Faculty Spotlight

Back to October 17 inSIDER

By: Morgan Stolpa, CSU Public Relations Intern

Dr. Cindra Kamphoff, a professor in the Department of Human Performance and Direct the Center for Sport and Performance Psychology, provides mental performance consulting for Minnesota State University, the Minnesota Vikings and several Mankato high schools.

Dr. Kamphoff, who likes to supervise students doing sport psychology, enjoys working at the center. This year they are working with teams at MSU (Maverick football, for example), Mankato West, Mankato East, Hastings High School and Minnesota Valley Lutheran.

When Dr. Kamphoff isn’t teaching or supervising students, she produces a podcast twice a week.

“I have had the privilege of being on TJ and Lisa’s Radio Show on 93.1 each Monday morning at 7:35 a.m. where I share a positive message. These radio spots, plus an interview with an expert on mindset, is available on the podcast each week called The High Performance Mindset. You can find the podcast on iTunes, Stitcher Radio and iHeartRadio,” Dr. Kamphoff said.

Kamphoff has worked with the Maverick Football team for seven years as their mental performance consultant where she and her graduate students provide a mental training workshop each week. When she started with the team, Adam Thielen was a senior.
What is a mental performance consultant and why is there a need for a mental performance consultant?
As a mental performance consultant, Dr. Kamphoff helps prepare athletes to do their best. There is a need for mental performance consultants because they prepare the mind for numerous scenarios that athletes otherwise wouldn’t be able to do.
“There are 3 areas you can train your performance: 1) Your craft, 2) Your body, and 3) Your mind. We are here to help athletes and performers train their mind. Every decision goes through your mind, so it’s important to keep your mind working for you not against you. We can train our mind to be confident, positive and stay in the present moment more often which leads to peak performance,” said Dr. Kamphoff.
Dr. Kamphoff enjoys being able to help athletes prepare for game days. She has had the privilege of working with several athletes at the high school, collegiate and professional levels.
“It’s one of my favorite things to do! I love it. We help them train their mind so they can be their best on Saturday.When I started with the team, Adam Thielen, was a senior on the team. I now provide mental training for the Minnesota Vikings. In the foreword of my book that came out in last September, Beyond Grit, Adam shared the mental training principles that helped him get to where he is today,” Dr. Kamphoff said.
Looking for a chance to enhance your mental performance? At the Center for Sport and Performance Psychology, Dr. Cindra Kamphoff provides individual sessions, workshops, small group sessions, consulting with groups/teams, podcasts and webinars, cutting-edge research projects and the Sport Psych Team which provides psychological support at sporting events. For more information, head to the Center for Sport and Performance Psychology!

For the Love of the Game

Back to October 17 inSIDER

by Brett Marshall: CSU Public Relations Assistant

Pressure. High expectations. Busyness. These are just a few words and phrases that two Minnesota State students used to describe their lives as student-athletes.

Katlin Sannan is member of the MSU Tennis team and though she loves being a student athlete, she says it isn’t always easy.

“There is a tremendous pressure that I feel as being a student athlete. I am not just representing the University by just academics, but by being an athlete too.”

The pressure comes from a variety of different people, all holding athletes like Sannan to high expectations.

Katlin Sannan (right) gives the “Horns Up” sign alongside her teammate, Camila Ojeda.

“Your parents, teachers and coaches are expecting you to have good grades, your friends want you to make time for them and you are expected to participate in practice, lifting and conditioning,” Sannan said. “And if you have a job on top of all that, the pressure builds up.”

Ashley Reed, a member of the Women’s Basketball team, echoed Sannan’s feelings.

“There is definitely a standard that is expected for student-athletes on campus. You have to be on top of your school work when you frequently miss for road trips, have long practices and sometimes multiple workouts a day and have the responsibility to represent not only your team, but also the university in a positive manner,” Reed said.

Unfortunately when that pressure builds, it can take a toll on the people it’s affecting.

“I feel like people don’t realize how much student-athletes go through and how busy of a schedule they have. Mental health is a big concern with student-athletes and it’s important to be mindful of that,” Sannan said.

Sannan has a few ways of combatting the pressure, most often by simply taking each part of her day “one thing at a time.” Additionally, she likes to get into a groove by preparing herself on game days and before her matches.

“On game days, it’s definitely not like a normal day. I’ll make sure that I go to bed early the night before and get a goodnight’s sleep, no matter how much homework I have,” Sannan said.

Sannan said she also likes to do her hair and makeup on game days to increase her confidence through the “look good, feel good attitude.” Prior to her matches, she preps by simply listening to good music and focusing in on what she needs to do to be successful.

