how gym changed my life essay

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How the gym changed my life, i made my health a priority, and it changed me..

From a young age, I was an active child. My parents put me in soccer when I was 5 years old, and I loved every second of it (even if I wasn't necessarily good at it.) Around the same age, I also became involved in both gymnastics and ballet, the latter of which I despised. It just didn't feel right for a girl with bruises and cuts on her knees from playing scrimmages the previous day to put on a tutu and tights and dance in a studio. It wasn't me. So I told my mom, and I never signed up for classes again. Gymnastics was cool, and I enjoyed the balance and flexibility aspect - but then I grew taller than the other girls, and I was told by my coach that being tall just "isn't fit for gymnastics." So then I stopped doing that, too. I played soccer for eight years on and off, and it was primarily a hobby, but I noticed while everyone around me progressed, I seemed to stagnate. So there went that.

When I began middle school, I couldn't keep up with many sports because of how busy I became with other extracurriculars. I became more interested in reading and writing than running and dancing, which was perfectly fine by me. I had already tried sports, and apparently, that wasn't right for me. But writing seemed to be (and apparently still is because here I am, writing this article.)

But then I started noticing how lazy I was becoming. I was not a lazy child by any means, and playing sports kept me in as best of shape as a child/pre-teen could possibly be in. But like most people, the older you get, the slower your metabolism gets as well.

I knew I had to find a way to start exercising again when I entered high school, but I didn't realize at the time how busy my freshman year in high school was going to be. I thought middle school was bad (HAH!) but it paled in comparison to high school (and college now, honestly.) So for the time being, I simply started focusing on developing better eating habits. I told myself, "Okay, maybe freshman year is just hectic because it's the first year for me in high school; I'll wait until next year when things cool down to really start my exercise regime."

Things did not cool down.

As I got busier, I pushed my personal health and fitness further towards the back of my mind. It wasn't until I hit my junior year of high school that I straightened myself out. That summer, I joined the cross country team and ran with them, but once again, when senior year rolled around, I became increasingly preoccupied with things outside of the realm of health.

Then college came. I truly believe that the only reason I didn't drown my freshman year in college is because of how accustomed I became to difficult classes and a busy schedule in high school (thank you Pembroke Pines Charter High School for stealing my sanity.) College isn't easy , but it isn't particularly impossible either.

So my boyfriend at the time and I started hitting the gym. And when he couldn't make it, I would go with my roommate. Then I started meal prepping, and I noticed that while the number on the scale didn't move, my jeans started getting to be too big. And my biceps bulged whenever I put my hair up into a ponytail. I became addicted to the feeling of working out and looking good.

At this point in time, I feel as though I have finally gained the opportunity and dedication I have been craving for a long time to hit the gym regularly and really focus on what nutrients I'm putting into my body. Previously, I hardly ever stepped foot inside of a gym. It was always a domain that I never felt comfortable in. In reality, I was intimidated. I had always been more of an outdoorsy person. But after walking into the gym here at UCF, I have never felt more at home. And I feel better than I ever have before.

While many people talk about the dreaded "freshman fifteen," I (luckily) never had to experience anything like that. In fact, I am currently in the best shape of my life, and it's all thanks to college. Go figure. But at the same time, I have not had to give up my love for reading and writing. Here I am, entering my sophomore year of college, a member of the Nicholson School of Communications at UCF, and writing for two online publications, all while juggling a healthy lifestyle.

The bottom line is that sometimes we have to decide for ourselves what in our lives becomes a priority and what doesn't. Before college, I used to put my physical health last on my list of important things to accomplish. These days, I make it a top priority - and I will always be thankful that I was able to do this for myself.

I never would've thought that exercising and writing would play such huge roles in my life. Now that I have curated this mindset, I hope to carry it with me throughout the rest of my life and continue doing what I love. I look forward to continuing down this path I have cleared for myself and seeing where life takes me. After all, who knows what the future holds?

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27 hidden joys, appreciation for some of life's most discredited pleasures..

Life is full of many wonderful pleasures that many of us, like myself, often forget about. And it's important to recognize that even on bad days, good things still happen. Focusing on these positive aspects of our day-to-day lives can really change a person's perspective. So in thinking about the little things that make so many of us happy , I've here's a list of some of the best things that often go unrecognized and deserve more appreciation:

1. Sun showers

3. tight hugs, 4. discovering new foods you like., 5. laying in bed after a long day., 6. and being completely relaxed, 7. "this reminded me of you", 8. breakfast foods, 9. over-sized clothes, 10. contagious laughs, 11. car rides with that one person, 12. random (i miss you/ i love you) texts, 13. the city at night, 14. surprises, 15. blanket cocoons, 16. good hair days, 17. really good coffee, 18. days where you're in a good mood naturally and for no particular reason, 19. conquering a fear, 20. when they give you a lot of guac at chipotle, 21. being so comfortable with someone that you can literally talk about anything, 22. home-cooked meals, 23. tattoo stories, 24. leaves changing color in fall, 25. butterflies in your stomach, 26. peanut butter & jelly sandwiches, 27. when you can't stop laughing, cool off with these 8 beers.

Summer is hot and humid, and it's almost like summer was made specifically to drink the refreshing, cold, crisp wonderful, delicious, nutritious nectar of the gods. Which is none other than beer; wonderful cold beer. With summer playing peek-a-boo around the corner while we finish up this semester, it's time to discuss the only important part of summer. And if you haven't already guessed, it's beer. There are few things I take more seriously than my beer, in order are: sports ... and beer. Here are my favorite summer brews:

Coors Light Summer Brew:

This summer shandy begins this list, it's a mix of lemon, lime and orange. While this is by no means a craft beer, it still has it place as a refreshing summer brew to enjoy.

Leinenkugel Summer Shandy

Solid choice for any summer get together, great taste with a hint of citrus.

Leinenkugel Sunset Wheat

Distinctly reminds me of Fruity Pebbles, but nonetheless is a wonderful summer beer.

Want to know more about beer?

Summertime is the perfect time for beer, and that's why International Beer Day is on August 2nd. Our community has you covered with more stories about beer, including:

• The Benefits of Drinking Beer : Let us count the ways. There are more than you might think.
• Delicious Beer Substitutes : Is beer not typically your thing? Try one of these instead.
• Unique Beer Flavors to Try : Whether it's hard apple cider or the tase of wild blueberries, these are great options.
• If College Majors Were Beers : Business, sports medicine, design – there's a beer for every major.

Sam Adams Summer Ale

Sam Adams is known for their traditional Boston Lager, but their Summer Ale is damn good.

Hell or High Watermelon

Made with real watermelon, not much is more summer-esque than juicy watermelon in July.

Blue Moon Summer Honey

I love me some Blue Moon, so the summer brew is a no-brainer on this list.

LandShark Lager

Fun fact: LandShark is owned by Anheuser-Busch, and is more commonly know as the signature drink of Jimmy Buffet's Margaritaville.

Obviously Corona had to take the number one spot. To me, there's nothing more refreshing than a cold Corona with lime on a hot summer day.

So whether you're on a sandy beach, a fishing boat, or at a pool, just remember what our dear friend Jack Nicholson said, "Beer, it's the best damn drink in the world."

Drink responsibly and never drink and drive.

7 Reasons SoCal Rocks!

75 degrees and sunny, plus, no humidity. I mean do I really need to say more?

SoCal summers are the best summers by far, and honestly, no argument is needed. But, if you aren't sure why SoCal summers are the best, here are 7 reasons why!

Perfect Weather

You'll get an effortless tan.

Being outside is inevitable when the weather is this nice, so slap on some low SPF and enjoy the perfect weather as you become a bronzed beach babe!

You can exercise with a view

Who said working on your summer bod has to stop when summer starts? In SoCal there are hundreds of gorgeous hiking trails in the mountains or on the cliffs overlooking the beach, so maintaining your summer bod is easy on the eyes and a lot less of a drag!

You don't have to worry about bug bites

The likelihood of you getting bit by a bug is slim, so you don't have to worry about smelling like bug spray whenever you want to go outside.

In n Out all day, every day

No explanation needed.

We have outdoor concerts

At the county fair or on the beach, summertime means outdoor concerts with good music and great friends.

We live where people vacation

We're lucky enough to live in paradise and we don't take that for granted. We take advantage of our sunsets on the beach and backyard staycation without spending a pretty penny on visiting somewhere that isn't nearly as perfect as SoCal. We're pretty spoiled.

25 Lyrics for Selfie Captions

Because let's be honest, we all use lyrics..

Sometimes you can't think of the perfect caption for your Instagram post. I love using lyrics as my captions because there's so many great lines in songs that just seem to fit in the moment . Here are some lyrics that could work for your selfie or pictures of you with your friends!

1. “Don’t get too close, it’s dark inside. It's where my demons hide.”

Imagine Dragons, Demons

2. “Tonight, we are young.”

Fun., We Are Young

3. “Cuz I may be bad, but I’m perfectly good at it.”

Rihanna, S&M

4. “Tell me how they got that pretty little face on that pretty little frame.”

Justin Timberlake, Summer Love

5. “I can’t wait to fall in love with you, you can’t wait to fall in love with me.”

6. “sweatpants, hair tied, chillin with no makeup on.”.

Drake, Best I Ever Had

7. “Why you so obsessed with me?”

Mariah Carey, Obsessed

8. “We ain’t ever getting older.”

The Chainsmokers feat. Halsey, Closer

9. “I didn’t know that I was starving until I tasted you.”

Haille Steinfeld, Starving

10. “Didn’t they tell you I’m a savage?"

Rihanna, Needed Me

11. “I’m gonna make you miss me.”

Sam Hunt, Make You Miss Me

12. "Cheers to the freakin weekend.”

Rihanna, Cheers

13. “Love’s a game. Wanna play?”

Taylor Swift , Blank Space

14. “You don’t know about me, but I bet you want to.”

Taylor Swift, 22

15. “Let’s set each other’s lonely nights, Be each other’s paradise.”

Justin Bieber, Company

16. “Trippin’ on skies, sippin’ waterfalls."

Troye Sivan, Youth

17. “Wish we could turn back time, to the good old days.”

Twenty One Pilots, Stressed Out

18. “But you will remember me for centuries.”

Fall Out Boy , Centuries

19. “Something about you makes me feel like a dangerous woman."

