Stop and smell the roses

After my brief hiatus, I am back! I feel as if I have gone into hiding over the last week or so but guess what! I am back, and what better day to make my happy return than yup, you guessed it – Wellness Wednesday!

Let me tell you a few things about myself that you might not know:

• I am a complete perfectionist (which you may have known) – this is both my strongest point and my weakest point!
• Business school requires LOTS of utilization of resources and LOTS of perseverance! Let me tell you, being in the college of business, your academic life is run just like a business! I feel like I am constantly being graded on how good of an investment I am for the school!
• Living with roommates (especially ones who are your friends) is hard sometimes, but it is also a ton of fun and part of the college experience.
• Parents are the best. Always value those relationships. Mine came to visit this weekend for my sorority’s big philanthropy event and those visits are always too short!
• Right now I have a million other things I could be doing.

Yes. I am majorly stressing because I have so much on my plate right now, but I am trying to learn that I need to release stress sometimes and just forget about my color coordinated pens and long to do lists and take a moment and be happy and do what I enjoy. One of these things is sharing the love for fitness, fabulousness, and fun (also known as my blog!)

I guess the meat of what I am saying is that life can be totally overwhelming sometimes. But when we feel bogged down, I think that the best thing to do is just take the day one step at a time and remember that each little good thing can add up to a lot of big happy moments! We just have to actively recognize the goodness of things that seem normal and unexciting. 

Each morning, I like to think of something that I am thankful for that day. It can’t be something obvious like my family, my friends, or my health. It must be something obscure, like the coziness of my cheetah print slippers or the joy of a good push up bra (yes, I am serious!)

But really! When we take a moment each day to realize just how many good things are in our lives, we become filled with so much gratitude, which is key to the success of our relationship with ourselves – the most important relationship, in my opinion. We must be happy. I don’t think that this means we can’t have big goals and work towards them every day – that is super important, actually! But I heard one of my peers say this the other day – “be happy, but never satisfied.” Always realize the good things in your life, but always know that hard work will lead you to even better things.

One of my coaches and mentors realized how prone to stress I was and how hard on myself I am years ago and told me to “stop and smell the roses.” This is something that I have been working on forever, but I think I am finally beginning to get the hang of it.

And that’s what wellness is all about – growth and self-imporvement, and don’t forget the self-love.

Decisions, Decisions

I have mentioned it before and I will probably mention it again: I am quite the planner. I have all of my dates laid out well in advance, color coded, you name it, I have done it.

Well, for a very long time I have had the intentions of studying abroad this summer in Italy. Studying abroad has always been something I have wanted to do, and this year the possibility became something that I could actually apply for.

Since August, I took the steps I needed to to get my application turned in and try to get accepted. On Saturday, I got the news that I had been accepted and really did have the opportunity to study in Italy. Now these penciled in plans could be written down in my color coded ink.

You would think this would be such an exciting time that I would so look forward to. It was – but it also filled me with fear and so many questions.

Recently, my life has become crazier and crazier as I am trying to pursue goals that will lead to my long term success. It might be surprising to some that I am in business school – many would probably think that because of my health and fitness passion, I would be pursuing a degree in something like nutrition or health and exercise science. For a long time I thought that would be my career path too – but on top of my love for a good workout, I am obsessed with the stock market and the inner workings of businesses and I am an accounting major. I love my major, contrary to what many people may think. I actually love it so much that I have decided to try to double major with management information systems. Yes, I am a nerd. I accept it.

This shouldn’t be a problem – this should be exciting, too! Working towards my collegiate goals and being one of the few lucky people to be accepted into an international program should be so exciting. Both of these things are so great!!…. but not when coupled….

The problem comes in when I consider my degree plans and my credits – what I have and what I need, even what I could take at a community college over the summer for a low amount of money. You see, the courses that are mandatory for the Italy program are courses that I already have fulfilled my credits for or courses that I would have to use as electives. Since I am trying to earn two degrees, I need all of my open electives to count as the upper division courses for the alternating majors. I just don’t have the space to do this. In reality, I could do this program, but I would be out of some spaces for credits and especially a whole lot of money.

