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Playing cards=poker night, amirite? Not so fast. The same suits that boost your bragging rights can boost your fitness, too. Enter the Deck-of-Cards workout—a customizable game to get you moving. You’ll need a deck of cards, a timer, and a mat. Assign a different exercise to each suit, shuffle, and let the face value dictate your rep count. See how many cards you can get through in 30 minutes, or try the ultimate challenge of completing the deck.

The moves

How does a deck of cards turn into a workout, anyway? Our trainer breaks it down, demos the moves, and gets you pumped.

The warm-up

Now that you’ve got the concept, prep your body for what’s coming next with a dynamic warm-up.

The workout

It all comes together here. Follow along with our trainer to complete one card of each suit. Ready for more? We tell you how to keep it rolling long after the video ends.

30-day challenge: Start using this thing

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Jewel B. is a third-year undergraduate at Villanova University in Pennsylvania with a major in psychology and a minor in philosophy and Spanish.

Additionally, Jewel works as the co-creative director for African & Caribbean Villanovans and is a summer camp counselor for the Muscular Dystrophy Association. For this issue, Jewel reviewed the podcast Ted Radio Hour.

How do you give back to your community?

“Growing up, there were not many, if any, minority students I knew who excelled in academics and went on to college. I was deprived of a role model whom I could identify with and seek guidance from (other than my parents). I strive to be the role model that I once needed in my community through volunteering at my old high school or in my hometown. By keeping in contact and advising future high school students about the endless possibilities they have and their capabilities, I hope they feel supported.”

Where do you see yourself in 10 years?

“In 10 years, I hope I’m happier, healthier, and wiser than I am today. I see myself immersed in neurological research and on my way to practicing medicine. I also see myself marking my 12th year volunteering at the Muscular Dystrophy Association camp in Pennsylvania. I hope I’ll be surrounded by close friends and family wherever I decide to live. Lastly, I hope to have traveled to various countries and have developed a better understanding of myself and how I can help those around me.”

Student Advisory Board

Selected students from our diverse community of readers help shape SH101 content.

2017–18 Student Advisory Board

Info & how to apply

Reconsidering disability means reconsidering our biases

“The idea that disability rights is a joke and that disabled people are Those Other People Over There increases the rate at which our assaults aren’t taken seriously. I’ve heard college students sincerely profess the belief that people with intellectual disability [ID] are unrapeable since they aren’t ‘fully adults’—but also that people with ID can’t consent either. This was in an ethics class!”
—Student, Portland State University, Oregon

“[This issue] reveals our own biases against mentally challenged people, and our instinctual desire to patrol and criticize other people’s sexuality.”
—Fourth-year undergraduate, University of Alaska Anchorage

“Disabled people have as much right to give consent as anybody else.”
—Third-year undergraduate, Nova Scotia Community College

Even many progressives don’t understand disability

“I am disabled and mentally ill, and although I have never been sexually assaulted at my university, my experience is that the majority of authority figures in academia feel comfortable minimizing, overlooking, or shutting down the perspective and wishes of various disabled communities—including in schools and departments that market themselves as being socially progressive and supportive of other marginalized groups. The number of times I have been advised to ‘not be so definitive/aggressive/worked up’ or ‘not take an expert role on this issue’ when I have been forced to bring issues on disability rights to professors and TAs is staggering and incredibly alienating.”
—Second-year undergraduate, British Columbia

“I haven’t really given consideration to this issue, which doesn’t make me feel good. Persons with any kind of disability of course deserve full legal protection, as well as a public cognizant of such concerns. I hope the trend toward greater knowledge continues both in colleges and in general.”
—Third-year undergraduate, University of Nebraska–Lincoln

Social isolation increases the risk of sexual assault and coercion

“We worked with a student [who had been sexually assaulted] who called herself a ‘shut-in.’ She had not been able to get into campus housing and had been placed in a trailer off-campus. She went into a deep depression and didn’t have a protective social circle. She told us she realized later how vulnerable that made her.”
—Colby Bruno, Esq., senior legal counsel, Victim Rights Law Center, Massachusetts

