6 Ways You Can Actually Get Fit and Healthy in Your College Routine


You may think that once you’ve entered into college it means you’ve set yourself up for failure in the health department. Understandably, from the moment you set foot on campus, you booze, socialize, stress, and repeat, which leaves you little to no time for sleep, exercise, or even thinking about your health.

Actually, the idea that it’s impossible to stay fit and healthy in college is a common misconception. There have been more than enough cases to prove that you can enter and Exit College in the same or even better shape compared to before. But how do you begin? To help you get started, here are six ways you can actually get fit and healthy in your college routine:

  1. Set a fitness goal and stick to it. Most students think they simply don’t have the time for exercise. But that’s not true. There’s always a time for everything. If you’re serious about getting fit and healthy during your years in college, then create a fitness plan and make it happen. You can start by setting a goal to move 60 minutes a day at a minimum and break a sweat at least thrice a week. Check out gym equipment, such as treadmills, stationary bikes, and rowing machines, for fitness and weight loss. You don’t need to try them all at once. Go at your own pace and see where it leads from there.
  2. Walk the campus. Don’t even think about using the shuttle service to get from your dorm to the farthest class. A 20-minute walk to school and another 20-minute walk back home means 40 whole minutes of exercise without requiring you to even step foot inside the gym. See? You don’t even need to try so hard to get the exercise you need in a day. Just make sure your neighborhood is safe and get at least one friend to walk with you whenever possible.
  3. Make sure every meal contains some healthy fats. Whether you believe it or not, there is such a thing called healthy fat, which includes omega-3, monounsaturated fat, medium-chain triglycerides, and more. This nutrient is necessary for satiety, an essential part of weight management. You can get some simply from a drizzle of olive oil or from seeds and nuts sprinkled on your salad. The good news is it only takes a couple of tablespoons to hit the requirement per meal.
  4. Schedule your workout like a class. Plan your week ahead and dedicate specific time slots for your workout sessions. Stop making excuses. You can be pretty good at persuading yourself out of your commitments, but it’s time to ditch the laziness and be accountable to yourself. Make sure your designated workout time fits around your class schedule efficiently. Keep in mind that you want to treat your workout like a class but not stress about it like one.
  5. Get enough sleep. It has long been proven that having the right amount of sleep in a day is a vital aspect of staying fit and healthy. Pulling an all-nighter to work on a project, or more realistically, to binge-watch a show on Netflix, sounds tempting but will do no good for your health in any way. Not getting enough sleep makes you just as useless during workouts as you are in class. The National Sleep Foundation states that adults require between 7-9 hours of sleep per night. So get some sleep. You need it.
  6. Sign up for an intramural sport. Awaken the star athlete within you and take a chance on playing a club or intramural sport. Go for tryouts and don’t be afraid to fail. The worst that could happen is you end up learning a new skill and gaining friends. And, playing the sport would allow you to catch up with your teammates while working out at the same time. Talk about efficiency.


You need the exercise. You know you do. But you also know how to be realistic. There will be moments when working out seems difficult and not worth your time. Give yourself a break from time to time and don’t overexert yourself. Achieving balance in your life is what you must aim for. Remember, it’s never too late to stay fit and stay healthy in college.




Practicing Yoga with Common Injuries: Does It Really Help?

Two years ago while practicing various arm balances in yoga class I felt a bit of a twinge in my right wrist. Within seconds my wrist felt very arm and tingly. I didn’t mention it to my teacher right away, since it didn’t seem serious. I was attending many yoga classes for my yoga teacher training and thought it was just overexertion.

After a few more days of rigorous training I informed my teacher of what was now an official wrist injury. The pain had spread into my forearm and elbow and I knew that even attempting Adho Mukha Svanasana (Downward Facing Dog) would not be a wise choice.

My teacher provided alternatives for any posture that would call for wrist pressure. For downward facing dog she told me to come down to my forearms, which allowed my wrist to fully heal after a week.

When I read the following guest post about practicing yoga with injuries I learned how the body can heal itself with proper therapy and mindfulness in one’s practice. I hope you enjoy the post and please feel free to share your thoughts in comments below. 🙂

Millions of people from all over the world have adapted in their lifestyle the practice of yoga. Yoga is the practice of physical, mental and spiritual relaxation promoting peace and overall health. It is said that yoga brings about plenty of health benefits for the individual. Among these benefits are improved flexibility and strength of inner core, releases the tension of the muscles, reduces stress and anxiety, improve metabolism, heart rate and respiration, and in recent studies, can quite possibly lower blood pressure which is good for hypertensive individuals. However, there are instances when incorrect posture is performed during yoga and this may cause injuries.

Yoga injuries, although common, are mostly not serious and not severe. Through therapy and treatment, simple yoga injuries can be healed quickly without disrupting your yoga routines. Here are common injuries and how to continue with yoga even when having them.

