#1 Way to Become Successful

Want to become successful? I'm assuming that's why you're here. Everyone wants to be successful. Success means something different to everybody. For many people, it means making a lot of money. For some, it means losing weight. For others, it means living a happy life. No matter what you want to be successful at, I am here to tell you how to do it. No buying a book is necessary because I want everyone to be successful.

So, what is the big secret to becoming successful?

It is the 7 level deep method. In order to become successful, you must know your "why." Why do you want to be successful? Why do you want to make more money? Why do you want to lose weight? Don't get me wrong, all of your answers are good answers. However, the first time you answer, you are only at the superficial layer. Yeah, losing weight to look good is a good answer. But it goes deeper than that. The 7 level deep method is asking why 7 times. Here is an example:

1. Why do you want to lose weight? To be in shape

2. Why is important that you are in shape? I want to be able to hike and go on adventures without getting out of breath

3. Why do you want to be able to do those things? I don't want to not be able to go on adventures like these because I am out of shape. I want to reach my full potential, which includes my fitness.

4. Why is it important that you reach your full potential in terms of fitness? I want to be the best that I can be. I don't want to go through life just half doing things. I want to be able to fully experience life, and I think getting in shape is a way I can do that.

5. Why is it important that you fully experience life? I don't want to just sit around doing the same things everyday. I don't want to have the same day for the rest of my life. Go to work, come home, and go to bed. I want to do things. I want to go places. I don't want to feel like I've wasted my life away.

6. Why is it important that you don't feel like you've wasted your life away? Life is precious. Sometimes it feels like it goes by slow, but really, it goes by in the blink of an eye. I don't want to wake up one day when I'm 80 and realize that there were so many things I could have done. I don't want to have regrets. 

7. What is your why? I want to be able to fully experience life and not have any regrets. I don't want to waste my life away. I want to have the ability to be active and continue reaching my full potential at an old age. 

So, we went from wanting to be in shape to wanting to experience life and reaching your full potential. Both answers were right. You just have to dig deeper to find your true why. Wanting to be in shape can motivate you temporarily. However, it is your true why that will drive you past all of the obstacles throughout your life. When you are struggling, it is your deeply-rooted why that will keep you pushing through.

The #1 tip to becoming successful is finding your why. If you find the true meaning of why you want to do something, it will keep you going. If you want to make more money, find your why. If you want to lose weight, find your why. Whatever you do in life, find your why.

Here is a link to the 7 Levels Deep Exercise

How to Stay Motivated

When talking about fitness, the word motivation comes up often. "I'm just not motivated." "I need some motivation." We hear these phrases all the time. I've been there, and to be honest, I'm still there. The thing about motivation is that it is fleeting. It comes and goes as it pleases. Don't get me wrong, it can be great to get you going. Especially when you first start something new, it is easy to find motivation. As time goes on, motivation slowly fades away. If I'm trying to find motivation, I love to write in a journal, look on Pinterest, and watch Youtube videos. However, this isn't enough, and eventually this won't be as effective.



In whatever you are doing, instead of working on motivation, work on discipline. Discipline will be there when motivation isn't. Create habits. Habits are things that we automatically do; we don't have to think about them. If you are wanting to become fit and healthy, create a habit of doing so. Don't rely on motivation. When motivation is no longer there to help you through, you can rely on the habits that you have created. This applies to not only becoming fit, but anything you want to achieve. Train your discipline and you won't have to rely on motivation to get you through.

Not Flexible enough for Yoga?

      When I first heard (and saw) about yoga on the internet, I just scrolled and moved on. Want to know why? All of the poses I saw led me to believe that I wasn't flexible enough. I didn't start yoga until a couple years later, but looking back, I wish I would have started sooner. I'm sure there are a lot of people in the same boat I was in. I don't want anyone else missing out on the amazing art of yoga just because of a common misconception. No, you do not have to be flexible to do yoga. Here is why:

      First of all, most of the pictures on the internet are of people who have been practicing for years or was already flexible from other sports or activities. Do not compare yourself to anyone else, in yoga or in life. Compare your old self to your new self. Yoga is your own personal journey, so don't be down if you can't get something the first time or even the thousandth time. Yoga takes practice, just like anything else.