Reed said being appreciative of the opportunities she has keeps her morale up.

“I try to have fun and be positive. There are definitely ups and downs when it comes to stress, school, basketball and everything else a college student has to deal with, but remembering all the great things helps you relax and be grateful.”

The pressures aside, there are some great things about being a student-athlete, one of which Sannan said is the connections.

“I love being a student athlete because of the connections and the environment. MSU has a very warm student-athlete environment,” she said. “Every athlete supports each other and I have built so many bonds with a lot of them.”

Reed loves playing in front of the fans.

“They make playing basketball so much fun because of their genuine love and support for Maverick Athletics. They are there to celebrate every victory but also be right by your side during those hard defeats, and fans like that are truly unbelievable,” she said.

In the end, the life of a student-athlete isn’t always easy, there are a lot of pressures and long days, but the thrill of representing yourself and your university every time you take the court, field or rink, is something only an athlete can truly appreciate.

Hit me with your Best Shot, Flu Season is Here.

October 10, 2018, inSIDER

by MORGAN STOLPA, CSU Public Relations Intern

Tis’ the Season. The Flu Season.

Know What You’re Looking For

“Flu symptoms come on rapidly and include: fever, chills, muscle soreness/body aches, sore throat, dry cough (little to no phlegm), fatigue and headache,” Lori Marti, Student Health Services Health Educator, said.

Regardless of your opinion on getting the flu shot Minnesota State University, Mankato, offers options for everyone. If you’re not interested in getting the influenza vaccine there are several ways you can fight common illnesses:

  • Get adequate sleep – sleep helps your body’s natural ability to fight infection and speeds up recovery.
  • Sneeze and cough into your sleeve, not your hands.
  • If you use a tissue when you cough or sneeze, wash your hands with soap and water or use hand sanitizer.
  • Wash your hands before eating, after using the restroom, and after touching common surfaces such as keyboards, desks, doors, etc.
  • Don’t share cups, glasses, straws, or water bottles.
  • Avoid touching your eyes, nose, and mouth.
  • Stay at home when you are sick to avoid getting others sick,” said Marti.

If you’re interested in getting the influenza shot, Minnesota State Mankato’s Student Health Services Medical Center offers flu shots.

“Most insurances cover the cost of the vaccination. The cash option is $40 for those without insurance,” Marti said. The Student Health Services Medical Center is located in the lower level of Carkoski Commons and is open Monday-Friday from 8:00 a.m. –  4:30 p.m.

The Time is Now

“The best time to get an influenza shot is at least two weeks before typical influenza activity begins. Influenza season begins in October, peaks from December to February and can last through May,” Todd Kanzenbach, MD, Student Health Services, Team Physician, said.

With the ever-changing flu, it’s important to stay up-to-date with your vaccinations.

“Each year different strains of influenza are included in the vaccination so people need a flu shot every year,” Marti said.

Don’t Wait, Set up your Appointment Today

Setting up an appointment is as simple as calling the Student Health Services Medical Center at 507-389-6276, visiting the online patient portal at http://www.mnsu.edu/shs/clinic/ or visiting the Medical Center in the lower level of Carkoski Commons.

Save Time, Plan Ahead

To save time, print off and fill out the patient registration form in black ink. Additionally, if students have insurance, medical or pharmacy, they should bring their current card, or a picture of the front and back of the card and provide it at the time of their appointment. Students are not required to have insurance to be seen at Student Health Services.

If you’re interested in learning more about flu shots, fighting common illnesses or health in general contact Lori Marti at lori.marti@mnsu.edu or stop in Student Health Services located in the lower level of Carkoski Commons.

Rethink That Energy Drink

Return to the inSIDER

By ALEJANDRO REYES VEGA, CSU Communications Student Assistant

Caffeine and Sugar Content

College students commonly consume energy drinks.

The only other dietary supplement consumed more than energy drinks are multivitamins. On average an energy drink has between 70-240 mg of caffeine in a 160z can and 113-200 mg in a “shot” 2-2.5oz. By comparison, a can of soda such as CocaCola or Pepsi contains about 35mg of caffeine in a 12oz cup and an 8oz cup of coffee contains about 100mg.

In addition, a 16-ounce energy drink contains around 54-62 grams of sugar, which exceeds the recommended intake per day.

Why would you drink an energy drink?

There are few benefits in energy drinks. Energy drinks can help people feel less tired, sleepy, stressed, anxious (sometimes) and can improve energy levels and alertness.

They do not always equal better performance. They also come with possible side effects.

