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I AM in Control.org Iowa Adolescents Making Choices to Control Their Future Teen:Health, Relationship, Body and Sexuality
May 1

Follow us on Twitter!

Posted By iamincontrol | May 1, 2014

Want to find out when IAMincontrol has a new post?  Follow us on Twitter @IAMincontrolIA for tweets about our posts and events for teens.  Retweet to share your favorite posts with your friends!
May 21

Progress your Fitness

Posted By iamincontrol | May 21, 2016

Struggling to stay fit at times? No worries, create a schedule and find a plan that works best for you. The first thing to do in the process to work out more is to stay positive and to have fun.

two young girls doing sport

It is easier to stick to a workout routine if it is enjoyable, add variety to your workouts. Maybe even try a fitness class out! Another way to make it fun and to keep you working out is to grab a workout partner. This makes the process go by faster and you have someone to motivate you while working out. Not only can you motivate each other, but you can notice progress and results together. Take baby steps when starting a workout plan. Try not to get overly excited and jump into anything too strenuous right away. This can cause stress to your body, injury and uncomfortable muscle cramps/soreness. First let your body get used to the movements and workouts, eventually building up to more advanced workouts.  Even taking the stairs instead of the elevator can make drastic differences.  Walk to your destinations rather than driving, depending on the distance. Whatever workout you choose, make sure you are enjoying it.  Doing these few things will put your body on a healthy path! Below are some quick and easy workouts you can do in the comfort of your own home.

http://www.health.com/health/gallery/0,,20690398,00.html

May 17

Staying Healthy

Posted By iamincontrol | May 17, 2016

Running shoes and healthy food composition on a wooden table background

School, work, sports, and extracurricular activities can make for a very busy day. Many people are often crunched for time and don’t realize the negative affects it can have on our bodies. In order to make sure you stay healthy and happy throughout your busy day, check out these tips.

  1. Carry a water bottle: Dehydration is something people don’t normally think about. It can make your body feel tired and run down. Avoid that by carrying a water bottle with you throughout the day. Sipping here and there will really add up.
  2. Pack healthy snacks in your bag: Almonds, apples, and granola bars are my go-to healthy snacks. They’re so easy to munch on and fill you up without weighing you down. Having snacks in your backpack and sports bags will help you avoid being hungry and eating a unhealthy convenience food
  3. Make small changes: Instead of taking the elevator, take the stairs. While studying take 5 minute breaks where you can do jumping jacks, pushups, or wall sits to keep your blood pumping. By working in small amounts of physical activity throughout the day you can make sure you stay healthy, even through your busiest days.

Check out this seated workout: http://www.shape.com/fitness/workouts/6-seated-moves-work-your-whole-body

 

May 12

Dealing With Anxiety

Posted By iamincontrol | May 12, 2016

portrait of a teenage boy with black hoodie in front of a graffitiMy whole life I have dealt with horrible anxiety. People would tell me to stop worrying and the more I tried the worse it got. I always wished I could be a laid back person that never let stress get the best of me. But that wasn’t who I was and I knew I couldn’t just change overnight. During my freshman year of college, I began to experience panic attacks. I knew I couldn’t do it alone anymore and talked to my parents and my doctor about my anxiety levels. They gave me the tips and support I needed to get my anxiety back to a comfortable level. I also decided to start seeing a therapist and my whole life has changed for the better. If you are suffering from anxiety, know you’re not alone. It may seem scary at first, but talking to people you trust will make a huge difference in your life. Never be ashamed for asking for help, some stress is manageable but if it’s interfering with your relationships, sleep, or well-being it’s time to ask for help. Once you start the process and talk to someone it can only get better.

For tips on anxiety visit: http://teenshealth.org/en/teens/anxiety-tips.html?WT.ac=ctg

May 10

Choosing the Right College for You

Posted By iamincontrol | May 10, 2016

  1. Do your research.

Look into what different universities have to offer. Every college offers different majors and minors and picking a college based on your interests can help you figure out what you want to do. But don’t stress too much you can always transfer universities if your interests change and they don’t offer what you want.

