I wanted to take notes on what you said here, but I forgot to bring my Bic for Her pen today so I can't. :(
Highly recommend the pens though, I bought them based on the Amazon reviews...
No, that's not what the pads are meant for and squatting on them could easily tear them up. Like someone mentioned, she should have proper lifting shoes or used small 2.5 - 5lb plates if she wanted her heels elevated.
However, I finally got my own barbell pad and it made such a difference! My gym's was pretty thin and didn't work well. The difference in going to this one was amazing! My hips never hurt anymore! Plus it's only $20, so can't go wrong there.
I really like the Panache sports bra. It's like a tactical boob holster.
This week I had my second to last squat training session before my meet at the end of this month. I'm competing in wraps this time, so I'm training in wraps too. If you've never squatted in wraps before, just know it's a big production to get ready to squat, so when I started feeling a little rumble in my belly while finishing the second knee, I chose to ignore it.
I was squatting 315 lbs for a double, a rep PR for me, and given that I train in a strength-focused gym where people support each other, like five or six people stopped what they were doing to watch. Oh boy. I don't know what happened, but somehow it seemed the music dropped out and time stood still while I squatted those two reps and let out two of the longest, loudest farts of my life. I did own it, because I shouted "THAT'S MY ASS" between reps, but now I'm really nervous about my ass betraying me in front of a bunch of strangers at my meet.
Video evidence, minus the sound.
Hi- I wanted to chime in here because I am a physician and I am also a lady and struggle with the same thing. A lot of time when we are "bloated" from eating and drinking we call it "water weight" and there is some truth to that, but if you want to get down to the nitty-gritty, a big part of the weight gain is actually poop. Yeah I said it. Poop. Seriously. When you eat a bunch of fatty, salty foods that are outside your norm, your gut can get a little backed up from this. This makes us feel bloated and puffy. To take care of business and get back to normal, I would recommend a psyllium fiber supplement- I mix about a tablespoon or two with a splash of OJ and then fill the rest of the cup with water. I give it a good mix and then drink it down. This is NOT a laxative, simply a nice big dose of fiber. This helps your body add bulk and draw water into the stool. You will eliminate the bloat after a nice, big... ahem, well you get the idea. Hope this helps!! This is the one I use
Not the person you responded to but I use these after my morning workout: No Rinse Bathing Wipes, Microwaveable Hypoallergenic and Latex-Free (8 Pack) https://www.amazon.com/dp/B00GTZH0PI/ref=cm_sw_r_cp_api_i_5GlXCbMYET63S.
No issues with smell (and I sweat a lot during my 90 minute workout) but make sure the clothes you change in to are clean. No rewears.
Well, I plan on getting married in a crop top wedding dress to show off my abs anyway, so I would wear a cute sports bra or bralette that could pass as a top. Something that looks like this, for example. Then throw on some nice looking leggings. Dancewear companies usually have pretty nice tops and bottoms!
You should take a look at the book Roar, which I recently purchased. It is super interesting and explains how we can optimize our diet and fitness according to female biology and our hormone levels at diff times of the month :)
Maybe something like this? I like them for hiking. They’re not compressive but don’t slide around on my hair (straight Caucasian hair if that means anything) and they wick away sweat. I like that you can wear them in so many different ways and cover as much or as little of your hair as you want. https://www.amazon.com/BUFF-Original-Multifunctional-Headwear-Damask/dp/B06Y1D4JYV/ref=sr_1_4?ie=UTF8&qid=1547511712&sr=8-4&keywords=hiking+buffs
I don’t know if anyone can say what your body could look like since everyone distributes muscle and fat differently. All you can really do is diet and exercise in a way that is in line with your goals. For building a curvier, more muscular butt and legs I recommend r/StrongCurves. This is the program created by Bret Contreras and there is a Book by the same name. I am on week 5 and have noticed growth in my hamstrings and booty already. Good luck!
Y'all, for my birthday my parents sent me these straps/hooks and a framed postcard of a badass tattooed lady at the top of a barbell clean/OHP motion that says "nailed it" across the bar and I'm just so mushy about it. I feel really loved and supported and, to be cheesy, "my heart is full".
a moment of silence for the champion that was lost.
...I'm awful. Anyway, (small shorts warning) here's my three months of progress pic which I also posted in the facebook group.
The best I’ve found is the panache non-wired sports bra. It is well made, holds my 34E breasts firmly in place, and has hooks in the back so you can adjust it tighter over time.
