Living, Loving, Happiness

  So today I wanted to blog about motivation, loving yourself, and happiness. I have come across while doing my independent study, that some people are scared or unhappy with their body composition. What I mean by this is, body fat and lean mass (muscle, blood, organs, etc.). Some wish their body fat % was lower and they really express how unhappy they are. On the flip side, some people don't care and others are REALLY excited with their results. All I can say is to use it as motivation. It frightens me how much people focus on their body composition or their weight. The question is...how do you FEEL? 

  A volunteer group I am in (HealthWorks) that is apart of University Health Services, is doing a campaign this week to address National Eating Disorders week. We had shown a movie at the HUB at Penn State called Beauty Mark. It addresses a woman who had anorexia nervosa. We also put signs on the scales in the gyms over the # saying "You're more than just a number." We also tabled at the HUB and handed out free prizes. We had a wheel you could spin and if you answered the question correctly you could pick one item from the table. One of the items was a static cling which can be hung from a mirror, window, or car. It said "You are BEAUTIFUL." It's just a simple way to look at yourself and smile. 
  So many people get consumed into how much they weigh. I myself had been like that for a bit but I realized there's so much more to life than how much I weigh. Now, I look at how I feel and how STRONG I am. I focus on living a HEALTHY life. I think many girls and yes, guys, go through this. That is something the public thinks-->that guys don't go through eating disorders which is COMPLETELY false. The media has unrealistic expectations of us and photoshop aids in that. 

  Some of us are highly motivated and believe we can keep pushing ourselves and can always improve. I am one of them. But, there is a difference between better and unhealthy. I could go on and on about the clinical definitions of all types of eating disorders but I won't because I want to focus on looking at more than just appearance and a #. Be happy and look at all that you have accomplished. We only have one more day until the weekend! Be happy, be glad, be grateful for everything you have. 

  My challenge to you is to write one thing on your mirror that you LOVE about yourself. This will CONSTANTLY remind you when you are feeling down in the dumps of your worth. You are worth it. We all have our own strengths and this challenge is unique because it's forcing you to acknowledge a positive part of you. It will make you smile when you look at yourself :)

  Since I have started posting, many people have told me they love what I write and to continue it! I hope some of you will give me feedback and topics you would like to read about.   

  Lastly, no matter how rough it may be, try to find a reason to keep going. Try to always look at a positive in a situation! There is always something to learn in every situation we're put in.

  

Tough Tuesday

  Hello hello everyone!

  I figured today I would cover what went on this morning as well as a give all of you some more nutrition advice!

  This morning, two people joined me in a stair work out at 6:30 AM. It was a struggle for me because I could NOT fall asleep last night but I got up anyways and did it. It helps when people hold you accountable. My one resident (Nick) and friend (Marilee) completed it with me! It was nice to work as a team today. I am so used to doing workouts on my own, therefore I forgot what it felt like to be in a team-like setting. It makes the time go by so much faster!

Here's a funny picture of Marilee way ahead of Nick...

So...we started around 6:30/6:35 a.m. and ROTC was training there as well. They were looking at us like we were crazy because we were there because we WANTED to be there. Despite of it being dark out, we got up out of bed and worked up a sweat. You're probably wondering...hm...what did this girl make them do?

• 15 minute round of my FAVORITE: Sprint from the bottom to the top, 10 burpees, jog down AND REPEAT.
• Doesn't sound that bad, right? Just 15 minutes...nah it feels like an eternity but having other people do it with you is encouraging.
• 15 minute round: Toe taps 20 seconds/ 20 second plank/ 20 second break
• That totaled 15 rounds of each! We could feel it at the end.
• 12 minute round: At the very bottom of the stairs, one of us would sprint while the other two did either push ups or tricep dips. Once the first person completed their sprint, the second person would switch to a sprint while the first went straight into their arm workout.
• Since we are all athletic, we didn't get much of a break from the sprinting!

YEAH!!! Go get em!

  We finished around 7:25 and stretched until 7:30. It felt really good to share that same feeling of accomplishment with other people.

  Now, despite of me having 19 credits, an internship, fitness instructing, volunteering, AND being a resident assistant, I STILL find time to get a work out in. If it takes me getting up at 6:00 a.m, I will do it. It's either you want it or you don't. There is no half way. As you can tell, I have an insane schedule, but I MAKE the time to work out and break a sweat. There's no reason not to get some exercise in.

Nutrition: Super Foods

  1. Cantaloupe: 1/4 of this melon supplies almost as much Vitamin A and C as most people need in an entire day.

  2. Sweet Potatoes: One of the best veggies you can eat. Loaded with carotenoids, vitamin C, potassium, and fiber.

  3. Fat free (skim) or low-fat milk (1%): Excellent source of calcium, vitamins, and protein with little to no artery-cloggin fat and cholesterol.

