Is there such a thing as the Grinch but for Valentine’s Day? I think I can speak for lots of singles who are tired of the constant barrage of Valentine’s Day marketing and the general pressure of finding the “right” plans. Even if you’re perfectly content in your single status, Valentine’s Day can trigger complex feelings and be a reminder of societal expectations. Almost 50% of adults in America are single, so you are not alone. If you’re in this boat, this guide is for you! Valentine’s Day doesn’t have to be stressful or a day that you have to miss out on. Here are some ways to celebrate this year:

1. Galentine’s celebration

Galentine’s Day is a celebration of friendship that can take place on Valentine’s Day or any time of the year! There are so many fun ideas for hosting a Galentine’s party, such as getting crafty with DIY projects, eating themed snacks like heart-shaped pizzas, or hosting a romcom movie night. Galentine’s Day is all about celebrating platonic love and the people that are important in your life, which is a unique kind of love that fulfills many needs that romantic love cannot.

2. Self-care night

If you’re going solo on Valentine’s Day, you might as well make a night of it! Get your favorite takeout, turn on a movie of your choice and indulge in a sweet treat of your choice. If you’re of age, maybe have a glass of wine — or two. Put on a face mask and enjoy your own company. There’s no shame in having a night in for yourself and prioritizing your self-care. On a more serious note, it’s important to take care of your mental health when practicing self-care. If you are working through difficult emotions, there are campus resources that can help you work through your experiences.

3. Treat yourself 

Going hand-in-hand with the theme of self-care, treat yourself to something that you would want a hypothetical partner to do for you. If you love flowers, go buy yourself flowers! Or you could even take yourself out to a nice dinner at your favorite restaurant. Maybe you want to see the new romcom movie, “Anyone But You,” but haven’t had the time. Valentine’s Day could be the perfect opportunity. It might sound a bit silly, but treating yourself is an act of self-love and doesn’t require another person.

4. Hit the town

On the other hand, if you’d rather spend Valentine’s Day out and not at home, that’s perfectly understandable. Go to a fun dinner, event, or bar with your single friends to make a night of it. Maybe you’ll find your Valentine after all if that’s what you are looking for, or you could play matchmaker for your friends. 

5. Hit the gym or take a fitness class

If you’re like me, sometimes having a good sweat session can be therapeutic. If Valentine’s Day has got you in the dumps, hit the gym and have a good workout to distract yourself. Perhaps you’ve always wanted to try pilates or kickboxing. This could be an opportunity to try a new challenge. Getting in a good workout will raise your endorphins and make your day better knowing you are working on becoming a better version of yourself. 

6. Spend time with family

If your family members or loved ones are welcoming to the idea, you could crash their Valentine’s Day plans. Maybe go out to brunch or lunch with your family to surround yourself with your people to celebrate this day that’s devoted to love. Spending time with family or loved ones can be a good reminder that you have people in your life who love you unconditionally, regardless of what period of life you’re in.

7. Do something kind for someone else

Gratitude and good deeds definitely lift spirits. They can help remove us from negative thought patterns and remind us of the most important things in our lives. Even showing a small act of kindness to a friend or acquaintance who may be going through a hard time can help brighten both of your days. If you’re interested, you could spend Valentine’s Day volunteering and giving back to your community.

Regardless of how you decide to spend Valentine’s Day, have fun with it and do something that will bring you joy. There’s no reason to forgo celebrations if you don’t have a partner.  Own it and celebrate in your own way!

A pre-workout supplement – usually sold as a nutrient-rich powder to be mixed in liquid – has become a go-to for many athletes across the board. Many claim it helps target muscle and eliminates fat faster, while others believe it’s just a placebo. With there being so many different types out there, it’s hard to know where to start and what to end with. Healthline argues that it is not the actual pre-workout supplement that boosts performance but certain ingredients that produce results. 

The most popular pre-workouts in 2019 are full of amino acids, nutrients and a new up-and-coming ingredient called nootropics – which are supplements that claim to improve cognitive health and endurance. On top of these, there are preferred natural add-ins to almost every pre-workout.

“Certain ingredients in pre-workout supplements, such as creatine, caffeine, and nitric oxide precursors, have been shown to support athletic performance,” Ansley Hill, a writer for Healthline, said. 

