In the CNBC article, “Silicon Valley is going crazy for Clubhouse, a social media app with 1,500 users that’s already worth $100 million,” Ari Levy and Salvador Rodriguez described the Clubhouse user experience.

“Upon launching the app, they see a few virtual rooms with the names of the people in them,” Levy and Rodriguez wrote. “Sometimes there are two participants, occasionally there are 100.”

Levy and Rodriguez suggested that a limited number of people are able to access certain chats within the application. The writers recounted a Clubhouse discussion on COVID-19 affecting the prison population.

“Speakers included MC Hammer, political commentator Van Jones, writer and activist Shaka Senghor and venture capitalists Marc Andreessen and Ben Horowitz,” Levy and Rodriguez wrote. “Only about 1,500 people, mostly with ties to prominent tech investors, had access to the chat.”

The application has educational benefits and also offers its users networking opportunities by meeting with others in their area of interest. However, the exclusivity of the application limits the number of people who have access to such benefits. As Levy and Rodriguez describe, only those with preexisting connections to higher-ups, for example, “tech investors,” are able to access certain chats.

In Business Insider, Ryan Ariano created a greater picture of the Clubhouse atmosphere in his article, “What is Clubhouse? Everything to know about the booming invite-only voice chatting app.”

“Clubhouse rooms have a TED Talk vibe, with one guest speaking and everyone else listening,” Ariano wrote. “Other users can join the conversation when deemed appropriate by a moderator, but depending on the chat, this can be rare.”

Jelani Pusey, a junior double-majoring in human development and graphic design, wrote in an email that he had mixed opinions on the application. Pusey mentioned that Clubhouse gave him the opportunity to connect with other Black professionals.

“I have both negative and positive opinions on Clubhouse,” Pusey wrote. “I utilized Clubhouse as sort of an informal LinkedIn where I was able to meet with other Black professionals in similar positions to the ones I aspire to be in.”

Pusey received mentorship from some individuals through Clubhouse. He expressed that he continued to converse with members outside of the application.

“I am currently in a group chat with people I met from Clubhouse where I speak to my peers about school, applications, etc. and it’s really cool,” Pusey wrote.

Pusey referred to potential flaws within the Clubhouse platform. He said that Clubhouse allows certain users to be falsely credited as experts and spread misinformation.

“Oftentimes hosts give credibility to people masquerading as experts to speak as such,” Pusey wrote. “This causes a lot of misinformation to be spread and interpreted as facts.”

Pusey listed negative aspects of the application. He explained that the application users have limited access to content and such content was given a short life span.

“I also don’t like the fact that Clubhouse is an invite-only application that’s only available to iOS users, with no video, subtitles or way to save content to extend its lifespan,” Pusey wrote.

Andrew Ross Sorkin, co-host of Squawk Box, spoke of his experience with Clubhouse in an interview with Clubhouse CEO Paul Davidson.

“Right now, it does feel frankly like a private club, and for those of you, for those folks in it, that actually feels kind of cool,” Sorkin said.

In the interview, Davidson expressed that he aims to make the application open to all. As of now, Clubhouse limits its invitations by providing each user with two invites to send others, and the app may be viewed as elitist. If the application opened to the public it may offer education in a new and more instant atmosphere — a TED talk in real time.

Elder, an adjunct lecturer of music, has recently been revisiting Robert Glasper’s “Black Radio,” released in 2012. Glasper, a 41-year-old pianist and record producer, has released 10 albums since his 2004 debut.

“Glasper is a trained jazz pianist, but his music is really an amalgamation of jazz and hip-hop and soul and funk, put together in packages that are really fresh and current and very original, so there’s something really special about him,” Elder said. “While he draws on the authenticity of the jazz roots, he’s done some things that really brought the music current.”

“When you talk about genres, I think it seems like the walls are coming down more than they used to when putting something into a definition,” he said. “So much music is influenced by jazz now, but it’s not jazz — you wouldn’t put it into the category of mainstream jazz.”

This fall, Elder taught Music 113: Jazz In American Music, which led him to revisit “Black Radio.” Among several other music classes, he also teaches Music 216: Musicianship I and Music 282A: Music Technology, where volunteer musicians come in to be recorded by his students. He said a class he’s teaching can inspire the music he’s listening to. When teaching his class about jazz, he also revisited the work of bassist and singer Esperanza Spalding.

“She writes some really edgy stuff, and did some stuff where she combined jazz with chamber music and some orchestral and symphonic works, so she’s very out of the box and yet still very faithful to tradition,” he said.

He said classes about jazz history are especially interesting to teach because the genre is continually evolving.

“Jazz history, unlike a lot of other types of history, is not done,” he said. “With certain kinds of music history, the books have been closed on it, but jazz is alive and well. The history is unfolding as we speak.”

Mehta, undergraduate director of English and an associate professor of English, usually listens to Hindi film music generated by the Bollywood film industry. Mehta teaches and studies film songs and said while she listens to music for pleasure, she also thinks in terms of where an album falls within the context of the industry and how it compares to other soundtracks.

One of Mehta’s favorite albums of the past year is the soundtrack to “Gully Boy,” released in 2019. The film, based on the real-life stories of two rappers, follows a young working-class man in Mumbai who forges his way to rap stardom. Mehta said she’s interested not only in the album’s themes, but in its roster of more than 50 contributors, far more expansive than that of a usual Bollywood film.

Bollywood cinema soundtracks often employ playback singers and have actors lip-sync songs, but the star of “Gully Boy” sings and raps a number of songs on his own. Mehta said her opinion on this creative choice changed after seeing the film instead of just hearing the soundtrack.

“I thought it might have been better if a playback singer had sung it rather than him because he’s not so great, but when I watched the film it made sense that he was the one who did the singing because we follow this guy’s craft from just beginning to rap to becoming a star rapper, and then by the time that happens in the film, the album also changes to give him a voice appropriate for that,” she said. “So for me that becomes interesting — that listening generates one kind of reading about the voice and its appropriateness, whereas watching the film generates a different kind of reading about that same voice.”

Mehta said she was particularly struck by a track that translates as “Distance.” In the film, it’s played during a scene where the main character is working as a driver for a wealthy family, and the young woman he’s driving is crying in the car.

“As the song is playing, the camera moves between shots of him driving the car and her sitting in the back and we see the strip of the car that divides the two of them, and the song itself begins to both narrate and question the class differences that separate them, that also don’t allow them to be emotionally close, that he’s not allowed to hold her or hug her or say ‘What’s wrong?’ because after all, he’s the driver,” Mehta said.

Hindi film music exists outside the context of films as pop music, and Mehta said this aspect of the genre makes it an especially interesting object of study.

“Most people who know the soundtrack don’t necessarily know the film,” she said. “They function both as part of the film, but they circulate outside of it. It definitely makes them very interesting because the song can generate a story that may contradict the story that’s in the film.”

Within the short span of a week, a tornado of exams, papers and projects will touch down and disrupt everything in its path. Concerned? You should be.

Finals are inevitable, and seemingly, stress is too.

“Stress is definitely one of the biggest things we hear about,” said Casey Phelan, president of Active Minds, a student group aimed at destigmatizing mental health issues, and a junior double-majoring in human development and women, gender and sexuality studies.

Even without exams, college students juggle several different responsibilities and pressures, according to Peter Nardone, general manager of the University Union.

“As students, you’re faced with a lot of things,” Nardone said. “You’re involved in a lot, you’re taking exams, there’s the stressors of graduation, there’s the stressors of ending the semester.”

But according to Jennifer Wegmann, a lecturer of health and wellness studies at Binghamton University, stress doesn’t have to be a bad thing. Instead, students can use it to their advantage.

“Stress actually can help people — it can help them grow, it can help them develop, it can help them be healthier, it can help them be more productive,” Wegmann said. “The mindsets we set up about stress, whether we think it’s enhancing or debilitating, can almost be a self-fulfilling prophecy.”

Unfortunately, Wegmann said most students ignore their stress, which makes matters even worse.

“One of the most [misinformed] coping mechanisms that students are really good at doing is avoidance,” Wegmann said. “And so the more students avoid dealing with their stressors, the more the stressors build and it just becomes a very vicious cycle.”

In Wegmann’s course, Health and Wellness Studies 233: Stress Management, students learn to attach meaning to stress, which aims to gives them new ways to cope.

“Think of it like this — all of the things that are happening to me right now, that are adding stress to my life, are getting me closer to my goals, my dreams and my passions,” Wegmann said.

And if you can’t find purpose behind your stress, Wegmann said it may be unnecessary.

“If you really give yourself the time and space to reflect on the meaning behind the stress, and if you find no meaning to it, that stressor may need to be unloaded,” she said.

Wegmann also said being grateful, having a strong support system and practicing self-care are vital for coping with stress.

“Most think they don’t have time for it, but most research shows that when you actually focus on taking care of yourself, you become more productive,” she said.

She suggests exploring de-stress events on campus. Each semester, the Office of the Dean of Students runs the Stress-free Bing initiative, a two-week program designed to help students relax during finals. Festivities are free and offer a variety of activities, including doughnuts and hot chocolate at “Dean & Donuts,” a “Qigong Meditation” session and Zumba, spinning and other group fitness classes.

Nardone said providing outlets for students to de-stress is an important part of supporting mental health.

“Sometimes as an individual you can be stressed and people may not know, so being intentional in providing opportunities and programs lets people have the chance to get involved, to catch a break, whatever it means to de-stress for someone,” he said.

Residential Life and Active Minds also host de-stress events throughout the year to help students unwind. Phelan said Active Minds aims to educate students on how to care for themselves.

“It’s very easy to overlook the internal side of people’s health and the emotional side of what people go through and what they’re dealing with,” Phelan said. “We just try to spread as much information as we can, because mental health is so individualized and how people cope with that is so individualized.”

Nardone said organizers are consistently working to grow the number of de-stress events offered each semester.

