Cover

1

Vigor

*NEW* 5 ways to gain gym confidence

4New

Eating Habits

Our best work-out playlist yet!

Delicicous new SMOOTHIE

October 2014

Get Your Best Body Yet - Leg & Arm Workouts!

Letter from the Editor

The strength to know your worth is something I want every woman to understand. As I hit my pre-teen years, the transition through puberty took a huge toll on my body and mindset, as it does with many other girls. I went through a great deal of emotional changes, which in turn lead to binge eating when it first began. As I reached my teen years, my self-esteem went down the drain. I gave myself constant negative self-talk and put myself down whenever I could. I was not looking for someone to tell me that I was wrong. This was just what I truly felt and believed. I lacked the confidence in myself to know I was worth much more than I was allowing myself to feel. I was never a heavy girl; always closer to average size. However, I walked slightly hunched over with no confidence. I did not know how to feel okay with whom I was when I reached high school. Unhappiness consumed me.

The summer before I headed into my junior year of high school, I started going to the gym frequently and I learned how to use the weight machines there. I realized how much of a high I gained from letting go of my stresses of the day and really relaxing to enjoy what I was doing there. As a result, I started to see improvements in my body and mindset in no time. Enjoying music while I challenged myself to see how far I could take my body felt like a great feat. I realized I was finally on board to bringing my life in a more positive direction. Senior year of high school, I gave myself enough drive to discipline myself with my eating habits, and to truly understand what items I should eliminate or add to my diet to gain a body I was more confident with; to gain a self that I was happier with. I cut out all drinks except for water. I consumed fifteen plus glasses a day, and I still con-tinue to do so. Learning the nutritional value to different foods and beverages helped me to understand what I needed to change and what I could do to do so. Thankfully, I never, ever thought that I had to be a stick figure in order to be happy with myself or be considered at-tractive. I learned the concepts of gaining muscle in order to burn fat and how muscle weighs more than fat. To increase our metabolisms, we need to gain more muscle. I wanted to be fit. I did NOT want to be “skinny.”

Thus, I learned that being disciplined is truly possible if you want something bad enough. I wanted to make these changes to lead an overall healthier lifestyle; not for a short-term “diet.” I wanted to make these changes permanent. To this day, I still do my best to eat healthy foods by increasing my intake of good things while I de-crease what is less beneficial. I believe there is no point to completely depriving yourself of what you love to eat or drink, but I do think these should be eaten in moderation. I continue to motivate myself by making healthy activities, such as working out, a part of my daily life. Coming to college, I was in the happiest state I had ever been in. I felt lucky, and I still do. This magazine is my way to express the ways

Katie

Table of Contents

11 Gym Confidence How well do you know yourself at the gym?

13 Squats & Planks Finally Achieve the Proper Form

14 Eating Habits What can you do?

15 Healthy Smoothie of the Month Bananas and Mangos Galore

16 Three Dishes to Sustain on a Weekly Basis Your new favorites!

19 Music to Get You Moving Including 10 pump-up tracks

20 Fit;Not Skinny - Feature Story Girls deserve so much more. End the Stigma

21 Sex, Love Advice

Do these questions pertain to you?

24 Real Beauty Everywhere Inside Dove’s Real Beauty Ccampaign

25Major Lifestyle Change has made Tia Young Healthier, Happier The inside scoop on a real girl’s journey to a healthier life

Vigor CONTRIBUTORS

publisherKatherine Noone

editor-in-chiefKatherine Noone

managing editorKatherine Noone

fashion editorKatherine Noone

creative directorKatherine Noone

art directorKatherine Noone

editorial contributorsCarolyn Seibert-DragerKatherine Noone

AD

Be Your Best Self at the Gym. 1. Confidence is sexy. You are awesome and you are worth it. You can achieve. Keep your head held high and accept who you are. When you are happy with yourself, it allows others to feel it too, and it allows them to love you back.

2. You can do this. It may take time, but failure is the first step to actually getting somewhere.

3. Do not give up.Think positively and take it all a step at a time. Nothing great ever came easily. If it is too easy, where is the fun in that, and does that make it even worth it? Challenge yourself.

4. Comfort is key. Wear comfortable clothing. In order to be con-fident, it is always most important to be com-fortable first.

Squats and Planks Finally Achieve the Proper Form

1. Lay down on stomach. 2. Place hands on ground in front of head, and getting ready to push up.

3. Push all the way off the ground, with feet firmly to-gether. Then slowly bring your-self back down to the ground. You did it!

