Lady Lovin’ Workout Playlist

The Slender Student's Lady Lovin' Workout Playlist (a playlist to get you girls pumped in the gym!) | The Slender Student I don’t think I can count the number of times I’ve told y’all that I’m really not that into working out. I was born with zero athletic ability, so I give myself double points when I exercise for fighting against nature. That takes some serious work.

Nothing gets me more motivated to combat my inherent laziness than music. It’s a huge part of why riding at Cyc works so well for me. It’s also the reason why I walk around the gym with chronic B face. I’d classify the music I listen to while I workout as mean. It mostly consists of hip hop– songs in which the artist rattles off lyrics about how great he is, and how less great everyone else is. I, in turn, evoke the same attitude that’s being siphoned into my brain via my headphones.

Hey, it’s not charming, but it works. I truly believe that confidence can fuel a workout.

Since the conclusion of the holiday season, I’ve felt a lot of self consciousness and heard a lot of fat talk from both myself and my friends. I put together this playlist as a way to counteract all of this negativity. I hope not only that these songs get you in the gym, working toward your goals, but also that they give you a little confidence boost and remind you that you’re the HBIC. Heads up, language is explicit.

Thank you to my Instagram and Twitter followers who gave me song suggestions. It was really fun listening to what gets you all amped. Follow the playlist on Spotify so you can listen to it where ever you go, and leave a comment if you think I’m missing a crucial jam!

Motivation Station

Tips for staying motivated when it comes to your fitness and nutrition goals! | The Slender Student

So as some of you may know, I kind of suck at answering emails. I really do try, but things get a little crowded in the ol’ inbox and by the time I sit down at my computer at the end of the evening, I often find solace in telling myself, “maybe you should answer that one when you’re a little more awake and clearheaded.” That email just got marked as read and was soon swallowed by the abyss.

I mean at least I read them all, right? No? Ok. Fair enough.

Let me at least note one positive that has arisen from my lazy reading-not-responding habit. I notice trends. So after receiving a handful of emails asking about how I stay motivated, I figured it must be something worth writing about.

Let me start your visit to Motivation Station with one mantra: MIND OVER MATTER. I’m going to share a few tips that I use to keep myself in line, but none of them will be of any worth if you can’t get this concept down. The fact is that most of the time, eating healthy or exercising is the more difficult option available. If you want it, you’ll suck it up.

Let’s say it one more time– mind over matter.

Moving on.

1. Prioritize yourself. Getting fit, or healthy, or losing weight requires a change in lifestyle for most people. When you reach a point that you’re honestly making that effort for #1 (i.e. you), these changes will really stick.

Corny confession: there have been many instances of me mentally telling myself, “this is for you,” in the middle of a particularly difficult portion of a workout. Mind over matter, y’all.

2. Set small goals. Begin each week with a plan regarding your eating and exercise schedule and stick to it. Telling yourself (or your mom, or friends) that you’re going to lose 8 pounds this month means nothing if you don’t have a set path to get there. Creating that path step-by-step will make the journey as a whole much less daunting and much more attainable.

3. When you’re considering doing something that you know is counterproductive to achieving your goals like bingeing on cookies or taking another day off from the gym, weigh your emotions. Will the joy you receive from those 8 cookies outweigh the pride you feel after making a conscious decision to feed your body what it actually needs? Will the hour you gained from a skipped workout last longer than the time you spend whining to your friends about how much you need to workout?

4. Schedule your workouts in advance and plan accordingly. Treat a trip to the gym like you would anything else you prioritize– class, doctor appointments, meetings, etc. Taking care of yourself mentally and physically should be a non-negotiable.

5. On your first workout in awhile, remember how much it sucks. Bookmark this feeling and return to it when you think about skipping a scheduled workout.

Now that I’m more or less a working girl (just started my dietetic internships; please comment if you’d like some posts about the process of becoming a registered dietitian!), I need all of the motivation I can get so please share your wisdom in the comments!

