Hey friends! I know it’s been a little while since I’ve posted… Things have been absolutely nuts here with school and a slew of other young adult responsibilities, but I am by no means using that as an excuse… I’ve just been struggling to set aside a huge chunk of time most days to write, that’s all. Butttt, I have been planning future posts and there’ll definitely be lots of good stuff coming your way so don’t ya’ll worry ’bout a thing… I ain’t ever gonna abandon y’all 😉 Becuz, that’s just not me… plus y’all deserve better than that hehe.

Sooo…let’s cut to the chase. I’ve really been wanting to make a post mentioning several of my favorite go-to’s that I’ve incorporated into my nighttime routine to help me fall asleep easier. For some reason I tend to have a difficult time falling asleep. It never made sense to me the way some people can fall asleep so fast… and how they can fall asleep anywhere at like any time. For me, the majority of the problem is that even if physically my body is tired, my brain doesn’t let me fall asleep. Instead, it wanders…all over the place… I’m pretty certain that a large percentage of that is “just me”, cuz… well no better time to think about life than when you’re lying in bed in a dark, quiet room by yourself, right? It depends. I’ve learned how valuable sleep is, especially with my busy, active lifestyle, and between all the mental and physical demands I place on my body now. And sleep is also an essential tool for recovery from your workouts, as sufficient sleep, in addition to rest days, is what helps your muscles to grow (in size, and in strength), as well as improving your performance.

That being said, I’ve had to take a very strategic approach to what my (general) nighttime routine is like and making sure not to overstimulate myself before bed. After just taking initiative to try different things myself, as well as a little research, I’ve been able to pinpoint several of the best things I’ve incorporated into my nighttime routine that have greatly increased my ability to relax and ultimately to fall asleep more easily. Today I’ve compiled my top four go-to’s and I’m excited to share them with you!

PUT DOWN THE PHONE…

Okay…well, this is half a command, and half simply a good-natured suggestion… I know how difficult it can be to refrain yourself from spending extended amounts of time on your phone during the evening and before bed, especially because some (or maybe most) of us consider activities such as browsing and scrolling through social media or watching YouTube videos ways that we wind down at night, or perhaps for some of us, we’re sooo busy during the day that the evening hours are a great way for us to connect with our friends or catch up on/read/reply to texts, emails, and other message platforms. I totally get this, and honestly, I should wear the cone of shame because I have definitely exhibited symptoms of addicted-to-my-phone-before-bed syndrome. But seriously, excessive use of your phone, especially for the types of activities I mentioned above, as well as the light from your phone screen, stimulate and “excite” your brain, causing you to feel less tired and more aroused, which, obviously, in turn makes it extremely difficult to fall asleep. I’ve heard from a variety of sources “out there” that we should avoid all use of phones (or any similar electronic device) as much as 1-3 hours before bed. This is probably the ideal amount of “phoneless” time, but, if you seriously don’t think you could go that long without your phone before bed if your life depended on it, shutting your phone down for the night even at least 30 minutes or so before you go to bed will still make a significant difference.

DO SOMETHING THAT RELAXES YOU AND THAT YOU ENJOY

If there’s one thing I’ve learned, it’s that the evening hours are the perfect time of day to engage and indulge in a relaxing activity that you enjoy. For me, these types of activities include reading, drawing, listening to music, watching a good TV show or movie (preferably something light-hearted and comical), and finally, stretching. Yes, stretching is a wonderful way to calm both your body and your brain before bed and help prepare you for sleep! If you don’t already incorporate stretching into your nighttime routine, it may be a great idea to add it in… aside from its natural calming effects and the way it helps sooth soreness from workouts, it helps get your blood flowing and helps you loosen up a bit which in turn allows you to relax much more easily. One of my favorite ways to stretch before bed is to dim the lights in the room, if possible, as this really sets the atmosphere right, and exposing yourself to darkness will help you feel more sleepyyyy.

