Move Passionately & Deliberately: Goals Goals Goals

You're working hard. In every aspect- whether it be school work, extracurriculars, keeping family and social ties strong, or getting in shape and eating well. If you ever feel adrift and like your hard work is not being noticed, commended, or paying off in a blatant and meaningful way you are not alone.

Everyone wants something and has that ideal picture in their head of where they want to go and who they want to be. This applies to all faucets of life and every path you pursue, although this blog tends to specifically focus on health. However, health is a wellness and a coordination of the mind, body, and spirit- and that encompasses all of your needs and desires that you will shoot for in your life. 

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Every endeavor you take and every desire you feel for something you want leads you on a path that is apart of your life journey, but sometimes it is not enough to just have desires or thoughts about something you want or a person you would like to be. It is not, and never will be, enough to wish it. I believe you get what you work for- whether that be an A on your paper or a new level of intensity or accomplishment in the gym. If you are feeling stuck or on a plateau, a little guidance and a lot of discipline could do the trick.

I'm talking about goal setting. Setting goals in every aspect of your life pertaining to the overlapping pillars of health is essential and a major key to actually getting where you want to be without just hoping for an outcome you may not have earned. There isn't much of a point to hard work or repetition if it isn't guided by a planned and calculated goal with a planned and calculated end result.

Goals come in all sizes and levels of intensity with varying time commitments and expectations. They don't have to be big dramatic goals, but rather smaller more realistic ones that might eventually compile and push you closer to the outer reaches of your ultimate goals and success realm.

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It really is an entirely personal and empowering process to put time into thinking about what you want for yourself and how you are going to make that happen. It is about your future and your needs, and how you will motivate yourself for this ideal reality. While it may be a little scary and a little daunting to suppress the parts of you that feel you need to be something or look like something because it is what other people told you that you should do, it is your journey after all. 

By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. You know yourself better than anyone, and so you'll know which parts of the plan will be of trouble for you or where you might get distracted and led astray. One of the biggest ways to stick to a goal is to write it down and write it everywhere. Keep a journal or a sheet of paper that is your personal drawing board for your life. Write down your goals, no matter how small or lofty, and hold yourself accountable. Put them everywhere you might see them, and keep in mind what motivates you so you know what to do when you are tempted to stray.

Writing them down holds you accountable, and that is sometimes the biggest stepping stone to bring you off of your life on the plateau. I can attest to the efficiency and the power of the writing method with a little anecdote into a personal experience with it.

When I was in the 8th grade, my life revolved around USA swimming. I spent 6 days a week training in and out of the pool, and that was really it. I wouldn't go to dances or things with my friends on friday nights because I was so consumed with swimming and a goal I needed to achieve that year that I never wanted to miss a chance to work towards it. I know the world of swimming isn't relatable or comprehendible to most people, but what I needed was a qualifying time to USA Junior Olympics in my event- something that I was just shy of the year before and was devastated by it. I came back this particular season with a mission, and to make that happen for me I put the time I needed everywhere. I still remember the time. 1:14.90. I had sheets printed out with it and hung them in my bedroom, on the bathroom mirror, and in the clear plastic slip of my binder cover to stare back at me every time I took it out at school. It kept me focused, accountable, and doing what needed to be done to get there. When I finally went under the time I needed, it was that much sweeter because I looked back on the fact that I set a goal, took the steps, and met success.

While that may sound a little extreme, it worked for me and still does. I find writing down goals to be paramount for success, even as small as turning in homework on time. Another technique to help could be to tell a friend you trust or on a similar path as you. Have them keep you honest and accountable, and use them as your walking talking goal journal. Whether it be working out or doing homework, it's usually more enjoyable with a friend for the occasional laugh admits the work you're putting in. 

So, I leave you with this- think long about what you want and then figure out what it's going to take. Anything worth having usually won't come easy, but it makes it all the more worth it when you finally meet that mark and push past the plateau. Make your journey worthwhile and concentrate your hard work into something tangible and meaningful that you can feel the overwhelming joys of getting there. 