“We recognize that everyone is an individual, and being able to offer a variety of ways to get engaged at the end of the year — to just let the students know that we’re there for them and looking out for them — I think, is really important,” he said. “It’s something that I hope continues, and I think still has the chance to grow.”

Go to every general interest meeting (GIM) that looks interesting

This is really hard if you’re shy, but it’s worth it. One of my biggest mistakes in my first year was not getting involved in clubs because I was too afraid to put myself out there. Don’t repeat my mistake. When the semester gets difficult, it’s easy to bury yourself in your work and avoid socializing, but that’s no way to go through college. Clubs can offer a break from the stress of your coursework as well as a great opportunity to make new friends. You don’t have to join every club you check out, but going to GIMs is a great way to figure out what’s worth your time going forward.

Make use of the career center

You’re a little closer to graduation than the first-year students, and if you haven’t started thinking about internships or job opportunities, you’re in danger of falling behind. Your college degree might get an employer to keep your résumé out of the trash, but most companies care far more about your practical experience in the field than they do about how high your GPA was. Luckily, BU’s career center can help. Between job fairs, mock interviews and one-on-one sessions with qualified career consultants, the Fleishman Center for Career and Professional Development is an invaluable resource in setting yourself up for the post-graduation job search. Don’t wait until senior year to think about your future.

Consider a fraternity or sorority

Fraternities and sororities are not for everyone, and they’re not necessary to build a social circle you can count on. But if you’re struggling to meet people, Greek life can help you make lifelong friends and ease your transition to BU. It’s important to find the fraternity or sorority that’s right for you, especially at a school with over 50 choices. There’s typically a week where all of the chapters on campus hold social events so prospective pledges can meet with brothers and sisters and see if they’re a match. If you’re not interested in the party scene, there are nontraditional fraternities that focus on things such as community service or arts and literature.

Don’t beat yourself up over grades

For me, this was the toughest one. I was a perfectionist before I transferred because I wanted my application to be as strong as possible, and any grade lower than an A was an unacceptable failure. But if you’re like me, this is something you have to get out of your system. BU is a challenging school and the transition can be rough, especially if you’re coming from a community college. You’ll probably struggle in your first semester, and that’s not a personal failure. It’s easy to start believing you’re not cut out for the school, but remember that you got in for a reason. The more time you spend regretting the past, the less time you spend working toward the future. If you’re not happy with your grades, pick yourself up and learn from your mistakes. Look toward the future and become the student that you want to be.

Consider your storage options

For those who don’t live close by or can’t move all their stuff home for the summer, there are many storage companies within a few miles of campus. Heritage Self Storage off of Glendale Drive is a 17-minute drive from campus and Five Star Store It in Johnson City is only four minutes away. Five Star Store It offers a 20-square-foot space for $38 a month and Heritage offers a 25-square-foot space for $75 a month. Similarly, if you’re moving into an apartment or house, know your lease dates and consider moving some belongings into your apartment at the end of this semester. If you are unable to do that, ask a friend if they would be willing to store some of your stuff for the summer.

Wash all your clothes

The last thing you want to worry about after a long finals week is a pile of dirty laundry. Even though it can be hectic, do yourself a favor and get your laundry out of the way. It’s one less thing you have to do when you get home.

Make piles of things to keep, things to discard and things to donate

Throughout the year, you probably bought or otherwise picked up a lot of things you might not need. Whether it’s clothing, empty bottles or schools supplies you no longer need, make three distinct piles: things to keep, things to discard and things to donate. Goodwill is a four-minute drive from campus on Vestal Parkway East, and many residence halls set up donation boxes in the weeks before move-out day.

Don’t put it off, do it in steps

Finals week is stressful as it is, so there’s no reason to add to that by putting off packing until the very last minute. It may seem overwhelming, but taking it in steps is the best plan of attack. Using a study break to pack is always a good option, because sometimes you just need to clear your mind after you’ve been studying for hours. Chipping away at the large list of things to pack feels a lot easier than trying to tackle it all at once.

Pack as efficiently as possible

As most of us live in pretty compact spaces, you probably know how to make the most out of your living space. This should extend to packing up as well. If you have storage crates, make sure you use every last inch of them, because they will make moving things out to your car much easier. Also, keep in mind any breakables you have and wrap those in clothes or plastic bags so they don’t break on your way home. Similarly, if you have a TV, make sure to put cardboard over the screen so it doesn’t get scratched.

Follow your building’s guidelines

Another thing you do not want to deal with after finals are fines for not properly following your building’s moving guidelines. If you live on campus, you should have recently received an email laying out rules for moving out. Remember to turn in your keys if your building uses them, remove all personal belongings from your room and clean up any major messes before checking out.

Named after the late Binghamton University philosophy professor John Arthur, the cafe stands both as a tribute to and a gift for him. Arthur died in 2007 after a yearlong fight with lung cancer. But before his passing, Arthur spent a great deal of time outside the classroom speaking with his students.

“I think he would have liked [the cafe] … the reason he has a cafe named after him is he thought the most important thing to do was to go to cafes, drink coffee, and it was especially important to him to go to cafes and drink coffee with students and talk about philosophy,” said Eric Dietrich, a good friend of Arthur and professor of philosophy at BU.

Dietrich described Arthur as a brilliant and beloved professor, with a quick laugh.

“He was an intense teacher, though,” Dietrich said. “His courses were hard. I think students loved him.”

Arthur was the director of the philosophy, politics and law department at BU. Not only did he create the interdisciplinary major, but he also authored three books and co-edited more than eight, one of which, “Morality and Moral Controversies,” is a leading introductory textbook in moral and political philosophy in the United States today.

Now the cafe offers a relaxed and open environment for students to talk, study or just grab a bagel. Situated conveniently in the Fine Arts Building, only steps away from New University Union and Glenn G. Bartle Library, it serves as a great place to meet people on campus.

Duncan McInnes, a senior double-majoring in graphic design and Spanish, has worked at the cafe since last semester.

“Even before I started working here, it was my favorite place on campus, like I came here every day so I figured I might as well work here, since I was here all the time,” McInnes said. “I think it’s the best place to study also.”

Sean Clarke, a sophomore majoring in political science, also works at the cafe and sees it as a space where education and social activity converge.

“It’s a great place that fosters education through social connections and [has] great deals on coffee,” Clarke said.

Covering one wall is a mural of a cafe on a busy sidewalk. The painting shows people talking and eating at tables sheltered from the sunlight under green umbrellas. This image of students relaxing and discussing mirrors the feel of the cafe on any given day and seems to be exactly what Arthur would have wanted.

At the beginning of each summer, the Student Association Programming Board (SAPB) sends out a survey via email asking students to rate the choices listed for acts to bring to campus, such as one for the fall concert.

According to Max Maurice, vice president for programming of the Student Association (SA) and a junior majoring in electrical engineering, how the students fill out those surveys and the artists that they vote for are really taken into account when the SA selects the acts for these events. Because of the unique way the SA has created its categories, you may be filling out the survey incorrectly, so Pipe Dream got the breakdown on how to do it the right way.

When filling out the survey, which was sent to all registered students via email, several artists are listed with drop-down menus. Often, it’s difficult for a voter’s feelings about an artist or genre to be captured using a scale of “I don’t know them,” “No!!,” “Meh” and “Dying to see!!”

“Many people think of [‘I don’t know them’] as ‘negative points’ against the performer when voting, but that’s not the case,” Maurice wrote in an email. “This choice is just further insight for us to see who we should be looking at in terms of name recognition.”

Maurice described the “Meh” selection as a “choice with the mindset of ‘Yeah, I’ve heard of them; yeah, I know a couple of their songs … but I don’t know if I’d pay to go see them.’”

In other words, If you shrugged when you read an artist’s name, “Meh” is probably the right choice.”

The “Dying to see!!” option, however, should be selected for acts you would love to have on campus or the act you like best in each category, even if you don’t love the particular artist. This selection, much like the “No!!” choice, is considered more strongly by the SAPB than the other, more lukewarm selections.

“SAPB [Student Association Programming Board] always tries to reach out to and book major ‘Dying to see!!’ performers that do well on the survey,” Maurice wrote.

On the survey, for each genre listed, there is a blank space for students to enter suggestions for artists to be added to the consideration pool.

“While there are many more silly suggestions than not, those are extremely helpful as well because a lot of people suggest very cool performers that we initially hadn’t thought of,” Maurice wrote. “Even when we already know a suggestion is completely out of budget/ridiculous, it helps us determine what kind of music or name we should look for.”

He explained that although the SA is not always able to book the most popular artist, it works hard to make selections based on the data collected from these surveys, giving more consideration to artists and genres that are most popular among BU students.

“I hope that students recognize and understand that every single vote on the survey matters and we heavily inspect it to figure out what people want to see,” Maurice wrote.

“The combination of properly analyzing the response of each of these questions is what helps SAPB (hopefully) book an artist that best reflects the students’ general interest.”

Orchids

Orchids are a lovely addition to any dorm room because they add an element of beauty with their colorful blooms and also produce a light fragrance. Two of the most popular orchid varieties are moth orchids and lady’s slipper orchids, but there are many more great options. Orchids only require water every seven days or so and instead of pouring water into the soil, you can give it one or two ice cubes a week, depending on the size. Orchids do need sunlight, but artificial lighting can be used. These plants should be repotted once a year to avoid becoming stale, but otherwise orchids are easy to maintain.

Cactus

One of the more exotic plants to decorate a dorm with is cacti. These plants are very simple to maintain since they love dry, desert-like environments. Bunny ear and baby golden barrel cacti are some popular options. Cacti should be watered thoroughly, allowing excess water to seep through drain holes in the bottom of your pot. However, once watered, the plant should not be watered again until the soil is completely dry. Less is more in regards to watering your cacti, but they need regular water just like any other plant. Sunny spots by windows or artificial lighting will work for these plants.