Of course though, you can choose to set aside some time in the evening for any type of activity that you yourself find relaxing and enjoyable 😀

MAKE A TO-DO LIST FOR TOMORROW

Most nights, especially during my busier periods when I’m juggling school assignments, work-related tasks, any extracurricular activities, or even meal planning or planning my workout for the following day, I like to jot down a to-do list for the following day. Doing this is a way I stay organized and honestly, for me, staying organized and working systematically really helps me keep track of everything I need to get done and how and when I need to get it done, which helps reduce the stress and anxiety that comes with having a lot of responsibilities. Ultimately, this helps me fall asleep more easily because I am more inclined to think to myself or believe that I will get it all done because I know I have A PLAN. It also relieves a lot of stress when I wake up in the morning because my day is already planned out, so all I have to do is refer to my list I made the night before and I am freed from the hassle of figuring out what needs to be done that day. Sooo nice…

THINK POSITIVELY

As I am writing this last one, I am speaking to myself just as much as I am speaking to all of you. As I mentioned earlier, my biggest weakness in terms of preventing myself from being able to relax and fall asleep faster is thinking mostly on negative or stressful aspects of my life, and sometimes it makes sense why I think about certain things, while at other times they are definitely things that are not worth losing sleep over, but for some reason I have a strong tendency to fall into this same rut. My dad would always tell me to do what he called the “file cabinet”; imagine every thought being placed in a folder and stored away in a file cabinet, not to be opened again until the next day. I’m not gonna bash this idea at all because it has definitely been helpful at times (thanks Dad). However, another way I combat negative and stressful thoughts before bed, which I have found to be much more powerful, is by replacing the negative or stressful thoughts with positive ones. I reflect on how blessed I am; how I have a loving family, a handful of true blue close friends by my side through thick and thin, how I have a roof over my head, food to eat, how I am strong and healthy and am able to move my body and take care of it that way, how I have my own comfortable bed in my own room to sleep in every night, and I reflect on how God loves me and has granted me with the blessings of possessing these things. I also think (and speak) positive things about myself; that I am loved, I am worth it, I am strong, I am beautiful, I am smart, and I am successful and prosperous in everything I set my mind (and body) to because I have an amazing God in charge of my life. 🙂

Every single one of these things I’ve been incorporating into my nighttime routine more and more consistently and they’ve had profound impacts on my ability to relax and to prepare myself for the best night of sleep ever. I coax (fancyyy words) you all to try adding at least one of these into your before-bed routine and see for yourselves how even making those little changes will make all the difference in setting the tone for your night!

Hey my fearlessly fit friends! Today I am here to tell you why you should work out! Well, that’s putting it bluntly… of course, everyone individually has a choice whether or not they will make fitness a priority. Buuutttt, one huge purpose of my blog is to encourage everyone to do so, according to their individual needs, goals, limitations, lifestyle, and fitness level of course! And one way I will do that is by telling you some of the renowned benefits of exercise, many of which I have experienced myself! As I have fallen in love with fitness, I’ve realized there are honestly soooo many wonderful benefits of working out and getting your body moving. So without further ado, let’s get to the nitty gritty here…

REDUCES HEALTH RISKS

Yes, I’m sure you know that exercise is healthy for you, but did you know that it can actually lower your risk of certain diseases? Yes, that’s right! Exercise helps protect your body by fortifying your immune system and strengthening your heart. This can help reduce the risks of diseases such as heart disease, certain cancers including breast cancer, diabetes, and a lower risk of developing high blood pressure. Some scientists credit this to the supposed fact that bacteria is flushed out of the body, while others credit it to a supposed reduction in stress-released hormones that might increase the risk of illness. Whaddaya know.

BURN FAT/LOSE WEIGHT

When you consume calories, you consume energy. Weight gain happens when you take in more calories than your body needs and your body stores this as body fat. However, when you exercise, your body uses up that stored energy during your workout, helping you burn fat, which is why incorporating exercise into your lifestyle is very valuable when you are trying to lose weight. Although it is possible to lose weight simply by reducing your daily intake of calories and switching to a cleaner, balanced diet so the majority of your calories come from good sources, exercise has the ability to greatly increase the efficiency of your weight loss as well as speeding up your metabolism. Of course, healthy weight loss happens when you are able to maintain a healthy calorie deficit through a variety of regular physical activity and a balanced diet.

