Put Down That Damn Phone!

Smartphones, smartphones, smartphones!
Everywhere in sight. Can't say I haven't fallen victim, but there are a few times where you need to put down the damn phone.

Here are some instances you should not be using your phone:

- When someone else is speaking

- In a learning environment and a critical topic is being addressed

- If completing an important task where you can easily lose train of thought

- When you are engaging with a friend, group, or a new environment meeting new people (unless it's very infrequently. You can check your phone, but don't be that person who isn't engaged in conversations with others because you are too busy on your phone. It can wait.)

- On a (especially first) date

- Having a meal, whether it be at home or in a restaurant


And my BIGGEST pet peeve:

- When you are winding down and relaxing (why would you be on your phone when you are having a moment of self relaxation and possibly reflecting on your day? let go of outside communication and electronic devices and clear your mind. just breathe, don't type or talk.)

With this being said, before you go to sleep, you should (try your best, I know it's difficult) clear your mind and get rid of any negative energy. Going to sleep angry or stimulated is not a good idea. If you are already relaxed, falling asleep will come much more naturally.

Stimulation before taking a nap or going to sleep is harmful for the body and mind.  Think about it - staring at a screen and reading messages or performing an activity online all gets into your head and kindles a restless mind. Also, the brightness of the screen is not good for your eyes (at least dim your device). You are focused on your online task or a conversation with someone. It is especially harmful if you are arguing with someone before bed whether it be talking on the phone or texting. I can tell you that from experience. First off, your phone/laptop should be turned off/not in use for at least a half hour before bed (trust me, it's hard I know, and even I slip up sometimes, but it helps me a lot when I follow through with this advice). Even start with 15-20 minutes if you can. You'll be happy you did.

Try using pre bed time to meditate; sit with your legs crossed or even on a chair with your legs down. Make sure to practice great posture and sit on a pillow for an aligned spine. It is advised not to lie down while meditating. You don't want to be in a sleeping position. Stay posted for more advice on meditation later on.

Pump Up the Music or Enjoy the Sound of Nature!

What gets me pumped during a workout is music.
Before I made a gym playlist, I used to have to shuffle through songs while on the treadmill.  This slowed me down because every time I had to change a song, I would have to look down at my phone. Now that I made a playlist, I do a lot less of that! I'll only have to look down once in a while if I really want a certain song to play.

Whether you're into rock, hip-hop, EDM, mainstream, indie music, etc., make a playlist! Include up-beat songs and have a mixture of genres you like.  Make sure it gets you amped up and motivates you to workout hard. If you are cooling down, listen to relaxing yoga music or something soft.  Then eventually take the headphones out and have a minute or two of silence to give your ears a rest.

If you decide to take a walk outside or a jog in the neighborhood, bring your headphones, but keep in mind that it is nice to enjoy the sound of nature. Try to find a place where there are not so many cars, if possible. If you live in a congested area, research some trails or places near you that you can venture to. For example, running in NYC is a lot harder than running in the suburbs because you have to deal with people everywhere and traffic all over, along with plenty of congestion. If you have time, go to Central Park or any park that has space to run. It is healthy to get out of your environment and explore.

My neighborhood is a decent area to take a jog (I live in the suburbs), but day after day it can get boring. If I'm feeling spontaneous, I'll find a park or trail to satisfy myself.  If I don't have time for that but still still want to find an area with no cars, I'll go to my High School track and do some intervals like running a straight, jogging a curve, spring a straight, and speed walking a curve. Then I do exercises such as straight leg/touch toe kicks, knee-ups, butt kicks, squats (turning sideways and repeating them while moving with each stride), lunges, side shuffles, and side criss-cross foot shuffle. It is important to walk at least half a lap when cooling down after running the track (I do a full lap). While walking, I'll do arm circles - big, medium, and small, so that I'm cooling down my legs and stretching my arms at the same time. Then I finish up and stretch for 5 minutes.

Ready for some cardio? Here's a tip to get your heart rate up: interval training.

If you're doing any type of cardio, whether it be jogging outside or on a treadmill, on an elliptical, or biking/spinning, try interval training. If you want to take a jog, try jogging, then speed walking, then sprinting for a short amount of time, then running, and repeating the pattern. You should have a goal for what you want your heart rate to get up to. If on a treadmill, raise and lower the incline while jogging, walking, and running. If on an elliptical, do the same thing with the incline and go at a faster pace and slower pace at times, and same goes for the bike, you get what I'm saying.

Interval training is important because it gets your heart rate going, which means you are getting a better workout and burning more fat and calories.


Another thing to be said: Invest in a heart rate monitor! These things are critical and effective because without them, who knows what your heart rate is at?! Not only does it tell you your heart rate (BPM) and include an analog heart rate sensor/personal heart rate sensor, but it tells you the calories you have burned, a workout review, INDIGLO Night-Light, 24 hour time, month and date, and sometimes more.
Popular brands are Polar and Timex. Polar even offers a bluetooth heart rate monitor sensor for your smartphone. I bought a Timex at Target (also sold at Walmart, other retail stores, and online), and a Polar at TJ Maxx because I couldn't resist the sale price. They're both really great. Some are more pricy than others, but they all have the basic functions. I found a Timex for as cheap as $35 online, which is a HUGE steal considering how pricy they can get. It is best to get one with a chest strap for complete accuracy.

Don't Let the WInter Blues Get the Best of You

Winter is here, and it is easy to lose motivation to exercise due to the cold and snowy weather (unless you live in a warmer climate - jealous!) You do not see many people throwing a football around or running outdoors due to the frigid conditions and snow everywhere. With all the past holiday munching and trying to stay indoors as much as possible, it is easy to pack on the pounds and live a less healthy lifestyle.

Seasonal Affective Disorder (SAD) is the clinical name for winter depression or the winter blues. Weather certainly plays a toll on our mood and mindset. People are more likely to get depressed during the winter, eat more, and sleep more.

Although these things may be true, it is important to stay positive and get through these cold months in the healthiest way possible. Neglecting your health is the worst thing you can do, so keep calm and exercise on.

Unless you have equipment in your house or P90x or Insanity etc., the best idea is to get a gym membership - not all are pricy! Of course there are days when we do not have time to hit the gym and try some home workouts instead, but in my opinion, getting out of your house and working out in an environment where everyone else is motivating themselves is the best way to do it, plus you have plenty more options for cardio and weight training than you would at home. Most gyms will give you a free personal training session when you join so you can make sure to get familiar with the equipment. Starting out with a few personal training sessions is the most efficient way to get started, but if it is not affordable, there are always people working the floor who can help.

If the weather is sunny one day - take advantage! Go for a jog or a walk. Being outside when the weather is cooperating will boost your mood.