Panache Women's Non-Wired Sports Bra https://www.amazon.com/dp/B011RAX2QU/ref=cm_sw_r_cp_api_fabc_4QOTFb0W9MY8H
Yeah, that's kind of the irony of CICO/IE– when I was counting I was obsessed with food, but now that I can eat whatever I want food has actually lost some of its appeal. I still love it, but I don't get those desperate cravings anymore.
CICO's also kind of weird because nutrition is SO complex. I cut out cereal for a long time, but then I realized that fortified cereal is my primary source of iron! It seems like for every "bad" food I was cutting out I'd also cut out some essential nutrient.
I highly recommend checking out the Intuitive Eating book if you're new to this! It explains the concept very thoroughly. The same authors also put out a workbook which I haven't tried yet, but it seems very helpful.
Beverages are interesting. I probably still drink more sugar than I should, but like with all other foods my cravings for them slowly diminished after my first few "binges." When I first started IE, I would get a pizza and a root beer every Friday night. I also starting getting sodas when I went out to eat, or I'd pick them up at the grocery store. Now I hardly ever want them at all. It really feels like I fulfilled a craving (a result of dieting) and now it just doesn't feel necessary anymore. It's still an occasional treat I enjoy, but I have no desire to drink it every single day.
New Rules of Lifting for Women can give you a template plan for building strength unless you are already beyond that sophistication-wise. That emphasizes a lot of compound movements so the workouts aren't by upper and lower body days.
I like to workout at lunch sometimes, and my gym is the same way (no towels at the location near work). I have done everything I can with wipes but I never feel "clean" until I shower, so I use a SUPER thin microfiber towel like this one and it rarely gets funky/gross! The micro towel is perfect for a body rinse/dry (if I HAVE to wash my hair that day, I bring a turbie-twist bc the towel isn't absorbent enough for both) - then I drape it over my passenger seat and it dries reallllly fast! (I have even left it loosely crumpled in my bag and it didn't get stinky, so even if you hang it in the locker you should be ok!). Not to say you can't stick with wipes, it definitely works for many! But if you still feel icky, try the microfiber towel :)
I admire Meagan Martin. She's a professional rock climber who competes on ANW. Awesome upper body strength and killer legs.
I'm insecure about how "fat" my body LOOKS. Obviously when I work out and get vascular I look great. But in every day life you'd think my arms are just flabby flabs and not capable of 60lb barbell curls.
I've said this on this sub before, but I think it's a point a lot of folks miss :)
It may not be *how much* water you're drinking, but *how often* you're drinking it. Think about it, if you chug a full 1L in < 2 minutes, do you really think your body is gonna assimilate that in any capacity? Nah, it's gonna get rid of it as soon as it can; it's simply too much. It is likely going straight to your bladder and ends up being almost entirely water, hence making you pee all the time. If you drink the same 1L, little by little, over the course of 5 hours? Different story.
I drink closer to 3L every day. I carry a big 1L water bottle with me, that has friendly markings on when to drink the water (8am, 9am, 10am, etc, etc) and it's usually a manageable gulp, not a "chug a glass of water" thing. I don't pee as often (once mid morning, once at noon, and usually once or twice in the afternoon) and my pee is yellow, not clear. I ultimately think this is the end goal with the hydration recommendations.
After I drink my 2Ls, I consider any further liquid intake "bonus" I'm a sucker for la croix, so i drink a bunch of that at night with dinner or while relaxing. Same with tea. It's just something to consider. Nowadays when I don't drink 2Ls I feel parched, and like everything is wrong with me, but can't put my finger on why. I just feel off.
This is the link to my water bottle if anyone is curious: https://www.amazon.com/gp/product/B01N1RKJEN/
The company that made <em>Zombies, Run!</em> and <em>Zombies, Run! 5K Training</em> Have a game called SuperHero Workout that is aimed at beginners.
I want to give a cookbook shout-out for people who like Indian food but don't eat it all the time because it's a calorie bomb. I have been cooking from two books by Meera Sodha, Fresh India (vegetarian) and Made in India (omnivorous). The recipes are bright and fresh and delicious and for the most part, don't contain nearly the amount of ghee and cream that you'd get in a takeout - and you can adjust.
I went to a big Asian grocery store and bought all the spices I would need to cover most of the recipes and after that, it's been dead easy to make delicious Indian just by picking up produce at my local store or farmer's market. I tend to make a few dishes on the weekend and we eat them throughout the week. Her instructions are clear and easy to follow but the portion sizes are way off - if it says it's for four servings, expect it to feed 6-8.