“I was hanging out with some older people I was trying to be friends with, but was having a hard time getting into the group. The group leader said he would let me be friends with them if I gave him head. Desperate for acceptance, I did it. He kept his word and let me hang out with them, but afterwards all I wanted was to be alone. I could not look in the mirror without wanting to yell, scream, cry, and pull my hair out because I hated myself so much.”
—Second-year undergraduate, University of North Texas

Disability means being misunderstood

“People with disabilities are encouraged to disclose their private medical information in ways other people are not, like it’s relevant to every situation. Then people want to attribute everything to the disability. Disabled people should be empowered to actually not be open when it’s not necessary, and to prioritize their safety and comfort over people’s misinformed intentions.”
—Former student, Catholic university, New England

“When you say a person has a disability, it might not be visible to the human eye.”
—Second-year graduate student, Tarleton State University, Texas

“I think people often misunderstand disabled people who connect and communicate differently with others. I’ve seen many circumstances (outside of college) where disabled people were ridiculed and/or criticized for being overly friendly and flirtatious, when that wasn’t their intention. They just didn’t communicate the same way and, as a result, they were misinterpreted.”
—Third-year undergraduate, University of Wisconsin–Green Bay

Sexual assault can cause or aggravate emotional health issues

“I was diagnosed with Generalized Anxiety Disorder with panic attacks and minor depression. I was sexually assaulted five years ago. I tend to overthink and worry about everything. I feel my sexual assault contributes to many anxious feelings I have in my day-to-day life and in my relationship.”
—Third-year undergraduate, Queen’s University, Ontario

“My best friend was assaulted at the first college social event we ever went to. Hardly anyone knows, and few believe it because he’s male. But I helped him through that trauma. I know how hard it was for him to recover.”
—Third-year undergraduate, University of California, Los Angeles

“I was a freshman in college when I was raped in a closet at a party. My ex-boyfriend and his roommates blamed me. I started having panic attacks. My heart would race and I would hyperventilate with no cause. I was diagnosed with PTSD and Generalized Anxiety Disorder, put on anxiety medication, and underwent counseling.”
—Graduate student, California Lutheran University

People with high support needs are at high risk

“I have a sister with severe cerebral palsy and noticed how she would come from high school with certain marks on her body. The doctor didn’t confirm any sexual abuse, but recommended having my sister on birth control. The lack of support and understanding from the doctor was scary.”
—Student, City College of San Francisco, California

“My brother is autistic. I grew up in Alaska and heard horror stories of sexual assault experienced by disabled Native Alaskans in rural communities and in the city.”
—First-year graduate student, Portland State University, Oregon

“My sister has Down syndrome, and one of her friends was sexually assaulted a few years ago. You really don’t think about someone taking advantage of disabled students until someone does. It’s sickening, and more attention should be geared toward this topic.”
—Third-year undergraduate, Kutztown University of Pennsylvania

Sexual assault and disability is a hidden issue

“Unfortunately, this topic is not one that has ever crossed my mind as more than a passing negative thought. I have a lot of experience with children and adults with disabilities and I have never been educated on this issue or thought much about it.”
—Third-year undergraduate, Gonzaga University, Washington

“As someone who works with nonverbal teens with autism, knowing how to respond to their sexuality has been difficult. There is not a lot of guidance from [disability] agencies. And do all teens/young adults with autism stay forcibly celibate? How does the state decide who is capable of giving consent?”
—Fourth-year undergraduate, Notre Dame of Maryland University

“Abuse can happen to anyone, young, old, or disabled. Unfortunately, I feel like our society focuses more on the young and physically able and others are ignored or at least not given the focus they need.”
—Fourth-year undergraduate, Utah State University

This quickie lunch is all about whole foods. No, not the grocery store chain. We’re talking ingredients that stay as close as possible to their natural state. Here, we’re featuring a vegetarian burrito bowl with black beans, veggies, and rice. Eating whole foods ensures we get the maximum amount of nutrients without the additives found in processed foods.

