Body

锻炼 Intuitively: 听 to your body and do what makes you feel good

混搭： Integrate flexibility, cardio and strength training

Stay Active and Consistent: Aim to move intuitively 3-5 days a week for 30 minutes

锻炼 for 健康: Rather than for appearance or burning calories

Recharge Your Body: 睡眠 for optimal daily functioning, 这是你每天为你的健康所能做的最有效的事情

Restore Your 心: 睡眠有助于记忆和创造力、精神健康以及情绪和情绪调节

其他: 睡眠 is a necessity, not a luxury. Strive for 7-9 hours of consistent, quality sleep each night

吃直观: 给 yourself permission to eat any 食物 when you're hungry

Weight is not Worth: Who you are isn't dictated by your body size or shape

Eat Whole and Fun Foods: 每天吃各种各样的食物，从蔬菜到甜点

获得足够的燃料： This means 3 meals and 2-3 snacks for college students

理解: 这些物质是如何起作用的，对你健康的影响，风险，法律后果

反映: On your reasons for using, on your options, it's your choice

计划: Practice low-risk strategies for safer use and to reduce harm

你收到了哪些与身体健康有关的信息? 听 to these new perspectives, 重塑我们对健康的看法，希望在我们的生活中培养更多的平衡.

营养

并非所有食物都是一样的，气候变化正在影响食物的营养成分.

Ted演讲: 营养：气候变化如何使我们的食物缺乏营养|克里斯蒂·埃比

播客: Leah Penniman on Farming While Black

锻炼

听神经学家温蒂·铃木谈论锻炼对大脑的好处. 考虑一下你和运动的关系，如果你以同样的方式看待运动.

Ted演讲: EXERCISE: The brain-changing benefits of 锻炼 | Wendy Suzuki

播客: What Makes Athletes Tick? | Meb Keflezighi

睡眠

In this short talk, 阿里安娜•赫芬顿（Arianna Huffington）分享了一个可以唤醒更多人的小想法：睡个好觉的力量.

Ted演讲: SLEEP: How to succeed? Get more sleep | Arianna Huffington

播客: Don't Count Sheep: Better Bedtime Rituals

酒精

真正导致上瘾的是什么——从可卡因到智能手机? And how can we overcome it? Johann Hari has seen our current methods fail firsthand, 当他看到自己所爱的人努力控制自己的毒瘾时.

Ted演讲: 酒精 & DRUGS: Everything you think you know about addiction is wrong

播客: Inside the Current State of College Drinking Culture

你愿意做一个实验来帮助你对自己的身体和身体健康感觉更好吗? 我们想挑战你去尝试一些新的东西，希望为你的工具箱建立新的技能.

营养

1. 欣赏你的身体：你有没有想过你对自己的身体有多欣赏，以及你该如何改善它? 做 Body Appreciation Activity.

If you're a female-identified student, sign up for a 身体项目 session.

2. Say No to Diet talk: Often, 我们被迫去做我们不想做的事情，因为我们觉得出于各种原因我们“应该”去做, especially around 食物, 身体和锻炼. Setting boundaries is a form of self care. 如果你的家人或朋友经常谈论节食, 食物, body weight or shape, 锻炼, 等 tell them you do not want to talk about it anymore. Or, if you are asked to go out when you don't want to, wear something you don't feel comfortable in, or eat something you don't want to eat or aren't hungry for, practice saying NO!

*Register for 营养 Group 健康指导

Thursday, February 6th 6-7 pm Gasson 013

*呼吁所有男性学生：男性也在为身体形象而挣扎，我们想要帮助他们. 做个调查请匿名告诉我们你在营养和身体形象方面遇到的挑战，以及我们如何才能最好地解决这些问题.

锻炼

1. 评估你的运动模式：问自己以下问题：你喜欢运动吗? Are there challenges to doing 锻炼 at BC? 你是否有过度锻炼的倾向，比如即使很累也要锻炼, feeling guilty for taking a rest day, pushing yourself only to change your body, or using 锻炼 just to burn calories, 等? What is your relationship with 锻炼 like? 锻炼 should be fun, not a stress in your life. 为参与、改变或远离一项活动制定一个目标. 例如，如果你因为休息而感到内疚，那就好好练习. 如果公元前矩形是一个令人生畏的地方，让一个朋友和你一起去上团体课.

2. Change Up your insta feed: Did you know there are 500,instagram上有1000名网红，她们发布自己的身体照片，宣传产品, especially weight loss and 锻炼 products? 太阳城官网表明，关注健身和饮食记录会导致更多的对身体不满意. 取消关注那些你经常关注的关于锻炼和体育活动的人. 这将有助于你的潜意识不受这些图像的影响, 释放大脑空间，让你在锻炼的时候做出自己的决定，因为锻炼的原因既能挑战你的身体，又很有趣, not to change your body.

酒精

1.了解其他物质：希望减少你的物质使用? 观看这些关于大麻、电子烟或处方药影响的短片之一. Then, check out this list of coping skills. The next time you are thinking about smoking, 喝, or using drugs to manage your stress, choose and use one or more of the skills offered instead. After 30 minutes, 反映 on how you feel.

2. 享受一个清醒的夜晚：如果你仍然和你的朋友出去，但没有人喝酒? 在这个周末的某个晚上做个计划，不要围着喝酒转, 比如和朋友一起吃晚餐或看电影. Check out this Boston Calendar, activities being hosted by CAB, 或者举办一场无酒精饮料或无酒精鸡尾酒的健康欢乐时光. Read this article on breaking the booze habit to learn more.

睡眠

1. ASSess Your 睡眠: Take the 睡眠调查 and assess the quality, quantity, and consistency of your sleep. 然后创建一个 weekly sleep goal 为了你自己，我.e. # of hours you want to get each night, 平均, 或者这一周的总时间，或者包括改善睡眠环境的策略，以帮助你获得高质量的睡眠. 设定一个奖励，一旦你达到目标就会给自己. 与训练有素的睡眠健康教练会面，讨论你的得分，并设定更多的睡眠目标! Schedule an appointment here.

2. 制定一个一致的时间表：有一个一致的睡眠时间表很重要，保证7-9小时的睡眠很重要, 但只要你在一周和周末保持一致，什么时候睡觉、什么时候起床并不重要. 试着每天在同一时间睡觉和起床，坚持一周, then try a different time the next week. 注意你的节奏是如何不同的，任何身体上或精神上的变化. 一旦你找到了最适合你身体的睡眠和起床时间, try and stick to that schedule as best you can week to week. Check out the Circadian Rhythm handout to see where you're at.

*Register for 睡眠 Group 健康指导

Monday, February 24th 3-4 pm