I collect cookbooks and I've cooked more from these since getting them than from any other cookbook I've ever gotten, including my favorites.
Similar to others, bags in bags.
I go to gym, get on train, shower at work gym, then work. Office gym locker room is way nicer and more convenient than Orangetheory. I carry this behemoth of a backpack; https://www.timbuk2.com/products/507-forge-backpack-tote
It fits laptop, lunch, makeup, change of clothes/shower stuff. It gets a bit tight if I have to also pack shoes. I just leave my dress shoes at my desk. If you don’t want a traditional gym bag, also look at diaper bags. There’s some really roomy cute ones out there. All that weight though, a backpack is just more comfortable for me.
In said giant backpack I carry these diaper bags; Damero 3pcs Travel Wet and Dry Bag with Handle for Cloth Diaper, Pumping Parts, Clothes, Swimsuit and More, Easy to Grab and Go, Black Strips https://www.amazon.com/dp/B075JJGWMV/ref=cm_sw_r_cp_api_i_efXaDbAP8YR63
In the largest I carry my change of clothes in the main pouch and my shower stuff in a zip lock bag in the outer zipper. This is my “it’s 6a sleepy brain this bag contains everything I need in the shower.” It’s lined and water-proof ish so when I change I put my sweaty gym clothes in there. It’s good about not absorbing smell. I wash it once a week but my office clothes never get stinky in that timeframe. And trust me, I’m a sweaty bitch. Downside, when I empty out at night for next day my gym clothes are still soaked in sweat. I use the smallest of the 3 pouches for makeup + hairstuff.
Yesterday I discovered my new summer drink: vanilla protein powder + instant coffee granules + cold water + blender bottle = delicious vanilla iced latte
I squatted 275lbs for a single! This is only 5lbs off from double bodyweight & I wish I just went for it because it's obviously there. But two plates and a quarter felt extremely cool!
I deadlifted 335 lbs on Friday for two sets of doubles. This is five pounds more than I pulled in my last powerlifting meet a few months back.
And I'm on a cut, for the record.
Yeah, if I'm triathlon training, my breakfast is NOT just porridge unless that's directly preworkout and I'm planning on having something with protein afterwards, and my lunch had best include carbohydrate and a substantial protein sources, even if it's in the form of soup or salad. You may not be getting adequate protein OR carbs. You really want 20 grams of protein in your workout recovery meal at a minimum, and 40 is optimal if you are a masters athlete. It sounds like you only have "protein" (meat?) with dinner, but having it spread throughout the day is FAR FAR FAR superior from a muscle protein synthesis perspective. Source: my dietitian just wrote a book on this (https://www.amazon.com/High-Performance-Nutrition-Masters-Athletes-Antonucci-ebook/dp/B08HCTTXPF)
I love these barbell clips. They're like the 80's snap on bracelets so they're way more fun than they should be. And they're super convenient because they roll up small for carrying around and you don't have to slide them along the whole bar to the plates, which gets tedious.
Intuitive Eating (specifically,the book by Resch & Tribole) has been a life saving game changer for me and my history of eating disorders. I enthusiastically recommend it to anyone who struggles with disordered eating and being fed up with "diet culture" to check out the book. I would not recommend it to anyone who wants to lose weight or meet specific body composition goals since that is kind of the opposite of the point of the book :)
Great summary. I really enjoyed "The Power of Habit". It changed the way I thought about habit formation.
Right now I am really struggling with the "reward" phase. All the rewards that would really motivate me involve food! Not the greatest reward. Right now I am trying to wake up early and since I am not that hungry in the am, I struggle to do it. Can't find a way to make it not feel like a punishment.
Anyways, I liked this, because the key to developing habits is more complex than "just do it".
me in 2012 vs now 2012 was when i was 130lbs. I really didn't get my ass into gear until the beginning of 2014 when i was almost hitting 138lbs.
I ran, ran, ran, (but binged on the weekly) and ended the year at around 116lbs.
This year I incorporated weight lifting and drastically reduced all the running. I am now siting at around 108-110lbs.
I’ve been running for a very long time and I’ve also owned a set of ice/snow grippers for my shoes for years but never used them. I live in the Midwest and just finally tried them on a run and holy crap. I might actually enjoy winter running now?
