Be Unstoppable!

Let's talk about building a routine. 


Routines are going to become your biggest ally in graduate school. None more so than routines to complete the simple, non-school related tasks like working out, waking up, doing laundry, cooking, cleaning, dishes, grocery shopping, etc.  For example, Sunday has become my day to many of these everyday tasks, as can be seen in the example routines below.  

Thus I have developed a schedule that I stick by somewhat rigidly. Though, I of course am human and sometimes this varies, this is generally what my day looks like.


Daily Routine:

6:00-6:15 - Wake up, change into my workout gear, and drink a really big glass of cold water
6:15-6:45 - Workout
**I'm going to write a post about the benefits of morning workouts, but pretty much want I want to emphasize here that if your reason for not getting your workout in is that you're too burned out in the evening to get it done, then WORKOUT IN THE MORNING! That way it's done, it's over with and you can just veg or go to happy hour in the evening**
6:45-6:55 - Shower
7-7:45 - Get READY!! Get dressed, brush my teeth, do my hair, etc. Pack my lunch for the day and make and drink my SHAKEOLOGY
7:45-8ish - Walk to work and listen to a Personal development podcast
8 - 4:30ish - Lab/Class 
The first 30 minutes of my day tend to be the planning part of my day. I write up my to-do lists and check my emails, spending a small amount of time on facebook to check in with my customers, etc.  I then spend the first couple hours of the day before the majority of my lab gets in reading papers or anything else that involves a significant amount of focus.  Then I'll start my experiments for the day
I tend to to have a mid-morning snack at approximately 10-10:30. Lunch tends to be between 12-1. I also tend to have a my mid-afternoon snack at around 3pm.  
**The time I leave work does vary depending upon the amount of work I have or the amount of class I had during the day. When I leave can vary anywhere from 4:30 to 6pm and I thus have to adjust my schedule accordingly.**
5:00 - Walk home
5-6:30 - Dinner and Relaxation, with a little bit of Beachbody work. I'll often watch the News while I eat dinner and then afterward do a little Beachbody work
6:30-10 - Academic Reading and/or Studying (ie. Papers for lab, background reading, catching up on recent publications, studying or writing for class)
10-10:30- Personal Development Reading OR Journaling
10:30 - Bedtime!
Like I said, not only do I have a general daily routine, I also have a weekly routine! Again, this is very general, but this is just an example.


Weekly Routine:

M-F: AM Workouts and Daily Work
Saturday: AM Workout, Grocery Shopping, and Studying. Occasionally I will go into lab on Saturday.
Sunday: Meal Prep, Doing Laundry, Cleaning, Etc., and MORE Studying!

Everybody deserves a night off in graduate school, and I diligently take Friday night off. Whether I'm out with friends or just enjoying a night in, I always give myself this night off. No studying. No working. Just relaxation and enjoyment! This is my ME time! My relaxation! Make sure you take some time for yourself!

I hope that helps to give you an idea of the kind of routine you set up for yourself!



Until next time,




Other useful sources:
Elliott Hulse - "Discipline is greater than Motivation" http://www.youtube.com/watch?v=vMnMp-d5pKs&nomobile=1


Have you ever read something where you were just like - wow! that hit home! Ya, that just happened to me! My good friend and "philosophy buddy" (because we always send each other awesome stuff like this) just sent this my way last night and I'm stillllllll thinking about it.

It's so profound. So fascinating. And chock full of such good content that I can't even begin to explain it.

What is this long excerpt below. It's a letter from Hunter S. Thompson, who was 20-years-old when he wrote it! If that doesn't blow your mind after reading it, I don't know what will!  The letter is from the book "Letters of Note: Correspondence Deserving of a Wider Audience." I don't think I've seen a more appropriately titled collection EVER.  I might need to track this collection down if it's full of stuff like this!