I was really upset when I realized that this program just didn’t seem to be the best plan. I am starting to realize that this is something I need to do some major work on – I need to not let things upset me so much when they don’t go exactly how I have anticipated.

There is good news, though! The business school offers really amazing programs in Spain, France, Italy, the UK, and even Costa Rica. I could do these programs this summer or in the future, and there are so many opportunities for scholarship money since these programs are with my own college.

You know, I always wholeheartedly endorse the use of a planner, and don’t get me wrong, I always will! But in times when we are stressing out because our lives and what is best for us isn’t following our schedule, people like me need to sit back and realize how fortunate we are to have these kinds of problems!

So this week, I am hoping to meet with the professor in charge of the business study abroad programs and have her help me to decide what is the best path for me to follow. Never be afraid to ask for help!

I hope that tomorrow you have a Monday filled with smiles!

Urban Outfitters “Eat Less” shirt – Eating disorders are not glamorous.

Within the last couple months, the web has been filled with controversy over the “Eat Less” shirt sold at Urban Outfitters. As a health and wellness blog that promotes positive body image, I think it is time for me to weigh in on the issue.

When I heard that this was happening, I couldn’t believe it. My first thought was “who could think of something like that” and my second thought was “who would think that was cool?” It is utterly amazing to me the hands that that proof had to go through, and yet no one spoke up and the shirt still went through production and hit the shelves. My intuition as someone who is passionate about health is worries of what the long term result of this could be – eating disorders and low self image that these words will promote. As a business student, I am also highly confused as to why this was ever a good idea – obviously, this will get the company nothing but bad publicity and lots of boycotts (I know I will never shop at Urban Outfitters again.)

Mostly, I am concerned for the health of teenage girls, who seem to be the primary consumers of the goods of Urban Outfitters. Girls already suffer so much pressure from the media, their peers, and even themselves to constantly look a certain way and live up to an unachievable standard.

Urban Outfitters disgusts me and outrages me.

I am not alone in these thoughts.

One strong woman who is standing up in this situation is Sophia Bush. On her personal blog, she issued a public letter to Urban Outfitters explaining her disappointment and outrage and ending with a call to action to boycott the store.

Women like Sophia Bush are the women we should aspire to be like. She is strong, beautiful, and not afraid to stand up for what she believes in. I don’t want any of my readers to EVER feel like they have to look like the magazines or get skinny like the girl in the ad or have as smooth of skin as the woman on the billboard. That’s unachievable. Technology does things to people that no healthy diet or exercise plan can. Technology makes us feel inadequate, and companies like Urban Outfitters deepen the wound by promoting this “eat less” and “you’re not good enough” mentality. That’s why this should not be the goal we are trying to reach.

So, I encourage you to boycott Urban Outfitters with Sophia Bush, myself, and many others. Take part in the movement of promoting a healthy, happy, beautiful body image – this is exactly what society needs, and now.

Workout Inspiration

via storybookapothecary.com

via pinquotes.com

via fitspo.net

Wellness Wednesday: Journaling

Throughout my entire childhood, I always wanted to write a diary. I remember starting so many, but I was never able to stick with it! Recently, I bought a book from Anthropologie, which is a journal that asks a question each day for five years. I am not that far into the journal (only about a month) but I am loving it!

This little book is making me realize how important it is to reflect on our days, realize what we can be thankful for, think about what we could improve on, and look back on the day with a smile. Journaling is an amazing tool to help you grow as an individual, and even to help reach goals.

So, today I encourage you to start journaling! This reflection time can spark such personal growth.

XOXO, Alexandra

 

gym intimidation

I keep hearing about gym intimidation – so many people, especially new gym-goers, feel awkward around the regulars or super muscular people when hitting the treadmill.