Ariana Grande, Dangerous Woman

20. “Don’t act like it’s a bad thing to fall in love with me.”

Justin Timberlake, Not A Bad Thing

21. “Darling, I’m a nightmare dressed like a daydream.”

Taylor Swift, Blank Space

22. “Find me where the wild things are.”

Alessia Cara, Wild Things

23. “I’m high on lovin’ you.”

Florida Georgia Line, H.O.L.Y.

24. “If you’re gonna be somebody’s heartbreak, somebody’s mistake, if you’re gonna be somebody’s first time, somebody’s last time, be mine.”

Hunter Hayes, Somebody's Heartbreak

25. “Don’t be afraid to take the road less traveled on.”

Lauren Alaina, Road Less Traveled

Bruce Springsteen's Top 7 Lyrics

Everything bruce says in his classic rock songs..

Anyone who was born and raised in New Jersey (or anywhere really) knows of Bruce Springsteen, whether or not they like him is a whole other situation. I hope that his hundreds of classic rock songs and famous high energy performances, even in his sixties he can put on better concerts than people half his age, are at least recognizable to people of all ages. Love him or hate him (I identify with the former) you have to admit that some of his songs and interviews have inspirational quotes and lyrics.

Want to know more about Bruce Springsteen?

One of the great American artists of all time, Bruce Springsteen has had a profound impact on the music world. Our community has you covered with more about him:

• How I Learned To Love Bruce Springsteen : It was an acquired taste, and here's exactly what made him stand out.
• 4 Of My Favorite Songs From 'The Boss', Bruce Springsteen : He has so many hits, but these are the best of the best.
• 18 Most Memorable Bruce Springsteen Lyrics : "Ain't no sin to be glad you're alive" and many more!
• Bruce Springsteen: To Lose Your Audience : He's dabbled into political music, so no surprise that can be divisive.

Here are a few of Bruce Springsteen's most memorable song lyrics because whether you're a die hard fan who named your dog after the man (I totally did that) or you have other opinions, you have to admit that some of his lyrics are on point:

1. "Talk about a dream Try to make it real You wake up in the night With a fear so real Spend your life waiting For a moment that just don't come Well don't waste your time waiting." (Badlands)

This is one of my personal favorites. Maybe it is a little lengthy, but it really hits on some major points.

2. "It's a town full of losers/ I'm pulling out of here to win" (Thunder Road)

Maybe this only resonates with people who hate their hometown (which is most college students I know). However, I once watched an interview where Lady Gaga said that this was the lyric that inspired her to become a musician. Which is pretty cool if you ask me.

3. "You've got to learn to live with what you can't rise above" (Tunnel of Love)

It's the Bruce Springsteen version of "if you can't beat them, join them."

4. "I got something in my heart / I been waitin' to give/ I got a life I wanna start/ One I been waitin' to live" (Leah)

For some reason, I have always loved this less popular song.

5. “God have mercy on the man/ Who doubts what he’s sure of” (Brilliant Disguise)

This had to be included because this is my favorite Bruce Springsteen song, but it is also a solid quote.

6. “Well everybody’s got a hunger, a hunger they can’t resist/ There’s so much that you want, you deserve much more than this/ Well, if dreams came true, aw, wouldn’t that be nice?/ But this ain’t no dream, we’re living all through the night/ You want it? You take it, you pay the price” (Prove it All Night)

Maybe it is not one of my favorite Bruce Springsteen songs, but this lyric is still powerful.

7. “Is a dream a lie when it don’t come true, or is it something worse?” (The River)

"The River" is another one of my favorite songs, it has so many quotable lyrics. This is just one of them.

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Personal Narrative: How Gym Changed My Life

Physical fitness has always been a crucial aspect of my life, but it wasn't until I discovered the gym that I truly understood its transformative power. Growing up, I was never particularly active. I preferred spending my time indoors, engrossed in books or video games. This sedentary lifestyle took a toll on my health, both physically and mentally. I struggled with low energy levels, poor self-esteem, and a general feeling of dissatisfaction with myself.

Everything changed when a friend introduced me to the world of fitness. At first, I was hesitant. The idea of lifting weights and sweating profusely seemed daunting. However, I decided to give it a try, and it turned out to be one of the best decisions of my life. The gym became my sanctuary, a place where I could push my limits, both physically and mentally. I started seeing changes in my body, but more importantly, I noticed a significant improvement in my mood and overall outlook on life.

One of the most significant benefits of going to the gym regularly was the boost in my confidence. As I became stronger physically, I also grew more confident in other areas of my life. I started taking on new challenges, both in my personal and professional life, with a newfound sense of self-assurance. The gym taught me the value of perseverance and hard work. It showed me that with dedication and consistency, I could achieve anything I set my mind to.

Moreover, the gym also became a source of stress relief for me. Whenever I felt overwhelmed or anxious, a good workout session never failed to lift my spirits. The physical exertion helped me release pent-up tension and clear my mind. It became my go-to coping mechanism, helping me navigate through life's challenges with ease.

In conclusion, the gym has had a profound impact on my life. It has not only helped me improve my physical health but has also transformed me into a more confident, resilient, and optimistic individual. It has taught me valuable life lessons that extend far beyond the walls of the gym. Today, I can confidently say that the gym has changed my life for the better, and I am grateful for the opportunity to continue growing and evolving through fitness.

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Personal Narrative: My Grandpa Changed My Life

My grandpa, a man of remarkable character and wisdom, has left an indelible mark on my life. From my earliest memories, he was a constant source of love, guidance, and inspiration. Growing up, I spent countless hours by his side, soaking in his stories and life lessons. Little did I know, those moments would shape the person I am today. One of the most profound lessons my grandpa imparted to me was the value of hard work and perseverance. He often recounted his own experiences of overcoming adversity, emphasizing the importance of resilience in the face of challenges. Whenever I faced obstacles in my own life, his words echoed in my mind, giving me the strength to push forward and never give up. Beyond his words, my grandpa led by example. Despite his age, he remained active and industrious, tending to his garden with care and dedication. I fondly remember helping him plant seeds and nurture the plants, learning the satisfaction that comes from hard work and seeing the fruits of one's labor blossom over time. His passion for gardening taught me the importance of patience, responsibility, and the beauty of nature. Moreover, my grandpa instilled in me a deep sense of compassion and empathy for others. He had a natural ability to connect with people from all walks of life, treating everyone with kindness and respect. Whether it was lending a helping hand to a neighbor in need or simply offering a listening ear, he taught me the power of empathy and the importance of giving back to our community. Perhaps the most significant impact my grandpa had on my life was his unwavering belief in me. He saw potential in me even when I doubted myself, encouraging me to pursue my passions and dreams with confidence. His words of encouragement gave me the courage to step out of my comfort zone, take risks, and embrace new opportunities. In conclusion, my grandpa's influence on my life has been profound and lasting. Through his wisdom, example, and unwavering support, he has shaped me into the person I am today. I am forever grateful for the lessons he taught me and the love he bestowed upon me. My grandpa will always hold a special place in my heart, and his legacy will continue to inspire me for years to come....

• Life Experiences
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Personal Narrative: Meeting Mrs. Jones Changed My Life

Meeting Mrs. Jones was a turning point in my life. It happened during my sophomore year of high school when I was struggling with self-confidence and direction. Mrs. Jones was my English teacher, and from the moment I walked into her classroom, I felt a sense of warmth and acceptance that I had never experienced before. Mrs. Jones had a way of seeing the potential in her students, even when they couldn't see it themselves. She encouraged me to participate in class discussions and pushed me to express my thoughts and ideas freely. Her unwavering belief in my abilities gave me the confidence to step out of my comfort zone and embrace new challenges. One of the most significant moments came during a writing assignment. I had always enjoyed writing but had never considered pursuing it seriously. Mrs. Jones read my essay and pulled me aside after class. She told me that I had a gift for storytelling and encouraged me to explore it further. Her words ignited a spark within me, and from that day forward, I poured my heart and soul into writing. Mrs. Jones didn't just teach English; she taught life lessons that extended far beyond the classroom walls. She taught me the importance of perseverance and resilience in the face of adversity. She showed me that failure was not something to be feared but rather an opportunity for growth and learning. As I continued to excel in her class, Mrs. Jones became not only a mentor but also a friend. She took the time to listen to my hopes and dreams and offered guidance and support every step of the way. Her belief in me never wavered, even when I doubted myself. Looking back, I realize that meeting Mrs. Jones was a defining moment in my life. She believed in me when no one else did and helped me discover my passion for writing. Her influence continues to shape who I am today, reminding me to always believe in myself and never give up on my dreams. Meeting Mrs. Jones changed my life in ways I never could have imagined, and for that, I will be forever grateful....

• Literature and Oral Traditions

Personal Narrative: How Spanking Changed My Life

Spanking is a controversial topic, evoking a wide range of emotions and opinions. For me, it's not just a debate but a deeply personal experience that has shaped my life in unexpected ways. Growing up, spanking was a common form of discipline in my household. It was seen as a way to correct behavior and instill respect. However, the impact it had on me went far beyond mere correction; it left an indelible mark on my psyche and influenced my understanding of authority, communication, and relationships. The first time I remember being spanked was when I was around five years old. I had disobeyed a direct instruction from my parents, and the consequence was swift and painful. In that moment, I felt a mix of emotions—shock, confusion, and a deep sense of injustice. I couldn't comprehend why someone who loved me would hurt me in such a way. This experience planted a seed of fear and resentment towards authority figures in my young mind. I began to see discipline not as a means of guidance but as a tool for control and dominance. As I grew older, spanking became less frequent, but its effects lingered. I found myself becoming increasingly rebellious, questioning rules and pushing boundaries at every opportunity. I resented any form of authority and would often lash out in defiance. This behavior not only strained my relationship with my parents but also spilled over into other areas of my life. I struggled to respect teachers, bosses, and even friends who tried to assert authority over me. My inability to trust authority figures hindered my personal and professional growth, leading to missed opportunities and fractured relationships. It wasn't until I reached adulthood that I began to confront the impact of spanking on my life. Through therapy and self-reflection, I came to understand that spanking had conditioned me to associate authority with fear and pain. I realized that true respect and obedience stem from understanding and empathy, not coercion and punishment. Armed with this insight, I embarked on a journey of healing and self-discovery. I learned healthier ways to communicate and resolve conflicts, fostering deeper connections with those around me. Today, I am grateful for the lessons learned from my experience with spanking. While it was a painful chapter in my life, it ultimately led me to embrace compassion, forgiveness, and empathy. I no longer view authority as something to be feared but as an opportunity for growth and learning. Through introspection and self-awareness, I have reclaimed control over my life and forged stronger, more authentic relationships. Spanking may have changed my life, but it did not define it....