Anyways - take a moment and read through this. It's packed with content!
April 22, 1958 57 Perry Street New York City
Dear Hume, You ask advice: ah, what a very human and very dangerous thing to do! For to give advice to a man who asks what to do with his life implies something very close to egomania. To presume to point a man to the right and ultimate goal -- to point with a trembling finger to the RIGHT direction -- is something only a fool will take upon himself. I am not a fool, but I respect your sincerity in asking my advice. I ask you though, in listening to what I say, to remember that all advice can only be a product of the man who gives it. What is truth to one may be disaster to another. I do not see life through your eyes, nor you through mine. If I were to attempt to give you specific advice it will be to much like the blind leading the blind. "To be or not to be: that is the question: Whether 'tis nobler in the mind to suffer the slings and arrows of outrageous fortune, or to take arms against a sea of troubles…" (Shakespeare) And indeed, that IS the question: whether to float with the tide, or to swim for a goal. It is a choice we must all make -- consciously or unconsciously -- at one time in our lives. So few people understand this! Think of any decision you've made which had a bearing on your future: I may be wrong, but I don't see how it could have been anything but a choice -- however indirect -- between the two things I've mentioned: the floating or the swimming. But why not float if you have no goal? That is another question. It is unquestionably better to enjoy the floating than to swim in uncertainity. So how does a man find a goal? Not a castle in the stars, but a real and tangible thing. How can a man be sure he's not after "the big rock candy mountain," the enticing sugar-candy goal that has little taste and no substance? The answer -- and, in a sense, the tragedy of life -- is that we seek to understand the goal and not the man. We set up a goal which demands of us certain things: and we do these things. We adjust to the demands of a concept which CANNOT be valid. When you were young, let us say that you wanted to be a fireman. I feel resonably safe in saying that you no longer want to be a fireman. Why? Because your perspective has changed. it's not the fireman who has changed, but you. Every man is the sum total of his reactions to experience. As your experiences differ and multiply, you become a different man, and hence your perspective changes. This goes on and on. Every reaction is a learning process; every significant experience alters your perspective. So it would seem foolish, would it not, to adjust our lives to the demands of a goal we see from a different angle every day? How could we ever hope to accomplish anything other than galloping neurosis? The answer, then, must not deal with goals at all, or not with tangible goals, anyway. It would take reams of paper to develop this subject to fulfillment. God only knows how many books have been written on "the meaning of man" and that sort of thing, and god only knows how many people have pondered the subject. (I use the term "god only knows" purely as an expression.) There's very little sense in my trying to give it up to you in the proverbial nutshell, because I'm the first to admit my absolute lack of qualifications for reducing the meaning of life to one or two paragraphs. I'm going to steer clear of the word "existentialism" but you might keep in mind as a key of sorts. You might also try something called Being and Nothingness by Jean Paul Sartre, and another little thing called Existentialism: from Dostoyevsky to Sartre. These are merely suggestions. If you are genuinely satisfied with what you are and what you're doing, then give those books a wide berth. (Let sleeping dogs lie.) But back to the answer. As I said, to put our faith in tangible goals would seem to be, at best, unwise. So we do not strive to be firemen, we do not strive to be bankers, nor policemen, nor doctors. WE STRIVE TO BE OURSELVES. But don't misunderstand me. I don't mean that we can't BE firemen, bankers, or doctors -- but but we must make the goal conform to the individual, rather than make the individual conform to the goal. In every man, heredity and environment have combined to produce a creature of certain abilities and desires -- including a deeply ingrained need to function in such a way that his life will be MEANINGFUL. A man has to BE something; he has to matter. As I see it then, the formula runs something like this: A man must choose a path which will let his ABILITIES function at a maximum efficiency toward the gratification of his DESIRES. In doing this, he is fulfilling a need (giving himself identity by functioning in a set pattern toward a set goal), he avoids frustrating his potential (choosing a path which puts no limit on his self-development), and he avoids the terror of seeing his goal wilt or lose its charm as he draws closer to it (rather than bending himself to meet the demands of that which he seeks, he has bent his goal to conform his own abilities and desires). In short, he has not dedicated his life to reaching a pre-defined goal, but he has rather chosen a way of life he KNOWS he will enjoy. The goal is absolutely secondary: it is the functioning toward the goal which is important. And it seems almost ridiculous to say that a man MUST function in a pattern of his own choosing; for to let another man define your goals is to give up one of the most meaningful aspects of life -- the definitive act of will which makes a man an individual. Let's assume that you have a choice of eight paths to follow (all pre-defined paths, of course). And let's assume that you can't see any real-purpose in any of the eight. THEN -- and here is the essence of all I've said -- you MUST FIND A NINTH PATH. Naturally, it isn't as easy as it sounds. You've lived a relatively narrow life, a vertical rather than horizontal existence. So it isn't any too difficult to understand why you seem to feel the way you do. But a man who procrastinate in his CHOOSING will inevitably have his choice made for him by circumstance. So if you now number yourself among the disenchanted, then you have no choice but to accept things as they are, or to seriously seek something else. But beware of looking for goals: look for a way of life. Decide how you want to live and then see what you can do to make a living inside that way of life. But you say, "I don't know where to look; I don't know what to look for." And there’s the crux. Is it worth giving up what I have to look for something better? I don't know -- is it? Who can make that decision but you? But even by DECIDING TO LOOK, you go a long way toward making the choice. If I don't call this to a halt, I'm going to find myself writing a book. I hope it's not as confusing as it looks at first glance. Keep in mind, of course, that this is MY WAY of looking at things. I happen to think that it's pretty generally applicable, but you may not. Each of us has to create our own credo -- this merely happen to be mine. If any part of it doesn't seem to make sense, by all means call it to my attention. I'm not trying to send you out "on the road" in search of Valhalla, but merely pointing out that it is not necessary to accept the choices handed down to you by life as you know it. There is more to it than that -- no one HAS to do something he doesn't want to do for the rest of his life. But then again, if that's what you wind up doing, by all means convince yourself that you HAD to do it. You'll have lots of company. And that's it for now. Until I hear from you again, I remain, your friend... Hunter
You'll likely not be able to get to all of the amazing stuff in here during the first read. But read it now. Re-read it. Come back to it later and read it again.