Injury: Back

Back injuries are quite common among the injuries in yoga. This is because the back is the most sensitive and less flexible among the many parts of the body that is engaged when you do most yoga poses. Many back injuries from yoga stem from incorrect positioning of the body and too much strain on the back muscles. The best way to prevent this type of yoga injury is to gradually test your back on up to where it can handle when doing yoga poses. Remember that although some may be able to do it, you may take more time and practice to be able to do specific yoga poses. It takes patience and continuous practice, accompanied by being careful to avoid back injuries.

Injury: Ankle

Ankle injuries from yoga are mostly caused by sudden twisting of the ankle or incorrect positioning. It is important to remember that doing yoga should not be causing one pain. This means you can extend the flexibility of your muscles to its highest point, but when it starts to become painful, you will need to stop and take a step back. Be familiar with the prep poses and be well accustomed to these before moving on to poses that may cause injuries. Gradual positioning of the body will also help your muscles and nerves extend to accommodate the pose.

Injury: Wrist

If you have sensitive wrists which are commonly caused by computer or desk work, or if you have carpal tunnel, this is one injury you are most at risk when you do yoga. The alignment of the body is important when doing poses that puts pressure on your wrist. Pressure may not be harmful or a cause of injury as long as it is not much and distributed equally around your muscles. When pressing your hands to the ground, keep your fingers evenly spread out. You can also roll your yoga mat and place your hands there to take some pressure off the hands and wrist.

Injury: Knee

Although knee injuries from yoga are not as common as the previous ones, it is still possible especially when doing poses such as half lotus or warrior poses. It may not require surgery but it can affect your routine and slow down your yoga routine for some weeks. The best way to prevent this injury is to gradually and religiously do all the prep poses before moving to poses such as warrior or half lotus. This way, the muscles and tissues are warmed up for the pose, therefore preventing knee tears.

Injury: Neck

Neck injuries are the most frightening types of yoga injury as it will take longer to heal, among other therapies one will need to go through. Most neck injuries occur when too much pressure or weight is put on the neck without equal distribution. To prevent this type of injury, one must do all the prep poses before going into poses that put pressure or weight on the neck. Also, evenly distribute the weight throughout the body to avoid putting too much pressure on the neck.

Yoga has excellent benefits physically and mentally. This is why many people have sorted to yoga for physical activity and mental and spiritual peace. It is found to be an effective way to stay fit and healthy even with less physical activity. With yoga, you can also maintain your mental and spiritual peace. Visit the school of yoga to learn more about the benefits of this practice and how it can personally benefit you.


This is a guest post by Meera Watts of SiddhiYoga.com. Meera is a yoga teacher, entrepreneur and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes and others. She’s also the founderand owner of Siddhi Yoga International, a yoga teacher training school based in Singapore.

Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa and Dharamshala), Indonesia (Bali) and Malaysia (Kuala Lumpur).

Why I Love Fawen’s Drinkable Soups (And You Should Too)!

fawen-drinkable-soupAnn Wigmore said, “The food you eat can be either the safest and most powerful form of medicine OR the slowest form of poison.” Indeed.

Since my husband and I became vegetarian in 2005 then vegan in 2007 we have noticed some drastic changes – between having more energy, clearer skin and in our overall state of Being. For my hubby it also meant the fainting spells from eating shellfish were no more.

While going meat-free doesn’t seem like a viable option for many, clean eating has definitely increased exponentially in the last decade.

For some time my husband and I would prefer raw vegetables and fruits that we could juice or make into a smoothie. As important as it was to eat healthy it was equally as important to ensure that our food was free of pesticides. Prices for organic foods have increased somewhat in the last few years, but that doesn’t mean they are completely unattainable.

More and more people are switching to organic produce and meats due to the shocking reports of what we are now ingesting. It is time for us to care about ourselves enough to make the change we wish to see in our body temples.

A few weeks ago I was approached by Fawen Drinkable Soups, located in Brooklyn, New York. They wanted to see if I’d be interested in trying their soup products. My first thought was, “How do I drink soup?” The concept was foreign as could be as I had always been the hot soup kinda girl, but when I visited their website, read about their products in depth as well as the ingredients, I came to understand the philosophy behind their mission.

Fawen’s products are vegan, gluten free, certified organic and contain non-gmo ingredients. Plus each soup is absolutely delicious, which is plus for anyone looking to adopt a clean-eating lifestyle.

In this short video I explain not only the kind of soups Fawen carry but their nutritional facts as well. Fawen’s soups have up to 85% less sugar than than other juices and smoothies, so for people with high sugar levels this is a must-try. Even for someone like myself who loves to practice yoga outdoors and be in nature in general this is the perfect combination of superfoods that is conveniently ready-to-drink.

Please take the time to learn more about Fawen by visiting their website and follow them on Instagram and Facebook. There isn’t a better time to awaken the body with pure, plant energy. 🙂

Note: Fawen is selling in stores in the NYC Metro area – check out their store finder on their website! They also sell online and on Amazon, and ship nationwide with free shipping on all orders.