BUILD MUSCLE/GET TONED/CHANGE BODY COMPOSITION

This, along with weight loss, are most likely the two most sought-after benefits of exercise. Hand in hand with losing fat, exercise also has amazing abilities to improve muscle tone through strengthening your muscles, and with a strategic routine of strength training and cardio along with a healthy consumption of macronutrients (carbs, protein, and fats), exercise allows you to achieve a stronger, leaner frame and can really accentuate your body type/shape. I’m sold. Who wouldn’t want that?! 🙂

IMPROVES MOOD AND TEACHES YOU DISCIPLINE

Say yes to endorphins! Exercise has been proven to improve your mood through the release of a group of hormones called endorphins, which can leave you feeling happier after your workout (yayyy). In fact, exercise has been shown to aid chronic depression by increasing serotonin (which helps in the brain’s regulation of mood, sleep, and appetite), as well as reducing immune system chemicals that can worsen depression. Another way exercise can help improve mood is the way it gives you a focused activity to zone in on and when completed and through making and seeing changes and progress, it gives you a sense of accomplishment, and you feel great knowing you’re taking the right steps towards treating your body the way it deserves to be treated!

BOOSTS PRODUCTIVITY

I can prove this one from my own first-hand experience. When I workout, especially earlier in the day or in the morning, it almost always gets me going on this productive train, as I leave my workout feeling strong, refreshed, energized, and accomplished and more than ready to take on the rest of my day’s tasks. And not only do I credit this to how I feel physically after a workout, but even how exercise uplifts me mentally and clears any fog or funk out of my brain is amazing. That’s why some days if I need to, I set aside a longer study break to get my workout done and when returning to my studies afterward, I can actually think so much more clearly and the quality of my work is so much better!

IT GIVES YOU A NEWFOUND CONFIDENCE IN YOURSELF!

Finally, when you workout, you develop a confidence in yourself you probably never had before. This confidence comes from how you can feel more comfortable about your appearance and being more comfortable in your own skin, but also every time you complete a workout and push yourself hard, you prove to yourself just how strong and capable you are, and as you reflect on what you have accomplished, you also get to enjoy a (healthy) sense of pride and confidence that comes with that and knowing you made your health and fitness a priority. This confidence grows as you begin to see and feel the changes in your body and your hard work paying off!

Today is your day to start working out and experience these benefits for yourself! And chances are, you’ll end up like me, realizing how first fitness is an idea…then a goal…which grows into a love…which grows into a passion….which then can blossom into reality! BUT – that’s a big but – it does, and will, take time. Seeing results takes time, so please do not be discouraged if you aren’t maybe physically seeing results right away. Most likely you won’t, but that doesn’t mean change isn’t happening on the inside. In fact, it will start on the inside and work its way out. Fitness requires patience, but don’t be afraid to challenge yourself and be persistent. JUST DO IT. Amelia Earhart had it right when she said: “The most effective way to do it, is to do it.”

One of the ways we can develop a healthy relationship with food is to view food as fuel for the body. In fact, food IS fuel, with its primary roles being to provide energy and nutrients to the body. However, we need to make sure we know how to fuel up the right way and with the right foods, especially for those of us who work out on a regular basis. Honestly, this is something I am still learning how to do. I’m still learning not to be afraid of eating because as long as I eat the right foods and stay active, I will not gain weight (at least not in the form of body fat.)

