5 Tips for Working Out in College

college workouts

As a freshman in college, you probably heard horror stories of the dreaded “freshman 15.” People often criticize new college students and their ability to gain weight due to stress, unhealthy food choices, and a lack of time spent exercising. For some, the pressure of gaining weight is another added stress to the already difficult credit load. Fortunately, you’ll find that exercising in college isn’t as difficult as people make it seem. 


Utilize Resources


Many universities offer a free gym with free fitness classes to students. These gyms are usually large with a variety of different machines to use. You might as well make the most out of your tuition and use the free resources at the gym to take a study break and work out. You can also try fitness classes like yoga, cycling, Zumba or kickboxing. Fitness classes can help you make friends, discover a new hobby, and feel energized. 

If you don’t feel like hitting the university gym, your dorm or apartment complex may have a workout room. Complexes like Northpoint in Rexburg have state of the art exercise equipment for residents to use. Working out at your dorm or complex gym can lessen the effort of going to the gym and make it easier to motivate yourself.

Find Motivation

For most students, the hardest part of working out is finding motivation. If you know you have a hard time pumping yourself up to go sweat, find a buddy to go with. Exercising with a friend keeps you accountable for showing up to your work out, plus it gives you time to socialize! You can also try a workout app to give you exercise ideas and tips. Wearing (appropriate) gym clothes to class might also be a motivator to hit the gym once your lecture is over.

Join a Sports Team

I’m not saying you should try to walk on to your college’s soccer team, but most schools do offer an intramural sports program that can help you exercise and feel involved. Many students were a part of sports teams in high school, and college allows you to keep progressing in those hobbies. Some colleges will even offer programs your high school might not have had, like ultimate frisbee or kickball. Joining an intramural team can add a fun and team element to your workout.

Take a Break

Let’s face it, you’ve been in class all day, you have a mountain of homework to do, not to mention studying for that final coming up, and you haven’t slept more than five hours all week. It can be tough to find time to work out, but it might just be the break you need. 

Taking a physical break helps you study. If you can’t focus on the words in your textbook, go for a quick run around your building or do some stretches in your room. Exercising helps you maintain focus, so a quick break may be all your body needs. Working out also helps get your blood pumping and counteracts the feelings of sluggishness that always seem to occur during a long study session.

Make It Enjoyable

Working out in college is important and shouldn’t be something you dread. Don’t force yourself to go to the gym for an hour and lift weights if you hate it. Find a type of exercise you enjoy and do that. At the bare minimum, you should be working out for 15-30 minutes, three times a week; if you skip one of those days, it’s not a big deal. Remember, working out is for you. Focus on your studies and your health, not the freshman 15. 

6 Tips for Working Out at Home


Working out can be enjoyable, dreaded, expensive, or cheap. It all depends on the person. Some people love to go to the gym and get their sweat on. Meanwhile, people like me, find working out in public a form of torture. I’m not much of a fitness guru, so I don’t love the idea of people watching me struggle through my pilates movements or break a sweat with my superlightweight dumbbells. These are 6 tips for people who work out at home like me.

Dedicate Time

The hardest part about working out from home is it can become tempting to not work out. At home, there are many distractions like the dishes that need to be washed, the laundry that needs to be folded, that season of The Good Place that still must be watched. The best way to avoid this plethora of distractions is to set a time dedicated to working out. Mark it out on your calendar. If you want to work out every night at 7 pm, mark it out on your calendar every single day. Maybe you just want to work out every Saturday at 9 am, mark it out. Mark it and hold yourself accountable to it. Establishing a habit of following your workout time can be tricky at first, but it pays off.

Online Workouts

I like to use online exercise videos to guide my workout. I don’t know a lot of workouts by memory, so having the video helps me know moves to do, how to do them, and how long to do them for. Using videos can also help you stay focused on your workout for the right amount of time. If you are looking to do a 30-minute workout, pull up a 30-minute video and studiously follow along. 

Find Your Favorite Exercise

Working out from home can limit what exercise you can do based on the space and equipment you have available. You might not have a cycling machine or set of weights, but you can still find ways to work out. You could try pilates, Zumba, weight lifting, or yoga. One of the simplest workouts from home is to just run. Running around the neighborhood is free and a great workout. Try all different types of exercise until you find one, or several, that you enjoy doing.