Common Side Effects:

  • Lack of Sleep
  • Increased Anxiety
  • Shakiness
  • Dehydration

Other possible side effects include increased nervousness, headaches, nausea, restlessness, dizziness, energy jolts and then crashing, increased or irregular heart rate, difficulty concentrating, faster-talking speed, increased blood pressure, flushed face, sleep difficulties, rapid breathing and gastric upset.

What you can do?

Feeling tired? Need a quick fix? Energy Drinks aren’t your only option. The next time you go to grab an energy drink, think about your other options.

To ensure you maximize your energy and brain power and maintain a steady energy level throughout the day, eat often, eat light, balance your plate (whole grains, protein, fruits, vegetables, and low-fat dairy), protein and high fiber snacks, and avoid sodas, sugary coffee, and energy drinks.

The right protein, fibers, and hydration are the key to high steady energy levels. Proteins digest slower allowing for a slow release of energy throughout the day. Some options include almonds, lean meats (fish, turkey, and chicken), peanut butter, salmon, pistachios, low sugar yogurt, cottage cheese, and other cheeses, cashews, and other seeds and legumes. Foods high in fiber slow down digestion which decreases energy spikes. Foods such as fruits and veggies as well as whole grain bread and cereal, beans and legumes are high in fiber.

Make sure you keep hydrated because it prevents fatigue and tiredness. Good liquids include water or infused water, unsweetened tea, skim or low-fat milk and low sugar natural fruit juices.

Oh $#*! I’m Sick…

October 10, 2018, inSIDER

By BRETT MARSHALL, CSU Public Relations Student Assistant

Coughing, sniffling, sneezing, trouble sleeping, confusion, vomiting and dizziness. These are all symptoms of the flu and there’s no time better than now to start preparing for cold and flu season!

The flu can impact a lot of people. Get your shot!

According to the Center for Disease Control and Prevention, the flu infects 5 to 20 percent of the population each year. This means that millions of people carry the virus and that’s why it’s vital for you to start thinking about a flu shot.

“The best time to get a flu shot is early fall,” said Lori Marti, health educator with Student Health Services. “The vaccination can keep you from getting sick from the flu, keep students from missing class and work because of illness, can reduce the risk of flu-associated hospitalization, can make the illness milder if you do get sick and protects people around you, especially those vulnerable to the flu.”

Marti said students can receive the vaccination on campus from Student Health Services at any time.

“Most insurances cover the cost of the vaccination. Cash option is $40 for those without insurance.” she said.

Preparing for the worst

It’s never possible to be too over-prepared. After getting the flu shot, you can continue to brace for flu season by creating an Oh $%@*! I’m Sick! Survival Kit.

Marti said the following items are great items to have on standby in the event you catch a cold or the flu:

  • Juice, water or sports drinks
  • Cool-mist vaporizer/humidifier
  • Nasal saline drops
  • Acetaminophen (Tylenol)
  • Ibuprofen (Motrin)
  • Naproxen (Aleve)
  • Cough drops
  • Cough expectorant
  • Cough suppressant
  • Decongestant
  • Antihistamine
  • Digital thermometer

In addition to having a kit ready to go, you can do these things to stay healthy and avoid catching the flu altogether:

  • Get adequate sleep – sleep helps your body’s natural ability to fight infection and speed recovery
  • Sneeze and cough into your sleeve, not your hands
  • If you use a tissue when you cough or sneeze, wash your hands with soap and water or use hand sanitizer
  • Wash your hands before eating, after using the restroom and after touching common surfaces like keyboards, desks, doors, etc.
  • Don’t share cups, glasses, straws or water bottles
  • Avoid touching your eyes, nose and mouth
  • Stay home when you are sick to avoid getting others sick

Knowing the symptoms and knowing the resources

Sometimes you can take lots of precautions and still be unlucky enough to get the flu or catch it before you get your shot. To know for sure if you have the flu, it’s important to know the signs and to know your resources.

“Symptoms come on rapidly,” Marti said. “They include fever, chills, muscle soreness and body aches, sore throat, dry cough with little to no phlegm, fatigue and headache.”

She encourages students who think they have the flu to do a few things: stay home, stay hydrated, take the appropriate over the counter medications for symptom relief, cover coughs and sneezes to avoid spreading the infection and washing your hands frequently.

“It is not uncommon for symptoms to last up to 10 days. Serious complications can occur and students should seek medical help if they experience difficulty breathing or shortness of breath, pain or pressure in the chest or abdomen, sudden dizziness, confusion, severe or persistent vomiting and a return of the other symptoms, but with a fever and a worse cough.”

