Did you know that one of every three Americans (over 78.6 million people) is obese? That fact and the other Fast Facts from CNN are ludicrous to me. What’s going on America!?
In terms of BMI, there’s normal weight, overweight, and then obesity which occurs with a BMI score of 30 or more. (You can get your BMI score calculated in this post: getting fat in college.) And way too many people are checking out as obese.
Why are Americans so unhealthy you ask? There are two big reasons why and they’re the consistent big two: lack of exercise and an unhealthy diet.
A big contributing factor to this reality is a lack of cardio and muscle exercise. According to a CDC study, 80% of Americans don’t get enough exercise. Another shocking number! But at this point I shouldn’t be surprised anymore.
People need to start exercising more, standing up when working, and watching less tv for starters. Do something, anything, to be more active, please.
The second big factor that contributes to obesity is eating terrible foods. Since I’ve already discussed how to work out more and easy healthy meals for college students, for this blog post I decided to focus on the worst foods to eat on a diet or in general.
If you can stay away from the foods below, you will feel energized, limit the chance of obesity-related diseases, look sexier, and be happier. Those are all guarantees!
The categories below are broken down by unhealthy snacks, fast food, and meals.
1. Sugary cereals (Raisin Bran, Trix, Reese’s Puffs, Cinnamon Toast Crunch, Flavored Cheerios, Fruit Loops, or Cap’n Crunch)
Harmful ingredients: loaded with sugar, high fructose corn syrup, and sodium
Healthier alternative: check out these 20 healthy cereal brands
2. Candy (Butterfinger, Snickers, Sour Patch Kids, 3 Musketeers, etc.)
Harmful ingredients: sugar, corn syrup, artificial coloring, citric acid, and sometimes GMO’s
Healthier alternative for chocolate: dark chocolate, granola bars (like KIND, or organic)
Healthier alternative for sweets: dried fruit, fresh fruit (maybe add a little Nutella), Twizzlers (but limit yourself!), small handful of animal crackers, fruit popsicles, Greek yogurt
3. Packaged snacks (potato chips or pretzels)
Harmful ingredients: excessive fat, sodium, calories, and chemicals like acrylamide
Healthier alternative: nuts (almonds, sunflower seeds), or all of these chips
4. Microwave popcorn
Harmful ingredients: the bag itself is lined with perfluorooctanoic acid which has been known to link with cancer, food is full of trans fat (which leads to high cholesterol), sodium, GMO’s, artificial flavors, and sometimes a preservative/toxic gas
Healthier alternative: make your own popcorn following these steps
Unhealthy Fast Food
5. Chicken nuggets
Harmful ingredients: trans fat and chemicals that keep the chicken from looking weird or going bad
Healthier alternative: organic meat, salmon
Harmful ingredients: saturated fats, carbohydrates (which easily turns into fat), chemicals, genetically modified foods (GMO’s), additives, and preservatives
Healthier alternative: homemade sweet potato fries, zucchini fries, seasoned bell pepper sticks, baked asparagus
Harmful ingredients: heavy sodium, fat, enriched flour (from the bun), sugar, additives, and preservatives
Healthier alternative: fish, salad, or eat the burger without the bun
8. Stuffed burritos
Harmful ingredients: grams of fat, calories, and sodium
Healthier alternative: chicken burrito, grilled chicken and brown rice, or make your own burrito with corn tortillas instead of flour, ground turkey, guacamole, and reduced fat cheese
9. Cinnamon rolls
Harmful ingredients: thousands of calories, high in fat and saturated fat
Healthier alternative: yogurt parfait, turkey with eggs, fruit bowl
10. Ramen noodles
Harmful ingredients: High sodium, calories, fat, hidden GMO’s, and chemicals found in the Styrofoam cups
Healthier alternative: Healthy Choice Hearty Chicken Soup (add water to dilute it, making it even better for you), zucchini ramen noodles, or homemade ramen noodles with sodium-free chicken bouillon as seasoning.
