A FRESH START

Aug 28, 2014 | Author: LaShanna Saunders

 

A FRESH START ; ARE YOU READY?

As I enter my sophomore year of college I find myself feeling nervous for what the new year has to bring. As I have grown over the summer and even over the past year I myself have changed so much about myself. As I begin sophomore year I face the reality that my old best friends will now become  my new associate’s, and my associate’s may just become my new best friend’s  and I myself will do things that surprises me every once in a while.   However, the most important part is I am one step closer to graduation, adult hood, and reaching my goals. Every year life presents us with new opportunities and a fresh start to improve who we are and get rid of the things that may have hinder us in the past.The first week of my sophomore year is done and my expectations for this year are set high. I do not have the answers to all of my questions and I will not complete every task I set out because life is an uncontrollable thing but wishful thinking, persistence, determination, confidence, laughter and self-motivation will build my character and help me to survive whatever is ahead of me good or bad.

 

Love always,

Lashanna S.

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Senior Year Bucket List

Aug 28, 2014 | Author: Karita Rawlins

buck·et list

noun: bucket list; plural noun: bucket lists
a number of experiences or achievements that a person hopes to have or accomplish before dying.
I am not dying.

I am, however, coming close to the end of something… my college career. As I prepare to close this chapter of my life, I realize there are some things I have never done, as well as some I have, that I need to experience before I leave college. Thus I have decided to create a Senior Year Bucket List.

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My friends and fellow bloggers, Laura and MaryEllen, helped to come up with the list.

Each time I accomplish something on the list I will cross it off this post as well as share my experience in a new post!

  1. Become a blogger
  2. Land an internship
  3. Go to Senior Ball
  4. Road trip with friends
  5. See my first concert
  6. Go to a Toga Party
  7. Dress up for Halloween and go trick-or-treating
  8. Take a class outside of my major
  9. Join a new organization on campus, specially one I would usually never consider
  10. Watch SlapShot
  11. Audition for a role in the school play
  12. Sing the national anthem at a varsity game
  13. Become a vegetarian for a week
  14. Have lunch with my favorite professor
  15. Hike a mountain
  16. Run a 5K marathon
  17. Be an ally
  18. Take an upper level art course
  19. Donate Blood
  20. Go on a real date
  21. Study Abroad
  22. Volunteer at a soup kitchen
  23. Learn a new language
  24. Join an intramural sports team
  25. Graduate

My list is in no particular order and I am giving myself one school year to complete it. The first thing off my list is Become a blogger. I’ve always wanted to bog/vlog but never really knew what about until one day while I was reading through the Daysheet I spotted an ad for UC bloggers wanted. I contacted Ryan Mortensen in the Office of Advancement and then within a week or so I was a UC Blogger.  I even got my picture on the website (ironically that has always been a life goal of mine, I am also now on the Homecoming brochure!)

I hope my list inspires you to start your own and hopefully not wait until your senior year to have all these great experiences! Feel free to comment things that are on your own bucket list or ones you suggested I should add to mine.

Freshmen Fifteen: 15 Facts to Know & Learn During Your First Year!

Aug 27, 2014 | Author: Allison Acquaviva

Seeing all of the new people on campus today really brought me back to 2011 when was in their shoes. I remember being so concerned & worried over the littlest things, only to find out later, they didn’t matter.

Here’s some facts & advice to all of the freshmen out there:

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1) Know that this is NOT High School: 

I remember being so nervous about (literally) EVERYTHING during my first week on campus. Granted, I’m a commuter, so I didn’t have half of the worries some others did, but still.

I had to keep reminding myself that college was NOT like high school. People really could have cared less about what I wore or what my book bag looked like. They were not as judgmental as in high school.

2) Maturity is key:

I seriously cannot stress this enough. You’re in college now. Act like it. The main difference between high school & college is that college is a voluntary experience. No one is forcing you to go. You’re there because you want to be. So, it’s time to lace up those maturity pants, ladies & gents!

3) Don’t abuse your freedom:

With college, comes a lot of freedom. You have the power over what classes you want to take, the time you want them or if you even want to go to class that day. The point: go to class. It is so unbelievably tempting not to, but you’re only hurting yourself.

4) Take complete advantage of Amazon:

Here’s one thing that I wish I knew back then! Unless you like spending oodles of dollars on textbooks & pouring your money down the drain, DO NOT, I repeat, DO NOT buy from the bookstore. Sure, there are some rare occasions when the bookstore is actually cheaper than Amazon, but trust me when I say rare. Do yourself a favor: AMAZON. 

5) Plan. Plan. Plan.

College has definitely turned me into quite the planner. It’s so important to grab those skills. As soon as I see the syllabus, I try to see what assignments I can get done in advance, so I’m not bombarded later. Plus, it saves me from those dreaded all nighters. (PS: I have yet to do one!)

6) Learn organization!

My first semester of freshmen year, I was probably the most unorganized person on earth. Papers everywhere. From notebooks, to just being thrown in my bag. I was still in that adjustment period obviously! Don’t be like that. Organize your materials. Life will be much easier.

7) Be yourself:

Nothing is better than going through life than simply being you. Not putting on a show or a fake appearance…nobody appreciates that. At all. College is the time to expand your mind, expand yourself & to get out of your comfort zone, NOT to worry about fitting in with the rest of the crowd.

8) Keep an open mind:

You’re going to meet so many new & exciting people in your first year. People from all over the country, even people from all over the world. Keep an open mind & good perspective. You never know what you can learn from someone.

9) Utilize Pinterest:

Oddly enough, if you’re looking for great study tips, or even great study apps to download, hit up Pinterest! Seriously, you can find out a plethora of information on that site simply by typing what you need in the search bar.