Ingredients

• 1 cup black beans
• 1 cup chopped lettuce (any variety)
• 1 cup microwavable pre-cooked brown rice (choose one that has no additives)
• 1 red bell pepper, chopped
• ½ avocado, cubed
• ¼ cup salsa
• ½ tsp cumin
• ½ tsp cayenne (ground red pepper)

Toppings

• 2 Tbsp. sharp cheddar cheese
• 1 Tbsp. lime juice
• ¼ cup fresh cilantro

Alternatives

Add chicken, use kale instead of lettuce, swap brown rice for quinoa, or roast your vegetables instead of leaving them raw. Not into cheddar? Sprinkle on some Cotija or Monterey Jack instead.

Directions

1   Chop up the lettuce, bell pepper, and avocado.

2   Drain and rinse the black beans. Add the cumin and cayenne pepper. Sauté on low heat until the food is warm.

3   Heat the brown rice in the microwave.

4   Combine the warm ingredients (the black beans and rice) with the lettuce, pepper, avocado, and salsa.

5   Add your toppings (cheese, lime juice, cilantro, and so on) and mix everything together.

Nutrition tips: Those black beans contain fiber and protein to keep you satisfied. The bell pepper gives you a big dose of Vitamin C, and avocado is one of those fats that tastes amazing and is good for you.

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Recipe review

 

These black bean burrito bowls are a great solution to those nights I don’t feel like cooking. This recipe is super quick, satisfying, and delicious. As a health-conscious student on a budget, this is a perfect weeknight meal.

Cost

This recipe gives you about three meals for $20, but there are ways to reduce that. Dried black beans and rice are cheaper than the prepared versions.

Taste

So yummy; I will definitely be making this again. I’d like to try it with the addition of some other vegetables like red onion and roasted sweet potato.

Photos and text by Joanna Carmona 

 “The name calling has to stop”

“I’ve had gay friends tell me that they didn’t want God because they felt God didn’t want them. It is heartbreaking and absolutely unacceptable that we live in a society that has made people feel this way.”
—Fourth-year undergraduate, Arkansas

“People use derogatory terms, such as f** and twink. It’s ridiculous that ‘gay’ is used as an insult. People need to realize the implications. I’ve seen people misgendering trans people. If someone wants to be labeled a specific gender, I don’t understand why it’s hard to understand that.”
—Fourth-year undergraduate, Maryland

“Having a friend [talk about] how someone being called a ‘faggot’ is not offensive is extremely frustrating. Name calling and treating people as ‘less’ than a cis/heterosexual person needs to stop.”
—Fourth-year undergraduate, New Brunswick

“I was talking with a woman who identifies as queer, and she began to cry and speak about how the word [faggot] affects her.”
—Fifth-year undergraduate, California

 “I feel sexual pressure because of their misconceptions”

“After I first came out, I felt pressure from my early partners to fit some kind of stereotype that every gay man should enjoy rough sex, frequently. Intimacy was less of a focus, which made me uncomfortable. Sexual violence was common because many people lost sight of the line between what was acceptable and was going too far, while victims were discouraged [from speaking] up. I found myself in a few shady situations and was judged as not being sexually free or forward-thinking if I was not willing to participate.”
—Second-year undergraduate, Alberta

“I know many people on the asexual spectrum who accepted sex they were not comfortable with because they thought they were supposed to want it.”
—Second-year graduate student, New York

“I hate going to gay bars and being ‘cruised’ by other men. Sometimes I’m just going to have fun and am not looking for a hookup.”
—First-year graduate student, New York

“I’ve had people tell me ‘bisexuals are just sluts.’”
—Fourth-year undergraduate, Alberta