Take Care of Your Body

Be careful when you workout to pay attention to your body. Stay hydrated, use good form while you exercise, and do warm-up stretches to try to prevent injuries. If you start running and notice that your heel aches every time you wake up in the morning, you might have plantar fasciitis. 

Tetonfootandankle.com says this can be treated with foot support inserts and anti-inflammatories, but that sometimes it may require surgery to treat. If you find yourself with an injury from working out, treat it. The goal of working out is to help your body feel healthier. Keep this in mind while you work out and remember it if you become frustrated with any injuries you have to spend time treating.

Have Goals

I mentioned before that the main goal of working out is to help you feel healthier. To achieve this goal, you’ll want to set smaller goals like 1) workout for 30 minutes every day this week, 2) run 2 miles, etc. These smaller goals will help you feel a sense of accomplishment as you begin to complete them.

Working out from home can be tricky, but it also can be an inexpensive, private, and enjoyable option to staying fit. Have patience with yourself, but hold yourself accountable to your workout schedule goals. Hopefully, you’ll be feeling healthier and happier with your at-home workouts.

What to Do When You Get Shin Splints

Shin splints are a common injury in runners and dancers. The medical term for this is medial tibial stress syndrome (MTSS). It simply means that a person is experiencing pain in their shin.


Shin splints are caused by repetitive and excessive force on the shin. People with more athletic lifestyles are more likely to suffer from shin splints. Dancers, tennis players, soccer players, and basketball players are likely to get shin splints. The stop-start, rough playing style of these sports puts extra stress on the shins.

The repetitive force and working out of the muscles along the shin causes those muscles to become swollen. These swollen muscles push on the tibia, or shin bone, and this causes pain.

Highly athletic people can also develop micro fractures in their bones. Shin splints can be a stress reaction from a small bone fracture. Over time, if a person experiences pain like shin splints but does not rest, these small bone fractures can become complete fractures. 


The main symptom of shin splints is pain on the inner side of the shin. Your shin might be tender and sore while you perform athletic activities. Your lower leg might become swollen. The pain will likely first appear as temporary pain that occurs while you exercise, but eventually, the pain could become continuous.


According to bhdorthopedics.com, the best treatment for shin splints is to rest. If you start to experience shin splint pains every time you do a certain activity, try to refrain from that activity for two weeks to allow your shins and muscles time to heal.

Use ice packs to reduce pain and swelling. Place an ice pack on your shin and leave it there for around 15 minutes. You can do this several times a day until the pain goes away. Ibuprofen can also be used to help reduce swelling and pain.

Most shin splint issues can be treated at home using ice, rest, and anti-inflammatories. If these methods aren’t working for you, your doctor can help you find different remedies that can ease your pain. An X-ray may need to be taken of your shin to see if the lasting pain is the result of a stress fracture.


Shin splints are a painful and frustrating experience, so it is good to take precautions against them. New runners are at a higher risk for shin splints because they are working out new muscles. New runners should slowly begin running and allow their muscles to have time to develop and strengthen, this will help new runners avoid shin splints. It is important to keep these muscles conditioned, but work up to more difficult exercises slowly.

Participating in lower impact sports is a good way to avoid shin splints. Walking and biking are good exercises that are low impact. Try to do exercises on softer ground. The softer ground will cushion your feet and help lessen the impact when the foot makes contact with the ground.

Wearing supportive footwear can help give your feet and legs extra support and prevent shin splints. Wear arch supports and replace shoes every 300-500 miles you walk in them.

Summer Sport Safety: Things to Be Aware Of This Season

summer sports

There are many benefits to team sports, and they play such a huge role in the lives of growing kids and teens. They help teach the importance of discipline, cultivate a sense of dedication, and they highlight the necessity of teamwork in the most practical way.

There are, however, things to be aware of when your kids play sports—particularly in the heat of the summer. Safety is always the most important factor for parents, so what can be done to help ensure that your kids are safe on the field? What are some of the most dangerous summer sports, and what commonly seen injuries can they lead to? What equipment should you invest in to help keep your children safe?

Sports and Related Injuries to Be Aware Of

Football is one of the most dangerous sports out there, often ending with ankle or knee injuries. The scariest football injury, however, is the commonly seen head injury. It does seem that, in the wake of concerns regarding traumatic brain injuries in the sport, fewer children are playing football on a team than there once were. Unfortunately, sports and recreation are one of the most common causes of head injury.

