1. Increase your awareness. The first thing to do is to recognize how much they’re interfering with your daily life, and holding you back from being happy and free.
2.Try to be specific. What is it that worries you about the situation? What is the one thing that terrifies you most?
3. What do…
Get Your Best Legs
First know that you can’t reduce fat in just one place. Your body takes a little bit of fat from everywhere, more or less in some places due to your genetics. Doing a ton of leg exercises isn’t necessarily going to make all that fat disappear, at least not by itself. We do these exercises to shape and tone the muscles so your legs have a great shape. If you aren’t eating healthy and doing cardio those sexy muscles are going to be hidden no matter how many squats you do. Gaining muscle helps, it increases the metabolism thus burning more calories, but you have to work the rest of your body and have a clean diet too.
Try to do one video or pick five exercises and do 3 sets of 8-12 reps (or until you feel the burn) about 3-4 days a week. Do cardio 3-5 days a week too, it can be running, biking, swimming, Zumba, kickboxing, whatever gets your heart pounding and sweat dripping. You can combine strength workouts and cardio into the same day if you want. Make sure to eat protein after your workouts, it helps build muscle!
These are, in my opinion, the best thigh and leg exercises and videos. I’ve included links to instructions for most of the exercises and a variety that you can do at home or at the gym. If you workout at home try to get some 8-10 lbs dumbbells, or get a backpack/duffel bag and fill it with heavy books to challenge yourself.
If you have access to a gym try these machines & equipment:
- the leg/hamstring curl machine
- the leg press machine
- the leg abductor/adductor machines
- squats with a barbell and/or dumbbells
- barbell deadlifts
- lunges with dumbbells
- bulgarian split squat
If you don’t have access to a gym try these exercises at home:
- wall squats
- jump squats
- bridge/hip lifts (try them with your feet on a chair/bed)
- hip lifts on a balance ball (you’ll get an almost instant burn!)
- leg lifts
- inner thigh lifts
- the fire hydrant
- sumo squats
These are my favorite leg videos:
wow this is me… I keep popping up in other peoples’ posts, this is so weird!
for the record, I don’t really ever work out my legs… I do a massive amount of walking in day to day life though
How to Stay Healthy at College?
Many of us fitblrs are broke, college students and one thing we struggle with is balancing our school work, a social life, and a healthy lifestyle. What are some ways to make this work?
It can be tough but it definitely is manageable! College is the time when you are finally out on your own, free to make your own decisions and your own rules. Living a healthy lifestyle in college does not have to be hard though and it does not require hours of preparation! The main key is to key a fairly consistent schedule! Get into the habit of making certain meals on a certain night of the week, going grocery shopping, etc.
How to eat healthy while at college:
- Keep lots of things prepared. I usually make pasta on Mondays (since I don’t have late classes that day), I buy bags of veggies that are microwavable, I have apples & PB, which make a quick&easy snack, I have chips & salsa for another quick and easy snack, etc. Find foods that are easy for you and don’t require a lot of preparation!
- Pack little bags or containers of snack the night before. This way when you are running late to class the next morning you can grab one and go!
- Keep a budget. Since many of us do not have a ton of extra money, limit yourself each week. I have a set grocery list and it is typically $50 per week. I get lots of fresh fruit and veggies, peanut butter, spaghetti and spaghetti sauce(which is the cheapest meal ever), and some snacks.
- Limit yourself to eating out a few times a week. Don’t go out too often, it is cheaper and healthier to cook for yourself! Instead invite your friends to come over and cook a healthy dinner! You can make it fun!
- Find healthy options for when you do go out. There is almost always a salad, a veggie side, whole wheat options, etc. Even if you just switch the fries for veggies and keep your normal meal the same that is still a healthier option!
- Go for water. Wherever you are get a water. Skip the soda or whatever else. Water is the best option there is! I always have at least one of my camelbacks with me! Make a habit of taking water with you!
How to keep up with exercise:
- Walk. A simple way to get in your daily exercise is to walk! Walk around campus between classes and walk to your class! That is a great way to get in some easy exercise!
- Go to the gym! Most colleges have a gym- take advantage of this and GO! You get a free membership (covered in your tuition) and tons of free classes! My gym has tons of different sports going on, equipment, and classes! There is always something for everyone!
- Fit it into your schedule. If you are a morning person or you don’t have classes until the afternoon then go before class! If you prefer your workouts between or after classes then go then! Make it part of your daily routine though! You will be more likely to stick to it!
- Find a workout buddy! This will not only help you to keep up a social life but it will also motivate you to go to the gym! It is easier to tell yourself you are too lazy to go to the gym but when someone is planning to go with you you feel more guilty if you say no simply because you don’t want to!
How to keep up your education:
- Find a study buddy! You can study together and work on homework together! Sometimes it can be more distracting but other times it can be motivating!
- Go to class and do your homework!
- Find a tutor or talk to your teacher if you need help!