Lucky Bamboo

Bamboo is a type of plant that enjoys moisture, so it is simple to take care of. Bamboo plants that come in water and pebbles should have enough water to cover the roots at all times and the water should be changed every few weeks. If your bamboo is in soil, the dirt should be kept moist, neither soggy nor dry. It is helpful to mist the plant every couple of days to ensure a moist environment. Distilled water is better for the bamboo plant than tap water, but if tap water is the only option, allow the tap water to sit in an open container overnight to evaporate the chlorine. Bamboo makes a nice desk plant since it requires low to medium light and is also considered to be lucky.

Peace Lily

For those who have a large open space for a plant, a peace lily is a great option. Since it is larger than the other plants suggested, peace lilies are ideal for a common room. One of this plant’s best qualities is that it works to keep air fresh, which is a great help in a stuffy dorm room. Like the bamboo, peace lilies require their soil to be evenly moist at all times and thrive best in bright light. While this plant is especially beautiful, it can be toxic if ingested, especially in large quantities, so keep them away from animals and don’t eat them yourself.

ZZ Plant

It is almost impossible to kill this plant. These plants store water in their stems for weeks so they require little maintenance. However, be sure not to over-water it, meaning there is excess water visible. This drought-tolerant plant does well in any lighting situation, making it perfect for a dorm room where sun may be difficult to come by. Beware though: this is a poisonous plant just like the peace lily, so avoid ingesting any parts!

Cut Flowers
For those who still feel hesitant about the commitment of taking care of a live plant, there is still hope to fill your room with nice plants. Freshly cut flowers are a great way to add decoration to a room, on a table in a common room or in the corner of a desk where you do work. Most grocery stores have a supply of bouquets with roses, gerbera daisies, tulips and peonies being popular choices. To extend the life of these flowers, stems should be cut at an angle to prevent the stem from resting on the bottom of the vase and sealing itself off from its water supply. Also, be sure to use tepid water, not cold or hot, remove any dead blossoms and change the water to increase the lifespan of these bouquets. While a more expensive option, bouquets are a great, low-maintenance option for dorm planters.

The evidence room within the Binghamton University Police Station is full of drug paraphernalia — from large bongs to grinders shaped like grenades — all confiscated on BU’s campus or during traffic stops which the University Police Department has sponsored or assisted with.

Officer Mark Silverio of Binghamton’s New York State University Police said that some of the items they seize are somewhat complicated contraptions.

“These multi-chamber ones — [students] pay a lot of money for them,” Officer Silverio said. “I don’t know if it increases your high or makes it any better. When I was in high school, there was pipes and bongs. Now, we recover these things that are like seven chambers of stuff before [the drug] gets to the actual person smoking.”

Drugs such as marijuana, cocaine, ketamine and Molly have been confiscated from students.

“When we confiscate this stuff, obviously we don’t want to give it back,” explained Investigator Patrick Reilly.

Every couple of months, officers do a “drug burn,” an EPA-regulated process which involves going to a heating plant and burning all of the drugs that served as evidence in now-closed court cases.

College is a time to learn and the police officers embrace their roles not only as enforcers, but teachers as well. They save evidence bags of Molly, heroin, meth and other drugs to show resident assistants what the drugs look like, as many don’t know what to look for.

“Sometimes they’ll walk right by this and see it on a desk and not have any idea that that’s something that they need to be concerned about,” Silverio said.

Most of the drug-related charges given out on campus are related to marijuana possession, because it is easy to identify it by the smell. From Jan. 1 through April 15, there were 68 marijuana-related objects confiscated alone. However, many of the drugs being used on campus don’t produce a smell when they are being used, so it’s harder to find them.

“If somebody’s doing cocaine in their room, there’s no indication in the hallway that someone’s doing cocaine in their room,” Silverio said. “You know when somebody’s smoking weed. So a lot of the other drugs come from marijuana complaints or from traffic stops.”

As a trend, UPD tends to see new drugs on campus before they are seen out in the community. One example of this phenomenon is the use of “weed paste,” which has made its way from dorm rooms to State Street and out into the Binghamton community.

“Everything [drugwise] that’s out there is here,” Silverio said. “The students coming back and forth from the city are great ways to get drugs back up to Binghamton. You’ve seen a couple in the paper here recently, a couple of the fraternities Downtown have gotten pinched and that’s what they’re doing, they’re muling drugs from New York City up to Binghamton.”

For the most part, drug-related charges are dealt with through the Student Conduct Board, as opposed to in court.

“Each officer, it’s their discretion if they want to arrest you,” Reilly said. “If you’re being an asshole, then I’m going to be an asshole back. And me being an asshole back is going to be worse.”

Floating Bicep Curl

Muscles targeted: biceps and deltoids (shoulders)

This exercise takes your average bicep curl up a notch by holding your arms up in the air instead of down at your sides. Just by holding your arms up, you are working the shoulder muscles without contracting your muscles or moving your joints; they are holding your arms up in order to facilitate the bicep curl.

Stand with your feet hip-width apart and with a slight bend in your knees. (A) With your palms facing the ceiling, bring your arms up and out to your sides, parallel to the ground and keep a slight bend in your elbows so they don’t lock. (B) Keeping your upper arm steady, bend in at the elbow and then back out without fully straightening the arm and while keeping your wrists in alignment with your forearms.

Squat to Standing Bicycle

Muscles targeted: quadriceps, hamstrings, gluteus maximus and rectus abdominus (abs)

Squats alone work the quads, hamstrings and glutes, so adding in a bicycle works your core and takes this move to the next level.

Stand with your feet hip-width apart, your weight in your heels and your hands behind your head. (A) Sit low into a squat while maintaining a flat back and ensuring that your knees don’t go past your toes. (B) Upon standing, bring one knee up and crunch one elbow to your opposite knee. Return to standing and repeat, lifting the opposite leg the next time around.

Calf Raise in Plié Squat

Muscles targeted: adductors (inner thighs) and gastrocnemius (calf)

Adding a calf raise into this exercise will not only work the calf muscle, but will increase the intensity of the plié by further lengthening the adductors. Depending on your stability, you may want to hold onto the back of a chair while doing this exercise.

Start in a low squat with your feet wide and your toes pointing outward in the same direction of your knees. Keep your feet wide enough so that when you squat, your knees don’t pass your toes. You’ll want to keep your back flat by tucking your tailbone under your torso, keeping your chest lifted and your core tight. As you come up to standing, rise up onto your toes by lifting both heels off of the ground. To increase the burn, (A) stay low in a squat and (B) just lift and drop the heels without coming to a standing position.

Plank Row

Muscles targeted: rectus abdominus and trapezius (upper back)

The closer your body is to being parallel to the ground, the stronger the force of gravity is against you. Doing rows in a plank will not only activate your core, but will also increase the intensity of your row as you fight gravity to raise your elbow.

Place two weights parallel and shoulder-width apart on the ground in front of you. (A) Assume a plank position with a flat back and with your hands directly under your shoulders, but with your hands gripping the weights as opposed to on the floor. Keep your back flat, your core tight, your butt down and your elbows soft. (B) While keeping your weight centered, slowly raise one arm by driving your elbow up and toward the ceiling. Bring the weight back down and repeat on the other side.

— Be original

MTV posted an article about the resurrection of the infamous “Apocalypse Opener.” This pickup paragraph consists of great lines like “I’m not a creep or a pervert” and “I will not judge you if you’re easy.” Hint: if you have to clarify that you’re not a pervert, you will 100 percent come off as one. Pickup lines can only be successful if they’re semi-normal and original. If the punchline to your joke is “sit on my face,” you are doing something wrong. The easiest way to get someone to like you is to just be yourself. If pickup lines just aren’t your thing, a simple “hey!” will suffice.

— Control the thirst, one message at a time

If you don’t get a response from your first try, sending five more messages will make the person you’re trying to talk to much less likely to respond. You have to remember that people read between the lines, and constant messages make you seem crazy and unstable. Remember, Albert Einstein once said that “the definition of insanity is doing the same thing over and over again, but expecting different results.”

— Maintain your cool

The worst thing someone can do is get irrationally angry when the person they’re interested in doesn’t respond. You didn’t think they were a terrible, heartless, ugly person when you matched, so don’t say those things now because they aren’t interested in talking to you. Just because someone swiped right on you does not mean they’re obligated to fall in love with you, or have to try and get to know you or to even message you back. And if they aren’t showing any interest, why would you think throwing a temper tantrum would change their mind?

— Never match with someone for his or her friend

Tinder is somewhat emotionally terrifying. Your level of self-confidence is controlled by the fingertips of strangers. It’s a big step to put yourself out there and the last message you want to see is, “Hey, you’re great and all but that guy on the right in your second picture is a bit more my speed. Can you set us up?” Don’t do it. It’s not right. Not only are the chances of them helping you slim to none, you most definitely just ruined their night.

— No unsolicited pictures

“I just really want to wake up to an unexpected penis photo,” said no one ever. You’ve heard it before and you’ll hear it again: nobody wants unsolicited naked pictures. You wouldn’t randomly pull down your pants for the cute person you meet in Glenn G. Bartle Library, so why would it be acceptable once you’ve gotten a number or Snapchat via Tinder? It’s a form of sexual harassment, it’s not funny and it’s not going to win anyone over.

— Have fun with it

Again, Tinder isn’t real life, so you can say things that you would never say under normal circumstances. Be funny, relax and be yourself. Find a way to let loose without being scary. If someone says something ridiculous, be ready to shoot back with something witty. All in all, Tinder is a wonderful hot mess. Don’t take yourself too seriously and you’ll be fine.

On-campus:

— Decker Student Health Services Center and the Health Education Office

You might usually only visit Health Services when you’re sick, but they can also help you out when it comes to birth control. Located right behind Dickinson Community, both the clinic and the Health Education Office have condoms and lube available for free. To get to the Health Education Office, just follow the sign around the side of the building and go down the stairs for even more safe-sex resources.

