Health & Fitness Made Easy!

As a college student, and adult in general, it's hard to balance your time in order to encompass all the good things in life like a job, a social life, or more than 5 hours of sleep! Even healthy meals and gym time are hard to keep up with it. Sometimes we can't help but prioritize the first three over our health and fitness; some people find it easier to buy "extra" time in the day by cutting the gym or save time by not cooking. Well to help with that, I got a few tips for you, no need to skip the workout and eat frozen meals anymore!

HEALTHY MEALS:

  Disclaimer: old photo before I decided to go dairy free.

Disclaimer: old photo before I decided to go dairy free.

  • Green smoothies. Probably most of you have heard of these, and believe it or not, they don't actually taste like a salad in a cup. The great thing about smoothies is you can virtually put anything you want in them! Here's what I put in mine:
    • 1 cup kale
    • 1 cup spinach
    • Frozen fruit (add as much as you want!)
    • 1/3-1/2 cup of tofu (I don't like to consume a lot of dairy products, so tofu gives my smoothies almost the same creaminess as yogurt would plus it adds extra protein!)
    • Orange juice (or juice of your choice)
    • Chia seeds

The great thing about this smoothie is you're getting a day's worth of fiber from the greens and chia seeds, and for those who don't like protein shakes after a workout (like me) you can just have one of these. The extra protein from the tofu makes it a great after workout snack, just have it with a side of banana and almond butter and you'll be good to go!

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  • Oven baked fish or chicken with veggies. This is my ultimate go-to dinner throughout college so far, I can't even begin to stress how easy it is. It's the perfect semi-quick meal, hardly any prepping, and low-carb too. Here's what I do:
    • Set oven to 425°F and line a baking sheet with some foil and lightly oil the surface
    • Protein of choice: Season/flavor your protein however you would like. Sometimes I put a layer or pesto over it, other times I drizzle sesame seed oil over top with some salt, pepper, garlic, and chili flakes.
    • Veggies of choice: You can virtually do any veggies you like as long as they aren't leafy greens. I typically have bell peppers, mushrooms, carrots, onions, and potatoes. You can either have these all pre-cut and ready (except the potatoes) or cut them every time you're preparing the meal.
    • Once you place the veggies on the sheet, drizzle a little oil over them and season with salt and pepper, and into the oven they go for about 15-20 minutes.

FITNESS TIPS:

  • Legs: If you want a booty like the girls you see on Instagram then skipping the gym is not an option, but if toning is what you're after then the gym isn't quite necessary. Simple things like taking the stairs, doing lunges down a hallway, or even biking can help tone your glutes and legs.
    • Stairs: Take the stairs instead of the elevator whenever possible. It will work out your glutes, quads, hamstrings, and calves, plus you get some extra cardio in. (Sidenote: try and walk up the stairs on your toes, it will work out your calves even more)
    • Hallway workouts: A hallway is a great place for you to do front moving workouts. You can do anything from lunges to sprints down a hallway (just make sure people know so they don't open a door on you). Bonus part about hallway workouts is you can also fit in some wall workouts too like wall-sits, bridge dips, and toe reaches.
    • Biking: Kill two birds with one stone, get to class on time and get a workout in. It is important that your leg is fully extended or slighty (vey slighty) bent when placed on the lower pedal, otherwise, you need to raise your seat. If your seat is not at the right height then your hips will not be locked in position and you won't be getting any gains.

The great thing about these outside of the gym workouts is that they don't take more than 30 minutes out of your day and they can be done throughout your day and in the comfort of your own home. It's a good way to get started on a healthier lifestyle.

  • Abs: Some people think that abs are hard to get, that you have to put in a lot of training and time to get good looking abs, but that's actually not the case. Abs are easy to obtain as long as you're consistent.
    • Do 10-15 minutes of ab workouts a day (or every other day at least) and you'll start to see the difference after a few weeks alone! If you're feeling the burn then you're doing it right.
  https://www.pinterest.com/pin/AYBcaG7swKjBSW6p5a0kuhOnH-8_gxyt2vTahZf_1N07TgT7739gNTY/

https://www.pinterest.com/pin/AYBcaG7swKjBSW6p5a0kuhOnH-8_gxyt2vTahZf_1N07TgT7739gNTY/

I hope you'll find these tips and tricks to be helpful and motivating. I'm a huge advocate for healthy living and I love to share my knowledge and thoughts about it. Please feel free to share any tips, tricks, questions, basically anything about health and fitness down below in the comment section! I would love to read them. Thank you for reading, and until next time. XO

Written by: Briana Ngo