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My daily stress levels can vary, at times it can be a 3 and at other times it can be a 10.

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My stress levels go higher when I have exams and big projects and papers coming up. I also get stressed about my future because I want to be a doctor and thinking about all of the hard classes and many years of school that I have to go through stress me out sometimes.

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Watching youtube videos and Netflix helps me lower my stress level. Also taking hot showers and baths helps me relax. Reading a book always helps me calm down and just taking time to think lowers my stress.

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Some Strategies that I do to help manage my stress is taking one day at a time and trying to think positive. Also I love doing self care and putting hair and face masks doing self care makes me more relaxed and less stressed about things. Also hanging out with my friends.

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Engaging in activities that support self-care may help reduce stress and anxiety. These can include exercise and mindfulness practices.

Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.

Certain factors may affect your vulnerability to stress. These can include:

level of social support

coping style

personality type

discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors

childhood trauma

your profession

Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including heart disease, anxiety disorders, and depression.

Here are 15 evidence-based ways to relieve stress.

If you're stressed, moving your body consistently may help reduce stress levels and improve mood.

Regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression (, ).

If you're currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.

Your diet affects every aspect of your health, including your mental health.

Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.

Not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as magnesium and B vitamins.

Minimizing your intake of highly processed foods and beverages and eating more whole foods can help ensure your body is properly nourished. In turn, this may improve your resilience to stress. Whole food options can include:

While smartphones, computers, and tablets are often necessary, using them too often may increase stress levels.

Spending too much time in front of screens is associated with lower psychological well-being and increased stress levels in adults and kids.

Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels.

Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:

People who engage in self-care typically have lower levels of stress and improved quality of life, while a lack of self-care is associated with a higher risk of stress and burnout.

Taking time for yourself is essential to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.

Self-care doesn't have to be elaborate or complicated. It simply means tending to your well-being and happiness.

Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:

Using scents to boost your mood is called aromatherapy. Aromatherapy can decrease anxiety and improve sleep.

Journaling may help reduce stress and anxiety and provide a positive outlet for your thoughts and emotions.

They noted that regular journaling may be linked to a higher quality of life, more proactive self-care behaviors, and other healthful behaviors, such as taking prescribed medications.

You can also try a guided journal if you'd prefer more targeted, expressive writing.

Caffeine is a chemical in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.

Consuming too much may worsen anxiety, according to a 2021 review of literature on the subject. Overconsumption may also harm your sleep. In turn, this may increase stress and anxiety symptoms.

People have different thresholds for how much caffeine they can tolerate. If caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated coffee, herbal tea, or water.

Although coffee has health benefits in moderation, it's recommended to keep caffeine intake under daily, which equals 4-5 cups (0.9-1.2 L) of coffee.

Still, people sensitive to caffeine may experience increased anxiety and stress after consuming less caffeine than this, so it's important to consider your tolerance.

Social support from friends and family may help you get through stressful times and cope with stress.

Having a social support system is important for your overall mental health. If you're feeling alone and don't have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that's important to you.

Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.

One way to help reduce stress and protect your mental health may be to say "no" more often. This is especially true if you take on more than you can handle because juggling many responsibilities may leave you feeling overwhelmed.

Being selective about what you take on - and saying "no" to things that will unnecessarily add to your load - can reduce your stress levels.

Creating boundaries - especially with people who add to your stress levels - is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend if you need more space.

Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating when you aren't feeling stressed.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality. It's also true that you may be more likely to procrastinate in times of stress as a coping mechanism.

A in 140 medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection.

If you find yourself procrastinating regularly, it may be helpful to make a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list. Sometimes, adding an item to the list may help you feel better about it, even if it doesn't get done immediately.

Work on the things that need to get done today, and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself.

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal - to join your body and mind by increasing body and breath awareness.

shows that yoga helps reduce stress and anxiety. Plus, it can promote psychological well-being.

These benefits seem related to yoga's effect on your nervous system and stress response.

Mindfulness describes practices that anchor you to the present moment.

Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy.

Meditating consistently, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety.

Countless books, apps, and websites can teach you the basics if you want to try meditation. There may also be therapists in your area who specialize in MBCT.

Human touch may have a calming effect and help you better cope with stress.

For example, studies show positive physical contact may help relieve stress and loneliness.

Spending more time outside may help reduce stress.

Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress.

A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people.

Hiking and camping are great options, but some people don't enjoy - or have access to - these activities. Even in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.

Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.

During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.

Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response.

Deep breathing exercises include:

Deep breathing aims to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand, and your belly rises. This helps slow your heart rate, allowing you to feel at peace.

Having a pet may help reduce stress and improve your mood.

When you cuddle or touch your pet, your body releases oxytocin - a hormone linked to a positive mood.

Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.

Several vitamins and minerals play an important role in your body's stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.

Some studies show that certain dietary supplements may help reduce stress and improve mood.

For example, your magnesium levels may deplete when you're chronically stressed.

Since this mineral plays an important role in your body's stress response, you may want to ensure you're getting enough each day. Supplementing with magnesium has to improve stress in chronically stressed people.

Other supplements, including Rhodiola, ashwagandha, B vitamins, and L-theanine, may also help reduce stress, though more research is needed to understand their potential benefits better.

However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you're interested in using supplements to help relieve stress.

Although stress is unavoidable, being chronically stressed takes a toll on your physical and mental health.

Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.
Read this article in Spanish.

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16 Simple Ways to Relieve Stress and Anxiety

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Excess stress is a common problem. Learn effective ways to relieve stress and anxiety.

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These days it's hard not to get overwhelmed once in a while. Between juggling work, family, and other commitments, you can become too stressed out and busy. But you need to set time aside to unwind or your mental and physical health can suffer.

Learning how to manage your stress takes practice, but you can -- and need to -- do it. Here are 10 ways to make it easier.

Modern life is so busy, and sometimes we just need to slow down and chill out. Look at your life and find small ways you can do that. For example:

Set your watch 5 to 10 minutes ahead. That way you'll get places a little early and avoid the stress of being late.

When you're driving on the highway, switch to the slow lane so you can avoid road rage.

Break down big jobs into smaller ones. For example, don't try to answer all 100 emails if you don't have to -- just answer a few of them.

Accept that you can't do things perfectly no matter how hard you try. You also can't control everything in your life. So do yourself a favor and stop thinking you can do so much. And don't forget to keep up your sense of humor. Laughter goes a long way towards making you feel relaxed.

Figure out what are the biggest causes of stress in your life. Is it your job, your commute, your schoolwork? If you're able to identify what they are, see if you're able to eliminate them from your life, or at least reduce them.