Students can get help from campus if they think they catch the flu by visiting the campus’s medical providers.  They can help students to determine if a prescription medication is needed for secondary infections that sometimes occur with influenza like pneumonia or a sinus infection. Students can also purchase every day medications from the Student Health Services Pharmacy.

“The pharmacy at Student Health Services has lots of common medications, often at a reduced price compared to stores like Walgreens or CVS, so it pays for students to to buy on campus.” Marti said.

Students can learn more information about the flu and resources by contacting Lori Marti at lori.marti@mnsu.edu, by visiting the Student Health Services website at mnsu.edu/shs or by visiting Student Health Services in the lower level of Carkoski Commons.

Discounted Medical Clinic Services for Students

October 10, 2018, inSIDER

By MORGAN STOLPA, CSU Public Relations Intern

The Student Health Services On-Campus Medical Center supports student success.

College students are at a critical stage in their lives with less parental supervision and more responsibilities. They’re in complete control of their own health. 

The campus medical clinic in Carkoski Commons lower level is open Monday through Friday from 8 a.m. – 4:30 p.m and offers convenient and affordable medical attention.

Services Provided: 

At Minnesota State University, Mankato, the Student Health Services Medical Clinic provides a wide array of health care services to their students including:

  • Treatment of Illness and Injury (Primary Care)
  • Diagnostic Laboratory
  • Pharmacy
  • Sports Medicine
  • Women’s Health
  • SANE Exams
  • Sexually Transmitted Infection Diagnosis and Treatment
  • Mental Health
  • ADHD Services
  • Immunizations
  • Travel Abroad Consults

In addition to their services, the clinic also offers both physicians and nurse practitioners.

Affordable Care

Currently enrolled full-time or part-time students at Minnesota State Mankato, who are paying student activity fees are eligible to receive the student discount price. Students enrolled in previous terms are eligible to receive services and may be asked to pay for services at the time they are provided. If you’re concerned about your eligibility check online at http://www.mnsu.edu/shs/eligibility.html.

Scheduling an Appointment

“Scheduling an appointment is preferred and can be done by calling 507-389-6276 or using our online patient portal,” said Lori Marti, Student Health Services health educator. “Students may request a specific health care provider at the time the appointment is scheduled and can be seen by a physician or nurse practitioner. Non-emergency “walk-ins” visits are seen as the schedule permits. Students with a busy class or work schedule will be best served by calling ahead.”

Save Time, Plan Accordingly

As a college student, it’s not easy to find time to visit the medical center. If you plan ahead you will spend less time waiting and more time getting the medical attention you need.

“Students being seen for the first time need to fill out a patient registration form. This form can be found on our webpage and can be filled out in advance and brought to the clinic at the time of the visit,” Marti said.

If you’re interested in setting up an appointment call 507-389-6276, visit the online patient portal at https://mnsu.medicatconnect.com.



The Freshman 15: What Foods to Eat and Which to Avoid

October 10, 2018, inSIDER

by AFURE ADAH, CSU Communications Student Assistant

The Freshman 15 is something that can affect anyone during their first year of school.  Common reasons students tend to get the “freshman 15” is a decline in physical exercise and unhealthy diet. Below are some tips and tricks to help you manage your diet and avoid putting on that unwanted weight.


  • French fries, pizza, burgers, hot wings, onion rings, etc…
  • Okay: raw fruits and vegetables


  • Ice cream, chocolate bars, sorbet, gelato
  • Okay: fat-free fro-yo, popsicles, fruit and juice bars


  • Beer, peanuts, nachos, hot dogs, popcorn
  • Okay: bottled water, popsicles


  • Potato chips, soda, candy bars, cookies
  • Okay: sugar free gum, water, mini pretzels


  • Tortilla chips, cheese puffs, snack cakes, potato chips
  • Okay: ready-to-eat salads, cereal, pre cut vegetables, frozen vegetables


  • Bacon, hot dogs
  • Okay: none

I hope these tips were helpful to you all. It is an interesting way to look at different foods and in a fun way to make better eating choices. Don’t let the Freshman 15 creep up on you this Spooky Szn!

Struggling? Check These Places Out!

By: Alejandro Reyes Vega, CSU PR Intern

Students often deal with issues that vary from feeling too much pressure, stress and lack of sleep to depression, anxiety or family problems. The counseling center is here for all those needs and many more.

They are confidential! Anything shared will stay confidential within the patient and the therapist. No one has access to it including, parents, coaches, and teachers.

Students get up to ten confidential individual sessions per year. The center also offers group counseling and couples therapy and these do not count towards a student’s ten free sessions.