    Yoga poses are only a small part of yoga. Most people do not do yoga just for flexibility. There are other things you can focus on as well such as breathing. Yoga is about whatever you want it to be about. You could be doing yoga to achieve peace, lower stress, or for any other benefits. Even if you do want to focus on poses, you don't  have to get into all of the pretzel-looking ones. It's okay if you can't do basic stretches. You can always modify to fit your personal needs. Like I said earlier, yoga is your own journey, so don't be too hard on yourself if you've yet to accomplish a goal such as touching your toes.

    When I started yoga, part of the reason was that I wanted to get flexible. And guess what? I did. Looking back, not doing yoga because I wasn't flexible seems silly because yoga itself will help you gain flexibility. If you aren't flexible, yoga is EXACTLY what you should be doing. No, you may never be able to touch your toes or do the splits. So what? Yoga is about much more than flexibility. Yoga is about personal growth.

So don't be scared to go to class or do yoga at home because you're afraid you're not flexible enough. There is no such thing as "not flexible enough" in yoga.

  
     

Benefits of Yoga

           Yoga comes with many benefits, as you have probably already heard. I can honestly say that yoga has changed my life for the better, and I'm not exaggerating. It has become less of a hobby and more of a lifestyle. Before I get into the benefits of yoga, first we must look at what yoga is.

          It is hard to discuss an exact definition of yoga because yoga is your own personal journey. Yoga is said to unite the body, spirit, and mind. It can be physical yoga poses (Asana), meditation, or both. For me, yoga is also a way to harmonize with my inner self and nature; I usually do yoga outside. You can do yoga at home or in a class.

         With that being said, there are many types of yoga, which come with different benefits. I will do a breakdown of the different types of yoga in a later post, but for now, lets discuss why you should do yoga in general.

1. It builds strength.
2. It improves your flexibility.
3. It increases blood flow.
4. It improves your posture.
5. It drops your blood pressure.
6. It helps depression.
7. It helps you relax.
8. It boosts your immune system.
9. It increases your awareness of your body and environment.
10. It helps you sleep better.
11. It helps with migraines.
12. It improves balance.
13. It helps with stress.
14. It helps anxiety.
15. It boosts your mood.
16. It helps arthritis and back pain.
17. It improves lung capacity.
18. It helps with weight loss.
19. It helps you focus.
20. It helps with PTSD.
21. It gives you inner peace.
22. It improves brain function.
23. It helps balance blood sugar levels.

With all of the benefits,  you definitely should try yoga. Remember, you do not have to be flexible or strong to start doing yoga, so give it a try. Here is another great article that talks about the benefits of yoga.

Killer Ab Workout

This ab workout consists of  10 exercises that will get you that awesome 6-pack. Do this 2-3 times a week, and you will start to see the results in just a couple of weeks. This not only strengthens your abs, but your whole core as well. Good luck!

How I lost Weight

I haven't always been the healthiest. I love Little Debbie cakes. I have always loved anything packed with sugar. I always drank pop. My story started about 3 years ago. In high school, where I was a cheerleader, I weighed my heaviest at about 145 pounds. I'm 5'6. I didn't cheer my senior year of high school, which was when I started trying to lose weight. I started drinking more water. I started doing little workouts for that "summer body." I started going walking. I restricted my calories and counted every single thing I ate. I think I usually allowed myself about 1600 calories a day. The weight came off pretty quickly. I ended up weighing around 127, but that didn't last long. After a week, I started gaining the weight right back. I got sick of counting calories. I got sick of trying to prepare healthy food. The only thing I kept doing was drink water, so I did keep a few pounds off, but overall, I wasn't healthy. I did take some spells where I'd eat healthy and workout for a few weeks at a time, but then I'd go back to being unhealthy for months.

A couple of months ago, I finally figured it out. Want to know my secret?