If you can't identify the main causes of your stress, try keeping a stress journal. Make note of when you become most anxious and see if you can determine a pattern, then find ways to remove or lessen those triggers.

You need to plan on some real downtime to give your mind time off from stress. If you're a person who likes to set goals, this may be hard for you at first. But stick with it and you'll look forward to these moments. Restful things you can do include:

You need to set aside time for things you enjoy. Try to do something every day that makes you feel good, and it will help relieve your stress. It doesn't have to be a ton of time -- even 15 to 20 minutes will do. Relaxing hobbies include things like:

Reading

Knitting

Doing an art project

Playing golf

Watching a movie

Doing puzzles

Playing cards and board games

If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a trusted clergyman, your doctor, or a therapist.

And you can also talk to yourself. It's called self-talk and we all do it. But in order for self-talk to help reduce stress you need to make sure it's positive and not negative.

So listen closely to what you're thinking or saying when you're stressed out. If you're giving yourself a negative message, change it to a positive one. For example, don't tell yourself "I can't do this." Tell yourself instead: "I can do this," or "I'm doing the best I can."

Working out regularly is one of the best ways to relax your body and mind. Plus, exercise will improve your mood. But you have to do it often for it to pay off.

So how much should you exercise every week?

Work up to 2 hours and 30 minutes of moderately intense exercise like brisk walks or 75 minutes of a more vigorous exercise like swimming laps, jogging or other sports.

Focus on setting fitness goals you can meet so you don't give up. Most of all remember that doing any exercise is better than none at all.

When you're stressed, your muscles get tense. You can help loosen them up on your own and refresh your body by:

Stopping and taking a few deep breaths can take the pressure off you right away. You'll be surprised how much better you feel once you get good at it. Just follow these 5 steps:

1. Sit in a comfortable position with your hands in your lap and your feet on the floor. Or you can lie down.

2. Close your eyes.

3. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or anywhere that gives you a peaceful feeling.

4. Slowly take deep breaths in and out.

5. Do this for 5 to 10 minutes at a time.

Eating a regular, well- balanced diet will help you feel better in general. It may also help control your moods. Your meals should be full of vegetables, fruit, whole grains, and lean protein for energy. And don't skip any. It's not good for you and can put you in a bad mood, which can actually increase your stress.

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Stress can be bad for your mental and physical health. Learn ways to manage and reduce stress in your everyday life.

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The food I eat daily usually consists of:
Salads
bagels
chicken and rice
chips
vegetables and fruit

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I think that the chips and rice and chips are processed foods because they are not fresh.
Fruits, vegetables and salads I feel like are considered whole foods because they are healthier and are fresh and have less preservatives.

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I have positive and negative eating habits. When I am happy and less stressed and feeling good I tend to eat healthier and when I eat healthy I feel better, stronger and smarter. When I am sad and stressed out from life and school I tend to eat junk food and sweets. I noticed when I eat junk food I get acne and my blood pressure rises which is not good.

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Healthy Eating Tips : How to Eat Healthy While in College

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Centers for Disease Control and Prevention

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Permanently improve your eating habits with this thoughtful approach.

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Healthy food can be expensive.

Therefore, it can be difficult to eat well when you're on a tight budget.

However, there are many ways to save money and still eat whole, single-ingredient foods.

Here are 19 clever tips that can help you eat healthy on a budget.

When it comes to saving money at the grocery store, planning is essential.

Use one day each week to plan your meals for the upcoming week. Then, make a grocery list of what you need.

Also, make sure to scan your fridge and cabinets to see what you already have. There are usually a lot of foods hidden in the back that can be used.

Only plan to purchase what you know you're going to use, so that you don't end up throwing away a lot of what you buy.

Bottom Line: Plan your meals for the week and make a grocery list. Only buy what you're sure you will use, and check out what you already have in your cupboards first.

Once you've planned your meals and made your grocery list, stick to it.

It's very easy to get sidetracked at the grocery store, which can lead to unintended, expensive purchases.

As a general rule, try to shop the perimeter of the store first. This will make you more likely to fill your cart with whole foods.

The middle of the store often contains the most processed and unhealthy foods. If you find yourself in these aisles, look to the top or bottom of the shelves rather than straight ahead. The most expensive items are usually placed at eye level.

Additionally, there are now many great grocery list apps to help you shop. Some of them can even save favorite items or share lists between multiple shoppers.

Using an app is also a great way to make sure you don't forget your list at home.

Bottom Line: Stick to your grocery list when you're shopping. Shop the perimeter of the store first, as this is where the whole foods are generally located.

Cooking at home is much cheaper than eating out.

Make it a habit to cook at home, rather than eating out at the last minute.

Generally, you can feed an entire family of 4 for the same price as buying food for one or two people at a restaurant.

Some people find it best to cook for the entire week on the weekends, while others cook one meal at a time.

By cooking yourself, you also gain the benefit of knowing exactly what is in your food.

Bottom Line: Cooking at home is way less expensive than eating out. Some find it best to cook for the entire week on weekends, while others like to cook one meal at a time.

Cooking large meals can save you both time and money.

Leftovers can be used for lunches, in other recipes or frozen in single-portion sizes to be enjoyed later on.

Leftovers usually make very good stews, stir-fries, salads and burritos. These types of food are especially great for people on a budget.

Bottom Line: Cook large meals from inexpensive ingredients, and use your leftovers during the following days.

If you go to the grocery store hungry, you are more likely to stray from your grocery list and buy something on impulse.

When you're hungry, you often crave foods that aren't good for you or your budget.

Try to grab a piece of fruit, yogurt or other healthy snack before you go to the store.

Bottom Line: Shopping while hungry can lead to cravings and impulsive buying. If you're hungry, have a snack before you go grocery shopping.

Some foods are way cheaper in less processed form.

For example, a block of cheese is cheaper than shredded cheese and canned beans are cheaper than refried ones.

Whole grains, like brown rice and oats, are also cheaper per serving than most processed cereals.

The less processed foods are also often sold in larger quantities, and yield more servings per package.

Bottom Line: Whole foods are often less expensive than their processed counterparts. You can also buy them in larger quantities.

Most stores offer generic brands for nearly any product.

All food manufacturers have to follow standards to provide safe food. The generic brands may be the same quality as other national brands, just less expensive.

However, read the ingredients lists to make sure that you're not getting a product of lower quality than you're used to.

Bottom Line: Most stores offer generic brands for many products. These are often of the same quality as more expensive national brands.

Cut out some of the junk food from your diet.

You would be surprised to see how much you may be paying for soda, crackers, cookies, prepackaged meals and processed foods.

Despite the fact that they offer very little nutrition and are packed with unhealthy ingredients, they are also very expensive.