It appears that the best and most effective pre-workouts are the ones that simply add missing nutrition to the body, instead of pumping the body full of pure energy – like a Monster or 5-hour energy would. 

“Your best bet is to look for ingredients that supplement nutrients your body is designed to use, like amino acids found in food,” NBA trainer and nutrition coach Adam Bornstein said when asked by Insider about his workout routines. 

There are some downsides to the powders and mix-ins. Excessive caffeine intake and artificial sugars can cause the body to become addicted and fatigued faster, so it’s important to read the label and recommended dosage before starting use. This especially applies in the United States.

“While the FDA provides labeling and advertising guidance (mostly telling manufacturers what not to say),” Darla Leal, a writer for VeryWellFit online Health Magazine, said. “Only the most outrageous claims tend to be challenged by the regulators. By and large, the suggestion of benefits – including how well a supplement will improve your health, mood or performance – is rarely challenged, even if there is little evidence to support the claims.” 

At William Jewell College, pre-workout has a mixed reputation among student-athletes, some of whom have incorporated it into their workout routines.

“I don’t take it much in college now, and it doesn’t seem to be very popular among the football players here,” senior psychology major and former football player Kevin Kim said.

Kim’s teammate and fellow senior psychology major, Danny Presler agrees.

“I think it makes me feel sick because we have real high intensity workouts, but it’s good for powerlifting,” Presler said.

Instead, athletes on campus are told by coaches to keep a healthy diet and sleep schedule to stay in their best shape.

“Our coaches don’t really talk about supplements that often. They just suggest starting with proper nutrition and sleep,” Presler said. 

All in all, there seem to be pros and cons to taking pre-workout, and it can be helpful in certain instances when it is used in the recommended way. Weightlifting and trying to build bulk are key activities in which pre-workout can be the ingredient to finally get the desired results. But when it comes to cardio and high-intensity pushes, pre-workout may not be the best course of action. 

We’ve all heard of the “freshman 15” – those fateful extra pounds that students tack on once they get to college. For a lot of students, the 15 doesn’t end after their first year. Even if you don’t gain weight, it is easy to lose track of a healthy life-style as an over- programmed student. But there are a variety of ways, especially at Jewell, for students to find a healthy balance. 

First and foremost, the problem that we all face is our eating habits. It’s something that affects athletes and non-athletes alike. The struggle with finances, time and will-power can all be detrimental to a college student’s diet. Before you can fix your problems, you first have to find out what your problems are. 

If you are someone who has every minute of every day planned and often forget meals or can’t find time to swing by the caf, meal-prep and setting reminders on your phone to eat are good options. This will help you make sure that when 10 p.m. rolls around you’ve ingested more than just three 20oz Cardinal Grinds. 

If you live off of coffee and have it with every meal, try going for a slimmer option every once in a while. Substituting regular milk with almond, soy or coconut milk are great ways to cut down on some extra fat intake. Also making sure that you’re consuming caffeine at times of the day when you can still have a healthy sleep schedule is important –- with the exception of the occasional all-nighter. 

Eating in the caf can be a struggle when it seems like everything is fried, greasy and covered in cheese. 

When it comes to eating habits, limit the number of times you’re eating out. It goes without saying that while it may be the best option for time and effort, it isn’t the best option when it’s done constantly. Moderation is key, and your stomach – and wallet – will thank you in the long run. 

Another common problem is exercise. If you’re a student athlete you probably don’t have to worry about squeezing that into your schedule. But if you aren’t, and are crunched for time like we all are, there are easier ways than spending time at the gym. 

Of course the facilities in Mathes and the Mabee center are open to all students. If you have time to go get a strenuous workout, go for it. Once a week is better than never. If you only have a certain amount of free-time and want to catch up on a TV show, try watching it while you walk on the treadmill. Chances are you’ll get a lot accomplished without feeling like you’re wasting time. 

And, of course, rest. Making sure you sleep for long enough, but also that your sleeping times are consistent throughout the week is a must. 

Overall, the best way to stay healthy in college is to take care of yourself. Find the ways that work for you, then use them! A healthy body and mind go hand in hand, and you especially need a healthy mind when you’re here at Jewell.