Monday Motivation

Even the best of us need to have a cheat day and enjoy a burger. 

Monday Motivation

Get off the couch and enjoy every moment in life. 

6 Benefits of Group Exercise Classes

Are group exercise classes effective?

When beginning the healthier lifestyle journey, it can be daunting to enter the gym alone. Gym intimidation is real and can stunt health goals. That is where group exercise classes come in to rescue the day and your health goals.

While joining an group exercise class can have its own level of intimidation, the atmosphere is motivating, fun, and a reminder that the journey to healthier lifestyle is not a lonely road. Group exercise classes can provide a different kind of social group and create a sense of accountability to attending the classes.

Sue Parke, from Active.com shares her thoughts on group exercise classes, "Joining a class can help build a foundation and structure that you can use to fuel your personal healthy journey for years to come." +ACTIVE

I have participated in group exercise classes for all three years of my college experience. Through these classes, I have learned a lot about myself and why these classes are beneficial for me. With the help of Sue Parke's article, I have listed 6 benefits of taking group exercise classes.

6 benefits of taking group exercise classes:

Motivation

There is a strange sense of motivation from being surrounded by dedicated people with the similar goals. Nothing is more encouraging than having an inspiring instructor and encouraging members all pushing each other to a healthier lifestyle and achieving their goals.

Structure

Sue Parke mentions the easiness of attending a class that already has the warm-up, a quality workout, and the cool down already planned. For me, I enjoy that I don't have to calculate how long my breaks needs to be and to focus on pushing myself and not what I'll be doing next.

Proper Form 

It is a common problem for people with in-proper form to get injured while working out and with previous injuries, the chance of injury can increase. Having a well-trained instructor can help prevent injury and teach proper form for future years. Personally, I have had muscle injuries in the past so it is beneficial and safer for me to be taught proper form so I don't hurt myself in future.

Variety

Sue Parke mentions the effectiveness of participating in multiple, different type of exercise classes to keep muscles guessing and speed up your metabolism in anticipation. Different classes will be offered depending on the gym and athletic clubs. For me, I tend to stick to
the same things when I'm on my own so taking a class

Accountability

When participating in the same classes every week, getting to know the instructor, and fellow classmates, the expectation to attend with increase. Scheduling the classes into daily routine is another way of keeping on top of your gym/athletic clubs attendance and your progress to a healthier lifestyle. For me, it is harder to skip an exercise class when I know the instructor is knows my name and looking for my participation.

Fun 

Group classes are just plain fun, both Sue Parke and I agree. The upbeat music, motivating people, and quality workout is a great way to have get rid of gym intimidation and enjoy exercising. I recommend to stay focused on yourself and your progress and ignore the looks coming from the exterior of the exercise class.

Do YOU do a group exercise class? Comment Below! 

Monday Motivation

Create the life and body you desire now, no need to wait to begin. 

Monday Motivation

Don't let your mind stop your progress. 

8 Meals to Pack & Go

Life in college is crazy. The days are often spent trying to balance classes, studying, working, and catching up with friends. Finding time to be healthy in college also takes some balance and patience.

One great way to balance healthy eating with college is packing healthy meals for on the go. Packing healthy meals for school and work helps limit the amount of cafeteria and vending machine food eaten while studying or working. Finding healthy meals that are easy to transport can be challenging but not impossible. So what are some healthy meals when on the go?

Here are some my recommendation:


What Lisa Cooks shares some great lunches to go that are not just sandwiches, here are some of my favorites. Don't be afraid to modify these recipes to fit your tastes.

French Toast Sticks w/ Yogurt: 

- French toast, cut in strips
- Maple or flavored yogurt for dipping
- Strawberries and grapes
- Mozzarella cheese

Mac 'N Cheese w/ Salad:

- Macaroni and Cheese in thermal
- Deconstructed salad w/ lettuce, carrots, cucumbers, and another other vegetable.
- Small side of dressing.

Customized Burritos:

- Homemade burritos
- Carrots
- Grapes
- Cheese

Tortilla Rolls: 

- Tortilla rolls full of turkey, cream cheese, or whatever ingredients you prefer.
- Grapes
- Strawberries
- Cheese
- Muffin

Pesto Chicken Salad: 

- Grilled chicken w/ tablespoon of mayonnaise and tablespoon of pesto mixed together.
- Shredded lettuce
- Cherry Tomatoes
- Cheese






Above pictures belong to +What Lisa Cooks 



Jenny Flake, author of the Picky Palate cookbook shares a great meal to go recipe that I'll definitely be trying:

Grilled Chicken Veggie Bowls: 

- Seasoned Chicken Breast
- Asparagus
- Broccoli
- Cauliflower
- Brown Rice
- Quinoa

You can find the full directions here.