By skipping the processed and unhealthy foods, you can spend more of your budget on higher quality, healthy foods.

Bottom Line: Stop buying junk food at the store. It is expensive and packed with unhealthy ingredients. It also offers little or no nutritional value.

If you have favorite products or staples that you use frequently, you should stock up on them when they're on sale.

If you're sure that it's something you'll definitely use, you may as well stock up and save a little money.

Just make sure that it will last for a while and won't expire in the meantime. It will not save you any money to buy something you'll end up throwing out later on.

Bottom Line: Stock up on staples and favorite products when they're on sale. Just make sure that they won't go bad in the meantime.

Fresh meat and fish can be quite expensive.

However, you can get many cuts of meat that cost way less.

These are great to use in burritos, casseroles, soups, stews and stir fries.

It may also be helpful to buy a large and inexpensive cut of meat to use in several different meals during the week.

Bottom Line: Less expensive cuts of meat are great to use in casseroles, soups, stews and burritos. These types of recipes usually make big meals and lots of leftovers.

Eating less meat may be a good way to save money.

Try having one or two days per week where you use other protein sources, such as legumes, hemp seeds, eggs or canned fish.

These are all very inexpensive, nutritious and easy to prepare. Most of them also have a long shelf life and are therefore less likely to spoil quickly.

Bottom Line: Try replacing meat once or twice a week with beans, legumes, eggs or canned fish. These are all cheap and nutritious sources of protein.

Local produce that is in season is generally cheaper. It is also usually at its peak in both nutrients and flavor.

Produce that is not in season has often been transported halfway around the world to get to your store, which is not good for either the environment or your budget.

Also, buy produce by the bag if you can. That is usually a lot cheaper than buying by the piece.

If you buy more than you need, you can freeze the rest or incorporate it into next week's meal plans.

Bottom Line: Produce that is in season is typically cheaper and more nutritious. If you buy too much, freeze the rest or incorporate it into future meal plans.

Fresh fruits, berries and vegetables are usually in season only a few months per year, and are sometimes rather expensive.

Quick-frozen produce is usually just as nutritious. It is cheaper, available all year and is usually sold in large bags.

Frozen produce is great to use when cooking, making smoothies, or as toppings for oatmeal or yogurt.

Furthermore, you gain the advantage of being able to take out only what you're about to use. The rest will be kept safe from spoiling in the freezer.

Reducing produce waste is a great way to save money.

Bottom Line: Frozen fruits, berries and vegetables are usually just as nutritious as their fresh counterparts. They are available all year round and are often sold in large bags.

Buying some foods in bulk quantities can save you a lot of money.

Grains, such as brown rice, millet, barley and oats, are all available in bulk.

They also keep for a long time, if you store them in airtight containers. This is also true for beans, lentils, some nuts and dried fruit.

These are all staple foods that are relatively inexpensive and can be used in a variety of healthy meals.

Bottom Line: Many foods are available in bulk for a way lower price. They keep for a long time in airtight containers, and can be used in a variety of healthy, inexpensive dishes.

If you can, it is a great idea to grow your own produce.

Seeds are very cheap to buy. With some time and effort, you may be able to grow your own herbs, sprouts, tomatoes, onions and many more delicious crops.

Having a continuous supply at home saves you money at the store.

Home-grown produce may also taste a lot better than the store-bought varieties. You can also guarantee that it is picked at the peak of ripeness.

Bottom Line: With some time and effort, it is easy to grow your own produce, such as herbs, sprouts, tomatoes and onions.

Eating out is very expensive, especially if done regularly.

Packing your lunch, snacks, drinks and other meals is less expensive and way healthier than eating out.

If you have adapted to cooking large meals at home (see tip #4), you'll always have a steady lunch to bring with you without any additional effort or cost.

It does require some planning, but it should save you a lot of money at the end of the month.

Bottom Line: Packing your own lunch reduces the expense of eating out. This can save you a lot of money in the long run.

Coupons are a great way to save some money.

Just be sure to use them wisely. Most coupons are for unhealthy, processed foods.

Sort out the good quality deals from the junk, and stock up on cleaning products, healthy foods and other staples that you'll definitely use.

By cutting the cost of products needed around the house, you can spend more of your budget on healthy foods.

Bottom Line: Coupons may be a great way to stock up on cleaning products and healthy foods. Just make sure to avoid the ones that involve processed and unhealthy foods.

There are a lot of foods available that are both inexpensive and healthy.

By making some adjustments and using ingredients that you may not be used to, you can prepare many delicious and inexpensive meals.

Try increasing your use of eggs, beans, seeds, frozen fruits and vegetables, cheaper cuts of meat and whole grains.

These all taste great, are cheap (especially in bulk) and very nutritious.

Bottom Line: Incorporating more inexpensive yet healthy foods into your daily routine will help you save money and eat well.

There are several online retailers that offer healthy foods for up to 50% cheaper.

By registering, you get access to daily discounts and deals.

What's more, the products are then delivered straight to your door.

Thrive Market is a very good online retailer that focuses exclusively on healthy and unprocessed foods.

Buying as much as you can from them can save you money.

Bottom Line: Online retailers sometimes offer healthy foods for up to 50% cheaper, and deliver them all the way to your doorstep.

You don't have to break the bank to eat well.

In fact, there are many ways to eat healthy even on a very tight budget.

These include planning your meals, cooking at home, and making smart choices at the grocery store.

Also, keep in mind that junk food costs you twice.

Bad health comes with medical costs, drugs and even reduced work capacity.

Even if eating healthy was more expensive (which it doesn't have to be), then it would still be worth it down the line.

You really can't put a price on good health.

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19 Clever Ways to Eat Healthy on a Tight Budget

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Healthy food can be expensive. Therefore, it can be difficult to eat well when you're on a tight budget. However, there are many ways to save money and still eat whole, single-ingredient foods. Here are 19 clever tips that can help you eat healthy on a budget.

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I have managed to stay active in college. Because my health is important to me and i want to take care of myself. I think that being physically active can benefit a lot in college.

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Taking zumba classes
Doing cardio workouts three times a week
Doing arm, abs, and leg workout daily
Running and Jogging
Joining a fitness group or club

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How does Physical Activity help with your academic life?

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How does Physical Activity help with your academic life?

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Being physically active can do a lot for your academic career. Studies have shown that when people workout daily their brain function is higher and their blood flow is better. This could help with learning and taking exams.

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The Rec Center offers many sport clubs for anyone interested in joining a sport or wanting to know more about the sport.

