A hiking story: what to pack for your next weekend hike

Going to a school that is surrounded by mountains certainly has its perks. 

Besides the beautiful view (distraction) from the classroom windows and the picturesque sunsets/rises, our mountainous terrain sure does make for some great weekend hiking trips. The best part? My roomie, Lauren, loves to hike too and is always up for a Sunday morning adventure. 

This past weekend, the weather was more than perfect (70s and sunny)... it was basically asking for us to hit the trails. So, we did. Lauren and I packed our backpacks and drove out to the mountains. 

We were hoping to squeeze in a nice five miler before coming back to the apartment to begin working on school work. Some would say we were escaping reality... and we were.

After spending nearly half an hour trying to find the trailhead, we should've reconsidered our hike then and there. This was a sign. But, we were determined and still itching for a taste of some great outdoors. Finally, we found a trail. Whether it was the one we were looking for or not, we may never know. Anxious to just start moving, we hopped out of the car and began our trek. 

About five minutes in, we hit sign number two - a creepy, abandoned campsite. 

Okay, it wasn't too creepy, but once you've seen a few NCIS episodes, it's easy for anything unusual to trigger your imagination. Still, we wanted to hike. 

Around one mile in, we lost the trail. Literally don't know where it went. There were no more markings or notable walking paths, and we found ourselves climbing over massive fallen trees. This was sign number three - three strikes and we were out! 

Though it may sound like it was, our hike wasn't a complete fail. We got to spend time exploring outside, chat about life, create intense videos and breathe some fresh air! Nothing beats that, right?! Personally, I can't wait to see what our next trip has in-store for us.

Easy weekend hike necessities (for the colder months):

1. Water water water

2. Snacks - trail mix, granola bars or my favorite, a honey crisp apple

3. Layers - if your cold blooded (like myself) pack an extra sweatshirt, gloves, socks, scarf, ear warmers, hat... heck, throw in a blanket

4.  Hand warmers - did I mention that I'm always cold?

5. Flashlight - sometimes the iPhone flashlight just doesn't cut it

6. Eno hammock and book for at the top

7. Camera - take a picture of the trail hike before starting

8. Extra hairbands 

9.  And if you plan on drinking a coffee on the drive up (always yes to coffee), 

perhaps pack some TP?

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Winter break cleaning: 6 ways to declutter

Right now, I should be studying for my Epidemiology final tomorrow. 

Shockingly, anything sounds better than doing that! What am I doing instead?
Cleaning my apartment room. Honestly, it's sparkling in all of its freshly dusted, vacuumed and Soft Scrubbed beauty. This cleaning, unlike most, is a deep cleaning. One that goes deep in to college past - it's actually kind of fun. I've come across extremely motivational sticky notes from friends (cough, Kellie), old unattended to 'notes to self' and lots of weird, free, game day attire - Go Dukes!

In the midst of my procrastination (yes, I'm still thinking about you, Epi), I'm actually being fairly productive. You see, I'm about to leave for winter break and nothing feels better than coming back to an extra tidy room. Freshly cleaned apartment = fresh start to the semester, right?

Steps to make your room fit and fab-u-lous for your post-winter break return - grab an XL trash bag and let's get to de-cluttering!

1. Start recent. Yesyesyes, I think one of the best feelings is canning your semester-long hard work. If there's anything that you could possibly use for the semester(s) to come, put that material in a separate pile to save - a "save pile." If not, congratulations, this is your first item in the trash bag! This declutter doesn't only encompass tangible items. Feel free to sift through your computer folders and "trash" the unnecessary class material. Isn't this freeing?  

2. Then work your way out. Okay, so you've cleared the most recent school stuff. But what about that "save" pile from last year or the year before that you still haven't used? I think you can tell where I'm getting at with this - can it!          

3. The drawers. I know what's hiding in there - stationary upon stationary, old to-do lists, broken pens. Or maybe that's just me. Regardless, open up your desk drawers and re-organize. Throw away any trash, old notes, broken writing utensils or any items you really don't need/use. We can do this! If you're feeling extra tidy, consider throwing some sections/labels for your pens, paper clips, pushpins, etc.! Done with your desk drawer? Move on to the next storable unit. 

4. The closet. Geez, this one's a toughie. Throw those closet doors open and start somewhere
easy-ish... throw away stained or torn clothing that can no longer even substitute as pajama clothes. From here, make a give-away pile filled with clothes that have gotten too small, too big, or are no longer being worn - this includes the abundance of free, school t-shirts. Don't forget to include purses, hats, scarves and shoes in this clean out too!  

5. The finishing touches. After you've spent some time de-cluttering and re-organizing, it's time to do the real deal cleaning. Dust, vacuum, broom, Windex, Soft Scrub, wash bed sheets, Fabreze, etc.! You know the drill. 

