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Disrupt Fitness: Corporate Life and Eating on the Go

By WTOP Staff

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Editor’s Note: The following biweekly column is sponsored and written by Disrupt Fitness.

It’s late, you’ve worked all day and haven’t had anything to eat since lunch.  You need to get home and cook dinner but you’re starving. As you drive home, you’re dreaming about how good some piping hot french fries and a chocolate shake would taste. The thought of cooking something healthy seems utterly exhausting.

We’ve all been there. Let’s face it, with our lives so crazy busy these days it seems as though we never have enough time to eat the way we should. Over the years I’ve developed some habits that help me stay on track even during the busiest of work weeks. Here are a few:

Plan ahead. Planning is already an integral part of your daily life. You plan what you are going to wear to work tomorrow. You plan when you need to leave the house in order to get to work on time. You plan what you are going to say — and not going to say — in tomorrow’s meeting. We really spend a lot of time planning what we are going to do in any given day. But unfortunately, we don’t seem to practice this enough when it comes to our own health and wellness.

Eat breakfast. Your body is ready to go, return the favor and give it something to run on. You wouldn’t drive to work on an empty gas tank, would you?  So why ask your body to do the same.

Pack healthy snacks.  Never leave home without ‘em! They will tide you over until you can get home to prepare a healthy meal and keep you from giving in to the enticing neon hue of the drive thru window.

Pack your own lunch.  Every day at work I see throngs of people marching into the food court across the street to get their lunch. When someone tells me they don’t have time to pack a lunch, I say hogwash, you’ve got time.

For the record, when I say “Pack your own lunch,” I don’t mean throwing a Hungry Man or Lean Cuisine in a bag and calling it a day. Pack a lunch that will leave you feeling energized and ready to face the afternoon.

Do some research.  If you can’t pack your lunch, make sure you are picking places with lots of healthy options. Check out online menus in advance to see if there are healthy items available. Consider finding a juice bar or a health food store, as they usually have healthy salads and sandwiches for lunch. There are healthy options out there folks — it just might take a little leg work on your part.

Remember, eating healthy during the work week is really about planning ahead, about knowing the landscape that is coming, and preparing yourself with good options.  Always set yourself up for success.  Where your health is concerned, settling for less shouldn’t be an option.

We invite you to “Ask The Trainer” any fitness questions you may have! You, the reader, have the opportunity to ask our trainers and specialist your questions related to health and fitness. Send all questions to info@disruptfitness.com. Or check out one of our trainers who focus on nutrition to help you get and stay healthy! 

The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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