Above picture belongs to +Jenny Flake 



Cassie, author of Back to Her Roots shares some of her healthy lunches to go, here are some of my favorites:

 Turkey Sprout Sandwich

- Turkey and sprout sandwich on whole wheat
- Cucumbers
- Pretzels and hummus
- Cherry tomatoes
- Hard-boiled egg
- Blueberries and strawberries
- Chocolate covered cherries.

Chicken Salad

- Chicken salad
- Green  beans
- Roasted potatoes
- Crackers
- Mini pear
- Strawberries
- Chocolate covered cherries.






Above pictures belong to +Back to Her Roots 

What are some of YOUR favorite meals on to go? Comment Below! 

Monday Motivation

Clear your mind of can't because you can. 

No Gym? No Problem!

What exercises to do at home to stay fit? 

The struggle of finding enough time in day is common for all, especially among college students. We are constantly choosing what to sacrifice in order to fulfill our priorities. A healthy lifestyle should not be sacrificed.

A healthy lifestyle is worth the challenge. Creating a healthy lifestyle doesn't require an expensive athletic wardrobe, a personal trainer, or even a gym membership.  But how? Exercises at home!

Finding those quality exercises for home can be daunting and overwhelming. Below you will find some great videos and guides for working out at home with most no required equipment or weights.

• Julie Fagan, blogger on Peanut Butter Fingers, shares some of her favorite home workouts with no necessary equipment or weights.

• Indulgy provides printable and customization workouts for home and the gym.

• Deven Hopp, blogger on BYRDIE, shares 5 workout videos designed for home and to help motivate you.

• Workout Labs for women and men allow customization workouts that can easily by done at home.

• Natalie Borton, blogger for Glitter Guide, shares the top You Tube exercise channels for home workouts.

• Fitness Blender, my personal favorite and go-to videos, has over 100 free full length videos that are great for working out at home. 

For more ideas, guides, and videos check out my Pinterest. 

What exercises do YOU do at home? Comment Below!

Monday Motivation

The journey isn't easy but it is always worth it.

Monday Motivation

Don't Quit. Be stronger than your excuses. 

Monday Motivation

You are getting better & stronger with every step. 

Love Yourself

In college, your adventures will have you surrounded by different kinds of people: roommates, classmates, friends, neighbors, significant others, etc. These people can have a different influential power on your college experience whether it be for a class, a semester, a year, or your whole experience. But there is one more crucial person that can influence your college experience...

You.

College is a time of learning. A time to learn about your future career, surviving on your own, dating, and to learn about you. You can also learn about depression, stress, anxiety, and the commonality of social comparison. College is real, the lessons you learn are real, and the greatness in you is real.

Valentine's Day is often the celebration between significant others to express their love, gratitude, and affection towards one another. For some singles students it is a dreaded holiday with a thin silver lining -- discounted chocolate on the 15th. For some couples it is difficult to plan or buy something special for their 'valentine.' 

This Valentine's Day, I challenge each reader (single & taken) to celebrate this day by loving yourself more. 

Loving, accepting yourself is a crucial when surrounded by so many people. When you love yourself and understand your greatness, they will be affected social comparison less and able to distress quicker. Loving yourself won't make you perfect or invincible, but it will help each of you deal with the many lessons of college. 

                                         

I'm not alone in this challenge. Dress Barn's new sale is titled, "Me, my Valentine" with the hashtag #labelmeconfident and Buzzfeed has outlined a 12-day love yourself challenge. 

Here are some ways to celebrate you: 

• Create a list of all the things that you do well. 
• Don't be sorry for what you love. Love it and love it loud!
• Smile & laugh like you mean it.
• Surround yourself with people who'll remind you of who you are and how great you are. 
• Replace your negative go-to words with positives ones. 
• Write yourself a love letter. 
• Pamper yourself. 
• Call a friend when times get tough. 
• Do something that makes you happy. 
• Don't compared yourself to others. 
• Take a break from technology. 
• Create a reward/punishment system when you are mean to yourself. 
• Wear something that makes you feel great inside & out. 
• Eat something wonderful & savor each bite. 
• Take time for yourself. 

Check out my Pinterest for more ideas. 

Accept the challenge and celebrate YOU this Valentine's day. 

Monday Motivation

Don't quit on yourself or your goals. Progress is progress
no matter how small. 

Make Time to Laugh

Life as a college student is full stress. Whether it be from the endless stacks of homework, long hours of work, drama with roommates or significant others, or trying to manage all aspects on our lives.

Stress is such a common thing among students and it can have short-term and long-term effects on our bodies. Instead of lecturing about stress and the dangers of stress; I'm going to help relieve some stress...through laughter.

Here are some videos & pictures that help me smile and laugh:

Studio C : Top Soccer Shootout Ever with Scott Sterling

SNL : Star Wars Undercover Boss

Lip Sync Battle : Tatum Take-Over 

Hannah and Carli : Wherefore Art Thou, Zefron

Dustin & Geneviere : Adele Hello Parody 

BuzzFeed : If Guy Best Friends Acted Like Girl Best Friends

What makes you laugh? Comment Below!