My Recent Publication on ThoughtCatalog!

Hello citizens of the Internet! On March 15, 2014 my article "10 Things I Learned About Weight Loss From Losing 100 Pounds," was published to ThoughtCatalog.com! Please follow the link below and take a look. Feedback is appreciated. As always: Peace, Love and Nutella!

10 Things I Learned About Weight Loss From Losing 100 Pounds

The Dreaded Exercise Slump

Hello citizens of the Internet! I know it has been a few days since my last post, but I'm back!!

Have you ever been in a situation where you are consistently doing something over and over again...something that is practically part of your daily or weekly routine? Right! I'm sure we've all been in this place. You think you're on top of your game. Nothing can distract you from this routine activity...and then...BAM! Out of nowhere, the dreaded "slump" hits.

As a runner, I try to put in exercise every other day. I try to run  anywhere between 3 to 5 miles on my workout days. As with a lot of things, practice and consistency makes each experience that much better, and this is the standard that I have set for myself, at this point in time; however even my routine is at the mercy of the "slump."

My exercise slumps generally have their roots in my days off. Now, I'll speak for myself when I say that as much as I love running, I LOVE days off that much more. It feels so good to rest and recharge...but unfortunately, sometimes that one day off, turns into two days, which turns into four days, and soon I'll have realized that five or six days have gone by without me running. Yikes! Many of you may be thinking 'Forrest is just obsessed with running. He's forgotten what it feels like to relax.' Don't get me wrong, I love days off, as much as the next person; however, I notice that with my consistent routine of running every other day, I feel better during my runs.When I take a giant gap away from running and the come back, my "return run" is much more difficult to complete, than the run before the "slump" hit.

Here are some tips that I've incorporated into my life that help me avoid the dreaded slump:

1. Leave myself sticky notes on the walls of my room with encouraging, motivational phrases
2. Change the background of my phone to different places in which I would love to go running one day
3. Create small goals for me to reach for each run, ensuring that each run will be different
4. I have begun to regularly change my workout music
5. Treat myself to something every now and again when I go running, instead of falling into the temptation of the slump
6. Get others to go and run/workout with me. Two heads are better than one, and a running/exercise buddy could be just the thing to get your motivational juices flowing!

I hope my tips help, if you're experiencing/have experienced the "slump" like I have! Remember, nobody's perfect. I enjoy days off as much as anybody else, but I know that I shouldn't abuse the privileges of having days off, either.

Thank you for reading and as always, Peace, Love and Nutella!

How To Lose A Scale Mini-Series: When Reality Sinks In

 I hopped on the Rutgers bus to go to my lecture yesterday evening at 6:00 p.m. Before going to class, I just finished running 4 miles in the gym on my floor. After showering and before heading to the bus, I wanted to grab a snack from the convenience store to hold me over through class, until dinner. Snack of choice: sour strips candy. I hopped on the bus and opened up my candy and started eating. About halfway through the bus ride, I had a minor 'epiphany." Here I am during my senior year of college, on a bus to class, eating one of my favorite snacks...WITHOUT FEELING EMBARRASSED. Embarrassed?...you may be wondering to yourself. 'Why would Forrest even think of something like that?' Well, just keep reading...

I remember during my freshman and sophomore year of college, the anxiety I used to have about eating snacks/junk food in public. There I was, an extremely overweight individual, going to town on an array of unhealthy snacks depending on what day it was. It's not like I gave it much thought when I bought the food...I was much like I am now, whenever I want something to eat, I just eat it (although now, whatever I eat is more likely to burn off quicker than it used too); however, I would always notice, halfway through eating snacks (healthy or unhealthy) in public, that a feeling of abashment would come over me. It was almost like an anxiety attack. I would quickly begin to think that everyone was watching me eat, and on top of that, I began to assume that everyone was talking about me behind my back (cracking jokes and whatnot). Sometimes, the situations got to the point (much to my chagrin) that, whenever I would go to the dining hall, I would eat a seemingly healthy meal, and wait til I got back to my dorm to eat the dessert/candy/unhealthy snacks that I really wanted, because I knew that no-one would judge me in the privacy of my own space.