Because basketball is so popular among both boys and girls in school, it leads in numbers against any other sport for how many students play each year. Some of the major injuries seen during basketball include ankle sprains and tears as well as ACL injuries.

Baseball is the most popular organized sport among kids between the ages of 6 and 8. Repetitive arm use in the sport means arm and shoulder stress is the most commonly seen injury among baseball players. 

Equipment for Keeping Your Kids Safe

Schools will require the necessary safety equipment to be worn at all times, but it’s imperative that your kids stay protected even if they’re just playing sports in the backyard.

Helmets are essential when playing football, baseball, and softball in order to help prevent head injuries. Concerns surrounding concussions and what they might mean for children later in life are at the forefront of parents’ minds. Be sure to find a high-quality helmet made specifically for the sport your child is playing. It’s also important to ensure that it fits properly and will remain secure at all times.

Mouth guards are important to wear as well—particularly during contact sports where head injury could be a risk. Wearing wrist and ankle guards can help protect your child from sprains or strains if they trip or fall. 

Other Safety Precautions to Keep in Mind

In addition to proper equipment, it’s important to keep in mind that the heat of the summer can take a huge toll on the body. Make sure your child is drinking plenty of water throughout the day. This is the best way to help protect them from heat stroke or dehydration.

Your child should also be warming up as much as possible before getting on the court or field. Injuries are far more likely to occur when the body hasn’t been properly prepared for strenuous activity. Dehydration can also lead to a muscular injury, so drinking water is another way of preparing the body for playing a sport.

If your child does become injured, be sure to keep them out of practice and games. Give them time for their body to fully heal. Allowing their body the proper amount of time to heal before putting it through more stress is imperative for recovery.

Why You Should Add Cycling To Your Weekly Routine

person cycling on trails

Riding your bike is not only enjoyable and relaxing, but it can help improve your health and well-being. It’s great for the environment, and it provides individuals with a low cost mode of transportation. Riding a bicycle is common in many areas across the country, and especially metropolitan areas where driving a car just isn’t practical.

Thankfully, you can take advantage of riding a bike through these regions. Even if you don’t reside in a populous area, there are so many benefits to riding a bike that you should consider. Here are a few reasons picking up a bike might benefit your overall well-being.

Mental Clarity

Riding a bike, regardless of whether it’s on a trail or city streets, can help provide mental clarity. For many of us, our desk jobs require us to sit in front of a computer screen for 40 or more hours per week. Riding a bike can allow us to get out, and get some fresh air.

By stepping away from our daily grind, we can relax and unwind. Enjoying fresh air, reflecting upon the week, and de-stressing are all positive benefits of taking a bike ride. It’s important that we give our bodies the opportunity to relax and take a break from the daily stress and pressure that we face on a regular basis.

Physical Advantages

Riding a bike is a great exercise for your body. It can help you to physically become in better shape than you may have been before. Riding a bike up hills and through various elevations can help to give your legs a workout. This can strengthen muscles and get your blood flowing to different regions throughout your body.

Plus, any type of exercise can help keep your heart healthy as well. A healthy heart leads to a longer life, and a lower risk of disease and potential health conditions down the road.

Weight Management

Are you trying to lose a few pounds? Riding a bike can help to increase your chances of losing weight and keeping it off. Developing a regular routine can help keep your body in tip-top shape. We are all busy people by nature, and it can be easy to think of several reasons why we shouldn’t exercise. Develop a habit to incorporate regular exercise, such as biking, into your daily schedule at a minimum of 2-3 times per day. You will be happy and more satisfied with yourself when you start seeing the results you desire.

A Note On Safety

Starting with cycling, as mentioned, has numerous health advantages. For many, it provides mental clarity, and can improve focus. It also helps to provide additional exercise for your body, which is always a positive benefit. For many, it can provide a solution for keeping weight off, and fighting diseases.

It’s always important to remember to protect yourself while cycling. According to lawyers in Newark, NJ, wearing proper gear, such as helmets and protective padding can reduce your risk of a serious injury. It’s also important to be conscious of your environment and stay alert at all times. Whether you are riding in the city or rural trails, during the day or at night, make sure you know where you are going. Wear gear that can help identify you amongst other drivers and pedestrians. Wear reflective gear at night, and equip your bikes with lights so others can see where you are traveling.