11. Frozen meals (burgers, chicken, toaster strudels, pizza/pizza rolls, single meals, etc.)
Harmful ingredients: hydrogenated oils, artificial ingredients, saturated fats, preservatives, nutrients destroyed by microwaving
Healthier alternative: veggie burgers, frozen fish, or meal prep your week with homemade meals
12. Mac and cheese
Harmful ingredients: preservatives, artificial food coloring, saturated fats, excessive sodium and calories, and chemicals
Healthier alternative: organic (gluten-free is even better!) mac and cheese, or make your own
13. Fried food
Harmful ingredients: the oil that foods are fried in is full of acrylamide (frying carbs), trans fat, toxic chemicals
Healthier alternative: foods cooked in olive or coconut oil, baked foods, or look up healthy meals on Pinterest
14. Processed lunch meat
Harmful ingredients: extra sodium, nitrates, BHT (butylated hydroxytoluene), BHA (butylated hydroxyanisole), monosodium glutamate (MSG), corn syrup, and sometimes gelatin
Healthier alternative: grass-fed meats, organic meats, fresh meats from the market
15. Pizza (bagel bites, or pizza rolls)
Harmful ingredients: MSG’s (which make you crave more), modified food starch, maltodextrin, high sodium and calories, hydrogenated oil, processed meats
Healthier alternative: pita pizza, quinoa bites, chicken and spinach calzone, or make your own pizza with cauliflower crust and healthy toppings
Although this post is about worst foods to eat, I decided to add bonus content with the most unhealthy drinks. Internalizing this extra information will only help you treat your body better.
Harmful ingredients: fructose, sugar
Healthier alternative: detox water – just add fruit or lemon juice
Harmful ingredients: sugar, electrolytes (bad when not consumed properly), high fructose corn syrup, food coloring, sodium
Healthier alternative: coconut water
Sodas (even diet)
Harmful ingredients: sugar (which can lead to belly fat and diabetes), fructose phosphoric acid, sodium, and excess calories
Healthier alternative: dry soda, Zevia (zero calorie soda), sparkling mineral water, or green tea
Harmful ingredients: sugar, guarana, taurine, ginseng, and excessive caffeine (raises heart rate, blood pressure, dehydrates the body, risk of heart attack, and more). Did you know it takes over 6 gallons of water to flush out a 20 ounce energy drink?
Healthier alternative: homemade smoothies, green tea, protein shakes, water, or black coffee
Harmful ingredients: Propylene glycol alginate (E405), oxalate which contributes to kidney stones
Healthier alternative: green tea (helps melt fat)
Harmful ingredients: about 8 grams of fat per 8 ounce glass, LDL cholesterol, hormones and antibiotics (in the cow), and pesticides.
Healthier alternative: organic milk or unsweetened soymilk
Flavored coffee drinks
Harmful ingredients: extra calories, flavored syrups are mixed with a solvent called propylene glycol (found in antifreeze)
Healthier alternative: natural coffee flavoring, Walden Farms Original Creamer, So Delicious Coconut Creamer, soy milk
Harmful ingredients: high fructose, corn syrup, sugar, calories (pina colada has the most!)
Healthier alternative: red or white wine, light margarita (use lime juice instead of artificial mixers), vodka with a low calorie mixer, Guinness, whiskey, or gin.
What You Crave Chart
Eating healthy is maybe the toughest battle of willpower out there. And it doesn’t help when you have no idea how to replace unhealthy foods for healthier alternatives.
That’s why you should use the following chart to know what to eat when you’re craving something bad for you. Knowledge is power when it comes to your diet, too.
This list of the worst foods to eat can feel overwhelming if you’re not used to eating healthy. However, take solace in the fact that once you start eating and maintaining a healthy diet, junk food and soda will not be as big of a crave.
Although you probably won’t believe it now, start eating for energy and your body will naturally feel better from the healthy foods. Once your mind and body see the positive results, they won’t want to regress to shoving their face with horrible foods.
What are your personal weaknesses when it comes to eating healthy? Do you crave something not listed here? I encourage you to do some research and figure out what you can do to kick your bad habits!
30 Day Plank Challenge: Plank For 5 Minutes On Last Day
Imagine how pumped up you’re going to be after you complete the 30 Day Plank Challenge? You’ll feel like a rockstar, with abs to prove your hard work.