1. Stand straight up with knees shoulder width apart.

2. Bend legs down slowly, with your arms faced straight out.

3. Squat all the way down until your buttocks reaches the height of where your knees are. Slowly move your body back up. That’s it! Plank Form:

Squat Form:

Easily Strengthen Your Eating Habits.

•Just drink water. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Cras porttitor urna erat, quis luctus sem semper

sit amet. Donec cursus condimentum cursus.

•Don’t add extras to what is al-ready prepared. Morbi et porta nisl, nec facilisis magna. Donec male

suada nec nisi a fermentum.

•Increase your protein intake. Maecenas euismod lectus eget lacus aliquam vehic ula. Quisque vitae leo vitae tortor pretium molestie at quis purus.

•Switch to all whole grains. This means no white bread. Whole wheat pasta. Whole wheat bread.

*Protein Bar Info*

Smoothie of the month: Strawberry Banana Sundance

What You Will Need:

Directions:

1. First, chop the bananas and strawberries into smaller pieces to ensure that they are prepared for blending.

2. Measure out each of the ingredients in a measuring cup.

3. Place ingredients into blender altogether and blend for 40 seconds.

4. Have a glass or two out, ready to pour the drink into.

5. Enjoy.

• 1 cup fresh strawberries

• 2 ripe bananas, sliced

• 3/4 cup milk [of your choice], or soy, rice, almond or coconut milk

• 1/2cup ice cubes

• A sprig of mint [if you so desire]

Pictured: Strawberry Banana Sundance Smoothie

More Recipes Here

Music to get you MOVING1. Anaconda - Niki Minaj2. Talk Dirty - Jason Derulo3. Lose Control - Missy Elliot4. Latch - Disclosure5. Shook Me All Night Long - AC/DC

6. Remember the Name - Fort Minor

7. Heart of a Champion - Nelly

8. Timber - Kesha

9. Electric Feel - MGMT

10. Ride Wit Me - NellyListen to More Music Here

Fit; Not SkinnyBy: Katie NooneOn a daily basis, images are thrown at women showing how we are supposed to look in order to meet society’s ex-pectations to look good. This ideal is thrown out in society with unrealistic expectations. Stick-models are plastered on the front of magazines, tabloids and throughout thousands of advertise-ments we see each day, whether we realize it or not. Images are poured into our subconscious mind and these ideals are created. Males often com-municate a specific idea of how a girl should look, and what they consider “sexy.” Becky Ward, head of the Women & Gender Studies Minor at Shippens-burg University, organized the “Love your Body Campaign” on campus in October. Becky said that female stu-dents were asked to write about their favorite body part. According to the National Organization for Women’s website, the point of the campaign is that it “challenges the message that a woman’s value is best measured through her willingness and ability to embody current beauty standards. There are unrealistic expectations of women’s bodies. The media has a pretty strong influence on people and as a result this image that we feel bad about our bodies is really learned, “ said Becky “Little kids don’t have this negative image of their bodies. Research says that girls are, in terms of self-image and self-concept, doing just fine until hitting the early pre-teen years; starting around fourth or fifth grade is when children start being ‘judged’.” Delving deeper into the body im-age issue, she says that there is this image of ‘fat’ as this horrible, horrible thing that an individual should never be. The truth is, “fat, especially at a

young age, is a typical part of being an adolescent. As a toddler we see this kind of growth spurt where you fluff out and then you grow, fluff out and grow, and so on. And so, people get really worried about the fluffing out part, and as a result go on very restrictive diets.”She says that this is setting indi-viduals up for a lifetime of ups and down because, as he or she loses that weight, he or she is also losing mus-cle; which is what burns fat. She goes on to say how a root of the problem is that people blame others for being fat, and she does not understand how it is the individual’s fault. “It’s really tough, ninety-five percent of diets fail, so I don’t get how you can say it’s the fault of the person. A lot of it has to with what is available to us. I mean, just think about the food choices we have now,” Becky Said. She states that our society has be-come obsessed with portion size and the negatives of being overweight. Becky referred to the book “Fat Sham-ing” by Amy Erdman Farrell of Dick-inson College. She explained women have these images in their minds of how they believe they should, as a result of advertising, photoshop, etc. Advertising often uses Adobe Photo-shop to give women this “perfect” im-age. “Well, the other thing about photo-shopping is, it sets up really high expecta-tions that that is how your body should look, and an-other problem

is how media portrays bodies, and

that is that it objectifies them,” she said. Becky discussed the video Killing Us Softly, which makes many good points and strong statements. The director, Jean Kilbourne, informs the audience in the video about issues in American culture and how advertising affects everyone, everyday; whether every-one realizes it or not. Jean says in the