6. Survey the land. Take a good look around (lookin' good, eh?). Since we're entering break, there will be plenty of room for some DIY projects. Find any empty spaces that need some love and let your creativity blossom. Picture wall? Quotes? Fitspiration board? Anything!
Need extra inspiration, follow me on Pinterest!

Enjoy your clean room, well, when you return back to your home away from home.

Thanks for reading! 

Back to Epi... 

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Merry 'Fit'mas: Holiday gift ideas for the fitness fanatic

My latest article in The Breeze has hit the press - be one of the first fitness fanatics to read!  

Winter break is right around the corner, and what does that mean? The holiday gift craze will be picking up in no time!

Picking out presents is both an exciting and sometimes extremely stressful task — there’s always that one person you simply have no idea what to get. Well, if your recipient is a fitness buff or plans to become one in the near future, look no further. Below you’ll find an array of fit-tastic gift options. These gifts are divided into three groups: big spenders, thrifty spenders and do-it-yourselfers. Regardless of which category you fit into, you’re bound to find some fit and fabulous gifts below.

Big spenders:

Fitbit: Is your fitness fanatic trying to increase his or her daily step intake? A Fitbit or other fitness trackers are the perfect gift.

Lululemon clothes: Lululemon sells a variety of clothes aimed toward different activities. Yoga, running, cycling — you name it, Lulu has the high quality workout clothes you’re looking for.

At-home gym: Some days there’s just no time to leave the house, for a long run or drive to the gym. No time, no problem — bring the gym to them. Purchase useful equipment, like free weights, an over-the-door pull-up bar or the Perfect Pushupdevice, to keep nearby.

Chacos: Are you buying for an adventurer? If so, Chacos are the way to go. Chacos are a fully supported sandal that are perfect for outdoor adventures, or even just for walking around town.

Membership: Hot Yoga, Crossfit, Soul Cycle, oh my! There are so many trendy fitness memberships you can gift this holiday season. Give the fitness fanatic a free month or a free year; regardless, their workout will be given a jumpstart (thanks to you).  

Thrifty spenders:

Jump rope: Nothing gets your heart rate jumpin’ like this old-school recess game. Spice up your fanatic’s exercise routine with a steady session of jumping rope — they’ll be surprised by the great workout (not to mention, they’ll be sure to expend some serious calories).

Nike headbands: Secure your hair, all while sweating in style. Nike headbands come in vibrant colors and have a no-slip grip. 

BlenderBottle: Looking for a way to shake up your pre or post-workout protein shake? A Blender Bottle does just the job. Pour in the protein, the liquid and the BlenderBall, and voila, the perfectly mixed shake.  

Hiking accessories: With all of the mountains surrounding JMU, give the gift of hiking accessories. Even if the giftee doesn’t live nearby, it’ll be the perfect excuse to spend some time together. A few ideas? Thick socks, Survival Straps, flashlight, gloves (and/or hand warmers) or a water bottle.

Energy gels or bars: Energy snacks are the perfect gift for the fitness fanatic in training. Whether it’s a triathlon, marathon or half marathon, staying fueled is crucial. Give them in bulk or add them to a stocking.   

DIYs:

Workout playlist or CD: Put together a playlist consisting of the recipient’s favorite jams. Include fast pump-up songs, as well as a few slow cool-down ones. 

Fitspiration board: Everyone needs a little inspiration, especially when it comes to starting and keeping a fitness regimen. Get crafty and create a fitspiration board. Fill the board with fitness pictures, motivational quotes or colorful, healthy foods. What inspires you to workout? Put it on the board. 

Coupons: Homemade coupons never get old, right? Sign your time away by making a variety of workout coupons. Having trouble brainstorming? Think post-workout massages, gym dates, homemade protein smoothies, anything!

Recipe book: Are you food savvy? Bind together some of your favorite healthy meals. Include step-by-step instructions on what the meal/snack includes, along with the directions. Never again will your fitness fanatic starve for healthy food ideas.

365 days of motivation: This one may take some stamina, but it’ll be well worth the sore fingers. Type up and cut out 365 motivational fitness quotes and place them in a decorated Mason Jar. Your gift receiver will start each day motivated to continue on their fitness journey.

Still having no luck after reading my trendy list? Start by considering the individual’s favorite sport or activity. From there, think of the necessary equipment pertaining to the activity — even little things (fancy and fun shoe laces, cold weather accessories or a running ID bracelet) make for good stocking stuffers. Get creative and personalize the fitness gift to your recipient, they’ll be sure to love it!

Edited by: The Breeze

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Thanksgiving throw-down: the healthiest Thanksgiving foods

It's time to start getting twurkey. 

With Thanksgiving only a couple of days away, I'm sure multiple trips to the grocery store are in order. Before snagging all of the ingredients for your traditional recipes, read over my latest "Thanksgiving Throw-down" article in the university's newspaper to find out which of our favorite meals is healthier than the next!

 Click here to read my article in The Breeze! 

Have a happy Thanksgiving and remember... it's a marathon, not a sprint. 