4 Reasons the Right Shoes Make or Break Your Exercise Routine

active person in their shoes

Exercise requires you to think about safety in order to prevent injury, but many people don’t immediately think about their shoes.

Choosing the right shoes can help make exercising a better experience and increase your performance.

On the other hand, neglecting the type of shoes you wear when you workout can cause unnecessary pain and injury and prevent you from performing to your full ability.

Here are four more reasons why the right type of shoes can make or break your exercise routine and why you should do your research in getting the good shoes.

Shoes that support

When you are exercising, your bones and joints need the right support, especially because most of the time when you exercise you will be putting more pressure on them.

By buying the right shoes for running, walking, or weight lifting, you provide that support for your feet and in turn for your back, hips and legs as well.

Shoes that prevent injury

According to BHD Orthopedic Surgery, the proper shoes for the type of exercise you do the most can prevent joint and bone injury because it will help to ensure the impact that is made on these parts of your body are not as harmful.

When you make sure the shoes you buy are made for the type of exercise you do the most and also replace those shoes when they need replacing, it is like having extra insurance for your body, ensuring you can do all the exercises you want your body to do.

Shoes to exercise properly

Not all feet are made alike, so every person may need a different type of shoe.

Some people have flat feet, some people have high arches, but however your feet or ankles may be, it is important to buy the proper shoes for your exercise and bodily needs. In doing so you will be more comfortable while you exercise, leading you to be able to push yourself harder while you do it.

Better shoes can mean better performance, so it’s a good idea to find the shoes that fit and feel good.

Shoes to stay motivated

When you have shoes that make you more comfortable while you exercise, you are more likely to become more motivated to exercise.

Most of the time people stop exercising because of injury, lack of motivation, or a combination of both, and that can all be eliminated just by finding the right shoes with the right fit.

When you go to buy shoes, find someone who is familiar with your type of exercises and the types of shoes required.  Be sure to try different ones on until you find the ones that feel the best to you.


4 Reasons Flexibility is Important in Fitness

girl stretching with flexibility

When it comes to physical fitness the thought of lifting heavy weights or running long distances comes to mind. This is the case, more than the thought of touching your toes or doing the splits.

Stretching and staying flexible play a big part in maintaining a person’s physical fitness and strength.

Ensure you make it a part of your everyday exercise routine. Here are four reasons flexibility is super important when it comes to fitness.

Keep you and your body injury free


According to BHD Orthopedic’s sports medicine page, increasing your flexibility improves your ability to move easily and can reduce your risk of injury. Stretching and staying flexible prevents injury while you exercise. It will also help to prevent injury in your day-to-day life.

You might have a job in which you have to bend down a lot and pick up objects. Flexibility will ensure that you don’t injure yourself while doing it. It can even help prevent injury from seemingly harmless body movements. Things such as getting up quickly out of bed, out of a chair, or even tossing and turning in your sleep are affected.

Help with endurance and strength


Flexibility helps your performance at the gym. It allows you to being able to lift more weights, deepen your squat, or lengthen your stride in running.

Being more flexible and improving your flexibility is actually a way you improve in each and every one of these areas and more.

Stretching all of your body after you exercise will help you to achieve and even surpass your fitness goals. It will also help to prevent injury as you push yourself even more physically.

Take the pain out of the gain


They say no pain no gain. But in fact, the more flexible you are, the more likely you are going to have not as much pain after exercise or physical activity.

Staying flexible and stretching will help with the recovery process after an especially physically difficult exercise.

It also will help with areas that you may already be experiencing pain in. It might possibly ensure that those areas don’t bother you anymore.

Keeps your mind, body, and spirit open


One of the biggest goals of certain types of stretches in Yoga is to open the mind, body, and spirit to be more receptive and to let go of anything it doesn’t need.

Even if you don’t necessarily believe in that type of stuff, flexibility does help to improve your mental state and make you happier because your body will be in a better state and more than likely pain-free.

Flexibility is a great way to relieve stress and to relax, and it really isn’t too hard of a habit to get into for all the rewards you will reap by doing it.

Being flexible in all areas of your life, especially physically, ensures that you are open to improving yourself and doing the things that you want to do without hurting yourself in the process.

6 Reasons to Get Your Exercise Today

person exercising in the gym

You might have made a goal to start exercising so you can get into shape, but it’s usually easier said than done. Especially if you’ve fallen into a  remarkably sedentary lifestyle, that goal alone may not be enough to get you up and moving.