I didn't want to lose weight for the summer body, although that was definitely a bonus. I wanted to lose weight because I wanted to be healthy. I wanted to be strong. I wanted to stray away from somewhat preventable diseases like diabetes and heart disease. I wanted to be the best me I could be.

Since then I've been going strong with my longest healthy streak ever. Yes, there are times I don't eat healthy. I don't quit eating healthy food just because I eat bad for a few days. If you think about it, that doesn't even make sense. It's like slashing three other tires because you got one flat. Research what you're putting in your body. See if it's good or bad. Don't just cut out food that will make you lose weight; cut out food that is unhealthy in general like a lot of processed food. I eat GMO free food. I try to eat natural food such as fruit and vegetables. That doesn't mean I don't eat birthday cake, brownies, or anything else that's unhealthy. If you don't allow yourself to eat what you crave every now and again, you'll burn yourself out.

I really struggle with eating because I'm bored. One way that I have lost weight is through the following quote: "If you aren't hungry enough to eat an apple or something healthy, you aren't hungry." This hits home because I will crave chocolate so much that it makes me hungry, but if I just give it about 20 minutes and think of that quote, the hunger will go away.

Another way I have lost weight is running. I used to hate running. I'd always walk the whole time because I couldn't run for more than 30 seconds. One day I pushed myself, and I didn't stop when my legs and lungs started burning. I didn't stop when I got out of breath. I kept pushing for a couple more minutes, and after that it got easier. I ran for a whole mile for the first time in forever! It may have been a slow run, but that's okay because it was an accomplishment. Since then, I've ran the whole time and my time keeps getting faster and faster.

I have kept 20 pounds off since I started actually being healthy. In my opinion, being healthy is not only about food. I stopped tanning. I stopped doing anything that was harmful to my body. 

In order to lose weight, you have to WANT to be healthy overall, not just for that summer body.

Excerising While on Your Period

If you're like me, you probably struggle with exercising while on your period. You cramp really bad. You're bloated. You just feel terrible in general. All you want to do is lay there wrapped up in a blanket and watch Netflix while eating chocolate. While this might be okay for a lot of you, it's not for me. I don't like looking back at my day and seeing how unproductive I was. I end up getting in a worse mood than I was in to begin with if I just lay around all day.

Should you even exercise while on your period?

The answer is yes, although you should probably keep it light to moderate. Exercising while menstruating can help relieve some of the PMS symptoms. It helps with my cramps and bloating. It also just keeps me from feeling sluggish, like I typically do when I'm menstruating. It boosts my mood. Keep in mind, if you're periods are too painful to exercise properly, do not stress about not working out. It will be okay. Studies show that you are more susceptible to injury during this time, so listen to your body.

What exercises can you do while on your period?

1. Yoga- breathing techniques help with period pain and have a calming effect. It can also be very light exercise, which is good for cramps.
2. Walking- also light-moderate exercise. You can do a slow walk, or to make it a little harder, power walk.
3. Swimming- can be as light or hard as you want it to be. Good for light cardio.
4. Lifting weights- remember to keep it light-moderate! Try lifting some light-weight dumbbells

Tips for working out while menstruating

1. Remember to stay hydrated!
2. Opt for a tampon instead of a pad. Many women do not want to or physically cannot use tampons, but I like to opt for a tampon because it is more comfortable.
3. Remember to stretch before you workout.
4. I prefer to wear dark clothes to the gym or wherever, just in case something happens.
5. I also like to bring extra pads or tampons with me just in case.
6. Don't forget to individualize your exercises. Some people cannot workout while on their period, and there's nothing wrong with that.

Best Health and Fitness Apps

1.) Map my run (free)- I use this daily. It tracks different workouts through GPS, or you can manually log exercise by the distance and duration. My favorite part is the challenges. I'm a competitive person, so it really pushes me.

2.) Lose it (free)- Tracks meals, exercise, and nutrition. It also has social features to keep you motivated.

3.) Calorie Counter Diet Tracker by My Fitness Pal (free)- It is what it says: a calorie counter. I don't count my calories anymore, but I do use it for motivation. You can now post progress pictures.