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New week new you: 7 days of healthy tasks

Ahh, November! 

I don't know about you, but this semester is just scooting right along. With Thanksgiving and winter break on the horizon, 2015 will be wrapped up in no time. We are at the final stretch ladies and gents. 

This past week marked the nearing end of college, well, undergrad. Wednesday was the last time that I'll every get the joy of registering for classes. Unlike most years, this registration week was simple and a major success. Say it with me, NO FRIDAY CLASSES. As lame as it seems, I've been praying for this to happen for about seven semesters now. Dreams do come true. 

I'm not quite sure why I've always wanted Friday classes off... I rarely go out on Thursday nights, can't physically sleep-in past 7:30 am (on a good day) and being busy is my claim to fame. My roomie said it best when she said my extra time will be most definitely be aimed towards cleaning our humble abode and going on bundled runs! She's right.

A new semester of classes is like turning over a new leaf - new semester, new you. 
With this fresh start in mind, I figured why not start this week? 
Care to join me in a week filled with healthy moves?

Monday: Rise and shine! Give your skin a break today by treating this Monday as #MakeunderMonday. What's a makeunder? Well, you can take this challenge as far as wearing no makeup at all or not wearing any face products (foundation, blush, concealer, etc.); regardless, you'll be giving your skin a break and allowing it to breathe. Besides the obvious benefits, Buzzfeed really hits the nail on the head with the many pluses of not wearing makeup everyday, take a look. 

Tuesday: Only three more days until Friday, woo-ha. I shall claim today as #ToughTuesday. Today, pick-up a pair of light weights to incorporate some lifting to your routine. Pumping (light) iron isn't just heart healthy, but helps build lean muscle mass. Try one of Lauren Gleisberg's weight sequences today - they're great! 

Wednesday: It's #Water-packedWednesday. Grab your water bottle and ditch all other drinks today, except for hot tea, of course. Wondering what all the benefits of drinking water are? Click here for one of my quick lists devoted to water.  

Thursday: Today's rejuvenating task strays from eating healthy and working out... it's all about #ThrowawayThursday. Pick an area or two (maybe even three) to completely de-clutter. Whether it's your closet, workspace, laundry room area or even fridge, get rid of unnecessary items that are taking over. Clearing out old clothes and papers boosts your feel of organization and prepares you for upcoming tasks - so much more room to work and think! 

Friday: You made it through the week, it's Friday! Today's task? Let's make it a #Fit&FabFriday by putting our Pinteresting skills to the test. For tonight's meal, whip up a healthy, homemade entre for you and your friends or family. Pick a recipe with lots of color - skip fried, salt-packed or sugary foods. Don't use Pinterest? Give this Courtney's Corner recipe a try! 

Saturday: Welcome the weekend with 30 to 60 minutes of yoga -  #StretchingSaturday. Practicing yoga is not only beneficial for the mind, allowing you to organize thoughts and find your center, but is also a great workout. Yoga works every part of the body - shoulders, arms, back, abdomen and legs. You'll be sure to finish feeling sore, yet restored.      

Sunday: #SundayRunday. Let's start off the upcoming week with a nice run, shall we? If you're still a little iffy on the idea of running, grab a buddy to go with you. Still in the no-run-zone? Lace your sneakers and set out on a brisk walk - both are great! Being outside and getting your heart rate up is guaranteed to help sort out any thoughts/schedule plans, lift your spirits and start your week on a healthy note.

Hope you enjoyed your week o' health!
What kinds of tasks do you hope to carry to your next week?

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4 ways to eat healthy in college dining halls

Hello fit-tastic readers! 

No, I've not forgotten the blog life. 

So far, fall semester of senior year has been one of the busiest semesters yet - here's hoping next semester's schedule takes a major chill pill. Amidst the craze, there's been plenty of writing (just not for TF&F, *sigh*). Between three writing classes, working as a marketing assistant (which I'm loving) and writing for the school newspaper, I'm certainly learning the ropes of the marketing and writing world!  

Yes, I still have my health column in the university's newspaper ("Health Hacks") and it's doing better than ever this year. Usually, the column is solely online-based, but as of this week, it has made an appearance in print twice this month - woowee, Health Hacks! This brings me to my article topic for the day. I wanted to share with you all one of the two articles that made its way into print, "How to stay healthy at dining halls." Enjoy!

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   Let’s face it, sometimes the dining halls are overwhelming. With people walking or waiting in lines everywhere, it’s easy to get in a grab-everything-you-can-get-your hands-on mentality. Before you know it, your hands are completely filled and your table is one big pile of plates. To prevent overindulging and dilute some of the what-to-eat confusion, I’ve provided a few tips on how to navigate the dining halls the healthy way.