10) The Library will become your friend:

This applies to every single student, commuters included. You’ll probably spend more time in the library than you will in class itself! Between research papers, study groups, etc, it’s going to quickly become a familiar place.

11) Utilize your professors:

Your professors are there to help & guide you. If you need help, don’t be afraid to go to them. Go to the office hours, meet with them after class, e-mail them. Don’t just go through the motions, especially if you’re struggling in a course.

12) Do your research:

No, not just the assignments your professors give you. You just picked a major, you’re starting in on a whole new journey, make sure it’s the one you want to take. Research what the major entails. Research the courses & read what they’re all about. Research the job market & future opportunities. You may be surprised by what you find.

13) Make smart mistakes.

Mistakes are inevitable in this thing we call life. The thing is, don’t be stupid about them. Don’t do things that you’ll regret because you have this new found freedom. Have fun, but really, don’t be stupid.

14) Don’t give in to pressure:

College is all about opening yourself up & enjoying life, but never compromise yourself. If you go to a party & don’t want to drink, don’t do it. Plain & simple. If people can’t accept that, so be it. That’s their problem, not yours.

15) Get involved:

The only way to experience everything that college has to offer is by getting involved in sports or organizations. Joining Circle K was a great decision I made!

Senior Year: The Beginning of a New Chapter.

Aug 26, 2014 | Author: Allison Acquaviva

When I closed the chapter of Junior year, I never expected all of the events that were about to take place over the summer.

This summer was filled with tons of ups and downs. The ups? I was fortunate enough to celebrate my parents’ 25th Wedding Anniversary (so inspiring), as well as my 21st birthday (yay!) 

However…..

2 weeks ago, I lost one of the most important men in my life: my grandfather. He and I had a special bond that I know will never be broken. And, I consider myself extremely blessed to have had him in my life for the past 21 years. So, I can say that my first post this semester, is dedicated to him!

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My grandfather has always inspired me, and now that he’s my new angel, he is even more of an inspiration. I’ve been trying to find the positives during this time, & I think (so far) he’s giving me the strength to do so.

My grandpa always had a zest for life, and he always looked at each day as a new adventure. It didn’t matter what it held, or what he was doing, everything was always an experience to him. He was up for trying new things & stepping out of the box.

I’ve decided to take on his attitude. I’ve decided to approach every new experience just as he would, with excitement and wonder. This, includes the new semester.

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I still find it so surreal that I’ll be a senior in college. It makes me wonder where on earth did all of the time go? I remember my very first day at UC like it was yesterday! I remember how nervous I was, and to be honest, I still get the “first day of school” jitters.

But, this time, I’m going to change my thoughts. This semester presents a whole new realm of changes for me. I’m going to be participating in things that I never imagined I would be.

The way I look at it – I can be nervous, scared, anxious & negative, OR I can live by my grandpa’s example & be excited, open, confident, & welcoming to these things.

Either way, I have a choice. Really, that applies to each & every one of us. We have a choice as to how we handle new tasks & situations. To me, senior year, marks the beginning of a new chapter in my book of life. I don’t know where this semester is going to take me, but I’m confident that there will be many challenges, changes & surprises along the way.

Top 10 Best Ways to Procrastinate

Jul 28, 2014 | Author: Colleen Bierstine

Procrastination-Cycle

We procrastinators share a special bond; we get each other. Nobody else understands why we put off assignments and tasks until the last second and voluntarily subject ourselves to working under pressure, but that’s okay. No one needs to get it but us.

One of the most annoying problems procrastinators face is when they run out of ways to procrastinate. How are you supposed to justify not doing your work if you’ve got nothing else to do? That simply won’t fly. That’s why I’ve compiled a list of my favorite ways to procrastinate so you never have to run out of things to do when you should be doing other things.

1. Buzzfeed

This is hands-down the number one reason I procrastinate when on my computer. Buzzfeed is an abyss of procrastination potential, especially because of its infinite feed format. You keep scrolling, but it never really ends.

The site features posts compiled by BF staff and contributing site readers, and there is no limit to the topic of each post. Most of them are “listicles,” meaning that they are articles in the format of the list. Almost all the posts are hilarious, but they do serious, in-depth news articles addressing crucial current events as well.

The best thing about BF is that there is something for everyone. Whether you like food, Harry Potter, sports, cats, Chipotle, make-up, feminism, or whatever, you’ll find posts about it on BF.

Buzzfeed-College-Ranking

Image from Theivyleaguecoach.com

2. Pinterest

Contrary to popular believe, Pinterest is not just for the ladies. Like Buzzfeed, there is something for everyone on Pinterest. It covers food, tattoos, nail art, make-up, animals, cars, celebrities – you name it.

Some people don’t understand how it works until they actually start using it. Think of it as a collection of online bulletin boards. You find pictures of things you like on the web and then pin them to the appropriate board. For example, say you love cooking and you found this great recipe on a food blog with a drool-worthy photo. You can pin that delicious picture to your “Recipes to Try” board.

The boards are customizable, and you can make any you like. If you’re planning a wedding, make a “Wedding Inspiration” board. If you’re into fitness, make a “Fitness” board.

Pinterest is great for procrastinating because it never ends. Just keep looking through all the stuff you like and pinning away.

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3. Baking/Cooking

This is a great way to procrastinate because it is actually productive. Plus, you can make it a two-for-one procrastinating session if you look on Pinterest for recipes.

If you’re procrastinating, it’s probably because you’re bored with what you’re supposed to be doing. And if you’re bored, you’re probably hungry. It just makes sense that you get in the kitchen and hone your cooking skills. It’s a legitimately useful ability to have!

