Being Healthy in College

"Heathy" is probably one of the last words I would use to describe myself. I can count the number of times I've been to a gym on one hand and I've been known to eat entire boxes of Ritz crackers in one sitting. I'm lucky - I was blessed with a fast metabolism and have always eaten what I wanted to without worrying about gaining weight. Sure, I have problem areas (looking at you birthing hips), but fixing that was never on my top to-do list.

Fast forward to the beginning of this summer. I noticed I had gained about ten pounds over the course of the year. I didn't think I looked different, so I didn't think much of it. Then, by accident, I came across fitness accounts on Instagram and various fitness subreddits on Reddit. It was incredible; hearing people's fitness journeys and both their struggles and successes proved to me that if they can do it, I can get off my butt and do it too. I downloaded a fitness tracker app for my phone, calculated my daily calorie goal, and started caring about serving sizes and getting my macros (protein, carbs, and fat). I'm a little over a month in of tracking my food and I feel incredible. I have more energy, I'm sleeping better, and I don't get that heavy feeling at the end of the day anymore. My next two goals: getting over my fear of the gym and keeping this up in college.

I have a few strategies I'm hoping will help keep me on track once school starts.

1. Meal Planning: This is super new for me, so it's going to be a lot of trial and error. I'm going to be living in an apartment for the first time next year, which means cooking and grocery shopping. I'm hoping to keep on track with my diet by planning out meals for the week keeping in mind my macro goals. I want to sit down on Saturday and plan out my weekly meals and then go shopping on Sunday. If I don't have unhealthy food in the kitchen, I won't eat unhealthy food. 
2. Packing Lunch Instead of Buying It: I think this is going to be a big one for me. Since I'm no longer on a meal plan, either through the university or through my sorority, I'm going to be responsible for every meal. I have a tendency to be lazy, and because of that, I usually find myself in the student center getting something less than healthy for lunch or dinner. Armed with my new monogrammed lunch box, I'm hoping to integrate meal planning into my busy schedule and make sure I have healthy snacks and meals with me even if I can't make it home in time for a meal. 
3. Having a Gym Buddy: The gym is a really scary place. I never go and when I do it's for a spin class once a year. As intimidating as it is, the way to tone and build muscle is through lifting weights and similar exercises. I have found a gym buddy who lives close by and has promised to keep me accountable by forcing me to go to the gym with him. He also offered to teach me proper form and technique so I can hopefully build confidence through knowledge. If you can't find a gym buddy, I would suggest looking to see if your campus gym or a nearby one offers personal trainers or beginner sessions that focus on teaching technique. 
4. Committing to a Schedule: Being a full-time student usually means I convince myself I don't have time to go to the gym because I need to be studying or working on a project instead. Since I have my class schedule, I sat down with the previously mentioned gym buddy and figured out a time three times a week to go to the gym together. My school gym also offers classes and has that schedule up already, so I've also made sure to mark when spin class with my favorite instructor is offered so I can do cardio once a week. As a girl who loves schedules, I'm hoping that by committing to a routine it will make going to the gym less of a chore. 
5. Holding Myself Accountable: I'm lazy and I'm the first to admit that. I'm writing this post mainly as an attempt to hold myself accountable - if I commit to sharing my journey, I'll feel obligated to actually follow through with what I'm saying here. This is also why I have a gym buddy - someone who will remind me why I'm doing this and that I can actually do it. I think that once I start building confidence it will get easier, but until then I still view myself as the girl who never goes to the gym.

This is the first article in what I'm hoping to be a monthly series. I want to be able to share my successes and my failures and really explain my journey in hopes of helping someone else start their own. I'm back down to the same weight as last summer and I'm ready to take the next steps to reaching my goals.

How to diet in secret! (FYI you will forget you're on it)

Summer is just around the corner which means its almost swimsuit season. Alright now I don’t like dieting than again I’m pretty sure nobody does. When I do I do my very best not to tell anyone. Because if you tell people on a diet there is a chance they may look at what you’re eating and ask “can you really eat that?” or “should you be eating that with your diet?” When it comes to the “D” word its best if it’s not said at all. Switch things up with your food and lifestyle. Better yet don’t do it alone, ask your sisters for help!

My list below is of 10 tips I’ve found helpful when it comes to switching things up. I hope this list helps all you getting ready for swimsuit season!

1.  Don’t call it a diet! Just say to yourself you’re switching things up with your food. If you think of it like that you will forget your on a diet
2. Don’t get mad at yourself for eating sweets! Love yourself it’s the most important thing, and if you get mad at your body for having a natural craving for chocolate or candy its ok to give in. Try dark chocolate, I know its bitter but it really helps you eat sweets slowly so you feel fuller. Also peanut butter is amazing! I use it whenever I want some added protein to my sweets.
3. If you want some sugar, try adding some fruit to switch things up. I never used to eat Cuties (the baby seedless tangerines) and now I’m addicted. I throw a few in my backpack and eat them on my class breaks. It calms down my sweet tooth plus it has Vitamin C to keep me healthy with cold season coming and keeps my energy up on busy class days.
4.  Adding avocado does wonders! It makes you feel fuller, helps with skin and hair. It’s one the kind of food that makes you feel like Beyoncé, and who does not want to feel like Beyoncé!
5. Check out Pinterest for healthy easy recipes.
6. Don’t worry I didn’t forget exercise! Ew I know but when it comes to this subject I do something I love to do. I love to dance, any chance I get I dance. Not to mention I also walk. If you’re not into the gym do something that you enjoy doing. Like swimming, dancing or walking. Better yet ask your sisters if any of them want to go on a hike, or play beach volleyball
7. Don’t let your water get boring. Add some fruit to your water. Such as strawberries, lemon, oranges. The natural juice will also help detox you and keep you energized.
8. Same thing goes for salads! You can add fruit to salad, and nuts. Etc. If you use notes make sure they are not glazed. Have them be dry with only natural flavor. You’re going to be getting enough flavor from the dressing you can add. And if you’re worried about adding too much dressing, pour it in a spray bottle its way easier and less stressful than measuring it out.
9. Leave positive notes about yourself on your mirror. Each day write a new note about something you love about your body and self in general. It will help you get to your goals, because you won’t reach it if you are hating on yourself
10. My final tip! Don’t make it your goal to lose weight. Change things up to be healthy. If you are weighing yourself all the time and focused in on the numbers it could stress you out. You will feel the difference soon, if you follow my tips. You won’t need a scale!

