take a deep breathe.

Tasks often seem daunting when you contemplate them. When you look into the future you never know how it will turn out.

“I am an old man and I have known a great many troubles, but most of them never happened” –  Mark Twain

Planning is important but try not to get carried away. Things change. Just start where you are in the present. Talk to someone if you need to. Take one step at a time and try to be aware only of that step while you are taking it.

It is not easy but it is not meant to be. Take a deep breath. Think you can do it? Don’t think too hard. Just do it.

Links

http://www.dailymail.co.uk/health/article-97853/What-worrying-does-health.html

http://www.pickthebrain.com/blog/stop-worrying/

So much scree, so little time – A hiking story

By: Peter Harrington

In my first year at UBC one of my greatest regrets was not getting out into the forest enough, so here I am telling you about one of the awesome hikes that I recently finished, so that hopefully I can inspire you to do the same. As well, if you have never climbed a rock scree before, or don’t know what the word scree means, this is definitely the hike for you!

The hike, called the Lynn-Hanes Valley Trail, starts at the base of Lynn Valley with the Lynn Valley Suspension Bridge and then continues north all the way up Lynn Valley and eventually bears west to end up at the top of Grouse Mountain. The first section, which hugs Lynn Creek, is the more popular and therefore more built up section of the trail and there are different levels of difficulty in this section. Once the trail leaves the creek and begins to head west there is an increase in difficulty which is especially marked by a creek crossing, in which the only ways to cross the creek are a fallen log or boulder hopping. After the creek crossing the trail begins to ascend, offering some fabulous forest hiking for either rain or shine (when I went it was rain, and a lot of it) for about 2.5km. The trail then opens into a valley and there lies the rock scree in all its magnificence. This section is the most difficult of the trail, but also the most rewarding, as in the next 1.5 horizontal kilometers travelled there is almost a 600 meter vertical rise.

As someone who had never hiked on a rock scree before, this was by far my favourite section of the hike as the view from the scree was breath-taking and jumping between rocks made for an interesting venture. After completing the ascent you have the choice to go up Crown Mountain and back, or simply head south to Grouse Mountain, which requires another steep ascent, though this is remedied by the fact that Grouse Mountain is the end of the hike. Once at Grouse the re-entry into society is sudden, but eased by the fact that you can take the Skyride down the mountain instead of doing the Grouse Grind in reverse.

This hike is not suited for beginners, though is fine for anyone with some hiking experience, hiking boots, and the willingness to climb a rock scree. The hike took a friend and between 6 and 7 hours, though this was done with a 35 pound pack.  Hiking at a brisk pace the hike may be able to be done in under 6, though could take up to 8 with breaks if done at a slower pace.  As well the trail offers many options to extend the hike as well as to make it more challenging. The transit ride is about 1 and a ½ hours to Lynn Valley and about the same time to get back from Grouse. All in all, I found the Hanes Valley Trail to be an excellent, easily accessible, and refreshing hike for anyone looking to experience more wilderness than can be found in Pacific Spirit Park.

Are you looking to explore Vancouver or for cool places to go with your new roommates? Maybe getting stressed and need to take a break from studying? Here are 5 five awesome places to go in Vancouver, whether you’re new to the city or a seasoned Vancouverite.

 1. Vancouver Art Gallery

               The Art Gallery has some stunning pieces. Right now, the Art Gallery has an exhibition that investigates the history of collecting at the Vancouver Art Gallery, looking at the nuances, practicalities and idiosyncrasies of museum collecting. On Tuesdays after 5pm, it’s admission by donation.

2. Gordon MacMillan Southam Observatory 

                Head over to the HR Macmilan Space Centre and gaze at the stars above Vancouver. Open every Saturday from 8pm. Admission by donation

3. Visit Dr. Sun Yat-Sen Park

                Adjacent to the Gardens, which charge, this park has many elements of a traditional Chinese garden, and best of all, it’s free!

4. Stanley Park

                If you haven’t walked the sea wall, if you love nature, if you want to go seal watching, venture over to Stanley Park with a few friends, bring a picnic basket and enjoy all that Stanley Park has to offer.

5. Granville Island

                My personal favourite place in all of Vancouver, this little island has many things to offer. Some of the cities best improv is found here, but for a cost. Some fun free things are visiting the Public Market, trying on hats in The Hat Shop, or experience some world music.

Using your U-Pass and taking public transit can reach all of these places. Grab a friend, or spend a day adventuring with your camera or a favourite book and fall in love, or back in love, with Vancouver.

It’s the beginning of October. You’ve had time to settle in, make friends, party, maybe even studied a little bit. Now that you’ve figured out the basics like laundry, the kitchen, and the magical land of the Village, it’s time to settle into the groove of school and social life. Suddenly, a thought occurs to you: the most exercise you’ve had all semester is lugging your boxes from the car to your room on move in day! Your friends have all joined teams or are taking classes, but you’re broke and can’t fork out that much cash. Don’t fret! There are plenty of free or inexpensive ways to stay active around campus.

1. SRC Re)(ercise

Cost: FREE!