 “It can be terrifying to ask for help”

“It can be exhausting to hear [stereotypical] comments about you over and over again. There are allies, but sometimes the haters will feel louder. It can be terrifying to ask for help when you don’t know if you’ll be bashed or supported.”
—Second-year undergraduate, Ontario

“It is hard to utilize needed services when you see no representation of you.”
—Fourth-year graduate student, New York

“I have a fraternity brother that was assaulted by a man that he was in a casual sexual relationship with. My brother avoided seeking help because the fraternity and many people in our social circle were not aware of his sexual preferences, [which] differed from rigid heterosexuality. I want him and everyone to know that there will always be true friends and family that will support you.”
—Third-year graduate student, District of Columbia

“Oftentimes, [reports of assault] seem to fall on deaf ears, or unsympathetic ears. The ideal situation for help would be to have trained members of their community available.”
—Second-year graduate student, California

 “I want to come out as trans, but I’m afraid”

“Very few people know about my identity and orientation. Sometimes I feel maybe people would respect me if I came out, but [then] I’ll hear some prejudiced remark and be knocked right back down again. Even today, I heard three separate people make a transphobic remark. I want to come out. I want to be able to live life how I want to, but I’m afraid of what might happen if I do.”
—First-year undergraduate, Wyoming

“I have a friend who is not gay and is attracted to females, but he also wishes that he was a female. He knows that to live life and be happy, he should not hide who he truly is. He wears female clothing. There are many awkward and shameful stares, but he remains strong and courageous. Why should he hide? I stand by my friend, accepting and encouraging his identity.”
—Fourth-year undergraduate, Ontario

“The LGB community isn’t always there for us”

“I think the trans community has a very hard time finding help or shelter. In the eyes of the straight community, they are ‘unnatural,’ they are ‘freaks’ and ‘liars.’ To some of the gay community, [trans people] are not ‘truly’ gay, since some female-to-male or male-to-female trans individuals transition ‘too well,’ or they are heterosexual after their changes.”
—Second-year undergraduate, Missouri

“It can be incredibly hard for LGBTQ members to reach out for help, because even doing that could out us and put us in a dangerous situation. And sometimes I feel like my identity isn’t even taken seriously within the LGBTQ community, which doesn’t leave me with a lot of options.”
—First-year undergraduate, Wyoming

 “It’s still not easy meeting new people”

“I am a girl who is dating a girl and I have felt judged and picked on multiple times because of it. As much as people say it is becoming more acceptable, it is still not easy meeting new people and having them find out.”
—Second-year graduate student, Alberta

“Many of closest friends are gay, ace, genderqueer, and so on. I go to a small Christian school that is pretty accepting, and still, they tell me about the things people do or say toward them, even well-meaning things, that are just ignorant and hurtful. My friend has to be extremely careful about who he opens up to, because he never knows how who’s going to be accepting and who’s going to be hostile.”
—Fourth-year undergraduate, Arkansas

“When I [learned about] asexuality, I was so happy to know I wasn’t alone, but telling people still rewards me with weird looks and disbelief.”
—Third-year undergraduate, New York

“Abuse always involves a double standard”

“In high school, people always tended to make fun of this guy who acted very ‘girly.’ It took a great toll on him and finally one day he had enough and came out and told everyone that he was gay and they had to deal with it. I know that the kids who abused him would not have been able to handle what they did to him if [their] positions were ever reversed.”
—Third-year undergraduate, British Columbia

“I am a homosexual male, but fortunately have never been the target of harassment or abuse. I think the situation could have been much different if I were not male-identified and didn’t have a masculine personality. I understand how important it is for all types of homosexual and/or gay men to be accepted, and not be the target of negative actions based on their gender identity or masculine and feminine traits.”
—Fourth-year undergraduate, British Columbia

“My campus community gets me”