• If you don't like dairy milk, I suggest you try almond milk! It has even MORE calcium than dairy and it's sweeter.

  4. Salmon or other fatty fish: Omega-3 fatty acids in fish such as salmon, sword fish, and rainbow trout, can help reduce the risk of sudden death heart attacks.

• We tend to eat a lot of Omega-6 fatty acids, which are found in meats, and forget about Omega-3's. 
• In another post, I will explain more about these.

  5. Oranges: Rich in vitamin C, folic acid, and fiber.

  6. Broccoli: High amount of vitamin C, carotenoids, and folic acid.

  7. Whole-grain bread: Higher in fiber and about 12 more vitamins and minerals than enriched bread or "wheat" bread.

  8. 100% bran cereal: 1/2 cup serving provides 1/3 of fiber needed for an entire day to reduce the risk of constipation, diverticulitis, and heart disease. 

  9. Beans: Inexpensive, low in fat, high in protein, iron folic acid and fiber. Choose garbanzo, pinto, black, navy, kidney, or lentils.

  10. Spinach or Kale: High in vitamin C, carotenoids, calcium, and fiber.

  I hope you enjoyed this post! It's a hybrid post ;-) If there are certain things you would like to know more about nutrition, let me know! There are SO many aspects of nutrition to cover. I am really happy to see how many of you are reading these posts and telling me that you love it! It keeps me wanting to post! 

  To be completely honest with you, prior to college I barely ate anything green and maybe some fruit. I tried my first strawberry when I was in 7th grade. I did not know much about nutrition at all and gave my mom a hard time every time she wanted me to try a vegetable. I did not try cantaloupe and MANY other fruits and vegetables until I entered college.  It wasn't until I became a nutrition major when I learned the need of vegetables, fruit, and whole grains in my diet. I come from a family where we eat refined grains and plenty of starchy vegetables and grains at dinner. Since I have been at PSU, I have brought back a lot of my knowledge to my family. It is not easy to implement changes in someones diet that they have been following for all of their lives. They have made baby steps, but simple changes like changing white pasta to whole grain makes a difference! Maybe next time you'll think of trying one of the foods I listed because you now know what is so great about every one of them ;-)

Calories are NOT the Enemy

  Today will be the first time that I post about the importance of nutrition! I know I have posted twice already about exercise but nutrition is also a major factor to a healthy lifestyle. All of us may fall off the "bandwagon" at some point, but remember you can always hop back on. This post is going to be about weight management strategies.  I find that many people go to extreme and unhealthy measures to lose weight or maintain their figure.  I figured this would be perfect for eating disorders awareness week. 

   Look at nutrition as managing a bank account. Vegetables and fruit are your low price items v.s. foods high in fat and sugar such as those baked goods or fried foods would be high ticketed items. We all want to manage our budget and not go over, right? It's OKAY to treat ourselves every once in a while. There is nothing wrong with that.

 Here are a few tips everyone can follow!

•  1 lb = 3,500 calories
• If you want to lose 1 pounds in a week, you would need to cut out or expend 500 calories every day. 
• You're probably wondering what is a SAFE and OBTAINABLE weight loss? 1-2 lbs a week ensures you maximize fat loss and NOT muscle loss.
• Also, you do not want to cut out too many calories because there is a greater chance of early onset of fatigue.
• Never skip meals
• You will eventually end up eating way more later on.
• Muscle will be used for energy (muscle breakdown).
• Won't be able to exercise for long periods of time.
• Avoid processed foods
• Usually high in sodium, fat, or sugar. 
• Just take a look at the label. Bet you can't pronounce half of the words listed under the ingredients. 
• Eat PLENTY of vegetables throughout the day.
• They are high in fiber and low in calories.
• They also have TONS of vitamins and minerals!
• Eat as many as you want.
• Starchy veggies consist of:
• Corn
• Peas
• Beans
• Sweet Potatoes
• White Potatoes
• Carrots
• Increase dietary fiber
• This will help satisfy hunger 
• Sources:
• Whole wheat products
• Fruit
• Vegetables
• Do not fry foods in oil or fat
• Instead, broil, saute, microwave, or bake foods.
• Eat smaller portions
• Simply try to eat 1/4 less at each meal.
• Eat slowly
• I am even guilty of not eating slow! 
• It takes time for our bodies to sense that we are full
• Prevents overeating
• Eat proteins that are lower in fat
• Chicken
• Lean ground meat
• Pork
• Fish
• Eggs
• Skim milk
• Turkey

  I hope these simple tips help you out! There will be more to come :) Remember, nutrition is SO important to living a long and healthy life. You can also look at your body as a car. You have to maintain your car to for it run. You have to put fuel in it or it is not going to work. Putting clean and proper nutrients, minerals, calories will help the car last for a longer time. I GUARANTEE you will feel better and more energized when adding more whole foods into your diet! Give it a shot!