What: Do you get bored if you do the same old thing every single week? Well, the Health Promotion staff at UBC REC certainly do. They’ve incorporated variety into this weekly sweat session by picking a new route, location, and/or activity every week! Drop by for anything from dodgeball or fun runs to the Wreck Beach stairs or noon swims.

When: Every Thursday at 12:30pm. Check the HP Re)(ercise facebook event for details.

2. UBC Aquatic Center

Cost: FREE!

What: Want to get in some exercise, but have no idea what to do? Head over to the UBC Aquatic Center! You can choose to go for a swim, hit the gym, do some yoga, or simply soak in the hot tub or sweat in the sauna. Make use of this incredibly underused facility! The gym is particularly notorious for it’s quiet, “aged” atmosphere, so if you’re too intimidated to go to the Birdcoop check out this gem.

When: Check www.aquatics.ubc.ca for schedules

3. Nitobe Garden and UBC Botanical Gardens

Cost: FREE!

What: Gather a couple of friends and go for a walk in one of these two beautiful parks. Nitobe Memorial Garden is located just north of Vanier near the Asian Center, and the UBC Botanical Garden is on Marine Drive near 16^th Avenue, just down the road from Save On. If you’re feeling particularly friendly, chat with the staff at either garden, they have tons of knowledge that they’d love to share! If the “formal” gardens seem too far away, you could always settle for Pacific Spirit Park (the trees that are all around us!)

When: Check out www.botanicalgarden.ubc.ca/hours-and-directions for hours and directions.

4. The Birdcoop (Gym)

Cost: $25/semester

What: Newer, cleaner, busier, and full of good looking guys and gals, the Birdcoop is the next step up from the free gym in the basement of the Aquatic Center. Whether you’re into working out more seriously or watching other people work out seriously, this is an excellent place to hang out.

When: For schedules, head to www.birdcoop.ubc.ca

5. Moksha Yoga

Cost: Minimum $5 donation (Most classes cost $20, but they have an excellent Karma class on Friday nights for poor students)

What: Want to sweat in an incredibly hot room while contorting your body into impossible positions? Then Moksha Yoga in Jericho Village on 4^th Ave is for you!

When: Friday nights from 8-9:15pm. Make sure to arrive early, the class often fills up.

6. UBC Yoga Club

Cost: $10 membership, plus $2/class

What: Did you try hot yoga at Moksha? Want to start practicing yoga more often in a much cooler environment (literally)? Try some classes with the UBC Yoga Club. It’s a great way to stretch, strengthen and destress.

When: Check out www.ubcyogaclub.com/schedule.html for class schedules.

Peter Harrington, Fraser Hall

It’s that time of year when the leaves start turning, and that means autumn is right around the corner. Summer may be gone, but there’s no looking back. After all, Vancouver has enough fall activities to keep you busy between your schoolwork with fun-filled days of action-packed events, apple cider, Halloween frights — even chocolate festivals. Check out these must-see fall activities in Vancouver this year and renew your love for autumn.                

1. Take a Hike


The colours are changing and the best way to see them and really appreciate them is to get outside and immerse yourself in nature. Whether you’re huffing and puffing up Grouse Grind or leisurely strolling through Stanley Park, the crisp air and sweeping views will keep your body active and provide only-in-autumn photo ops. Check out www.outdoorvancouver.ca for hiking trails this fall.

 2. Soak up colour at VanDusen Botanical Garden or the UBC Rose Garden

Heathers, Autumn crocus, hydrangeas and more bloom during the fall at VanDusen Botanical Garden, giving visitors the simple pleasure of soaking up picture-perfect fall landscapes. Make sure to visit the Alma VanDusen Meadow Garden and stand before the fiery red Japanese Maples.

3. Get Cultured at the Vancouver Art Gallery

It will get colder in the fall, but that’s exactly what art museums are made for. VAG’s 10,000-piece permanent holdings include works from historical and contemporary Vancouver artists and other contemporary art leaders, making a trip here a welcome cultural change. Plus, the museum boasts one of the city’s top cafes, and chatting with friends over a cappuccino is one fall activity you just have to partake in. 

 4. Visit your favourite animals

The best time of the year to visit Maplewood Farm is definitely the fall. The leaves are turning, the cider is hot and pumpkins are sprouting like crazy. It’s the perfect season to visit Rosie and Roberto, the farm’s Sicilian miniature donkeys, and Fluffy, one of the farm’s giant New Zealand white rabbits.

5. Go international
Travel to more than 80 countries via the silver screen at the Vancouver International Film Festival. Screenings begin October 1 at various venues, which in the past have included Vancity Theatre, Pacific Cinematheque and Empire Granville 7 Cinemas. It’s one of the biggest film festivals in North America and one you don’t want to miss.

6. Become a Thunderbird fan


Did you know there are 27 Varsity teams at UBC! You can attend any and all home games of the season with a Blue Crew pass (for only $15). Go watch a football or rugby game with some friends while it’s still nice out!

8. Catch the start of theatre season

Many of Vancouver’s theatres start their seasons in the fall, making it a great time to catch a show. Arts Club Theatre Company, Firehall Arts Centre, and Touchstone Theatre are all great picks, or stay right here at home and attend a show put on by UBC Theatre.