I have to admit, the gym can be a vulnerable place. Between the surrounding mirrors, the toned bodies, and worries of how we look, the gym forces us to face lots of issues that can make us feel less than confident. This phenomenon of gym intimidation makes me so sad, though. I want everyone to go to the gym and feel good about themselves and their bodies! Even if your fitness goal hasn’t been achieved yet, the gym should make you feel empowered – kudos to you for getting there and making the effort! That is the first and most vital step of the process. Just because I don’t like it doesn’t mean gym intimidation will go away, unfortunately.

Even I feel a little on edge at the gym sometimes. I think everyone does, from the most muscular meat heads to the newest exerciser. Because this is such a common problem, here are my top tips for feeling your best when you’re working out.

How to feel confident in the gym and avoid intimidation!

• Hire a personal trainer! Working out with a personal trainer can be such a big help because this professional will guide you through the steps to give you a solid workout while using correct form. This could give you a confident edge – you won’t look like a newcomer with some training. Also, fitness professionals understand the concerns of new exercisers and genuinely want to help you work through them.
• Use the mirrors to your advantage. As I have mentioned before, sometimes the mirrors are the scariest part of the gym! They can also be your biggest help to ensure that you can check your form and correct your mistakes – this way you don’t have to worry about other people correcting them for you!
• Create a playlist that keeps you motivated. Music always help me stay in the zone. It helps me to block out all outside occurrences and stay focused on my workout, not everybody else’s.
• Develop tunnel-vision in the gym. I am in a business ethics class right now and we are discussing tunnel-vision – this is what happens when somebody becomes fixated on one factor that makes them forget all of the other factors that are also present. While this is usually not a very good thing, I think it can really be advantageous in the gym! If we have tunnel-vision focus on our workouts and zone out everything else, a good workout is bound to happen!

The thing is, we are all human and we all have things that make us intimidated and uncomfortable. Don’t let this keep you from exercising, though, because I can almost promise that all of the other gym-goers feel or have felt the exact same way.

 

What’s your Dream?

Today I am enjoying a day off from classes in observation of Martin Luther King Jr. While some may be resting today and taking it easy, today is such a motivating day! Martin Luther King Jr. is such an honorable and respected figure, not only for his obvious achievements, but for the more abstract meanings of his work as well.

Martin Luther King Jr. had a dream – a history changing, hugely important dream, that is. He did everything he could to see his dream through and make an impact and make that dream a reality. This brings me to a question…

What is your dream?

We all have goals and dreams in life, both big and small. Martin Luther King Jr. teaches us that all dreams are possible – look at what strides he made. What power this gives us – he is proof that ALL dreams are within an arm’s reach.

Many of us set fitness goals, especially early in the year. Guess what? Today, feel empowered by the fact that people like Martin Luther King Jr. have accomplished great things! While a fitness goal is definitely not the same as bridging the gaps of discrimination, it represents something that is momentous in your own life.

What an admirable figure we get to remember today – he made such a huge difference in life as we know it. Always remember, you can make an impact as well – no matter how big or small.

Workout playlist!

Music really can add so much to a workout! Here’s what’s on my workout playlist right now…

1. Dark Horse by Katy Perry ft. Juicy J
2. Applause by Lady Gaga
3. Walk This Way by Aerosmith
4. Since U Been Gone by Kelly Clarkson
5. Forever by Chris Brown
6. Bring Em Out by T.I.
7. Halftime by The Ying Yang Twins
8. Are You Gonna Be My Girl by Jet

As you can see, I love a good mix! To me, variation keeps me excited about my workout and it keeps me motivated! Another tip I love is to use beats per minute (BPM) as a tool during workouts. Having the music match the intensity of my workout adds so much to the workout experience… more on BPM later!

 

Insanity, Hip Hop Abs… The powerhouse that is Shaun T!

If I have one fitness idol, I have to say that is is Shaun Thompson, more commonly known as Shaun T. From Insanity to Hip Hip Abs, Shaun T is an absolute PRO at making transformational workouts that are hip and fun.