Phi Sig Does Yoga

Inhale, and exhale.

Before Leadership Conference kicked off for the weekend, Phi Sigma Sigma staff members and volunteers had the opportunity to do some late night yoga.

Even though it was my first time doing yoga, I thoroughly enjoyed it. The stretches pulled on muscles I didn't even know existed, and the breathing exercises calmed my thoughts.

The yoga instructor, Suzanne Lovern Burns, carefully explained each step as we went. She shared ways to push further if the stretch was not intense enough and ways to make it easier if the stretch was too much of a strain.

As the yoga lesson progressed, the exercises were more demanding. Phi Sig sisters rose to the challenge every time and impressed themselves with their flexibility and stamina.

By the time the class ended, everyone was exhausted but delighted to have the experience. Trying out a yoga class with the Supreme Council, Headquarters staff, and other lovely Phi Sigma Sigma members and volunteers was a blast. Once my travels are done as a consultant, I hope to take more yoga classes and learn more.

What is Advocare?

         "At AdvoCare, We Build Champions^® through physical and financial wellness. Backed by the latest science, AdvoCare provides innovative nutritional, weight-management, sports performance and skin care products."
         This company has a variety of vitamins, energy drinks, snack bars, and everyone's personal favorite is the 24 day challenge.  
         I just recently began my journey with Advocare and I am still in the first steps of it. I do believe in this company and what it stands for. There are different vitamin supplements to take daily to help you become the best version of you. In working with this company I don't plan to be checking the scale everyday, but I do plan to try to eat better, try to get to the gym more, and to continuously benefit myself. 
This is the beginning of my journey, if you want to join me comment and go to this website www.advocare.com/150215420
         If you need any suggestions or have any questions feel free to ask. I'm sticking to my New Years Resolution to becoming the best me I can be!

 

What It's Like Going to the Gym for the First Time in a Year

I have a confession to make: I don't exercise. Unless you consider dancing to Taylor Swift while singing into a can of hairspray a workout, because then I exercise like four times a day.

I knew working out was important, but I never had the motivation (AKA was too lazy) to go to a gym because I didn't know what to do in one. I took Zumba classes, but I didn't do regular workouts. Was embarrassing myself staring at the odd metal machines worth the trip? It didn't seem as rewarding as going to the cafeteria and eating three cookies.

Last week I decided to start making an effort and go 'gymming' with a sorority sister. She can help me understand what to do to make the most of the gym on campus. I decided to go because I had read an article about how unhealthy food isn't only bad for your body, but it also can cause acne. I have had trouble with my skin throughout my life, so I thought, "if how I handle my health can make that much change, I should take better care of myself."

For some reason, that one article did it to me.

So I whipped out my workout clothes that I thought would have motivated me sooner to go to a gym and headed out early with my sorority sister, Jamie. She said we would start out with 15 minutes on the bicycles first. I think I was on a basic level, but it seemed right to be on that level in order to get through the full 15 minutes. I watched a TV show with the subtitles, which really distracted me from the minutes I was pedaling.

Once Jamie stopped, we cleaned the equipment and went to another floor to continue the workout. I felt somewhat accomplished, but ready for more.

On the next floor were these obscure structures that I knew were for abs and legs and arms, but I was not sure how. Being with a friend in my mind meant it was okay to be a little embarrassing, so I messed around with a couple of available machines to see if I knew how to use them. I didn't. So I let Jamie show me what to do.

Eventually we settled at a bench for sit-ups. (After a Google search I discovered that this is called a sit-up bench. K.) Jamie handed me a medicine ball and positioned herself on the bench. After we each did three rounds of passing the ball back and forth ten times while doing sit-ups, I was surprisingly ready to keep going.

The last workouts we did were for our inner and outer thighs. Looking at the labels, I read that they are called hip adductor and hip abductor machines. I learned some new words that day.

Jamie and I had fun on these machines while singing along to the songs playing in the gym. On my third and final round at the machine, I managed to make it through all ten reps. 

Since we had other things to do, we left after that. After about a half hour of exercise, I felt pretty good.

Then the soreness came in.

Days later I still felt the pain in my abs and inner thighs. Save me.

I had no idea that the soreness would last multiple days, which apparently is super embarrassing to not know. "It's good. It means it worked and it was a good workout," my more in-shape sisters would say. I used to think people were just bragging when they said how they were sore, but this was like cramps throughout the body. This was also the moment where I discovered why people have "leg day" and "arm day" to alternate the focus of pain. I'm telling you I really didn't know this stuff.

Anyway, a little less than a week later and I can now reflect on this experience. There was a quote on a mirrored wall at the gym that really resonated with me: "The difference between try and triumph is just a little umph!" Putting in that extra effort to do something good for myself was rewarding, and I definitely want to do it again. I will admit, however, that I may need the motivation of going with a friend to push me in the beginning. Because that soreness, like, WOW.