The complete guide to working out before work

CTKerney:

I started working out in the morning last week. This was the perfect motivation I needed to keep going!

Originally posted on Quartz:

Life inevitably gets in the way of your gym date. That’s why people who exercise in the morning are more likely to stick with it, Barbara Brehm, a professor of exercise and sport studies at Smith College in Massachusetts and author of the recently released textbook, Psychology of Health and Fitness, told Quartz. “It’s because they get it out of the way first thing. They haven’t been exposed to a whole day of draining activity and stress, which can leave you feeling pretty depleted by the end of the day.”

Some studies even suggest that working out before breakfast can have some fat-blasting, muscle-building, and disease-preventing benefits. Yet for most, the idea of working out before work sounds like advice from Satan. But it is possible to make a new habit that doesn’t feel like a date with the devil. Here are some tips for rising early and lacing…

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A New Piece I’m Producing

For those of you who don’t know me, I started working in NYC last month. I travel from Jersey everyday Monday-Friday on the train. I usually listen to my headphones and don’t bother with the crowded people around me as it’s early and it’s hot and everyone is sweating and smelly, etc.

A year or two ago, I read an article where a man in my field said “Don’t listen to your headphones in public places. You never know what networking opportunities you may be missing by being anti-social.” I had thought about it yesterday morning and I realized he was right. I am a very social person and have no problem talking to anyone so I decided to ditch the headphones.

The next thing that happened was magical…

There were these two obnoxious women sitting on the train doing nothing but complaining. At first, I was thinking “Just put your headphones in and drown out these hags” but then the one said something that I couldn’t resist; they had me intrigued. The one says to the other “Your daughter stayed home again today from work?” The other responded, “Yes. She has been working in the city for months now and she works for her employer everyday. Not once has her employer ever bought her lunch. She can’t be expected to spend 10+ dollars in the city everyday for lunch. What other choice does she have? I just can’t believe her employer doesn’t buy them lunch everyday. Like I said, she works there 8+ hours a day. What is she going to do” The two ladies just sat there, looking at each other in confusion. It was clear neither of them had any idea of what the daughter could do.

I thought I was being punked at first. I was waiting for the cameras to come out with Ashton Kutcher. But they were both serious and neither of them had a solid answer on what the daughter could do. So as we are getting off the train, I look down at the women and I said, because god forbid I ever keep my mouth shut, “It’s called peanut butter and jelly. Tell her to try brining lunch from home. What a crazy concept right?”

And I smiled and walked off the train. From that point on, my new piece, #TrainStories was born. I am going to not use my headphones everyday and listen to conversations overheard on the train and I may or may not say something but I will update you to the outrageous conversations and comments I hear. I am taking one for the team and sacrificing my music time to dig deep in the trenches of the NJ transit train system.

Please, feel free to help me by adding your own comments and stories of the crazy things you hear. I would love the feedback and story-telling.

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Who Is This Kid?

So life has changed a lot in the past two weeks. I’ve done a complete 180 and things couldn’t be better.

To start off, I have a new job in midtown Manhattan working as a social media content producer. We are creating videos to teach businesses how to use social media to help increase their business. It’s a cool office on Park Ave and I love it. The people are great and it’s a lot of fun working here. I can’t wait to see what these videos look like! Plus I have a sick office view which is awesome. This is something I could really see myself being good at. Plus, I get to really learn in-depth social media tactics that I had no prior knowledge of. This makes me an even stronger candidate when I go for my next career which will hopefully be a long time from now.

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I started dating someone. We met at a bar and went on a few dates, now we’re a thing. My mom told me that I should start going to new places and make new friends and I would find someone. Mom’s always know best, especially mine. I feel like a new person and that feeling is wonderful.

It’s finally starting to get warm again which is nice. I love shorts and our office is very casual so I can wear them to work. I can get a nice tan going and go to the beach, day drinking, outside live, etc.

Softball’s going well. Since I lost a little bit more weight and started lifting, I’m hitting the ball much further and harder. Plus, I’m even faster now. I didn’t think that was possible but it is.

Life seems to be going well right now. Let’s hope I don’t screw this up!! Enjoy your weekend friends.

I’m Not A Fitness Expert But 60lbs Speaks For Itself

I am not what you call a fitness expert. I don’t have a six-pack of abs and I’m not completely ripped. I have fat on me, that’s true, mostly everyone does. I do know how to lose weight and get in shape because I have tried everything and I see what works and what doesn’t. I have lost just about 60lbs since I graduated from college. I was 225 the day I received my diploma. As of Friday, I weighed 166lbs. Let me tell you about what I’ve learned in my experience. 