Looking back on how I used to be, I noticed a few characteristics:

• I was at a place of such low self-esteem
• I was harboring an anxiety that I should not have been fueling
• I was seemingly placing myself in a segregated category
• The mind is a powerful, POWERFUL thing

The anxiety did not just stop with snacks. I began to limit my self at the dining hall. I would not go back for 'seconds' for food sometimes, for fear of shameful looks form my peers. I would not eat dessert in the dining hall.  Whenever someone would offer me cookies or brownies that they had made, I would refuse, if there was more than one person in the room. It amazes me, til this day, the mental torture that I put myself through.

Toward the second semester of my sophomore year, at the height of these anxieties, is when I TRULY became aware of how large I was, and how unhealthy my nutritional life was. This is when reality began to sink in, with the weight and force of an anchor that has just been dropped into the ocean. When reality sinks in...there is no turning back.

Thank you for reading my post! I will be posting the next installment of this mini-series shortly, so come back and read it to find out what happens next!!

Reaching Your Exercise Goals

I was over my friend's apartment last night, and she asked me if I would make a post about progression of exercise routines. She mentioned something very important to me...that, even though I may be at a certain level now, when it comes to my running, I did not start off that way, at the beginning of my journey. She was exactly right, and it is certainly a conversation worth noting.

Of course, at the beginning of my exercise journey, I could only commit to what I was capable of at the time. When I first started running outside of my building during my sophomore year of college, I could not run one full mile. After a quarter of a mile, I would be out of breath, and after half a mile to three quarters of a mile, I'd surely be ready to collapse on the ground. Now, you may be asking, "Why was it impossible for you to run a mile, Forrest?" Well, in case you are asking yourself this question, I'll list some possible answers below:

1. I was a novice runner.
2. I was not prepared (Nutritionally, physically, and mentally).
3. I began my running journey with negative flashbacks from middle/high school gym.
4. My expectations far exceeded the current reality (I thought I would be able to hit the pavement and run for miles)

So with the previous thoughts in mind, how did I train myself to get to the level that I am at today (running 6 miles every other day, on average)?

•  Patience
• Patience is one of the most important things to keep in mind when trying to develop progress within an exercise plan/routine. You will not achieve the results that you want by attempting to rush. Remember, "Rome was not built in a day."
• Variety
• Sometimes it takes other exercise to improve your performance within the one exercise that you want to seek results in. There were a lot of things that I did in addition to running that improved my goals within running (i.e., crunches/sit-ups to tighten my core, basic squats to strengthen my hamstrings, etc.) I began to focus on the parts of my body that heavily contributed to the longevity of my runs.

•   Dividing Larger Goals:
• Taking larger goals and breaking them up into smaller goals can be a better way (mentally) to achieve your larger goals. For example, if I have a goal to increase my routine from running six miles to seven miles within two weeks, I will start off running six miles one day, then two days later attempt six and 1/4 miles, then two days after that 6 & 1/2, two days after that 6 & 3/4 and then two days after that I would attempt to go for 7 miles. Intervals can be your best friend!
• Knowledge of your environment:
• I know first hand, as a runner, that environment is key to the success of each individual run. Running on a treadmill is a different experience than running on a track, which is an altogether different experience that running on pavement. The course of your run will affect the consistency of your speed and the comfort of your experience. Personally, during the winter, I stick indoors with the treadmill. When the warmer weather comes around, I prefer running either on a trail, sidewalks, or, if I'm lucky enough to have access, a track.

I've since come a long way from the days of my quarter-of-a-mile runs, but since then, I have progressively increased the length, comfort, and knowledge of my runs. While I am serious about my exercise routines these days, I like to take a lighthearted attitude toward them at the same time, realizing that just because I plan on reaching a certain goal with one particular exercise on a certain day, does not mean that it will always happen. Sometimes, my body just isn't up to it, and I've come to understand that's okay too. It is okay to push your limits sometimes, as long as you can push yourself to next level without hurting or injuring yourself.

Thank you for taking the time to read this post! As always, Peace, Love and Nutella!!

Me, Myself, and I

Okay, maybe the title of this post is a bit vain, but what I am attempting to stress by "Me, Myself and I," is the importance of "Me Time." One of the leading causes of stress, anxiety, and neglect of dietary and physical health is the lack of attention given to "me time."

Now, what do I mean by "me time," you ask? "Me time" is simply time for yourself. It is taking time out of your schedule to breathe, relax, and focus on what's going on with YOU.

