Lately it seems like I have been preaching about losing weight and how to do it but that’s not what I want you to get out of this. I want you to see that attitude towards the world and yourself is what truly matters. There is no more important opinion than your own. There is no need to look how society labels a “pretty woman.” If you feel comfortable in your skin and your mindset, then that’s all I could hope for all of you.

Touching back on how society impacts our views, it’s wrong to think you’re not good enough because of what someone else says. It has become such a problem with girls self esteem and that is exactly what motivated me to make this blog. Life isn’t about conforming to society’s wants but instead your own personal goals. There is so much potential in each and every one of your lives as long as you use it to your benefit.

If you’re facing any trouble with finding a new mindset or a better lifestyle, don’t get frustrated. These things take much time, effort and dedication. Don’t give up, push through and the outcome will be that much better when you finally reach your goals. When you do reach them, make new ones. Keep urging yourself to get better. Try setting goals in different aspects of your life. So if you originally wanted to change your attitude, now try expanding on your respect or care for others. Even honesty, love, kindness. Really anything to achieve your ultimate happiness.

If there is any past hardships you have been through, learn from them and move on. There is no room in life to dwell on negative past experiences. Take them and use them to your advantage. Everything is either a blessing or a lesson, these are the lessons in life. You have to learn to be strong enough to do this. Know how to pull yourself together in the toughest of times and get right back up anytime something knocks you over. Mental strength is one of the most attractive qualities people can possess.

You have to take your experiences and learn how to be happy. Happiness is not found in material things like most of us like to think at this age. It is a state of mind, somewhere that you can choose despite all the difficulties you face. It is counting blessings instead of counting the times of suffering. You must learn how to be happy on your own before you can share those good vibes with others.

So if you’re stuck in a bad mindset right now this is what I want you to say to yourself…

Many times I find myself frustrated so I learned way to help with that. Something I love to do that makes me feel good about myself is giving away one of my hobbies – photography. I absolutely love capturing moments in nature and sharing it. I love blue oceans, cool trees and landscape views. Try something like this, something that will bring you a sense of satisfaction and contentment.

Here are some cool ideas to try out:

• Baking

• Sharing your knowledge

• Giving back to the community

• Crafts

• Gardening

• Writing

• Reading

• Collecting things

• Adventuring

Another awesome way to deal with frustration is writing or keeping a journal. I just started doing this this past summer. I made it part of my routine so I never forgot to do it. Right before bed every night I would pull out my notebook and write my feelings out. It helped so much to get everything bottled inside, out onto paper. I found myself dealing with things a lot better and also learning a lot from what I had been through. Journaling can help figure out who you are and who you want to be. It is a way to express yourself so you have the capacity to reach your goals. You don’t even have to share it with anyone; just having it for yourself is a huge benefit. 

Honestly, anything that makes you happy and boosts your attitude on life is something that is worth time investing in. Don’t be afraid to try new things. Have an open mind in life and take every opportunity to strengthen yourself. Remember always be yourself, but be your best self.

When life gets crazy hectic, which is about everyday in college, health is one of the first things to suffer. It is so easy to procrastinate being active but eventually “tomorrow” has to become today! Procrastination often leads to weight gain, stress, 

and a feeling of no control. Let’s face it, not everyone has the money for a gym membership or the time of day to make it there. It’s hard to find the motivation to get out of the house and drive the whole way to the gym.

If you’re one of these non-gym-goers, here are some alternatives for staying active.

• Hiking
• Biking
  • This is easy to accomplish on campus. Biking to your first class instead of using public transport can jumpstart your metabolism
• Kayaking
• WalkingStudies have shown that sitting for long periods of time is detrimental to one’s health and well being. Even getting up and taking a few steps is better than none
• Swimming
• Any sport
  • My floor has recently joined flag football league and participate in games every Thursday night
• Hit the mall
  • We have all seen the ‘mall walkers’ but why not be one too?
• Yoga
• Skiing or Snowboarding
• Take the Stairs!!
  • Avoid that elevator, go tone and burn calories simultaneously
• Dance it out

Places to do these things at Penn State

• Mount Nittany
• Walks to class
• White building public swimming pool
• Intramural building
  • rock climbing, yoga, racquetball
• Tennis courts on campus
• Soccer fields
• Bellefonte Central Rail Trail
• Nittany Mall – Bus M
• Tussey Mountain Ski and Recreation
  • Try joining ski or snowboard club – they always go out for trips and even far away trips for a long weekend               This is Mount Nittany. My family, roommate and I hiked it over Labor Day weekend.
• Arboretum
  • Beautiful scenery
• Parties
  • This may seem like a weird idea but going out to parties and dancing all night long is an extremely intense workout for your body
• Intramural Fitness ProgramsThe IM holds fun fitness activities everyday! They range from yoga to kickboxing aerobics. It is a great time to meet new people and try different things

If you are like me and enjoy company on your adventures, ask some friends to join. You’ll be making memories while keeping active. Workout buddies are a great motivation and encouragement. I find that when I am enjoying myself, I don’t even think about the physical aspect of work outs. Having fun makes for no stress in setting aside time for the gym.

