Tips for Staying Motivated

Hey everyone!

So you may know I have been struggling with motivation for running recently - and I want to share some tips to make your trip to the gym much easier. I use these a lot!

1. Think of the end result.
Whenever you are feeling lousy and don't want to pick up those weights, picture yourself with super toned arms. The end result will help keep you motivated to work hard towards that goal.


2. Make a goal.
My goal is to run a 5k from start to finish, regardless of my time. I also have a goal to have toned arms. Setting a goal for yourself helps keep you motivated because you can see how you are progressing towards it!

3. Challenge yourself.
Think you're not capable of running a 5K? Trust me, you are! It requires a lot of work - so push yourself. Add more weight to routines, add more repetitions, run longer - whatever it may be, really push yourself to work your hardest at each and every workout.

4. Plan something that gives you a reason to continue.
This is similar to a goal, but this is not your end result. I'm not even halfway through my 5K training yet, but I have scheduled a few 5Ks after my plan is supposed to end so that I have a reason to continue with my plan. Without that scheduled 5K, which costs money to sign up for (motivation!), I would be more likely to give up and quit while I'm ahead.

5. Check your progress to keep you on track.
This doesn't have to be weighing yourself to see if you've lost weight. Keep track of the weights you are lifting and notice when you can up the weight amount. Notice how much longer you can hold your plank after you've been doing it consistently. Pay attention to how your clothes fit you. Little things like this can help tell you if you are making progress or not without paying much attention to the scale.

6. Partner up with someone to check your progress.
It helps if someone can hold you accountable. When you have a friend who keeps asking you how your workout is going, you will feel guilty telling that person you haven't worked out in weeks and will therefore be more inclined to keep working towards your fitness goal.

7. Share your fitness goals with others.
Who doesn't like talking about themselves and how awesome their workouts are going? It's exciting to share updates, so do it! Even if it's just online through Twitter or blogging - there is a great community online who are excited to cheer you on.

8. Don't force yourself.
No one works out well on no sleep. If you are sleep deprived, injured, or simply having a terrible day, don't force yourself. You won't be happy if you have to make yourself go to the gym.

9. Picture yourself achieving your goal.
I do this all the time! While I run, I picture myself running and completing whatever amount I plan to run that day. Same with larger goals; if your goal is a half-marathon, picture yourself crossing that finish line. This is definitely motivation!

10. Reward yourself when you achieve your goal.
Buy yourself a new running outfit or something you have been wanting - you deserve it! Just don't reward yourself with junk food; you'll negate all those amazing calories you just burned!

I hope these tips will help you all the next time you work out - they definitely help me!

Much love,

Why I Gave Up Refined Sugar For Lent

Honestly, its not that hard for me to stay on track with this whole giving-up-refined-sugar-for-Lent thing as long as I'm not around sugar. Then, I'm faced with a large chocolate pudding cake at my residential life staff meeting and I'm craving sugar more than anything.

It's times like these when I have to remember exactly why I gave up sugar. So, here are the health benefits of avoiding of sugar, for those interested!

-There is a connection between eating lots of sugar and low HDL cholesterol levels (the good cholesterol), which means an increased risk of heart diesase
-From 2001 to 2004, Americans consumed approximately 22g or 355 calories worth of sugar each day
-The average American eats approximately 140 pounds of sugar per year (this is white, brown, or HFCS...disgusting)
-Sugar has similar effects on our brain as cocaine...so it is truly addictive! 
-Eating lots of sugar puts you at a higher risk for Type 2 Diabetes
-Sugar has an acidic effect on our body, and the body must neutralize that acidity with alkaline, so the body pulls calcium from our bones (an alkaline mineral) to neutralize the acidity. This weakens our bones! (This is a similar process that the body goes through when dairy is consumed)
-Eating sugar slows down your immune system
-Sugar has been found to nearly paralyze white blood cells for up to 5 hours and reduce their ability to work by 40%
-Sugar increases the serotonin ("feel good" chemical our brain makes) levels in our brain, and we develop a sort of chemical "high." However, because the body naturally cuts back on serotonin production over time, a lack of sugar (and therefore no "feel good") could result in depression when our serotonin levels are low.
-Sugar feeds cancer
-Sugar can decrease growth hormones
-Sugar can lead to osteoporosis (see earlier bullet about acidity)

So, there are quite a few reasons for you on why you should limit your sugar (white & brown sugars, HFCS, and other refined sugars) intake! Try to replace your sugars with natural substitutes that are less refined - like sucanat, evaporated cane juice or stevia - and your body will thank you for it. I would recommend avoiding these substitutes as well - not completely, just decrease your intake of them! Stevia would be my recommendation for a good, natural, no calorie alternative to sugar. Give it a try!

