Hey it's okay..

... if I have an unhealthy addiction to Netflix

... if I often make light of my caffeine dependence

... to love to personalize anything you possibly can

... to tear up when people go home on The Voice

... to have bad days at the gym

...  to miss old friends

... to rewatch F.R.I.E.N.D.S more times than humanly possible

... to be scared out of your mind yet excited beyond belief for life after graduation

... to oversleep for the gym because snuggling in bed was more important

... to use your fingers to do basic math problems

.... to eat the same food over and over again

... to be proud of yourself!


We are all human and definitely far from perfect! I know I need this reminder from time to time.

December Goals

I am a little late in the month, well later than I planned to access previous goals and create new ones. But, anytime of the month is a good time to examine goals and reevaluate if necessary, so with that being said....

Last month, specific goals that I posted about were:

1. Wash my face every single night- let's just say that goal is still a work in progress. I don't know why I can't get it together enough to wash my face every night! I know I always feel so great afterwards, yet I can't make it a habit. Well, I shouldn't say "can't" because I know I can and I will! 
2. Give my all for my big presentation in my class- This was achieved! My presentation went so so well. Like, I can't believe how well it went! I received extremely positive feedback from my professor and my classmates. I was so pleased with it and I feel so accomplished after finishing the project. Now, I am truly in the home stretch to graduation!!! 
3. Hitting all of my macros- I feel that I have been successfully completing this! You are what you consistently do. This is so, so true. I still have days where I snack a little more than I should, but more often than not I am spot on with my macros. The last month I have seen a pretty substantial amount of progress, as well as definition that definitely was not there a few months ago. I have lost 4 pounds, which although weight loss wasn't necessarily the goal, it is an indiction that what I am doing is working for me and I am happy about that. My strength has not suffered, in fact, I am still hitting PR's and increasing weights. Overall, I am happy and definitely motivated to keep on trucking through!
4. Doctor visits- well let's just say this goal will get moved right into December...and probably January. Hey, I'm just being honest. 

New goals:

1. Stick with macros! Continue what I've been doing and adjust only if results stop. 
2. Continue to stay organized with my planner. Chris ordered me my first Erin Condren planner for Christmas and I am so excited to get into it!! I am ashamed that I am behind the planner game, but Lilly Pulitzer had my heart for a few years. I am ready to venture out into the planner world now. 
3. Wash my face every single night.
4. Take my vitamins everyday!! 
5. Find the perfect Christmas gifts for everyone :)
6. Continue to blog consistently.
7. Job hunt! Apply for at least 5 jobs a week.
8. Finish the blanket I am crocheting for my new nephew due to be here in February! 

Just to name a few... These are goals that can be tracked and evaluated which is why I choose to share these goals. Plus, I think goals are very important to have. Short term and long term goals can be so motivating! I know that when I have a plan and an end goal in mind, I am more likely to work harder to achieve that goal. 

How do I adult?

Graduation is 9 days away!! ahhh! I cannot contain my excitement. It has been a very, long five years getting my undergraduate degree. It really should not have taken me this long to finish, but life happens and it is what it is. Wow, two cliches in one sentence, hm.

Anyway, I am so so excited to graduate and although I didn't plan on walking across stage, I am kind of looking forward to it now. Surprisingly, I have a good bit of my family coming to the ceremony. I honestly did not expect anyone besides Chris and Carrie to come, but it turns out just about everyone is coming and it surprisingly means a lot to me. I don't even understand that I feel so happy about it because my family is so dysfunctional and I've always kind of done my own thing, but I would be lying if I said I wasn't excited at the thought of everyone being there. The only person missing will be my mommom, and after a tearful phone call with her tonight, it definitely makes it ten times worse that she won't be there.