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4. Online Shopping

Regular shopping works too, but online shopping can be done in the comfort of your pajamas, and there’s less chance you’ll order something online. With the internet, you have every one of your favorite stores at your fingertips. The possibilities are endless.

Go look for those new sneakers you need for the gym, or find a dress for your UC graduation ceremony. If you really want to torture yourself, you can look at adoptable pets in your area. Again, that is actually a productive way to procrastinate because animals need homes!

5. Cleaning

The only time I clean is when I don’t want to be doing something else. Even if you don’t live your life like a tornado like I do, there are literally always things that need cleaning. I bet you the top of your ceiling fan needs a dusting, and vacuuming is always necessary. Do some laundry, organize your closet, or clean your oven.

6. Movie Marathon

Pick out your favorite movies, make some snacks, and procrastinate the day away. This one never gets old because there are always new movies to watch. The best thing is binge-watching a franchise like Harry Potter or Lord of the Rings.

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Image from Harbortheatre.net

7. De-Clutter

It’s time to purge the stuff you no longer need. Again, this is  very useful way to procrastinate. I guarantee you’ve got stuff laying around that you’ll never use again. Grab two garbage bags, one marked “To Donate” and one marked “To Trash.” Fill them up and de-clutter your space. It is an especially good idea to get in your closet and do this.

8. Thought Catalog

This is similar to Buzzfeed in that it has articles covering all kinds of topics, and they are all reader-submitted. However, it is in a blog format as opposed to a feed. Honestly, it’s a guilty pleasure of mine because some of the stuff submitted is quality and thought-provoking, but some of it is controversial garbage. It is a ball to read some of the more ridiculous articles, and it’s even more fun to troll through the comment section.

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9. Work Out

If you hate working out, this won’t appeal to you, but it is one of my favorite ways to procrastinate. I honestly don’t even consider it procrastinating sometimes though because it de-stresses me while doing something good for my body, so it really is a necessary act.

Best of all, working out is customizable. You get to pick what you want to do, and for how long. Run for 30 minutes or dance for an hour; it doesn’t matter. You’ll sleep better too, which will help you in the long run when you finally have to finish that assignment that’s due tomorrow.

10. Nap

This has to be the best one. There is nothing like napping when you should be doing a million other things. Naps are fun, refreshing, and anyone can take them!

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Greece and Romania

Jun 9, 2014 | Author: Ryan Kelly

What a blast we have been having! I’m currently sitting at a resturant in Bucharest, Romania! We were all sad to leave our friends in Albania. The relationships and friendships we have developed over the 2 weeks were just phenomenal! We were truly treated as family at the Livia Hotel and I can’t wait to go back and visit all of our friends there! From Albania we took a hydrofoil boat to Corfu. I was a little bit nervous about it, but it ended up being a lot of fun! Corfu was beautiful! We spent about two days there and I wish we could have stayed longer. Corfu was a transition time between classes in Albania and Romania. We got to spend time exploring the towns and shops. We found a beautiful beach and spent quite a bit of time there! Our hotel was located between two beautiful citadels. image We then all boarded on our flights to Romania. I think I figured out that I don’t really enjoy flying. I just much prefer my feet firm on the ground. The city of Bucharest is beautiful! It is described as the Paris of the east. We are spending our class time at the Rainer Insitute which has a skull collect of almost 6,800 skulls! One of the biggest collections in Europe and the world! It was fascinating walking into the bone room!  The insitute is about a 20-30 minute walk from our hotel. Our first walk over there a stray dog we named Sporky found us and escorted us all the way to the insitute! She chased after cars and bikers that came near us. She even almost got in a scuffle with another dog that wandered to close. The amazing part that was when we left the insitute a few hours later, she was sitting outside and walked us the entire 30minutes back to the hotel! image We are getting to the part of the course where we are getting to do some research and analyze the bones! Sorry to make you wait so long Aunt Sylvia  for this post:)image

Day in the Life of Forensic’s Field School

May 29, 2014 | Author: Ryan Kelly

You know you are at a forensic science anthropology field school when you are sitting at lunch eating chick with a bone and people start asking strange questions. What bone is it? What is it (chicken) ethnicity? Is there evidence of trauma or disease? Can we analyze it? Other items at the table such as milk bringing up conversations of tuberculosis and brucellosis. Tuesday in our morning class we talked about the process of washing and cleaning bones as well as bagging and labeling. It is very important to keep organized and label everything! Tuesday afternoon we started discussing how to determine the sex of the individual based on morphology, metrical and multivariate statistical methods. We were able to talk a lot about differences in the morphology of the bones between men and women. The pelvis is the most accurate indicator of sex followed closely by the cranium. Long bones are also sexually dimorphic, meaning that there are differences in the bones between men and women. I can’t wait to be able to apply what we’ve learned when we analyze bones!

Wednesday we took a day trip to the city of Gjirokaster to take a look at the ancient citadel, prison block and the city. It was such a neat little town! The citadel was filled with many canons and one tank from World War II. I found it interesting that the tank was made by Fiat! There was also an American plane that sits at the top. It was claimed by the communist that they shot the plane down. However that is untrue and likely that the pilot and crew ejected before the plane crashed. We believe it was a plane used in training flights and had technical difficulties. It was neat to see an old piece of American history sitting at the top of Gjirokaster!

Professor Washburn gave a presentation on the history of Albania which was fascinating as well as confusing. Albania has a very complex history I highly encourage you to read about it! There seems to be a common trend throughout the history of the country being under many different rulers and different forms of governments. There was quite a few shifts in the religion of the country as well. Albania was officially listed as an atheist state for a small period of time! It’s amazing to think that just in 1997 they were consumed in a civil war! This trip so far has been completely fascinating with learning forensic anthropology as well as the culture and history of Albania!