What I appreciate about the plank is that it’s totally a matter of willpower when it comes to who is willing to get on the ground and do it and who is not.
You don’t need to be tall, fast, strong, or have any physical quality to do this activity. It just comes down to are you a hard worker or not?
This choice alone separates successful people from others in this physical arena and all areas of life, honestly—which I love.
It’s also always wise to test yourself every once in awhile. Since the last personal challenge on Take Your Success happened eight months ago (the gratitude challenge), there’s no more time for slacking.
So for this edition we’re going to be tackling the plank exercise for an entire month straight.
Before we get into the specifics of this challenge, you first need to know the many benefits of planking.
Health Benefits Of The Plank Exercise
I doubt you’re informed about all of the various ways your body thrives when you plank on a consistent basis.
Let’s change that and boost your motivation by learning the pros of staying in the plank position.
Strengthen your core – Planks are arguably the safest and best exercise to strengthen your body’s core since it activates all muscles in this area. Do this exercise enough and you’ll build strong inner core muscles that will pay off for daily function and a sexy appearance.
Flatten your abs – Not everyone wants a glorious six pack, but we could all use a more tightened stomach and abs for when we take our shirt off. Of course diet is more than half the battle for a smooth stomach, but don’t discredit the power of planking to flatten your abs and bring you more confidence about your physical appearance.
Better your posture – By planking, you improve the alignment of your spine, joints, and bones. This helps your body move more efficiently and healthy during every day activities. And better posture improves the first impression you give to others, your body’s energy, and, heck, sitting straighter at a work meeting could be the signal of confidence that persuades your boss to give you a raise.
Reduce back pain – We just covered how better posture improves how you present yourselves to others and feel every day. Though a straightened spine also means less back pain. This study finds that almost 80% of Americans will have back pain sooner or later. That’s a warning sign that we all should plank more often to reduce this nagging affliction.
Become more athletic – With a more stabilized core, your body’s coordination increases allowing your athleticism to improve. You don’t have to be an athlete to appreciate some extra athleticism whether it’s needed at the gym, a sports league with your friends, or some random work event that uses your core muscles.
Speed up your metabolism – Want to lose weight and burn more calories? The plank also delivers in this area, and does much better than crunches or regular ab exercises. The best part of this movement is that it forces your body to continue to burn calories long after you’re done with it, so you get to enjoy a sped up metabolic rate the rest of the day—even when you’re sleeping.
Decrease odds of injury – Doing the plank is wonderful from an injury-prevention perspective because it strengthens your body’s core while not putting too much pressure on your hips, spine, and back muscles. Plus a stronger core means your body has a bigger shield, in a sense, to prevent bodily injuries.
Improve your mood – When you exercise your core with a long and hard plank routine, you release stress from the nervous system to improve your overall mood. That’s why planking can ease your mental worries and lighten your depression since it gives your body an outlet for feeling mentally and physically weighed down.
How can you say you don’t love the plank exercise now? Make this exercise a part of your daily routine and all of those benefits come to you.
To help you follow through, follow an official daily schedule for one entire month.
30 Day Plank Challenge Rules
The goal of the regimented schedule below is to both build up the strength of your core and hold you accountable.
Stick with this schedule without missing a day and you’re going to be shocked at what you can physically accomplish in just one month.
Here’s the daily schedule to complete the 30 Day Plank Challenge:
- Day 1: 20 seconds
- Day 2: 20 seconds
- Day 3: 30 seconds
- Day 4: 30 seconds
- Day 5: 40 seconds
- Day 6: Rest
- Day 7: 45 seconds
- Day 8: 45 seconds
- Day 9: 1 minute
- Day 10: 1 minute
- Day 11: 1 minute
- Day 12: 1 ½ minutes
- Day 13: Rest
- Day 14: 1 ½ minutes
- Day 15: 1 ½ minutes
- Day 16: 2 minutes
- Day 17: 2 minutes
- Day 18: 2 ½ minutes
- Day 19: Rest
- Day 20: 2 ½ minutes
- Day 21: 2 ½ minutes
- Day 22: 3 minutes
- Day 23: 3 minutes
- Day 24: 3 ½ minutes
- Day 25: 3 ½ minutes
- Day 26: Rest
- Day 27: 4 minutes
- Day 28: 4 minutes
- Day 29: 4 ½ minutes
- Day 30: 5 minutes
Don’t be frightened by the thought of planking for 5 minutes on day 30. By that point you’ll have significantly strengthened your core and trained your mind to stick in there when things get tough.