Going a crash course diet does nothing for you. All of a sudden you go from eating normal food to this outrageous diet plan where you can’t eat 99% of the foods you love? Trust me, it won’t work. Yes, you may lose 25lbs in a couple months and be happy but once you go off that crazy diet plan, which you eventually will, you will gain it all back. It’s not about getting rid of all the food you love completely; it’s about moderation. While losing the weight I did, I didn’t give up any of the food I loved. I still drank alcohol, I ate bacon cheeseburgers, I ate pizza, etc. I also included things in my diet like fish, chicken, grilled foods, vegetables, fruits, salads, etc. I started eating those more and more and less of the other stuff but I never got rid of the fatty stuff because every once in a while, I told myself I earned it and I could enjoy it without feeling guilty. 

The same principal goes with people who jump on shake diets. I’m sorry, if you are going to have a shake for breakfast, one for lunch and a sensible dinner, you are basically starving yourself. You are better off using protein shakes as snacks to and recovery from workouts while still eating healthy. Try something like this: Instead of having a bacon egg and cheese on a biscuit from a fast food chain, have an  eggwhite omelet with turkey and a bowl of oatmeal. If you don’t like oatmeal, have some fruit. 

Also, find an exercise you like. When I first started going to the gym, I hated it. I was out of shape and I wasn’t able to do much. I have a competitive side though and I found each time I went to the gym that it become easier to stay there. Once the gym becomes part of your everyday life, your body gets upset when you don’t go. Take your time and ease into things. Don’t try to run 5 miles in 30 minutes and lift 250lbs of weights on your first day. You know what your body can handle. Everytime you go, push yourself a little harder and eventually you will get there. It takes work and dedication but you will get there, I promise.

Finally, with eating. I started small. Instead of eating ranch with my french fries, I ate ketchup. Small step. Instead of fried chicken, eat grilled chicken. Just make one smart decision a day when picking your food and go from there. Eventually, it becomes second nature and you find that it wasn’t a struggle to eat what you want. You are just eating it a different way. Rye or Wheat bread over white; things like that. It’s the smartest way to get in shape and you won’t fall off the “wagon,” because there’s no wagon to fall off of. Just remember why you are doing it also. Every does it for a reason. Keep that reason in the back of your mind when making decisions on food and exercise and stay focused. You can do this. I did, and 59lbs later, I’m still going strong. 

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Singles Awareness Day

I’m having a bit of a dry spell lately. The last two people I was dating both ended pretty abruptly. Neither of which were my fault, I just really know how to pick ‘em. I’ve been really stressed about this; like more than I should be but I can’t help it. 

Back when I was fat, I had a few people who told me “you would be much more attractive if you lost weight.” So 59lbs later and I am no longer fat and I actually look pretty good. Now, people keep telling me that I lost too much weight. Make up your minds people! Should I be skinny or fat? Either way, I like the way I look now and I am seeing a lot more attention for it. I don’t mind it; who would? I just keep meeting these people who keep making me hate dating.

These online sites don’t work. I’ve met nothing but creeps. I’ve been on all of them and I am at my breaking point with that. Between yesterday and today though, I’ve seen nothing but all these cute and happy couples all kissing and being so in love while I am sitting around going “Well at least I worked out today.” I don’t know if its the weather or what not but if I don’t meet someone soon, I may snap. I never cared about being single, I’m pretty used to it but I am just acting for a fling for a few months and to have some fun. Is that so hard? Someone to bring it all back. 

If I see one more couple kiss in front of me though, I may punch them in the face. That’s the kind of day I’m having. I need a drink…

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I Fell Off The Face Of The Earth

It’s been so long since I have been able to write in this, I feel like a piece of me has been missing. So much has changed in the past few months that I can barely wrap my head around it.

I started a new job. I am bar tending at a bar in Fort Lee. It’s a great part-time job for the time being. This bar is a lot more upscale than the last place I worked and I have met some great people that I have been networking with to try and find a job in Manhattan. My great personality really allows people to connect with me at the bar and they seem to love me there. 

I am back in Lyndhurst, living with dad again. Ever since I got laid off from my other job, things have been rough but they are coming together and I am slowly getting back on my feet. Let’s hope this trend stays this way and I can have a nice relaxing summer.

Softball started again this weekend. I’m on a new Saturday team with half of my old team and some new additions. My cousin and his wife are playing so I’m excited to be playing with them again. I missed them. We played a tough team this weekend but we split the games with them, won the first and lost the second. I, however, did great at bat. I was 8 for 8 with a triple, double and 6 singles. Clearly going to the gym is paying off as I am getting in much better shape and I am so much faster now then I was last year. I didn’t think that was possible but it is. 

I bought myself a Mac Book Pro. I didn’t have a laptop or a computer at all to use and have just been working off of my iPhone and iPad. I took the leap and invested in one. It was the best idea ever. I can do so much more now with applying for jobs, blogging and just going back to real life.