— Rainbow Pride Union (RPU) office

RPU is a student organization dedicated to providing a safe space to the LGBTQ community on campus. Their office, located in University Union West Room 302, has male and female condoms, dental dams, lube and safe-sex information available to all students. Visit their website, binghamtonrpu.com, to see their office hours.

— Your resident assistant’s (RA) office

While you might feel awkward approaching an RA in your building for condoms, it’s your best last-minute, late-night option to make sure you’re safe during a hook-up. Even better, stock up ahead of time so you don’t have to stress when the time comes to get lucky.

Off-campus:

— Family Planning of South Central New York

Located at 117 Hawley Street, Family Planning has both a health clinic and an education office. They provide free condoms and other resources for all your safe-sex needs. And if you need STD testing or other birth control services and don’t want to (or can’t) use your parents’ insurance, they can cover the cost of your visit through the Family Planning Benefit Program.

— Southern Tier AIDS Program (STAP)

STAP’s main office is located at 22 Riverside Dr., close to many off-campus students. They offer free male and female condoms, dental dams and lube. You can find the same resources, as well as STD and HIV testing at one of their other nearby offices at 277 Main St. in Johnson City.

— Identity and the M4 Project

An affiliate of STAP, Identity, an LGBTQ youth center, is located at 206 State St. The M4Project (in the same building) specifically provides a safe space for gay, bisexual and transgender men ages 18-30. They host community programs, provide STD testing and have free safer-sex supplies for anyone in the Binghamton community who needs them.

Some History:

The annual event began in 1968 and, according to parade committee co-chair person Tom Kelly, the parade did not start out as the giant event that we know it to be today.

In what he describes as “humble beginnings,” the parade originally was only 20 minutes in length and featured one high school band and some marchers. According to Kelly, they began introducing pipe bands from other areas in the 1980s; while now there are two local ones that perform, this original absence led to the outsourcing.

So Why Isn’t It On St. Patrick’s Day?

Sometimes, urban legends are true. In order to secure these pipe bands for Binghamton’s parade, the date needed to be moved so as to not conflict with New York City’s and other larger city’s festivities. And while the parade isn’t on the actual holiday, it has grown steadily. In the 1990s, they hired performers from the Philadelphia Mummers Parade, an event known for its colorful costumes. Often the mummers group that performs is the Avalon String Band.

“Usually our parade is when you see them in this area, on any given year,” Kelly said.

With a length close to 90 minutes, Parade Day might be a record-breaking event.

“As far as we know it’s the largest one-day event in Broome County every year,” Kelly said.

And at this point, the parade is about as big as it can get.

“The parade got to the point where we had to limit it a little bit,” Kelly said. “Simply because we did not have the man power to organize it that big.”

So who plans this huge event?

The event is an annual project of the “Hibernian Parade Committee,” with the word Hibernian coming from the word Hibernia, which is what Ireland was called back in the days of the Roman Empire.

While similar in name, the Hibernian Parade Committee is not directly related with the Ancient Order of Hibernians (AOH), a national Irish-Catholic heritage organization. However, many of the 30 committee members are in the AOH or the Ladies Ancient Order of Hibernians (LAOH).

The group begins planning in the fall, with one meeting in October and one in November. During this time they will choose the three people honored in the parade: the “Maid of Erin,” or a girl from the ages of 16 to 25 with some connection to the order, as well as an “official starter,” and the grand marshal.

This year’s grand marshal will be Susan Connors, a past president within the organization. According to Kelly, Connors worked at Binghamton University, and has been extremely active as a part of the Irish community in Binghamton, having had an Irish radio show and being the director an adult Irish dance team.

So What Does All of Parade Day Entail?

To what might be the surprise of many students, not only is it not all about the bar scene, the “crawling” aspect of the day is largely unrelated to the actual parade.

The parade committee is, however, in charge of more than just the parade.

The day begins with Catholic mass at St. Mary of the Assumption on Fayette Street. After the parade, a post-parade party is held at Seton Catholic High School, a popular event that features groups from the parade, including the pipe bands, food and Irish vendors. This event is a large fundraiser for the parade.

It’s not all about students’ drunken revelry — although that aspect is very popular.

Attendees come from other cities and towns in the area, plus places as far as Scranton. In 2000, then-Texas Gov. George W. Bush walked in the parade during his campaign.

“A lot of people — natives of Binghamton — plan on coming back to the area on Parade Day to see people they haven’t seen in years,” Kelly explained. “They look forward to that.”

This year’s theme is the “Irish Rising Centennial: 1916-2016,” in honor of the 100 years since the Easter Uprising. Catch the parade at 1:30 p.m. this Saturday.

CollegeHumor is a website founded in 1999 that combines funny comics and videos; it’s also the company that brought forth the Webby Award-winning YouTube series, “Jake and Amir.”

The CollegeHumor Live show at BU starred Thomas Dale, who has appeared on popular shows like “Chelsea Lately,” along with Matt Pavich and Brady Matthews. Pavich was the winner of the New York Comedy Festival’s New York’s Funniest competition and Brady Matthews — the show’s opener — has performed in places such as The Comedy Store and has also toured the Western college scene.

Over the course of the evening the three entertainers discussed racism in radio commercials, compared vaginas to Disneyland and said girlfriends were bad to “Netflix and chill” with.

While their purpose was to entertain, it was clear that they were walking a fine line.

“There were definitely a couple controversial jokes,” said Bernadette Machuca, the vice president for programming for SAPB. “You always hear something like that at any comedy event.”

The comedians were not screened beforehand.

“We had no control over the selection of the comedians for this tour, or the material that they were going to cover,” said Machuca, a senior majoring in Biology.

The comedians, on the other hand, were clearly comfortable with their material.

Matt Pavich, a New York City native, thinks that he isn’t stirring the pot, but rather making difficult topics more bearable.

“If you actually listen … I’m not like hating on anyone or saying anything bad,” said Pavich. “I’m trying to diffuse that situation.”

Some students were grateful for the candidness of the show and overall thought it embodied the troupe’s namesake, as the performers joked about stereotypical college obsessions like sex, drugs and technology.

“I think it can be tricky to joke about controversial things and people get offended, but I think it’s good to laugh about it,” said Lauryn Maleski, a freshman majoring in human development.

The final act was headliner Thomas Dale, a Long Island native who now lives in Los Angeles; Dale was met with some mixed feelings from the crowd. His skit centered around his sexual orientation, defining himself as a gay guy who wishes he was straight. Since the topic rarely strayed, some students were disappointed with the ongoing joke.

“I didn’t really like the third one,” said Fiona Tarzy, a senior majoring in philosophy, politics and law. “I thought that it was the same sketch over and over and over again. I think he could’ve moved on to a different bit.”

However, other students felt Dale’s topic added a sense of realism to his bit.

“I enjoyed him a lot,” Maleski said. “It was a heavy laugh I needed. He talked about a lot of serious things that he might be dealing with and going through and that’s a way of coping so I respect that. I think it’s a healthy thing to do.”

Your weekend can start out sweaty, as the wrestling team takes Brown University to the mat at 3:00 p.m. on Saturday in the West Gym. This event is free for students as long as you have your ID, so it should definitely be in the running if you are looking for a bargain daytime date. If you want to actually work out with your date, take a bike ride around campus with BU’s free bike share program. They’re open every day from 12 p.m. to 8 p.m., and can be taken out for four hours at a time.

Other possible date sites include the bowling alley in the Old Union. It’s the kind of date most people would pay for off-campus, so why not take advantage of the thing your tour guide told you about, but knew you’d never use. It’s open from 3 p.m. to 1 a.m on Friday and Saturday, and 3 p.m. to 10:30 p.m. on Sunday. If you’re more into playing pool, try the billiards room right next door. Open during the same times as bowling, you can impress your date with mediocre shooting skills.

If you don’t have Netflix, but still want to Netflix and chill, rent a movie for free from Munchies, also located in the basement of the Old Union. Pro-tip: snacks are also sold here, which are clearly a necessity.

On Saturday night, the Binghamton Ballroom Dance Association is hosting their Valentine’s Day Social in the Mandela Room at 7:00 p.m. The cost is $3 for students and $5 for community members. Even if you don’t know how to dance, the event is a fun way to spend your Valentine’s Day Eve and a perfect excuse to get dressed up. The dance moves that the team will be teaching don’t require a partner, but if you hit it off with a fellow attendee, there will be opportunities for a two-person tango.

Also, this Saturday night is Late Nite’s Annual Drag Show, which is being held at 8:30 p.m. in the Chenango Champlain Collegiate Center Multipurpose Room. Late Nite’s entire weekend of programming is Valentine’s Day-themed, complete with screenings of classic romantic comedies and lots of candy and crafts. The Drag Show will feature your fellow students dressed in drag and strutting their stuff as they compete for a cash prize.

On Sunday, the love fest continues on-campus as the music department hosts a concert, “Trilogy Trio: Among Friends.” The show will be in the Anderson Center’s Chamber Hall at 3:00 p.m., which is the perfect post-breakfast-in-bed timing. Tickets are $5 for students, $7 for faculty, staff, alumni and seniors and $10 for the general public. As the title suggests, this is the perfect event for friends to attend together and you will definitely see the camaraderie on-stage as the intimate musical trio performs.

Things heat up on Sunday night as Diverse Cultural Xcellence hosts their “Love Uncensored” event at 7:00 p.m. in Old Union Hall. The event, which is $5 for individuals and $8 for couples, will feature dance performances from the organization’s executive board and a hip-hop performance from ProjectDCX.

No matter who you spend your Valentine’s weekend with or where you spend it, remember that the true meaning of the holiday is to show the people you love just how much you care about them.

You’ve undoubtedly heard the term “senior bucket list” before, but if you haven’t, it’s the list of things that a senior wants to do before they graduate. The truth: these days of our lives are going to end and now is the time to start making the decisions about what will ultimately define them as the “best years of your life.” While these lists often include novelty memories like “sex in Bartle/Lecture Hall/undisclosed public place,” they might also include more powerful emotions, like finally telling that person you’ve been crushing on how you feel.