The counseling center also has a great series of psycho-educational workshops called Discovering Yourself. These take about fifty minutes and the topics range from procrastination, test anxiety, getting good sleep and other useful topics aimed at improving college life.

They also offer consultation services to parents, faculty, and staff and they have information on Outreach and Educational programming.

For more information on the Counseling Center CLICK HERE.

Other places to consider where they always welcome other students include:

The LGBT Center is a safe space for all individuals. It is our mission to provide support, advocacy, and a sense of community to LGBT* students. Through education, programming, and activism, we heighten campus and community awareness of LGBT* concerns and strive to ensure every individual has equal opportunity to learn, work, and grow in a supportive and safe environment.  Stop on in anytime for a free cup of tea and learn more about our community!

LGBT Center

Laura Schultz is one of the people in charge of the Violence Awareness and Response Program. The program offers confidential advocacy to students who are victims, survivors and intimate partner violence.

Legal options are available as well as, reporting on campus, support for emotional struggle and no matter what students are looking to achieve, the center can help them get in touch with the appropriate resources.

Women’s Center



Therapy Dog Sessions Return Sept. 20 at 6:30 p.m.

Health 101 Students Can Attend To Fill Class Requirement

The dogs are back!

Hound Hugs and Kanine Kisses, the monthly therapy dog session hosted by the Centennial Student Union, will be Thursday, Sept. 20 in the CSU Lincoln Lounge.

This year’s sessions will have minor changes from last year’s popular event said Lenny Koupal, CSU communications coordinator.

“The new time will be 6:30 to 8 p.m.,” said Koupal, who coordinates the CSU Program. “The group is now known as Paws for Friendship. It will be the same volunteers and their wonderful dogs. They just go by a different name.”

For several years, the CSU has offered therapy dog sessions – first as a Finals Week StressBuster event.

“We added monthly therapy dog sessions after students requested more frequent therapy dog visits. We’ve designated the third Thursday of each month throughout the academic year as Hound Hugs and Kanine Kisses night.” Koupal added.

The event is free. Visitors need only to sign University’s liability waiver.

Koupal said the event remains among the most popular activities in the CSU.

“In last spring’s CSU student survey, students ranked the therapy dog sessions as the third most popular reason for coming to the CSU behind Career Fairs and Stomper’s Cinema,” Koupal said. “These sessions are both welcome and needed as students move through their academic year.”

Dr. Mary Kramer, faculty member with the department of health science, said students enrolled in the Health 101 are encouraged to attend therapy dog sessions as part of three required wellness activities. Students then share their experiences as part of their assignment.

“The reflections are phenomenal,” Kramer said. Some share personal reflections. Others observe the impact the dogs have on other students.

“For some, it reminds them of home and their dog,” Kramer added. “It helps them forget about high anxiety issues in their lives.”

Kramer said the health science department is working on a survey on the impact of therapy dog sessions on college students.

“We are interested to learn more about therapy dogs and students.There’s so much research on the benefits, yet there’s almost nothing out there on (the impact on) college students. ,” Kramer said. “There’s just something we don’t understand on the power of the dog – just putting a hand on a dog – that energy transfer between the person and the dog. It’s magical.”

Food and Other Basic Need Resources

by: Afure Adah

There are a lot of cool services that are offered to students here at MSU and a lot of students don’t know about them. Here are some cool services that I recently found out about that are super helpful. As students we are sometimes reluctant to seek out service, but hopefully if we know about them it won’t be as hard to anymore.

Campus Kitchen

During the school year, Campus Kitchen collects food from local restaurants (like Panera and Olive Garden among plenty of other restaurants) and makes it into meals for people facing food insecurity. Campus Kitchen (CK) rents space at the Crossroads Lutheran Campus Ministry, 331 Dillon Avenue, so that is where you can find it.

CK also hosts a bread cart and mini-fridge that is stocked with food in the entry of Crossroads where you can pick up some food if Crossroads is open but Campus Cupboard isn’t.

Campus Cupboard

Campus Cupboard is a food pantry in Crossroads where MSU students can come once a week with their MavCards, and grab one of each food items to put in their shopping bag. The food ranges from canned food, cereal and ramen, to refrigerated foods like carrots and eggs. There are also drinks like LaCroix.

Campus Cupboard is open every Tuesday from 11 a.m. to 3 p.m., so definitely check it out!

Crossroads Ministries also hosts $1 lunches every Tuesday from 11 a.m. to 1 p.m.. I personally have been to this and the food was so good and the fact that it was only $1 made it even better.

For more information on the wide range of resources and services available visit Camps Kitchen at our school’s Facebook page.