The Overlooked Aspects Of Health: Find Your Peace

I think a lot of times we are moving so fast and cutting up our energy and attention into a million things at once that we forget to give attention to ourselves for once. And I mean full attention- concentrated and wholly- on our health. A lot of times we see health as a physical thing, a burden, a commitment, an escape, or a whole other plethora of adjectives. However, health is a trifold experience. It is a cohesion and understanding between the mind, body, and spirit.

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When you get caught up on an assignment or a goal or a need for some aspect of the triad, it is easy to neglect the other elements for a period of time. The problem with this is a logical one, and I understand the struggle people may have because it is also a human problem attributed to our need to be doing every single thing all at once all day long. You may be thinking that this is the unavoidable expectation of a college student, and in a lot of ways you are right. In between a full course load, approaching deadlines, group projects, clubs and activities, socializing, eating, working out, and working, the cards are stacked up against the average college kid who is lucky to get a few hours of sleep at night. Our demanding lifestyles, with their deadlines and packed schedules, can rob us of that peace that is vital for us to maintain wholeness- a healthy balance between mind, body and spirit.

While it may be more difficult to imagine a balance between the three elements of health at all times, it is possible. The most important element, however, tends to be the one that I see people overlooking time and time again (myself included). Mental health. From my own experiences and observations of others, I believe college is a really tricky time and a true test of mental toughness. The three-fold experience of health essentially values all of the pillars equally, but I believe wholeheartedly that being sound mentally and taking time for yourself is such a crucial put of the experience. What is the point of being really strong physically if it means neglecting your inner-peace?

I find that everyone has a niche, a go-to that keeps them center. Finding that little piece of peace on campus or in yourself is just as important as drinking water or going to the gym or making overnight oats. Everyone walks a different path so this aspect is really a personal journey. Whether it helps to journal your thoughts and goals, go for walks, have coffee with friends, get your nails done, watch a favorite movie, or call your parents- it is crucial to not neglect the part of you that needs "me-time" and attention. Even in the busiest schedule it is possible to find a moment of peace to breathe and collect. Always remember focusing on yourself is not, and never will be, selfish. When you need a moment to yourself or a day of relaxation, what do you do? Is there anything you think you could start doing that would help?

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Back to Basics: Hydrating for Health

Water is a life-sustaining, life-giving, vital and beautiful part of life- and it is everywhere. Maybe it is the fact that it is so ubiquitous in nature and presumed to be so plentiful that contributes to people's prerogative to take it for granted. If we are going to talk about all things health and working out and eating well, then it would an injustice to not address the endless health benefits of getting hydrated and staying hydrated throughout the day. Even given the fact that most people know how crucial water is for a healthy lifestyle and for living in general, most people do not consume enough water. This is actively skipping a huge stepping stone towards improving your overall wellness, and it's such a simple feat that is sometimes overlooked when people are attempting to live healthier.

 

People far to often try to put a set quantity on things when it comes to health such as the number of hours of exercise someone needs, how many calories a person should take in, how much sleep is necessary, and other factors. However, much like those factors, water is another element of health that does not have a universally magic number marked as the pinnacle of hydration. Health is personal, and the recommend water intake varies from person to person depending on size, how much they sweat, and how much exercise they get. Despite there not being a magic number, the Institute of Medicine (IOM), an adequate intake for men is approximately 13 cups (3 liters) a day. For women, an adequate intake is around 9 cups (2.2 liters). If you need some type of permitters before you start forcefully hydrating in the name of health..the common phrase"drink eight 8-ounce glasses of water a day" is a starting place. It works out to be around 1.9 liters, and that is relatively close to the IOM's recommendation for women. Drinking "8 by 8" is an easy-to-remember trick that can help put people on the right track to consuming more water. Sometimes, even tracking how much you already drink and taking a lot at that on paper can help bring you to some realizations about where you fall.