When I was growing up, we didn't drink Kool-Aid. A lot of the French kids just used flavored syrups mixed with water, usually one part syrup to two parts water. The two that were always in my house were mint and peach. About once a year, I'll go ahead and buy some just for a treat. The mint syrup I get: https://www.amazon.com/Teisseire-Concentrated-Syrup-drinks-flavoring/dp/B001F3KNW6/
Maybe not exactly what you're looking for, but if it's not something you're into maybe it'll help out someone else. Maybe you pre-cut and pre-portion out veggies and stuff one day a week (Sundays?), so that you have the right amount to dump onto a baking sheet, then you can add your oil/spices, then you can pop it into the oven each night for dinner. Or you could make pre-portioned stir fry kits once a week so you just dump everything into a pan and it's quick and easy. If you do that then you can make one part of your meal (like maybe the rice like you suggested) at the beginning of the week, reheat it and add your freshly cooked veggies/protein/whatever to it so it feels more like a real meal.
And then let's say you used a tupperware or something to portion out your ingredients, just use whatever container you portioned stuff into for the leftovers to take to school the next day. Less dishes to do that way :)
Edit: I love these containers: https://www.amazon.com/Rubbermaid-Premier-Storage-Containers-28-Piece/dp/B01E07L43A They've never leaked (others that I've bought have)
I found the New Rules of Lifting For Women to be really approachable. The writing's engaging with lots of references to studies and science and the exercises are all well explained (with pictures!).
It's been around long enough that you can find videos of each workout online, as well as excel spreadsheets to track your workouts/calories etc in.
(Caveat - I mostly ignored the nutrition chunk of the book so I can't say much about that part.)
This article explains the 10 minute ab "workout" that was proven in a study to reduce DR.
I believe the women interviewed uses the DIA method which you can purchase here, if you need more instructions:
3" shorts with no front seam but DOES have a back seam Perfect imo since it doesn't give camel toe but also doesn't give unibutt (ones with no back seam tend to do that)
Matching 7/8 leggings
$11 on Amazon- I have two of these and highly recommend it.
If you already have a food scale learn how to use it- if you tare out between each ingredient they are fast and easy to use.
Everyone thinks they are going to be too much trouble until they start and see how easy and efficient it really is.
>How can I estimate how much food I am eating more accurately?
Eyeballing doesn't work.
Vegeta is a seasoning/flavoring mix made of dehydrated vegetables. Some people like it, some don't, but I personally use it in like 75% of my recipes, lol.
I have no idea how to make curly fries though, perhaps you misread "curry" for "curly"?
Oh mother of god, a friend showed me Ab Ripper X last night, and muscles I didn't even know I had are screaming today. I think some of these might be what you're looking for. Proceed with caution lol.
I got a fire ant bite on my finger this weekend, and I didn't think anything of it until I woke up at 2am because I was losing sensation in the finger. I got bit on my ring finger, and my ring was cutting off circulation as my finger swelled up to sausage-levels. I took some benadryl and iced it for a while, but there was no moving the ring. If it went numb or turned purple, the ring would have to come off one way or another.
I took a hacksaw to bed.
My hand swelled up like a water balloon, but I never had to cut my ring off (JOY!). RIP my grip strength, though, my ability to grip small objects is currently holding steady at really big pencil (there's a penis joke in here somewhere, I just can't find it).
Folks, marriage is dangerous. Don't let anyone tell you otherwise.
Anker SoundBuds Slim Wireless Headphones Bluetooth 4.1 Lightweight Stereo IPX5 Earbuds with Magnetic Connection NANO Coating Sweatproof Sports Headset with Metallic Housing Built-in Mic (Black) https://www.amazon.com/dp/B01N6DC2ZE/ref=cm_sw_r_cp_api_i_sIy4AbT6B81HH
Best $25 I've ever spent. I've had them 6 months and use them daily. Absolutely no complaints. Funny enough, i had it narrowed down to Anker vs. Taotronics in the end. They look and function almost identically. I went with Anker due to brand name recognition and their customer service is amazing.
Equestrian shirts such as this one https://www.amazon.com/dp/B008YJL2H4/?coliid=IWOPOXHN8BG6P&colid=2Q44RSRQ43W52&psc=0&ref_=lv_ov_lig_dp_it may fit your needs. I'm not sure about shipping to Europe though
My physiotherapist gave me some wicked core blasters on the sissy ball, so I made some videos of them.
ball planks - bonus back extensions/reverse extensions at the end.
Also hanging leg raises, ab wheel, yoga arm balances, handstands...