My favorite part of this letter after my first read is something that I've been talking to my friends a lot about lately. The fact that it's better to make a decision, ANY decision, rather than to be indecisive. Because ultimately NO decision IS still a decision. That's something I can totally relate to at the moment. 

For more information about this letter and some more in-depth analysis about what certain parts of it mean, check out at Brain Pickings!

Until next time,


 Today I want to emphasize the The Importance of Meal Prep! If you want to maintain and promote your own healthy lifestyle, you MUST prepare yourself in every way possible!

My Beachbody coach loves to say all the time....

FAIL TO PREPARE AND YOU PREPARE TO FAIL!

Of course, this is super applicable to life, but my favorite way to apply that statement is to your nutrition! So today, I want to focus on meal prep! Last Sunday and again this weekend, I will be doing some serious meal prep, because it's just the ONLY way to really guarantee myself success in my nutrition by making all my snacks, meals, etc. accessible, easy, and a of course healthy! This is especially true when I'm doing 21 day fix! If you're going to be successful on this program - you NEED TO PLAN AHEAD!!!

So here's an idea of what my meal prep looks like!

Saturday - Recipe selection and grocery shopping. I will usually go on pinterest or online and hunt for recipes, OR I will go to my already absurd amount of collected recipes and choose from some of my favorites, like Paleo Phad Thai and these other 21 Day Fix Approved options.
Sunday - MEAL PREP DAY! Last weekend was a great example! Instead of vegging out all day watching football, which is how I wanted to spend my Sunday, I multi-tasked! I put football on in the background and got all my meal prepping and house work done in the meantime!

But now you might be asking - okay I understand planning ahead but what exactly do you do to prepare yourself?

Basically - I prepare absolutely everything I can ahead of time! So, first things first, I CHOP EVERYTHING UP!!!!

One of the ways I get my greens in during 21 day fix is by eating cucumbers (which I LOVE) and celery with hummus as snacks!  So, to make it as easy as possible for me to do this (which after all is the point of meal-prepping), I chop and bag EVERYTHING ahead of time!  I cut cucumbers up and celery up into small pieces and measure them out using the 21 day fix green container. Once I fill the green container, I dumb those pre-cut, pre-portioned cucumbers or celery into a ziploc bag and continue until I have cut up all the celery and cucumbers! What I'm left with is a tupperware full of pre-portioned, ready snacks that I can just GRAB in the morning to take with me to work.