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19 Effective Cardio Exercises for a Gym-Free Workout

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No equipment or gym membership? No problem. Here are 19 high intensity cardio exercises you can do right in your own living room.

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So you want to lose weight and get in shape, but you don't want to leave your house?

Well, as your fitness Yoda, I will teach you a great bodyweight workout routine you can do anywhere:

In your living room, at a park, or in a galaxy far, far away....
These are the types of workouts we build for our busy Online Coaching Clients, and I'm pumped to share it with you today!
Let us build a bodyweight training program for you!
Here's how we'll dig into the different parts of this workout and get to the action:
Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home.
I'll send it on over when you join the Nerd Fitness Rebellion in the box below:
Note: If you're here because your gym is shut down due to the outbreak of Covid-19, check out our guide "How to Stay In Shape (While Staying Inside)."

The Benefits of BodyWeight Workout Circuits
What makes bodyweight circuits work so well?
Every bodyweight exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories.

Essentially, circuit weight training, or circuit bodyweight training, burns more calories than interval training, and that in turn burns WAY more calories than steady cardio.
When you strength train, you burn calories.
Then, your body needs to spend hours and hours afterward rebuilding your muscles, which in turn burns even more calories (they call this the "afterburn" effect).
As we cover in our Coaching Program and the throughout Nerd Fitness Prime, nutrition will account for 80-90% of our success or failure when it comes to getting in shape, might as well spend our time exercising being efficient and strong, right?
Want to make better food decisions? Read our Beginner's Guide to Healthy Eating.

If you're trying to lose weight, spending hours doing cardio on a treadmill can be a really crappy, boring, inefficient use of your time.

If you're a busy person (and I know you are), why spend hours doing something when you can be MORE efficient and build a better physique with less time?
Enter the Beginner Bodyweight Workout.
I'm going to take you through a basic home workout today that can be completed anywhere - in your house, apartment, out at a park, in your basement, on the moon, wherever.

Beginner Body Weight Workout Video & exercises
This is the Beginner Bodyweight Workout (3 Circuits):

20 Bodyweight squats.

10 Push-ups.

10 Walking lunges (each leg).

10 Dumbbell rows (use a milk jug or other weight).

15 Second Plank.

30 Jumping jacks.

See our section below on best bodyweight exercises to see how to do each of these exercises!
In a circuit routine, you'll do each exercise in succession without a break in between (if you're able).

Once you've finished all exercises in the circuit, do it again.

If you're still able after the 2nd run through, go for a third.

Because all of these exercises come one after another, you're bound to get tired - and that's okay!

It's better to stop and take a break than to do an exercise incorrectly.

Before you start, don't forget to do a Dynamic Warm-Up - Make sure to get your heart rate pumping and get your muscles warmed or you're just asking for injury.

You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!
After you've completed your workout at home, feel free to cool down and stretch after. "HOW OFTEN SHOULD I DO THE BEGINNER BODYWEIGHT WORKOUT?"
Do this routine 2-3 times a week, but never on consecutive days.

You don't build muscle when you're exercising, you build muscle when you're resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.
I like to follow a training pattern of: Alternatively, pick one of these fun exercises to do on your off days instead!
In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)!
I'll send it to you right away when you sign up in the box below:
The 12 Best Bodyweight Exercises For Beginners
As laid out above in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training!
Here's how to do every movement in the Beginner bodyweight routine:
1) KNEE PUSH-UP 2) ELEVATED PUSH-UP 3) REGULAR PUSH-UP
We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5 minute video:
4) ASSISTED BODYWEIGHT SQUAT (if you can't do regular bodyweight squats): 5) PROPER BODYWEIGHT SQUAT: If you want even more instruction, here's how to do a proper bodyweight squat: 6) SUPPORTED LUNGES: 7) REGULAR LUNGES: 8) ONE ARM ROW (Use a milk jug, suitcase, or actual dumbbell): 9) PLANK 10) SIDE 11) WALKING JACKS (if you can't do jumping jacks) 12) JUMPING JACKS
If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:
"The 42 Best Bodyweight Exercises You Can Do Anywhere."
Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness - but EVERYBODY starts with bodyweight training like these movements and this workout!

Our coaching program changes lives. Learn more here!

An Important Note About Nutrition!
Along with this bodyweight routine, you need to make sure you're eating properly!
A good workout and crappy diet won't help you lose weight .

After all, one of the Rules of the Nerd Fitness Rebellion is "you can't outrun your fork" and you can't out-train a bad diet!

This means if you don't ALSO fix your relationship with food, then all the exercise you do won't be helping you lose weight and building muscle.

If you are trying to lose weight, then you need to fix your nutrition first and foremost. Eating healthy is key!

You can either learn to track your food through counting calories ( calculate your daily caloric needs here), or you can look into our healthy plate strategy:
We've actually developed our own 10-level nutrition system and mindset blueprint in Nerd Fitness Prime, but let me break this down into some basics:

Eat natural, whole foods whenever possible.

Leave the soda, candy, and junk food out of your system.

Cut back on sugar and liquid calories wherever you can. The stuff is in everything!

Swap out the grains on your plate for vegetables when you can.

Make sure you get enough protein each day (meat, chicken, fish) - this helps with rebuilding muscles and things like that.

You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:
how you eat will be responsible for at The raw honest truth: least 80% of your success or failure.

I'm not kidding when I say that. If you don't develop a healthier relationship with food, no amount of exercise will get you there.

So if you're doing this workout program because you're interested in losing weight, know that training is only 10-20% of the puzzle!

The WORST is dutifully doing this workout routine for months or going to the gym for years and not getting results because you didn't eat the right way!

That was me - I spent 6 years without results because I didn't know how to eat correctly to go along with my training!

If you don't have months or years to make mistakes, and just want your own Yoda to tell you what to do, you're in the right place!

We've been helping busy people like you train at home and make better food decisions without hating life! It's our 1-on-1 Online Coaching Program, and it might be a great fit for you.
Schedule a call with us to learn more by clicking on the image below:
Learn how to lose weight and get strong with our Coaching Program!

After the Beginner Bodyweight Workout: Next Steps!
Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better.
If doing just one circuit of the workout was really challenging, no big deal!

Write down how you did, and try to do just 1 more rep or exercise next time through.

The whole point is "do a bit more than last time."
I also have MULTIPLE options for you to take for your next step too. Pick the option below that best aligns with your goals and timeline:
1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!
2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime! Nerd Fitness Prime contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more!
Learn more about Nerd Fitness Prime!

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!

I'd love to hear how this workout went for you, and how else we can help!

This is what we've dedicated our lives to, and you're now part of a killer community.

Welcome to the Nerd Fitness Rebellion!