Thought I'd introduce myself--I'm new to the sub. I'm 27, mom to three kiddos (2, 4, 6), and a nurse. I quit smoking a week ago today (yay), which I'm feeling elated about. I've been lurking and learning a lot from you guys already. I'm working on improving my diet (which is an ongoing thing). I have a a diastasis (2-3 cm), so I'm going to start working on that (going on this article: https://www.npr.org/sections/health-shots/2017/08/07/541204499/flattening-the-mummy-tummy-with-1-exercise-10-minutes-a-day ). I joined a gym earlier this week, which is exciting and also a little intimidating, TBH. I've started with a beginner's bodyweight circuit, and holy shit. I'm out of shape AF. So, there's that. I'd like to improve my strength a bit with the BW circuits at home and start getting into free weights.
On an unrelated note, I'm getting married in April, which I'm pretty damn excited about.
You ladies are awesome. That is all.
Sitting at bodyweight around 130, deadlifted 243 for a heavy but sub-max single - as you can see I did a great job of lining up my camera - http://instagram.com/p/zDz1_zRmcT/?modal=true
SO FUCKING CLOSE TO DOUBLE BODY WEIGHT, 30 LB PR (prev best was 213x3), PRETTY SURE I COULD HAVE PULLED ANOTHER 5-10 POUNDS HAD I BEEN LEGIT MAXING OUT AND NOT CONTROLLING THE ECCENTRIC PART OF THE LIFT. I might be excited about it?
The best part of this is that I only deadlift once or twice a month - hella squats and cleans for deadlift gains.
ETA: To make up for my GIANT left quad bruise from cleaning yesterday, I hit a frontsquat double PR, 173x2 for 2 sets, and just missed the second rep at 178.
QUADS FOR DAYYYSSSSSSSS
Buy your own collars! I have a pair like this, but I’m sure you cold find them for a bit less. They’re much easier to use.
Most people rest between sets. When I work in with someone, I don’t usually worry about how long they (or I) take because we switch off and help change the plates if needed. I also sometimes just ask how many sets they have left and wait if it’s only a few, especially if they’re a lot taller than I am and I’d need to adjust the bar height.
Tina Muir, an Elite runner, just came out with a book on this topic-from the mental aspects to health aspects, and her journey to overcome it so she could have her daughter. Book title is “Overcoming Amenorrhea” https://www.amazon.com/Overcoming-Amenorrhea-Your-Period-Back-ebook/dp/B07ML1TSSP/ref=sr_1_1?ie=UTF8&qid=1549212186&sr=8-1&keywords=overcoming+amenorrhea+by+tina+muir ... have not read it yet, but I listen to her podcast and she has talked about this many times on there... she is a is a very honest and thoughtful person and I expect the same from her book. Anyway, seemed like a helpful related resource. Good luck, and it is great to hear you are on the road to recovery!
I'm not aware of any kind of Android equivalence to this (though the lock screen does let you make emergency calls directly without unlocking the phone).
There are, however, apps that can do things like track you by GPS and alert chosen contacts if you don't check in. There's fake phone call ones that can be used to get out of things like bad dates. Ones to immediately send mass SOS messages out. bsafe and ReactMobile are two examples.
I got right over a plate with SL5x5, but stopped doing the program because it was too much for me at the time. I can't believe it, but I'm doing two plates for it now!
I'm just so happy that two plates are firmly under my belt.
I don’t have one but my husband does. From what he’s told me: standing desk, walking around at lunch/breaks, taking stairs when you can-even on your breaks, his biggest thing is keeping nutrition in check since he is sedentary for most of the day.
Also if your not afraid to get possible some possible looks from co workers you could check out the Desk Pedal Exerciser :)
You're not supposed to drink caffeine on the diet, btw.
If you look on the Mayo Clinic website...
There is no evidence to support this diet. I would consider consulting with a physician because you could be nutrient deficient following this diet, as it is quite restrictive.
I started out pretty thin. Here is a before/after though its not particularly recent. I could post more photos/info if requested later. Have to get to class though atm.
I've been using HabitBull after trying about 20 different trackers and I really enjoy it. It's dead simple to use, it reminds me when I haven't checked in that day, and there's different ways to track things (like, I can track whether I went to the gym with a yes/no option but I can also track how much water I drank each day as a number).
I bought wet/dry bags and throw my sweaty/wet clothes in them so that they don't get anything else wet. I try to remember to lay my clothes/towel out in the trunk to dry out a bit but it doesn't always happen, lol. I also bought a quick dry microfiber towel which rolls up neatly, doesn't take up much space, and dries fast.
All of my shower and makeup stuff are in travel sized bottles (can be purchased from Walmart or the Dollar store for cheap!) to save room in my bag.