There are a variety of ways to enjoy time with yourself to relax. Some people like to take naps, others like to go to a coffee shop and read a book, others like to hit the court and shoot a few hoops. Personally, I like going to Barnes and Noble, plugging in my headphones to some smooth jazz, and reading a genre of book that I would normally never pick up. Other times, going for a light jog will take my mind off of my busy schedule.

There is no specific time period for the amount of time you can take for yourself. Sometimes just a five minute break from your school work or job is enough to temporarily relieve some stress. Sometimes it may/will take a longer period of time to recharge. It is not uncommon for people (when they can afford it) to take a vacation for a few days.

St. Tropez, France

It is not uncommon to find ourselves in situations where we are doing more for others than we are for ourselves. As we get older, we acquire more and more responsibilities which seem to absorb what would be "personal time." This is completely normal. I am not saying that it is wrong to devote time to others, especially if you have a family, are in a relationship, or if you have a tight-knit social life that requires you to support many friends and acquaintances; however, when you neglect your own health, and dare-I-say, sanity, you won't be around very long to devote your time to others.

A little motto that I like to repeat to myself every now and again is: "At the end of the day, if I don't make the effort to take care of myself (physically, nutritionally, mentally, or financially), then how I can I expect anyone else to?"

Thank you for reading this post! As always, Peace, Love and Nutella!

A Guide to Understanding "Millenials"...by a "Millenial"

A Guide to Understanding “Millenials”…by a Millenial (Forrest A. Tennant)

It’s interesting. Whenever I log into my various social media accounts, I frequently see articles written about “Millenials,” or the so-called “Up and Coming Workforce.” Most of these articles are written by adults, seasoned in the workplace, who are not even a part of the “Millenial” generation. So, I’m going to offer a few key points that will give a true perspective on this generation, coming from someone who is actually a part of the Millenial generation. Innovative, isn’t it? So sit back, relax, and take some notes, Corporate America.

1.      We are people.

a.       Millenials are not test subjects and we should not be analyzed or picked apart by every professional study attempting to find out what makes us “tick”.

2.      We have communication skills.

a.       Do not become blindsided in your judgment based off of our frequent use of technology and social media.

              i.      (e.g. I can stand in front of a room of one-hundred people and confidently give an hour long business presentation, just as easily as I can give the same presentation via Skype.)

            ii.      Furthermore, there are actually many of us “Millenials” that prefer face to face conversation rather than texting back and forth.

          iii.      There’s just something about face-to-face communication that just can’t be replicated by endless texts or emails

3.      If you haven’t noticed already, “Millenials” are masters at multi-tasking.

4.      Most of us are not lazy.

a.       As a senior graduating in May 2014, most of my peers (including myself) are working our tails off trying to secure full-time, salaried offers, leadership development program offers, grad school acceptances, fellowships, etc.

b.      Most of us have a handle on the whole “networking” game. After all we are the most ‘social’ generation to have ever walked the planet.

5.      We should not be feared.

a.       Most of the articles that I have read online or in newspapers (yes I read the New York Times and WSJ frequently) shine a horrendous, sci-fi, anti-alien light on our generation.

b.      We are not aliens…in fact, we’re products of the people that came before us…and that would be you, seasoned Corporate America professionals.

6.      We are not “know-it-alls.” We WANT to learn.

a.       We don’t know everything about everything. We want to learn the trades and professions that we went to college for.

b.      We want something to flourish from the (sometimes hundreds of) thousands of dollars our families have spent on our educations. (I mean, do you think we just pay thousands of dollars for education because we have nothing better to do?)

c.       We look to YOU (seasoned professionals) as mentors, as people that we can learn a craft or a profession from. We are not your enemy and although you may view us as an impending wave of competition, that sort of paranoid thinking will lead nowhere good.

7.      If anything, we feel like we’re at your mercy, trapped in career limbo.

a.       All we ask is that you give us some credit.

              i.      A good amount of us have excellent experience on our resumes, but it is often overlooked or deemed unimportant.

            ii.      We would appreciate it if you did not make one-sided opinions based on our GPA’s alone.

1.      (e.g. Someone may have a 4.0 gpa in his or her field of study, but no experience on the resume. Is that really a reliable hire?)

8.      Please look at us. We should not be invisible to you.

a.       It is terribly annoying applying to hundreds of jobs listed on company websites or job portals that have far expired.

              i.      So many companies fail at consistently updating their job portals, so how will Millenials know that we did not just spend 30-45 minutes filling out a job application for an outdated job posting?