Have a great day!
Much love,

Tips for Increasing Blog Traffic

Hey friends! I'm back from Columbus and ready for more blogging!

The trip to Columbus was nice. I got to see Stuart's family, who I haven't seen in nearly a year. His little siblings have grown up so much it's crazy!! His 2 year old brother, Simon, is obsessed with his dad's Ipad and is better than all the adults at Temple Run.  It's hysterical. His 3 year old little sister, Lydia, is adorable and absolutely loves me. She accidentally pulled out my nose piercing (her hair got stuck on my nose.. weird, right?), so I had to buy a new top for my anchor when I got back to Cincinnati. Trying to sleep with the anchor in upside down was an interesting experience! However, I got a cute little light pink stud, and I like it.

I also got to see his dad who is battling colon cancer. It's really sad, thinking about him and the future and the whole family. It's tough for everyone. I started tearing up when Stuart's stepmom was talking about the situation and how hard it will be to help the youngsters understand what happened when their daddy is gone. :(

On a brighter note, my Couch to 5K program is going very well! I even got to throw in a bonus morning run while in Columbus. I ran around Stuart's neighborhood, and I ran my best and longest in a while. I also plan on registering for a 5K or two - or three - tonight! I'm really excited about that. I'm scheduling the first 5K a week after my program is set to finish - although it might turn into the week I actually do finish, thanks to my spring break and Easter break schedule. Still, I'm pumped, and envisioning myself with a medal at the end of race day!

Aaaaaaaand finally, even though I'm not Catholic, I decided to participate in Lent this year. Since it starts Wednesday, I had to decided pretty quickly what I would be giving up! This year, I will be giving up all sugar (except honey/agave and things I have to review for the blog) and fatty foods. Hopefully a low fat, sugar free diet will help me continue to get in shape and reach my weight goal!

Today I want to give you some tips I've learned on how to increase your blog traffic. I have definitely seen an increase in mine since I've started using these tips, and I really hope they help all of you new bloggers!


1. Actively review products.
You can do this by emailing the company whose products you want to review and explaining why you think your blog is qualified and why your readers would be interested in their product. A lot of times, companies and are more than happy to oblige and allow you to review (and sometimes giveaway) their products. You can also simply review a product yourself and then tweet about it, tagging the company in the tweet. A lot of times, the company will see the review and retweet your link to their followers.

2. Comment on other blogs.
This sounds incredibly unhelpful, but I've recently started doing this and I cam't believe how many click throughs PD has gotten! Simply leave a short comment on other blog posts and you'll both increase your site traffic and make the blog owner very happy.

3. Tweet often.
Tweet about your own site and blog posts, but also retweet others. If you like someone else's post, share it! It is likely that blog owner will retweet you. If you find an article you think will be helpful to your readers, share it! I am actively trying to become a FitFluential Ambassador, and in the first rejection email they gave me helpful tips on how to increase site traffic. This was one of those tips. I now share links to healthy living and fitness tips, and my Twitter following has definitely seen an increase. Also, tweet at your favorite chefs or celebs and they may retweet you!

4. Participate in fun blogger programs. 
Whether this is FoodBuzz, BlogHer, Foodie BlogRoll, or some other service, try it out! You can also make a few bucks by participating in these. Lindsay's Foodie Pen Pal program is also a great way to meet bloggers, get great food, and increase your site traffic! Look for other fun exchanges like this. Also, link ups are great - like Jen's WIAW link up. There are tons of link ups out there, so get looking!






5. Start your own link up party. 
I'm currently in the process of doing this, although I haven't decided what I want to do yet. Any suggestions? This will make you known for that particular link up and people will search for you to get involved!

6. Respond to all emails/comments. 
Engaging with your community is a huge part of blogging. If you are absent, no one will read! Be active and enjoy talking to your readers!

7. Host giveaways. 
Whether you are giving away your own goodies or another companies, giveaways attract people. See #1 for more information.

8. Engage in social media.
Seriously. Besides Twitter, get a Facebook page for your blog. Join Wellsphere. Join StumbleUpon or Klout or various other social media forms. They help a lot.


9. For food bloggers, submit your photos!
Find sites like Food Gawker, Finding Vegan and others and submit your photos. Although it can be challenging to get accepted, photos that are send a HUGE amount of traffic to your site. I have one picture on Finding Vegan, and that seriously got me hundreds of new site hits! I highly recommend this.


10. Make your blog look pretty. 
Seriously! If your blog looks good, people will be more inclined to read it. I don't pay much attention to sites that are very plain, have obnoxious color schemes, or are just ugly. Make your site pretty and simple and people will read!

That's all I've got for right now, kiddos. I gotta stop procrastinating and actually study for my test tomorrow.

Ciao!