As for food, I just use an insulated lunch bag with a small ice pack and that is more than enough to keep my lunch cold until I get to work.
I do pack everything the night before. I always keep an extra pair of underwear/socks/bra in my car just in case I forget to pack them.
Best of luck with the change! It becomes a lot easier and you learn more tricks and time savers as you go along :) I used to think showering/getting ready at the gym after a workout was such a hassle, but I have consolidated things enough at this point that it is pretty easy.
Edit: a word
I have cat parachute pants/ joggers with cat faces on them that I bought last year. I also have a space cat tank with a cute cross strap back. I bought them for a team workout thing with my gym, but still wear them because cats are amazing.
I think I finallllly found some hair ties for my long, thick but fine hair
Burlybands - The Ultimate Hair Ties for Thick Heavy or Curly Hair. No Slipping Damage Breaking or Stretching Out. Seamless Ponytail Holders Scrunchies Sports Hair Ties for Thick Hair (Black 3 Pcs) https://www.amazon.com/dp/B00HZ653YA/ref=cm_sw_r_cp_api_i_BLbACbAKQNMGT
This sports bra literally changed my life. I can run, jump rope, jumping jack without fearing giving myself a black eye. I echo the others, head over to /r/ABraThatFits and check your size, and then immediately get this bra.
biceps and lighting gainz
Edit: backstory for those who don't know. The first picture was in the early stages of my recovery from a severe eating disorder, fresh off yet another suicide attempt. I didn't know anything about nutrition or taking care of myself, but I was starting to eat and move around a bit. A few months later, a friend introduced me to powerlifting, gave me his old squat rack dirt cheap, and that was it. Near instant recovery. I learned that food = gainz, gainz = happiness. I've learned a lot more along the way, put on a bit of weight (110lbs in the first picture, bulked to 128, cut to 115, am now slow bulking again to a leaner 125 or so), and found some peace with myself.
You make it a habit, so there’s no decision that requires discipline or motivation to make. I’m actually reading a book right now that’s about how to form good habits! Better than Before by Gretchen Rubin. The tone is a bit annoyingly chipper, but it’s actually been quite helpful to my life.
Are you certain it's correlated to the running? I mostly ask because breakouts on the jawline and neck are often triggered by hormones.
Otherwise... I get acne on my back and shoulders from running, and what has worked for me is swiping a Stridex salicylic acid pad (the ones in the red box) over those areas after my post-run shower. You might also check out r/SkincareAddiction to assess your skincare routine.
Congratulations on your running progress! Keep it up! :)
I remember when I started doing Cassey Ho's workouts she used to say not to do her workouts on a soft surface like a bed because the squishy surface prevents you from bracing your muscles correctly. When I first started I was on a wooden floor in a small bedroom. I bought an extra thick yoga mat like this one for comfort because I have pokey hips and knees that needed extra cushion.
36 H here, HIGHLY RECOMMEND the Panache sports bras. They are hands down the best sports bra I have ever owned. Durable, comfortable, and the girls do not move.
Edit: I also really like Elomi, I'm currently wearing this bra and it's one of the most comfortable t-shirt style bras I've ever worn.
Her. I LOVE how her body looks in this picture!! Although in her other pictures, she's more muscular and defined than I would personally like to look, but this picture right here is EXACTLY how I want to look! Small waist, toned arms, thick thighs, booty for days. She's gorgeous 😍😍😍 #girlcrush
My first instinct is to say that you need to upgrade your nutrition.
How many cups of leafy green vegetables (kale, spinach, bok choy, collards, etc) do you eat in a day?
Do you eat soaked legumes at least two times a day?
How much water do you drink in a day?
What percentage of your current diet is made up of processed, refined, and packaged foods compared to whole foods that are in the state you would find them in nature (whole fruit, whole vegetables, dry seeds, fresh nuts, etc)?
When you track your daily nutrition in cronometer.com, are you meeting all your vitamin and mineral requirements for the day?
How much whole fat (as opposed to denatured fat like olive oil or margarine) do you eat in a day from whole food sources like avocado, fresh coconut, macadamia nuts, etc?
You definitely don't need to eat meat to feel better. You just need to be a better vegetarian (we all do lol).
For inspiration that plant-based fitness is possible, check out this list of vegan/vegetarian fitspo.
