From Passion to Profession & 5 Workout Tips for College Women
Note from the Editor:
Sonnia Maria Bustamante started going to the gym simply as a way to get fit. In some ways, it was a hobby. She has since discovered that it is more than a box to check off her to do list each day. It's instead a passion. A passion she wants to turn into a career one day.
Bustamante shares, "[I] love being able to help people achieve the best versions of themselves through hard work and dedication." She also believes, "There is nothing more rewarding than seeing women obtain their goals and being happy with themselves."
Read more about her advice for college students looking for exercise, nutrition, and wellness tips.
If you’re like me, sometimes it can be really hard to motivate yourself to get back on track getting to the gym. So I’ve added these 5 tips that can help you get motivated and energized again; hopefully these will be easy and effective tips to help you on your journey!
1. Make working out a priority on your to-do list!
It takes about 6 weeks of doing a task until it comes a habit. Overtime, you'll be more motivated to go to the gym because the brain begins to associate sweat and pain with the surge of endorphins known as the “feel good hormones.” So it's important for the first six weeks to make gym time nonnegotiable.
2. Positive thinking
It’s easy to fill yourself with negative thoughts about yourself and your body. Low self-esteem not only negatively affects you, but it can also affect others around you. By thinking in a more positive light, it'll change your life and energy level in way you never fathomed. Based on the article, “Daily Burn” Sarah Elizabeth states, “positive thinking has long promoted visualizing the benefits of a behavior as a motivational strategy”
3. Make work outs fast, easy, and effective
Many people either get bored during a workout or don’t exactly know where to start when they go the gym. Why workout in the gym for over an hour when you can get even better results if you work out for 30 minutes or less?
Try this, instead:
According to the American College of Sports Medicine, high interval training (HIIT) is an intense work period that may range from 5 seconds to 8 minutes long and are performed at 80% to 95% of a person’s estimated maximal heart rate. It’s important to have rest periods while you are going through HIIT training because it will allow your muscles to recover and helps reduce your muscles burning. It will also help not to overwork your muscles. *The length of recovery will depend on your level of fitness.
The benefits of HIIT training consists of improving blood pressure, cardiovascular health, insulin sensitivity, and cholesterol profiles, and abdominal fat and body weight -- while maintaining muscle mass. HIIT can be modified for people on all exercise modes such as running, cycling, swimming, etc. *Resistance training for 30 minutes also will bring great results.
Fitness star Kayla Itsines, provides a workout app for women that incorporates resistance training, cardio and HIIT training that has brought great results for women worldwide. I LOVE it!
4. Eat foods that are beneficial to your health
I can’t stress enough that it is so important to eat foods that are healthy for your body! According to the President’s Council on Fitness, Sports and Nutrition states, “Your food choices each day affect your health—how you feel today, tomorrow, and in the future.” Unhealthy eating habits have contributed to obesity in the United States: about one-third of the US adults, which is about 33.8%, and 17% of children and adolescents aged from 2-19, are obese. According to the Mayo Clinic, being physically active is essential to reaching your weight loss goals, helping cardiovascular health, boosting your immune system, increasing your energy levels, improving mood, and combating diseases.
5. Create goals and be happy with your progress
Create short and long-term goals, and be happy with your progress! Whether you are trying to lose weight, gain muscle, or become healthier -- it is vital to be happy with your progress and be proud of yourself every step of the way. It is okay to get off track every now and then; no one is going to be perfect, but having that understanding to get back up again and not give up, will help in the long-run.
Sonnia Maria Bustamante is a junior business major at Birmingham-Southern College in Birmingham, AL with a minor in psychology. She hopes to attend graduate school to obtain a masters degree in nutrition because she wants to become a health wellness coach/nutritionist/trainer.
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