Photographed: Woman a Victim of Photoshop

Video: Killing Us Softly by Jean Kilbourne

Love Your Body Campaign Additional Info

Q: Cras dapibus, sem id mattis vehicula, sapien libero vehicula turpis, eget tempor ligula justo at leo. Vivamus lobortis risus orci, ac elementum dolor convallis ac?A: Donec purus neque, laoreet ut interdum eu, congue malesuada neque. Duis nec orci porttitor, dignissim sem non, feugiat sem.

Q: Phasellus nec arcu nec dolor pretium aliquam. Mae-cenas non arcu ac dui interdum pulvinar nec at justo?A: Praesent auctor sem vel eros mattis lobortis. Donec sodales viverra elit non vulputate. Fusce id nunc ac dui sagittis venenatis vitae id nisi. Phasellus ac nisi lorem

video, “It’s quick, it’s cumulative and for the most part, it’s sub-conscious, individuals do not even realize the ads are influencing them. Jean stated that ads sell much more than just prod-ucts. They also sell values, images, concepts of love and sexuality, as well as success and normalcy. Jean said in the video, “To a great extent, they [ads] tell us who we are and who we should be.” Advertising surrounds females with ideal feminine beauty and says what is most important is the way we look. Jean concluded that, “failure is inevitable, because the ideal is based off of absolute flawlessness.” In addition, Shippensburg Univer-sity Senior Allie Schwartz, 21, has a strong opinion on the subject of the body image of American women and advertising. Allie states, “I feel that it gives women a poor depiction of beauty. The way they advertise wom-en in magazines is horrible, and they focus on the extremely thin figure as being the most beautiful rather than focusing on the actual beauty that lies within the person. This gives younger

female generations more reasons to hate their bodies, and this is where the problems arise.” We need to help change this culture with our best efforts through positive thinking and images, so society will move in the right direction. Demon-strating to women that is about striv-ing to be fit and healthy, not skinny,

will lead Americans to a healthier, happier place. Women need to think of ways to think positive thoughts as opposed to damaging self-talk. If the media could incorporate positive im-ages and average-sized Americans in their magazines, posts and articles, it would greatly help women see them-selves in a positive light.

Photographed: Victoria’s Secret Models Posing with bras on their “perfect” bodies.

Sex & Love Advice of the Month

AD - GATORADE

full page gatorade>

PErfume Ad

Tia Young had a simple goal: She wanted to be healthier.She wanted—and needed—to improve her eating hab-its, though she knew it wouldn’t be easy, especially as a college student with three roommates who may or may not understand her motivation.As a result, she started over the summer while living at home with her parents, who were very supportive of her efforts. By the time she returned to classes at Shippens-burg University of Pennsylvania in August, her new eating habits were ingrained.“I started in mid-June, and it’s been a gradual process,” said Tia, 22, a human resources major at SU. “I feel like doing it that way, I made it easier on myself. Now it’s become a habit.”“It” is cooking at home, skipping the ease of cafeterias and fast-food restaurants for the pleasure of creating her own meals. Tia eschewed the university meal plan this year; a big commitment in itself.“I didn’t want to be tempted by the buffets and other foods in the dining hall,” Tia said of her decision. “Of course, it helps that we have a full kitchen in our apart-ment. And it turns out that I enjoy cooking.”Her roommates have been supportive as well. “They understand what I’m trying to do,” she said. “It can be a little challenging sometimes, especially on the week-ends when someone wants to make a Sheetz run.”Instead of searching the dining hall for healthful foods, Tia searches social media for nutritious inspiration. “I love looking on Pinterest for new ideas for meals, or following someone on Instagram to see what they post,” she said. “It’s helped a lot.”She has cut back on empty carbohydrates —“my weak-ness”—in favor of complex carbs like sweet potatoes. “I’m trying to focus on whole foods, but I don’t deprive myself,” she said.“I’ve discovered that I like Brussels sprouts and aspar-agus!” she added with a laugh. “I’ve also become more open to some types of seafood, like salmon and tilapia.”Tia also has become more active. She likes walking on the local rail trail near campus, and explores YouTube and Google for workouts to try. Her parents bought her a Fitbit Flex wristband, which electronically tracks her movements. She has lost weight; a secondary goal.