This same strategy is used in my preparation of my fruit and greens! For example here, I had a cantaloupe that I wanted to use for my 21 day fix purples! So I chopped it up and kept it ready in a tupperware for the week! I could have pre-portioned these out just like I did for the cucumbers/celery but I ran out of ziploc bags! So, I just left these in the larger tupperware and filled a purple 21 day fix container before I left to go to work in the morning.

For my greens, I love to have a salad for lunch! I get creative with my salads! Kale with sweet potato and hard boiled egg/chicken with a lemon olive oil dressing, kale with grapes and almonds and lemon olive oil vinaigrette or balsamic vinegar or lemon! Yum! But the biggest reason I can do that is there's no need for me to rip up greens in the morning because I've already done that on Sunday! I rip up and throw all of my kale into a very larger tupperware container! I then throw a larger handful into a tupperware for lunch that day and top it with whatever ingredients I'm feeling for that days salads!

I also prepare all my protein ahead of time! I hard boil all my eggs (as shown below) and cook all my protein! This week it was chicken! I cooked about a pound and a half of chicken breast tenders (which I love because about 2 of them are equivalent to one 21 day fix red container), which I seasoned with whatever seasoning I was feeling that day! Coffee BBQ seasoning, cajun, italian seasonings, etc. It kind of depends on what I'm going to put the chicken in that week! This week was taco salads and taco bowls, so I seasoning them with a chili powder, Mexican blend!  That way your protein is ready to just throw into your meal or eat as a snack, with NO PREP NEEDED!!!

Also not pictured - I prepped and baked sweet potatoes as one of my starches for the week and also soaked and cooked a bunch of beans as my other starch, both of which I threw onto salads or into taco bowls during the week!

And that's it! It was a tedious task, but you know what? If you take a couple hours on a Sunday morning/afternoon while you're watching football or doing house chores, etc. you will save yourself SO MUCH TIME during the week and make eating health SO MUCH EASIER!!

I highly recommend meal prepping and I hope that some of these tips helped you with your own meal prepping adventures!!!

Until next time, stay healthy my busy friends! ;-)







How often do you CRAVE delicious, creamy ice cream but pass it up because of the calories??? Well, how about a delicious, healthy treat that is as easy as peeling a banana? (Seriously wishing I could insert some adorable little smiley/winky face here).


This Banana Peanut Butter Sundae is perfectly healthy, made with all natural ingredients!

And, as I mentioned, the recipe is as easy, as well--peeling a banana!

What you'll need:
-1 banana (frozen)
-Milk -- I prefer Almond Milk or a Coconut/Almond Milk Blend (only a couple pours)
-Peanut Butter (I used natural peanut butter)
-A blender

Recipe:
-Blend 1 frozen banana , 2 tablespoons peanut butter, and a couple pours of milk to thin out the mixture enough to blend!

DELICIOUS!!!

I hope you like it!

Oh and side note, it's 21 day fix approved, counting for 2 purples and a tablespoon! :-)

Until next time,







**Apologies for the disorganization of this post up until now. I don't know what happened. Something in the translation from the blogger app on my ipad to the one on my computer**

I mentioned in another post about imposter syndrome, and I'm here to tell you that yes it is a real thing, and no you are not alone in feeling this way.

Let me tell you my story...

I've never been the most confident of people. If you know anything about my blog, are familiar at all with my story, you'll know that I have never considered myself a confident person. I have seen phenomenal improvement in the last year, but still, my confidence is my biggest area that I work on. And there's nothing in my life that I'm as insecure about as my...

Career and academic confidence.

Not what you were expecting huh? You were likely expecting something along the lines of my weight or my body. And yes, that's a confidence issue for me too. But if there's one place that has cause a consistent issue in my life, especially in the past year, it's been feeling confident about my intelligence and my sense of belonging in graduate school.