Or, let’s suppose you’ve been a bit of a homebody these last few years. Maybe it’s time you finally went out and explored the city you’ve shied away from. Granted, Downtown Binghamton can be a little intimidating at first, but it’s really not so bad. Court Street alone is home to gems like Laveggio, M&D-R-Nuts, RiverRead Books and so much more. Not to mention, there’s no better time to start trying out all the restaurants you’ve never been to. Binghamton might not be New York City, but there is a trove of art and culture to appreciate for those with a willingness to go find it.

Contrarily, if Binghamton is just not the place for you, leave! How many times in your life will you be caught in Upstate New York? Unless you’re from here, probably not many. Both Syracuse and Ithaca are a mere hour’s drive away and ripe for exploration. If you’re tired of never finding anything in the Oakdale Mall, give Destiny USA in Syracuse a shot. If you’re bored of circling the Nature Preserve to get your fix of the outdoors, Ithaca has a whole roster of waterfalls and hiking trails for you to visit.

These four months can’t be all play and no work, however. PSA: graduation isn’t a right, it’s a privilege. Four months might not seem like a long time, but it’s plenty of time to completely derail your graduation goals. This is it; there’s no time left for makeups. It’s time, ladies and gentlemen, to keep your eyes on the prize. Stay focused, go to class and for the love of God, don’t fail yoga. Oh, and don’t forget to order your cap and gown.

Lastly, maybe it’s time to start looking for a job. The next step of our lives is just as important as the one that came before it and it’s much better to start preparing for the future as early as possible. Nobody wants to be left floundering after college in their parents’ basement, so start sending out some résumés. Speaking of, get your résumé reviewed while you’re still here. We’re leaving, so it’s time to drain this school of all the resources they have available to us.

If none of this piques your interest, then ask yourself: what are the things you’ve always wanted to do, but haven’t? What kept you from doing these things before? If the answer to the latter question is “busy,” it’s time to free up that schedule. Get out of the house. Go party with Rasa. Become a Weekend Warrior. Get brunch. It doesn’t matter. Just make this semester the best ever, because it’s the last one you’re going to get.

Schedule bedtime

When most people plan out their busy days, the last thing they think to do is pencil in time to sleep. Even if you think you don’t have time for some shut-eye, getting a good night’s sleep improves your mood and helps you stay focused throughout the day. Taking the time to make sleep a priority will make getting through everything else a bit easier. Instead of planning to stay up as late as you need to study, planning to sleep will force you to shift your schedule up and study at a more reasonable hour.

Set weekly fitness goals

A lot of people are too broad when setting fitness goals. Telling yourself that starting tomorrow, you’re going to commit to going to the gym five days a week for the rest of the semester will likely end in a failed resolution. Instead of setting long-term goals that are hard to live up to, start by setting small goals every week. Keeping your schedule for that week and the weather in mind, you’ll be able to tailor your fitness goals to suit your immediate future. For example, on Sunday you can decide to run Monday and Thursday, lift on Wednesday and take a Zumba class on Saturday. Once you allow setting weekly goals to become a habit, you’re no longer just fulfilling a resolution — you’re starting a new lifestyle.

Plan healthy snacks

You know when you have classes and you know how long you can go before feeling hungry. But for some reason, you still seem shocked that you leave your 2:40-4:15 with hunger pangs. Instead of letting your hunger get the best of you and reaching for the first bag of chips you see, make a habit of bringing a healthy snack to class to perk you up and hold you over until dinner. Pack a protein-rich snack like an apple and Greek yogurt or hummus and carrots. You’ll thank yourself later.

Take care of your skin

While this seems obvious for some, a lot of people tend to skip out on routine skin care. The winter air is too cold and dry to be lax with your skin. If you shy away from washing your face too often this season because it dries out your skin, you need to find a new face wash and use a good moisturizer. Lathering up and moisturizing in the morning and at night will give your skin the nutrients it needs to protect itself from the cold, and the moisture to prevent dry patches. You’ll want to avoid any harsh face washes — especially ones with alcohol. Opt for a more gentle formula, and finish it off with a thick moisturizer.

Take the time to clear your head everyday

Whether it’s watching an episode of your favorite show, meditating or taking a barre class at the gym, it is essential to get out of your head for a bit every day. The best way to relieve stress is to find the relaxation techniques that work for you before you need them. Your mental health is just as important as your physical health, and making daily relaxation a habit in the beginning of the semester will benefit you down the road.

Snapchat:

caseyneistat: Casey Neistat is a vlogger and producer who often shares his day-in-the-life style videos through Snapchat, in addition to posting them to his YouTube account. His style of talking directly to the camera about what he is doing helps the viewer feel connected to Neistat, and will definitely inspire you to be more curious about what is around you and to work harder to make sure you are doing the things you love.

hannahbgood: In addition to showing off her killer abs, Hannah Bronfman, a DJ and fitness celebrity, shares videos and pictures of her workouts, healthy meals and celebrity events. Yes, she has it all, and her account will make you want it all, too.

Twitter:

@simonsinek: Author and TED talker Simon Sinek tweets about life, work and play, while providing inspirational insights about achieving success. Sinek’s goal of providing inspiration is clear in his Twitter bio, in which he writes, “To run & jump & laugh & cry & love & hope & imagine … to experience as much as I can all for one purpose: to inspire.”

@GinaRudan: Every day, author and Google employee Gina Rudan shares her insights about life, including making tough choices and tackling challenges. A recent example is a quote Rudan shared from Goethe: “We must always change, renew, rejuvenate ourselves; otherwise we harden.”

@UncleRUSH: Russell Simons often tweets short and sweet messages about love, peace and happiness, as well as other insightful articles or stories. The business magnate is constantly praising other celebrities, and will remind you to compliment your friends a little more often.

Instagram:

@levoleague: Levo League began as a website for Millennial job seekers and young professionals, but has since morphed into a more socially driven network for those same audience members to connect and share ideas. Their Instagram account shares inspiring images paired with easy actions to take to get ahead in your career, making the thought of post-graduation adult life a little less stressful.

@natgeotravel: Run by National Geographic Magazine, this account is constantly filling feeds with awe-inspiring photos that will make you want to go anywhere you can get a plane ticket to. Even if you can’t really afford to travel this semester, this account will remind you to get outside and off campus, to look around and to see things in a new light.

Tumblr:

the-worship-project.tumblr.com: Even if you are not religious, you’ll be able to find a post you like on this account. The account pairs inspiring quotes with killer visual design skills to create images you will definitely consider making your phone background.

thetrevorproject.tumblr.com: This account, run by The Trevor Project — an organization that provides services and support to LGBTQ youth — shares things from across the web including articles, comics, quotes, pictures and advice. Whether or not you identify as LGBTQ, this account offers lots of inspiration to overcome challenges you might be facing in any part of your life.

Child’s Pose

Sanskrit name: Balasana

Start in a kneeling position. Chung says that depending on how flexible you are, you can start with your feet apart or bring your big toes to meet right under your sacrum, which is the triangular-shaped bone at the base of your spine and connects your hip bones to form your pelvis. Neither position is easier; it just depends on what you find comfortable. Once you find a suitable position, rest your butt on or above your heels and allow your torso to fold forward and your head to drop toward the floor, almost touching chin to chest. While doing this, tuck your pelvis under to lengthen your spine. Your arms can either extend forward in front of you with your palms flat on the ground, or they can lay at your sides with your fingertips pointing behind you. In either position, Chung says you can imagine pushing your head, neck and shoulders down and into the floor, to help you spread your shoulder blades and stretch your spine.

Reclining Bound Angle Pose

Sanskrit name: Supta Baddha Konasana

Sitting up straight with your legs straight out in front of you, bend your knees and draw your heels in toward your pelvis without your feet leaving the ground. Allow your knees to open away from each other and drop toward the ground. Slowly recline backward, bringing your elbows to the ground, then lower your back all the way to the ground. Gently shift side to side on your butt to allow your spine to lengthen while maintaining the natural curvature of the lower back. Chung says you should allow your knees to relax and to not force them to touch the floor if they don’t do so naturally. Gently bring your shoulder blades inward and allow your arms to relax with a soft bend in your elbow, your forearms away from your body and with your palms facing the sky. If you need more support, Chung suggests placing your knees and thighs on either a yoga block, pillows or even folded blankets.

Upside-Down Pose

Sanskrit name: Viparita Karani

Chung says many people already do this pose, and she often sees people resting in this position while using their phones. Begin by facing a wall that is about a foot away in an upright seated position. Slowly lower your torso toward the ground and then raise the legs to lay against the wall. If this is comfortable you may stay here, or for an added stretch, you can slowly begin to push the body toward the wall until your hips form a right angle. If you have any pain or discomfort from resting your hips on the ground, Chung suggests supporting your lower spine by placing folded towels or blankets underneath the sacrum.

Downward Facing Frog Pose

Sanskrit Name: Adho Mukha Mandukasana

Begin by first settling into a tabletop position, where your hands are underneath your shoulders and your knees are stacked underneath your hips. Your back stays flat, and your gaze is between your hands. Rotating from your knee, allow your toes to point outward, with the instep of your feet on the ground. Slowly begin to widen your legs by walking your knees out to the sides, coming onto your forearms once you have found a comfortable position for your legs. Keeping your elbows underneath your shoulders, Chung says you can push your body far back enough so that you feel a small stretch in your inner thighs. You can also create movement by slowly rocking your body back and forth. Chung added that this is one of her favorite poses, but she warns that if you do have a lot of tension in your hips or lack flexibility in this area, this pose may not be comfortable or easy for you to rest in.

Broome County Public Library

If you thrive in the library environment, try studying at the Broome County Public Library. Located on Court Street past the traffic circle, Broome County Public Library is a quiet place closer to home to get your work done. You can also access the library’s databases while you’re there if you need to do any last-minute research.