How to maintain a social life:
- Get involved! Figure out which clubs you want to join and join a few! Not too many because it is better to be highly involved in a few groups rather than not too involved in tons of groups. Organizations are a great way to meet people with similar interests as you!
- Find your group of friends. This can be one person or 20 people. Whoever you want and like but make sure they are good friends to you and stick with the ones who stand by your side through everything! You may not be close with your roommates but you can meet people anywhere! There are so many opportunities in college!
- If you aren’t into partying don’t worry! Like I said before- find your group of friends! If they are into partying then look for a few others who aren’t and hang out with them on the weekends! Go shopping, have a movie night, something low key and enjoyable!
How to stay sane in college:
- College can be a stressful time and it can be hard for many people. If you are struggling I urge you to seek help! Many colleges offer free counseling if you need to go and talk to someone! If you are struggling talk to a counselor, a friend, or anyone you trust.
- Be involved. Being involved helps you to stay active and not cut yourself out of society and let yourself fall into depression. It is hard being away from everything and everyone you know. But you cannot let yourself be alone during this transition! Everyone is going through the same thing and looking for friends as well! Get through this time together!
- If college is stressful or the workload is too much then consider taking fewer credits! It is better for you to feel organized and understand what you are learning, rather than BSing your way through college for grades. The knowledge you gain will be very important in your career.
- Get a agenda/planner and organize your weeks. Help yourself figure out what you need to do and when so you don’t get stressed or overwhelmed last minute when you have so much piled up to do!
- Set time aside to do something you love everyday! Remember to have fun!
College is a great time! Remember to make the best of it! Have fun, do well, stay safe, enjoy yourself, and live your life!
By toethefinishline (:
An amazing thing happens when you get honest with yourself and start doing what you love, what makes you happy. Your life literally slows down. You stop wishing for the weekend. You stop merely looking forward to special events. You begin to live in each moment and you start feeling like a human being. You just ride the wave that is life, with this feeling of contentment and joy. You move fluidly, steadily, calm and grateful. A veil is lifted, and a whole new perspective is born.
1. What option would I choose if I knew I would definitely succeed?
2. What would I do if I didn’t feel scared?
3. Who can I talk to who’s been in my shoes?
4. What are the likely outcomes of each choice and decision?
5. What is the worst thing that could happen; what is the best thing that could happen?
6. Am I making this decision for myself, or am I choosing to please other people?
This is the yummiest scrummiest student recipe I’ve discovered, it’s so easy and cheap and it’s vegetarian :} if you’re making it! just a few things: I don’t use paprika, so don’t worry it still tastes good without, when it says to add a splash of water, do! I added the tiniest amount thinking a splash was a drop the first time and it was a bit too dry! Also, the more cheese the better. As with most things. Enjoy!
1. When your friends ask you to hangout, and you don’t feel like it, don’t go. Don’t ever do things halfway or do something that makes you uncomfortable. With everything, give all of yourself, even the pieces you never knew existed.
2. It is okay to not know. Everyone always despises the phrase, “I don’t know” but no one tells you that it is okay to not know. The becoming is more important than the being, anyways.
3. If someone ever makes you feel less, in any way, you have every right to walk away. You have every right to cut out toxic people in your life. To close the door on people who make you feel bad about who you are or what you stand for. Friends don’t tear down, they build up.
4. Loss is always going to happen. Just like paint will always chip and rain will always fall, loss will always be part of life. No matter how much I don’t like it, or avoid it, it is going to walk my way at several times in my life. Learn to embrace it and learn to get closure.
5. Give yourself a chance. Stop saying, “I don’t think I can” or “But what if I am not able to?” and give yourself a chance. This may be cliche, but try to believe in yourself. When you get older, your knees won’t work the same and you won’t have the best memory, and you are going to wish you’d given yourself a chance years sooner.
6. Fall in love. Don’t be guarded before you fall in love. You could fall in love three times and still not find the right one, but none of it is going to make “the one” matter less. Don’t fall into that idea that your first love has to be your best love. Fall in love as many times as it naturally happens.
7. Firsts are going to be messy. First loves, first kisses, first dates, first failed tests, first college class, first time you drive a car, first time you ride a plane - first times were made to be imperfect. Just because it’s messy and all over the place, doesn’t mean it can’t be good or worthwhile.
8. You want another scoop of ice-cream? Go get it. Get three more scoops of ice-cream if that is what you want. “Fat” is not the opposite of beautiful and it is not the opposite of happy. Don’t let anyone tell you that your body type isn’t beautiful. Beauty is a social construct, create your own, become your own.
9. Let yourself be alone. Loneliness is not a bad thing. It is healthy and normal. Everyone needs to spend a good portion of their life alone. We learn who we are when we are alone; life is less crowded and more clear when we are alone.
10. If you aren’t happy where you are, change it. Quit your job, move, become a vegetarian, get a new hobby, pick up an old hobby, whatever you do - make sure it benefits you. Life is too short to not be alive, to not be passionate, and overflowing.
relevant because I turn 20 in 7 days