Although it may seem a little contradictory, when you start to exercise more, you actually have to eat more. Of course, exactly how much you need to increase your calorie and macronutrient intake will vary depending on the type of exercise you do, the duration, and the intensity. For example, an intense HIIT (High-Intensity Interval Training) workout will generally expend more energy than walking, pilates, or yoga. For more strength and weight-based workouts, you will likely need to consume a higher ratio of protein to carbs, as opposed to a higher ratio of carbs to protein for more cardio-based workouts. Again though, this is generally speaking and you need to make sure you listen to your body. If you’ve been finding that you tend to poop out more during your workouts and have a harder time pushing through, it may very well be you aren’t eating enough, and/or you are not consuming the right portions of the right kinds of foods. In this case, do not be afraid to up your calorie intake (as long as they come from good sources)! On the other hand, if you are trying to lose weight/build muscle, but noticed you’ve hit a plateau in seeing results from working out, it might be a wise decision to assess your diet and dietary habits and see if there is anything you need to change, especially in regards to the types of food you are consuming, when you consume them, and your portion sizes.

Sometimes it’s difficult to accept this, but unfortunately, exercise is only part of a healthy lifestyle. Exercise and a balanced diet go HAND IN HAND. You can workout hours and hours every single day but if you aren’t fueling your body the right way with the right foods, it will be harder to see results, or at least it will probably take a lot longer than you’d like.

I will say that I am proud of myself for how far I’ve already come in my health/fitness journey so far. I can feel and see that I am a lot stronger than when I first started out (and continuing to get stronger all the time). However, I am also proud to say that I still have a lot to learn and a lot to improve, and I am excited about it. And one of the things I am still learning, as mentioned above, is learning to find the exact balance of macros (carbs, protein, and fats) in my diet in accordance with my body’s needs based on my workouts, and other lifestyle factors. I have experienced the effects of not eating enough to meet the demands placed on my body through the physical stress of exercise (which is something I will delve into in more detail in another future post.) But for now, I just wanted to initially emphasize how important it is to make sure you eat well, and the right portions so you can maintain a healthy calorie deficit, and fuel your body right so it is ready for your workouts and you can be sure to confidently give it your all.

So, it is very important to fuel up before your workouts, and refuel as well as aid in recovery afterwards. You’re probably saying okay sure, I understand that now, but what should I be eating? I can help in that department as well. In the rest of this article I’m going to give you some pre- and post-workout snack/light meal ideas so that before or after your next workout you’re not standing in the middle of the kitchen hesitating!

PRE-WORKOUT

Foods eaten before exercise should generally contain a higher amount of simple carbs, while containing lesser amounts of fats, fiber and added sugars. Pre-workout snacks/meals should have the primary purpose of providing your body with stored energy that is easily accessible for the body to use during exercise, as well as containing foods that are easier to digest. Also, if you can, anything eaten before your workout should be eaten about 30-45 minutes beforehand. Here are some good pre-workout food items/snack ideas you might wanna try:

• 1 apple or banana + nut butter of choice (preferably natural without added sugars)
• Granola bar
• 1 cup of Greek yogurt or cottage cheese with fruit
• 1-2 hard-boiled or cooked eggs with wholemeal toast
• Oatmeal + fruit + (optional) scoop of protein powder or Greek yogurt for a little added protein boost (try to stick to rolled or steel-cut oats in place of quick oats)

POST-WORKOUT

Your post-workout snack or meal can, and should, be a little more diverse, featuring a well-blended combination of protein and complex carbs. Ideally, your post-workout snack or meal should be eaten about 30-45 minutes after training. Although after every workout you should have a meal containing both complex carbs and protein, the exact ratio of protein and carbs may vary depending on the type of exercise you just completed (this means generally a higher ratio of carbs to protein for cardio-heavy workouts, and a higher protein to carbs ratio for more strength or weight based workouts).

