Tag Archives: healthy

Post 12 – Farewell Post

12 Dec

Grow, Grow, Grow! Merry Lifting!


With the holiday season approaching and the semester concluding, my Blog to a Jog blog will be taking a hiatus.

I had a blast writing it. I learned a lot, met a lot of cool people, and it inspired me to do my best in the gym.


Leave me a comment below if you don’t want me to go away and post more for you!

Have a great holiday, and my gift to you is my five best posts thus far! Until next time, stay healthy!

Five Best Posts

1. Working out with John and Kimmi

2. “Back” In the Gym with Dylan Coladonato

3. Motivation for Determination: Getting to the Gym on Lazy Days

4. A Week Workout Is Better Than A Weak Workout

5. Top 10 Tips to Prepare For a Workout


Post 11 – Motivation for Determination: Getting to the Gym on Lazy Days

7 Dec

It could be that you’ve caught a case of the Mondays, or maybe it’s Saturday afternoon and you’re more concerned about which party you’ll go to rather than the body part you’re working out. Whatever the reason, sometimes it’s hard to get your mind right to get a good lift in.

We’ve all been there – “I’ll skip today…but I’ll work even harder tomorrow.” Sometimes you just don’t feel like going to the gym. It’s normal. We all hit that point where we lack the motivation to get our blood pumping.

The best thing to do when you don’t want to lace up your sneakers and head out the door is find some inspiration. What inspires you to better your body and dedicate one to two hours at the gym? Let this post be a sanctuary for you to come to when you need that little extra push.


1. “Pain is temporary, quitting lasts forever.” –Lance Armstrong

2. “The pain of discipline is far less than the pain of regret.” –Sarah Bombell

3. “Whether it’s a 14-minute mile or a 7-minute mile, it’s still a mile.” -Anonymous

4. “When I’d get tired and want to stop, I’d wonder what my next opponent was doing. I’d wonder if he was still working out. I tried to visualize him. When I could see him still working, I’d start pushing myself. When I could see him in the shower, I’d push myself harder.” –Dan Gable

5. Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. –Lou Holtz


1. Bodybuilding Motivation HD – Before Gym 

2. Inspirational – How Great I Am

3. Motivation for Success: Uncomfortable vs. Exhaustion

4. Life = Risk – Motivational Videos  

5. College Football Pump Up 2012 – 2013  


1. Fitness Magazine’s 100 Top Workout Songs

2. AOL Blog’s Workout Music 

3. Spotify’s Workout Playlists 

4. Men’s Fitness Workout Songs of the Decade 

5. Sixty Pump Up Songs to Inspire A Successful Gym Workout


1. 10 Ways to Boost Your Exercise Motivation

2. How To Squeeze Exercise Into Any Day 

3. Build a Superstar Body like Kerry Washington

4. Thirteen Scientifically Proven Health Benefits Of Exercise 

5. Exercise: Seven Benefits of Regular Physical Activity 

What motivates you to go to the gym? Drop a comment below and let me know what works for you!

Post 10 – So Close You Can Taste It

1 Dec

By now you have probably started to see some improvements in the gym. Lifting more weight, higher endurance, or maybe even a boost in your self confidence.

My blog thus far has primarily taken a look at the proper techniques in the gym. However, outside the gym is just as important- what you’re putting inside your body during the “golden hours,” if you will.

The popular website, AskMen, says, “consume about 0.8 grams of carbohydrate per 2.2 pounds of body weight within 30 to 60 minutes after your workout.

Below I am going to lay out for you a meal plan for one day along with recipes linked to each food.  These meals will compliment your time in the gym nicely. For more suggestions, feel free to message me or drop a comment below!

Breakfast: Steel Oats. If desired, substitute the brown sugar for some blueberries for natural sugar and a different flavor. Drink either a glass of orange juice, milk, or water with it.

Snack: If you need something to hold you over between breakfast and lunch, a protein bar is a wise choice. Women’s Health recommends the Pure Organic Cranberry Orange bar. This completely organic bar has six grams of protein as well as 200 calories.

Lunch: Turkey Sandwich. The benefits of turkey sandwiches are almost parallel with it’s connivence. It is easy to eat on the go and plentiful in almost any restaurant or diner.

Snack: In between lunch and dinner is sometimes the hardest period to stay loyal to healthy eating. My recommendation is to visit a farmers market on the weekend and load up on fruits and vegetables to snack on throughout the week. South Jersey is not shy to having great farmers markets. Three popular ones are:

1. Springdale Farms: Cherry Hill, New Jersey

2. Duffield’s Farm Market: Sewell, New Jersey

3. Mood’s Farm Market: Mullica Hill, New Jersey

Dinner: Men’s Fitness recommends chicken sausage over whole wheat penne pasta with tomato sauce and broccoli as a good post workout dinner. The fact that it only takes about 25 minutes to make is the icing on the cake…err…dressing on the salad.

Although this is only one day of healthy eating, it is easy to get an idea of where this is going. This meal plan should be used as a launching point for the second day, third day, fourth day, and so on. Eating healthy for most is the hardest part of maintaining ones physical physique, however, after a while those Big Macs and cheese steaks won’t look anywhere near as appealing as they once used to.


Post 6 – From Working Out to Working In

26 Oct

If you live in the South Jersey area, you know Hurricane Sandy is on the horizon. The impending storm can potentially cause problems when it comes to traveling, which also means getting to the gym.

Working out at home can be an efficient alternative if you can’t get to the gym. John Costantino, a 19-year-old junior, had his car break down on Thursday and could not get to the gym. Despite the inconvenience, Costantino went trough his workout routine with objects around the house.

(John Costantino stretching out his hamstrings before his at home workout to prevent inuries / Photo taken by Tyler Mulvey)

(John Costantino, an experienced lifter, prefers diamond push ups to traditional push ups / Photo taken by Tyler Mulvey)

(Tricep dips can be done on any surface. Costantino chooses two chairs / Photo taken by Tyler Mulvey)

 (“Sprints raise my heart rate and really get my blood pumping. I love to end my workouts with them,” says Costantino / Photo taken by Tyler Mulvey)

 (Studies show that soy, whey, and casein protein taken after a workout builds muscle / Photo taken by Tyler Mulvey)