Not making the gym a routine thing isn’t a negative thing. There is so much other things for you to get out and do. Every single movement you make is somehow beneficial to your well being. Sitting affects health and can even lead to diseases of the heart, colon, joints etc. I promise, your body, heart and mind will forever thank you for being a proactive person. Never say there isn’t something you could be doing instead of watching that netflix show or laying in bed on your phone. The outdoors has so much to explore and the only way you get to see that is by getting up and accomplishing something from the above lists.

I challenge you to enjoy your workouts and love the benefits. Set aside the stress college life brings you and do something valuable for yourself.

Growing up, I always did sports so I didn’t need to “workout.” But once I hit high school, I started working out and really never gave it up since. I alway had a difficult time with getting myself to workout, but when I eventually did, I was so happy. This past year, I really started to enjoy going to the gym. The main reason was because I got to go with my best friend Lauren. She really knew what she was doing. Lauren always had a plan for the day and we helped push each other to our breaking points. I encourage you to at least try going to the gym, even it’s once a week. I promise, it’ll be worth it.

Fun Fact: Working out is a huge stress reliever.

Places to find workouts:

• Instagram: any fitness instagram will most likely have a link to their workout challenge. My personal favorite is Tammy Hembrow and her 8 week leg challenge.
• Pinterest is always a great way to quickly find workouts to do and you can refine it to the gym or at home.
  • Try making a workout board on pinterest for easy access and constant motivation
• Consult a fitness trainer at the gym
• Ask any coach or gym teacher available to you
• Friends that are workout junkies could also help you to get a steady weekly routine
• Apps for your phone – I recommend “Fitonomy”

Secrets to Staying Motivated:

• Set realistic goals for yourself. Start with small ones and as you complete those,, set harder ones.
• Establish a routine. Things become much easier when they are a habit.
• Don’t make excuses! You have to make your health a priority.
• Keep a journal of what you do each day at the gym or even at home

Workout Tips:

• Don’t forget to eat clean.
• Lift heavy, heavy enough that it is difficult to finish your last couple reps.
• Always keep your core strong – it protects your back and also works your abs.
• Make a connection between your mind and muscles. It is proven that you receive the most benefits when you focus on the muscle you are working out.

My Routine:

Day 1 – Back

• Hyperextensions 3×12
• Bent over dumbbell row 3×12
• Pull ups 3×5
• Wide Row 3×12
• Floor back extension 3×12

Day 2 – Legs

• Squats with dumbbells 3×12
• Lunge step up 3×12 each leg
• Jumping Lunge 3×10 each leg
• Butt lift bridge 3×20
• Fire Hydrants 3×15
• Glute kickback 3×15

Day 3 – Core

• Crunch 3×20
• Sit up 3×20
• Scissor kick 3×20
• Alternate heel touchers 3×20 each side
• Air bike 3×20
• Jack knife sit up 3×15
• Any TRX workout (ankles suspended)

Day 4 – Arms

• Alternating dumbbell curl 3×12
• Dumbbell Tricep extension (overhead) 3×12
• Tricep Dumbbell kickback 3×12
• Push ups 3×10
• Dips 3×12

With a little alteration to each workout, you can turn it into a partner workout which is much more fun! I hope this blog post has helped you gain inspiration and knowledge about how and where to stay fit. College is a fun time but don’t let the stereotype of the “freshman 15” be true for you 🙂 Stay on top of work as well as personal health!

An awesome way to feel good about your body is to eat right. It’s so easy to go to a store and pick up a candy bar but you have to constantly remind yourself to take that extra couple seconds and grab some fruit instead. Healthy food is also usually more expensive (which sucks) but I promise the benefits are so worth it.

Every body reacts differently to foods so it is important to experiment whether that be vegetarian, pescatarian, carb cycling, etc. Don’t be discouraged while you’re trying new things, you’ll eventually find your niche. Don’t forget, eating good does NOT mean eating LESS! Whole foods can satisfy hunger quickly while snacking will never appease your hunger. It is extremely important to have a balanced diet. Make your plate colorful as a rainbow and ditch the GMO full packaged foods.