“It’s been more important for me to be healthier and feel better,” she remarked. “I’ve also become more com-fortable with myself; I have a different mentality. And because I feel more comfortable with myself, I can be more comfortable around other people.”Tia’s advice for others who want to follow her lead is simple. “Remember why you’re doing it,” she stated. “The saying is true: You have to do it for yourself. No one else can do it for you.“You have to remember that it’s not just about the weight you will lose, but all the other things that you will gain.”

Major lifestyle change has made Tia Young happier, healthierBy Carolyn Seibert-Drager

Pictured: Tia Young in her kitchen.

AD

Real Beauty Everywhere Inside Dove’s Real Beauty CampaignBy: Katherine Noone

Suspendisse a porta lorem. Vivamus ac mauris pharetra urna porttitor tempor volutpat non diam. Lo-rem ipsum dolor sit amet, consectetur adipiscing elit. Nulla sem massa, imperdiet sed molestie et, tincidunt sed nisl. Cras non semper nulla. Curabitur efficitur pel-lentesque dui commodo vulputate. Integer vitae sem a augue fringilla scelerisque. Ut at nunc vel nunc imper-diet tempus. Duis at ante arcu. Cras dapibus at augue vel commodo. Integer at orci nunc. Quisque posuere sem nec rhoncus maximus. Nullam molestie ac elit vel vestibulum. Suspendisse vitae ex varius, tincidunt risus non, auctor nisi. Phasellus sodales sollicitudin est. Donec at pretium arcu.Duis quis leo vel dui pharetra facilisis. Cras porttitor turpis eu mauris lacinia congue. Suspendisse consecte-tur mattis lectus aliquam euismod. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos hime-naeos. Aenean non augue neque. Nullam eleifend urna nisi, nec scelerisque sapien dignissim iaculis. Curabitur finibus neque non aliquet egestas. Sed eget ex magna. In vehicula lectus metus, id convallis mi accumsan a. Sed enim ante, luctus non elementum bibendum, tincidunt sed nulla. Ut eget ornare arcu. Nulla nunc lacus, suscipit non diam at, interdum consectetur lacus. Proin id metus sollicitudin, laoreet urna fringil-la, facilisis mauris. Quisque non tellus dictum, dapibus leo et, scelerisque est.

Proin commodo odio ut sapien tempor, eget sagittis ligula tincidunt. Vestibulum commodo ultrices erat, malesuada ultrices ante laoreet quis. Nam feugiat purus malesuada eros pharetra molestie. Maecenas ac orci aliquet, lacinia velit quis, bibendum purus. Cras nec nulla sed tellus pharetra porta et eu lectus. Maece-nas nec nisl augue. Ut augue velit, blandit ut mattis sed,

luctus in ligula. Donec id dignissim turpis, non sollici-tudin lacus. Etiam vitae dui vitae metus sodales sem-per in eget nibh. Quisque posuere elit sit amet iaculis tempor. Pellentesque tempus placerat diam at gravida.

Duis magna ex, consequat nec enim ac, congue sollici-tudin magna. Mauris pharetra massa at viverra vulpu-tate. Aenean aliquam tellus at porta dictum. Curabitur ornare sollicitudin sem a congue. Aenean tempor pharetra velit, sed pretium diam feugiat at. Suspendisse nisi tortor, pharetra in justo et, porttitor aliquet felis. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Donec vehicula nunc vestibulum nibh lacinia, id fermentum nibh tempus. Integer dapibus non nibh nec placerat. Nullam in leo nec nisi pulvinar convallis ac posuere orci. Vivamus fringilla ex at tincidunt condimentum. Sed volutpat purus justo, in accumsan elit posuere a. Pellentesque consequat massa at efficitur luctus. Duis at ante arcu. Cras dapibus at augue vel commodo. Integer at orci nunc. Quisque posuere sem nec rhoncus maximus. Nullam molestie ac elit vel vestibulum. Suspendisse vi-tae ex varius, tincidunt risus non, auctor nisi. Phasellus sodales sollicitudin est. Donec at pretium arcu.

Women a part of Dove’s Campaign

More Campaign Info Here

ad

ad