So, how do I adult now after college? I have basically been an adult my entire life, yet finishing college makes it feel even more official. I think it's because I now have this pressure over me that I will have this degree and loan debt hanging over my head, that I feel like I HAVE to get a job doing something in my field or putting myself into that debt will feel completely pointless. (Last week, it was brought to my attention that it was, in fact, time to pick a repayment plan for my loans. If that doesn't put things in perspective then I don't know what could). Don't get me wrong, I do want to do something in my field, but I have the added pressure of feeling like if I don't find something immediately, I will feel like a failure. I honestly have a decent paying job now, and I could potentially make a living from it. However, I definitely want to continue to pursue careers in my field because it is an area that I am passionate about. I just don't really know where to start.

The issue comes in when employers want experience, but nobody wants to give you the experience. The struggle is real. I am not above taking a lower paying job if it is in my career field; however, even those opportunities are slim and want a substantial amount of experience that I just do not have. My goal right now is to just continue to search and search for career opportunities. I chose my major because it gave me the flexibility to pursue a multitude of careers and I plan to utilize that.

I firmly believe that an education is something of value, even if it put me in a good bit of debt. So, although this has been me rambling about the fear of life after graduation, I am so ready and excited for what the future has in store. My college years have come to an end, and while it was not always perfect, or fun, I learned a lot about myself and what I want to do in life. I am confident that I have figured out what I'm passionate about, now I just have to make it happen.

Dieting sucks

Dieting is kind of difficult. No, dieting is extremely difficult. Counting macros and keeping track is not difficult. That's easy. I enjoy tracking and ensuring that I am eating for my goals. However, right now my goal is to lose some body fat. My calories have dropped a little bit so it makes it much more difficult to fit in some of my favorite snacks, like reese cups, chips, cookies, anything chocolate, ice cream, and pizza...just to name a few.

Yesterday, I bought this meal that was broccoli and chicken Alfredo and it had the BEST macros on it. I was super excited to get home from the grocery store and eat it. However, I very quickly learned why it had the best macros. There was like zero Alfredo sauce. I was disappointed for sure. Chris laughed at me when I hadn't even taken a bite yet and was getting out the scale to add another serving of regular Alfredo sauce. He reminded me that I have never actually dieted before. I have tracked and I have stuck to that, but I have never actually committed to a calorie deficit before in order to lose some body fat. As much as I hate to admit it, he was right. I was so quick to just add some more sauce without even trying the meal because I'm used to just fitting things in. But, when I am already in a calorie deficit, I need to be more mindful of what exactly I am fitting into my day. I tried the meal, and the verdict is: it sucked. It was plain and not at all what I wanted. But, I ate it and by the end of meal... I still thought it sucked. However, I was proud of myself for sticking to my goals. It was nutrient dense and gave me the macros I needed without going overboard. I chugged some water and then I moved on.

I woke up today and I felt good. My body felt good and leaner then I have in the past few weeks. Could I have added more Alfredo sauce to my meal yesterday? Sure. Was it necessary? No. I ended up meeting my macros perfectly yesterday which may have not happened had I added extra sauce that in reality I didn't need. Dieting doesn't have to be super difficult like I have been making it out to be. But, it is a diet. Even if I follow IIFYM, I am still in a calorie deficit. I am moving towards accepting this because as much as I love adding in my junk food, I also love reaching my goals. I guess I'll have to find a way to live with only one reese cup a day instead of more.

Man Crush Everyday

I have never done a Man Crush Monday post. I am not very active on social media and even if I was, I don't typically do posts like this. However, I can't help but feel so incredibly blessed everyday that I get to spend with my best friend.

Chris, you are my best friend and my entire world. I never thought I would be saying those words about somebody. I never knew I could feel this way. From the beginning we always had a connection. We instantly clicked and what I thought was a great friendship blossomed into something more than I ever imagined. You welcomed me into your life with no judgements and taught me the true meaning of happiness. You cared about me and made me feel like I finally fit somewhere. Thank you for always being my safe place, back then and still. You have been my shoulder to cry on, and the person who I laugh with. You are the person who I tell my corny jokes to, and although you give me blank stares when I say them, you always tell me them whenever you hear a new one because you know I love them. You remind me to take my vitamins everyday and you make sure I always have new coffee flavors to try. You remember everything I say, even when I accuse you of not listening to me, I know that you really are. I know this because you always prove me wrong by reciting everything I just said. Hand gestures and all.