You can do this, we got your back!
-Steve PS: If you're looking for more workout routines to follow, I got you covered: ###
PHOTO SOURCES: fourbrickstall: "Follow or follow not. There is no follow for follow.", Army Push-ups, Caveman cooking over fire.

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Bodyweight Workout for Beginners: 20-Minute at Home Routine | Nerd Fitness

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So you want to lose weight and get in shape, but you don't want to leave your house? Well, as your fitness Yoda, I will teach you a great bodyweight workout routine you can do anywhere: In your living room, at a park, or in a galaxy far, far away....

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Most of us struggle with finding time to get to the gym. I know I do. Not only does the gym get crowded when I'm usually free, it also takes a degree of planning and preparation that can quickly drain my motivation to work out in the first place.

The solution? At-home workouts! Although you may think you need an entire living room or a bunch of home equipment to get a decent workout in, there are so many practices and routines you can do in a dorm room-things that won't break the bank buying gear or upset your downstairs neighbors.

Dorm room workouts are great because you can squeeze them in between studying or hanging out and do them whenever you please; no traveling necessary. Here are a few of the easiest ways to get started:

YouTube: Yoga with Adriene

Yoga is a discipline that incorporates aspects of meditation and physical postures to calm the mind and keep the body healthy. Is it as effective as cardio or weight-training if you're looking for drastic physical results? No, but the health benefits, both physical and mental, of practicing yoga are enough of a reason to get started.

Not only is it stress relieving, but it also improves balance and flexibility. It can even help prevent injury, improve blood circulation, build strength, and boost your energy.

To get started at home, Yoga with Adriene is one of the more popular online yoga channels around. Adriene has been making videos for years, so her back catalog is extensive and handily organized with playlists. She even makes playlists customized for each month, so you don't have to spend a lot of time thinking about what you want to do - just do the next video on the list!

I'm really enjoying her 10-Minute Yoga for Self-Care routine (above) right now. It's short and simple, and really easy to do right before bed or when I first wake up just to really stretch everything out.

It also works great as a cool down after some more intense cardio, like some of the videos on this list.

The best part? Sometimes her dog is in her videos with her.

Youtube: Sarah Beth Yoga

Youtube Yoga gurus aren't in short supply, which is great because you can find the perfect one to fit your exercise style. Another Youtube yogi I love is Sarah Beth Yoga.

Sarah Beth's videos are designed to fit into your busy schedule with practices ranging from quick 10-minute sessions to morning detoxes to full-length power yoga classes, designed to make you sweat and tone the body.

Her videos are accompanied by relaxing music, and she keeps her instruction mainly focused on the poses themselves, leaving you plenty of space to relax your thoughts and embrace some quiet time.

She also likes to leave in moments when she falls out of poses, making her instruction even more relatable and fun. There's no pressure to get it all right. Her approach to yoga is inspirational and worth looking into if you want to relax the mind while getting healthier.

YouTube: Adam Rosante

On the complete opposite end of the spectrum is Adam Rosante fitness - nothing low-energy here! His videos are all about getting maximum results in minimal time.

Adam's videos are more cardio-focused, with HIIT (high intensity interval training) but come in shorter bursts so you can squeeze a workout in whenever, or mix and match with other videos.

My favorite right now is his 7-Minute Cardio Fat Burning Workout, which is quick and dirty. It doesn't come with a cool down, but many of Adriene or Sarah Beth's videos would be a perfect match for stretching out the body after going hard.

He doesn't have any new videos (sad!), but there are still plenty of older videos in a variety of options so you can find what works for you!

YouTube: Blogilates

Perhaps the most famous and celebrated Pilates Youtuber, Cassey Ho, aka Blogilates, posts videos regularly with routines for people of all levels. The inventor of Pop Pilates-a unique way to practice that pairs Pilates workouts with fun, upbeat pop music-Cassey is a legend in the fitness world.

From beginners' workouts for those just getting started to full-length classes and HIIT workouts (which she calls PIIT), the best part about Cassey's videos is that so many of them are equipment free and apartment friendly! This means all you'll need is a yoga mat or a towel and enough free space to lay out. The rest is up to you.

Blogilates has short and long length workout videos for virtually anything you're looking for, from cardio to stretching, even equipment free arm workouts (this was super exciting to me because I literally can't hate lifting weights).

For instance, if noise is a concern for you in your apartment/home/dorm room, then I would highly recommend Blogilates' Silent Death Cardio video:

Specifically designed to give you a high-intensity cardio video without any jumping or running, it's perfect for not waking up roommates or the cranky neighbor downstairs.

Cassey's instructions are pretty straightforward and the music is high-energy and positive, so her videos are a great way to start your day - or turn it around after a long day of classes and work.

She also has several calendars to help you get started complete with daily workout schedules and healthy recipes to try. You've got to give the Blogilates lifestyle a try if you're looking for an easy-access workout plan you can take with you from the dorm room to wherever you go next.

YouTube: Fitness Marshall

If traditional workouts aren't your thing, then I suggest trying some dance tutorial videos as your workout. My current fave is the Fitness Marshall, which uses current pop music as the backdrop for high-energy, music-fueled dance videos.

Since the videos run the length of one song, these are also quick and easy ways to get your heart rate up, and give you some new moves along the way. They also have a playlist, updated regularly, with a selection of a few songs, to get a full workout.

There are also options for getting more engaged with the workouts, like getting dance tutorials and more information by subscribing to their newsletter.

One of my favorite songs right now is "Without Me" by Halsey, and Fitness Marshall has a video for that (above)!

Youtube: Leilah Isaac Belly Dance

Belly dance, also known as Arabic dance, originated in Egypt and has spread across various regions. Being a professional belly dancer is going to require a lot more training and artistry than practicing in your dorm room; but fortunately, belly dance can be incorporated into workouts for a fun, innovative, and sexy way to exercise and build confidence.

Belly dance requires an incredible amount of strength and flexibility in the core and legs, as well as a great deal of focus to layer together multiple moves. So, it's a fantastic way to simultaneously loosen up from stress and tone your muscles.

If you're looking to give this feminine and artful form of cardio a try, there are instructors online who can help!

Leilah Isaac, professional belly dancer and actress, has a fitness channel where she teaches cardio and toning by combining fitness moves with belly dance.

Great for beginners, Leliah's infectious personality is inspiring and motivating. Even if you've never danced at all before, she has videos for all levels teaching you the basics, encouraging everyone to do their best and just have fun.

The point of her videos isn't to make you a pro dancer but to enjoy yourself and love your body while getting in a good workout. So, don't worry if you're completely new. You'll definitely get stronger and more confident as you follow along with Leilah's amazing tutorials.