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Personal Narrative: The Event That Changed My Life

One event that completely changed my life was when I was involved in a car accident. It was a sunny day, and I was driving to meet a friend for lunch. As I approached an intersection, another car ran a red light and crashed into the side of my vehicle. The impact was so sudden and intense that I was left in a state of shock. In that moment, I realized how fragile life truly is and how quickly everything can change. The aftermath of the accident was a long and difficult road to recovery. I suffered from physical injuries that required months of rehabilitation and therapy. The emotional toll was even greater, as I struggled with anxiety and fear every time I got behind the wheel. The accident not only affected me physically, but it also left a lasting impact on my mental and emotional well-being. Despite the challenges I faced, the accident also taught me valuable lessons. I learned to appreciate the little moments in life and not take anything for granted. It made me realize the importance of cherishing the people I love and spending quality time with them. The event forced me to reevaluate my priorities and focus on what truly matters in life. In the end, the car accident was a turning point for me. It made me stronger, more resilient, and more grateful for the life I have. While the experience was traumatic, it ultimately shaped me into a better person. I now approach each day with a renewed sense of purpose and a deeper appreciation for the gift of life. The event that changed my life will always serve as a reminder to live each day to the fullest and never take anything for granted....

Personal Narrative Speech : A Personal Experience In My Life

Personal Narrative Speech A Personal Experience In I remember the day vividly. It was a sunny afternoon, and I was filled with excitement and anticipation. I had been planning this adventure for months, and now the day had finally arrived. I was about to embark on a journey that would push me out of my comfort zone and challenge me in ways I had never imagined. As I stood at the edge of the cliff, overlooking the vast expanse of the ocean below, I felt a mix of fear and exhilaration. I was about to go skydiving for the first time. The idea of jumping out of a perfectly good airplane had always seemed crazy to me, but something inside me had always been drawn to the thrill of it. And now, here I was, ready to take the leap. The instructor strapped me into the harness and gave me a quick rundown of what to expect. He assured me that I was in good hands and that I would have the time of my life. I tried to calm my racing heart as I boarded the small plane that would take us up to the jump altitude. As we ascended higher and higher, my excitement grew, but so did my nerves. Finally, we reached the desired altitude. The door of the plane swung open, and a rush of wind filled the cabin. My instructor motioned for me to move towards the edge. I took a deep breath and stepped out into thin air. The sensation of freefalling was unlike anything I had ever experienced before. The wind whipped against my face, and my heart felt like it was about to burst out of my chest. But amidst the chaos, there was a sense of peace and liberation. For those few moments, I was completely present, completely alive. As the parachute deployed and I began to glide through the air, I took in the breathtaking view below. The ocean stretched out before me, its waves crashing against the shore. The world seemed so small from up here, and yet, in that moment, I felt connected to everything around me. As I landed safely on the ground, a wave of relief washed over me. I had done it. I had conquered my fear and experienced something truly extraordinary. The adventure had pushed me to my limits, but it had also shown me the incredible things that can happen when we step outside of our comfort zones. This personal experience belongs to the topic of Adventure and Exploration Essays. The main topics related to this essay are Adventure and Exploration Essays, Personal Narrative Essays, and Self Evaluation Essays....

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Personal Narrative : My Life And Personality

Personal Narrative: My Life and Personality Life is a complex tapestry woven from countless experiences, each contributing to the unique fabric of one's personality. As I reflect on my journey, I see a mosaic of moments that have shaped who I am today. From the earliest memories of childhood to the challenges and triumphs of adulthood, my life has been a rich tapestry of joy, sorrow, growth, and self-discovery. Growing up, I was immersed in a loving and supportive family environment that laid the foundation for my values and beliefs. My parents instilled in me the importance of integrity, compassion, and hard work, values that have guided me through life's various trials and tribulations. From family road trips to cozy evenings spent around the dinner table, these moments fostered a sense of belonging and security that still resonate deeply within me. Yet, life is not without its share of hardships. As I navigated the tumultuous waters of adolescence, I encountered challenges that tested my resilience and character. From academic pressures to peer conflicts, each obstacle served as an opportunity for growth and self-reflection. It was during these formative years that I began to truly understand the power of perseverance and the importance of staying true to oneself, even in the face of adversity. As I transitioned into adulthood, I embarked on a journey of self-discovery, exploring my passions, interests, and aspirations. From pursuing higher education to traveling the world, each experience broadened my horizons and deepened my understanding of the world around me. Whether it was volunteering at a local charity or immersing myself in a new culture, I embraced every opportunity to learn, grow, and evolve as an individual. Central to my identity is my inherent curiosity and thirst for knowledge. I am constantly seeking to expand my understanding of the world and engage with diverse perspectives. Whether it's through reading, conversation, or experiential learning, I am committed to lifelong learning and personal growth. In essence, my life is a narrative woven from the threads of countless experiences, each contributing to the intricate tapestry of my personality. From the warmth of family bonds to the challenges of self-discovery, every chapter has played a vital role in shaping the person I am today. As I continue to journey through life, I embrace the unknown with open arms, eager to write the next chapter of my story....

• Emotions & Feelings

Personal Narrative: Finding Balance Between Army Life And Life

Joining the military was a decision I made with both trepidation and excitement. The allure of serving my country and being part of something greater than myself was undeniable, yet I knew that the rigors of army life would present challenges unlike any I had faced before. Little did I realize that one of the greatest challenges would be finding balance – balance between the demands of military service and the need to maintain a sense of self and personal life. The first few months of training were a whirlwind of activity, adrenaline, and exhaustion. The intensity of the training regimen left little time for introspection or personal pursuits. Every moment was accounted for, from early morning runs to late-night barracks inspections. It was during this time that I struggled the most to find balance. The relentless schedule of army life seemed to consume every aspect of my existence, leaving little room for anything else. As time passed and I settled into my role as a soldier, I began to realize the importance of carving out moments of respite amidst the chaos. Whether it was stealing a few minutes alone to read a book, or bonding with fellow soldiers over shared experiences, I found solace in the small moments of normalcy that army life afforded. These moments became the anchor that kept me grounded amidst the tumult of military service. However, finding balance was not just about carving out personal time; it also required a mental shift. I had to learn to compartmentalize my life – to be fully present in the moment when on duty, but to also know when to switch off and focus on my personal well-being. This was not always easy, especially during deployments when the line between work and personal life blurred. Yet, it was during these times that I realized the importance of self-care and resilience in maintaining balance. In the end, finding balance between army life and personal fulfillment was a journey of self-discovery. It required adaptability, perseverance, and a willingness to prioritize my own well-being amidst the demands of military service. Through trial and error, I learned to navigate the complexities of army life while staying true to myself. And in doing so, I found a sense of balance that allowed me to thrive both as a soldier and as an individual....

My Brother : A Person That Changed My Life

My Brother: A Person That Changed My Life Having a brother is akin to having a built-in best friend, a constant companion who shares both the joys and trials of life. From childhood escapades to navigating the complexities of adulthood, my brother has been a transformative presence in my life, shaping my character and influencing my perspectives in profound ways. One of the most significant impacts my brother has had on me is his unwavering support and encouragement. Throughout various stages of my life, he has stood by my side, offering guidance and reassurance during moments of uncertainty. Whether it was navigating the challenges of school or pursuing my passions and aspirations, his belief in my abilities has been a driving force behind my endeavors. His confidence in me has instilled a sense of self-assurance, empowering me to pursue my goals with determination and resilience. Beyond his support, my brother has also served as a source of inspiration through his own actions and achievements. His dedication to his pursuits, whether academic, professional, or personal, has been a constant reminder of the importance of perseverance and hard work. Witnessing his determination in the face of adversity has motivated me to push past my own limitations and strive for excellence in all that I do. His achievements have served as a beacon of possibility, showing me that with dedication and perseverance, any goal is attainable. Moreover, my brother has played a pivotal role in shaping my values and beliefs. Through his words and actions, he has imparted invaluable lessons on integrity, empathy, and compassion. His unwavering commitment to doing what is right, even in the face of adversity, has served as a guiding light, influencing my own moral compass. His capacity for empathy and kindness has taught me the importance of treating others with respect and understanding, fostering deeper connections and enriching my relationships. In conclusion, my brother is not just a sibling but a person who has profoundly changed my life. His support, inspiration, and guidance have shaped me into the person I am today, instilling within me the qualities of resilience, determination, and compassion. As I continue to navigate life's journey, I am grateful for the presence of my brother, whose influence will forever resonate in my heart and mind....

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19 Moving Stories From People Who Used Exercise To Change Their Life

Sometimes exercise — whether it's walking, running, dance, hiking, or any other type of activity — can save your life.

BuzzFeed News Reporter

Exercise can mean a lot of things to a lot of people. We asked the BuzzFeed Community to tell us about the times exercise saved their life , either mentally or physically.

There are a lot of great reasons to exercise. And there are a multitude of things you can do that count as physical activity, including walking, dance, hiking, rock climbing, and more.

Sometimes exercise can feel like a bit of a chore, something you have to do for health reasons. But occasionally exercise can transform your life, whether it helps pull you out of an emotional pit, overcome stress, learn something about yourself, or help you appreciate your body.

Here are some stories from people who moved their bodies in new and sometimes challenging ways, and found out that it changed their life for the better.

1. This person who uses exercise to finally celebrate their body.

I'm transgender — female to male — and I spent 23 years haaaaaaaaaaating my body. Once I figured out I was a runner (another long journey), I started running marathons for fun! Now every race and recreational run is a celebration of the man I've become.

2. This person who used rock climbing to deal with anxiety.

I have had depression a couple of times and I also have general anxiety disorder. I found that longboarding around the city really improved my mood the last time I was going through a period of depression. Had I not forced myself to get outside and skate everywhere, I don't think I would have gotten back to my normal self as quickly. I don't skate much anymore, but I have picked up rock climbing the past three years and I consider it to be my version of meditation. All I can think about when I am climbing is climbing. It has been a miracle for my anxiety to be able to completely dump the worries in my head and just think about getting to the top.