Your Home Public Library

For those who live further down Main Street, Your Home Public Library in Johnson City is another option for silent studying. It’s a cozy, historic building, and if you’re easily distracted, it’s unlikely you’ll see anyone you know. Studying at either of these libraries would be best if you’re the most productive during the day, since they close at 8 p.m. Monday through Thursday and 5 p.m. on Friday and Saturday.

The Shop

When you’re trying to work in the evening, try The Shop. A café, bar and creperie on Washington Street, it’s perfect if you need a caffeine boost — or a beer — while you work. This spot is also great for those who work better with background noise rather than absolute silence. The Shop has plenty of tables for studying with friends or spreading out on your own, and there are no finals week woes that a sugary crepe can’t fix.

The UDC

You may have had a class or two at the University Downtown Center (UDC), but it’s definitely an underrated study spot. The Pods area is way less crowded than anywhere on campus, and there’s a Jazzmans stand to cover your caffeine and snack needs. Large group and individual study rooms are located behind the Pods area, which is great if you’re planning to set up camp. UDC doesn’t offer as many tables for looking over textbooks and readings, but if you need a computer for papers or other assignments, it’s an easy option for off-campus students. Plus they’ve started extended hours for finals week; beginning this Wednesday, the UDC library, room 121 and room 122 are going to be open from 7:30 p.m. until 1:00 a.m.

Chroma Cafe and Bakery

If you’re on a time crunch and barely have a free moment to eat anymore, Chroma Cafe and Bakery covers all your needs. Their panini sandwiches and baked goods are perfect finals week fuel to shovel in your face with one hand while holding flashcards with the other. It also serves coffee from Laveggio Roasteria, which is located right next door. And if you’re looking to study at a coffee shop that isn’t a crowded Starbucks, try Laveggio — their Nutella latte is an important selling point.

Meditation

“It doesn’t have to be something that’s really complicated.”

You’ll want to start in a comfortable, upright position with your spine elongated to provide for optimal air-flow through the lungs. This will help to oxygenate your body’s tissues and relieve muscle tension. Close your mouth and, slowly and steadily, breathe in and out of your nose. Clear your mind and focus on feeling your body. If you’re having trouble concentrating, fixing your gaze on an object or repeating a mantra — a word, statement or sound — can help. Thompson feels that when most people start meditating, they overwhelm themselves by trying to do too much too soon. To prevent this, she suggests starting by meditating for only 2-5 minutes and building up to longer periods of time.

Progressive muscle relaxation

“A very helpful tool for people who are having a hard time sleeping.”

Cited by Thompson as a more active method of relaxation, this is a series of 10-15 second muscle contractions in particular areas of the body. After contracting each muscle, relax for 30 seconds before moving on to the next area. Thompson suggests starting with your feet, and then moving progressively up the body, eventually ending with your face. She says this creates a “systemic paralyzation effect,” as the body becomes more relaxed with each phase. If stress is keeping you awake at night, this can be done in bed to help induce sleep.

Creative Projects

“They don’t have to be elaborate.”

Thompson says that any sort of creative outlet can provide a temporary distraction that will be helpful in the long run. She suggests coloring, painting a picture, organizing a scrapbook, sewing or cooking to take your mind off of studying. The key to this method is to keep it simple. Don’t add stress by turning your craft into a big production. Keep it to about 20-30 minutes.

Cat Rest

“I am under the complete conviction that healthy adults should not be napping during the course of the day.”

Thompson warns that napping throws off the biological rhythms of the body and makes restful sleep difficult at night — the time when humans are programmed to sleep. She suggests opting for a cat rest instead, which consists of laying in your bed for 20 to 30 minutes without falling asleep, coming back to awareness to a soothing alarm and forcing yourself to get up. When you get up, you should expect to feel like you’re in between being asleep and being awake. Allow yourself to come out of the fog and you’ll feel much more focused, rested and ready to be productive. If you can’t do this without falling asleep, opt to meditate in a place where you’re less likely to fall asleep, like a busy area in Glenn G. Bartle Library.

Eat healthy carbohydrates

“You want to have things that are mentally and physically stress reducing.”

Thompson suggests choosing wholesome foods that you also enjoy. A lot of people turn to sugary, refined carbs when they’re stressed because carbs elicit the production of serotonin by the brain, which allows people to feel more calm and relaxed. Try eating unrefined carbs like whole fruit, or whole-grain breads or pasta. The difference is that while both refined and unrefined carbs will produce serotonin, refined carbs also make you feel sluggish, while unrefined carbs will keep you fueled and focused.

Thompson notes that not all relaxation techniques work for everyone and that what works for you can also change over time. She suggests exploring different methods when you’re not stressed so you are prepared for when you need to use them. Be mindful of your time and use these methods responsibly as short, 20 to 30 minute distractions.

First, you have to figure out which approach you want to take: hardware or software. Hardware includes physical pieces of equipment like keyboards, synths, samplers and drum machines. Software refers to digital audio workstations (DAWs), with the most popular being programs like Ableton Live, Logic and FL Studio.

Software-based production has quickly become the route most newcomers take. The beauty of modern DAWs lie in their ability to be paired with Musical Instrument Digital Interface, or MIDI, devices, recreating the physical interaction between the artist and the music that software alone cannot. Most modern keyboards have MIDI capability, allowing them to connect to the computer and input digital notes into DAW software. This allows you to play piano chords, add in basslines and trigger samples all by playing and manipulating the settings of your keyboard. Although cheaply made and not known for their longevity, the MPK series by Akai is an affordable option to begin with MIDI. Another inexpensive and easy-to-use keyboard is Korg’s microKEY; both are designed with beat production in mind.

If playing keys isn’t for you, the best substitutes are drum pads. These are rubbery squares on a grid that can be tapped for different sounds. Depending on what you assign to each pad, that could be a snare hit, hi-hat or literally any other audio clip you desire.

Native Instrument’s Maschine line includes a few different pad-based units, seamlessly pairing their own software with hardware drum pads and controllers. Like most controllers, the Maschine cannot be used without being hooked up to a computer, but with their on-board screens and buttons, you can create most of your work right on the device itself. It gives you the choice of using your mouse or strictly your pads to control the program. Check out the Maschine MK2 for a serious production device with dual screens and a gorgeous button layout, or the Maschine Mikro for a smaller and more affordable device. Both come with the same software, but you will have to do a little more menu surfing with the Mikro due to its small screen and compact design.

While software cannot be matched in its manipulability or processing power, hardware equipment has long done justice to hip-hop. Sometimes with software, you have so many possibilities bogging you down that nothing actually gets done.

If you want freedom, nothing can touch Akai’s Music Production Controller (MPC). MPCs paved the way for modern hip-hop, and you’d be surprised by how many hit songs are still made using them. The MPC1000 arguably presents the best option for new beat-makers at a reasonable cost for a used unit and a combination of positive characteristics adopted from each of its predecessors. It is small and fairly portable, yet gives a very balanced MPC experience with productive sequencing and streamlined design.

If the MPC is too expensive and complicated, Roland makes a series of portable samplers with great effects. The SP-404sx is arguably their best model due to its SD memory card storage, processing speed and ability to run off batteries for ultimate portability. They have many limitations, but force the user to get extra creative.

At the end of the day, both hardware and software have their pros and cons; it is how you use your gear that matters most.

After what was approximately a two-month process of qualifying online poker games — 47 to be exact — Breban, a junior majoring in mathematics, was flown to Arizona with the promise of a free trip and no personal expectation of winning. He started out in fifth place and at 19, he was the youngest at the table. He then returned to Binghamton the following Sunday, $10,000 wealthier and tanner than usual for November.

The nine competitors were hosted in a mansion that Breban described as having “a ‘Hunger Games’ vibe.” While they all relaxed and had fun with each other the night before the tournament, the competitors knew the others would be out for blood the next day.

Players entered the game with the same amount of chips from previous qualifying games. Breban’s victory was a big accomplishment considering the stacks were not re-equalized. Breban’s starting point was fifth place. In Arizona, he was seated to the right of someone whose stack was three times the size of his own. This was a disadvantage because the person to the right had more chips and made his moves after him.

But nonetheless, Breban found that his ability to ignore stress and compartmentalize came in handy at the table.

“I’m a pretty mellow person,” Breban said. “I ignore the problem, told myself there is no $10,000.”

Emil Aceto, a competitor from Florida State, whose collegepokertour.com username is “Bananas,” and Breban, whose username is “GuessWoo,” were the final two in the last round. At this point the stacks were greatly uneven in Breban’s favor; he had a total of 479,000 chips, while Aceto had about 6,000 chips. They might have been the final two, but Aceto wasn’t a close second when Breban won on a pair of fives.

“I had spent months yelling at [Aceto’s] username,” said Breban. “I met him and told him I had hated him a few hours ago [before I knew he was a cool guy].”

Breban says that people often ask about how well he can read other players tells, or signals that they are happy with their hand of cards or vice versa. Breban doesn’t credit himself with the ability to read tells exceptionally well — it’s hard to get to know players that individually — but he is very good at observing patterns. In fact, Breban would argue that anyone who thinks tells are an important part of poker is an amateur.

“My opponents played pretty conservatively without taking risks and I was able to take advantage of that,” Breban said.

While individual instincts can be chalked up to luck and choices of other players, there is a lot of depth to the game.

“Any individual game is luck, but if you play one million games and win 500,000, there has to be some level of skill or awareness of the game,” Breban said.

Watching the game again on a broadcast provided Breban with a lot of insights. He saw he made more bluffs than he had realized and threatened to “go all in” often, and the pro-player commentary provided fresh analysis and perspective. Breban credits his awareness of being on TV and broadcasted in front of friends and family as fueling his desire to advance.

“My grandpa has a restaurant at home and they were watching it in the kitchen,” Breban said.

In addition, he thought of the BU poker club where the competition had been advertised. The tournament reached out to involve qualified representatives from poker-related clubs around the country.