   
   

   1. Start your dining hall feast off with a glass of water. Besides being 100 percent calorie-free (unlike most drink dispenser choices), water benefits your entire body in multiple ways. To name just a few, drinking water keeps your face appearing fresh, digestion system moving at ease, muscles energized and calorie intake in-check. Fun fact: sometimes when you may think you're hungry and need a snack, you might just be dehydrated. Try drinking a glass of water prior to snacking to decide between cravings and reality.  

   2. Decide on an entree and then build the rest of your meal. Treat your dining hall experience like dinner at home. It's likely that your family meals don't consist of a pizza, a cheeseburger and a couple tacos as entrees. Or maybe it does; regardless, start by surveying your options, decide on one, then build your meal. Try to include healthy side options — add steamed veggies with your chicken or a small salad with your sandwich.     

   3. The dining hall isn’t going anywhere — at least until it closes. Sometimes loading up a plate when you're starving sounds like the best option, but hold out. First things first, finish eating one plate at a time. Still hungry after one plate? Venture back for a second.Consuming one plateful at a time allows you to realize when you’re full before becoming uncomfortable and stuffed.       

   4. Don’t forgo your sweet ending. Did you save extra room for a little post-dinner sugary treat? Heck yes, you did. Being healthy doesn’t have to mean forgoing all sweets — small portion sizes are key. At the end of your meal, slide by the dessert station with moderation in mind. Take one oatmeal raisin cookie instead of three, or plan on splitting the cake of the day with a friend. This simple trick can leave you feeling guilt-free, while completely satisfied.

   Now that you know the tricks, try putting them to use at your next E-Hall brunch. Remember, don’t feel like you have to kick that chocolate chip-topped waffle completely to the curb — moderation is key. Pair with a side of fresh fruit and you’ll be set for the morning, feeling not only comfortable and satisfied, but proud of your health-conscious meal choices.

Edited by: The Breeze

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6 Healthy fall activities

Happy seventh day of fall y'all - I know, it gets better with each passing day. 

As I'm sure you've already begun, it's time to pull out those fall-y nail polish colors, scarves, ginormous sweaters and sip on the infamous PSL. Though I'll always be a summer girl at heart, I do enjoy this time of the year (up until I have to begin layering gloves and socks). Until then, nothing beats crisp morning [coffee] walks to campus and snuggling under fuzzy blankets at night, amirite?

Though the occasional Netflix-lounging-by-candlelight session is always advised, don't completely throw away your healthy eating and workout plan this fall. There are plenty of ways to take advantage of the season, all while remaining active... take a look! 

Fall in love with these healthy activities:

1. Grab a friend and head for the trails - There's no better time to take a hike in the mountains than when the leaves are changing... can you imagine that view? If you live near the Shenandoah National Park area, consider picking a trail with a marvelous view off Skyline Drive.  

2. Apple picking - An apple a day keeps the doctor (and dentist) away - not to mention, they're delicious. Noming on apples keeps your immune system strong, your digestive system moving, your mid-day snacking in-check, your cholesterol levels low and yes, your teeth nice and white. Head to the apple orchard this season and get to pickin'. 

3. The pumpkin patch - Picking up pumpkins and lugging them to the car is no joke. Spend some time outside at the pumpkin patch with your roomies, then head back home for carving and pumpkin seed baking! Looking for unique ways to spice up your pumpkin seeds, try out some of these snazzy recipes. 

4. Play a pick-up game on the Quad - Frisbee, soccer, football, oh my! Find an open area like the Quad, grab a group of friends and get to playin'. Pick-up games are a great form of exercise and way to refresh your mind after a long day of classes.

5. Enjoy downtime - Don't forget to schedule some time for yourself this fall. Whether it's reading a new book, watching a movie or hey, even making time to blog, having time to yourself to de-stress is crucial for your all around health. 

6. Run and yoga - I. Love. Fall. Runs. They are just cool enough that you don't drown in your own sweat, but not too cold that you have to pack hand warmers underneath your gloves. Grab a buddy and enjoy a nice run through the park. At the end of your workout, breathe in the crisp, fresh air while practicing some yoga moves. Click here for some cool down positions.

Capture your favorite fall activities on camera and share them on Instagram 

(while you're at it, tag @twentyfitandfab - I'd love to see how you're keeping active this season)!

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Healthy meal recipe: baked beet glazed salmon

Hello, hello! 

Long time, no blog. Don't you worry, the distance has only given me time to cook up a few, wonderful ideas about how to enhance "Twenty-Fit and Fab" - stay tuned into the next couple of months! 
As always, if there's any suggestions you have for the blog (article ideas, blog layout, new sections, etc.), don't hesitate to send me an e-mail at twentyfitandfab@yahoo.com.

Today's post is a short entry to fulfill my promise from last week's article, "Health drink recipe: watermelon mint fizz" (if you haven't read, the title is hyperlinked)! Though the watermelon mint fizz is simply fabulous on its own, why not pair it with a dish and call it a meal?! 