— Jesschillin

3. These people who used exercise to help heal a broken heart.

When I was a junior in high school, my first serious boyfriend of two years broke up with me. I was devastated. I was just starting my track season and I decided that I should get a head start on other people and start running before practice started. When I felt like crying or screaming or anything, I would get up and go for a run. That year I beat my personal best by over a minute and I ran my first half marathon. Since then I ran another half marathon, a Tough Mudder, full marathon, and am currently training for a second marathon. Running just releases emotion for me.

— Abis4ffd03924

A few years ago I went through a bad breakup with a guy I thought I was going to marry. I spent the first four months eating take-out and suffering from severe depression. It got so bad that at one point I felt unlovable and hated my body. My ex helped me with a lot of household duties that required heavy lifting, so when he left I felt even more weak. I wanted to join a gym for some time, but the thought of exercising in front of a man terrified me and left me quite vulnerable. One day on my walk home from work I saw Healthworks, an all women’s gym in Boston. I joined a week later and started learned about weight lifting and exercising to support my mental health. The best part was that I stopped feeling judged and felt proud of my body and what it could do. Two and a half years later I’m still a member and I feel better than ever. Not only did I gain strength, but I discovered a group of badass women who support me when I’m weak and when I’m strong.

— Carried4ecc7c012

4. This person who used weight training to feel more in control after a bipolar diagnosis.

I had just been diagnosed with bipolar disorder. Although I was relieved to finally have a diagnosis after years of suffering, the more time I spent around doctors and medication it made me feel out of control of my life. I spiraled into an eating disorder, which gave me some type of control over something. It wasn’t until a doctor looked at me and told me to pick out my coffin because that’s where I was going to be in a few months if I didn’t get help. (It sounds harsh, but for me, it was a turning point in my life.) I decided to seek out a trainer and told him what was happening in my life. At the time, my energy was extremely depleted and I was frail. I could barely do any of the exercises but he continued to push me. Fast forward a few weeks later, and I continued to do a little better each time. I could lift a little more. I could push for one more rep.

I looked in the mirror and I realized I had control over building my body up. Instead of destroying myself, lifting weights helped me not only physically but mentally build myself back up in the healthiest way possible. Lifting weights truly saved my life.

— Rachelf4a00de682

5. This person who used exercise to help cope with panic attacks and decided to become a personal trainer.

I have pretty severe adjustment disorder. Two summers ago, my husband had to go do military training for six weeks, and I had never lived on my own before. I wasn't sleeping, and I was having severe panic attacks nearly every day. We belonged to a gym, and I ran almost every day, but I never really worked out. So, I walked into the gym one day and signed up for a personal trainer. Being able to go into the gym and lift heavy things as well as control my own heart rate instead of it controlling me really got me through it. Now I work out regularly, got certified to become a trainer myself, and I'm going back to school to be a therapist to help other people like myself!

6. These people who used running to get a break from depression.

Running is the only thing that that keeps me together. It's a one-hour break from my depression and anxiety, a time where I can just enjoy not thinking and being lost in my imagination. I can't imagine how bad I would be without running.

I was going through a really bad depressive episode last year that I just couldn't get out of and then out of sheer desperation I tried the 4 Weeks to 5K Challenge . I definitely didn't make it to 5K, but running for a short bit every day helped me to get better. It not only helped with my depression, but also helped me sleep better and helped to get rid of back pain. To everyone I rolled my eyes at for suggesting exercise as a mental illness coping mechanism, I'm sorry! This shit works.

— Jacobsleeanne

7. This person who cried the first time they were able to run for 20 minutes, and then never looked back.

After I weaned my first child, my hormones were way off balance for a long time. I was depressed and felt completely out of control of my body. I gained a lot of weight and spent way too much of my time crying and eating and sitting on the couch mentally unable to get up and do much of anything. I eventually found a program called Couch to 5K available from the NHS. It's an app on your phone with voice recordings of guided walk/run interval training. You do it three times a week for nine weeks. The first week you only run for 60 seconds at a time, but I could hardly manage it. The running intervals slowly increase each week, and at the ninth week you run for 30 minutes. It is very positive and encouraging along the way, and the slow increases make it completely doable.

I remember stopping and crying tears of joy the first time I ran for twenty minutes straight, and I made it to thirty minutes slowly but surely. It was a great way to start exercising again after a long time of doing nothing. It was amazing to be guided in a way that let me succeed at something after feeling so depressed and down on myself.

— Luvalatte

8. This person who has lupus and found walking helped them appreciate their body.

I have lupus so just getting out of bed feels like exercise. That being said, anytime I'm actually able to go for a walk, even if it's just around the block, I feel amazing after and it honestly feels like the biggest triumph. On those days, living with a chronic illness doesn't seem so bad. Before lupus, I would work out for hours in the gym and never feel as accomplished as I do now after a simple walk. My point being: We could all stand to appreciate what our bodies are capable of, even however little it may be, because it's all incredible.

— Thatheatherwilson

9. This person who used running to deal with college stress and feel in more control.

In my senior year of college, I received several new diagnoses, both mental and physical, that required a lot of sudden lifestyle changes that I struggled to cope with. In addition, I was managing a large workload of classes and an internship. I was constantly anxious, frustrated, and couldn’t sleep or focus. When I started exercising, I found I felt “normal” again, and running was the only way I could get my brain to turn off, even just for an hour. And that made all the difference. Exercising gave me a moment to breathe, and afterwards, I always felt a little more in control and able to process the day with a clear head.

— Katey4ac326951

10. This woman who used CrossFit and martial arts to reduce her weight, blood pressure, cholesterol, and back pain.

I was tired of having no energy and my weight keeping me from enjoying so many things in life. I started martial arts and CrossFit this year, and I got a nutrition coach to help keep me accountable for healthy eating habits. I’ve lost OVER 60 POUNDS this year! My blood pressure is normal, I lowered my cholesterol, I never throw my back out anymore, I have so much more energy, and am much more productive in my everyday life because of that.

— Comicbooksandtiaras

11. These people who found peace in a wilderness setting.

So I do this sport called orienteering which involves running around the woods and navigating from point to point. Not a very well-known sport (although I would argue that it should be), but the thing is that, no matter how bad a day, week or month I’ve been having, when I’m out in the woods moving my body I get to ignore the crazy stuff going on in my life and enjoy being out in nature. I could have been breaking down moments before but focusing on running and navigating (exercise for the brain, right?) helps me clear my mind. It’s made me recognize that, when I need a mental break, when I’m extremely anxious, when life is just so overwhelming that I want to curl up in a ball, that what I really should be doing is getting out into nature and run. And doing an organized sport or at least finding people that will go exercise with you sometimes is even better because then you get to be a part of a community. You can build amazing relationships (new and old) with people because you know that enjoy doing the same things as you and that can be a topic of conversation. Gotta avoid that stress and anxiety that comes with meeting new people.

— Bridgeth478fe90d1

Hiking helps me when I'm depressed because I get to go outside in the fresh air and sunlight. I also have two sleep disorders and it's hard for me to do cardio, so yoga has really helped me keep up an exercise routine and practice mindfulness.

— Fitzydarcy

12. This person who found that running helped them cope with the loneliness of college.

Right before I started college last year, I went through a really hard breakup that left me devastated. It sounds silly, but I could hardly find motivation to keep going and could never get it off my mind. After I came to college, I was super sad and felt alone, and running completely changed my life. Anytime I was sad or needed a distraction I would go run, and focusing on my lifestyle kept me distracted. A year and a half later and I’m 60 pounds down and have ran three 5K races and a 10K! Not only is my body in much better health, but also my mind and my happiness. Without working out, I have no idea where I would be today mentally or physically.

— Aubreyg4ecb01f91

13. This person who used walking to cope with post-concussion syndrome .

I have post-concussion syndrome, which basically means that I am still having symptoms and daily headaches from multiple concussions that happened four years ago. It got so bad that I was getting headaches every single day and migraines at least once a week. There were several times that I had to fight back tears in class (I'm currently a junior in college) because I couldn't remember what my professors had said less than 10 seconds before.

I started daily exercise as part of an intervention program. It wasn't anything too intense, just walking on a treadmill for 20 to 25 minutes a day at various inclines and speeds. Within a couple of weeks, my headaches were getting less and less frequent, and my memory was improving as well. At the end of the six-week intervention, my headaches went down from severe and every day to much more manageable about once a week. It also helped me manage my depression and anxiety better and made me feel more like an actual human being.

— Cbtaylor017

14. This person who started running to find a healthier coping mechanism.

In 2014/2015, I was getting out of a bad relationship, and my depression was at the worst it had been in a long time. I was on multiple antidepressants and still not feeling any better. Somehow, I had gained around 40 pounds because of my lack of motivation to do anything and my use of food as a coping mechanism. Even though I have always struggled with my body image, this period of my life was when I felt the absolute WORST about my body. I’m also transgender, so I have very complicated feelings toward my body. Slowly but surely, I walked my way into jogging, then jogged my way into running. It wasn’t always easy. I had to quit for a month straight due to the worst shin pain I’ve ever had in my life. But persistence has been my greatest tool

— Wills430739d35

15. This person who found taekwondo was the one constant in a constantly shifting world.

Growing up as a TCK (third culture kid) I was constantly plagued with a sense of loss. I had no control over where we went, when we moved or how long we stayed, and the lack of autonomy over aspects of my life like school, friends, my room just threw me in a never-ending spiral of rage, frustration, sadness, and depression. Doing martial arts — taekwondo — helped me mentally and emotionally. I got to channel my rage and frustration into something productive and the sport always helped me clear my head. It was also one of my few constants — I made sure to keep up the sport wherever we moved and the sense of familiarity I got from easing back into the sport helped to ground and center me. Taekwondo saved me from going down a dark path. It kept me anchored and sane in a world where everything from friends to apartments were temporary and saying goodbye to everything and everyone you've become attached to was something that was expected of you at a moment's notice.

— ravenbard

16. This person who found their doggo’s need for love and exercise helped them deal with stress and unemployment.

I've been unemployed for two years (not by choice) and the stress of my family telling me I am a failure was driving me into a depression to where I didn't even want to leave my bed. During this, I forgot to walk my little dog. One day he came up to me with a leash in his mouth and put it in front of me. How could I deny that? So I begrudgingly walked him and my other dog. And the fresh air and the way the trees swayed, just everything made me feel better. So now I remember to walk them every day.