“I am gay and I just came out to my friends on campus this school year. I’ve been called names here and there, but the overwhelming support has been amazing. College has changed my life for the better and I couldn’t be more grateful for my school. As they say in the musical Kinky Boots: ‘Just be who you want to be, never let them tell you who you ought to be.’”
—Second-year undergraduate, West Virginia

“I’m a lesbian and I actually feel safe on my campus; times are changing. I do not feel discriminated against.”
—Second-year undergraduate, New Brunswick

“At my college we are a very open community…It is when I interact with older people out in the real world that I sometimes have problems.”
—Second-year graduate student, Missouri

“Two female students holding hands got harassed by a passing vehicle for being gay. It was awful to watch but they stood strong and kept holding hands. Their reaction was inspiring.”
—Fourth-year undergraduate, Ontario

Anxiety strategy: Counseling

“I was deeply affected by anxiety my whole junior year. It took many deep talks with my best friend to finally seek help. I wish I had sought help sooner, for my counselor helped me clarify the root of my thoughts and gave me non-pharmacological ways to manage my anxiety.”
—Undergraduate, Marquette University, Wisconsin

“I am medically diagnosed with a panic disorder, and I was struggling with balancing my workload. I was unable to get out of bed for fear of failure. I sought assistance from behavioral health services on campus. Talking to someone who specializes in working with students helped me work out new strategies for managing stress, and I was able to attend seminars on studying effectively.”
—Fourth-year undergraduate, University of Maryland Baltimore County

“I have anxiety and panic disorder. Through working with my therapist to build skills and change patterns and learned behaviors, I have been able to come off of medication. I still struggle from time to time, but as long as I keep obsessive thoughts under control I do really well.”
—Second-year student, Anne Arundel Community College, Maryland

“My counsellor has helped my change the way I relate to anxiety. Anxiety was not bringing down my grades, but it was destroying my quality of life. I realized this was unsustainable and have been able to adjust my work load and my stress this year.”
—Second-year graduate student, University of Victoria, British Columbia

“I could not focus on the actual class or anyone around me. It felt as if I were in a dream. To fix this, my counselor taught me to count off three senses that I am experiencing in that moment (sight, touch, hearing, etc.). This forced me to feel what is around me and get out of my head. I also focused on breathing exercises so I could calm myself down.”
—First-year undergraduate, University of Maryland Baltimore County

“It took many deep talks with my best friend to finally seek help. I wish I had sought help sooner, for my counselor helped me clarify the root of my thoughts and gave me non-pharmacological ways to manage my anxiety.”
—Undergraduate, Marquette University, Wisconsin

Signs of anxiety: Academic struggle

“Due to my social anxiety disorder, I frequently find myself unable to talk to professors, whether it is to ask a question in class or meet in their office, even if it is to the detriment of my understanding of the material and my grade.”
—Fourth-year undergraduate, Memorial University of Newfoundland, Newfoundland and Labrador

“I worry about writing papers, that I won’t do a good job or I won’t quote correctly so I might be called out for plagiarism. This has never happened, but I have been so affected by these thoughts & feelings that I haven’t done papers & I have gotten lower grades.”
—Third-year undergraduate, College of Southern Idaho

“At one point my social anxiety became so debilitating that I stopped going to all four of my classes, which tanked my GPA and impacted my eligibility for financial aid. I attended therapy and [became] able to graduate and transfer.”
—Third-year undergraduate, University of Maryland Baltimore County

Anxiety strategy: Consider removing the source

“I was overwhelmed with school work and keeping a full-time job. I stopped doing school work for about a week or two. It was really difficult to catch up on everything. Got a D in one class. I quit that job, choosing to have less money and focus on school. Ended up being a good thing.”
—Third-year undergraduate, University of Maryland Baltimore County

“My first face-to-face class in college—News Writing and Gathering—I was in over my head. I was paralyzed and they expected me to sprint. I realized journalism wasn’t for me and I needed to go for what truly sets me at ease: music. I finally got the bright blinking neon sign that told me to stop the direction I was headed in and go for what I know is me.”
—Second-year undergraduate, Del Mar College, Texas