My goal for the summer is to be in shape and ripped. Since I have the time, I have been spending a lot of it in the gym really focusing on weight lifting and getting my body prepped for the summer. I have a goal to be in better shape for my 30th birthday, which is January, then I was at 20. Thanks to some help from my friends and some dedication, I think that goal may be come a reality. 

I’m going to see Hardwell this weekend and I can’t wait. I am going to the Sands casino out in Bethlehem, a casino I’ve never been too and my friends from college and I are going to rock out. I’ve been looking forward to this ever since I bought the tickets in January.

More later, it’s time for dinner.

30 Signs You Went To Penn State

1. You’ve said to someone “If God isn’t a Penn State fan, why is the sky blue and white?”

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2. No matter what story people tell at parties, you always have one better.

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3. The Creamery ice cream is the best ice cream you’ve ever had.

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4. Drinks come in pitchers and cost 5$.

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5. You’ve participated in a “We Are” chant at all hours of the day.

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6. You’ve participated in State Patty’s Day because no one takes away our drinking holidays.

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7. Two words: Joe Paterno.

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8. You’ve been a Captain, committee member, dancer or stood on the street corner collecting coins for the biggest student run philanthropy in the world.

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9. You know that whatever time it is, Michigan still sucks. Also, Ann Arbor is still a whore.

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10. You’ve questioned what a Buckeye actually was?

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11. Same thing with a “Maize out.”

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12. You understand being the 12th man to help bring a “W” in Beaver Stadium.

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13. You pray for Drum Major flips.

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14. One-handed pushups mean everything to you.

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15. You have toured inside of Old Main.

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16. You danced to “I Wanna Dance With Somebody” on a Tuesday at the Gaff.

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17. Bells Pizza or Canyon — depends on the line.

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18. You’ve skipped class on the first nice day of the year to sit outside Cafe 210 and rage.

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19. You’ve seen or heard groups of girls screaming “No means no on Fraternity row” as they ran by.

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20. You’ve dropped a class strictly because it was on the other side of the IST building. Ain’t nobody got time for that.

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21. The first time someone called it the “Hetzel Union Building,” you gave them a look of confusion. Then informed them that it’s called “The HUB.”

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22. You’ve used the Dorito Church as a landmark to find a party.

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23. You’ve bounced to Zombie Nation while chanting “We Are Penn State.”

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24. FTK & FTG are two of the most important acronyms you will ever learn.

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25. You’ve stayed up til 2am “pomping” and/or guarding the float.

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26. During finals week, you’ve camped out in the Pattee or Paterno library.

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27. You have had your picture taken at the Nittany Lion Shrine and/or the Paterno Statue (RIP).

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28. Paternoville/Nittanyville has been your home for a week.

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29. You know our Alma Mater by heart and have sung it before a PSU game.

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30. The blue band, majorettes and cheerleaders are the best halftime show.

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Anddd a bonus one:

ARTS FEST.

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Disclaimer: Most of these pics aren’t mine. I was using them to make a point. There was no monetary value from this post. It was for fun. If you are the author of one of these pictures and do not want it up here, contact me. I will have it removed.

Last Year Of My 20′s

Yesterday, I turned 29, for the first time. Next year will clearly be the anniversary of my 29th birthday. I loved my 20′s. Yes, there were a ton of terrible things that happened but the good outweighed the bad and it was the best decade of my life and I still have another year left.

So as a little fun, here are 29 things you may or may not have known about me:

1. I’m lefty at everything except throwing a ball. I throw a ball right-handed. Weird, I know.

2. When my mother was giving birth, I caused her to go into cardiac arrest and both of us nearly died. Sorry Mom! That’s why we are so close today, I think.

3. I needed one class to graduate from Penn State. It was a lower-level major class but it gave me the most trouble. I passed the class by one point. Talk about cutting it close and having to go to summer school.

4. I can hit a softball harder over third base then I can first base and I’m a lefty. Cool trick my parents taught me.

5. On my mom’s side, I am the oldest of all the grandchildren. Talk about pressure.

6. That being said, my closest cousin in age, Ray and I are nine days apart. Sorry cuz, I won.

7. I was nominated for Homecoming King…twice. Both times were in college. I didn’t go for it either time.

8. I was also arrested twice, in two different states. I seem to always be in the wrong place at the wrong time.

9. During a fraternity formal, while I was still sober, I fell down our concrete steps and broke both my phone and my camera at the same time and wasn’t able to have one picture from that formal.

10. Depending on what point in my life you knew me, you may not know that my real name is Christopher. You may know me as any of the following: Furder, Xtoph, Blair, or C.T.

11. I once got kicked out of a Taco Bell at noon on a Wednesday because I had drank an entire bottle of 99 Bananas and proceeded to venture out.

12. Over the last quarter of a century, I’ve had 6 dogs, 2 rabbits and a ton of fish. I’m a mini Dr. Doolittle.

13. I met John Stamos on a place once. He told me I was pretty. My hair is insured for $20,000 and I do car commercials in Japan.