— G4913cdcef

17. This person who found that the gym helped her cope with grief.

My mom died from pancreatic cancer when I was 26. I didn't really know how to grieve, but knew an undeniable way of releasing endorphins was to exercise. I'd always been fit, but my time at the gym became less about losing weight and more about giving myself a break from the constant grief I was feeling. When I exercise, I listen to super positive and upbeat music. I focus on the workout and pushing myself, and therefore am not thinking about my loss. I also found it helpful for the time it ate up of my day. Less time at home = less time sinking into a black hole of sadness. When speaking to my grief counselor, she also mentioned that the sweat our body releases during a workout is made up of the same makeup as our tears. So in it's own way, exercising and sweating is giving me the relief of a big, soppy cry!

— Cottoncandy325

18. This person who hikes and lifts weights to help people better understand type 1 diabetes .

I was diagnosed with type 1 diabetes 31 years ago, and at that time, diabetics were treated like fragile dolls. There was a huge list of things that I would never be able to do because it would throw off my blood sugars — I'd either die of hypoglycemia, or have my legs amputated and go blind from hyperglycemia. As time went on I started to give up on having a long life, and started trying out all of those things on the "can't do" list. I found that I LOVE hiking and after I didn't die on the Pacific Crest Trail, have taken on long trails all over the US and Canada. Being constantly active is AWESOME for my blood sugars, and because of that, I am able to keep up with my two healthy, hyper kids (another thing that was absolutely impossible 30 years ago).

Today I run, hike, and lift almost daily. A few times a year I volunteer at the hospital by my house, talking to young people who are newly diagnosed with diabetes. I show them pictures of where I've been and all of the "impossible" things I've done, so they know that diabetes isn't a death sentence.

—Emmay Friedenson

19. These people who found that exercise helped them recover from eating disorders.

Getting into long distance running (half marathons, marathons, 10Ks etc.) literally saved my life. I have battled an eating disorder for 10 years. When I was initially going through recovery, I had a span of time where I started to relapse pretty badly. It was at this point that a coworker of mine begged me to run the Nashville Rock n’ Roll half marathon with her because I liked to go for runs just for fun. At the time, the farthest I’d ever run was 6 miles but I signed up, thinking it would help my relapse if I was training that hard to run so far. Just by the way, that’s not how marathons work. I found out pretty quick that I actually had to feed myself because if I didn’t there was no way I’d be able to manage running 13 miles. Running helped me figure out what I am capable of. And it helped me figure out how I am supposed to take care of myself even with the basic act of feeding myself. I have been recovered from my eating disorder ever since, and have run three marathons, eight half marathons and countless other races with more coming up.

— Chelseag29

During the first couple years of college, I struggled with an eating disorder and being underweight. No matter the help I got, I just couldn’t seem to push through and get to a point where my weight was healthy. After my sophomore year, I started running, and that’s when things turned around. All of a sudden I felt energized and driven to be healthy. My appetite was up, my mental health was improving, and I began to enjoy food again. I gained about 15 healthy pounds, all while exercising in ways that made me happy, without overdoing it. I’ve even taken up weightlifting and my arms are the sexiest they’ve ever been. (Left pic is me at my worst, two on the right are happy and healthy.)

— Brookiedacookie123

Community submissions have been edited for length and clarity.

• Personal Trainer Vancouver
• Mindset Coaching

How Fitness Changed My Life

I often hear the question being asked, “How can I transform my life?”

This is something that I’m hyper-sensitive to hearing because I used to ask this question a lot myself.

And although there are many ways to do so, I believe fitness is a vital tool in dramatically creating positive change. Today, I want to share with you a story on how fitness changed my life. Hopefully, this can show you the possibilities that will enable you to transform your life too.

Video Version:

How Can Fitness Change Your Life?

Let me explain through a story…

When I was younger, I remember playing football (soccer) with some kids who were in an older age group than me, therefore bigger and stronger.

I needed to do something to be able to compete and match at their level. At the time, I was already going to the gym to work on my cardiovascular fitness, but I had never tried strength training.

A friend of mine asked me to go into the weights room one day. I said “sure” and gave it a try. I enjoyed the challenge both mentally and physically.

Within a few months of training, I started to see noticeable changes in my physique, as well as my strength, improving. Beyond all of the physical benefits of fitness, I also started to notice the power it had on my mindset.

This Was How Fitness Changed My Life

Yes, the physical benefits were incredible. In fact, they worked hand-in-hand with mental benefits. But to be honest, the biggest factor was the internal feeling that I had about myself; my self-confidence.

Read: Overcome Your Lack of Confidence

My confidence began to transfer into all areas of my life, reflecting on how I felt about myself. I began to grow as a person.

Every workout in the gym began to become a mini-challenge, both physically and mentally. It was a great way to teach myself the power of self-discipline, which I believe has helped me to get to where I am today.

How Fitness Improves Other Areas Of Your Life

With the improvements to how you feel about yourself, can you imagine how this transitions into other areas such as relationships, business, etc….?

When it comes to repetitions in the gym and the physical challenges it presents, there is always an opportunity for you to overcome the voice in your head. To face your fears head-on and break past the discomfort.

Just like the muscle grows from breaking through those barriers, you also grow in other areas of life when you take the same mental discipline with you.

Don’t Let The Voices Stop You

You are always going to have the voice that asks for you to remain as you are and stay safe and comfortable. Each moment is an opportunity for you to work that mental muscle and create growth in your life.

The easy path is always available to us at any moment. But I guarantee it is most likely not the most fulfilling. And just so I’m clear on this – It doesn’t mean that every single exercise should be absolute maximum intensity until you almost pass out. You don’t want to injure yourself.

As time goes on, you’ll begin to notice the difference between listening to your body when it’s genuinely tired and listening to the nagging voice in your head.

The Habits Of Successful People

If you want to model successful people in life, I will bet that all of them strongly value their health and fitness.

Alongside this, they all have a certain level of mental toughness and self-discipline. That’s because success requires a strong inner drive, hard work, and an impeccable level of self-discipline. Without those traits, it becomes much more challenging.

Read: Things Successful People Do Consistently

Fitness gives you energy, which is life itself. Without energy, we would get nothing done, ever!

Creating a fitness routine around your lifestyle will help you tremendously in improving many areas of your life.

Is It Time To Raise Your Standards?

If you think about a person in your life who you may be drawn to for various reasons. Perhaps it’s business, romantic relationships, socializing, or something else. People tend to be attracted to the things they desire. Those who give off a positive feeling of energy and those who have what we think we would like.

Are you someone who takes care of yourself physically and mentally? Do you have a high standard for what you will and won’t tolerate in your life?

I’d ask you to self-assess and be honest with yourself. If you’d like to try the wheel of life exercise, you can get a free copy in my Mindset Mastery Toolkit.

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About the author

Paul Wadsworth

Paul Wadsworth is a transformational mind, body, and lifestyle coach in Vancouver BC. He helps people worldwide to reinvent themselves physically, mentally, and emotionally, so they can live with more energy, confidence, and clarity.

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• Pingback: How To Overcome The Fear of Change - Intra Lifestyle

How Exercise Changed These 7 People’s Lives

• Mallory Creveling
• January 17, 2018

Exercise has countless benefits . Of course, there’s the weight loss and muscle gains — the aesthetic changes that people tend to notice the most. Then, there’s the physiological advantages of better sleep , more energy, disease prevention and enhanced immunity. Finally comes the mental side — a boost in self-confidence , a new joy for life, and even a drive for stronger social connections. All of these powerful pay-offs can come from taking it just one step at a time. And these seven women and men provide living proof.

Let their inspiring stories of struggles and triumph, heartbreak and resilience drive you to sign up for that 5K you’re nervous about, to take that strength class you’ve always wanted to, or even just to take a walk outside this afternoon. All you need is a little reminder about how good it can feel — for your body and mind — to keep moving forward.

7 Inspiring Stories on How Exercise Can Change a Life

1. Stephanie Laska: Small Steps, Big Benefits

“Exercise for me is not about running a marathon , it’s about those daily decisions to just go outside.”

Growing up, Stephanie Laska, 44, never worked out. She chose music class over P.E., and had Kool-Aid and Froot Loops every day. It wasn’t until her 40s, weighing around 300 pounds, that she decided she need a lifestyle reboot. A few simple diet changes , like dropping sugary soda and limiting beer and desserts, helped her lose 50 pounds. But she quickly hit a plateau and knew it was time to start moving.

“The details [of a workout schedule] stressed me out at first,” says the Californian. “When do you exercise? Who takes the kids to school? Who makes dinner ?” After a few months of putting it off, she decided to just walk. Not long after, when she was walking her typical route around a tennis court, she decided to pick it up and run the length of one side. Then, she ran two sides, then three, then a full loop, until she ran her first mile in 2014.

“I was keeping it a secret at this point and I remember taking my kids to the park one day. They were on the bikes and got far ahead of me, so I decided to run to catch up,” Laska recalls. “The look on my daughter’s face when she saw me running was like she saw Santa Claus.” That’s when Laska started taking her one-mile jogs up to a 5k, 10k, half-marathon and eventually, marathon distance.

Laska ran her first 26.2 in 2015, scoring first place in her age group. She completed her second this past fall in NYC, as a member of the PowerBar Clean Start team, just one year after having major surgery.

“What motivated me to keep going was that it wasn’t as hard as I made it out to be,” says Laska, who lost a total of 140 pounds and has kept it off for four years now. “People tend to make these huge decisions — like joining a gym or signing up for bootcamp — but I just made a tiny choice to take a walk around the block. I always try to remind myself that those little decisions snowball, positive or negative.”

The idea of taking life one step at a time has led Laska to make more time for herself, and say no to responsibilities that don’t improve her well-being. This has also improved her relationships with her husband and kids and even brought on a promotion at work, she says. “People always ask the hardest thing about losing weight, and I respond that it was saying no to buttered popcorn at the movies,” Laska says. “Exercise for me is not about running a marathon, it’s about those daily decisions to just go outside .”

RELATED: Why I Started Running — And Never Stopped

Click HERE to Read Mike Ergo’s Story of Resilience Post-Military

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10 Things the Gym Taught Me About Life

For the past month, I have been posting raw and fairly unflattering gym selfies of me in the process of transformation at the gym to Facebook. Sorry “friends,” but I needed a place to be accountable and also to give myself some external recognition.