So, why is drinking so much water important? According to Medical News Today, water is fundamental to the smooth functioning of all the cells and organs in your body. And well, the functioning of your cells and organs is what you count on to keep you living long enough to reap the other plentiful benefits of water. It is also used to lubricate the joints, protect the spinal cord and other sensitive tissues, regulate body temperature, and assist the passage of food through the intestines. You lose so much water throughout the day that you are doing yourself a disservice by not replenishing it. It is also vital to the function of kidneys, and you can suffer a plethora of health problems when your kidneys are not functioning properly such as kidney stones and infections throughout the body.

Theres also more surface level benefits but these are the ones that really make water drinking enticing such as clearer skin, more energy, decreases fatigue, boosts immune system, flushes out toxins, is a natural headache remedy, and the list goes on and on. I hope I have convinced you to maybe drink another cup of the magical goodness of water today and everyday and see the benefits first hand!

Reaching New Peaks

We are collectively getting to that time of year where everyone is itching and yearning for consistent warm weather. Consistently not waking up to darkness and ripping wind and bitter cold. Consistently not having to double up on socks, thick marshmellowy coats, and hats everyday just to survive the walk from your room to your classes. (I stress the word consistently because let's not forget about the few glorious days of summer we had in the dead of a Penn State winter). If your one of those people that loves the cold and is not experiencing unruly spring fever, let me just say I respect you but do not understand you. With the onset of spring and warmer weather in the hopefully very near distance, so many possibilities are going to bloom for outdoor adventure and exercise, which will be a nice change up from crowded gyms and mustering the will power to walk to said gym when the temperature is in the low teens. Thankfully we are in a location with an abundance of well-known and not-so-well-known amazing hikes and dams and outdoor adventure spots that will be a nice change of scenery and a little bit of a challenge for all different kinds of people.

People generally have this notion that there is Penn State campus and not too much else around it. While that may be true in some ways...there are certainly plenty of opportunities to get out in nature, break a little sweat, and spend a day laughing with friends. The most notable place to start if you're looking for a little low-difficulty, short yet beautiful hike with friends would be Mount Nittany. Just a short drive out of State College and you can take the low intensity hike to the best view of Happy Valley. According to Bill's Hikes, a site dedicated to hiking in Centre County and the surrounding areas, its about 600 feet vertically and can be anywhere from 2-8 miles, depending on path. They say it will be no more than 4-5 hours to see the whole mountain, or under 2 hours to circle the top. An important thing to note is the popularity, as they say "you'll never hike this alone!". If you're looking for something quiet, maybe this one isn't for you. By clicking on THIS link, you can take a virtual hike of the mountain and see what you're in for on the next nice day!

Mount Nittany

Another hiking option (it was hard to pick a second because there was so many), is the James "Jimmy" Cleveland Trail. Sometimes referred to as the "other" Mount Nittany, the trail is a tad more difficult and a little more rocky so sturdy shoes are essential. The trails are named after James Cleveland who passed away in May of 1931 in a plane crash: "On May 24th, 1931, James (Jimmy on the memorial obelisk) Cleveland died in a plane crash. he was an early air mail pilot. In addition to an inscribed obelisk, there is a stone tower upon which rest some of the wrecked parts of his plane--an aging memorial in aluminum and steel.  There is a generally solemn feeling here, and you can't help but feel something of what the first rescuers must have felt, having climbed the same hill to this lonely spot. Take a few moments on one of the benches" (Bill's Hikes). It is said to offer a magnificent view of the sunset and of Happy Valley from a different angle. After off-roading on various gravel roads, you are rewarded with a peaceful and quiet hike like no other right outside of your town. A virtual tour can be taken HERE!

James Cleveland Trail

Bananas About Breakfast

You've probably heard it a million times all your life. From everyone. Maybe you believe it and maybe you don't, but there is a lot of truth behind it whether you'd like to admit it or not. Breakfast is the most important meal of the day.