Wifi has not been very strong, unfortunately I won’t be able to post pictures in tonights blog. Hopefully I will be able to get some more posted soon!

Greetings from Albania!

May 25, 2014 | Author: Ryan Kelly

I don’t think people realize how long 8 hours is until you are stuck on a plane for that long! I was extremely nervous for the international flight, but it went really well! The flight was nice and smooth and we were provided with endless amounts of in-flight entertainment! I watched 3:10 to Yuma, countless episodes of The Big Bang Theory and The Blacklist! Played some trivia, wordsearches, colored on my coloring app, solitaire. I attempted to sleep, but it didn’t workout very well. Sleeping while traveling is always a struggle for me. We have a total of 14 students! Only a few of us kind of knew each other, nothing brings a group of people together more than traveling halfway around the world! We have only known each other a few days, but we have had such a blast so far!

We are here in Butrint now! Getting wifi has been extremely tough here! I apologize for the lack of posts! We have now been here for 3 days. The trip from Tirana to Butrint took about 6 hours. We had the pleasure of traveling some unique roads. One was a little nerve racking, climbing the side of a mountain with winding turns and quite a ways to the bottom! The scenery of the Albanian countryside was amazing!!!! It’s absolutely beautiful! I am actually typing this on the lovely beach of Semil, about 2 miles from our hotel. Yesterday was our first day of class, which was held at the acropolis in the national park. Today we went through the bones that comprise the axial and appendicular skeleton. We were able to look at these bones from an individual that died about a 1000 years in Butrint. We are all very excited to have started the class portion and we are looking forward to analyzing and learning as much as we can!

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I am fortunate enough to have one of our professors run with me! We were able to run through Tirana and was able to see some statues and monument in the park. Yesterday we took a ferry across the channel and basically ran through farm fields and countryside! I’m extremely glad to have a running buddy with all the amazing food they have been feeding us!image

Off We Go!

May 20, 2014 | Author: Ryan Kelly

We are finally on our way! It still hasn’t quite hit me that I will spend the next month traveling and studying abroad! I’m currently sitting our chartered bus on our way to JFK. I’ve met a few of our expedition members Paul, Jess, Lea, Kaitlin, and a few of the professors that will be joining us! We are all very excited to get this adventure under way. I will admit that my packing skills are not up to ninja status! Packing was not fun at all! With all the luggage restrictions it was extremely hard to pack everything I wanted. I had to do some serious prioritizing. Hopefully I remembered all the essentials! We should arrive at JFK around 1/1:30 to meet with the rest of the members of the trip! Our flight departs at 5:25pm, we are traveling via Lufthansa #411. If you google our flight number you can track the flight! Make sure to follow me on twitter, I will be posting a lot on there. You can also follow our itinerary online, if you google Utica College Forensic Anthropology Field School! I was so excited this morning that I forgot to eat breakfast, hopefully we will stop soon! I’m still not positive what our Wifi situation will be once we get overseas, but I will try to post as much as possible when we get there!

Junior Year: A Closed Chapter

May 17, 2014 | Author: Allison Acquaviva

Junior year was definitely an interesting year for me! The fall semester started out rocky being a Government major, but then I finally found my place in Public Relations and now, I could not be happier!

I have to say (really for the first time in my college career) that I’m actually going to miss this semester. I met so many great people, and learned so much about myself in the process. I also grew a passion for writing – which I never thought I’d enjoy so much.

I couldn’t wait for the fall semester to end. Then come January, I never expected to love the courses that I was taking….and of course, I never expected to become a student blogger, which I obviously enjoy greatly.

Now, it’s so weird to think that it is a closed chapter in my book. For anyone who has told me that college goes so much quicker than high school was right; especially if you’re loving what you’re doing! It’s definitely strange to know that my college career will be over this time next year.

So, a note to all incoming freshman, or just any students in general….these are just some things that I’ve learned in all of my 3 years here, but especially during this year.

  • Work hard in your curriculum, do your assignments, and do them on time.
  • If you’re unhappy in your program, change it. It is never too late.
  • Take your time before choosing a major – read through all of your options and then decide. Don’t go into anything blindly.
  • Once one semester ends, a new one begins. Leave the old one behind. If you’ve made mistakes, learn from them and try not to repeat them. Always make a fresh start.

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Happiness Tip #2: Forgiveness

May 16, 2014 | Author: Allison Acquaviva

One of the hardest things to do in life is to forgive someone who hurt you. It doesn’t matter if it’s a family member, friend, co-worker, enemy….and so on.

That old saying “sticks and stones may break your bones, but words will never hurt you” isn’t exactly the truth. Words hurt, and unfortunately can stick with you for a long time. The key is, to let whatever they said, go. Easier said than done, I know.

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In order to live a happy, peaceful and successful life, we must forgive those who do us harm. It can be extremely difficult, but so freeing.

Instead of cursing those who hurt us, bless them instead. It takes a strong person to forgive and just move on. But, it is so necessary for our own health and well being.

When we forgive others, we are giving them absolutely no power over us. By holding on to anger, we only hurt ourselves. Life is too short for that.

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One of the best days of my life was when I learned to move on from all of the people who did me wrong. With the help of some great people, I came to my senses and realized that harboring bitterness was only ruining me, not them.

Moral of the story: do you want to travel the road to happiness? Learn to forgive and make peace with people and your past. You’ll be surprised how much better you will feel.