The hardest part will be to actually get started and then maintain proper form while planking. The latter is what I’m going to cover next.
What’s Proper Planking Form?
You’ll defeat the purpose of this challenge and lose out on the physical benefits of planking if your form is terrible.
Keep it right and tight to maximize the core gains that are sure to come after you do the following routine, step-by-step for the next month.
This is proper plank form:
- Get into push-up position.
- Bend your elbows 90 degrees and rest your body weight on your forearms.
- Keep your upper body and lower body on a flat straight line.
- Look at the floor and relax your head.
- Hold this stance for as long as you can while maintaining proper form.
- Don’t stop breathing, inhale and exhale at a slow normal rate.
See what I mean that anyone can do it?
It’s a simple exercise when you consider the fact you need no gym equipment, no weights, no workout partner, and no specific environment to start planking and strengthening your core.
Exercises like this don’t discriminate from the poor who can’t afford fancy gyms, so no one has an excuse for why they can’t plank to get better.
Take It 1 Day At A Time
Like any great individual journey, you’ll perform best if you stay laser focused to take this challenge one day at a time.
It does you no good to worry about how you’re going to plank as long as you need to reach next week’s time when today is the only mission that matters. Stick to today, worry about tomorrow when tomorrow comes.
If it helps, know that I’m going to be busting my tail to complete this 30 Day Plank Challenge as well.
We’re in this together. You got this, I got this, and we got this!
How To Plank: Why This Is My Favorite Exercise!
Whether your motive is looking better with your shirt off, feeling more in shape, or strengthening your body, you’ll want to know how to plank.
It might change, but right now this is my favorite exercise on the planet.
Watch this short video to get a quick explanation of the plank and how to do it to perfection:
In case you didn’t watch the clip or catch the steps to do a perfect plank, here they are:
- Get into push-up position
- Bend your elbows 90 degrees and rest your body weight on your forearms
- Keep your upper body and lower body on a flat straight line
- Look at the floor and relax your head
- Hold this stance for as long as you can while maintaining proper form
- Don’t stop breathing, inhale and exhale at a slow normal rate
That’s all it takes to build your core and get stronger muscles. Isn’t the plank simple?
Plus you can plank daily to challenge your abs, where it’s not smart to do chest, biceps, or leg exercises daily. This is another W for the plank!
How often do you plank?
What’s your experience with it?
For how long can you plank without putting your butt in the air and arching your back?
Challenge yourself to start doing this weekly (it doesn’t have to be daily). Note how long you last, with good form, the first time you plank. Then take baby steps to feel the burn and go longer next time. And repeat this process.
Imagine how much progress you can make in 6, 12, and 18 months?
It’s for this reason that you better believe I’m planking tonight. Join me!
111 Reasons To Exercise
Not in a regular workout routine? Maybe the problem is you don’t realize the importance of physical activity. I’ll fix that with these 111 reasons to exercise.
You may not like reading this list because then you don’t have the excuse of ignorance. Sorry to bury your excuses.
After reading this it’ll just be pure laziness if you’re not exercising and pushing your body to get in shape. That’s 100% on you.
But I got faith in you. You can build this habit—slowly but surely—and become a more fit version of yourself.
Take it day by day. That’s the key. Don’t expect to lose 10 pounds in a week, then get frustrated you’re not seeing immediate progress. All good things take time.
Alright, let’s dive into every single reason to work out!