When that happens, the best thing to do is give yourself another reason–an immediate reason–to get moving right now. Lucky for you, we’ve already got six.

Because It’s fun!

Before you try to contradict me, hear me out. Exercise doesn’t have to be a means to an end, so don’t waste your time on a workout plan that kills you a little bit inside. If you wanted to try a new activity and it’s just not for you, that’s okay! Pick something else until you find the right fit.

Exercise doesn’t have to be running on the treadmill or bench-pressing your bodyweight surrounded by bodybuilders. Do you like riding your bike as the trees are blossoming? Extend your route. Do you think throwing frisbees is far out? Get together with a group to play ultimate frisbee.

So You Can Socialize

If you can’t stand being alone at the gym, left at the mercy of the critical voice in your head, recruit a few buddies to keep it at bay. Exercise is a great excuse to spend time with good friends or making new ones.

Even having one other person next to you can help the time pass more quickly between the latest gossip on your favorite TV series, witty banter, and their motivational support meant just for you. You may find yourself spending more free time being active just so you can be around those people.

To Gain More Confidence

With everything you face every day, it’s easy to get discouraged and doubt your abilities to do and be all that you want. Taking time to fit in a workout can help boost your spirits because when you prove to yourself that you can do something that’s physically difficult, you’ll recognize that you have the ability to make it through whatever else comes at you.

To Distract Your Mind

When the same thoughts and ideas keep replaying in your mind with no forward momentum, it’s time to take a break. Putting in a workout is a great way to channel that cyclical energy away from the problem at hand. Try to go somewhere else (like the gym or a nearby hiking trail) because the change of scenery will help you to get some distance from the problem.

Whether you’re trying to understand string theory or need to blow off loads of steam, physical exertion will give you something else to focus on so your mind is fresh when it’s time to return to go back and solve the problem.

So You Can Stretch Your Muscles

Sometimes, you’ve just been sitting too long and a good reminder of your physical capabilities is just what the doctor ordered. With a quick outfit change, you’ll be able to keep your health in check. You’ll avoid the need for hammertoe surgery by giving your feet some comfy gym shoes to wear as well as allow yourself to improve flexibility and range of motion.

Don’t forget that even simple exercises can help prevent injuries to important parts of your body like your spine.

Because You’re Preparing for Something

Did you set a goal that has a hard deadline? Often runners will use these types of deadlines to keep them motivated throughout a training period, but your goal doesn’t have to be running a marathon, or even a 5k.

Maybe you have an awesome vacation planned that requires walking all over a foreign city or hiking a gorgeous mountain. Whatever it is, remind yourself of how much stronger you’ll be if you don’t miss this workout! And remember how much more enjoyable the event will be if you’re physically prepared!

Exercise Smart for a Stronger, Fitter You

man stretching at beach

You used to be a fitness nut, but after developing some chronic pain, you’ve fallen into a sedentary lifestyle. You would love to get moving again–you miss hiking, long walks, even tumbling–but you’re afraid your old injuries will prevent you from making any progress.

The good news is that you can gain that active life back one step at a time if you consult the right professionals and use the right building blocks to safely build strength, flexibility, and endurance.

Consult a Professional


Depending on your health and current level of fitness, you may need an evaluation from your physician. Make a routine appointment and discuss with them the types of movements and exercises that you can start using. They may include other details about how long you should wait before adding new exercises or increasing the intensity of your workout.

It’s also a great idea to consult a professional athletic or personal trainer to put together the best workout plan for your situation. They will likely include recommendations for your diet as well.

Warm Up & Cool Down


Whatever level of exercise you plan to engage in, always begin with a warm-up and end with a cool down. Injuries that occur from poor preparation can easily be avoided, but they continue to happen. To avoid pulling a muscle or causing something more serious, take 2 minutes to perform some easy movements that get your blood flowing and your lungs working.

Once you’ve started your workout, you should also take routine stock of how you’re feeling. If you’re struggling to breathe, you might need to ease off on your pace or take a rest altogether. Don’t force your body to do anything it’s not ready to do. Not all pain is good pain, so listen to what your body is telling you.

When you’re workout is finished, remember to end with some calm, relaxing movements and stretches. Make a conscious effort to make kind movements that will help your body, not hurt it.



