Tips to Avoid Getting a Cold


avoid getting sick image

It is that time of year again! Many individuals are coming down with a cold or the flu. Now is the time to make sure you are doing everything you can to fight off the germs. No one likes getting sick, so it is important to take steps in preventing us from catching a bug. Here are three tips to help you stay healthy this cold and flu season.

  1. Wash Your Hands

During cold and flu season it is extremely important to wash your hands as much as possible. If you are in contact with people, then you are also in contact with germs. Soap and water can remove germs, which can help you not get sick from later touching your eyes or mouth. Washing your hands can also prevent you from spreading germs on to others. It is recommended to wash your hands for at least 20 seconds. The scrubbing and rubbing of your hands together also helps in removing the germs. If you do not have soap and water, then alcohol-base hand sanitizer is your next best option. Hand sanitizer is great to use on the go. Hand sanitizer can also kill cold and flu germs and help prevent you from getting sick.  Stop those germs from getting to you by washing and sanitizing your hands frequently.

  1. Have a Healthy Lifestyle

Making healthy choices can really improve your immune system. With a strong immune system, you are better able to fight off germs and illnesses. A healthy lifestyle can include working out and eating foods that are good for you. Try to hit the gym to kick your immune system into gear. Another way to escape the germs around you is by getting some fresh air. Take your workout outside or go for a nice walk to breath in some nice clean air. It is also important to eat more fruits and vegetables that have natural vitamins and benefits for your body. Diets with a higher amount of protein can be effective in strengthening your immune system as well. You can also try taking vitamins to help replace the nutrients that your body is not getting from your diet. With a healthy lifestyle in place, your body is stronger to fight off the cold or flu this season.

  1. Get Plenty of Sleep

It is important to consistently get a good night’s sleep. This mean that you are getting enough uninterrupted sleep to feel well rested the next day. Your body needs to recover from the long day it has endured and be ready for the next day to come. It is important to not oversleep, because that can have other negative impacts. Your goal should be to get an appropriate amount of sleep. Sleeping and relaxation also reduce stress, which has been shown to also help keep your body functioning at its best. Getting enough sleep helps you to make healthier and more active decisions throughout the day.


I hope with these tips you will be able to stay healthy this cold and flu season!


~All you can do is work to become a better you~

~Sadie Wrobel

How To Stay Motivated Over Summer

Stay motivated graphicHow to Stay Motivated Over the Summer

Now that we are into the summer, one of two things tend to happen to peoples’ fitness plans and goals. You either are doing fine; and with summer here you have more time to pay attention to it, or–the more popular one–you are slacking. Whether it be because the summer season has gotten you lazy, or because you are consumed by other things such as work or family, you aren’t staying motivated with what you want fitness wise. Instead of giving up, try some of these quick suggestions to get your motivation rolling again this summer!


1)    Create achievable goals. In the summer, people tend to get all gun-ho on how they may drop 30 pounds or get washboard abs or whatever it may be. All though that is all good thinking, step back and evaluate your goals and make sure they are something you can realistically reach. Even if they sound attainable, they may not be for everyone since everyone is different.


2)         Use the summer to your advantage. With the warmer weather, we can use this as an outlet to become more active. Summer opens up the options of riding your bike, swimming, hiking, kayaking, seasonal outdoor sports, and so many more activities! Keep your mind open to anything you can do outdoors; all that fresh air will be great for you!


3)         Have others hold you accountable. It’s easier when you are not alone. Tell your friends, make a Facebook post, anything that is an outside source to keep you motivated and focused on your goals. For me, I like to use apps on my phone to help me be reminded daily of my goals. For app ideas, you can check out The 25 Best Fitness Apps of 2017 to see what kind of apps are out there that would work for you.


These are all things I personally try to keep in mind over the summer for my personal fitness goals. These tips are actually applicable to most things in life, not just fitness. These are great ways to help you achieve general goals. And keep you away from that Summertime Sadness! (Also, last tip, don’t listen to Lana Del Ray. She’s so negative about the summer season).


*Always Proud, Never Satisfied*





For more information on how to stay motivated this summer, check out this link!,2817,2485287,00.asp



How To Stay Cool This Summer

HOw to stay cool imageSummer means fun in the sun and a few months of relaxation, but it also means there are some scorching hot days were it feels like you could cook an egg on the asphalt. Staying cool on hot summer days can seem impossible! Whether your air conditioning is out, or you are just always way to warm, here are some tips to stay cool on toasty summer days and nights!