Reflection: Freshman Year

May 16, 2014 | Author: LaShanna Saunders

tumblr_m7do3d3slc1r115hxo5_250Freshman year started off just like you see in movies, fall semester was ridiculously fun. From parties  to late night walks and dinner dates let’s just say fall semester was one that as a freshman you will never forget. You have just arrived at college, your first time away from mom and dad, you are  nervous about making friends everything is  handed to you at once, it is a scary amazing feeling. Fall semester of your freshman year  is always the most fun. Everyone is eager to be in college and most importantly ready to be an “adult”. I put adult in quotation marks because that is how a lot of us feel, we feel as if we are grown and ready to eat life’s challenges for breakfast. But let me be the first to tell you the way you ENTERED freshman year will be completely different then the way you LEAVE freshman year. At the end of freshman year  19 or 20 year old you will look back at your self and feel like a stranger to the person you once was. I have learned so much about myself it is scary to think I knew who I was.Even with  the amount of maturity that I came to college with I still feel as if I grew beyond my expectations, I really surprised myself at how much I had evolved. I evolved into this confident, well-spoken, involved, even more ambitious then before and amazingly beautiful young lady.  I now like to look at  myself as a Pitbull in a dress because I have become so hungry for success and  developed a kind of power and strength I never knew I had. College will teach you things about yourself, it will help you become a women/man. Going away to college or living on campus is the only way you can get the full college experience.The ability to discover who you are is something that everyone should want to do because if you dont know who you are, your dreams and goals are going to impossible  to reach. A huge goodbye to freshman year for all it has done for me and taught me.

Life Hacks: Health Edition

May 16, 2014 | Author: Ghedion Behonegne

Life hack-noun. informal. a strategy or technique adopted in order to manage one’s time and daily activities in a more efficient way.

I have a confession, I have not always been as wise and all knowing as I am now. I have assimilated a wealth of knowledge that will become useless the day I graduate, so here is my gift to you underclassmen and incoming students; l present the most time saving and headache curing tips and tricks. This post shall concern general health, well being and fitness related advise.

Here’s the scenario, it’s winter (I know that we are closer to summer, but bear with me) and if you are a man this means one thing, its bulking season.

How to bulk like a boss:
Step 1. Lift heavy things.
Step 2. Eat lots of (healthy) food so you can refuel muscles to repeat step 1.
Step 3. Sleep an adequate amount so you can return to the gym, refreshed and ready to repeat step 1.
Step 4. Repeat step 1.
Step 5. Repeat this whole cycle.

But how do you maximize on calories so you can improve on step 1? Using this recipe a close friend of my mine has come up with:
Bulking Shake:
1.5 cups milk (chocolate if you can)
1 cup pre-ground oats.
2 frozen bananas.
1 scoop protein.
2 tbs peanut butter.
Throw all these in a blender and voila. If my calculations are correct (They always are), this will come out to approximately 1300 calories and 64 grams of proteins. Have one of these between meals and one after you work out, your muscles can thank me later.
Broke and can’t afford things? You can get peanut butter, chocolate milk and bananas from the cafeteria (Disclaimer- I do not condone nor condemn these actions. Sodexo do not come after me).

Of course you have to supplement this with a quality diet high in protein. But Ghedion, what foods have a high protein content and are delicious you ask? Lean meats like chicken, turkey and fish are a staple in bulking diets. However things like peanut butter and jelly sandwiches, and mixed nuts and eggs don’t get as much attention and should also be included in any serious amateur body builders diet.

Fast forward 6 months later and you are a behemoth of a human being and could stand to lose a few (a lot of) pounds. The new recipe and regime:

Cutting Shake:
1 cup low fat milk.
1 scoop protein.
1 banana.

Step 1. Lift lighter things, a lot more times and more intensely.

Step 2. Do cardio.

Step 3. Recover, drink plenty of water and eat a minimal amount of carbs and skip the burger/fries/ice-cream/soda combo.

Step 4. Repeat previous steps

Step 5.  Say thank you Ghedion :)

40 Ways to Keep Ryan Occupied on a Plane

May 14, 2014 | Author: Ryan Kelly

I can’t believe we are leaving in less than a week! I’m getting extremely excited, nervous, and a little anxious. I hope this next week flies by! For those of who that know me, you’ll know that sitting still is not one of my strong suits and neither is flying! Good thing I’ll be spending over 18 hours on a plane over the next few weeks! I’m a little nervous about the flights so I thought it would be a good plan to come up with a bunch of things to keep me occupied and distracted. I am going to try and accomplish as many of the items on the list as possible! I’m really hoping I will have a window seat; it would be amazing to watch the sunset over the ocean! Please feel free to give me some suggestions! 5 days, 17 hours and 49 minutes!!

  1. Color
  2. Listen to music
  3. Word search
  4. Make shapes out of the clouds
  5. Watch the sunset
  6. Watch Frozen
  7. Read a book
  8. Take a nap
  9. Write a blog
  10. Take a deep breath and enjoy the view
  11. Look for whales (Yes, from 30,000ft!)
  12. Take a walk
  13. Play solitaire
  14. Read the Sky Mall Magazine
  15. Download piano app and create a masterpiece
  16. Have a conversation with a planemate
  17. Download and play trivia app
  18. Eat food
  19. …Watch Frozen again
  20. Take pictures
  21. Daydream
  22. Start a journal
  23. Read coursework material
  24. Plan meals I want to cook
  25. Play card games
  26. Find someone to play card games with
  27. Count to 1000
  28. Contemplate life’s mysteries
  29. Try to understand men…
  30. Take another nap
  31. Plan fun summer activities
  32. Play plants vs. zombies
  33. Download paper app and doodle
  34. Get as far into the impossible quiz…as possible
  35. Play Angry Birds
  36. Make friendship bracelets for the track team
  37. Design shirt logo for track team
  38. Watch bridesmaid
  39. Learn how to card count
  40. Try to accomplish this entire list!