Her equipment-free workouts are perfect for doing in a dorm or apartment or with friends and also don't require any specialized workout clothes. However, you may want to pick up a colorful hip scarf or two once you get really into it!

Amazon Prime: Erica Vetra

Going up slightly in the cost tier and fitness level, Amazon Prime has a lot of workout options for people who are subscribers (and students get a discount on Prime!).

These are generally longer videos than the Youtube videos mentioned above, so they're great for when you've built up your fitness level and want to tackle something more difficult.

My favorites are the videos by Erica Vetra, in her Weight Loss Yoga Workout series. There are a few different videos, at varying stages of skill and familiarity with yoga poses, but they're all guaranteed to give you a great workout. Like, sore-for-the-next week-great workout.

As mentioned, the run time is a little long, with most videos over an hour long, so sometimes I'll watch half and then skip to the cool down. I highly recommend these if you're trying to work on flexibility, weight loss, breathing, or toning without bulking.

Bonus: What to Wear When You Work Out at Home

The great thing about these at-home workouts is that they don't require any expensive gear and you can wear whatever you want. That said, I find that wearing some cute workout gear can get me in the right mindset and motivate me to work out harder.
So here are a couple of ideas for cute workout gear you can wear when you work out at home:
To start, I love to get affordable workout clothes are Old Navy (a favorite amongst me and my friends for leggings) and Target. They're cute and won't break the bank, plus the performance is more than adequate for working out at home.

If you want to spend a bit more, Cassey Ho (of the aforementioned Blogilates workouts) has some insanely adorable at home workout gear for sale.

Cassey's online shop sells workout mats, leggings, sports bras, and other active gear that's cute, durable, and bound to inspire you to keep working harder. If you fall in love with Cassey's Pilates training, you'll definitely want to pick up a few.

The options are endless...

Finding ways to get in shape and stay fit doesn't have to be expensive or even time-consuming. There are plenty of options online, and I've only just scratched the surface. Feel free to explore and find what works for you, and then share with us!

What do you like to do for exercise? Do you have any secrets for wellness on the cheap? Let us know!

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7 Quick, Free At-Home Workouts for College Students - College Fashion

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Most of us struggle with finding time to get to the gym. I know I do. Not only does the gym get crowded when I'm usually free, it also takes a degree of planning and preparation that can quickly drain my motivation to work out in the first place. The solution?

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Different Types of Financial Aid options

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Different Types of Financial Aid options

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Being a college student can be stressful, especially when it comes to financial aid. There are many ways to get aid.

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Pell grants are for students who are in financial need. They have to maintain a certain GPA to get this grant as well.

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Most students do loans. Loans is when you borrow money from the government and then after you graduate college you have to pay the government back. The interest rate goes up as the years go by.

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Applying for scholarships is a very good thing to do when you are in college. There are many scholarships that you can apply to and it is a good way to get money to help with college.

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The Free Application for Federal Student Aid - also known as the FAFSA - rolls out Oct. 1 for students who plan on attending college in fall 2020. While college application deadlines may be months away, experts stress that students and their families should file their FAFSAs as soon after Oct. 1 as possible.

The FAFSA is a financial aid form administered by the Department of Education that helps students qualify for loans and financial aid. Household data from the FAFSA -such as annual income and savings - is crunched by the Education Department to determine how much a family could pay toward college. Colleges also receive data from the FAFSA, which serves as the basis for their financial aid offers to applicants, as well as state agencies.

"This year, there are 13 states that use the FAFSA that award their grants on a first-come, first-served basis or until the money runs out," says Mark Kantrowitz, an expert on student financial aid and the publisher of SavingforCollege.com. "The early bird gets the grant."

Those states are: Texas, Illinois, North Carolina, Alaska, Indiana, Kentucky, Nevada, South Dakota, Oklahoma, Oregon, South Carolina, Vermont and Washington, according to the Department of Education. But some colleges also award financial aid to those who apply first, which underscores the importance of getting the application completed as soon as possible, Kantrowitz adds.

Shake off student debt: How 2020 presidential election may help you shake off student loan s

FAFSA deadline: When is it?

The FAFSA federal deadline for students enrolling in the 2020-21 academic year doesn't close until June 30, 2021. But, as noted earlier, many states and colleges apportion financial aid to those who apply first, which is why experts urge students and their families to apply as soon as possible. Students can find a list of state deadlines here.

Below are three pitfalls to watch out for with the FAFSA, according to experts.

1. Skipping the FAFSA

About one-quarter of families never complete the FAFSA, according to research from student loan company Sallie Mae. The most common reason? Families say they believe they won't qualify for aid, says Sallie Mae spokeswoman Ashley Boucher.

"That's painful to hear because almost every family qualifies for financial aid," Boucher says. "It's not all need-based. There are a lot of scholarships and merit-based scholarships a school might grant you, but you have to fill out a FAFSA for a school to qualify for them."

On top of that, federal loans are available only to students who complete a FAFSA, which means you'll need to submit the form if your child intends to borrow through a Stafford loan or other types of loans offered by the government.

2. Waiting to file the FAFSA

Because the FAFSA requires students to list at least one college they plan on applying to in order to complete the application, some families hold off, Kantrowitz notes. But that delay could result in lost aid, given the first-come, first-served approach used by some states and colleges.

"All you have to have on the FAFSA is one college listed," Kantrowitz says. "It should be an in-state public college because some of the states will only consider you for a state grant if an in-state public college is listed on the FAFSA."

Families can add colleges as their students hone in on their list of dream schools, he adds.

Other families say they delayed because they weren't aware of the deadline or didn't have all the data they needed, Sallie Mae found in its survey. To apply, both you and your student will need to register for your own Federal Student Aid ID, which can be done here.

It helps to gather the information you'll need before sitting down to fill out the form. The Department of Education says you'll need your Social Security number; driver's license; 2018 tax returns and your bank statements.

3. Inputting the wrong data

This year could prove trickier for some families completing the FAFSA, says Charlie Javice, the founder and CEO of Frank, a company that helps students fill out the FAFSA. Because the IRS simplified the 1040 tax form for 2018, there may be some compatibility issues between the IRS Data Retrieval Tool, which automatically grabs your tax return data for the aid form, and the FAFSA, she says.

That could increase the risk of errors on FAFSAs, which could get those forms flagged for review - called "verification" - from either colleges or the Department of Education, Javice says. Getting pulled for verification can slow down your FAFSA, allowing others to skip ahead of you in the line, she adds.

"Double-check your math," Javice advises. "Make sure the right lines actually mean the right things, and keep a copy of your tax forms" on hand in case your FAFSA application is flagged.