4.) Sleep Cycle Alarm (free)- Determines your sleep pattern, and wakes you up during the lightest sleep phase.

5.) Body Space (free)- A social fitness app that gives you different workouts to try.

6.) Steps Pedometer and Step Counter (free)-  Set goals and track how far you've walked along with how many steps you've took.

7.) Calm (free)- Mindfulness meditation app with breathing techniques and calming sound effects.

8.) My Diet Coach (free)- Counts calories and keeps you motivated with tips and quotes.

9.) Sworkit (free)- You can choose a workout or personalize your own.

10.) Daily Workouts (free)- Customize your own workouts.

11.) Lifesum (free)- Helps you make healthier food choices, and also helps with exercise.

12.) Zipongo (free) - Provides healthy recipes as well as coupons.

13.) Simple Yoga (free)- Definitely not as good as the next app listed, but I wanted to provide a free alternative. You can not customize, but you do have your own "personal trainer."

14.) Yoga Studio ($3.99)- Use already created classes or customize your own.

Fitness Motivation Quotes

It's hard to stay motivated to stay fit. I know this. I have been there. I still am there on some days. There are some things that I do to help me stay motivated, one of which is looking at fitness quotes.  I have compiled a list of my favorite fitness quotes that motivate me to keep going. Feel free to make a picture of your favorite quote and stick it on the fridge or use it as a background on your phone, so you will always be motivated.

1.) You can feel sore tomorrow or you can feel sorry tomorrow. You choose.

2.) If you're tired of starting over, stop giving up.

3.) The only bad workout is the one that didn't happen.

4.) It's a slow process. Don't make it slower by quitting.

5.) When you feel like quitting, think about why you started.

6.) No matter how slow you go, you are lapping everyone on the couch.

7.) I'm not training for a 5k. I'm not preparing for a competition. I'm not trying to set a new record. I'm not trying to impress you. I'm saving my life.

8.) Don't wish for it. Work for it.

9.) Fitness is not about being better than someone else. It's about being better than you used to be.

10.) If you still look cute at the end of your workout, you didn't work hard enough.

11.) Let exercise be your stress reliever; not food.

12.) It takes 4 weeks for you to see your body changing. It takes 8 weeks for your friends and family to see. It takes 12 weeks for the rest of the world. Keep going.

13.) If you're not hungry enough to eat fruits or vegetables, don't eat it.

14.) The body achieves what the mind believes.

15.) Fit is not a destination. It is a way of life.

16.) Whether it's 10 miles or 1, you will never regret getting up and going for a run.

17.) Today's actions are tomorrow's results.

18.) Take care of your body. It's the only place you have to live. (Jim Rohn)

19.) The best things in life make you sweaty.

20.) You've always been beautiful. Now you're just deciding to be healthier, fitter, faster, and stronger. Remember that.

21.) Giving up on your goal because of one setback is like slashing your other three tires because you got one flat.

22.) One of the greatest moments in life is realizing that 2 weeks ago your body couldn't do what it does now.

23.) Don't stop when it hurts. Stop when you're done.

24.) I will. Just watch me.

25.) Train insane or remain the same.

26.) I already know what giving up feels like. I want to see what happens if I don't.

27.) Food is the most abused anxiety drug. Exercise is the most underutilized antidepressant.

28.) You can do anything for 30 seconds.

29.) Train like a beast, look like a beauty.

30.) Strive for progress, not perfection.

31.) The fact that you aren't where you want to be should be enough motivation.

32.) Sore is the most satisfying pain.

33.) Even if you can't physically see the results in front of you, every single effort is changing your body from the inside.

34.) Discipline is doing what needs to be done, even if you don't want to do it.

35.) Note to self: When I eat like crap, I feel like crap.

36.) What you eat in private, you wear in public.

37.) You are confined only by the walls you build yourself.

38.) You are what you eat. Don't be fast, easy, or fake.

39.) Don't eat for the pleasure of tasting something delicious. Eat because you are fueling your body.

40.) You are not hungry; you are bored. Drink some water and learn the difference.

41.) Our bodies are capable of anything. It's our minds we have to convince.