If your mouth waters and your eyes widen at the thought of a bottomless abundance of pancakes, omelets, french toast, bowls of fruit, cereals, and steamy coffee in cups the size of your head, then you might not protest the statement. But if you're more of a "rush out of bed, barely put your shoes on the right feet, chug a coffee on the go" kind of person then you might not take this warrant to heart.

However you personally feel, there is a lot of research that eating a good, wholesome breakfast is an important practice to talk yourself into doing consistently, even if it takes a little convincing and a few lost minutes of sleep in the morning. However, you won't even be missing or feeling the lost minutes of precious rest when you realize that you have more energy and are satisfied longer because of the new introduction of balanced breakfasts into your routine. According to an article for WebMd, studies link eating breakfast to good health, better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight. Breakfeast gives your metabolism a welcomed boost and keeps you burning calories throughout the entire day while still giving you the energy to stay focused on school work. The science behind it is pretty reasonable, skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up in the morning, the blood sugar vital to your body to make your muscles and brain work their best is usually low. Breakfast helps refuel and replenish, and this keeps you from getting hungry and snacking on high sugar and high fat foots later in the day. So, while eating breakfast won't necessarily make you lose weight, it will certainly help lose or maintain a healthy weight and give you an abundance of overall health benefits perfect for a busy college student.

Even if this is all sounds good and semi-convincing, the problem usually arises when you think about giving up sleep or putting forth the effort to get some morning fuel. I'd like to throw out a delicious life hack (dorm friendly) to make your morning run smoother. The magic of overnight oats. 

If you've never heard of overnight oats, let me take this opportunity to open your eyes to the glorious and versatile no-cook oatmeal/creamy/pudding goodness. It's simple and can be dressed up and livened with anything you like- berries, banana, peanut butter, dark chocolate bits, honey, cinnamon, sugar, and the list goes on and on as far as your imagine and cravings can take it. The best part? You throw it together in a jar or bowl the night before, leave it in the fridge all night, and grab it on the go in the morning. No prep in the morning and no need to wake up any earlier than you need to for that 8am!

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Peanut Butter Banana Overnight Oats

Ingredients:

1/2 cup uncooked oats
1/2 cup unsweetened vanilla almond milk
2 Tablespoons peanutbutter
1/2 of a small banana
1/4 cup plain greek yogurt

1 teaspoon of vanilla 

Directions:
1. The night before you want to eat the oats, combine all of the ingredients in a container (with lid or or cover). Stir well!
2. Cover and store in the fridge overnight.
3. Wake up and enjoy!!

Cafe Verve

While most of us are living within the confines of a meal plan and getting most of our meals from the commons, sometimes it's important to treat yourself and throw some variety into your diet from some of the many mouth-watering restaurants in State College. Don't get me wrong, my previous blog post dedicated to healthy eating and creativity in the commons still reflects my conviction that it is possible to eat a delicious and nutrient filled diet daily, but I wanted to branch out a little and try some of the healthy spots of State College. With a little searching and the help of an Onward State article I came across by chance, I found my newest obsession. Cafe Verve.

It's admittedly become a little dangerous for my bank account because I am truly obsessed with this new little healthy eats wonder just a short white loop ride from my dorm. Cafe Verve is a new vegan addition to the diverse and delicious list of food stops in Penn State. Tucked right on Beaver Ave is the little green cafe with a modern earthy ambiance and a wooden bar-styled sitting area in the window that has become my new favorite study spot. The relaxing vibe of the Cafe and the friendly staff are amazing, but its the delicious and freshly made vegan food that makes this place truly special. The menu is overwhelming enticing with the endless lists of specialty coffees, smoothies, smoothie bowls, and unique breakfast and lunch items that are both sold all day (breakfast all day should be a normal thing everywhere honestly). I honestly just recommend taking a second to look through the menu yourself so you can really see where I am coming from here. Although it is a vegan restaurant, and that may make a lot of people turn the other direction, I think Cafe Verve defies the typical stereotype that vegan food is tasteless and lacks the good qualities of other foods.