Still, don't let that hold you back from finishing the FAFSA, the experts say.

Says Kantrowitz: "If you don't file, it prevents your student from getting financial aid to which they are eligible."

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You can apply for FAFSA college aid money now, but avoid these 3 pitfalls

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The Free Application for Federal Student Aid - also known as the FAFSA - rolls out Oct. 1 for students who plan on attending college in fall 2020. While college application deadlines may be months away, experts stress that students and their families should file their FAFSAs as soon after Oct.

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How To Get The Most Financial Aid For College

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Making a card for a veteran
I have a dream scholarship

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When I was applying for scholarships I realized there are different types. Some tell you that you need to write an essay and some do not require that. But some might require you to make something or talk about something.

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When I chose which types of scholarships I wanted to do I directed towards my passion and major. Since I like public health and medicine I looked for scholarships that had those topics.

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ScholarshipOwl - hundreds of scholarships one click away

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Scholarship Owl is a collection of dedicated professionals looking to make finding money easier for students.

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Almost every scholarship application will ask you for an essay. The thing is, they're asking everyone else too so, in the end, they get thousands or hundreds of thousands of essays to go through. The key to getting noticed is standing out and not writing about the same topic as someone else. Here are a few scholarship essay prompts and how you can approach them to be unique.

Social Issues

One topic scholarships often pick for their applicants revolves around social issues and current events. They may ask you to write about society's biggest problem, why, and how to fix it. Or they might ask if you could change your community, high school, or college in a positive way, what steps would you take? Another popular question asks you to tackle a controversial topic, either around the world or at your school, and bring up a solution.

The problem with making these unique is that students who are applying grew up with many of the same issues as you, they've read the same news, or seen the same social media posts. In Portland, Oregon, for example, when asked to write about "society's biggest problem" many often write about homelessness, which is a big problem in the city, but so many students are tackling it that it's not unique. In this case, if you feel you have a truly unique solution to homelessness, it may be one you want to write.

This type of question forces you to narrow in. What's something that's a problem that most people don't focus on, but still matters to you? Brainstorming is your best friend in this case. Try reading a bit more news articles that aren't on the front page and see if a topic strikes you. Think about what's important to you on a personal level. It could be bullying, dogfighting, overpopulation in the shelters, or any other number of subjects.

Personal Achievements

For personal achievements, the scholarship asks about leadership qualities, academic or other accomplishments, and accomplishments that relate to your future career or school goals. The number one advice here is: Stay away from rehashing your high school transcripts, resume, or extracurricular activities. They've already seen those.

Instead, think over the past four years and the defining moments in your life. Did you stand out in a subject that you're normally not good at? Talk about your struggle and how you came out on top. It's recommended that you stay away from sports topics when it comes to leadership essays unless you feel your story is absolutely unique because so many students focus on this that it really rarely ever stands out.

Influences

Another topic that often comes up asks about your influences or your personal background. This could relate to your family, your biggest influence at school, or how your education or other experiences have directed you towards your life's current trajectory.

Consider the moments in your life that have stood out to you. Was there a real defining moment? If it's something that most high school students go through, try to think of another rite of passage. Think about family, friends, volunteer work, jobs, and extracurricular activities. What stands out or is important to your career goals? Who has had the biggest influence on you, career-wise, academically, or morally?

Brainstorming is one of the best tools when it comes to writing your essay. Cross out topics that you feel are overdone or are big in the news, unless you feel that you have something truly unique to say about it. Don't write about the first thing that comes to mind. It's okay to come back to that idea, but make sure you're brainstorming a few other subjects before choosing.

Use College Raptor to discover personalized college matches, cost estimates, acceptance odds, and potential financial aid for schools around the US-for FREE!

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Scholarship Essay Prompts and How to Make Yours Stand Out

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Almost every scholarship application will ask you for an essay. The thing is, they're asking everyone else too so, in the end, they get thousands or hundreds of thousands of essays to go through. The key to getting noticed is standing out and not writing about the same topic as someone else.

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Paying for school just got easier | Fastweb

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Search for scholarships for college students with our free matching service for scholarships. Also learn about financial aid and student loan options to find money to pay for college at Fastweb.

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As a college student budgeting is really important. Usually I spend $50 a week for gas, food, and other things.

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Using coupons has been a life saver for me, when I go grocery shopping I use the coupons and they help me save 3-5 dollars which can make a big difference.

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Whether you're looking to create a personal budget spreadsheet or just get a better grasp on money management, start with these six steps.

Even if you don't use a budget spreadsheet, you probably need some way of determining where your money is going each month. Creating a budget with a template can help you feel more in control of your finances and let you save money for your goals. The trick is to figure out a way to track your finances that works for you. The following steps can help you create a budget.

Step 1: Note your net income

The first step in creating a budget is to identify the amount of money you have coming in. Keep in mind, however, that it's easy to overestimate what you can afford if you think of your total salary as what you have to spend. Remember to subtract your deductions, such as for Social Security, taxes, 401(k) and flexible spending account allocations, when creating a budget worksheet. Your final take-home pay is called net income, and that is the number you should use when creating a budget.

If you work freelance or part-time, we've put together some tips for managing irregular income.

Tip: If you have a hobby or a talent, you may be able to find a way to supplement your income. Having an extra source of income can also be helpful if you ever lose your job.

Step 2: Track your spending

It's helpful to keep track of and categorize your spending so you know where you can make adjustments. Doing so will help you identify what you are spending the most money on and where it might be easiest to cut back.

Begin by listing all your fixed expenses. These are regular monthly bills such as rent or mortgage, utilities or car payments. It's unlikely you'll be able to cut back on these, but knowing how much of your monthly income they take up can be helpful.

Next list all your variable expenses-those that may change from month to month such as groceries, gas and entertainment. This is an area where you might find opportunities to cut back. Credit card and bank statements are a good place to start since they often itemize or categorize your monthly expenditures.

Tip: Record your daily spending with anything that's handy-a pen and paper, an app or your smartphone. You can use this spending and budgeting tool if you have an account with Bank of America.

Before you start sifting through the information you've tracked, make a list of all the financial goals you want to accomplish in the short-and long-term. Short-term goals should take no longer than a year to achieve. Long-term goals, such as saving for retirement or your child's education, may take years to reach. Remember, your goals don't have to be set in stone, but identifying your priorities before you start planning a budget will help. For example, it may be easier to cut spending if you know your short-term goal is to reduce credit card debt.

Use the variable and fixed expenses you compiled to help you get a sense of what you'll spend in the coming months. With your fixed expenses, you can predict fairly accurately how much you'll have to budget for. Use your past spending habits as a guide when trying to predict your variable expenses.

