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.

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!

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.

Grow Long Hair

Ways You Can Grow Long Hair

1.) I know you have heard it from everyone else, but in order to grow out your hair, you need to stay away from heating tools. Curling irons, straighteners, and even hair dryers. If by chance, you do need to use one of these, use some form of heat protectant. I use Biosilk Silk Therapy before I use any heat products, but I have seen the biggest difference in the health of my hair just from strictly limiting hot tools. Along with not using hot tools, also try not to dye or bleach it; all of these chemicals dry out your hair and causes breakage.

2.) This is so hard because you are also trying to keep from using heating tools, but try not to wear your hair up as often, or at least where it in different spots. If you wear a ponytail or a bun a lot, it can lead to breakage. I tried to stop wearing my hair up so often, and it even made my hair look smoother.

3.) I believe that cutting your hair does not help it grow, although a lot of people believe that. Your hair is dead. The hair at the top of your head does not know that the bottom of your hair is damaged. If your aim is to make your hair look healthy, then I suggest hair cuts, but if you are just trying to grow it out, I wouldn't get my hair cut often. The best way to make your hair grow isn't from what you do on the outside though, it is the inside. Living a healthy lifestyle and getting the nutrients you need is the best bet for making your hair grow. Taking some form of hair, skin, and nail vitamins is said to help a lot as well.

4.) Scalp massages are a great way to get the blood flowing. The more blood that circulates and can get the nutrients to your hair follicle, the better.

5.) I tried out waiting as long as I could before washing my hair, because I saw that it helped. To be honest, it made my hair feel and look worse. I could have swore it stopped growing there for a while! Don't be like me and ignore your body. If your hair is starting to get pretty oily, wash it. Although I say this, try your best to not wash your hair every single day. Stripping your hair that often is terrible for it. Listen to your body because it knows best.

6.) Try the no-poo method. I personally have not tried it, but you could always try it out and see how it works for you! There are all kinds of articles online that tell you about the no-poo method and if it worked.

Happy growing! Have a great day, and I hope you enjoyed the post.