I've heard good things about Zombies, Run! which apparently can work if you're running on a treadmill or outside
Alternatively, you could ditch the gym and start following some youtube cardio videos or something like that. Since the moves change during the workout it's a bit more interesting than just one motion for an extended period like on a treadmill or elliptical
Cassey from Blogilates has a few, but obviously there are plenty more to choose from
Bought a Columbia fleece earlier this year for a backpacking trip through B.C. and was pretty impressed. It's a great deal for less than $30.00 USD. (see Amazon: https://www.amazon.com/gp/product/B003NX8D6Y/ref=oh_aui_search_detailpage?ie=UTF8&th=1&psc=1)
Otherwise, I'm a big fan of Patagonia as a brand, although it's definitely way more expensive!
Wear a longer shirt (that's what I do)
Drop crotch leggings or harem leggings
Double layer leggings and shorts
Skort??? I mean, I wouldn't but maybe it's right for you
Use a Stridex pad on problem areas, like arm pits and places you breakout. Then use one of these wipes on the rest of your body. Make sure you strip down completely so you don't miss any spots and your body can cool down.
I personally still weigh often, but consider it a data point and don't let the numbers get to me. If you gain 10 lbs and your waist measurement stays the same, you gained water, muscle, replenished your muscle glycogen stores (this can be 2-3 lbs alone!), you're eating more so there is food weight in your digestive track, etc. If you start eating at or above maintenance and more carbs, you can easily gain up to 5-10 lbs in a week, but that's not fat, it's all of the above. And then on top of that you may gain 5-10 lbs of muscle bulking to look the way you want.
What I'm trying to say is, your weight might settle 10-15 lbs more than you're at now, but when you look in the mirror you'll see more muscle definition, better abs, bigger more defined quads, strong arms, glutes, etc. If you search around, you can find photo before/afters where girls weigh more but look fire!
Tape measures and photos are key, so you're in the right track there!
I like using an adaptive TDEE, as it calculates your TDEE using the data you input. If you track your calories and weight daily consistently, you probably have enough data to get a pretty accurate total now. It recommends at least 3 weeks of data as gets more accurate the more you use it. https://play.google.com/store/apps/details?id=com.shumate.tdeeCalculator
You can also add 100-200 calories to your daily intake a week and keep measuring your waist for a change and taking weekly photos. If your waist starts to increase or you're looking soft, back off 100 for a week. You likely can maintain at over 2000k with how active you are, even though you're small.
There are so many whey isolate protein powders that I panicked and bought the basic Amazon Elements Grass-Fed 100%... https://www.amazon.com/dp/B078SS2VS5?ref=ppx_pop_mob_ap_share one. I tried it with some almond milk yesterday for a shake and wow. It was really good! It tasted chocolatey and sweet without being fake; it wasn’t chalky; it dissolved quickly and easily; and it didn’t sit in my stomach like a stone. Really good deal for the price!
I’m going to try to use it in a chocolate protein muffin recipe I found and see how that goes!
I enjoy working out while listening to podcasts or audiobooks. It allows me to zone out but there isn't constant noise, which allows me to stay aware of my surroundings (I run really early in the morning).
I have a couple pairs of cheap Bluetooth headphones, just purchased off Amazon. I use these primarily: https://www.amazon.com/Bluetooth-Headphones-Waterproof-Sweatproof-Cancelling/dp/B01G8JO5F2/ref=mp_s_a_1_1?ie=UTF8&qid=1541080894&sr=8-1-spons&pi=AC_SX236_SY340_FMwebp_QL65&keywords=bluetooth+headphones&psc=1
Lots of fitness related game changers this year. At the end of 2016 I realized I was fat and needed a lifestyle change, at this point I was also reading The Power of Habit which suggests building new habit loops to override old ones.
My first goal was building a consistent gym habit, that’s it. I had lots of ups and downs but by the time it was August 2017, it became a part of my life. I literally cannot imagine not going to the gym anymore.
After this goal was satisfied, I started building a habit of simply tracking my calories with a soft attempt at keeping them under 1500 per day. That habit has been attained but with some weight loss, I finally stalled.
Right now I’m working on building an IF habit while eating 1200 cals per day to continue losing weight.
Lots of good advice here. I'd like to recommend a program called f.lux, which syncs your monitor's color profile to the rising and setting sun in your timezone. Blue light in particular tells your brain it's time to be awake, and this program will gradually filter the blue light out of your monitor as the sun sets. There are apps for your phone, too.
It sounds simple, but it can make a huge difference. My mom has been a chronic and serious insomniac all her life, but now sleeps through the night for the first time in 20 years since installing this ap. Since I installed it, I notice I feel a little sleepier at night and I spend less time lying in bed with that feeling where you know you're tired but your head won't turn off.