  

Sweat it Out Saturday

Exercise

Hey hey everyone!

  I didn't get to write a post yesterday but I'll fill you in on what I did. Yesterday I didn't do much because my calves were KILLING me from my stair workout on Thursday. The stairs always beat me up but this time my calves were real sore the day after. I could actual feel it setting in during the day Thursday. Friday I always teach a 40 minute Full Body class. The first half of it consists of cardio and the second half is muscle. We have plenty of props to use for muscle but I gave the class the choice to pick what prop they would like to use. They chose free weights and we ending muscle with abs and lower back work. It is really hard to try and fit everything in within a 40 minute time period but somehow I manage to do it! At least twenty people were in my class and they were a lot of fun to teach.

  Today, I taught half of a 90 minute indoor cycling class. It was intense! I was DRENCHED in sweat at the end of it. One of the instructors, Ryan, taught the first 45 minutes and I finished the last. My half consisted of wide variety of drills such as:

• 2 song hill
• Quarter turn up in resistance every 30 seconds
• The last 1-2 minutes bump left once (everyone is standing at this point) and have them sit for 15 seconds then back up out of the saddle (3 rounds)
• 1 song bunny hills (3 bumps up & 1 bump back every 30 seconds)
• 6 rounds of:
• 30 seconds of moderate resistance
• 30 seconds of speed
• 30 seconds of heavy resistance
• 30 second active recovery
• Sprint ladder
• 15-30-45-60-45-30-15 with 30 seconds recovery for each
• 30 seconds of their choice with 15 seconds recovery for 5-6 rounds

 It didn't go in this exact order but these were the drills I used. By the end of it everyone was pumped up and ready to give everything they had left. I loved motivating them and seeing everyone work SO hard! Many people left the 90 minute ride drenched. It is so satisfying to see and hear people say that it was an awesome workout. A lot of the patrons comes to my Monday cycling as well. They just can't get enough of me :-p ha ha!

  Today has so far been a great day :) Get a workout in today or sometime tomorrow! 

  Just remember if something is holding you back, let it go. It's time to get comfortable with being uncomfortable. I always tell my classes that you grow stronger, get faster, and better when you step outside your comfort zone. It is up to YOU to push yourself beyond your limits. I truly believe it is 90% mental. Now go get em!

 

Stair Workout

Hello everyone!
 Today is my first blog post and I am really excited about it! I love to post motivational pictures on other social media websites but I think blogging what I actually do is a great idea. Many people have told me that my single motivational post each day makes them want to go to the gym. This will be more detailed and I hope you enjoy it.
  I woke up at 6:00 am to run the Eastview Stairs at Penn State. This picture is me from last year after the workout. If you notice, the stairs go all the way up past the two trees at the top. They're my ROCKY stairs :)

  I arrived at the stairs around 6:35 a.m. and began to warm up at the bottom. The Army was actually working out at the same time and we exchanged a few words. They said to me, "Great work!" That made me feel really good. They probably don't see many other people at that time of day in fifteen degree weather. 
  Today I did various drills for 45 minutes. The drills consisted of:

• Sprinting up the stairs. At the top drop down and do 10 burpees. Jog back down all the way past the stairs. Do 10 jumping jacks and repeat. 
• Since I have not done this in a while and it was freezing, it was really hard! I didn't keep track of how many rounds I completed but the next time I will. I hope to increase my speed as time goes on.
• Second drill consisted on sprints at the bottom of the stairs followed by a 15 second plank. I would then give myself ten seconds until I repeated it. Towards the end, I needed a longer break but I did this for 15 minutes.
• The last drill consisted of doing toe taps at the bottom of the stairs. There are concrete blocks that could easily be used for box jumps but since the snow really started to pick up, I decided that toe taps would be best. I would do fifteen seconds of this followed by 5 tricep dips. I continued to do this until my arms couldn't take it anymore. 
• The last two minutes of my workout, I decided to complete a few plank variations. 

  By the end of all this, I was ready for a hot shower! It was a great work out. I love to work out really early at these stairs because it's before everyone is out and about. It also is great to get up in the morning at get moving. It is also a different type of workout. It is not just running or an elliptical at the gym. Although there seems to be a lot of cardio, there is definitely plenty of muscle work. 

  I completed this workout on my own but I hope I will get other people to join and together we can come up with new ideas. It feels so rewarding afterwards.

  I have been told by plenty of people that I am "crazy" for getting up at 6:00 am and getting started with my day. If anything, I take that as a compliment. I do this that others aren't willing to do. People ask me tips on exercising and nutrition, and I can give all the advice you need, it's just the matter of DOING it. It has to come from within. Anyone from Penn State reading this blog can always welcome to join me in my morning workouts! 

  I hope this post motivates you to finish off the week strong! Keep your goals in mind and never give up! Keep your eye on the prize.