You have taught me so much in the last few years. Like how to cook, even though I still serve you raw meat. Thank you for still trusting me to cook food for you. You have taught me to prioritize my health and to reach for goals that I didn't even know I had. Whenever I am feeling discouraged you remind me how far I have come and to snap out of it. You taught me that guacamole is the greatest food in the entire world and that chipotle doesn't taste like soap. You taught me that the single most important thing in life is my happiness. You taught me never to bet you when you say you are 99.9% sure that George Strait sings a song. You have taught me what unconditional love is and for that, I am forever grateful.

Thank you for dealing with the obscene amount of hair I lose on a daily basis. I know it's not fun or sanitary that you find my hair in your mouth or near your food. Thank you for giving me the very last scoop of your all time favorite pre workout that was pulled from the shelves forever. Thank you for making sure I always have guacamole in the house. Thank you for never judging me because of my family issues. Thank you for always filling my car up with gas and making sure my oil is changed. Past practice shows that I am not very good at car maintenance. Thank you for loving and trusting me enough to be such a prominent figure in Carrie's life. That means more than you could ever know. Thank you for taking care of me in every aspect. I love you with all of my heart.

Goal Setting

Today is a new month, AND, a Sunday. If that is not motivating to set some goals than I don't know what is. Maybe this is the coffee talking but I am feeling extra motivated to take care of business. I have a mile long to-do list today, filled with cleaning, laundry, and school work. It's also leg day which is exhausting enough, but it's a pleasant exhaustion. I have become accustomed to walking around with sore legs until about Wednesday.

I can stress myself out very easily. If I let myself, I will take feeling overwhelmed to the extreme. My way of dealing with stress and overwhelming feelings is to make lists. Tons and tons of lists. I have a list for everything. Being organized and having everything laid out in front of me at any given time makes me feel like I can get things done eventually. Even if it's one task at a time. I will literally write anything on my list. If it has to be done today or at some point, it is on a list. Who doesn't love a good list, anyway? Plus, since I do make a ton of lists I can justify having all of my nice notepads and planners! I recently ordered a notepad with Makenzie and Carrie's picture on it and it is seriously the cutest thing ever! I can see this becoming a problem in the near future, especially if shutter fly keeps sending me coupons. (Shutterfly, keep sending me coupons)

So, I was talking about goals, right?

Goals for this month:

• Wash my face EVERY. SINGLE. NIGHT. I have been taking advantage of my skin for waaay too long. I am very, very fortunate because I do have nice skin. I never really broke out or had more than the occasional blemish. However, for the past year (gasp!) I have been neglecting my poor skin and it was showing. So, lately I have been back to taking care of it and it has already improved! Moral of the story: Don't take anything for granted, even something as small as clear skin.
• Give my all for my last presentation of my college career. In three weeks I have my huge 90 minute presentation for my senior capstone class. This has been the most anticipated class since I was a freshman in college and in three weeks, it all comes to a head. I hate presentations. No, I completely loathe presentations. But, this is my last presentation, possibly forever, and it's a subject that I feel extremely passionate about so I am going to give every last ounce of effort I have towards this project. In a way, this may set the tone for the kind of work I do once I graduate in 46 days!!!! 
• Hit my macros for the entire month of November. I want to hit every single number perfectly and see what my body is capable of. 
• Go to all of the doctors that I haven neglecting to visit the past year. My health is something I prioritize very much, and I need to make sure I am getting the check ups that are required, not just visit the doctor when something is wrong. 

These are just a few of my goals I have for this specific months. Like all of my many lists, I have many goals for different aspects of my life. These goals are something that I can measure and reflect back on at the end of November to see how I have progressed through the month. 

Also, I would just like to share this picture because I had to bargain with them to even get a picture (insert rolling eyes emoji), they're lucky I liked this picture or else they wouldn't have gotten off so easily with just the one. 