The Benefits Of Exercise
- Betters your quality of life
- Gives you more energy throughout the day
- Helps you fall asleep quicker at night
- Works to prevent the common cold
- Boosts productivity all day
- Improves your blood flow
- Provides endorphins to feel good
- Fights against depression
- Improves your social confidence
- Extends the amount of years you live
- Stimulates mental focus and concentration
- Lowers your body fat and weight
- Strengthens your immune system
- Presents opportunities to make new friends
- Increases testosterone
- Lessens risk of joint pain
- Tones and strengthens your skin
- Enhances your endurance
- Protects you against heart disease
- Lowers risk of some cancers
- Convinces you you’re stronger than you think
- Fights against dementia
- Motivates you to eat healthier
- Burns extra calories
- Provides a creative outlet
- Helps you feel sexier
- Drives more romance in your relationship
- Lowers cholesterol in a natural way
- Makes your dog healthier and happier with more walks
- Decreases your resting heart rate
- Instills discipline and self-control
- Teaches your kids to exercise
- Increases your work performance
- Adds a challenge to your day
- Strengthens your bones
- Develops your athletic ability
- Pushes you to take more risks
- Digests your food better
- Lowers risk of diabetes
- Lowers triglycerides
- Aids your immune system fighting infections
- Improves emotional stability
- Gives you a positive goal to attach your energy to
- Alleviates constipation
- Stimulates pain-releasing hormones
- Improves oxygen movement to the body
- Lowers the risk of osteoporosis
- Speeds up your metabolism
- Helps remove lactic acid in the body
- Develops a mindset of self improvement
- Straightens up your posture
- Provides a healthy habit to exercise more
- Develops flexibility and range of motion
- Makes it easier to fit into different types of clothes
- Gives you a social setting to meet like-minded people
- Helps you think positive
- Saves you doctor bills down the road
- Increases creativity
- Allows you to eat unhealthy without getting fat
- Makes you drink more water
- Protects your eyes and eyesight
- Creates a mentality of respecting your body
- Builds muscle tone
- Provides opportunities to test your willpower
- Fights against allergies
- Makes you look younger than you are
- Prepares you for change
- Increases fertility for making babies
- Improves body control
- Allows your brain to think more clearly
- Helps your body store glycogen
- Boosts your body’s production of good fat
- Gets you comfortable handling pressure
- Decreases appetite for sugary drinks and unhealthy food
- Adds muscle strength
- Makes you feel hungrier after a good workout
- Takes away guilt when you do relax
- Increases the odds you make more money
- Reduces blood pressure
- Teaches you a lesson in patience to see body progress
- Alleviates back pain
- Readies you for any reunion, wedding, or social gathering
- Improves breathing ability
- Gives you a chance at a six pack
- Instills belief that you can achieve your goals and follow through
- Eases menstrual cramps
- Gets you ready to run a marathon
- Improves your business network and connections
- Provides an excuse to wear and buy new exercise clothes
- Improves reaction time
- Presents opportunities to find new business ideas
- Makes for a free social activity
- Reduces stress and anxiety
- Fights against feelings of boredom
- Protects against age-related muscle loss
- Gives you a pretty mirror view
- Raises your sexual performance
- Allows you to eat more food
- Makes you a more interesting person
- Prepares you to always look good in swimsuits
- Builds muscle size
- Adds a glow to your skin complexion
- Teaches you the value of hard work
- Gives you a reason to manage your time better
- Protects your body against injury
- Decreases the difficulty of lifting heavy objects
- Encourages the people around you to exercise
- Adds to your first impression
- Lowers the scary thought of stepping on a scale
- Increases compliments you receive from other people
- Gives your body what it loves, a good workout
If those 111 arguments didn’t convince you to take your health serious and begin a consistent exercise plan, I give up. You may be hopeless.
Just kidding. I know that’s not true. Even the most overweight, out-of-shape person can make a turn for the better to prioritize exercise.
And I know after reading this some of you will think, “Exercise is awesome. I’m going to get shredded for the beach this summer.” But then you’ll continue to not work out like nothing changed.
There’s only one road to getting in better shape, and it requires a bunch of sweat.
So snap out of it. Start exercising like you know you should. Get committed.
You owe it to your mind and body at the very least. Otherwise you’ll steal those 111 reasons from yourself.
And as I wrote in this article, the best time to start is now.