Examples of post-workout foods containing healthy complex carbs:

• 1 cup cooked quinoa
• 1 cup cooked brown rice
• 1 cup cooked whole wheat pasta
• 1 slice whole wheat or sprouted grain toast
• 1 sweet potato
• Many fresh fruits, especially bananas (can be eaten in whole form or blended into a smoothie)
• Raw or steamed veggies such as carrots, bell peppers or celery
• 1/4 cup hummus
• Wholegrain crackers

Examples of post-workout foods containing lean protein:

• 1-2 eggs
• 1 cup cooked quinoa (interestingly, quinoa is considered both a complex carbohydrate as well as a complete plant protein)
• baked or grilled chicken
• grilled salmon
• lean beef
• plain low-fat Greek yogurt (or cottage cheese)
• legumes, such as beans, peas, and lentils (they are naturally low-fat sources of protein)
• tuna

I know protein shakes are a popular, easy, and convenient form of getting in extra protein. I think they are a great option, and especially for on the go or when you don’t have time to cook or whip up anything from scratch (or for the times when you’re just lazy). I’m totally for them. And the same goes for protein bars. However, I tried to provide mainly whole food options here, and the great news is that many of the items required are most likely foods you probably already have around your kitchen and can be easily accessible.

CONCLUSION

DO NOT BE AFRAID TO EAT. In order to get the most out of your workouts and truly achieve the results you desire, eating for fuel, and fueling up on the right kinds of foods are going to be super important (if I haven’t stressed that enough already haha). Not fueling right for your workouts (and not eating enough in general) can cause you to be low on energy more often than not, you’ll experience frequent exhaustion, and it can even lead to various other health risks and illnesses. Of course, you shouldn’t just eat healthy before and after your workouts. You want to make sure you maintain a balanced healthy diet all the time, and by doing this, you’ll really start to notice how working out and eating well complement one another. It’s also equally important to make sure you stay hydrated, drinking plenty of water before, during, and after your workout, and throughout the day. I hope today’s post comes in handy for some of you who maybe have been a little lost about what to eat/how to eat/when to eat/ before and after your workouts. And by the way, the foods/snack ideas I’ve listed are just ideas (though some of the best ones)! If any of you have any other favorite pre- or post-workout snack/meal ideas I’d love to know about them so be sure to leave a comment!

Exercise is something many of us know we should do as a way to keep our bodies healthy and in shape, but why do many of us also find it difficult to get started? There can be a number of reasons, and while some may be physical hindrances, a lot of times there are mental hindrances involved as well. In this post I give several tips on how you can get your own workout routine started so it becomes a part of your lifestyle and can be something you stick with in the long-run. The info I share here is from both my personal experience, and stuff I’ve learned from experts along the way in my health/fitness journey.

UNDERSTAND WHERE YOU ARE COMING FROM AND YOUR FITNESS LEVEL

When looking into starting an exercise routine, it can be tempting to jump right into the heavy stuff. Whether your ultimate goal is to lift heavy, run a marathon, or perhaps just lose weight and become stronger, none of these goals can be reached in a single day, as much as we’d like it to. If you’ve had little to no experience with working out or any type of training but would like to start working out, it’s important to assess your fitness level so you can decide what types of workouts, workout duration, and workout intensity you can safely start off with. This way you can start off on the right track with a decreased risk of injury, as well as a less likely chance of burning out too quickly so you can get the most out of your workouts.

THE IMPORTANCE OF MICROGOALS AND BEING PATIENT WITH YOURSELF

As mentioned above, any health or fitness goal you might have is going to take some amount of time to achieve. Sure, they’ll be times when society throws in our faces some sort of “quick fix” like “how to flatten your tummy in less than a week” or some type of insanely restricted fad diet. As much as these things might seem great at first, they typically have the reverse effect and can pose a risk to your health and wellbeing, and additionally they often don’t encourage long-term sustainable healthy habits.

Instead of looking for a “quick fix” or keeping your initial focus on the bigger goal (s) you might have, create microgoals for yourself. Start to make small lifestyle changes gradually, and, with some time and patience, these will lead to your achievement of bigger goals later down the line. For instance, you might start off by telling yourself to aim for 30 mins of some type of moderate physical activity at least 3 days of the week. As times goes on and you start to get stronger, you can work up to increasing the amount of time you workout, the number of days a week, intensity/style, amount of weight you use, etc.