Will power

I am in need of some serious will power. Halloween is in 3 days! I repeat 3 days!  That means there will be more than enough chocolate laying around the house to taunt me. Carrie is one of those rare kids who doesn't really eat candy or chocolate. Candy is not a problem for me to avoid, but chocolate will be my demise. So, if Carrie isn't eating the chocolate, what am I to do with all the unopened reese cups and snack size snickers that will be calling my name?

As I've talked about before, I follow IIFYM in terms of dieting. While I do not believe in complete restriction, I also know how important it is to meet certain macros in order to achieve the goals I have. Chocolate isn't really something that will help me achieve those goals.

In the past month or so, I have been trying to cut a little body fat. That part isn't so difficult because it comes down to calories in versus calories out. The difficulty comes in because I want to lose some body fat but I also want to keep getting stronger. I have big goals that I have worked so hard at and I would hate to see my hard work be diminished because I focused too much on losing. In order to achieve these goals, my diet has to be very specific. I need to make sure I keep protein numbers high while keeping calories a little lower, and carbs and fats a little lower than I had been in the past. Before I cut my calories back a little, a reese cup is something that was easily fit into my macros because I had a little extra wiggle room. Now, my diet is a little more strict. So, I have come up with a plan, which gave me an excuse to make a list (who doesn't love a good list?), that I will stick to during this difficult time in my life to resist the chocolate that will be ten inches away from me at any given time.

1. TRACK EVERYTHING- I know that tracking calories and logging foods isn't for everyone. However, for me, it works. And it works wonderfully. By tracking, I am much more conscious of what foods I am eating and where I am lacking for the day. Tracking in My Fitness Pal allows me to see if I am able to fit a kit kat in my day, or I could actually plan to have it in my day. I can put my macros in for the entire day, with the kit kat and know that I hit my macros the way I want to.

2. Make sure I am using the extra sugar to fuel my workouts- This is not the time to slack off and have low energy workouts. I enjoy fast paced workouts that keep my heart rate elevated during the workout anyway, so the extra sugar may be a nice boost in that aspect.

3. Don't skip out on cardio- Chris and I have been regularly doing cardio again. And I LOVE it. Running will always have my heart and the extra Halloween candy may be the extra motivation I need to keep it up!

4. Drink water- I aim for a gallon a day but if I'm being honest with myself, I don't get my full gallon everyday. Now is a perfect time to make it even more of a priority. Even though it always should be.

I am not saying that in order to indulge on some Halloween candy I have to take drastic measures. Because that is not what I will do. I follow IIFYM because if I want to have something like a butterfingers bar then I will simply fit it into my macros and still hit all of my macro numbers to ensure that I am still striving for my goals. This post is to remind myself that I can enjoy the chocolate that I love, without binging or feeling guilty.

With love of Chocolate,
Breana

Friday Favorites

I have seen Friday Favorites on almost every blog that I love and it's something I've been meaning to do.. but lets not talk about the list of things I've been meaning to do. That could take a while. 

Instead, I want to share some of my favorite things! Since this is my first time doing a post like this, this will be a general post of some of my favorite things. Eventually, I'd love to do this weekly and have a list of weekly favorite things!

1. Ocean City Trips! It was so nice to finally get a chance to spend a little more time away than just one day. It was a little chilly but we had fun. 

2. My nieces! And soon I will have a nephew to brag about :) 

3. When I am able to get Chris to smile in a picture! It doesn't happen often but when it does I feel accomplished! 

4. Netflix! I don't know how I ever lived my life without it. I was seriously missing out. I don't even know what I used to use to procrastinate with before Netflix, but I never want to go back. 

5. Fall weather! And of course, coffee! Coffee will always have my heart. 

Change isn't always so bad

I'm feeling inspired tonight. Actually, lately I've been feeling inspired. Life is not perfect, by any means, but I am very happy. A few years ago, this was not the case. I was stuck in a rut and I didn't know how to get out of it. I knew something wasn't right. I always had this sinking feeling that I just couldn't pinpoint. I was very lost.

I have changed a lot in the past two years. I eat beef, tuna fish, I can swallow a multi vitamin (although I do miss the delicious fruity chewable), and I am living the life I've always wanted, and being the person I've always wanted to be. Yet, at the same time, I am not much different at all. I still twirl my hair just as much, if not more, I still wear vanilla scented perfume, pink is still my favorite color, I am overly organized, and I still love with my whole heart.