Need Something to do this Summer? (Part 2) Arts and Entertainment

May 14, 2014 | Author: Joseph Fryc

Being a local, I get asked a lot by my fellow students where they can go to entertain themselves while they are here for the summer. Maybe you’re taking a summer class, maybe you’ve just gotten an apartment here, or maybe you’re just stuck here because of a job. Either way, you’ll need something to keep yourself busy until classes start up again in the fall.

Arts and Entertainment

All too often the numerous Art venues in the Utica area are overlooked, maybe because they are seen as boring. However, you could easily spend a day venturing into the depths of arts and become lost in their charms. Keeping that in mind, here are a few suggestions of some easy trips you can take to enjoy the arts.

Munson WIlliams Proctor Arts Institute

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The Art Museum at Munson Williams Proctor Arts Institute is a great place to spend an afternoon enjoying  both classical and contemporary art as part of their permanent collection. Plus, its free for the public. The museum also holds special exhibitions that you can view for only $10. The museum is open weekly on Tuesday – Saturday from 10am-5pm, and Sunday from 1pm to 5pm. If your hungry you can stop into Terrace Cafe featuring made-to-order sandwiches and daily specials. The Terrace Cafe is open from 11am to 3pm, Tuesday – Saturday, every week. Munson Williams also offers a performing arts series with performances weekly, as well as movie screenings all summer long.

Want more info, Check out Munson Williams at: http://www.mwpai.org/

 

Corning Museum of Glass

The Corning Museum of Glass is truly a New York State treasure. The museum displays nearly 3,500 years of history through glass. In addition to the great art work, the museum offers glass blowing demonstrations daily to educate visitors on the process. After you’re done browsing the museums extensive collection of glass work, stop by the gift shop to see the hundreds of handcrafted glass pieces for sale. The museum is open from 9am-8pm, every day, all summer-long. Admission is $16 for adults, $13.60 for college students, and free for anyone 19 and under.

Want a preview? Check out these photos from my last trip to the museum:

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Want to know more, Check out Corning Museum of Glass at: http://www.cmog.org/

 

Barrett Art Gallery – Utica College

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Alright, time for some shameless self-promotion. This summer the gallery will, for the first time, be holding an exhibit during the summer for students and community members. “Art in Between” is a collection of works from local artists, exhibiting a range of artistic mediums. Artists include locals, Mary Murphy and J.D. King, Gallery Director Carolynne Whitefeather, Kyle Riecker, Administrative Assistant in the Education Office, as well as professors from the college, Steven Specht, Larry Pacilio, and Nancy Hardy.   The exhibit was organized by yours truly, as part of my summer internship, under the supervision and assistance of gallery director, Carolynne Whitefeather. “Art in Between” will be on display from June 2 through July 25th, Monday-Thursday from 12-4pm.

Check us out at: http://www.utica.edu/academic/as/fine_arts/gallery/index.cfm

Facebook: https://www.facebook.com/pages/Edith-Langley-Barrett-Fine-Arts-Gallery/241248979265223

Twitter: https://twitter.com/UCBarrettArt

Instagram: http://instagram.com/ucbarrettart#

If Galleries aren’t really your speed, you could catch a performance at The Other Side or the Stanley Theatre in Utica. Or watch a movie at the Marquee Cinema.

Stay Tuned for the final post of this series “Fun and Games”, where I will highlight a few great places in the area to have fun.

Bloom Where You are Planted!

May 14, 2014 | Author: Allison Acquaviva

“The flower that blooms in adversity is the most rare and beautiful of all.” - Walt Disney (Mulan)

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That quote speaks so much to me. In fact, it’s one of my favorites. Why do I love it? Well, I think this phrase fits so many people out there today, me included.

I used this as my senior yearbook quote back in high school, and several people were confused by what it meant. It’s pretty simple, to me anyway.

“The flower that blooms in adversity is the most rare and beautiful of all”….well, I look at that as the flower that dares to be different from the rest, is unique. So, let’s liken that to people.

I’ve always been different from the rest of the crowd. I was never one to follow what others were doing, and I sure am not about to start now! I do my thing, what makes me happy…and, if that means reading a Nicholas Sparks novel rather than going out to a party, so be it. That’s where I was “planted” so to speak.

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Which brings me to my next point, bloom where you’re planted.

In my opinion, it is so beautiful to see somebody be themselves…and be content with that. Bloom where you are planted. If you’re different than the rest of the people you know…who cares? So what? That makes you unique. Congrats…you’re a fruit loop in a world filled with cheerios!

Never, I repeat, never let anyone tell you who you have to be or what you have to do. Give up the thought that you must fit in with the crowd because you don’t. It sounds so cliche, but it’s true. Why fit in, when you were born to stand out?

My point for this: I see so many people trying to change who they really are just to please other people or to look cool. I’m sorry, but that’s crazy. It took me a few years (and some lovingly advice from my parents) to figure out that by changing who I am OR by choosing to disassociate myself from something I loved was only harming me….not helping me.

I’ve loved country music since high school and so many people laughed at me because of that (and funny, they are the ones who love it now..;)) so, I did what I thought was best: gave it up. I tried listening to everything that was “cool”, but it was totally the wrong move. Eventually, I outgrew the need to care what everyone thought about it and just did me.