I developed a love for Shaun T in high school when my fitness passion was just beginning and I was trying lots of new workouts to see what I liked best. My dad actually had the Insanity videos, and I decided to give them a try one summer. Needless to say, I noticed changes in the way I looked and felt and was a big fan immediately. Not only was Insanity a BIG challenge, but it was something I was so proud of myself accomplishing.

When I found out that Shaun T also had Hip Hop Abs videos, I got them right away! I have danced my whole life, and combining that passion with my new love for fitness was something that really made health and fitness part of who I am. These workouts were so fun right from the beginning, and to this day, I have completed both Hip Hop Abs and Insanity multiple times… I just can’t get enough!

Many times, people don’t know what to do or what to try when they are starting a new workout program or even their first! One of the great things about Shaun T is that he provides many videos that appeal to different personalities and fitness goals! Insanity and Hip Hop Abs are my two favorites, so here’s why I love them both so much!

Hip Hop Abs

• Hip Hop Abs is great for the beginner! The workout really makes a difference, but isn’t too hard. Shaun T also teaches some great techniques for optimal ab workouts in these videos, so you can take what you learn here and apply it to every workout!
• Hip Hop Abs is FUN!! Between the music and Shaun T’s personality, you will laugh and smile when you workout… who would have known that was even possible!?

 (found here: (http://www.beachbody.com/product/fitness_programs/hip_hop_abs.do?code=SEMB_GOOGLE_HHA1X20&gclid=CO2a7776hbwCFYNQ7AodeEcAyw)).

Insanity

• Insanity is extremely motivational. This is one of Shaun T’s strongest qualities – he is amazing at making you want to be your best self! He really does make this workout a challenge.
• Insanity revolves around the concept of “Max Interval Training” where you workout out hard for a few minutes straight, then are granted about thirty seconds of rest. WOW, this really works!!!!
• The workout has heavy cardio, but Shaun T comes up with innovative ways to include resistance training, but without any extra equipment.
• I can promise, you will see results! Every time I do this workout, I feel my best and I feel like I look my best.

Check Insanity out at (http://www.beachbody.com/product/fitness_programs/insanity.do).

You could say I have a bit of an obsession with Shaun T. But it’s not just because I love his workouts. I love his personality and I love his story. Shaun T is an inspiration to me not only in my fitness life, but in my everyday life as well. His slogan from Insanity “dig deeper” is something that I try to translate to my everyday life. To me, it means do your best, work even harder than you think you can, and believe that you can! I think Shaun T is just great.

I so recommend looking into Shaun T’s work. You won’t be disappointed!

Perception

There are three sides to every story: your’s, mine, and the truth.

This is a saying we have all heard, and even though I sure do like to be right, I have to admit that this is a pretty true statement. Almost all of the time, stories get changed from the absolute truth as they are told and retold – the game “telephone” is around for a reason. I’m not saying that people outright lie or exaggerate (although this does sometimes happen), but that one factor has LOTS to do with this phenomenon.

Perception. 

Sometimes in conversation is seems like two separate stories are being discussed!

In so many situations like this, we put ourselves at such a disadvantage by seeing only in a narrow viewpoint. So many times, we get stuck in our own ideas and don’t realize the true situation – almost all of the time, there is some truth to what each person is saying. By opening our eyes, our ears, and our minds, we can see situations differently, and hopefully more accurately!

The biggest lesson I have learned about perception, however, is that we should always consider how others may react to our own actions – we must ask ourselves, “how will this person perceive what I am saying or doing?” This may change our actions, and it may not, but learning how to see from the other side of the situation is such a vital lesson that can prevent conflict and ease many situations.

That being said, keep the peace! I know that people sometimes have different personalities and just don’t get along (from experience, unfortunately) but this may be my favorite tool to avoid sticky situations and confrontation!

So… finish off the week strong by thinking before doing! Always stay true to your own values, but consider others as well! I hope you had a great Hump Day and a happy Wellness Wednesday! Here’s a challenge – be the first to smile at a stranger tomorrow! In college, we pass so many strangers daily. Instead of just walking by, wherever you are, make eye contact and smile! It really can change someone’s day! I promise, that stranger’s perception of you will be great!