You might choose to break down your expenses even further, between things you need to have and things you want to have. For instance, if you drive to work every day, gasoline probably counts as a need. A monthly music subscription, however, may count as a want. This difference becomes important when it's time to make adjustments.

Step 5: Adjust your habits if necessary

Once you've done all this, you have what you need to complete your budget. Having documented your income and spending, you can start to see where you have money left over or where you can cut back so that you have money to put toward your goals.

Want-to-have expenses are the first area to look for spending cuts. Can you skip movie night in favor of a movie at home? Try adjusting the numbers you've tracked to see how much money that frees up. If you've already adjusted your spending on wants, evaluate your spending on needs. You may need internet at home, but do you need the fastest available?

Lastly, if the numbers still aren't adding up, you can look at adjusting your fixed expenses. Doing so will be much more difficult and require greater discipline, but on close inspection a "need" may just be a "hard to part with." Such decisions come with big trade-offs, so make sure you carefully weigh your options.

Tip: Small savings can add up to a lot of money, so don't overlook the little stuff. You might be surprised at how much extra money you accumulate by making one minor adjustment at a time.

It's important that you review your budget on a regular basis to be sure you are staying on track. You can also compare your monthly expenses to those of people similar to you. Few elements of your budget are set in stone: You may get a raise, your expenses may increase or you may have reached your goal and want to plan for a new one. Whatever the reason, keep checking in with your budget following the steps above.

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Creating a Budget with a Personal Budget Spreadsheet

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Whether you're looking to create a personal budget spreadsheet or just get a better grasp on money management, start with these six steps. Even if you don't use a budget spreadsheet, you probably need some way of determining where your money is going each month.

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FAQS

Can Prophix handle top-down budgeting with complex allocations?

Yes. Users can enter data at a high-level in a dimensional structure, and have that data automatically allocated to lower-level members. For example, revenues can be entered quarterly at the company level and spread down to cost centers.

Can Prophix easily pre-populate budgets with historical data?

Yes. Prophix allows you to import historical data to pre-populate your budget. For example, you can create a new budget based on a combination of last year's actuals and existing forecasts.

Can budgets be "locked" to the submitter once their individual budget is approved?

Yes. Prophix gives you the flexibility to lock your budgets at any level - by user, budget sheets, even individual cells. For example, as part of a budget workflow users can submit a department budget to their manager for approval. The manager can then lock that department budget, or individual cells within that budget, assuring the approved values won't change.

Can Prophix allow for long range (+5 year) planning?

Yes. There are no limits to the number of periods you can plan for. For example, RACER Trust used Prophix to project holding costs 100 years into the future to reflect their ownership responsibilities. Read the user story here.

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Advanced Enterprise Budgeting in Prophix

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FAQS Can Prophix handle top-down budgeting with complex allocations? Yes. Users can enter data at a high-level in a dimensional structure, and have that data automatically allocated to lower-level members. For example, revenues can be entered quarterly at the company level and spread down to cost centers.

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If you're saving for short-term goals, consider using these FDIC-insured deposit accounts:

Savings account

Certificate of deposit (CD), which locks in your money for a fixed period of time at a rate that is typically higher than savings accounts

For long-term goals consider:

FDIC-insured individual retirement accounts (IRAs), which are tax-efficient savings accounts

Securities, such as stocks or mutual funds. These investment products are available through investment accounts with a broker-dealer. Remember that securities are not insured by the FDIC, are not deposits or other obligations of a bank and are not guaranteed by a bank. They are subject to investment risks, including the possible loss of your principal.

Tip: You don't have to pick just one account. Look carefully at all of your options and consider things like balance minimums, fees and interest rates so you can choose the mix that will help you best save for your goals.

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How to Save Money - 8 Simple Ways to Start Saving Money

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If you're saving for short-term goals, consider using these FDIC-insured deposit accounts: Savings account Certificate of deposit (CD), which locks in your money for a fixed period of time at a rate that is typically higher than savings accounts For long-term goals consider: FDIC-insured individual retirement accounts (IRAs), which are tax-efficient savings accounts Securities, such as stocks or mutual funds.

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I think that applying for more scholarships during college can help me get more money.

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I went to the financial advisor at EMU so that they can keep me on the right track with helping me find ways for me to pay for college.

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Financial Resources Federal Credit Union

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A Wells Fargo private student loan may cover up to 100% of eligible college costs, less other aid, with additional benefits such as:

Students make no payments while in school

Discounts to lower your interest rate

Competitive interest rates

No origination or early repayment fees

Applying with a cosigner may improve your chance of getting approved or help you qualify for a lower interest rate but is not required to apply.

Learn more about Wells Fargo private student loans.
Or call a Student Loan Consultant at 1-877-315-7724.

When it comes to financing your education, be sure to look at all of your options - including grants, scholarships, and loans from all sources - and make careful comparisons among all your choices. If you determine that a private student loan is right for you, Wells Fargo provides loans to help meet the needs of nearly every student.

Do you want to help a student pay for college? Wells Fargo provides a private student loan option for parents, relatives, or friends. Enjoy benefits such as:

Increased control with loan funds sent directly to you

Discounts to lower your interest rate

Option of immediate repayment or request of interest-only payments for up to 48 months

Competitive interest rates

Interest that may be tax deductible (consult your tax advisor)

Learn more about Wells Fargo Student Loans for Parents.
Or call a Student Loan Consultant at 1-877-315-7724.
When repaying your private and/or federal student loans, remember that you've got options. Talk with a Wells Fargo Student Loan Consultant who can help you find the refinance and consolidation loan option for you. Doing so may help you:

Lower your interest rate

Lower your monthly payments*

Convert to a variable or fixed-rate loan

Combine multiple federal and/or private student loans into potentially one loan and payment monthly

Lower your interest rate by an additional 0.25% or 0.50% with a relationship discount

See personalized rate and payment estimates with no impact to your credit score

* The payment reduction may come from a lower interest rate, a longer loan term, or a combination of both. By extending the loan term, you may pay more in interest over the life of the loan.

Learn more about the Wells Fargo Private Consolidation loan.

Ready to find out how refinancing and consolidating can help you? A Student Loan Consultant can guide you through the application process and help determine what your new rate and payment will be.

Or call a Student Loan Consultant at 1-877-336-1304.

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A Wells Fargo private student loan may cover up to 100% of eligible college costs, less other aid, with additional benefits such as: Students make no payments while in school Discounts to lower your interest rate Competitive interest rates No origination or early repayment fees Applying with a cosigner may improve your chance of getting approved or help you qualify for a lower interest rate but is not required to apply.