My photo array, a visual depiction of change in progress, was intended to become the stuff of this essay. It might seem indulgent to the audience on Facebook, but I see myself more as the willing lab rat in this endeavor. These are not vanity shots.

Admittedly, I started out in pretty good shape, so this was not going to be the kind of dramatic visual result the rest of the world might consider being the only thing worthy of this effort. But I, a lifelong serious athlete, had lost my way again. The mantras I had become used to—especially those that came in the form of encouragement from others admiring my physical prowess—started to sound empty. I was having trouble believing them myself. Some things, inside and out, were broken. No need to elaborate—life is hard. But because I cannot make sense of my life without the ritual of physical mastery, I was stuck in a true contradiction: I didn’t want to go to the gym and be something less than I knew myself to be at my best. But I also struggled with the structure and rhythm that daily physical exertion presented.

For a while I floated in and out of the gym—and life—like a ghost, going through the motions just to mark the spot without totally giving up. But like always, when I had enough of the mediocrity, I set out on this path to find out, again , if these beliefs about overcoming, about recreating, about showing up, were really all within the power of a person to make true when it was hardest.

In the process of reaffirming these tenets of power and will, I relearned why the body, as both obstacle and conquest, has always given me such profound certainty. Here is what the gym has taught me about life:

1. There is all of the potential for greatness every day.

If you endeavor to make a change in your physical form, you have that opportunity every day, no matter what happened the day before. If you are determined to exceed a boundary, whatever the measure, you will. Knowing that I can recreate the opportunity to not only exceed a limit previously set, but to do so with magnificence, is one of the key reasons I return to the gym every day.

2. You should leave it the way you want to feel about it.

In the moment of the greatest physical demand there is a threshold for discomfort, one that’s built into our natural condition as humans, that seeks relief from pain. To endure beyond this discomfort, one must conjure something within—you have to “dig.” If I fold into the desire to be relieved of momentary discomfort, then folding becomes my point of internal reference. Conversely, if I push through, I see myself as a person who is capable of doing so. It sounds easy when you already have the strength to do so, but it is significantly harder to do when you don’t have the same physical prowess and you fall. Yet, when you push through discomfort , you can recreate who you are to yourself.

3. There is no progress in vague goals.

If you go to the gym and step onto some equipment, you might burn some calories. If you lift some weights, it’s possible you will encourage a muscle to adapt and strengthen. But true transformation requires intention and an absolute goal . You must articulate the desire to make it manifest. Nothing definite can ever come from something undefined.

4. Growth comes from destruction and repair.

What I know about the cells that make up muscle tissue is that they are temporary. They die and regenerate. The nature of a cell is that it is in a constant state of flux. Its purpose is to grow to its inherent potential and to die in order to create the opportunity for a new expression of cellular code. This truth alone has become foundational to every great thing I have ever done to my body in movement. You are never stuck with a form you do not like, and all the potential exists every day to create something completely new. It also means there is no point when this potential does not exist. We are made up of prewired potential. The cell is only the manifestation of some greater intelligence at play.

5. Make choices in the way you want your life to become.

One of the key things I learned about purposeful and maximal training is that the best results come from carrying your muscle through the form you wish to create. A muscle becomes what it does, and you too can become what you do.

6. Sometimes just the act of showing up is enough.

It is true that consistently training without purpose will not permit progress, but showing up precedes all the possibility purposeful training allows. If it is all you can do on that day, just show up.

7. If you show up when you don’t want to, you get more credit.

This speaks for itself.

8. Climbing is the hardest but most rewarding endeavor.

When I least want to train , I step on the revolving stairs first. Climbing is the hardest thing you will ever do to your body, no matter how well-oiled your physical machine. It will net the greatest results, because in a natural state of ease, you don’t want to climb. You just don’t.

9. The greatest opportunity lies in the deepest void.

If you lose all of your conditioning and are at a state of physical zero, you have the best palette for creating the thing you most desire . The void is where the greatest opportunities are. If you have nothing, there are no limits to what you can become.

10. There is no limit to the number of times you can recreate yourself.

No one is ever given a defined limit on failure, progress, success or rebirth. You can have the most profound loss and the most soaring success . You can overcome adversity thousands of times, and if you are alive long enough, you will. You can never use up all the times you can become something else .

If you need it to, the gym can stand for everything. In the hardest moments, I have whispered to myself, “are you really doing this again?” Sometimes there is a pause, but always the answer is “yes.” Yes, you are doing this again. Now go and conquer something.

This article was published in July 2016 and has been updated. Photo by ESB Professional/Shutterstock

Debbie Sanders

Debbie Sanders is a lawyer and the owner of Bar-None Prep where she teaches a bar exam preparation method aimed at creating a "methodical and predictable” approach to the exam while placing an emphasis on the spirit and well-being of the person taking the exam. Debbie is also an author, writing mostly about purpose and overcoming adversity, and in addition to her essays, she is currently writing a book entitled The Spiritual Path to Passing the Bar based on her experiences teaching bar exam students for more than 15 years.

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The Gym Changed My Life

Working out changed my life and can change yours too

Lilly Brown

Me working out at The Renaud Center in spring of 2022.

Lilly Brown , Reporter March 9, 2023

When I was about 12 and a half, my parents had signed me up for a class to learn about the different machines at the gym and how to use them. Little did I know how much it would change for me.

Years after that class, I only worked out a tiny bit. I worked out with my dad who taught me more and more how to weight lift and other ways to work out.

When I was in my freshman year, I ended my spring sport. I was very bored and starting to get out of shape since I had been a three season athlete that year. My mental health had also started to decline and I was not doing a   very good job of handling it. I ate very unhealthily and was barely active.

My mom suggested I try to go to the gym more regularly. My feelings about that were very negative. I was nervous to workout because I had little experience and I was scared of being judged.

Little did I know, all I needed was a small push to start up on my fitness journey.

When I started going back to the gym, I realized I had remembered quite a bit from years past. I also observed other people to learn how to workout.

However, I’m not here to explain about how I learned. I’m here to explain how it changed my life and how it can change others too.

After learning to workout, I started trying to go to the gym most days. I learned that working out improved my state of mind and here’s why.

Working out wou ld be my escape. I would go to the gym to take my mind off of everything around me. I would just turn on my music and focus on the workout in front of me.

Working out also helped me cope. As I fell into a depressed state of mind, I found that I could cope in a healthy way. I could just go to the gym and lift some weights to work myself.

Another reason also would be that working out releases positive endorphins.

Harvard Health Publishing wrote that, “It stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Endorphins are responsible for the feelings of relaxation and optimism that accompany many hard workouts.”

Working out also boosted my confidence. After learning workouts I could see my progress more and more. I could see how I was getting stronger and the more weight I was adding. I

also saw how my body was changing and adding more muscle to it.

My job currently was influenced by my fitness journey. I am a gym attendant at The Renaud Center where I help others if they have questions about a machine. I also do the boring job of cleaning. But being able to watch people work on their goals is the motivation I use while working out.

I have built friendships and use the gym as a place to hangout. My boyfriend and I will occasionally try to go together which is nice because he helps me learn new stuff.

The only issue is that you can get obsessed with working out. However, as long as you keep a balanced workout and take breaks as you need, you got this!

The reason I’m writing this is because I think everyone should work out. It has so many benefits and is a good way to help stay healthy for the rest of your life.

Lilly Brown is a senior, and is the editor-in-chief of the Talon yearbook as well as the social media manager for LHS Publications. This is her third year...

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Sports in My Life, Essay Example

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The impact of sports on my life has been very powerful.  Many people might have a hard time understanding how dedication to athletics can be one of the most important aspects of life. For me, the combination of self-reliance and team-effort has made it much easier to go through the various trials and tribulations of life. I have learned how to respect others while also pursuing my own ambitions and goals. I have learned how to without being full of myself and how to lose without becoming angry or sad. These things may seem trivial in comparison to other life-lessons such as those that have to do with earning a living or raising children. However, the experiences I have had in sports have made me a stronger and more confident person. Because playing a sport often involves overcoming adversities such as stiff competition or injury, I believe my life in sports not only shows that I have faced challenges and bested them, but that in doing so I’ve learned knowledge and processes that could help others face the challenges in their lives.

The best way for me to share my experiences and knowledge that have been gained from playing sports is to describe the process of how to overcome a serious physical injury. As an athlete, no other obstacle can be considered more difficult or important than how the athlete deals with physical injury. While there are many ways to deal with a mental setback, such as a loss or a “slump,” the situation is much more complicatedwhen you are dealing with a physical injury. This is due to the fact that physical injuries also involve mental challenges that must be dealt with at the same time that the body is recovering. The mental challenges of an injury spring form the fact that when a player is seriously injured he or she must also deal with a potential loss of confidence in relation to the sport they play. For example, if a baseball player is hit with a fastball and is injured badly enough that he or she must leave the game, the player must deal not only with a physical wound, but with the completely logical fear they may have when they next face a fastball in a game. It is perfectly natural for a person to want to avoid any place or situation that has previously caused them injury. In order to continue as an athlete, one must overcome this perfectly natural anxiety. This is why love for sports can be a powerful motivator.

Before I explain my own personal experience with injury and the process that I used to overcome the setbacks associated with injury, bot mental and physical, it is important that I briefly describe my history with sports. This is an important part of the recovery from injury process in two ways. First, a long-standing love for sports enabled my body to be in good condition to that recovering from a serious injury would be as easy as possible. Second, my passion and enthusiasm for sports made it much easier for me to deal with the mental challenges associated with a loss of confidence or an obstacle of fear. This is because I started with athletics at a very early age and therefore had already had many experiences with feeling anxiety or even fear in relation to playing and being the best athlete that I could be.

My own participation in team sports began when I was four years old. My sport was soccer. I was a very good soccer player and twice finished the season as my team’s highest scorer. Additionally, teams that I played on won the school championship in four different seasons. My first challenge in sports had to do with my age. I began playing on the Junior varsity team when I was still one year younger than the rest of the players on the team.So many of the older players did not like the fact a younger guy came and played with them very well as they all believed that only they should play on the team as they were the bigger boys. During this period, I continued to hone my skills and I took the attitude of the other players as an inspiration to excel and make myself into a better athlete. However difficult this challenge was, it was less of a hurdle than facing a serious injury, but dealing with it helped lay the ground for my ability to recover from a serious injury.