*Okay, I know that seems like a corny example, but I think it makes my point!*

So, bloom where you’re planted. Grow where you are meant to grow. Don’t worry about what anyone else has to say, or what anyone else does for that matter. Remember: the flower that blooms in adversity is the most rare and beautiful.

 

Tips for Incoming International/Foreign Exchange Students

May 13, 2014 | Author: Ghedion Behonegne

Seeing as I will be graduating in approximately ten days- I would like to share some helpful tips on making friends as a foreigner.

Diversity, yay!

1. Join clubs- This is an awesome, or probably one of the easiest ways to meet people with similar interests.

2. Join a team- If you are skilled in a sport then playing on a collegiate team will be one of the most enriching things you can participate in. You will meet a lot of people, come to love your teammates and travel and see a lot of places in the Northeast.

3. Play in Intramural Sports- This is a great way to meet people and socialize if you are fond of sports but not so athletically gifted. Intramural sports are always fun, and a little competition is healthy.

4. Befriend Americans- There is a tendency among international students to form clique’s and stay with each other 24/7. This is a sure fire way to isolate yourself from a lot of people, so go ahead and befriend that friendly kid in your English class or your roommate and improve your English and learn about American traditions, culture and food.

5. Ditch the laptop- I know super-fast WiFi 24/7 may seem like a blessing but it can be a curse and a crutch. So take a break from your 32 hour binge on How I met Your Mother and go outside, attend events on campus and socialize.

6. Socialize- The main theme here has been to socialize. Most American’s will be absolutely thrilled to learn about your country, your language and cultures so start a conversation, it really is as simple as that.

Brazil 2014: Players to Watch

May 11, 2014 | Author: Ghedion Behonegne

Here is my pick for the players to light up the World Cup this summer.

Neymar da Silva Santos 

Brazil’s darling, Neymar da Silva Santos has blossomed into one of the best players in the world. Backed by a soccer crazed nation, he’s one player who can change any game with a moment of personal brilliance. Agile, fast, tricky and an excellent finisher he’ll definitely be one to watch.

Cristiano Ronaldo

The Portuguese super star is coming off one of his best ever personal seasons. His goal scoring record speaks for itself, he has struck 49 goals in 44 goals for Real Madrid this season, more than a goal a game ratio. He also recently broke the Champions League record for goals in a single season and seems to just keep getting better and better. All rounded and incredibly athletic, Portugals’ World Cup dreams rest on his broad shoulders.

Lionel Messi

Widely considered one of the best players to play the game- he has won virtually every personal and team accolade possible, save for one; the World Cup. He will be hungrier than ever now that his rival Ronaldo has eclipsed him in the last season. His slalom runs, incredible touch and lightning speed coupled with his unparalleled finishing ability have made him a force to reckon with.

Radmel Falcao

El Tigre is a clinical finisher and an absolute menace in the air. He is a prototypical striker and the mere sight of him will have defender’s and goalkeepers shaking.

Yaya Toure

A criminally underrated soccer player who is currently Africa’s finest. He pulled the strings in Manchester Cities midfield all season and is poised to lead them to another Premiership title. He is a strong, box-to-box midfielder that commands possession and dictates the tempo of the game. When on form he is a real treat to watch.

Things I’ve learned from Hollywood

May 9, 2014 | Author: Ghedion Behonegne

Very recently I sat down to watch the thriller Taken starring Liam Neeson. I was amazed at how many action stereotypes were packed into that hour and a half.

This is a list of things I have noticed while watching Hollywood’s finest and most predictable action films.

Disclaimer- Not an actual quote from the movie.

  • Every punch is a knockout punch.
  • Flammable materials are always near a source of fire.
  • Cars are always left unattended with the keys in the ignition.
  • If not, then remember that cars are also extremely easy to hot-wire.
  • If you shoot at a car, one of two things will happen A.) The bullet will strike the tire or the axle and the car will then perform acrobatics as it flips majestically through the air or B.) The bullet will hit the gas tank and the car will explode.
  • If you wake up in a strange place with no recollection of how you got there, do not fret- wait until you have a flashback and all will be remembered.
  • When a dead body is found, it is almost always by a woman who will then shriek in horror and drop whatever it is that she is holding.

Brazil 2014: The Teams

May 9, 2014 | Author: Ghedion Behonegne


The Teams:

Group A

1. Brazil- The host nation and strong favorites to win the World Cup. They are the tournaments most successful team with 5 previous World Cup’s under their belts. They completely dominated during last summer’s Confederations Cup Tournament and dismantled the current World Champions, Spain, during the process.  Known for their flair and highly entertaining style of play, they have recently been able to balance that with a defensive stability that makes them a force to be reckoned with. My personal pick for the winners of the tournament.

2. Croatia- Boasts a strong spirited side comprised of many hardworking and talented players. Luka Modric is the marquee player of this team, the midfield maestro looks to bring other players into the game and looks to dictate play from deep.

3. Mexico- This nation breathes soccer, with a highly talented and technical side lead by Javier “Chicharito” Hernandez.

4. Cameroon- The African giants are led by an aging Samuel Eto’o, and will look to progress as far as they can in the competition.

Group B

5. Spain- The current World Champions and strong favorites to lift the trophy come the end of the tournament. The Spanish gave birth to ‘tiki-taka’ soccer, a style characterized by technical, rapid, one-touch passing. They look to monopolize possession of the ball and make the other team run themselves into the ground. They boast the most deep squad, with any given player on the bench capable of making an impact.

6. Netherlands- The previous tournaments runners up, The Dutch have a wealth of world class attacking players but will need to get ego’s and their defense in check in order to have a successful tournament.