Today on Courtney's Corner, we'll be doing just that. 
Courtney dished up this fit and fab approved meal for you, that compliments the drink perfectly. Whether you plan to have a girls night in or date night with your man, this meal is impressive, yummy and easy to follow - you'll be Chef Courtney in no time!    

Baked Beet Glazed Salmon with Nectarine and Apple Salsa 

(2 Servings; 20-30 minutes combined prep and cook time)

Salmon

TWO 4-6 oz Salmon Fillet

1 small Beet, small dice

2 Tablespoons Fresh Orange Juice 

Kosher Salt and Pepper

Preheat oven to  375 degrees

Cut off top and bottom of the beet and remove skin (using a potato peeler). 

Dice the beets into a small dice and place into a sauce pan.

You'll notice your hands are now dyed purple. DON’T FREAK OUT!

Cut orange in half and squeeze 2 tablespoons orange juice into the sauce pan with beets. Take the the half of orange that you just squeezed and rub on hands. Bye Bye stained hands. 

Save other half of orange.

Put sauce pan on stove and cook on a medium - low heat. 

Sprinkle a little salt on the beets while cooking. Stir occasionally until the beets are tender and you have a small amount of dark, purple glaze. Turn off heat.

Brush glaze liberally on top of salmon fillets. SO PRETTY! Season the fillets with salt and pepper.

Place in oven for 8 to 12 minutes. If salmon is over cooked it looses all its color and is very dry. 

What to look for: You will be able to flake salmon with a fork, yet it will place back nicely. 

If the salmon is over done, when it is flaked it will stick up like a mohawk.

Salsa

1 small nectarine, medium dice

1/2 Granny Smith Apple, small dice

1/8 - 1/4 small red onion, minced

1/4 cucumber, minced

1/4 - 1/2  small jalapeño

1 teaspoon cilantro, minced

1-2 tablespoons fresh orange juice

Kosher Salt and Pepper to taste

Dice first 6 ingredients and add orange juice. Add salt and pepper to taste.

Place reserved beets on a plate. Place salmon on top. THEN Top with Nectarine and Apple Salsa

Pro Tip: Salt is meant to enhance the flavor of the food. When sampling your food and it tastes a little dull, more often than not, it is a salt issue.

We're using Kosher Salt. When using table salt (iodized salt), you must use sparingly. So sparingly. that it sits in your pantry for so long that you have to eventually throw it away :)

Iodized salt tastes very metallic and is a noticeable flavor in food. Yuck. So not Fab.

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Healthy drink recipe: watermelon mint fizz

Well, we made it to Thirsty Thursday everyone! 

If you're both thirsty and ready to get your Thursday rollin', I think you'll thoroughly enjoy this article. Before getting into the minty details, I would first like to announce the 

newest edition to Twenty-Fit and Fab:

Drumroll, please... 

Courtney's Corner!

(props to mom for the name idea)

Basically, Courtney is the coolest chef you'll ever meet. She's extremely talented at cooking and can make even the most blah of foods taste spectacular. Since I'm definitely not an expert at cooking, unless you're a fan of oatmeal and pb&j sandwiches, I've decided to leave all things food to the foodie master herself. 

Keep an eye out for Court's latest FIT and FAB recipes under her label, "Courtney's Corner," and enjoy!      

Part 1: Watermelon mint fizz! Check back later this week for the perfect, complimentary meal!  

Watermelon Mint Fizz

(1-2 servings)

3-4 oz Watermelon Juice (FIT)

Juice of 1/2 of lime (FIT)

2-3 leaves of Mint (FIT)

Sparkingling Wine (FAB!)

Agave, optional

First, mince the Mint (chop finely) and put at the bottom of a glass. Take the handle of a wooden spoon and muddle the mint, by placing the HANDLE into the glass and Smooshing (very technical term) the mint to release flavor. 

Then  take the watermelon and place in a bowl. Now is the time to let out a little aggression by smashing the watermelon with the spoon side of the wooden spoon, releasing as much juice as possible. Strain juice into the glass with mint. Top with juice from half of Lime, and Sparking Wine to your taste! Drink!! If it is not as sweet as you would like, add a little agave and lightly stir.

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Benefits of eating colorfully

Good morning readers! 

I don't know about y'all, but today is the first sunny day we've had in a while. It was starting to seem like cloudy and rainy was the new summer weather. Today, I plan to spend as much time as possible outdoors; I've gotta soak up the sun. Hope you have some fun, outdoor plans today too!

Today's article is about colors. Yes, I'm talking about the ROY G BIV. Research shows that an individual can get all the nutrients their body needs by eating a plate full of different colors (Fruit Loops don't count). Each color offers a different benefit for the body, while some overlap, check it out: 

Red (watermelon, tomatoes, red cabbage, pink grapefruit) - Redish fruits and veggies usually contain lycopene. This is a strong antioxidant that have been found to lower the risk for cancer. Remember me writing about these in the article about watermelons? 