I have made mistakes and I have hurt people who I cared about. I have been hurt, too, by those people. And one day, after a long time of denying those feelings, I finally said enough is enough. I needed to change the course of my life. I knew that the future I was allowing others to make for me, was not the future I wanted. I was terrified of the change that I knew I needed. Every day I would wake up feeling anxious because I knew it was time. Growth and change are an inevitable part of life.  It happens to everyone as they grow up. I figured out who I was and what I wanted out of life. I realized that the people I have surrounded myself with didn't see things the way I did anymore. Or maybe I didn't see things the way they did they anymore. So, after a long time coming, I said goodbye to things that weren't moving me forward. I moved on.

Moving on from everything I ever knew was one of the most difficult things I've ever done, but I knew I made the right decisions. I felt more at peace than I ever had, and I had wonderful things to look forward to. I am living my life with best friend and a beautiful little girl who makes me laugh everyday. I have my found my place in this world and it is a truly wonderful feeling.

Why ya gotta be so mean?

This is something I feel very strongly about. I believe that it is never okay to have a bad attitude. Now, I am not saying that it’s not okay to be in a bad mood, or that it’s not okay to have a bad day, or be sad, or angry about something that has happened to you. Life sucks sometimes. I know that. I have had my share of pretty sucky days. But, no matter what I am feeling on the inside, I try my very best to not act like a total jerk to everyone around me. Especially, when I am not even upset or mad with those people. And ESPECIALLY to a complete stranger.

At my job, I help people. I am providing a service to those customers and I am doing my very best to do whatever they need. Actually, in my entire working life I have worked in customer service type jobs. And you know what I've learned from working with people? That some people are just plain mean. I don't take their bad attitude personally, because I know that when it boils down to it, these people aren't angry with me. I'm sure that they have things in their lives that have made them who they are. And I am not saying that these people are not good people. I'm sure they are. I am simply saying that I have interacted with some mean people and it just makes me so sad for them. Maybe they have not experienced any positive energy in their lives. Or maybe they haven't quite learned how to handle their emotions. Or, maybe they like who they are and I am just too sensitive.

Whenever I was involved in some type of 'describe me' activity, everyone who ever described me always said I was nice. I used to get so annoyed hearing that, because it was like the only quality that anyone could come up with for me. I am ashamed to say that I actually used to see it as kind of an insult. Like, you can't see any of my other amazing qualities that I have? Gee, thanks a lot. (sarcasm). I have my bad days. And I am not perfect and I get into moods. And yet, being nice is still the quality that I am remembered for best. I honestly love that when someone thinks of me, they associate me with being nice. If that's all I'm ever remembered for, then that is perfectly fine with me.

Life has not always been easy for me. I'm not complaining, because my life has made me who I am today. Maybe that is why I feel so strongly about bad attitudes. I know struggle, and hopelessness and just plain sadness. But, I also know happiness, and how it feels when you have to deal with someone who has a bad attitude. I try to always remember how it felt when someone was mean to me or when someone didn't smile not once during an interaction with them. I also remember the people who were pleasant, and how it made me feel to interact with someone like that.

Maybe I'm 'too' nice, as I've often been told. But you know what? I'd rather be the girl who was too nice then the girl who was too mean. If being too nice is the worst thing you can say about me, then I guess I'm not so bad.

Chicken Poppers

Life got busy. (I had a typo that made the word ‘busy’ into ‘busty’ and it was funny. Just read that sentence with the word busty and you’ll understand.)  Anyway, life got a little busy on my end. I started my new job and it left me feeling a little more exhausted than I thought it would. So, aside from going to the gym, I have been watching Netflix instead of doing anything productive. I have a mile long list of books I’d like to read before my FINAL semester starts in like three weeks and I have two books just sitting on my dresser staring at me that I haven’t started. I have an afghan that I have been crocheting now for like 5 months. It will be finished by winter. It will. I promise.  Sometimes, if I am feeling frisky, I crochet while I watch Netflix. Yes, everyone should strive for my work ethic.