How to Achieve Mindfulness with Self Love (Interview)

michelle cruz rosado

When it comes to self-love, I found that it is one of the most difficult practices to achieve, along with meditation. Many continue to look outside of their own experience to find inner peace, strength, even searching for a more authentic version of themselves.

“You yourself, as much as anybody in the entire universe, deserve your love and affection” – Buddha

This came to mind when I was approached to be a featured speaker at “The Self Love Summit.” It’s host, Naomi Sodomin read my story about recovery from the attacks of September 11 and wondered how I could share my feelings of self love to achieve mindfulness.

It took some time, but by looking within I found the principles I have used in the past to help with my ongoing healing process. I also share the techniques, as painful as they have seemed, to practice self love in order to live a life of authenticity.

In this video Naomi shares what will be discussed in our interview. The link for free access to the summit can be found here.

The Self Love Summit from Naomi Sodomin on Vimeo.




Why Yoga is a Science, Not an Exercise


“Yoga is not a religion. It is a science, science of well-being, science of youthfulness, science of integrating body, mind and soul.”
― Amit Ray

The other day as I went for a morning run I came across a group of people who were finishing what seemed to be a rigorous boot camp training. Many of them were on their hands and knees, gasping for air.  As I drew closer I overheard the leader of the group yell, “Ok guys! Now to finish the workout with a bang, let’s do a yoga workout!”

Due to my innate curiosity I slowed my pace to a jog and watched as these agile men and women of various ages do asana (the physical practice of yoga) but were not flowing with their breath as it is taught by the ancients. In fact, many of them were struggling with balance and proper alignment.

When I first learned about yoga I was drawn only to the physical aspect and did not understand the power behind using one’s breath to safely move through each posture. I was also not aware that each movement and giving action in yoga is a form of prayer. Because it seemed that these highly-motivated people were attempting somewhat advanced poses I wondered if there was a benefit to asana being incorporated into a hard-core workout.

As I arrived home I immediately contacted my guru – a Swami in Nepal who has been a wonderful source of guidance in my yoga journey. He reminded me that yoga itself is a science, not an exercise, and I need not worry about what others do, but be mindful of my own thoughts about them.

“Two things prevent us from happiness; living in the past and observing others.”

I thanked my guru for his selfless teaching once again, for he helped me understand the power of minding my own business – in the most literal way possible.

Later on that day I came across this talk with Sadhguru Jaggi Vasudev, a yogi, mystic and best-selling author. He explains in detail the vast difference between a yoga practice and a fitness practice. His views are clear, yet witty and full of tenacity.


Nowadays I say my prayers, practice asana and meditation in the morning and working out at night. But the truth is always evidenc. There always needs to be harmony within, for happiness always follows.

Are you a yogi/yogini who works out as well? What are your thoughts on yoga being a workout? I’d love to hear your thoughts.

Namaste. 🙂

Interview: Surviving, Growing, Inspiring

Through recent years of doing interviews there have been many questions about my experience as a survivor of the September 11th attacks. It was been a true joy to have the opportunity to speak about the tragedy in a more positive light.

This past week I was approached by the hosts of “Living with Danielle and David,” to be interviewed for their podcast. Co-host Danielle Spencer you may remember was the feisty character “Dee” from the classic TV show “What’s Happening?” in the 1970’s and although I considered her an icon a little girl, her own story of survival is one of the most inspirational I have ever heard.

While I did share my experience as a 9/11 survivor we also delve into the many facets of how one can find peace in tumultuous times, embracing the present moment through prayer and meditation, and my message of healing through speaking.

The interview opened my eyes to the uplifting energy that fortunately still exists today. I am so very thankful to both David and Danielle for giving me the opportunity to open my heart and speak my truth.

You can listen to the podcast below and subscribe to “Living with Danielle and David” here. I would love to hear your thoughts in the comments section below.

If you like what you hear and you are looking for a speaker at your next event please contact me here or via my official website, MikailaRosado.com


3 Principles on Overcoming Adversity – Interview with AliShane Radio


It’s been quite some time since I’ve done an interview with a radio show, and this past week was indeed a blessing.

I met Alison Feliciano while my husband and I were part of a nationwide mortgage business in the earlier 2000s. While Alison wasn’t part of our group I felt we hit it off immediately. As time went on and each of went our separate ways I have seen this powerhouse of a woman with her future husband Shane create an awesome radio show.

In this interview I discuss the lessons I learned from the experience of the September 11th attacks, and ways of finding peace within the adversity. We also discuss tips on how to build a successful sales team, checking one’s ego and opening oneself to opportunity.

Here is an excerpt from the show. If you would like to expand your reach in social media and building their brand, contact me via my website, http://mikailarosado.com and be sure to look for more episodes on the AliShane Radio Show their Facebook page, Alishane.