Train Hard, Recover Harder

“The real workout starts when you want it to stop.” But the truth is, the real workout actually starts after your workout. No matter how hard you train and push yourself, without proper nutrition, maintenance, and care, you will never achieve your peak fitness potential, or it will take a lot longer for you to achieve those goals. Fitness progress and success requires a lot more than just adding another mile to your run or an extra rep to your weight set. When you workout, you are essentially breaking down your body by depleting your stored energy, muscles and other tissues. Without proper recovery, this can lead to muscle fatigue, inflammation, and ultimately, not achieving #gains, as they say. Here are some of our go-to ways to fully recover from a workout. 

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Cava is the Healthy College Student’s Dream

Oftentimes in college, it can be difficult to grab a meal that is healthy, easy, delicious, and of course, moderately priced. Gourmet salad shops can get pricy, fast food is a no-go for health conscious students, and we typically don’t have the time to wait around at a sit-down restaurant.  This is where Cava comes in; it is decently priced and quick, while also focused on local, sustainable ingredients that don't sacrifice taste.

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Healthy Options at Not-So-Healthy Nashville Hotspots

Eating clean in college can be a do-able task during the week. Salad bars, smoothie spots, and made-to-order omelettes are common on campuses. At Vanderbilt, we are fortunate enough to have both a vegetarian cafe and a quinoa bowl option on our meal plans. We have tons of healthy snacks in our munchie marts, and Whole Foods is only a short trip away. However, the problem for many healthy eaters comes when everyone wants to go out to eat. 

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Healthy Snacks on Campus

You’re half way through your Physical Anthropology class when you feel your stomach start to rumble. You reach into your backpack, fumble around, and then realize with a sigh of defeat that you do not in fact have a snack with you to curb your hunger. There is a solution that will ensure that you will be able to focus on your classes (to the best of your ability) and never be hungry in class again. There are countless places on campus to grab a quick, healthy snack to keep in your backpack or to munch on in between your classes. Here is a list of the best healthy snacks on campus and where to find them:

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Healthy Hacks at Barone

There are many ways to ‘hack’ Barone in order to make a healthy meal that tastes good and also leaves you satisfied! If you know where to look, you can easily find healthy options for breakfast, lunch, and dinner! With Fairfield’s new nutritionist Mackenzie Gordon, Barone dining hall has already made multiple positive changes under it’s new healthy initiative. With the help of Mackenzie, I have compiled facts, hacks, and tricks on how to eat healthy at Barone no matter what the meal. Three things to be on the lookout for if you want a healthy meal in Barone are:

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Eat State Street

Aren’t you thankful that the new trend is healthy fast-food restaurants? Because I know I definitely am! Whether you’re feelin’ super healthy after your workout, need to pick up a quick lunch in between classes, or in the mood for late night munchies, TSS has got you covered to help navigate State Street to find the best options for YOU!

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Tovita Nutrition x Kamps: Campus Power Couple

Everyone knows that staying healthy and fit means more than hitting the gym. Good nutrition is arguably 70-80% of what keeps us lean, energized, and fitting into freshman year's jeans. So why is it so hard for us to eat healthy, especially in college? Sure, it can be done, but it takes a crazy amount of discipline do it alone. In addition, the health-food rumor mill is always churning out new gossip. What's a college kid to believe? Most people have heard of nutrition counseling, but probably haven't considered hiring someone to sit down with weekly, especially when we barely have time to get more than 6 hours of sleep a night.

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Declassified Midterm Survival Guide

With midterms just around the corner, everyone is frantically trying to make up for the lack of school work done from the first month of school. This leads many of us to give up our old routine of working out and staying healthy to cram from tests, projects, or presentations. Although it’s clearly obvious that staying on track from the start will help to prevent this, we can’t help but all get a little caught off guard when your prof announces that you have a midterm fast approaching. TSS is here to help you with some useful tips to make sure you stay on track while being engrossed in one of the busiest times of the semester!

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Peppermint Perks

Christmas has come and gone, but the leftovers and endless amounts of festive snacks still remain. Most commonly, we’re surrounded by the iconic, red and white peppermint treats. Between candy canes and peppermint bark, it's hard to resist the holiday splurge. Peppermint, however, is actually more than just a delicious holiday flavor; it also has great health benefits!

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8 Snacks You Need To Get Through Finals

It’s that time of year again... Finals week has arrived. For many, this means 7 straight days of endless study hours, late nights, and mountains of stress. Although we prepare for it all semester, this dreaded week always comes way too fast.

As our anxieties begin to grow, it becomes easy to lose track of healthy eating and resort to late night binges. But, if you chose your foods wisely your meals can help you power through any serious study session.

Here are 8 great healthy snacks to help keep you going:

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Whole30 Program

With winter break around the corner, everyone’s fighting to shed those first semester pounds before venturing off to home or bikini-weather, vacation destinations. Some people want to lose weight pronto, but need to make sure they do so in a healthy way. The Whole30 diet provides strict guidelines to help you achieve a lighter self. The creators of this diet suggest cutting out all the unhealthy, inflammatory food groups for just 30 days, in order to press the “reset” button on a new you. The diet focuses on not only fast weight loss, but also a new perspective on eating. It will change your body, along with the way you think about food and overall eating habits.

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Juice Cleanses: Healthy or Harmful?

If you were to Google “juice cleanse” at this very moment, over 3 million results would hit your computer screen faster than you can say “detox.” Celebrities swear by them (usually claiming it’s how they stay thin), you probably know someone who has tried one or maybe you have yourself, and even some supposed health “experts” commend them. Whether you’re skeptical of the juicing craze or support it fully, it’s time to face some of the scientific, research-backed evidence to determine whether this trend is truly one worth following.

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This Recipe Will Fulfill Your Smoothie Dreams

It's hard to be healthy in college. We can buy as many vegetables and stock up the fridge with healthy alternatives, but before you know it the spinach goes bad, the milk gets sour, and all you have is a dirty fridge that you didn’t get any use out of. My solution? Smoothies! I use ingredients that can last a while, that I never get sick of eating, and most importantly that are cost effective. This recipe is one of the most delicious smoothies you can drink, freeze, and even make into an ice cream or thick smoothie bowl.

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Healthy Snacks Around Campus

Freshman year or not, it is easy enough to gain a few pounds back at school without even realizing it. There are many possible factors that can contribute to that sneaky unwanted weight gain – the late night pizza, perfectly sized Ben and Jerry’s pints, or stress eating when that paper just is not finishing itself... But, take a step back, inhale, and exhale, because there is an easy solution. With a bit of dedication and healthy-snack-education, you can feel better about your snack choices before you can even say, “large cheese pizza.”

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Acai You

Earlier this year, the infamous acaí bowl took over the world of social media as the newest dietary craze. Filled with fiber, protein, and natural sugars, these pretty bowls are a great source of nutrients and make for an envy-worthy Instagram. Trendy juice bars all over the country have begun selling this new “superfood,” and lucky for us, Penn State’s local froyo place has started making them as well.

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Okay, Poké.

Every now and then unhealthy food trends like Mac and Cheeetos and cronuts go viral. When it comes to Poké (POK-ay) bowls, the buzz is 100% deserved and if you haven’t heard these yet, that's bound to change very soon. After a summer in New York City, I fell in love with these bowls. Visits to places such as PokeWorksOnomeaWise Fish and Sons of Thunder became part of my daily routine.  When I got back to Madison, I was left deprived of my poké fix. But now I am V happy to let you all know that poke bowls have now made their debut in Madison.

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