(Source: Vancouver Tourism)

By Cristel Moubarak, 4^th year Dietetics Student 

Thunderbird Residence Advisor, Cassiar (1000 block)

You come home after a long mentally exhausting day; food is on your hunt and always deliciously appetizing. You smell the irresistible combination of aromas and observe the mouth-watering food as you prepare or purchase it. Your taste buds and hunger just can’t wait any longer! You finally get your meal and ready to devour it.

What happens next?

Do you sit down to eat at the dining table? Do you go to your desk and eat while studying? Do you have it ‘to-go’ and eat while sitting in class or meeting? Do you join a group of friends and eat in the courtyard? Believe it or not, the place, situation, company and meal duration are all factors in your eating habits and health in the short and long term.  All these factors are part of a process called mindful eating.

What is Mindful Eating?

Mindful eating is a concept that has recently become a great focus for our nutritionists and dietitians in BC. There’s no complex model behind it. It is simply getting connected with your food, and finding pleasure in every bite. Unfortunately our lives have become overwhelmingly busy that we are always grabbing a bite to-go or downing a meal in a matter of minutes without putting much thought into the food experience. This ‘mindless eating’ not only breaks the bond of joyful eating, but it also contributes to passive overeating.  In other words, we override the time it takes for our brain to register satiety by eating quickly or distractedly.

When I was first introduced to mindful eating, I immediately thought: “I LOVE my food, and enjoy every bite; but I enjoy it VERY quickly”. For someone like me, enjoying my food is a starting point. I already have a connection with my food, but it’s time for me to practice having a seat and taking the time to savor it.

You, too, can have a relationship with your food, perhaps by sitting down to a meal and thinking only about the food you are consuming. Add one minute, one meal at a time, to focus your thoughts, evaluate and cherish the appearance, aroma, flavor, texture, tenderness, and moistness as you bite into your food. The next thing you know, every bite is a whole new meaningful experience.

References: Mindless Eating: http://mindlesseating.org/

Mindful Eating as Food for Thought: http://www.nytimes.com/2012/02/08/dining/mindful-eating-as-food-for-thought.html?ref=dining

Feeling Full? : http://healthyfamiliesbc.ca/communities/heathy-eating/feeling-full.html

Greetings to you Thunderbird and Ritsumeikan,

So, most of you have all be involved in the “university thing” for a while now, and have found your niche within the wonderful world of UBC. That’s wonderful. I’m going to throw a challenge at you all: Get out of your comfort zone. Go out and do things that are new, and get fully immersed in the UBC Community. There are many ways you can do this, one of them of course being  – getting involved with the NRHH (National Residence Hall Honorary).

But what is the NRHH? Good question you smart university student!

The NRHH is a council dedicated to residence hall students, with a focus on providing opportunities for their personal growth and development. The NRHH strives to provide recognition for individuals who have contributed to the advancement of university housing. We also encourage continued commitment to leadership within the areas of community service, scholastics, and recognition.

But what does this all mean exactly? In simple terms, we recognize student leaders within residence. Every month, we nominate these people for awards that are recognized internationally to acknowledge the work that they do to create and build community and memories for everyone they come in contact with.

So what can you do to help? Tell us when people are being amazing student leaders! Be our eyes and ears! Whenever one of your peers goes above and beyond, let us know. When your Residence Advisor runs a great program, or is an awesome person and does something wonderful, let us know. When your Area President, Floor Rep, or House President gets involved in something super cool, comes up with a new initiative, or runs a great event, let us know!  And when these amazing people are nominated for Recognition Awards, share the news with the world.  Let everyone know that where you live is the best place to be, and inspire other leaders around you.

Want more information?
Follow us on Twitter : @UBCNRHH
“Like” us on Facebook : UBC NRHH Thunderbird Chapter
Check out our website: rha.housing.ubc.ca
Email us at : nrhh@housing.ubc.ca

Get involved in your community, and help us recognize the people that already are!

Courtney Northrup
Vice President Internal
NRHH UBC Thunderbird Chapter

Summer is now offer and cloudy days are just around the corner! Seasonal Affective Disorder, a mood disorder, is most often experienced during the winter season (but can be experienced during the spring and summer seasons), year after year. Even though these individuals have normal mental health throughout the rest of the year, a serious mood change occurs during this season. One might experience a decrease in their energy level, an increase in the tendency to oversleep, difficulty with concentrating and completing tasks, and withdrawal from family, friends and social events. This can ultimately lead to depression, lack of pleasure, appetite changes, anxiety and pessimism. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV), S.A.D. is “a specifier of major depression”, and can be experienced by patients with Major Depressive Disorder or those with Bipolar Disorder. Research has shown that these seasonal mood alterations are related to light since bright-light therapy is found to be effective in minimizing symptoms. Other treatments include medication, ionized-air administration, cognitive behavioural therapy and melatonin supplementation. It’s normal to have days when you experience those symptoms, but if you experience them for days at a time every year, especially when seasons change, you may want to consult your doctor.  

– Simi, Senior Residence Advisor