Signs of anxiety: Social isolation

“Anxiety makes it difficult for me to go to club meetings where I have to interact with a group. This negatively affected my ability to make friends and be a positive/reliable part of a team. This semester I’m going to communicate my availability better and be more honest about my problems being social.”
—Second-year undergraduate, University of Maryland Baltimore County

“This is my first semester in college, at a new place by myself. My social anxiety is crippling when it comes to trying to get out there and meet new people. I even find myself getting physically ill when anticipating such situations. I went to the Welcome Week events but was still unable to approach people. It does make me very sad and depressed at times thinking about how alone I am here, but I am still trying to go to events and join interesting clubs.”
—First-year undergraduate, University of Maryland Baltimore County

Anxiety strategy: Find ways to take care of yourself

“There have been times when I have felt like I have to work nonstop and don’t take any breaks. This can make me feel like everything is closing in on me and I shut everyone out. I force myself to take breaks now, no matter the importance of what I’m working on.”
—Second-year graduate student, University of Maryland Baltimore County

“I worked through it with a positive mindset and trying to better my time-management skills.”
—Fourth-year undergraduate, SUNY Empire State College, New York

“Going into my first exam in Statistics, my mind when blank and I couldn’t figure out the first problem. I was getting very worked up. [Finally] I told myself to calm down and move on. I was able to do the next problem easily, and when I went back to the first problem I immediately saw the way to solve it.”
—Second-year undergraduate, University of North Dakota

“I suffered from fairly severe anxiety. I coped by drinking, and sometimes acted out irrationally as well. I have since cut my alcohol consumption to, at most, two to three drinks per month. I work out five days a week. I have a network of friends who are helping me socially.”
—Student, John Tyler Community College, Virginia

In a recent survey by SH101, students identified their most effective anxiety management strategies:

• Support from friends or family
• Regular physical activity
• Getting more or better quality sleep
• Listening to music and reading
• Professional counseling
• Actively maintaining a work-life balance
• Being in nature
• Mindfulness, meditation, or mindful yoga
• Taking breaks from routine

Source: CampusWell survey, September 2016.

Signs of anxiety: loss of perspective

“My first semester at community college I was placed in a math class that gave me terrible anxiety. I must have been visibly shaken because my instructor and classmates asked me if I was OK. I cried hysterically and seemed to think that I couldn’t get through the class and would never get through college. No one could calm me down or diminish my unrealistic fears.”
—Fourth-year undergraduate, University of Maryland Baltimore County

“I end up blowing things out of proportion. For instance, if I stutter in conversation, I wonder if the other person will judge me for that, and eventually stress myself out with the logic that such an event will shape my life for the worse.”
—Fourth-year undergraduate, Memorial University of Newfoundland, Newfoundland and Labrador

“Last fall there was a lot of recruiting going on for internships, and I didn’t feel like I was ready for it. I got a couple of interviews but didn’t get an internship, and I spent the entire semester worrying about how I wasn’t going to get hired after graduation. My grades were terrible that semester because I felt like a failure.”
—Fourth-year undergraduate, University of Nebraska-Lincoln

Signs of anxiety: turning to alcohol or drugs

“Second year of school, stress of final projects and exams piling up, I started taking ‘study drugs’ which in turn made my anxiety worse and had bad physical effects. After that semester I realized that study drugs are not the way, and more effort/ organization in school is what it takes.”
—Fourth-year undergraduate, University of Victoria, British Columbia

“I dropped classes, stop focusing, and even stopped going out. I took up marijuana as I thought it would calm me, but became somewhat dependent and that further affected my performance. I took it upon myself to visit the university counseling center to seek professional help to talk out my problems. After a few weeks, I felt better and my anxiety withered away.”
—Third-year undergraduate, Memorial University of Newfoundland, Newfoundland and Labrador