Since I am in college just like you, I wanted to give plenty of options that are possible with what is available on campus and downtown. Stock those cubbies in your dorm full of healthy choices so there is no temptation. The food that you place at your fingertips is what you’re diet will consist of.

SNACKS

• FruitMy all time favorite snack is any type of fruit. I personally love grapes, pineapple and cantaloupe. If you ever dont like the taste of a fruit, buy some fruit dip. It seriously tastes just like yogurt. A weird thing I do is eat pineapple with whipped cream. It balances the tart with sweet and limited amounts of whipped cream is allowed 🙂
• Banana and Peanut Butter
  • Love this as an afternoon snack. The pb fills you up and is still nutritional. Try cutting your bananas in wheels and making a pb sandwich.
• Apple and Peanut Butter
• Rice cakesI love these because there is so much you can do with them. If you have a sweet tooth like me, try nutella and strawberries on one.
• Vegetables
  • Steamed broccoli and carrots is where it’s at.
• Pea Snaps
• 
  Skinny Pop Popcorn
• Nuts
  • Try the assorted nuts to see what you like. Nuts are always a great quick snack.
• Smoothies

DINNERS

• Chicken
  • Grilled of course, fills you up and gives you nutrition!
• Shrimp
• Eggs
  • If you prefer dippy eggs, make wheat toast instead of white
• Any type of salad
  • Chicken caesar, steak, buffalo chicken, honestly anything with a heap of greens under it!
• Wraps

DESSERTS

We all know that we have a sweet tooth so here are some great ways to cure that without feeling guilty.

• Halo Top
  • Apparently this is a “college” snack. I was introduced to this just recently and have fallen completely in love with it. Halo top is literally protein rich, healthy ice cream. It tastes the same, just is healthy! If you’re craving a midnight bite, try this
• Frozen Yogurt
  • Frozen yogurt with some fruit on top makes a delicious dessert
• Sorbet

Dinner Buffets in College

1. Variety – a colorful plate is always a necessity
2. Lesser portions – it’s so easy to take more than we know we can eat, so try to take a smaller plate to make it look fuller! You can always go back and get more
3. Skip the dessert bar – overcome your temptations
4. Water Water and more Water for your drink
5. Try new things
6. Go to different buffets – each one tends to have different options

Choosing healthy alternatives and options has helped my reach numerous goals and has affected my energy in such positive ways. I feel good about myself and I am overall a more vibrant person now.

Hey everyone! Ally here, ready and so excited to tell you all about my passion. I hope you’re ready to learn how to be a better version of you.

Society has been altering the ‘social norm’ of what you should do, what you should look like and how you should act – but is there really ever a limit to the possibilities?

I am a strong believer that you can do anything you put your mind to. For me personally, positive thinking, eating right, and physical activities ultimately lead to a more prosperous life. When I was growing up and going through middle and high school, all that was said in the halls was “I’m too fat” or “I feel so gross about myself” and I guarantee we have all at one point in time said those words yourself.

That’s what I am here for. I can be your personal life trainer, a helpful guide or just entertainment, it’s your decision. This blog will document my daily food (both healthy and not so healthy), workout routines, ways to keep active without the gym, and practices to increase good vibes.

I figured that it would be appropriate to assume everyone already has an opinion on this blog just from the introduction, so for this first post, I am going to write about a game changer, your attitude.

Your Attitude Could be Your Biggest Obstacle

Everything you do in life has an affect on you. It’s so much easier to accept defeat than try even harder than you think you could. You may want to work out but telling yourself that it’s too hard or you don’t have anytime for it makes you not do it! Or if you have a really hard class and an exam is coming up. You could go into that exam telling yourself that you’re going to do poorly and it wouldn’t have mattered whether you took that extra hour of free time to study. When you give up, your mind is all negative thoughts. Positivity can bring you a long way. You could move some things around to make time for the gym or remind yourself that “you got this exam, no worries.”

And trust me, I get it when you say there’s so much to stress about because honestly, what college student isn’t drowning in homework/studying right now? Looking at the good consequences of something you do can ease the toll life takes on you everyday. Don’t live in the future or the past, live in the moment. Be spontaneous and love what you do. No day is better than today. There’s always a way to alleviate the suffering you are feeling at any given moment, just don’t give up.

If you tend to slip into negativity about most things, I hope that I can help you alter your instinct thoughts. There’s proven ways to change the connections habitually made by the brain and form new pathways that I will be discussing in later blog posts.

Now if you believe you already look on the bright side of things, I dare you to challenge yourself using my blog. Take my advice and see how it personally affects you. Use what you know, and what I will give you to be the best person you could be.

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