Orange & Yellow (carrots, cantaloup, mango, yams, sweet potatoes, squash, apricots) - So, these foods are also rich in an antioxidant, beta-carotene. Beta-carotene, like lycopene, shows a reduced chance for specific cancers. This antioxidant is also the precursor for vitamin A (the skin and eye vitamin)! 

Green (broccoli, kale, collards, spinach, green beans, asparagus) - Like the orange and yellows, greens promote healthy eyes. The lutein (combined with the zeaxanthin) in the foods reduces the risk of chronic eye diseases, including age related macular degeneration and cataracts. 

Blue & Purple (blueberries, blackberries, plums, cherries, purple grapes) - These foods are great sources of anthocyanin. This flavonoid increases your vitamin C levels, which are not only known for boosting the immune system, they also assist in preventing free radicals from damaging the body. Vitamin C also promotes good skin health (including wrinkles).

All in all, eating a rainbow of foods promotes a strong, overall health. Whether it's getting a variety of important vitamins and nutrients into your body or lowering cholesterol, body circumference, chance for cancers and heart disease, eating colorfully certainly doesn't hurt. 

Challenge: Try filling up your plate with at least three colors during today's meals! Think you can do it? Yeah, you totally can.  

Thanks for reading and enjoy your day!

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Healthy college packing list

Hello all my fit and fabulous readers!

Though I hate to admit it, we're quickly approaching the end of summer vacation.

Luckily, this means it's back to college we go! 

Bring on the football tailgates, friends, pool parties, dancing.. and school work, of course. 

Whether this is your first year or last, you're probably aware of how a busy school schedule and social life can easily conflict with your workout routine. Don't let it! New school year, new rules. Starting your year off on a strong {healthy} foot will help you carry your health habits throughout the year - it'll be second nature to squeeze in that 30 to 60 minute gym sesh before your first class. With that being said, I've found that there are a few, must-pack items you won't want to forget when loading up the car this year. Each will help you to kick-start your year and make it the healthiest one yet! Make sure to comment below with any of your favorite, healthy packs. :)

Healthy college packing list:

• Sneakers and earbuds - Can't forget these! Take them out for a nice stroll around campus. Run to favorite spots or find new adventures. 
• Yoga mat and free weight - For when Mother Nature strikes or you just feel like having a lazy day. Pull them out in your dorm or apartment and do a quick, at-"home" workout.  
• Water bottle - Not a class period goes by where everyone's water bottle isn't sitting on their desk. Keep a bottle with you throughout the day to ensure you're getting your daily water needs (an average of eight cups a day). 
• "Norts" and yoga pants - Need I say more? Throw them on before you head out for the school day. Not only will you have the comfiest class experience, but you'll be more motivated to hit the gym afterwards.
• Healthy noms - When the snacking urge strikes, it can be easy to reach for the bag of chips or sleeve of cookies. Fill your fridge/pantry with yummy and healthy snacks, such as Boom Chicka Pop (popcorn), Kashi bars, Dang (toasted coconut chips), apples, yogurt, rice cakes and peanut butter... the list is endless.    
• Fresh flowers (or fake ones) - Add some fresh flowers to your living quarters. The pop of nature will leave you feeling happy and your room looking cute!
• Mugs and green-tea bags - OK, this may sound granny-ish, but I love ending the day with a spot of tea. Pack these items for relaxation from a hectic day... green tea is packed with healthy benefits too! 
• Eye mask and bed-side fan - Whether you choose to believe it or not, sleep is crucial for staying on top of school work. Keep these nearby to 1. block the light and 2. mute out any extra noises keeping you up. A good night's sleep is right around the corner! 
• Bike (and helmet) - If you go to a school with a widespread campus, consider packing your bike! You'll be able to get to class quickly and on your own time. 

Thanks for reading! 

      

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Quick List: 14 Healthy facts about watermelon

Today marks two, pretty important holidays: National Watermelon Day AND my Mom's Birthday! 

It's really only appropriate that both of these holidays fall on the same day. 

They're both pretty, refreshing, sweet and the favorite amongst their crowds - go mom! go watermelon!

With that being said, I guess you could say that today's post qualifies as, yet another, "Quick List." Aren't these fun?! 