The club’s members had varying levels of commitment, with those that play more casually and a few more hardcore competitors. Within their 120 members lies some pretty big talent, as another member, Jason Hoffmeier, also participated in the competition and took fifth place. Hoffmeier, a junior majoring in environmental chemistry, began the competition in seventh place and moved up.

“With this win, it not only solidified our existence as a student group, but proves once again how talented our students are and how great Binghamton University is,” said Benjamin Sachs, president of the club and a senior majoring in accounting.

Riding the win into his 20th birthday, his friends allotted him a week of bragging and celebration.

“They were happy when the week was over,” Breban said, “but they understood why I needed it.”

“Sorry” — Justin Bieber

If you haven’t seen the video for Justin Bieber’s single “Sorry,” stop what you’re doing and watch it now. The song’s upbeat tempo is perfect for cardio, whether you draw inspiration from the video’s amazing choreography or skip the dance moves for a run on the treadmill. The song’s tropical house vibe is also rhythmically sound, so it’s a great choice to keep you going during repetitive body weight training like crunches or push ups.

“Plastic Bag” — Drake and Future

A true gem off of Drake and Future’s dual release “What a Time to Be Alive,” “Plastic Bag” is the perfect song for a move the rappers are sure to appreciate: squats. One of the slower and less-hype tracks, the song has a consistent rhythm that creates perfect timing for the up and down motion. Plus, you can pretend that you’re picking “up all the cash” while Drake watches. You know, if you’re into that sort of thing.

“Roses Ft. Rozes (Sammy Remix)” — The Chainsmokers

You should only listen to this song in public if you are comfortable with your dance moves, because it is impossible to sit still while it’s playing. The song gradually picks up in speed, so if you’re looking to transition from a jog to a run, we’ve got you covered in tempo. That being said, be careful not to fall off the treadmill from excitement once the beat drops. Also this song is on SoundCloud, but it’s worth the download.

“Cake By the Ocean” — DNCE

The song might talk about eating cake, but it’s enough to make you want to keep running for miles instead. This newer track is 3:38 seconds of pure unadulterated fun, and with four members, DNCE has an awesome group singing effect. You might be alone at the gym, but you’ll feel like a slew of your most high-energy friends are cheering you on. Also, Joe Jonas is in this band. Need we say more?

“Hit Em’ Up Style (Oops!)” — Blu Cantrell

For anyone that likes to work out while feeling like the coolest person in the gym, then travel to 2001 with this necessary workout track. This song is all about getting back at cheaters by selling their things and spending their money. Tune out everyone else in the room and feel like the badass you really are while you get in shape. How can you not feel motivated with lyrics like, “Put your hands on his cash and spend it to the last dime for all the hard times”?

“In Too Deep” — Sum 41

2001 brought us another great workout hit, this time in the form of Sum 41’s “In Too Deep.” This song is angsty and angry and everything that you need blasting in your ears while you attempt to lift. Especially if you’ve had a bad day, this song is cathartic in all the right ways. Channel that anger into something productive as you work off the pounds of stuffing you ate last Thursday.

“7/11” — Beyonce

If you want to get a Beyonce booty, then you’re going to need to put in some major work. The superstar’s hit is perfect for intense leg exercises, especially those that include any type of pulsing. Since the lyrics don’t really make sense, you won’t be distracted from the song’s infectious and high-energy rhythm, which will help get you through even the most painful of leg days.

If you’re looking to save on quality pieces, the best clothing deals you’ll find online won’t be from retailers like Forever 21 and H&M, whose prices are already low year-round. While both retailers have heavily discounted their prices for the occasion, this is the time to focus on the big players.

Try exploring online-only clothing retailers like ASOS and Net-a-Porter. While you’ll spend a little more than $1.99 for a tank, these sites, among others, are offering deep discounts on quality designer clothing. You may not want to splurge on a $1,000 Dolce & Gabanna jacket, but for women, Net-a-Porter has many designer finds for an extra 50 percent off for the holidays. If you are looking for a wider variety of items, ASOS offers men’s and plus-size clothing, as well as discounts on already reasonably priced options from designers, as well as their in-house brand.

Another way to get great deals is by going directly to the source. If you’re dying for a new pair of Adidas Sambas, check out their holiday sale before looking at other sources. While Target may be offering 15 percent off site-wide for knock-offs, designer brands like Adidas and Kate Spade are giving deep discounts that make the prices comparable. Still, some items will be more expensive, but investing in quality pieces that will last will save you more in the long run.

For those more electronically minded, Cyber Monday is one of the best times to save on televisions, computers and other tech gadgets you’ve been dying for. If your laptop is on the brink of a total hard drive meltdown, Dell is offering discounts of hundreds of dollars on many of their most-popular models. Online-only retailers like eBay and Amazon are also offering deals on cameras, speakers and televisions. The GoPro HERO4 has been marked down $150 on eBay, while Amazon is offering an LG 43-inch Smart LED TV for half off its original $1,099.99 price tag on the site.

When shopping for electronics, make sure to compare prices between stores, the manufacturer and online retailers, as some places — like Best Buy — will match the best price you find.

Whether you’re looking to pick up a new computer or a whole new wardrobe, checking out Cyber Monday deals are a great way to save big bucks. Make sure to get online early, since the best deals will sell out quickly. If you can’t get exactly what you want, however, don’t worry — the holiday sales are just beginning.

Circuit:

Perform the following three exercises back-to-back for 30 seconds each to complete round one. After the first round, rest for 20 seconds and do two to three more rounds, resting between each.

1) Leg Lifts

Muscle targeted: Rectus abdominus (abs)

Lie on your back with your hands at your sides and your palms facing down. Lift both legs up so they are in line with your hips and perpendicular to the ground. Lift your head, neck and shoulders off the mat and leave them up for the duration of the exercise to keep pressure off of your lower back. This is your starting position. Keeping your legs straight without locking your knees, bring one leg down and up and then switch legs, all at your own pace. If you feel a pull in your lower back when you bring a leg down, you’re going too low. Listen to your body. To decrease the intensity of this exercise, modify it by bringing your knees to your chest and tapping your toes on the ground as you alternate. To increase the intensity of this exercise, slow down your pace and lift and lower both legs at the same time.

2) Toe Touches

Muscle targeted: Rectus abdominus (abs)

As soon as the 30 seconds for leg lifts are up, leave your legs up in the starting position and bring your arms up parallel to your legs. Crunch up and down by lifting the head, neck and shoulders off the ground, then back down at your own pace. Reach your fingertips in the direction of your toes as you go up, without actually touching your toes. Leave a little space between your chin and your chest. To decrease the intensity of this exercise, drop your legs, keep your feet flat on the ground and continue to crunch up.

3) Penguins

Muscle targeted: Obliques (sides)

After the 30 seconds of toe touches, bend your legs so that your feet are flat on the ground and extended a few inches further from the body than normal. Bring your arms out to the side and keep your head, neck and shoulders lifted. Squeeze in your tummy, bellybutton to spine, and tap on the outside of your heels, alternating side to side while staying low.

Back Exercises:

After you work the front of your body, you’ll need to strengthen the back to help maintain good posture. The muscle that works in opposition to the rectus abdominus is the erector spinae, which runs along the vertebrae column on your back. To get a little work out of this muscle before you stretch, do 30-45 seconds of a superman variation. Take no more than 40 seconds to rest and grab water before this exercise.

Superman Variations

Start by laying on your stomach with your arms out in front and your legs straight behind you on the ground. You can either lift both of the legs and arms up at the same time and hold, or alternate lifting one leg and the opposite arm, or lift only your arms or only your legs — any of these are perfect to engage the backside. Pick a variation that suits you and do it for 30-45 seconds.

Post work-out stretch:

Roll onto your back, bringing your arms up, over and behind your head and rest them on the ground. Your finger tips should be pointing back so that your body is in a straight, flat line. Keeping your legs and arms down, reach through your toes and fingertips, feeling the stretch in your core. Next, come up on to one bent knee, with the other leg bent at a 90-degree angle in front of you and lunge forward to open up the hip flexor after all of those leg lifts. Be sure to not let the knee of your front leg pass over that ankle. To get a deeper stretch, slide your back knee further back and/or bring your hands or forearms down to the ground. Do this on both sides and then finish off by sitting up tall and cross-legged, stretching the oblique by reaching up and over to each side, alternately.

1) Make an informed game plan, and be prepared

If you are familiar with the layout of a store, make your shopping list in order of where items are located. It will save a lot of time, and lessen the chance of you forgetting something. If you plan on visiting a few stores, schedule yourself, and if you spend two hours in H&M and three hours in Macy’s, try to stick to it. Don’t forget to factor time for waiting online, as you could be waiting for over an hour in some places. If you’re clothes shopping, make sure you know the sizes you want before you get there. If it’s for yourself, figure out what size you are prior to your arrival in the store. Especially for girls, sizes vary from place to place. Although you might be a 5 in Hollister bottoms, you could be a 12 in H&M. Fitting room lines are going to be ridiculously long and although it feels good, complaining to employees won’t help. Please don’t ask an employee to look at you and guess your size. It’s very tricky for some and is uncomfortable if they guess too high.

2) Look for and thoroughly read signs.

A lot of time can be wasted on Black Friday if you’re lost in the store. However, shopping isn’t nearly as confusing as people think it is. For the biggest shopping holiday of the year, many stores list their sales ahead of time, so it’s easy to know which store has the item you’re looking for at the best price. Channel your inner college student and do some research beforehand for the best possible experience. Once you get to the store, don’t forget to pay close attention to the merchandising signs. In the excitement of it all, people tend to gloss over these signs, but being aware of them will save you and the workers time in the end. And remember, “50 percent off sweaters” placed over a closet that also has a few t-shits does not make the t-shirts 50% off by association, so be sure to take a minute in all of the madness.

3) Pack snacks- Lots of snacks. And dress well.