7. Chile- One of the smaller teams in the tournament, many have this side picked as their dark horses. An exciting mix of lightning fast counter-attacks and strategic possession, this team has everything needed to be a huge surprise. Lead by Barcelona’s Alexis Sanchez, they’ll be one of the teams to watch.

8. Australia- Another small team that will be happy just to be present. The Socceroo’s go to Brazil with no pressure or expectations.

Group C

9. Colombia- The South American side, led by their talisman Radamel Falcao could pack a surprising punch. I tip South American sides to do well on home soil, fueled by proud supporters and home conditions. The key this side doing well is the support cast around Falcao, simply put- make sure he gets the ball in dangerous areas and he will score.

10. Greece- The 2004 Euro champions are the epitome of a hard working, defensive side. Going to the tournament with no expectations they will look to grind out close games in order to progress. Goal scoring and creativity out of the midfield will be an issue that they should address before heading to Brazil.

11. Ivory Coast- This may be the last chance for Ivory Coast’s ‘golden generation’ to put together a meaningful assault on the World Cup as their leaders Didier Drogba and Kolo Toure are approaching the twilight years of their careers. Key to their campaign will be the form of Kolo Toure’s younger brother, Yaya Toure. Perhaps the most important issue facing this team is mentality, they need to rally together and not choke at crucial moments (As has happened so many times before).

12. Japan- The Blue Samurai are a technically sound team, perfectly comfortable in possession with a wealth of young, home grown talent at the managers disposal. Keisuke Honda and Shinji Kagawa will look to combine in the midfield to unlock teams.

Group D

13. Uruguay- Tactically flexible and tough, the Uruguayans will be a tough team to beat. Especially if the enigmatic and controversial Luis Suarez manages to have a decent tournament.

14. Costa Rica- A small, defensive side. The Costa Ricans will be hoping that their star player, Bryan Ruiz is on his best form.

15. England- The key to England’s success at Brazil 2014 will be their ability to remained focus and cope with the pressure of their home media.

16. Italy- The Euro 2012 finalists are regarded as strong favorites for the title. They will be hoping that Andrea Pirlo will be on form and marshaling possession

Group E

17. Switzerland- The Swiss national side is ranked 7th in the World and features a tight-knit squad that boasts a large home base of players. This will surely be a huge advantage as these players are used to playing with each other, whereas start studded teams have their key players playing across Europe. Tough from set-pieces, they will look to score many goals through their aerial superiority.

18. Ecuador- The tragic death of Christian Benitez, a regular in the starting line-up has seemed to spur on the South American team. Many have tipped these smaller sides to exceed expectations during this tournament as they will have a large contingency of home support helping them out. Statistically speaking, no one was scored more from headers than the Ecuadorians and one suspects this might be key in their progression.

19. France- The French national team has always been blessed with incredible talent, however this means nothing when the team cannot rally and play together. The team’s shameful showing as well as the subsequent mutiny and removal from last the World Cup will still be on the minds of some player’s . If they can rally together and play for each other, they will be one difficult opponent to match up against.

20. Honduras- A relatively unknown team that boasts lots of homegrown talent. Few expect the team to go far.

Group F

21. Argentina- Perhaps the team boasting the best forwards at the tournament, the key for Argentina to do well will be making sure to balance all their attacking talent with defensive discipline. And of course, Lionel Messi might have a word or two to say for himself, with his feet that is.

22. Bosnia & Herzegovina- This will be the first time these nations are represented in the World Cup. Their team has an array of attacking talent, Edin Dzeko in particular, that will likely be undone by the team’s weak defense.

23. Iran- Coach Carlos Quieroz is the star in this team with a wealth of knowledge coming from coaching for years side by side with one of the game’s finest, Sir Alex Ferguson. He has taken this knowledge and constructed a defensively sound team.

24. Nigeria- The super eagles swept aside all competition and were head and shoulders above the rest at the last AFCON tournament. The current African champs have a wide selection of players to choose from with Emmanuel Emenike looking to impress on the world stage.

Group G

25. Germany- The German team has impressed and continually improved over the last few years. The core of young players has grown together and will be one of the hardest teams to beat at this year’s tournament. They have a fine blend of team ethic and individual talent. From Mesut Ozil to Toni Kroos to Marco Reus- the attacking talent speaks  for itself. Many have the German’s picked as their favorites.

26. Portugal- Led by the current best player in the world, Cristiano Ronaldo. Portugal is essentially a one man show. This might be a weakness for most, but when Cristiano Ronaldo is in the form that he has been in over the course of the last few years- then this is simply not an issue. If Ronaldo is playing well, then Portugal has a chance in the tournament.

27. Ghana- Ghana never fails to impress or entertain. The heartbreaking moment when Asamoah Gyan’s last minute penalty struck the crossbar and their subsequent loss to Uruguay in the penalty shoot-out still is fresh in the memory of players and fans. They will look to undo this perceived injustice and accomplish a lot at this tournament.

28. United States- Jurgen Klinsmann’s team is playing some fantastic soccer but disappointing results in friendlies have undercut the American’s confidence. They will be looking to prove the naysayers wrong.

Group H

29. Belgium- The Belgian’s are considered by many to be the dark horses of the tournament. With a golden generation of players, the true question remains whether they can play together under pressure. We will find out.

30. Algeria- Considered one of the weakest team’s at the tournament, their presence is an honor.

31. Russia- The squad boasts a defensive solidity that has been missing in recent years. Goalkeeper Igor Akinfeev’s return to form following a broken leg will be a huge boost.

32. Korea Republic- Coached by legendary former player, Hong Myung-bo the Koreans have got to the tournament by playing soundly defensively and getting goals through direct play. Their star man Song Heung-min will need to be at is best for his nation’s side to progress.