My process for overcoming injury is therefore a process that can be used for other setbacks and challenges in life. The process begins, as I have just describes, with an early and enthusiastic commitment to the sport. So, in order to overcome any kind of adversity, the first step is to put yourself in contact with your life experiences that have helped you face challenges previously. My personal story of how to overcome a serious physical injury begins when I broke my arm only three days prior to an important semifinal game. A person who did not have a long experience as a team player might have simply sat out the semifinal game, feeling inadequate because of their injury. In my case, having a long commitment to the sport of soccer and the team I played for, allowed me to rise above the injury.

The next step in the process of how to overcome an injury in sports is to seek out good medical attention for the injury and determine exactly what the risk in continuing to play while injured is. No matter how much you want to support your team, it is only foolish to do anything that might result in permanent injury. In this regard, I visited a doctor and asked them to put a light cast on my arm so that could still play in the semifinals. The doctors were able to do this for me, so I had full confidence that I was physically fit to [play in the game. This is very important because it influenced my mental and emotional attitude. With the light cast, I still felt protected, but not “weighed down” or otherwise awkward. I also felt that I had taken strongenough precautions that I could still give one-hundred percent out on the field.

The third step in the process, after finding the motivation to go on playing, and making my body safe, was to overcome the actual physical limitation that was put on me because of the cast. Luckily, the limitations that were caused by the cast were minimal due to the fact that soccer rarely involves using the hands. I realized that all the feeling that I had about being “weird” or uncomfortable on the field were actually mental obstacles rather than physical obstacles. While a physical challenge needs a physical solution, a mental challenge, even one based on physical things, requires a mental solution. Therefore, the thing that I needed to do in order to overcome the oddness of wearing a cast on my arm while playing soccer was to develop a mental technique for playing as freely as if I was not wearing a cast. To do this, I practiced visualizing that the cast was a part of my body and not an artificial constraint.

The next step in the process of overcoming a serious injury in sports was to practice playing through the injury. This requires keeping a careful balance between playing at full capability and protecting your body from further injury. When I practiced playing in the cast, I reconfigured my playing style to minimize the use of my injured arm. This process was actually much easier than I had expected. It required only preventing me from being skittish or over compensating with the other (good) side of my body. I had to be aware of the other players on the field in such a way as to not accidentally smash my hurt arm into someone. This actually resulted in my becoming a stronger player because it widened my vision and awareness on the field. Of course, everyone has heard stories about the way that blind people or deaf people develop their remaining senses to a higher level as a way to balance out the loss they have in another area. This is similar to the way that I learned to use my body while playing in a cast.

While I have addressed several steps in the process of how to play through and injury as an athlete, one extremely important step in the process remains and that is the step of overcoming potential emotional barriers that are associated with the injury. Emotional challenges are different than physical or mental challenges and are sometimes far more difficult to grapple with. For example, I had several emotions going through me due to my broken arm. The most powerful emotion was extreme disappointment. I was worried that all of my hard work and practice would be for nothing because I would miss playing in the semifinal game. Another emotion I experienced was anger. Finally, a more hidden, but no less powerful, emotion that I experienced was shame. I was actually embarrassed that I had injured myself so badly. It seemed as though the injury was a sign that I was not a very good player or that I had somehow brought the injury on myself through a lack of skill.

As strange as it may sound, I discovered that the best way to deal with these kinds of emotional challenges was to meet them with mental solutions. That is to say, I simply applied the use of logic to my emotions and examined them in a rational light. This is what some people call “detachment” and I think this is the most important step in the process of overcoming an injury in sports. For example, when I rationally examined my disappointment, I found a ready answer which was: keep trying to play despite the injury. When I looked at my anger, I realized that there was no-one to actually be mad at, so the anger was pointless and unproductive. When I examined my sense of shame rationally, I realized that athletes of all abilities and accomplishment suffer injuries. What makes someone a good athlete is bouncing back from injury.

The process I have described about how to deal with a serious injury in sports is one that can also be applied to other kinds of challenges. By separating the physical, mental, and emotional levels of a challenge, it is easier to grapple with it. By remaining grounded in past confidence and personal ambition it is easier to overcome any type of obstacle. By combining all of the elements that I have mentioned above, it is likely that any type of challenge or hardship can be mad less difficult, if not speedily overcome. In my case, the process resulted in our team winning the championship and my personal ability for soccer getting much stronger

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How a Book, Healthy Diet and Exercise Changed My Life Essay

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I was sitting at my table, staring at the screen of my computer. Having worked for several hours, I felt like I deserved to relax a little. “Relaxing” usually implied watching videos and binge-eating until I was so exhausted, both physically and mentally, that I just got up and went to bed. In bed, after another hour of scrolling the Instagram feed, chatting with my friends or watching YouTube videos, I was finally lucky to fall asleep. This used to be my daily routine just about a year and a half ago, when I came across a book that marked a turning point in my life. I believe that huge numbers of people struggle with the problems that I used to have: “poor physical condition, bad mood and constant dissatisfaction with one’s life” (Buzza, 2017, p. 16). I also strongly believe that all this can be changed with the strategies that have helped me. It is only with hindsight I realise how much I have improved since then, all because of a book and two habits that every health expert preaches about nowadays: exercise and a healthy diet.

Before I read the book, my lifestyle was far from healthy; mostly due to the lack of interest in sports and the fact that I spent almost all my time sitting. I have never been athletic or keen on healthy lifestyles. My parents tried to make me interested in sports, and as a child I did like to be active, especially when it involved playing with my friends. Like most children, I only did it when I wanted and when somebody was there to have fun with me. I never made physical activity into a regular habit, and entered my early adulthood as a typical millennial struggling with his or her sedentary lifestyle. These tendencies put millennials at greater risk of numerous health problems, such as “obesity, digital wear and strain, autoimmune diseases, and mental health disorders” (Mayo Washington Healthcare, 2018). All this was aggravated by my occupational hazards: as a computer consultant, I spend a lot of time studying or working at my desk. I was, however, content with my life; I thought that my lifestyle choices cannot cause any negative consequences at such a young age.

It all changed in March of 2020, when the first lockdown began: before that, physical activity in my life was mostly walking with my friends, going to work or classes. When all my courses switched to distance education system, I was happy at first. The first two weeks were great, because I felt like I could finally spend my free time productively: practicing the piano, reading, playing all the videogames I had long wanted to finish. By the end of March, however, I started feeling worse, as all the activities I had involved sitting or standing for a long time. Days were similar to each other in the most unpleasant way. A study that I read afterwards reported that people who spent more than 6 hours sitting “have a 71% increase in mortality rate” (Patel et al., 2010, p. 422). I started having terrible back pains and problems with the sciatic nerve, which, in turn, resulted in headaches. Needless to say, my mood was affected, and so was my attitude to work, studying or doing the things that I used to enjoy most, such as playing the piano.

So, on April, 21, 2020, I was a sitting at my table, staring at the screen of my computer, when I came across the book that, quoting dramatic movie characters, changed my live. I had just marked one more book as “read” on my Goodreads page and was looking through the list of books on self-improvement with half-mocking interest. For some reason, they always seemed unnecessary to me, and I used to look down on everything that contained the word “self-help” in its title, description or the name of the genre. One of the books attracted my interest, however, because of the high ratings (which I fall for way too often) and an interesting description. The book was called “The Power of Habit: Why We Do What We Do in Life and Business”, and was written by a reporter named Charles Duhigg. I started reading it the same evening, and could not put down until midnight.

The book starts with describing some real cases of people who lost everything but stuck to their habits. The habits were not always healthy, and some were presented as the root of serious addictions, such as gambling or alcoholism. However, reading about those people made me realize how strong habits can be. The book further discussed the way habit loops are formed and three elements they consist of: a cue, a routine, and a reward (Duhigg, 2014). It explains how, once the cue that triggers the action is established, the mind remembers the reward it gets for doing the routine, so the latter becomes much easier to follow. What impressed me more, however, were the stories and studies on how small and seemingly insignificant changes made people change other parts of their lives and eventually led to creating great long-lasting habits. I found out that the focus on small things can be more important and helpful than aiming at some radical changes. Thinking about it later, I realized how seeing these small mechanisms of big life changes became a great motivation for me.

With the understanding of how habits are formed and how they can influence my life, I felt relieved and more in control. I knew now that I should not be too strict to myself each time I fail to get rid of all the bad habits and get all the good ones in one day. The next morning after I had started reading the book I did not wake up earlier than usual, I did not do any morning exercise, and I had sugary cereal for breakfast. Still, I tried not to feel guilty about anything, and decided to change my lifestyle by introducing changes as seamlessly as possibly. In the evening, when my back started hurting, I got up, found a random video with a workout challenge, and tried to do it. I did not have a proper mat, so I exercised right on the carpet, which was not very comfortable. Still, I managed to do all the types of exercise from the video, although I did not repeat all of them as many times as the instructor did.

It was very difficult, but I kept thinking that I had already got the reward: the fact that I started that particular workout by itself. This thought made it much easier for me to continue with the workout, and even though I skipped some sets, I felt satisfied. After the video ended, I had a shower, read in bed, and went to sleep. The next day I woke up before the alarm went off, with a slight pain in my muscles. Still in bed, I started thinking about the cue and the reward that pushed me to do the workout. I realized that exercising was not a habit yet, so I had to establish those elements by myself.

I tried to remember the exact moment when I felt satisfied, and came to a conclusion that there were actually two “rewards”. First, the moment when I sat down on the carpet. At that moment, I felt determined to exercise, because I knew it would ease my back pain. It was like the pressure of making myself exercise finally went away, and left me with the happy anticipation of feeling better. The second time I felt happy and proud of myself was after the shower. I think it is because shower is something people do every day: it is something ordinary and is always the same. However, going to the shower after you have had a good workout is much more satisfying. At least, it was for me, so I decided that it is going to be both my cue and a reward: every time I would be going to the shower, I would first exercise for 5, 10 or 20 minutes. The time would depend on how I feel and I would never make myself do more than I want. In reality, I ended up exercising for about 20 minutes or more.