42.) It's not that I can't eat that. I'm making the healthier choice not to.

43.) Be stronger than your excuses.

44.) Let them sleep while you grind. Let them party while you work. The difference will show.

45.) It always seems impossible until it is done.

46.) The best ab exercise is 5 sets of stop eating so much crap.

47.) Good things come to those who wait. Good things come to those who work their butts off and never give up.

48.) It is a shame for a woman to grow old without ever seeing the strength and beauty of which her body is capable.

49.) They tried to bury us, but they didn't know we were seeds.

50.) Someone who is busier than you is running right now.


Want more quotes or other motivational posts? Let me know in the comments below! Here is another great article about some fitness motivation quotes that will inspire you!

What I Eat in a Day: College Edition

It's so hard to eat healthy in college. Anyone who lives in a dorm probably knows that. My refrigerator is tiny. My freezer is less than one foot in width and length. I don't have a stove. Basically, I'm stuck with unhealthy processed food. However, I have been trying to find alternatives for the things like Ramen Noodles and Mac n' cheese that are just as easy to fix. I am showing you what I ate today in hopes that it will give you some idea as to what you can eat and still be healthy while living on campus.

Breakfast:

I have been eating 1 banana everyday for breakfast. I know a lot of people will say that is not enough, but when I eat a heavier breakfast, I feel sick for the rest of the morning. I also don't like actual breakfast foods: eggs, bacon, toast, cereal, oatmeal, etc., so I don't have many options. Some other foods that I have tried and loved are protein bars, as well as Fiber One bars shown above.

Lunch:

Today for lunch, I made a tuna salad sandwich. I often go back and forth between tuna and chicken. It's so easy and so delicious. I just mix up canned tuna (in water) or chicken with about a tablespoon of sweet relish and Greek yogurt (instead of mayo). I either put it on a whole wheat tortilla wrap or honey wheat bread; today I chose the latter. I usually eat this with an apple, baby carrot chips and ranch dressing, or baked potato chips.

Dinner:

For dinner, I bought some pulled grilled chicken. It is already cooked, so all you have to do is zap it in the microwave. The brand in the picture does not use antibiotics or growth hormone. I usually dip the grilled chicken in some honey mustard or ranch for some flavor and I heat up some canned veggies to go with it.

Snacks:

For snacks, I usually eat Fiber One brownies shown above, or the Fiber One bar I mentioned earlier.

That's everything I ate today! If you want to me compile a list of ideas for meals in college or just more What I Ate Today blogs comment down below!

Arm Workouts you can do Anywhere

It can be hard to find the motivation to go to gym, especially when you have a lot of things going on. That makes it difficult for college students to work out. Summer time is almost here and you need to feel good in that tank top. You can do these arm exercises everywhere, so you can't use the lack of equipment and space as an excuse anymore. I have not listed an amount of reps because everyone is different. Cycle through these exercises twice, doing as many as you can, but don't forget you get to do all of these exercises two times! You should go until you can't go anymore. There is no certain order to do these exercises in, but try to alternate between muscles, which is how I have them listed. Here is how to get your tank top ready arms:

1.) Arm circles
2.) Cobra pushups
3.) Military pushups
4.) Tricep dips
5.) Incline pushups
6.) Burpees
7.) Plank
8.) Chest press pulse
9.) Reverse plank
10.) Arm raises

Hint: If there are certain exercises you want to do, but don't have access to dumbbells, substitute it with something around you like a water bottle or a book. Most of the time, just going through the motion will give you a workout, but adding any weight can go a long way.

Also check out blogilates with Cassey to see how to do some of these exercise and more. Her videos are so much fun to do, and you do not need a lot of space.

I hope you liked the post! Have an awesome spring break!