14. None of 13 is true. It’s from one of my top three movies that I love of all time. The other two in the top three would be Cruel Intentions and Zoolander.

15. The only bone(s) in my body that I have ever broken were my last three toes on my right foot while I was a the Land of Make Believe.

16. Since college, I’ve lost a small child weight wise. I lost over 50lbs cuz I was a fatty.

17. I was supposed to have braces for 9 nine years. From third grade to h.s. graduation. I took such good care of my teeth that I had them removed in 9 months.

18. Before the bicycle helmet rule was in effect in NJ, my bike slid out from under me and I went head first over my handle-bars and cracked my head open. When I’m really dehydrated you can see the bump it left.

19. I’ve had plastic surgery a few times. You would never be able to guess where nor would I ever tell you. Just know, they were all needed surgeries. I’m not a housewife.

20. From birth to 25, I only needed one surgery. In the past four years, I’ve needed three. My body is giving up on me.

21. I’ve only seriously dated one person in my entire life and it didn’t end on the best terms.

22. When I was younger, I was so allergic to poison ivy that if I saw it on tv, I would catch it. Okay, not really but it was bad. My first day of high school, I had it up and down my left arm and wasn’t able to type or write for the first two weeks of school.

23. My birthday is a pattern: 0-1-2-3.

24. I’ve never been to a tropical island like the Bahamas or the Virgin Islands but I’ve been to almost every tourist state in the country.

25. I interned for Anheuser-Busch in college and got paid to go to the bar, make friends with strangers, find out why they drink the beer they do and buy them Anheuser-Busch products on my tab. Best internship ever.

26. I hit my best friend’s brother with my car when I was 17. It wasn’t bad and we all laughed.

27. My best friend’s parents have a stocking for me at their house because there hasn’t been a Christmas in like 10 years where we haven’t seen each other, even if it’s a brief time together.

28. In Vegas, I found a wallet, took nothing out of it, gave it back to the guy then an hour or so later won 100 bucks on video poker in one spin. It was karma.

29. My ex, best friend and I, are the only people who know where the “magical rollercoaster,” honeycomb and where Davy Jones’ face is in Atlantic City because we lived through it. *Hint– Don’t bother, you will never figure out what the hell I’m talking about.

I Hate This Time of Year

I’m not the biggest person on family. Mine is crazy, on both sides, and a lot to handle a lot of the time. I’m a very simple person when it comes to holidays. Let me go there, say hi, eat dinner and leave. I don’t need anything more than that. In fact, I can’t really stand anything more than that. I get annoyed way too easily when I get “20 questions” about my life and most of the time, I just say what they wanna hear and move on without really telling them anything I would tell my friends. Things like who I’m dating, what I’m really doing with my life, future plans, etc. 

That all being said, I still believe that families are meant to spend holidays together. That’s why they are so few and far between. You can get your fill and then not have to see them for another month or so. One thing I really disagree with is the idea that stores will be opening on Thanksgiving so that people can get their Black Friday shopping. Was one day not enough? You really need to start bothering people on their day off where they should be annoyed by their families to go work and deal with the ungrateful jerks that go Black Friday shopping? If you go shopping on Turkey Day for the specials, I said it, you’re a jerk. I hope that tv that you buy for $100 less then if you bought it on Saturday breaks the day after the warranty runs out. You are rude and it’s unfair to people who want to spend it with their family. I have one friend who gets to spend about two hours with her family because she has to leave to go to work at 10pm. Inconsiderate is what people who support this are. Also, a big shame on you to the stores that do it. Here’s a thought: instead of “Black Friday,” just make it “Black Week.” Start all your stupid sales on Monday and have it go through the entire week except Thanksgiving. Be thankful for what you have on that day and keep the stores closed. 

On another note, enough with “being respectful during the holidays” stuff too. Someone once got upset with me because I told them to have a “Merry Christmas” and they were Jewish. Really? You are SO offended by that? Be glad I said anything nice to you and didn’t tell you to “Go scratch” instead. Would you have preferred that? If you say Happy Hanukkah or Happy Kwanzaa to me, I’ll accept it and I will “same to you.” Because, unlike most the country, I’m not easily offended and someone saying something nice is better then being rude. People get uppity for such dumb reasons and that is why I hate this time of year. I’m the same person in December as I am in March. I see no special reason to pretend to be nice to people. So if you want to say anything nice to me during the holiday, know that I will gladly accept it because I’m not uppity and don’t get bent out of shape for dumb reasons. 

hanukkah-kwanzaa-happy-holidays-christmas-season-ecards-someecards Seriously. I can’t.

If you hear what I’m saying know this: I wear a size medium, I love gift cards and EDM music. I’ll buy you something really nice for Christmas also :).