  1. Wear a light Fabric

Wear a light colored cotton shirt, because gotten is a more breathable fabric, and light colors make for a cooler day in the sun! Also, do the same for your bed sheets, so you can cool by night and day.

  1. Feel the (freezer)burn

In winter, if you’re cold you throw your blanket in the dryer for a toasty night’s sleep, for summer throw your blanket in the freezer a few minutes before bed! It won’t keep you cool all night but it’ll give you a comfortable burst as you count sheep.

  1. Chill Out

You can cool down a whole room a couple of degrees by hanging a wet sheet in front of an open window or in front of a fan.

  1. Box It Up

If you don’t have A/C in your place, or it’s broken, position a box fan in your window on high speed to create a cool breeze. (Trust me, it is almost as good as air conditioning).

  1. Pulse Points

If you need a quick way too cool down take an ice cube, ice pack or even a cool wash rag and place them on your neck and pulse points on your wrists, ankles and behind the knees.

Being overheated on a beautiful summer day is the fastest way to ruin your fun in the sun. Next time the weatherman calls for a scorcher, try these tips to stay cool whether you are laying in bed watching Netflix, on an adventure or just need a penguin habitat to sleep in!

|Laugh Loud, Smile Bright|



Fitness Tips

Something to look out for nowadays is shortcuts. We have shortcuts for everything. Shortcuts to get to the grocery store, to learn a new language, or even to growing hair faster. Although some of those may work, shortcuts to bettering yourself and having a healthy and happy body 95% of the time don’t work. Not all “quick tips” you come across will actually be effective. Here is a collection of some well-known tips that you should avoid.

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1) Get up and stand up!

“Stand up for your tush. It will tone your butt!” is true, but just standing up over sitting won’t give you the fit body you are looking for. Doing specific movements that are targeted at the legs and glutes (like jogging or squats) to get your blood flowing and muscles activating is what will build improvements.


2) Long walks on the beach burn lots of calories!

“Walking burns a lot more calories than sitting at your desk or driving your car” is also true, but doing anything to make walking harder will burn more calories than normal. Walking can be considered a movement, but not an exercise or workout. Although the sand on a beach would add to the resistance, running would be much more profitable for your legs. In fact, running on the beach not only adds great resistance with the sand, but the sun will give you a boost of Vitamin D and make a beautiful view to help pass the time.


3) Don’t put salt on anything!

Although copious amounts of sodium and salt can be bad for you, in a healthy amount with proper caloric intake, it’s fine. If you pour a whole table spoon of salt on your rice and then don’t drink much water or don’t workout that day, then we have a problem. But putting a few dashes on your fish or veggies to help get down food you don’t like and having a workout with plenty of water and sweating, it won’t effect you like you’d think.


4) Squat while waiting in line

Squats are amazing for your glutes. But squatting in line for coffee? Uhm… no thank you. Not only it being kind of awkward, doing one set of 10 to 15 squats while in line will do little to nothing. That would be the equivalent of a WARM UP in the gym. And just doing one set of anything will only increase blood flow. (And if you have time to do 50+ squats in line for coffee, I’d suggest a new coffee place).


5)You must commit at least 1 hour in the gym

Not at all! Quick workouts are very underrated! Depending on your goals and priorities in the gym, you can do 20 minute workouts and see great results. With HIIT (high intensity interval training), you can literally torch calories and tone muscles in a matter of minutes.


6) No Alcohol WHAT-SO-EVER!

Now, downing a six pack of Miller Lite before going on a 30 minute jog, that is a horrible idea. But doing research into what types of alcohol have low calories to them and then limiting yourself to a certain amount isn’t any different than other foods or drinks. (Also, another big thing with this comes from the amount of greasy foods you eat while intoxicated. But that can also be avoided with the steps above).


7) For abs, do crunches right before you go to bed and that’s it!

Crunches do not reduce fatty tissue, they increase muscle mass, which does not flatten the stomach. If you continue to do crunches without modifying your diet or increasing your aerobic activity, you may develop defined abdominal muscles covered with a layer of fat.

Sprinting is great for abs, as well as other modified ab workouts such as leg raises and twists.




~Always Proud, but Never Satisfied~


~Luke Pallo