May 2013 Plank Challenge

Engage those summer abs with the May 2013 Plank Challenge! | The Slender Student After seeing a few monthly challenges floating around the fitness blog/Instagram world, I decided to make my own version! I include planks in many of my Slender Set workouts because they’re effective in engaging your abs, obliques, triceps, back, shoulders, and even your inner thigh muscles. If you’re up for the challenge, print this out, stick it on your wall, and plank it out with me all month long. Tag me (@theslenderstudent) on Instagram and show me your progress!

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The List

I often struggle with how personal I want The Slender Student to be. I hesitate to put it all out there for two reasons. Firstly, you could all be Craigslist Killers, or strangers with candy that want me to get in your van. Secondly, I’m just some random college girl whose blog you stumbled upon after clicking through some pretty food pictures on Pinterest. Admit it, you’re here for the healthy food porn, not to hear my life story.

Recently, however, I was telling an acquaintance something about a fast food venture fueled by libation, leaving her in complete disbelief that, “The Slender Student drunk eats?! At WHATABURGER?!” In that moment I realized that in sharing my healthy tips and recipes, I’ve (unintentionally) made myself out to be a nutritional saint. So today I’ve decided to share my list. My list consists of five things (though I’m sure there are more) I’m working on to improve my health. These are the things that I know I should be doing as a nutrition student, a health blogger, and a human, but that I don’t do because I’m well…a human.

My list of health things to work on... What's on your list? | The Slender Student

I know from my own experience (and a buncha geeks’ research) that writing things down helps keep you accountable, so feel free to leave your own lists in the comments section. Immortalizing your goals on the interweb could make you that much more likely to achieve them, plus I’d just love to see them.

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Team Slender: A half that makes you whole.

Did you miss yesterday’s giveaway? It’s not too late to enter!

Thank goodness for Cara from Team Slender. She’s here today with her half marathon training guide, something that this self-proclaimed non-runner is unlikely to ever commit to… Though after this post, I’m giving it a second thought.

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A half marathon training guide from Cara of Team Slender! | The Slender Student

Last August, I registered for the Livestrong Austin Marathon, uncertain of my abilities and merely in the shadow of my pro-runner father. He signed up for the race as his “sweet sixteen”—16th full, 26.2 mile marathon—and at that point, I could attempt to run approximately one mile before huffing and puffing in exhaustion.

My goal? To finish. I knew that once I crossed that finish line, my world would be transformed. And that feeling is what pushed me to get out of bed every morning, put on my running shoes and step outside.

Living in Austin, I found that the city’s grid-like foundation allows easy mileage tracking—the street’s stoplights are almost perfect mile markers. I also used RunKeeper, a free iPhone app that uses GPS to track your mileage, routes, pace, calories and time. Download it right now.

I molded my personal plan from Shape’s guide, which I found very practical. Many publish 10- to 12-week plans, but I believe that the acclimation process to a running lifestyle is easier if you begin earlier.

My key focus is consistency. Stay true to your final mileage every single day. When I first decided to take running seriously, I couldn’t run a 5K. Instead, I would walk and run a total of those 3.1 miles. I wouldn’t let myself go back home until I completed the 5K. After a few weeks, I ran a 5K at a steady 10-minute mile pace without hesitation; and once I reached that comfort level, I could move on to mastering further distances.

{Hint: Self motivation requires some self reward. After mastering your first 5K, 10K or 10 mile run, pick out a new running accessory at Lululemon. You’ll know that you deserved it!}

After four challenging months of training, questioning my intentions, many pep talks from friends and family and too many trips to Lululemon for the perfect running outfit (oops), I was ready.

The triumph in training for and finishing a half marathon is enough to prove that self-motivation is sufficient, that consistency is key, that completion is glorious, that passion is everything.

So, I’m telling you—you can do it. Your passion will move you through training and toward the finish line. You can certainly run 13.1 miles, a half that will make you whole—mentally, physically, and spiritually.

A half marathon training guide from Cara of Team Slender! | The Slender Student

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Amazing, right?! Don’t forget to check out Cara’s blog!

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