14 Fun facts about watermelon that'll make you want to go celebrate right now: 

1. Each bite out of a watermelon contains 92 percent water and six percent sugar - the perfect snack that will fill you up and keep you hydrated.
2. Watermelon can be classified as both a fruit and a vegetable (gasp).
3. Every inch of a watermelon can be eaten, including the rind and the seeds!
4. The seeds of the watermelon contain healthy fats and proteins.
5. They contain significant levels of vitamin A, B6, C, amino acids and even potassium.
6. There's only 40 to 50 calories in one cup of watermelon.
7. Watermelon contains high levels of lycopene, a compound found in certain fruits and veggie that's linked to good heart health, bone health and prostate cancer prevention. 
8. Drinking watermelon juice prior to a hardcore workout helps relieve muscle soreness. 
9. Because it contains both magnesium and potassium, watermelon reduced blood pressure. 
10. Watermelons are rich in anti-inflammatory substances, making it, well, an anti-inflammatory. 
11. Watermelon promotes glowing, fresh skin and healthy hair because of its vitamin A levels.
12. Worry about heatstroke no more! Watermelon is one of the most effective at reducing heatstroke due to its ability to reduce body temperature and blood pressure. 
13. Due to the antioxidant power of vitamin C and the overload of lycopene, studies show watermelon to be a potential cancer-preventing food.
14. Chomp on some watermelon to protect your eye health. The levels of beta carotene, vitamin C, lutein and zeaxanthin will protect your eyes from age related blindness and degeneration.   

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6 Benefits of biking

Well everyone, yesterday marked the end of my time interning in DC - a simply wonderful adventure! I've thoroughly enjoyed every second here (minus the uncomfortable mattress #PrincessAndThePea). Everyday, the city is filled with so much excitement; there's always a new area to explore or new view to absorb. I think my most favorite aspect of DC is how active everyone is. You can't step outside without seeing someone running, walking or biking around. It's great.
With so many trails, who wouldn't take advantage of exercising outdoors?! 

I'm certainly going to miss it here, but hopefully I'll be back real soon. 

OK, I'll cut the sappiness and move on to today's {DC inspired} topic: biking. 

As mentioned above, biking is certainly a big deal in the city - both outdoors and in
(yes, I'm referring to SoulCycle). Though I've definitely always been a runner girl, I'm hoping to fuel my inner biker girl (as in not motorcycling lol).
There's so many benefits of biking; let's take a stroll and check them out.

1. Full-body-sculpting: Aside from having killer, strong glutes and legs (oh my quads), balancing/steering works both your core and upper body as well. 

2. Joint-saving: Constant pounding on your feet can wear-n-tear your joints and knees. On the other hand, pedaling on a bike keeps the stress off of your joints. Adjust your bike so that your knee is at a 25 to 30 degree angle; this ensures an easier ride for both you and your knees.

4. Calorie-torching: You can burn some serious calories cycling, especially if you ride at a fast speed and include some hills too. Wanna see an estimate of how many calories you'll burn while cycling? Click here for a Calorie Calculator! Just type in your speed, duration and weight, then press "calculate." 

5. Commuting: While walking acts as a great mode of transportation, biking allows you to commute further, at a faster rate. DC even offers a biking service that allows anyone in the area to rent a bike. Rent for the day or rent for the year, click here for more details about Capital Bikeshare.     

6. Energy-boosting: In general, exercise boosts your energy - so, add cycling to the list. If you're getting in a workout rut and need to switch things up a bit, give biking a go! 

Thanks for reading!

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Health benefits of owning pets

This past weekend I spent some time with my main man and his two, furry pups. Visiting his house and seeing Hanna and Haleigh (dogs, not people) means an obligatory trip to the P-A-R-K for a 

W-A-L-K. Yes, these cuties get extremely excited over a stroll through the park or even the slightest mention of the two words; luckily, they haven't caught onto spelling yet. 

Though I've only been to the neighborhood park a handful of times (and I love every visit), 

the girls make me feel completely accepted on their turf... dogs rock.

(Left to Right Order: Hanna, Haleigh, Reagan -- couldn't leave out my Queen Bee pup!!)   

Aside from being awesome, did you know that having pets can impact your health... in a positive way? 

1. For starters, pets (especially dogs) require a great deal of play time outside. This is a perk for you! Not only are you getting to breathe fresh air and catch some sun rays, but you're also getting to exercise. Walking/hiking, throwing a ball, running and even biking are great ways to get movin' with your four-legged friend. Consider your pet as your very own personal trainer.  

2. Pets provide a sense of companionship... they're your pals! Since they can't exactly do for themselves, pets need a ton of attention and to be taken care of constantly (you're very important in their life). Don't worry, this isn't a one-way street. You can bet that if you're feeling down in the dumps, your furry friend is ready to cuddle until your spirit is high again! 

3. Because of the amount of exercise and the constant buddy system developed from having a pet, owners have high levels of serotonin (the happy hormone). Increased serotonin=Reduced stress levels and decreased blood pressure and cholesterol levels.

4. This one is kinda cool. Studies show that if a furry pet is introduced to a child at a young age (as in, they live with them at home), the child's chance of developing animal allergies lowers by 33 percent. 

5. Pets help you be a social butterfly. Taking your pup to the dog park not only creates friends for him/her, but also brings about conversation between you and the other owners. Friends all-around!

Go out and play with your pet! No pet? Play with your neighbors... you'll be feeling fab in no time!

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5 ways to make your day healthier

Hi Y'all! I hope everyone had a fun and eventful weekend! 