“The beginning is the hardest part”, they say; that might be true, but after some time has passed, that one decision to do a workout before the shower did not seem hard at all. I guess that is the power of habit: you turn difficult things into a routine. The next day after the workout I found it much easier to choose some healthy snacks, such as fruits or nuts, over my usual ones: chips and sweets. I think that single workout made me realize how easy it is to achieve your goals, because each time I did something small, but positive, I felt like I was growing as a person.

Daily workouts made me more aware of what my body can and cannot do, so I wanted to become aware of what I eat as well. Since I started working on my physical fitness, I realized it would just make no sense to exercise and continue eating what I usually eat. Given the fact that I did not even know what most of the things I used to eat were made from, that was a huge change, which I could not and did not make right away. The next evening after my first workout I decided to cook something “healthy”, not exactly imagining what it could be. I felt like I needed to add more unprocessed foods in my diet, but the thought of having to decide what to cook, googling the recipe, choosing the best one… I already felt discouraged, as I am not a big fan of cooking.

Nevertheless, I chose to follow the same strategy I followed for my exercise routine: doing as little as I need to not feel pressured, but comfortable and in control. I went to the supermarket and tried to look for the foods that I was really craving. I had a snack before that, in order not to be too hungry and end up getting a takeaway from some fast-food restaurant, as I usually did. In the supermarket, I went right to the produce section. Looking at the crates with fruits and vegetables, I thought that I was very lucky to be able to buy and eat these natural sources of all the vitamins and nutrients my body needs. I came home carrying a heavy bag of fruits, vegetables, cheese, and some nuts. Although I tried to be moderate in my choices, when I came home and took the groceries out of the bag, it seemed like for the first time in a long while, I had a wide variety of food in my fridge. I cooked a nice salad and ate it with wholemeal bread.

Reading the book, I was introducing the habits of regular exercise and a healthy diet into my life. By the end of April, after a week of exercising and cooking for myself every day, I noticed that I was looking forward to each time I did a workout or had a meal to cook. Evening became the best part of my day, because it was the time when I cooked something nice and healthy, did a workout of my choice and rewarded myself with reading or watching something. No matter how good or bad my day was, if I was productive or spent several hours doing nothing, I exercised every evening. I began planning my workouts, looking for exercise that only focused on different groups of muscles. I cannot say I never felt lazy or too tired to exercise, but each time I reminded myself of my two-layer reward.

Putting everything aside and doing some low-impact exercise had a great effect on me, so did the process of cooking something healthy. I learned to appreciate my own body; it also gave my mind a rest: from work or from feeling guilty for doing nothing, it always made me feel better. Today, after more than 14 months have passed, I still stick to my habits. I have noticed the positive effect of these habits on my mental state, emotional stability, self-discipline skills, general mood and the ability to concentrate. Since then, I have read works on the connection between mental health and regular exercise, which supported the positive influence that I have already experienced (Mikkelsen et al., 2017). This newly acquired knowledge provided me with additional motivation.

Thus, I managed to spend the difficult period of the lockdown productively and am really proud of that. The Power of Habit helped me to finally find the way to get used to something that is good for me, and that actually turned out to be enjoyable. I still exercise every evening, since it is the most convenient time for me. I eat healthily, although allowing myself a chocolate bar or other unhealthy snacks from time to time. The achievement that I consider to be the biggest one is my willingness to continue with regular exercise and a healthy diet even if I eat something unhealthy or skip a workout. In other words, I do not judge myself for anything, and it is my best motivation.

Buzza, J. S. (2017). Are you living to work or working to live? What millennials want in the workplace. Journal of Human Resources Management and Labor Studies , 5 (2) 15-20. Web.

Duhigg, C. (2014). The power of habit: Why we do what we do in life and business . Anchor Canada.

Mary Washington Healthcare. (2018). Millenials at greater risk for disease . Web.

Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas , 106 , 48-56. Web.

Patel, A. V., Bernstein, L., Deka, A., Feigelson, H. S., Campbell, P. T., Gapstur, S. M., Colditz, G. A., & Thun, M. J. (2010). Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults. American Journal of Epidemiology , 172 (4), 419-429. Web.

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Home — Essay Samples — Life — Gym — The Benefits of Going to the Gym

The Benefits of Going to The Gym

• Categories: Gym

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Words: 621 |

Published: Jan 30, 2024

Words: 621 | Page: 1 | 4 min read

Table of contents

Physical health improvements, mental well-being enhancement, social interaction opportunities.

• World Health Organization. “Physical Activity.” WHO, World Health Organization, 2018, www.who.int/news-room/fact-sheets/detail/physical-activity.
• The University of South Carolina. “Exercise Helps Prevent Diabetes, Reduces Progression: National Kidney Foundation of South Carolina-funded Research.” ScienceDaily, ScienceDaily, 19 No2019, www.sciencedaily.com/releases/2019/11/191119130528.htm.
• The Journal of Affective Disorders. “Exercise as a Treatment for Depression: A Meta-Analysis Adjusting for Publication Bias.” ScienceDirect, Elsevier, 15 Sept. 2013, www.sciencedirect.com/science/article/abs/pii/S0165032713001153.
• The Journal of Alzheimer’s Disease. “Physical Exercise as a Preventive or Disease-Modifying Treatment of Dementia and Brain Aging.” ScienceDirect, Elsevier B.V., 2012, www.j-alz.com/vol39-2.
• The Journal of Sport and Exercise Psychology. “Exerciser Identity and Its Relevance to Involvement in Regular Exercise.” ResearchGate, via Indiana University Bloomington, 1998, www.researchgate.net/publication/243611028_Exerciser_Identity_and_Its_Relevance_to_Involvement_in_Regular_Exercise.
• Indiana University. “Benefits of Partner Training.” ScienceDaily, ScienceDaily, 17 Oct. 2007, www.sciencedaily.com/releases/2007/10/071016073812.htm.

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I swapped the gym for this £30 training tool for a year – the results changed my life

This cheap and effective tool could transform your training plans.

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Gym closures during lockdown forced people to find new ways of getting their fitness fix. And, as someone who’s been lifting weights most mornings since they were a teen, I struggled when my favourite pastime was taken away.

For me, exercise isn’t just about doing something that’s good for my body. I enjoy it, it makes me feel good physically, but it helps me out mentally too – both my mood and my ability to handle stressful situations are better if I’ve trained that day.

Fortunately, I stumbled on a cheap training tool which put my training routine firmly back on track, enabled me to build upper body muscle without weights, and helped me to enjoy my workouts more than ever before. The tool in question? Gymnastic rings.

Though I’m once again able to hit the gym and lift heavy weights whenever I like, I still use this inexpensive and versatile tool in my training. Here are three reasons why these small wooden hoops have become a staple for me, and why I’d recommend them to everyone.

Gymnastic rings bring a new dimension to your training 

I started bodybuilding at 17 because I wanted to change what I looked like. It’s not a particularly noble or profound reason, but it’s true – I had recently gone through an enormous growth spurt and I felt awkward in my new body.

What mattered most to me was what I looked like in the mirror, but I was never satisfied with my results. A few years later I tried powerlifting, working out with the primary goal of improving my squat , bench press and deadlift, and I loved having something else to focus on rather than what I looked like. My new obsession became how much weight I could lift.

Training with gymnastic rings developed this further. Not only could I perform exercises like the archer push-up, inverted row and pull-up to pump up my upper-body muscles, I could also learn new skills such as the ring muscle-up and “skin the cat”.

For me, this was immensely rewarding. Morning after morning I returned to the park at 6am sharp, excited to test my progress and see what my body was capable of.

They’re versatile 

When most people think of gymnastic rings, one of two things spring to mind: wholly unattainable Olympic gymnastics routines, or a two-move workout comprising loads of dips and pull-ups. But gymnastic rings are far more versatile than people give them credit for.

You can use them for rows, push-ups, biceps curls, face pulls, triceps extensions, pike push-ups, L-sits, hanging leg raises and more, as well as a whole host of variations of these moves.

If you want to work your core, set the straps low to the ground and place your feet in them for any number of plank variations (Copenhagen planks and mountain climbers are my personal favourites), or flip onto your back to perform hamstring curls. You can also hold the rings for support while your practise pistol squats.

Used effectively, you can enjoy a full-body workout with gymnastic rings, all while developing mobility, stability and balance. I also enjoyed weaving some of the easier moves into high-repetition circuits to challenge my heart and lungs, as well as my muscles.

They allow you to train outside 

These wooden hoops saved me from bedroom burpee boredom during lockdown, allowing me to escape my one-bed in Brighton and exercise in my local park.

Since lockdown, they’ve also transformed some of the UK’s most picturesque spots into makeshift gyms allowing me to train in the shadow of the Peak District’s eponymous summits and overlooking a Cornish beach at sunset. As long as there’s a tree with a sturdy, relatively parallel branch, you can use the hoops.

This won’t just benefit your Instagram grid either. Spending time in green spaces can improve your mood, reduce feelings of stress or anger and help you feel more relaxed, according to mental health charity Mind .

As a welcome bonus, training outdoors will also save you money on a gym membership, and can help you squeeze in a quick workout when you might otherwise not have had time to commute to the gym.

Should you train with gymnastic rings?

The hill I’m willing to die on is that a successful and sustainable exercise regime is one you find fun. The NHS recommends adults aged 19-64 should “do at least 150 minutes of moderate-intensity activity a week or 75-minutes of vigorous intensity activity a week”. This is a long time to spend doing something you can’t stand, but will pass by in the blink of an eye if you’re enjoying yourself.

For me, training with gymnastic rings made my workouts incredibly fun. If you enjoy trying new things, learning new skills and challenging yourself, chances are you’ll enjoy using them too.

Using gymnastic rings also proved to be a cheap and effective way for me to stay in shape, helping me build a strong, robust and mobile body sans-gym. And they’re a more accessible training tool than people give them credit for.

I believe everyone should at least try training with gymnastic rings – you never know, you might just love it.

The gymnastic rings to buy

Myprotein wooden gymnastic rings: was £40.00, now £27.99, myprotein.com.

I always opt for wooden gymnastic rings like these rather than their plastic counterparts, finding I prefer their look and lightly textured feel. These rings have black clam clasps so you can easily adjust the strap length to suit various exercises, and a robust design capable of supporting up to 150kg.

Before attaching them to anything, do a quick weight test to check that whatever you’re attaching them to can withstand your full weight and once that’s done, attach the rings using the easy-to-use straps and dive in.

Read more: What is interval training and is it right for everyone?

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