Netflix and Sweat?

I don’t know about you, but when I come home for break I do not have access to a gym. netflix-and-sweatThat means that the majority of my winter break consisted of watching Netflix on the couch. Now for a while this seemed to be just fine for me. But after a while I started to feel tired and out of energy. Then I thought, why not combine the two?! I could watch my favorite shows AND get a great workout in at the same time.

Something that I recently read about was to watch a TV show or movie and get in a great workout at the same time. The basic concept is that each time a character says a certain phrase or does something specific, you do a specific exercise. This way, you are able to stay entertained without losing track of your health and wellness goals. Another tip to maintain your healthy lifestyle is to have healthy snacks around when you are watching this show. Try to have some fruits and veggies around while you watch your show. You can either purchase these items and cut them yourself or you can buy pre-made platters that are just as good.

With everything going on in our lives, it is really important to remember to relax and take a break. It’s also important to make time for our personal wellness. The next time you realize you need to do both, give this fun combination a try!

|Stay motivated and don’t give up. Amazing things will happen|

Julia O’Connor

A New Year = A New You… Right?

slide1I am all about setting goals and reaching them, but I never understood why we as individuals have to wait tell the first of the year to make a goal, and how long does this goal go on for?  Until we forget about it, until we see results, a few weeks after, who knows.  In my opinion to many New Year resolutions end in failure, and I hate failure.

Make it a full out successful year by tackling one new habit a month for an entire year.  By the end of the year you’ll have twelve new habits that will benefit your years to come.

Don’t worry, I won’t leave you hanging trying to come up with new ideas each month trying to make habits out of.  Below is a list of new habits I came up with to use in my own personal 2017.

January: Lets save some money.

  • Cancel all subscriptions you aren’t using regularly. (Soptify, Nextflix, etc.)
  • Call your cable company and ask for a lower price or if they have a college discount.
  • Pack a healthy lunch instead of buying one.
  • Make your coffee at home.

February: Practice mindfulness.

  • Disconnect from technology for the day.
  • Smile more.
  • Be positive.  Tell yourself something you love about you every day.

March: Organize your life.

  • Upgrade from paper. Digitalize your paper so less clutter is around you.
  • Dispose expired items. This goes further than just food.

April: Anti-stress pickup.

  • Try out mediation. Check out Warhawk fitness yoga classes!
  • Adult coloring books.
  • Anything to set your mind free (working-out, writing, reading, cooking, etc.)

May: Indulge in fruit and veggies.

  • Drink your veggies. Increase your intake by adding veggies to a smoothie or creating your own juice.
  • Keep healthy snacks on hand.
  • Try “meatless Monday”

June: Experience over things.

  • Get involved in groups. On campus there are mor4e then 100 to join.
  • Enjoy more live music.
  • Plan a vacation. Even if it’s just for the weekend or a couple miles away.


August: Switch up your workout.

  • Try out new fitness classes on campus.
  • Hit up the machines you’ve always been too nervous to uses.
  • Ask a friend to join your workout.

September: Learn a new skill.

  • Look up cooking tutorials, or any tutorial in that matter.
  • Learn a new language.
  • Join one of those 100 clubs on campus.

October: Protect yourself.

  • Strengthen online passwords. Use a tool like LastPass to protect and keep all your passwords.
  • Keep vacations off social media until you return. The world doesn’t need to know that no one will be in your house for a week, it’s just screaming: “please come rob me.”
  • Take up a self-defense class.

November: Decrease portion size.

  • Use smaller plates. Don’t let your eyes control how much food is going on your plate.
  • Divide your plate up so you’re consuming the right amount of each food.
  • Don’t starve yourself or skip meals.

December: Practice generosity.

  • Make a commitment to volunteering.
  • Join an organization that focus on giving back.
  • Work on being generous to yourself.

I hope you learn. I hope you laugh. I hope you never stop. And remember being fit is always in style.

-Karlee Fowler

When You Don’t Have a Passion

When You Dont Have a Passion MediaThis whole world seems to be screaming “follow your passion,” but you’re stuck.  You don’t have a passion.  You don’t have a one thing that translates into a career path.  You don’t have a fire in your belly for any certain college major or job offer.

These past couple of weeks I have had this gut retching feeling.  I have thought to myself what is my passion in life? What is my greater purpose than getting a college career, being a part of a sorority and working?  There has to be more than that.