I often say and feel like I don't belong in grad school, and that everyone else is so much smarter than me. Though I manifest that fear a bit more internally. Nerves are usually manifested in a fear of public speaking, but I actually have no problem with public speaking. Chalk it up to YEARS of performing solos in choir and musical theater in high school. It's those one on one discussion that I really fear. My fall back is always humor.  As a result of my own self-consciousness and doubt, I quickly molded myself into the self-proclaimed class clown. I hid my discomfort behind jokes and self-deprecating humor. 

I did not go to a "big name" school in science. My alma mater did not have a traditionally high ranking science program, and though I do think there were numerous strengths to the program at my undergraduate institution--namely hands on experience--but there were also disadvantages. At many times during my first year of graduate school, I felt inept and self-conscious about my scientific intellect.  In classes where discussion was the primary part of the course, I would find myself willing fading into the background, while knowing that my grade may well suffer. Thus, I tried to contribute in straightforward ways that I thought to be easy. That was all I felt I could do.  

During my first semester, I expressed these doubts to my program director. She kept telling everyone that these feelings of being an imposter would pass, but for me they never did. I got concerned and I voiced those concerns to her. And do you know what she told me--"We accepted you for a reason! We accepted you because we know you can do it. You just need to believe it." 

I tried. I really tried. I actually did really well during my second semester. I made a New Years resolution, and as you know I have been much more diligent at keeping those resolutions, that I would not be so hard on myself. That I would have a little more faith. I kept that promise during my second semester. I worked hard in classes and didn't stress about grades at the end of the semester. And everything worked out.  Though that new-found faith that everything would work out didn't last long.  
I just took my preliminary exam that is important for my proceeding on in the PhD program at my university. This was by far the most terrifying thing I have ever experienced. I was meant to stand in front of 3 professors and discuss three papers, each from the field of microbial pathogenesis--one on virology, one bacteriology, and one immunology.  I had to stand in front of them, doing a chalk talk on the board, while they asked me questions about anything and everything pertaining to these 3 papers. If I made a conclusion or a claim, I had to defend it. Afterward, I just KNEW that I'd failed. I KNEW that I wouldn't pass, and that all my joking about needing to find a backup career would come true.  

And you know what?

I passed.
I do belong here.
Despite all my doubts, I have passed every test that have been laid in front of me.

So why am I telling you all this? I'm telling you this because despite buying into my own doubts, and legitimatley believing that I would fail, I haven't. Despite still dealing with those doubts, I am still thriving. I am telling you this because everyone, literally EVERYONE in graduate school, has these feelings. Everyone feels like they don't belong. 

You just need to continue trying. You have to continue persevering. You have to continue putting in your best effort.  You have to believe that you're good enough. You have to believe that you were accepted for a reason and that you deserve to be in the halls you walk through.  You have to learn to believe that you're not an imposter.

Until next time,





Additional Resources:
http://sciencecareers.sciencemag.org/career_magazine/previous_issues/articles/2014_05_20/caredit.a1400126
Hey everyone!

So sorry I've been away for so long! I've had a busy busy busy last few weeks/months! I went home for my brother's wedding, then I had prelims which dominated my life (I passed thank god), and then I moved last weekend! So it's been a little crazy!

I've been spending a lot of time working on and building personal development into my life, so I updated the "Blogs I Love" section, which I actually renamed the "Resources" section with tons of great, new content that you all should check up if you're at all interested in personal development and self improvement! I've added some great podcasts, great personal development books, etc.! You should totally check it out!

I've got a great post coming up for you guys--not so much geared toward health and fitness, but more toward graduate school! We've got a lot of incoming students starting the program right now, and it lead me to reflecting about "imposter syndrome." This is something that you hear a lot about when you're starting graduate school, but it's also something that can permeate the rest of your life.  It's all about feeling like who you are and what you're offering isn't good enough, and that what people see in you isn't what you see in yourself. So, you feel like an imposter.  If you haven't heard of imposter syndrome, I'm going to tell you all about it in my new post about Impostor Syndrome, coming up soon!

But, until I get that post up, I wanted to let you all know that YES, I'm alive! And I hope you can check out some of the great content that I've added links to in the "Resources" section in the meantime!

I'll be posting soon!


I'm very excited to announce that my blog has moved!

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If that does not occur, please visit https://thefitnerd.squarespace.com/'.