Unless otherwise instructed, you should be engaging in a variety of exercises meant to work your whole body. Don’t become so focused on those flat abs that you forget the corresponding back muscles. When you put too much focus on one area, you tend to forget to use any others and overuse that one.

Once you begin overusing one set of muscles, you can be sure they are headed for heavy wear and possibly another injury. Get your muscles balanced so you have a solid base to build on. As you strengthen each muscle, you will find you are reaching a higher level of fitness than you’d realized you could. Plus, you will be doing it with more ease.

Variable Movement


Lightly touched on above, take care of your body by exploring all types of movement. Look up the terms calisthenics and kinesthetics to get an idea of some skills you can try out and the mindset which should accompany those movements. Training your body to move and function in a variety of ways will help to battle past injuries and prevent new ones.

Think of these exercises as the energetic version of stretching. They increase your range of motion and flexibility while giving you a full body workout. Yoga is a great example of this and an easy place to start.

Body Mechanics


We’ve got you thinking about mindful movements, now it’s time to look at body mechanics. When it comes down to it, your posture and spinal health affect everything else. If you’re used to slouching or rounding your back, now is the time to break those habits.

To get an idea of where you’re at, start with some bodyweight squats. Focus on the alignment of your knees, ankles, hips, shoulders, and neck. You might think it’s okay if your form is 90% there, but that missing 10% may be just what sends you back to the couch with severe back pain. Also be mindful of how much weight you are choosing to lift and the length of your workouts.

One Step at a Time


It doesn’t take much to get started, and you can achieve your health goals if you give yourself time to grow and gain strength. Once you begin to enjoy the journey, you’ll find that how much better you feel every day is the best reward of all.


20 Fitness Tips To Get You Moving


Working out isn’t always as glamorous and fun as models and videos make it out to be, but it is important.

We’ve joined forces with Quality Home Fitness, a fitness equipment seller, to bring you this list of tips to help you on your journey to better health.

Don’t try to remember all of these tips (or do if you can!) but pick a few to keep with you through the week to incorporate into your life.


  • Make sure you move every day. Even if you can’t fit that 30-minute workout in every day, make sure you at least get moving – walking and stretching are great!
  • Schedule exercise. Sometimes, if we don’t schedule something, it doesn’t happen. You get busy, that’s okay! But make sure to schedule time in to improve your health too.
  • Incorporate muscle building into workouts. Some people are really into their cardio and love to run. But that’s all they do. Make sure to get some strength training in every now and then.
  • Find exercise you enjoy! Exercise doesn’t have to be dreadful. Find some fun activities that you enjoy doing to make your work out that much easier to accomplish.
  • Use one day each week for active recovery. Take a day to rest, but not the kind of rest where you sit on your couch all day. Make sure you move a little, go for a walk or do some yoga.
  • Don’t go more than two days in a row without exercise. Even on vacations, try to keep up the routine.
  • Increase intensity slowly. If you’re just starting out, take it slow. Schedule your exercise time for 20 minutes and keep the workouts simple, like walking. Work your way up to more intense and longer workouts.
  • Train with intervals. Instead of doing a nice steady paced workout for 30 minutes, do some intervals. Go easy for 2-3 minutes, and then work really hard for 1 minute. Repeat this 5-6 times for a great calorie-burning workout!
  • Get a buddy. You need someone to hold you accountable for your workouts.
  • Work out in the morning. When your workout is the first thing that happens when you wake up, you’re less likely to skip it.
  • Try yoga. Yoga is great for flexibility and strength.
  • Train for a 5k. If you can commit to running a 5k, you’ll need to train to make it happen!
  • Diet and exercise have to take place together. They’re married, plain and simple. You can’t be healthy with one and not the other.
  • Step off the scale. You don’t need to measure your weight every day to know if you are progressing. If you are working out and eating healthy, the weight will come off. Pay more attention to how you feel as you increase healthy habits.
  • Work hard, but be nice to yourself. We get down on ourselves too easily. Pamper your self-image and give all the pushing to your body. You are beautiful!
  • Switch it up. Don’t do the same thing for every workout. You. Will. Get. Bored.
  • Challenge yourself. If you don’t feel the need to chug a gallon of water or don’t even break a sweat, you might not be pushing yourself hard enough.
  • Set small, attainable goals. Achieve little goals along the way to a healthier you. Have one goal each week or every two weeks to help hold yourself accountable.


Have one large goal. Along with the small goals, have one overarching goal that you are always working towards.