  1. Plan a budget.

After you have narrowed down what colleges will fit based on your interests you should begin to think about your finances. You should look into the scholarships the colleges offer and educate yourself on how you can receive them. You should also take into account the amount of out –of-pocket cost you will have to pay. Many people don’t realize that the price of college can really add up quick. Make sure to educate yourself so you can make the best financial choice for your future.iStock_000065700407_Small

  1. Do what is best for YOU.

 After high school ends everyone begins to think about their future. Your friends, boyfriend/girlfriend may all be going to different universities and that’s okay. You can Skype them, text them and hangout with them on weekends and holiday breaks. When deciding on a college pick the one that fits your interests the best. By doing so you are guaranteed to be happy with your decision and meet people with the same interests.

May 5

5 Things You Can Do When You’re Feeling Down

Posted By iamincontrol | May 5, 2016

Life can be hard and stressful sometimes! Taking a break and switching up your daily routine can help when you’re feeling down. Like Aibileen said to Mae Mobley in The Help, “You is kind. You is smart. You is important.” Here are 10 things you can do to get you out of your funk!

 

  1. Write down all the reasons it was worth getting out of bed and look back at these listsFashion portrait of pretty cool smiling girl in sunglasses having fun against the colorful yellow wall
  2. Surround yourself with inspiring things
  3. Stop comparing yourself to others- remember that you are awesome in your own right
  4. Make time for the things that make you feel good
  5. Remind yourself of all the delightful things in the world you are going to experience
  6. Take out the toxic things in your life
  7. Remember to take a break
  8. Get up and move
  9. Eat things that are good for your body
  10. Read something inspirational

 

For more tips on feeling like your best self, visit: http://www.helpguide.org/articles/depression/teenagers-guide-to-depression.htm#better

May 3

Poll Results: 10 Things to Do Before Bed That Don’t Involve Netflix or Social Media

Posted By iamincontrol | May 3, 2016

Teens of Iowa weighed in! Teens of Iowa totally think that Netflix and Social Media interferes with their sleep.

Watching a few episodes of Girls or Orange is The New Black can be easy to do before bed. I found myself watching episode after episode until it was 3 AM for two weeks straight! I also have spent nights scrolling through my news feed way too late at night. I was feeling so tired every day from mindlessly using technology at night, it started to become a problem that I needed to get more control over.  Netflix and scrolling through your social media feeds can be a great way to unwind, be entertained, and relax but can also be detrimental to your sleep. Here’s my 10 things I decided to try instead of bingeing on Netflix and spending too long on social media:Man is sitting in bed behind his laptop

  1. Read a book
  2. Lay out your outfit for the next day
  3. Actually clean and organize your room
  4. Take a long shower with your favorite playlist on
  5. Facetime, Skype, or write a handwritten letter your friend or family member that lives in another state
  6. Exercise, try a bed time yoga or meditation app
  7. Make a to do list for the next day so you’re not losing sleep thinking about it
  8. Work on a puzzle
  9. Get crafty, try an adult coloring book- they are awesome and relaxing!
  10. Journal

Chill out and relax! Try this bedtime yoga exercise: http://www.livestrong.com/slideshow/1009344-namaste-night-10-yoga-moves-remove-stress-relax-bedtime/

Apr 28

Balancing School with Sports

Posted By iamincontrol | April 28, 2016

Trying to keep your grades up while playing a sport can be a challenge. In high school, I played basketball, softball, and was on student council. I really enjoyed doing all of these activities but I often found myself spending more time focusing on sports and school activities than actually studying. I often found myself waking up early to do my homework on the day it was due. Cramming in school work became super overwhelming for me.  I had to do something so I went and talked to my basketball coach about how I could

manage my time better. We came up with 5 ways to manage my time better. Here’s the 5 tips on how to play sports and study with less stress:

1. Make flashcards on your time: Flashcards are a great way to study. I made my flash cards while on the bus traveling for my basketball and softball games. I also found an awesome flashcard phone app called studyblue.com. You can even make your own quizzes on the app! I love having all my flashcards online, so I don’t have to carry around a big stack of flashcards.

two young girls doing sport

 

2. Form a study group with your teammates: Stating a study group with your teammates is a great way to have team bonding. Our softball team studied and took quizzes together after practice, this made us all accountable for studying and getting our homework done.