Now it's time to hop back into the swing of things... which brings me to the theme of this post:

Mondays have the tendency to be a struggle.

Because of this, we {I} tend to eat a couple, extra sugary-snacks and skip out on a {my} post-work, evening run. If you can relate, the madness stops here. Consider this your first, healthy Monday of the rest of your life. Starting the week off on a healthy foot gives you more stamina to conquer lengthy projects, not to mention, you're far more eager (and likely) to keep-up with your health strides. Power through!!

5 ways to make your day a healthy one:

1. Put down the cinnamon buns. Breakfast truly is a vital part of the day (so don't even think about skipping it). It keeps your energy strong from the get-go and leads you to make healthier decisions throughout the day - think of breakfast as the model for how you want the rest of your day to go. Having trouble trying to decide on something yummy, fueling and healthy to eat for breakfast, click here. The options in the article (click on the link) prove that eating healthy doesn't have to be tasteless.

2. Incorporate exercise. This doesn't mean you need to spend endless hours in the gym or attend fitness class after fitness class a day (some days there's just not enough time); instead, find ways to add a little movement in as you go. Whether it's walking to work, heading for a walk on your lunch break, taking the stairs over the elevator, catching up with friends while on a bike ride or doing jumping jacks after every hour after sitting at a desk, take a few minutes each hour to get your heart rate up!

3. Now that we've covered adding exercise and nutrition into each Monday, bring on the sunshine! Sunlight is pretty ole powerful. It has the ability to reduce stress, as well as regulate appetite, sleep and improve mood... all things crucial for a strong start to the week. So, make sure to open your curtains wide and take any opportunity to spend time outside (even when it appears cloudy) - before you know it, you'll be your own sunshine!  

4. Pump yourself up. It's easy to be a negative self-talker. Not only does this kind of talk bring yourself down, but it also results in health problems - and that's just something we don't want. Next time you're about to be a meany, don't! Cut yourself off by instead reminding yourself how kick-butt you are. Throw on your favorite outfit and put on that pretty smile, positivity lowers rates of depression and stress, increases psychological and physical well-being, and also reduces the risk for cardiovascular problems.

5. Last, but not least, stretch it out. Don't feel like you have to be a yogi to get your stretch on. Even the tiniest stretches can benefit your health and well-being throughout the day. Benefits include: increased flexibility, energy level, range of motion (with joints) and blood circulation throughout the body. Set aside a few minutes a day to stretch your body... even if your at work. Looking for some simple and rejuvenating moves, click here.

Feeling more confident about your day? I surely hope so. Feel free to carry these 5 tips on throughout the work week {they're not solely for Monday}. Also, if you have any additional tips for starting your week off health, comment below. :)

Thank you for reading! 

  

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HIIT workouts

On Monday, I met up with my roomie from college and saw my very first Nats game... it was a blast! Everyone was sporting their red and navy apparel, while chomping on hot dogs (including me). Regardless of how suspicious and unhealthy hot dogs might be, I like to think it's merely a requirement to enjoy one when at a ballgame. While watching the players sprint from one base to the next, a great idea for an article popped into my head (no, this will not be about hot dogs). 

Have you ever heard of a "HIIT workout?" Yes, no, maybe so. HIIT stands for "High-Intensity Interval Training," but because of the long title, we'll just stick with HIIT. Basically, HIIT is a shorter and more varied workout than say, long-distance running. For example, one minute you'll be sprinting as fast as you can {high-intensity}, then the next two minutes you'll be jogging {interval}. This cycle of sprinting and jogging can last for as little as 15 minutes. Although that may sound like too short of a workout, trust me, you'll break a sweat -- especially if you give it your all.  

First, let me list some benefits of HIIT, then I'll give ya a little something to try on your own! 

Benefits of HIIT

• Efficient. It's quick and gets the job done (and it only needs to be performed two to three times a week). The excuse "there's not enough time in the day to workout" can no longer be used! 
• Burns more calories and fat than a long, steady treadmill session. Your body also continues to burn more fatty tissue 24 hours after doing the workout, than low-intensity exercises.
• HIIT workouts help speed-up your metabolism. Fat is burned, while muscle is preserved.
• You won't be bored... each workout quickly changes and presents itself as a challenge. Keep pushing yourself!    
• You can do it anywhere: on vacation, in your apartment or at the park!

Ready to give it a try? 

OK, here are three, different HIIT workouts I found. Each are great and some links even have more than one option. Just click on the titles below (the link is embedded) and get ready to feel the burn! 

1. HIIT Workouts for Beginners - This one has three different HITT info graphics to give a try.
2. 20 Minute Full-Body Workout - If you prefer to workout with a video instructor, check this one out.  
3. Hit the Ground Running - This website proves that HIIT workouts can be performed in multiple realms (neighborhood run, treadmill, bike, pool, etc.). Find the HIIT that works best for you.

Already a HIIT pro? What kind of workouts do you like to do? Comment below to share! :)

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