But, I have been continuing to hit PR’s in the gym which is always fun. It is definitely so motivating to hit PR’s, especially when you do it consistently. I have been making a huge effort to hit all of my macros. Chris and I are obsessed with the chicken poppers from Papa Johns. Apparently, the macros on those little nuggets of deliciousness are fantastic. While, I do have my doubts, I am just going with it. I mean, myfitnesspal has verified those macros, so they must be correct, right? Right. And, the Orioles keep scoring more than 5 runs in a game and winning so I have to support my local team by taking advantage of any discounts I can. (Papa Johns offers 50% off!!!)

We have also been taking X factor, which should hopefully be coming to an end soon. I have definitely gained strength during this run with ARA. I am very pleased so far. I am striving to continue to get stronger and hit my macros, especially while on X factor. I am ready to do a little dieting though. I have never actually “dieted” before.  When I first got into the fitness life, I was very weak and very, very uneducated. All those failed “diet” attempts before were for good reason. I had absolutely no idea what I was doing. I was the girl who thought I could lose weight on a fruit diet while doing my air squats. So, since I have put on actual real live muscle since then, I would love to actually see that real live muscle. Plus, I kind of miss doing cardio. Running was the thing that got me started in this journey. After Chris and I finish this run of X factor we are going to do a “cut.” I’m excited to challenge myself in that aspect of this evolving fitness world. I’m also hoping I can talk him into doing the half marathon in October with me.  We shall see.

Healthy "Tips" That Are Not So Helpful

I found this article on Buzzfeed (anyone else completely obsessed with Buzzfeed? anyone?) and I loved how they debunked these ridiculous so-called healthy tips that are spread around. I have also added my own personal commentary after some of the posts as well.

http://www.buzzfeed.com/annaborges/snack-away

15 Seemingly Smart Health Tips That Are Actually The Worst

END CARBOHYDRATE HATE.

1. Don’t eat after a certain point at night or else you’ll gain weight.

Nickelodeon / Via Twitter: @HeyArnoldLife

You’ve probably heard of the importance of ~not eating after 8 p.m.~ or something similar when you’re trying to be healthy. Timing does play into how your eating habits affect weight loss, because unhealthy foods are the worst when you eat them at inactive times, but there’s not much of a difference between eating a cookie at 3 p.m. at your desk and before you go to bed, Albert Matheny, C.S.C.S., R.D., co-founder of Soho Strength Lab in New York City, tells BuzzFeed Life. You’re inactive at both hours of the day, so your body will store that sugar as fat either way. But when it comes to snacking healthily at night, it’s all about moderation, not time. 

Better advice: “Apply the same rules of healthy eating you would at any other time of day, and you’ll be fine,” says Matheny.

Commentary: If I have macros left at the end of my night, you can bet that I WILL eat that bowl of fruity pebbles I have been craving all day. 

2. Take Tylenol or another OTC medicine to deal with a hangover.

instagram.com

Do you love your liver? DO NOT DO THIS. Mixing alcohol and acetaminophen (Tylenol) can cause liver damage. In fact, you should be super careful when you mix OTC medication with alcohol in any capacity — that Advil you took for your headache yesterday might still be in your system when you go out tonight. For more details on how to be safer when popping pills and popping bottles, read this. 

Better advice: The National Institute of Health suggests drinking slowly and on a full stomach to prevent hangovers, as well as drinking lots of water (if not between every drink, then at least before bed). Then, if you wake up in the morning feeling wretched, sports drinks and bouillon soup are good for replacing the salt and potassium you’ve lost after drinking booze.

3. Vitamins and supplements will help you be healthier.

fatmalovestodraw.tumblr.com

Nope. You do need vitamins to be healthy, yes, but the thing is, if you eat a balanced diet, you will probably get all the vitamins that you need. In fact, unless you have a specific need (like if you’re a vegan supplementing your plant-based diet with B12), vitamins could actually be hurting your health. 