3. Look ahead: On Sunday, I would look at my school and sports calendar and plan my week around what is due for school and sports games. If you know you have a game out of town and a test the next day, make sure you have time before the game and test day to study. Use travel time to review for your test.

4. Figure out your time wasters: Watching Netflix or scrolling through your social media can take up time that you don’t even realize you’re wasting. Be mindful of how you spend your days, you will start to notice what is taking up your time. For me, mine was Facebook. I decided to delete the app off my phone, so if I want to use Facebook I have to log on from the website.

5. Notify yourself: Writing down things you need to do can help remind you of what homework or studying you need to do. I stick post it notes to my wall by my desk to help remind me of what needs to get done each week. Using your sticky notes or notepad on your computer can be a great way to remind yourself what needs to get done too.

For more info on managing your time watch: https://www.youtube.com/watch?v=TvwJIZZh7Us

Apr 26

5 Ways to Swap out Snacks for a Healthier You

Posted By iamincontrol | April 26, 2016

Eating healthy can be tough with a busy schedule! Eating healthy is key to feeling good and having energy to fuel your brain and body. Use these 6 tips to swap your snacks and eat healthier this week.iStock_000016672820_Small

  1. Freeze grapes- snack on these frozen treats instead of a sugary popsicle
  2. Cut the fat in dips by using Greek yogurt instead of sour cream
  3. Have a meatless Monday- Swap meat for whole grains (quinoa, bulgur, etc.), beans, or mushrooms
  4. Try using lettuce to wrap tacos instead of tortillas
  5. Applesauce can replace oil (and some sugar) to make healthier cakes
  6. Instead of drinking pop add in lemons and cucumbers to water to make a refreshing drink

Looking for more ideas? Check out: http://kidshealth.org/en/teens/healthy-snacks.html

Apr 21

Turn Failure into Future Success

Posted By iamincontrol | April 21, 2016

It’s okay to fail, and it will happen more often in your life than you expect. Growing up I was a perfectionist who cared about my grades and school work dearly. You can learn a lot about yourself and how you react to situations when you fail. You can either let it destroy you and give up or you can make yourself a stronger person and grow. What you do and how you see yourself in a rough patch can influence your approach when faced with the next hurdle. During my freshmen year of college, I had a friend who failed a class that she needed to be accepted into her major program. She was devastated about her performance in the class and iStock_000071987209_Smallunder a lot of pressure from matters outside of school as well. She retook the course, she got a tutor from the university, and spent her time studying. Her hard work paid off and she received an A in the course. Now when I need assistance or motivation, I often ask for her guidance.  She inspired me to get a tutor for one of my classes because of how great she took responsibility for her academics. Her hard work and preservation helped her prepare for her future. In the short term, failing can be devastating and can mislead you into giving up, but please stay optimistic. My friend wanted to change her major after failing, but now is on the path to the future she has worked so hard for. If you want something, turn your failure into your future success.

For more info about making the most of your college experience visit: http://collegeapps.about.com/od/choosingacollege/tp/8-Tips-for-a-Campus-Visit.htm

Apr 19

Greek Connection

Posted By tammy | April 19, 2016

It was my first semester of college and I had a handful of friends. I had taken interest in Greek Life events and was contacted by different sororities from time to time. Bids were coming out soon and I had a specific sorority I could see myself becoming a part of. I talked to one of my close friends I went to school with and we were nervous that becoming potential new members would mean encountering typical movie scenes and negative rumors said about Greek life. I turned in my bid and waited to see what the next month of pledging would be like. I am now in the second week and am seeing myself change. The change is for the best, I know I have found lifelong friendships and I am learning more about myself and what I am capable of than I ever have before. My advice would be to really look and research the Greek life your campus has to offer. Youth Friends Friendship Technology Together ConceptSororities and fraternities are unique because you get to find people that are similar to you, yet different at the same time. The women in my sorority have similar values, goals and dreams. My chapter has become a huge support system for me. Maybe Greek Life isn’t for you, but my suggestion is to find people that you can connect with so you can start to form a support system at school. Finding friends in the same major is a great way to have a group of people pushing you along the way when times get tough. You have the opportunity to meet some amazing and diverse people in college! Take advantage of all the networking and life experiences it hands you.

Thinking about going Greek? Check out these tips: http://www.slu.edu/beabilliken/go-greek