Once that dinner makes its course, you will be hungry and you won’t be able to reach in the fridge for leftovers. If you decide to try a drive thru or a food court restaurant, every one of them will be packed, or you might be inclined to ditch those hunger pains for a pair of new shoes. Food is fuel, and keeping light healthy snacks like fruit or cereal bars on you will give you the energy you need to keep going, without feeling sluggish. If you plan on staying out until the early hours of the morning, consider packing a sandwich, or some bigger meal. Additionally, if you know you are going to be shopping in an outdoor mall, bring jackets, blankets, scarves, handwarmers and whatever else will keep you warm. A lot of these places might have you waiting in hour long lines outside, so be prepared.

4) Try to be nice.

After giving thanks all day, some people seem to leave their manners at the dinner table. Black Friday is stressful for all parties involved, so try your best to be understanding of employees. You know those memes that are like “Behind every cold girl is a guy that broke her heart?” Well behind every irritable sales associate is a rude, sweaty person that doesn’t understand the meaning of “online exclusive.” Step above the masses and don’t be one of those people. Be that one customer that makes an employee’s night by smiling and saying “thank you.” It means a lot and will help make their shift feel a bit less like hell, and will keep you surrounded by positive energy to get you through the night.

Bailey began with an anecdote about her awful, possibly emotionally scarring soul cycling experience, which inevitably ended in vomit and tears. She then segued on to the topic of dating, which she described as two people trying to do their best impressions of a well-adjusted person.

“I date for food because I’m scrappy,” Bailey says.

She then spoke about the unique marriage between her ex-hippie-liberal mother and ex-military father, who “feels as uncomfortable with homosexuality as he does with vegetarianism.”

Bailey, 29, began her comedy career in 2011, when she “went through a break-up with idealism.” After graduating from the College of Charleston with degrees in history and theatre, Bailey began running field campaigns for a progressive political consulting firm. It was during that time when she began to lose faith in the political institution that she had dedicated so much of her life to. Without hesitation, Bailey packed up all of her belongings and moved to New York City, aspiring to be the next big thing in comedy.

Since then, Bailey has certainly given the scene something to talk about. She has produced several shows including “The Naked Comedy Show” in Brooklyn, NY, where comedians perform entirely nude. Bailey brought the show to a new level of extreme by giving audience members the option to disrobe as well. She believes this added component creates a more united atmosphere amongst audience members and performers, making for a more welcoming environment and enjoyable show.

Bailey also works with Alison Klemp, fellow comedian, to produce monthly performances of a show called, “I’m Fine Probably” at the New York City Comedy Club. She is currently preparing to launch her one-woman-show, “Cuntagious”, which she describes as “a love letter to my dad.” The piece reveals Bailey’s experience as a high-end teenage escort, and how she believes that experience helped to shape her independence.

Bailey decided to pursue a career as a comedian after having “discovered comedy as an elixir of truth – a way to intellectually experiment with a lot of different things.” Comedy provided a safe outlet for her to speak openly about her own internal struggles, and to “look at the world from different perspectives,” while having a good laugh.

Bailey left the Stand Up Comedy Club with a bit of sage advice before going home to New York: “Don’t let the idea of what you should be doing get in the way of what you are doing.”

Body weight training consist of exercises that rely on gravity and your body weight to apply force on your muscles, and can be done with little to no equipment. While push-ups and squats are effective, they can get boring and not everyone is able to do them. To spice up your body weight workouts, Pipe Dream came up with five exercises you can do in the gym, or just in your room.

1. Arm Circles

Muscles targeted: Biceps and Deltoids (Shoulders)

From either a standing or seated position, hold your arms straight out to the sides with your palms facing the ceiling. Maintaining a slight bend in your elbow, make tiny circles going forward while keeping your arms parallel with the ground. After 16 circles, go in reverse for 16 more circles. Repeat this sequence two more times with no rests in between sets to really feel the burn.

Post-exercise stretch: Put your arms at your side and flex your wrist so that your palms face the floor. Turn your wrists out and in so that your fingertips are facing the back and pointing towards you, respectively. Push your chest forward. Hold for 10-30 seconds.

2. Tricep Dips

Muscle targeted: Triceps

Sit on the ground with your knees bent, legs together and feet on the ground in front of you. Place your hands on the ground beside you with your fingertips facing forward. Lift your butt off the ground and support yourself on your feet and hands: this is your starting position. Keeping your torso and pelvis stable, bend your arms at the elbow and then straighten back up. Repeat eight times and then rest for 10 seconds, and do one or two more sets. To increase the intensity of the workout, try doing one-legged dips.

Post-exercise stretch: Take one arm overhead, bend down at the elbow, hold on to the outside of your tricep and relax your shoulder. Hold for 10-30 seconds and switch arms.

3. Side-Lying Leg Lift

Muscles targeted: Abductors, Tensor Fasciae Latae, Gluteus Medius (Side of the Leg)

Lie on one side either supporting yourself on a bent arm, or lying all the way down with your arm extended under you. Keep your body in a straight line with your shoulders stacked on top of each other, as well as your hips. Lift your top leg up and back down 8 times. Hold the last one on top and pulse up without letting your legs touch. Rest for 5 seconds and repeat 2 more times. To make this more difficult, eliminate the rest.

Post-exercise stretch: From an upright seated position, bend and hug one leg across your body while twisting so the opposite shoulder is to the knee.

4. Bridge

Muscle targeted: Gluteus Maximus (Butt)

Lie on your back with your knees bent and feet flat on the ground. Place your arms on the ground next to your body. While keeping your feet, arms and shoulders on the ground, lift your pelvis up and down, squeezing your glutes when you hit the top. Complete 16 reps, rest for five seconds and repeat two more times. To increase the intensity, try the bridges up on your toes, leaving a space between your butt and the floor and/or take out the break in between sets.

Post-exercise stretch: Stay on your back and bend one leg across the other creating an upside-down “4” shape. Lift the leg that is still touching the ground up and hug that knee to your chest. Hold for 10-30 seconds and switch legs.

5. Corkscrew

Muscle targeted: Rectus Abdominus (Abs)

Lie on your back with your legs extended upward, perpendicular with the rest of your body. Place your hands by your sides and lift your head off the ground to alleviate pressure from the lower back. Drop both legs to the right side of your body and then circle your legs around so your body makes a straight line. Complete the circle by lifting your legs up and over to the left side of your body and return to the starting position. Repeat four times, then switch directions. Keep the motion slow and controlled.

Post-exercise stretch: Lie on your stomach and press your palms into the floor while pushing your upper half away from the ground, keeping your hips and legs down. Lift up until you feel a stretch in the core.

During all of these exercises, remember to breathe and listen to your body, modifying the exercises when you feel necessary. Additionally, any prolonged stretching of 15 or more seconds should be kept for the end. Alternatively, the exercises can be broken up so that you can stretch after you finish the two arm ones, again after the 2 lower body ones and then again after working on your abs. However if you feel tightness or pain you can briefly stretch after each exercise. Keep in mind that everyone is different; some exercises may not be safe for certain people. Talk to your doctor to figure out what is best for you.

1. Create the perfect guest list

It’s not a party without guests, and making sure you have the right mix of people is crucial to ensuring your party is a hit. Don’t only invite friends who will sit on their phones or just the ones that will scream over each other at the table. A dinner party is a great time to bring different groups of friends together in a casual setting. The best and easiest way to invite people to your shindig is by text. If you are worried about your message being too informal, carefully curated emojis — like the champagne and martini — will help make your invite the perfect mix of classy and casual. If you want to invite a large group of people quickly, Facebook events are also a great idea. Just don’t be naive and make it public — you don’t need all of Cayuga showing up for free appetizers.

2. Get some killer decorations

As far as decorations go, your best source is the Internet. A quick Pinterest search can provide you with instructions for DIY napkin folds, light wreaths and placemats. With just a few pieces of inexpensive fabric and craft scissors, you can create unique coasters that won’t get your beer pong table dirtier than it already is. If you want a fancy centerpiece, try covering the inside of a mason jar with gold or silver glitter, and place a tealight candle — or an electronic candle if you live on campus — in the jar to make your party really shine. The recycling bins in your building can also be cool sources for colorful decorations. Stuff string lights into an old wine bottle for some extra light (crucial if you live in College-In-The-Woods).

3. Craft the ultimate menu

The real star of the show is the food. You want your menu to be super easy but also super special; an upgrade from day-old pizza is definitely in order. If you have money but no time, try the prepared food bars from Wegmans or Price Chopper. The best bets are the Mediterranean bar and the deli for a cute finger food theme.

If you have time but no money, it’s time to start cooking. Pigs-in-a-Blanket are a crowd favorite, and if you make them yourself, they’re a cheap and easy way to feed a crowd. Making a dip is also a great option, and if you serve it with some toasted bread, everyone can feed themselves. If you don’t have time, throw some bagel bites in the oven. Then invite us.

The possibilities for the main course are endless, but the most foolproof way to feed your friends is to combine a few store-bought staples in a way that resembles something you normally pay a lot of money to have delivered. Try making your own Chinese take-out. Toss broccoli and pre-made chicken nuggets in sweet and sour sauce. Serve with rice or noodles, and you’ll easily fool your guests into thinking you spent hours over a stove. Another easy option is to toss chicken fingers with a mixture of peanut butter and vinegar. Add microwaved rice and steam-in-a-bag vegetables, and you’ve got a convincing Thai Peanut Chicken.

For dessert, make a tray of slutty brownies, which combines chocolate chip cookies, Oreos and brownie mix. Press a tube of chocolate chip cookie dough into a cake pan, cover with a layer of Oreos and then pour prepared brownie batter on top. You can also set up a table with a variety of ice cream flavors and toppings to impress your friends with a homemade ice cream bar.

4. Spin the right tracks for the mood

The music for your party should be hip-and-happening, but not crazy. Remember that rage-dancing to EDM and eating don’t go together, but ambient pop can be a great background to mingling. Check 8Tracks and Spotify for some pre-curated and easy-to-find playlists that someone put a lot of thought into for strangers to use at a dinner party.