I have been itching to find this purpose, and recently I read a short passage that helped me look for that drive in life.

Cultivate Curiosity:

It explains to look for things that raise questions in your heart.  What problem makes you want to twist your brain around a solution?  What issues in life make you want to take a stand? Find ideas that cause childlike wonder and fascination.

Cultivate Compassions:

What aspect of our world makes your heart hurt? Find compassion in this world that you want to fix or impact.  Who do you want to serve in this life and what legacy do you want to leave?  Then figure out how your skillset fit into these.

Cultivate Competency:

What are best at?  What can you be better at?  When people say to you, “you’re such a natural,” what are they talking about?  Find something that makes you feel at ease and confident.

I took these questions and made lists.  I gathered my ideas and found what each section had in common.  Everyone has a fire inside them, a passion, something they are good at.  Finding that true passion can be hard but when you find it, you’ll know.  I hope you all can find your passion in life and stick to it.  I am beyond eager to find mine.

I hope you learn. I hope you laugh. I hope you never stop. And remember being fit is always in style.

-Karlee Fowler

Functional Fitness For the Win

Functional Fitness For the Win Blog MediaYou killed your workout yesterday at the gym hitting your personal record of bench press and pulling more then your own weight in a seated row. Today, you went to help a buddy move his 70 pound couch only to throw your back out with excruciating pain. What happened? In all likelihood you’re not training your body for function fitness and everyday life. You may be fit, toned, tight and ready to hit the beach, but are you ready to lift all your bags of groceries up the stairs to your third floor apartment?

Functional Fitness is among one of the latest buzzwords heard in gym and fitness facilities worldwide these days and rightfully so. Changing the focus from having “the biggest biceps” to training for real life scenarios is the latest craze. But what exactly is functional fitness, why should one utilize functional training, and how can one incorporate it into a workout?


Functional Fitness 411

Functional Fitness means the goal of working out is to prepare your body for everyday activities such as walking, bending, lifting and climbing stairs safety and efficiently. Functional fitness training goes beyond a goal of being able to bench press 250 pounds, but rather, trains your body for everyday life instead of specific events.  This approach combines movements as varied from yoga, Pilates, and physical therapy and builds upon them to create a full body workout that causes different muscle groups to work together. Convectional weight training isolates specific muscle groups to help strengthen them, but fails to teach muscles to work together with others as they would in everyday tasks.  Using various muscles in the upper and lower body simultaneously, functional fitness exercises also emphasize core stability.

Why Functional Fitness?

As discussed earlier, functional training helps make everyday activities easier, reducing your risk of injury and improving your overall quality of life. Functional exercises tend to be multijoint and multimucsle exercises. Instead of only using the biceps, a functional movement might utilize the biceps along with the quadriceps, hamstrings and core. These types of movements work more muscles in a shorter amount of time allowing you to get in and out of the gym faster. Functional training programs allow you to get the same amount of work throughout your body in half the time of a convectional hour-long weight training session. In addition, functional exercises can help to improve balance, agility, and muscle strength.

Functional Fitness Exercises

Multifaceted physical movements found in activities such as kickboxing and Pilates involve varying combinations of resistance and flexibility training that can help build functional fitness. Many people, including myself, get overwhelmed when they think of functional fitness movements. 10-foot rope climbs or 200-pound box pushes pop into their head. The good news is, functional training doesn’t have to be scary or intense, you just simply need to incorporate more then one-muscle group. An easy way to think of function fitness is ways to mimic everyday movements such as picking up large bags of groceries, climbing stairs or taking a child out of a car seat. You can mimic these actions through basic exercise movements such as squats or steps ups and then add resistance or rotation to incorporate more muscle groups.  Some examples of specific functional fitness moves that use multiple joints and muscles include:


-Multidirectional Lunges

-Squat to shoulder press

-Step-ups with weights

-Plank with dumbbell Row

-Turkish Get-Ups


Click here for more awesome functional fitness moves from ACE certified professionals.


As you add more functional fitness exercise into your workout, you should quickly see improvements in your ability to perform everyday activities.  All of the improvements will show quite the return in your exercise investment!


~Fall in love with taking care of yourself. Mind. Body. Spirit.~


-Hannah Anderson