Better advice: Load up on vitamin-rich foods and talk to your doctor on what deficiencies you might need to supplement.

4. Stop snacking if you want to lose weight.

National Geographic Channel / Via cheezburger.com

Snacking isn’t the enemy — mindless snacking on crappy foods is. Eating between meals is actually essential to keeping your blood sugar up and preventing you from overindulging later out of hunger, says Matheny. 

Better advice: “If you know you’re going to go more than three or four hours without any food, it’s a good idea to have at least some kind of protein,” Matheny says. If you need some ideas, check out what healthy people actually snack on here.

Commentary: Snacks are an essential part of my day. Snacks are their own food group, actually. So, if I want a snack, I will make it fit. 

5. Cut fat from your diet, because it will make you fat.

Facebook: optibacprobiotics / Via forums.daybreakgames.com

“Fat helps speed digestion, regulate your blood sugar and hormones, and keep you full and energized,” says Matheny. Translation? You do NOT want to cut it from your diet — you just want to make sure you’re eating the right kind. If you want to cut fat from your diet, says Matheny, it should be fat from processed foods (mostly saturated fat and trans fat). 

Better advice: Everyone’s needs are different, but as a general rule, Matheny says you should aim to get 30% of your daily calories from protein, 40% from fat, and 30% from carbohydrates. The simplest way to make sure you’re getting the “good” fats is to consume any fat that comes “in its whole food form.” Think: avocados, coconut, eggs, nuts.

Commentary: Ummm cut fat out? No thanks. I will keep eating my daily dose of guacamole. 

6. Carbs are terrible for you, and you should avoid them.

SNL Studios / Via thisisdieting.tumblr.com

NOPE. It’s fine if you decide you want to cut out some of the more unhealthy carbs, like highly refined flour products like white bread, but to cut them out completely will lead to problems. “Carbs are your body’s main energy source,” says Matheny. “If you cut carbohydrates completely, your body will get its energy from fat and you’ll feel dizzy and nauseous.” As long as you’re keeping it within reason and getting your carbs from the right places, carbs should be a staple of a healthy diet. 

Better advice: Always have a baseline of at least 50 grams of carbohydrates a day, says Matheny. Get them from sweet potatoes, bananas, whole wheat, and any number of healthy options that don’t deserve to be nixed from your diet.

7. Make sure you’re bundled up in the cold or rain or else you’ll get sick.

MGM / Via goslinger.tumblr.com

MGM / Via goslinger.tumblr.com

Despite the fact that you probably heard it a million times growing up, shielding yourself from the weather doesn’t have anything to do with catching a cold or flu, says Donnica Moore, M.D., author of Women’s Health for Life. “The belief comes from the fact that cough, cold, and flu season is the winter, and so people think it’s from being cold. It’s not,” she says. “In part, it’s because we’re indoors a lot more and we’re around contagious people. But the cold is also optimal for viruses to spread.”

Better advice: Obviously, you still want to make sure you’re dressed appropriately for the weather for other reasons. But if it’s getting sick you’re worried about, concentrate on hand-washing, says Moore. AKA do it a lot. Go here for more information on staying healthy.

8. If a workout doesn’t hurt, you’re not going to see results.

Anna Borges / BuzzFeed / Via youtube.com

Just like you don’t need to stay at the office till 11 p.m. every night to be a good employee, there’s no point in working out until you’re in pain, either. “Ninety-nine point nine percent of people are not trying to win a gold medal, so there’s no reason to push yourself to the absolute limit,” say Matheny. Not only is pushing yourself as hard as you can totally unnecessary for seeing results, but the harder you push, the higher your risk for injury. 

Better advice: Aim for a sweet spot of exerting 85% of your effort. And if you find yourself super sore after every workout, even weeks after you get started, something isn’t right and you should consult a doctor or a trainer, says Matheny.

9. Take vitamin C when you’re feeling sick.

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Despite the urge you probably have to reach for it once your symptoms start, vitamin C supplements don’t do you any good. SORRY. That said, keeping up on your vitamin C regularly (and not just when a cold hits) might makes your colds shorter and more bearable. 