While every time I go in I tell myself to branch out and try something new, I graze the menu as merely a formality because I know I'm going to end up with a smoothie bowl every time. If you have never tried a smoothie bowl, your first experience should most definitely be Cafe Verve because they are to die for. I even tell myself I will try a different variation of the smoothie bowl each time, but each time I end up sitting down with a large coffee and a "ravishing reds" bowl. It has a base of smooth and dreamy blended acai powder, frozen bananas, soy milk and agave topped with fresh strawberries, raspberries, goji berries, cashew butter, sunflower seeds, and chia seeds.

If you're looking to try something new here in State College or that menu makes you crave the yummy and nourishing creations of Cafe Verve I recommend trying it out! If you know of any other healthy food gems around State College I would love to hear about them!

Venturing Off The Treadmill And Into The Unknown

Whether you frequent the gym or have attended once with no intentions of returning, you know that all the mirrors and free weights are hogged by an array of boys in tank tops checking themselves out (sorry, but it's true). This is not just my observation here at the various gyms of State College, but it is my observation at the multitude of gyms I have been to of various sizes and in various states. Understandably, these scary boys in the mirrors can be a bit intimidating and a little bit territorial. A lot of the girls that I have talked to that go to the gym at college share the same feelings about attempting to use free weights, and thus begins the vicious cycle and crippling stereotype that girls should be stuck on the elliptical or treadmill for hours. Don't get me wrong, there's nothing like sweating it out on the treadmill, BUT it should not be out of default or fear of venturing into different areas of the gym and trying new things. While I am specifically speaking to girls here about the typical gym territories attributed to us, this goes for anyone who feels nervous about venturing into the gym and lacks the confidence to try something new.

 

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At my hometown gym, I was in no way scared to go anywhere. Contrarily, I felt empowered and known by most of the people that went regularly around the same time I did everyday. It felt much like a community, and I never second-guessed lifting in a the mirror with my 10 pound weights next to the bulky guys ands their 50 pound dumbbells. However, when I came to college that all changed. Of course the strangeness and newness of everything was uncomfortable, but I did not expect to see such a segregation in the gym. I quickly realized that the entire downstairs of the IM Building weight room, where all the squat racks were, did not have a single girl in it. I quietly retreated to the upstairs portion and ran dicouragingly the entire time. Admittedly, this went on for the first few weeks being at school but there was a little piece of me still nervous to do my typical workout which would involve weights and body weight circuits. There came a time where I needed decide enough was enough, and I began to venture a little more with the help of some trial and error type remedies for this awkwardness and male-dominated anxiety.
 

 

My number one absolute biggest piece of advice I wish I could yell into a megaphone for all the girls that dread the gym or feel confined to one area- be confident! Act like you belong, strike some power poses, wear what you feel comfortable in, and walk up to whatever machine or area you want to use with an unmistakable purpose. What I found while doing this is groundbreaking and oh so important- not a single person cares what you do. To my own happiness and many others, most people are so absorbed in their own heads, music, workout, and how their hair looks in the mirror to even think twice about the girl doing lateral raises. And, to be honest, if someone is watching you it is either out of admiration or their own insecurities. Another major way to overcome the uncertainties of the unfamiliar parts of the gym or a good way to try out a new workout is by planning ahead. I find that if I go into the gym with a plan, typically saved in the note section of my phone, I am more motivated to complete the entire workout and I am able to navigate the gym with a specific purpose in mind. This way, if my note says go do squat sets, I have no choice but to venture into the "boy-dominated" part of the gym and stake my claim on a squat rack. Pre-planning makes the workout mindless and almost theoretic, allowing you to take some of the anxiety-filled aspects out of the gym experience.