1.      That just boils down to common respect.

9.      Most of us want more than just a regular, ‘cookie-cutter’ 9 to 5.

a.       I often have conversations with my peers about what we want out of a career. These are the top answers:

              i.      (Excellent benefits package, flexibility in work location, travel, fair market-standard salary, consistent advancement/mobilization within an organization, exposure to abundant diversity.)

            ii.      It may surprise you, but yes, concerns about benefits is a frequent number one answer; especially considering the amount of media coverage and legislation benefits have been getting lately in the U.S., securing a well-rounded package is a top-priority…a.k.a. we’re not all necessarily trying to get-rich-quick.

10.   We want to take your organizations higher.

a.       One thing that you can count on with a “Millenial” is dedication. We don’t invest our time in things that don’t seem worth our while.

b.      We look at organizations like projects…projects that we can elevate to the next level

c.       To your surprise, we are looking to grow with a company, not hop from organization to organization every year

d.      We enjoy stability. We appreciate knowing that we’re worth just as much to an organization as an organization is worth to us.

Now that we’ve addressed these ten key areas concerning the anatomy of a “Millenial,” I think that maybe we can all start realizing that “Millenials” are here to work with you, not against you. It is possible for multiple generations to peacefully co-exist in the same job market. After all, every generation meets disapproval at some point. 

Thank you for reading this post. 

Forrest A. Tennant, Millenial

Hydration Nation

Hello again, citizens of the Internet! It's been a while since the last post, so I wanted to get things going this week with a topic that the majority of us tend to neglect: The importance of staying HYDRATED.

As a college student, it is relatively easy for me to forget to stay hydrated during the day. There are a few factors that contribute to this unfortunate habit:

1. Rushing out of the door:

• As students, we generally have a habit of doing things last minute, which means we are typically in a rush when we have to go to a class or meet up with somebody.
• Because of this, we often forget to grab a water bottle on our way out.

2. The weather:

• As we all know, the East Coast has been repeatedly hammered with snow storm after snow storm over the past month.
• When it's cold outside, it's easy to forget that you need to drink the recommended eight glasses of water a day.
• Just because it's not summer time and not blistering-hot, does not give us a free pass on neglecting our hydration responsibilities.

3. Lack of knowledge concerning hydration:

• We've all heard the doctor say, "Drink eight glasses of water a day." 
• The reality is that most of us have more juice, soda, athletic supplement shakes, etc. on a daily basis than we do water.
• There is NO substitute for water. Even if you are a regular gym-rat and toss back Gatorade all day long, there is no replacement for  the replenishing power of authentic water.

4. Lack of advertisement for water:

• I know this sounds ridiculous...in fact you may be thinking "It is so pointless to advertise for water...everyone should know to drink the recommended amount."
• The sad reality is that we see more advertisements on television and online for soft drinks, alcohol, and other products, but we rarely see advertisements for water anymore.
• Even if you are just a regular, tap water/brita filter/water fountain drinking person, the increase in advertisement of water through media outlets would subconsciously urge you to consume more of it everyday.

So, now that we've addressed four possible contributing factors to lack of hydration, here are some of my suggestions for staying hydrated...without even making the effort to think about it:

1. Carry a water bottle with you to class/work/gym/etc.

• a 32 oz. bottle is typically the standard that I carry on my person
• this means that if I drink two 32 oz. water bottle fulls a day, I will have satisfied my daily hydration requirement

2. Take advantage of water coolers at work/school:

• Most places of work will always have either a standing water-cooler or provide complimentary water bottles
• Take advantage of these options! This generally means that a company WANTS its employees to stay hydrated
• Most colleges and universities are installing filtered water fountains for students/faculty/visitors to use to stay hydrated

3. Carry a water bottle/disposable water bottles in your car:

• If you come from a commuter city like me (Atlanta, GA) you will often find yourself spending quality time in your car (our traffic situation is horrendous)
• What more perfect time to hydrate, than while you're stuck in bumper-to-bumper traffic?
• It never hurts to have water in your car, especially if, due to unfortunate circumstances, your car breaks down and you end up stranded on the side of the road (especially during the burning heat of the summer)

I hope that , after reading this post, you will start to take more consideration concerning your hydration practices. Thank you for tuning in, one again! As always, Peace Love and Nutella!!