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

Tag: exercise

Mar 11

FITting In

Posted By iamincontrol | March 11, 2014

Teen male running
By Ryan

Being physically active is important to staying healthy, but for some people, exercise can take over their lives. The story I’m going to share with you is a true story, and I hope after reading my story you will see the difference between being healthy and being obsessed with exercise.

When I was a senior in high school, I became extremely interested in exercise and becoming physically fit. Exercise became my outlet and a place where I felt comfort. I was so interested in fitness that I decided to major in Exercise Science in college. As I began classes, I learned a lot about strength training and living a healthy lifestyle. I would spend 2 to 3 hours every day in the gym working out. I would lie to friends about what I was doing so they wouldn’t ask me to hang out, which would interrupt my exercise routine. I would become very upset and stressed if my schedule changed and I was unable to exercise at my normal time. There were times when my parents would be around the area and offer to take me out to eat, and I would make something up, like “I have class” or “I have work” in order to avoid messing up my schedule. If I missed a workout, my day was ruined and I would think about it constantly.

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Feb 18

Choosing the Healthy Lifestyle

Posted By iamincontrol | February 18, 2014

Teens cooking
By Brittany

High school is an important time to start making healthy choices for the rest of your life, especially food choices. At school, you are surrounded by many different food options in the lunch cafeteria, both healthy and unhealthy. Sometimes it was hard for me to choose the healthy choices over the yummier looking options. Being on the cross-country team, I learned that my workouts were affected by the foods I ate. I needed to learn to make healthy choices, even when the junk food looked better.

The big thing to remember is the habits you start creating in high school will transfer on to college. You need to practice healthy eating habits now so you can do it later in life. In college it gets even harder to make the right choice when parents aren’t around to supervise. Homemade nutritious meals turn into fast food meals.

Eating healthy will benefit you in many ways. In high school I was growing rapidly and was trying to perform better in sports, so proper nutrition was a must for me. I wanted to become the best cross-country runner I could by eating well. Running helped build my confidence and emphasized the importance of eating healthy. I noticed changes in my food selection and learned to choose the healthier choice. I have now established a healthy lifestyle from high school and college and love the impact it has on my life.

This website talks about how nutrition will help high school athletes perform their best. I recommend reading it for ideas and starting to make healthy choices today that carry on forever in your life!

Jan 16

NFL Player and Bullied Teen Team Up

Posted By iamincontrol | January 16, 2014

Today we’re sharing a story of hope and overcoming obstacles.  Victor Cruz, wide receiver for the New York Giants, was discriminated against and bullied when he was younger.  Now he’s helping someone else who’s been bullied: a gay teen named Joey.  In the video below, Victor invites Joey to join him in the New York Giants locker room to help him overcome his fear of being bullied there.

It doesn’t matter what it’s for: bullying hurts.  By banding together and standing up to bullying like Victor and Joey and did, we can make it easier to get through it and work to stop it.  It’s important to stay strong and remember that it gets better.  Learn how you can take action and stand up against bullying at

Read about more NFL players who have overcome bullying and are helping others here.

If you want to learn more about Joey’s group, The Equality Project, visit their website or their Facebook page.

You are in control of standing up to bullying.

Dec 17

Fitness Apps

Posted By iamincontrol | December 17, 2013

Fitness apps
We all love our technology and seem to be using it constantly.  So why not use it for something healthy?

Today we’ve rounded up some great health apps to help keep you fit and healthy.  All of these are free (or at least have a free version) and are available for both Android and iOS.  Check them out!

Couch to 5K
This app helps you work up to running a 5K over the course of 3 months.  It tells you how much to run each week and takes all the guess work out of building up your skill.

Nike Training Club
Looking for workout ideas?  This app has over 100 free 15, 30 or 45 minute workouts for you to choose from.

RunKeeper tracks the duration, length, calories burned, and more of your favorite outdoor fitness activity, including walking, running and more.

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Nov 19

The Perfect Stress Reliever

Posted By iamincontrol | November 19, 2013

By Bryce

Going through high school can be stressful for any kid, and everybody has their different ways to cope with stress.  In my experience I was constantly stressed out with grades and also with the high school sports that I participated in. I tried many remedies to cope with this stress, but the one that really put an end to my stress was through exercise.

I found that if I was stressed in a situation at home, the best way to cope was for me to go outside and shoot hoops.  Shooting hoops, for me, allowed me to get away from everyone and not think about what was stressing me out.  Instead, I would focus on a skill that involved exercise and try to perfect it.  The exercise calmed me down, and focusing on perfecting my skill allowed me to reduce stress in other areas in my life.  Playing basketball because I was stressed let me be confident in my ability on the court.  After all, the shooting and trying to get better made it more fun to compete.