Do this instead: Build up your immune system before the fact so you’re less likely to get sick. “The main foods that build up your immune system are green cruciferous vegetables, berries, mushrooms, and onions,” Joel Fuhrman, M.D., a board-certified family physician and author of Super Immunity, previously told BuzzFeed Life. Again, though, this isn’t an instant fix — a healthy immunity takes months to build up, and it involves not only a healthy diet, but getting enough sleep and exercise too.

10. Drink eight glasses of water a day.

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Staying hydrated is AWESOME, and you should definitely drink water throughout the day. That said, everyone has different hydration needs, and the eight-glass rule isn’t backed up by any research.

Do this instead: Drink enough water so that your pee is a pale-yellow color. These tips will help you drink more throughout the day.

Commentary: I actually strive for a gallon of water a day.. So as far as this particular tip, I may have to disagree. 

11. Do cardio to get lean, and lift weights to bulk up.

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Here’s the thing: You’re not going to get huge unless you actively try (which involves more than just lifting weights), AND you’re not going to get super lean from doing cardio alone. “While cardio will burn calories, it won’t increase your resting metabolic rate the way having more muscle does,” Matheny previously told BuzzFeed Life. “Basically, the more muscle mass you have, the more calories you’ll burn naturally each day.”

Do this instead: Mix cardio with weight lifting and body-weight exercises for whole-body health — and don’t get married to one exercise if you want the best results. “I always say don’t do anything exclusively, unless you’re going to have problems,” says Matheny. “If you just cycle all the time, your upper body will be neglected and you won’t have good bone density. If you only lift weights all the time, you won’t have good cardio health. It’s important to have variety.”

12. The longer you work out, the better.

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Logging more hours at the gym doesn’t necessarily mean you’re getting a better workout. In fact, if you can work out for hours, you’re probably not going hard enough. Matheny previously told BuzzFeed Life: “The key to getting lean and seeing fitness improvement is varying up the intensity of your workout. Going on an occasional long jog is fine, but a higher intensity workout will engage more muscles, which will help increase your metabolism in the long run.”

Do this instead: Go for high-intensity interval training and high-intensity circuit training, like these no-equipment-necessary workouts.

13. Go vegetarian if you want to be super healthy.

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Vegetarian ≠ healthy unless you do it right. It’s just as easy to be an unhealthy vegetarian as it is to be unhealthy when your diet includes meat — you still have to avoid eating junk and processed foods. And no, going meat-free will not automatically lead to weight loss unless you’re making an active effort, either.

Better advice: If you want to stop eating meat, this is what you need to know about doing it the RIGHT way. If you’re looking to lose weight, meat or no meat, start with these healthy tips from people who have been there.

14. Drink lots of milk for strong bones.

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Ah, milk. The biggest lie of your childhood. Just kidding — the calcium in milk is great for your bones, but milk isn’t the be-all and end-all of bone health, since calcium alone won’t cut it. You also need vitamin D to help your body absorb the calcium, either from your diet or from exposure to sunlight. Also, regular exercise is as important as your diet in osteoporosis prevention, according to the NIH.

Better advice: Drink milk if it suits you for calcium (you can also eat dark leafy greens, like kale; cheese; low-fat yogurt; broccoli; green beans; and almonds), but make sure you’re paying attention to vitamin D and exercise too.

15. You should avoid packaged foods at all costs because they’re awful for you.

Steven Depolo / Creative Commons / Via Flickr: stevendepolo

Less processing is generally better, because it means you’re eating more nutrients per calorie, but sometimes you need to turn to packaged foods and that’s totally OK. It won’t ruin a well-balanced diet. Also, thinking about food in terms of what’s “packaged” and “whole” could scare you away from things that are actually great, like frozen fruits and vegetables, which are easy and useful to have on hand to add to meals.

Better advice: If your goal is to eat healthily, focus on eating more vegetables and fruits as well as other whole foods, but don’t turn away from packaged stuff. Sometimes portion control or having convenient healthy options is more important than sticking to a super-strict all-natural diet, because in the long run it might be easier to adhere to.