Eating Healthy in College

Over the past week or so, I have had no energy. I've felt worse than I ever have. I tried to keep up with when I started to feel bad so that I could find the culprit, and I realized it was the food that had been making me feel so bad. Since this semester started, I have been on a traditional broke college student diet, which consists of the cheapest things I could find (Ramen Noodles). Ramen noodles, potato chips, cookies, and Little Debbie brownies. Who has time for a real meal, right? I have a meal plan, and in a way, that makes things worse. I have access to an all-you-can-eat buffet. With desserts. And pop. Since I'm paying a ton of money for it, I might as well get my money's worth, right? Wrong. My body has felt so bad the past few days, and it is just not worth it. Here is my pledge: I'm  going to start being healthier. If you're in the same boat as me, here are some of the challenges I want to try, and you can do them too.

1.) Don't drink pop. I know well before I drink it that it's going to make me feel bad. What do I do? I drink it anyway. About 30 minutes later I'm thinking, "Why on earth did I do that?" I know a lot of people preach, "MODERATION, MODERATION, MODERATION!" I can't do that. For example, if I cut down to one snack a week, that craving is still there. One time I didn't eat a (unhealthy) snack for about a month, and I had ZERO cravings. Well, I thought moderation was okay, so I got a unhealthy snack. That broke the cycle, and I still haven't started back. Darn brownies. Anyway, everyone is different, so moderation could be okay for you. Just do what feels right for your body.

2.) Water. Water. Water. I drink water quite often now, but I'm challenging myself to drink a lot more. How much should you drink? A lot of people throw out exact amounts, but I just listen to my body and check my pee. If your pee is pretty light, you are probably drinking enough water.

3.) Do not buy food just because it is cheap. I have had so much Ramen Noodles lately, it's ridiculous. It's so hard to buy the more expensive food when you're in college. (You probably know where I am coming from.) Of course, you should look at the price, but also look at the nutrition label. I'm challenging myself to not buy food based on price until I look at the nutrition label.

4.) Cut out processed food. Okay, this is hard. I know. I'm not saying completely cut it out. Just try to eat more natural things. Well, that's hard too. Especially when all you can eat is something that is microwavable. Try to find healthier processed food, if that's even a thing.

5.) Check nutrition labels. This goes along with what I have already said. Do some research and get an idea of  what exactly should be on the nutrition label for it to be healthy.

6.) Eat healthy fast food. There is no such thing as healthy fast food that I know of. That's why it's fast. I know that totally contradicts what I just said, but just hold on. You can find nutrition labels for a ton of fast food restaurants online. Before you go out to eat, check these out. See what looks the healthiest or what you can do to make it healthier. I'm going to start taking off one of the buns off of my sandwiches. Ask for low fat mayonnaise. I know a lot of people think getting salads at restaurants is healthy, but if you cover it with dressing, it may even be worse. Sorry.

7.) Eat more fruits and veggies. This goes along with cutting out processed food, but try to eat more fruits and veggies. This is something I'm trying very hard to do. I don't like many vegetables, so it's kind of hard for me, but I am going to eat more of what I do like. They are so healthy for you in so many ways. And when I say veggies, I don't mean go get some potato chips because they're made of potatoes. I wish that would work, but trust me, it doesn't.

8.) Make time to eat healthy. This is so hard in college. You try to work around your schedule to eat, and it just doesn't work. You end up snacking before one class just so you can make it to your next class and not be starving. You're up late doing your paper last minute. You will get hungry. It's unavoidable. Plan out what you're going to eat throughout the day. If you have some free time, try to prepare something, like a turkey wrap, that you can just grab and take with you that's a healthier option.

9.) Don't stress eat. I'm guilty as charged. If I'm stressed out, I'll just nibble on potato chips or something throughout the day. I'll eat a whole pack of cookies (slight exaggeration). I'm going to start waiting a few minutes after I get pretty hungry, just to see if I stay hungry. If I don't stay hungry, I was probably just craving it because I was stressed. Your body can  trick you into thinking you're hungry. Just give it a little while, and you will be able to tell if you was actually hungry or not.

10.) Don't buy it. If unhealthy food is in your dorm, you're more than likely going to eat it. If it's not there, you can't eat it. Take advantage of buying your own groceries.

If you are in the same boat as I am, I hope this works for you. I'm no dietitian, but I guarantee this will make you feel better. It makes even help you shed some pounds.

Leave a comment below if something not listed helps you.