In the end, microgoals allow you to see, and feel, results faster than being fixated on a huge fitness goal that will take a lot longer for results to manifest. The latter situation also typically leads to frustration, confusion, and lack of motivation and drive to keep going.

PLAN AND CREATE A SCHEDULE

In order to start a workout routine, you need to have a plan. The best part about making a plan and creating a schedule for working out is that you have the ability to maneuver around other elements of your personal schedule. If working out early in the morning works best most days in accordance with your long busy days of work, school, etc., then perhaps aim to get up 20-30 minutes earlier in order to have some extra time to fit it in. This might be more difficult to do at first, but the more you do it the easier it will become and your body will get accustomed to waking up and exercising at a certain time. And remember, don’t think that you have to devote an entire hour or more every single day to work out. Not everyone has that much time most days anyway to work out. Thankfully, it’s possible to get in an effective workout in even just 20 minutes, with the right strategy. However, no matter if your usual workout time is 20 or 60 minutes, it’s important to be consistent. You should aim to have a plan that is as consistent as possible in structure because this greatly assists your body in getting used to and adapting to your new workout routine.

When creating a plan and schedule for working out, you also have the liberty to do some experimenting and figure out what you like best and how your body feels with it. For example, I typically work out in the morning, anywhere from soon after I get up, to the late morning hours. I choose to workout in the morning whenever I can primarily because:

• a) it gives me a rejuvenating amount of energy, a sense of accomplishment, and helps clear my mind and raise me out of that “funk”, and truly I can’t think of a better way to start my day. And,
• b) I love getting my workout out of the way, and I can go about the rest of my daily tasks and activities not having to worry about the need to get it done. I also notice that many times as the day goes on, I get a little more tired and by the late afternoon and evening most days, I just don’t have that same power and stamina as I do in the morning.

FINDING A WORKOUT BUDDY (OR BUDDIES)

If you have a desire to begin working out but lack the motivation to start, finding a workout partner (or perhaps even a group of people) may help increase motivation which furthermore can improve overall performance. This can be anything from grabbing a friend or two and planning workouts together whether it be working out at home or in the gym, to perhaps joining a fitness class with an even larger group of people. The saying “there is strength in numbers” often stands true when it comes to fitness, as many people find working out with other people to help keep their motivation up, as well as induce a healthy amount of competition which can help them push harder and achieve maximum results from their workouts.

Of course, working out with a partner or a group is entirely optional. But it might be worth giving a try, especially if you are in need of a motivational boost. I personally like the privacy of working out in my living room or bedroom alone and the way it helps me zone in and focus on my workout more with fewer distractions, but this is just me. However, even I enjoy occasionally hanging with a friend and crushing a workout together.

MAKE SURE YOU DO SOMETHING THAT YOU ENJOY

Lastly, although one of the most important points to consider, you’ll never be able to become a long-term exerciser if you do not derive any pleasure or enjoyment from your workouts. Instead of dreading the time you set aside to workout, you want to make sure you look forward to it. Yes, there will be times you will have to mentally rise above the discomfort and push yourself forward. However, overall you want to make sure you generally enjoy the type (s) of exercise that you do. And everyone may be different considering what types of workouts or physical activities they enjoy. Running is for some people, while weight training is for others. Still, others may enjoy biking, swimming, or some other sport as their primary form of physical activity instead of just going to the gym all the time. You just want to make sure you find something that YOU like and making sure that you’re doing it because YOU enjoy it, not because someone else is doing it.

Perhaps you’re not sure what you enjoy, or would enjoy. If this is the case, you definitely have options, and just like with creating a schedule, you have the ability to do some experimenting to figure out what suits you best.

Let me know if you guys found these tips helpful and I do encourage you to take every one into consideration if you’re thinking of beginning a workout routine! I also want to know more about you guys, so I put this question out here for you to think about and I’d love to hear your answers!

~ What (if anything) seems to be primarily hindering you from consistently making the time/effort to exercise? ~