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Oct 15

Why I’m a Runner

Posted By iamincontrol | October 15, 2013

Running shoes
By Amanda

Running has been a part of my life for many years. It’s great because you don’t have to be an athlete, or even desire to be one to start running. In my case, I was on the cross country team in high school and enjoyed being outside running. It was a way for me to get exercise and be with my friends. I have continued to have a passion for running through my college years. College life can be very stressful. Trying to balance; family, friends, school, and work can be quite hard. Many students I know say they don’t have enough time to exercise. When I need a break from doing homework I enjoy going out for a run. Sometimes, I just need a break from my busy life, and running helps me and makes me feel so much better when I am done.

Running is just one way to get exercise, but I enjoy it because running is easy and very inexpensive. I don’t need costly equipment; all I need is running shoes. When I run I notice that I sleep better at night, which is important for anyone who is really busy.

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Oct 1

Affordable Activities to Do with Friends

Posted By iamincontrol | October 1, 2013

Popcorn for movie night
The results are in!  Here was last month’s poll question:

Do you ever avoid hanging out with friends for financial reasons?

  • Yes. Everything we do costs money (going to the movies, going out to eat, etc.). (42%)
  • No. My parents pay for everything. (42%)
  • No. I have a job and like spending my money doing stuff with my friends. (14%)
  • I spend most of my time in sports or activities that do not cost money. (0%)

If you ever avoid doing things with your friends because you don’t have the money, try one of the activities below to save some cash.

  • Organize a game night – Maybe board games don’t sound that exciting, but they can be really fun.  Apples to Apples is especially hilarious to play with your friends, and chances are, at least one of your friends owns it.
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Aug 20


Posted By iamincontrol | August 20, 2013

By Molly

Throughout high school, I was always active in sports and loved being involved and socializing with my friends during them. Little did I know that after coming to college, I would find a sport that I would love more than any other sport: rugby. Rugby is an intense game that requires a large amount of toughness as no pads are worn, as well as endurance because games last eighty minutes. Tackling is an essential part of rugby as well as rucking, which is fighting for possession. It is a game like no other, though people like to think of it as a combination of soccer and football.

The main idea of the game is to score the ball, which is called a try. There are eight forwards, which are generally the bigger and stronger individuals and seven backs which are the quicker individuals. In football the clock stops every down. In rugby there is no such thing as downs and the clock never stops except at half time. The goal is to run the ball up the field to get the ball into the try zone. When the ball is in the try zone, downward pressure needs to be applied to the ball for the try to count on the scoreboard. There are three main forms of rugby: sevens, tens and fifteens. The names of the game demonstrate how many players are on either side of the field. Sevens games last fifteen minutes total, tens games last twenty minutes total and fifteens games last eighty minutes total.

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Aug 13

Overcoming an Eating Disorder

Posted By iamincontrol | August 13, 2013

Plate with measuring tape
By Nikki

Upon entering high school, I developed an eating disorder.  It didn’t happen the day I walked through the door… it happened gradually.  I was very involved in sports that year, and the first season was volleyball.  High school sports take a lot of practice that I wasn’t used to.  I was also involved in choir, swing choir, and pep band.  It seemed like I was constantly busy!  I lost a little weight just from the extra activity.

When I did lose weight, people noticed me.  My friends and even people I hardly knew complimented me.  I had never been noticed in that way before.  Soon after that is when I started to lose weight the unhealthy way.

Before I knew it, I was completely obsessed with how much I ate, how much I exercised, and how much I weighed.  I literally didn’t even notice I was doing it; I was just engrossed in my obsession.  Every day before lunch at school, I would get really nervous.  I didn’t ever eat and my friends would always ask me why.  I made up different excuses everyday (mostly that I didn’t like the cafeteria food).  After school was sports practice.  If there wasn’t practice, I would go to the gym.  I would cancel plans with friends to go work out.

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Aug 6

A Biker’s Guide to the Universe

Posted By iamincontrol | August 6, 2013

By Caitlin

A cool breeze whips my face and is the only relief I’ve had all day from the blazing hot sun and the scorching blacktop of the road. I roll up to a shady grove of trees where a little girl is selling lemonade and an old engine click-clacks and stirs up a fresh batch of home-made ice cream. I gingerly set my bike against a tree and lay down in the soft grass. Ahh, this is the life! This is RAGBRAI.

Since I was a little girl, my family has ridden our bikes across the state on RAGBRAI, the Register’s Annual Great Bike Ride Across Iowa. Riding my bike, especially on RAGBRAI, has taught me many things about safety, about myself, and about life.

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