I finished this book a while ago, and basically it debunks every single recovery tool, EXCEPT sleep. Sleep is basically the number one recovery tool for your body, and the single biggest factor in performance (even on par with your training). So...get it!
Invest in a nice, aesthetically pleasing water bottle WITH A BUILT IN STRAW. Ease of use makes a huge difference!!
Add lemon wheels, strawberries, cucumbers, rosemary, thyme, etc.
Try Liquid IV . Also great for hangovers.
Keep water bottles in various places (car, bedroom, living room, work, etc.)
Get boujie Voss water in the glass bottles.
I just want to share this delightful marketing. It promises that this jacket will help you lose weight.
This jacket... will help you lose weight....
Oi. And the reviews are just as painful.
Everybody has that magic pair, right? I personally am in love with these burgundy leggings from amazon. They are super high waisted and flattering, very thick material, feel like my Lulu and Athleta pairs, and yet are like 1/4th the price. Amazing. They also make my booty look great and I feel like I have superpowers at the gym when I wear them. Please share your pair, I want more magic leggings!
This is out of the budget you requested, but I just had to give it a shout out. I absolutely LOVE mine. Everything tightens down so there is absolutely no bounce, and the water bladder is made of a softer plastic material so that it's easier to get all of the air out of it to minimize/eliminate sloshing.
It would absolutely fit a harness and shoes. I live in the mountains, so mine regularly carries my phone, bearspray, GLIDE lube, full water, some snacks, and an outerlayer. It's so worth the splurge if you can afford it.
it's on amazon for the same price.
If anyone was thinking about purchasing the TLS book, it's a Lightning deal until noon EST for Prime Day - $6.50 for the paperback Purchase here
Hey everyone. After about a year of research and coding, I've made an Android workout app which many of you might find handy: https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer Essentially it lets you follow Starting Strength, StrongLifts, GreySkull, Wendler 531, Lvysaurs and PPL and even lets you make your own custom workout! I'd love some feedback on anything that will improve the app. Let me know what you think!
I read this gizmodo article not long ago that had a listing of mathematically perfect running songs. Apparently ~180 bpm is the ideal tempo for running, so they came up with a couple of playlists of songs that had comparable tempos. I found it interesting, and definitely got some new stuff for my running playlist. Hope it helps you, too!
my fitness pal also has a ton of European foods in their database, at least for the UK. Absolutely get a scale. Most European foods give nutrition info by weight, as opposed to volume. It's more accurate(is the cup I measure the same as the cup you measure? usually not.), but not as easy to visualize if you're not used to it. Weigh everything!
Was it Leana Carr? Because she just posted a video of herself doing hip thrust on the leg extension machine yesterday! Here's a video so people can see what it looks like.
I have tailors’ bunions and was able to completely get rid of the pain by working out in Hokas (Cliftons for in-gym workouts, Clifton Edge for running) and I started wearing these toe separators . Saved my feet, now I run pain-free!
I’m intentionally gaining weight as well & I’d recommend starting weighted pull-ups.
I’ve been doing mostly weighted pull-ups this year. Now when I do body weight pull-ups they don’t feel much harder even though I’ve gained 6/7lbs.
I have another 7/8lbs I’d like to gain so I start my weighted pull-ups with a 15lb plate. Do a set of 10.
Add a 5lbs plate, another set of 10 etc. Heaviest weighted set is 1x3 at 30lbs. I keep failing at 35lbs so I’m working on increasing the 30lbs rep per set.
I figure this way when I eventually hit my goal weight, I’m already used to pull-ups at a heavier weight.
If you do decide to start weighted pull-ups I highly recommend the Harbinger Dip Belt.
As for your friend’s comment - ignore, ignore. The only comparison of strength that matters is your strength now to your strength in the past.
I’ve had multiple DMs saying it’s not impressive I can do 10 pull-ups as I’m small & should stop posting about it - ha! Clearly it’s impressive enough for you to take the whole time to write a silly DM about it. People can be odd ducks. Ignore.
Adding to the hamstring stretch while laying on your back, I even like to roll up a small towel or stick my therapy peanut under the small of my back to really discourage rounding and force a small arch. I definitely need a strap for that one.
For the hip flexor stretch, really focus on tucking your bum before moving forward into the stretch. It won’t look like much, but it’s really effective for the hip flexor. If you need a deep stretch, lean just your chest back a little and see how that feels different.
Straddle; I like to sit in it for a few minutes. My physical therapist has me hold all my stretches for 2+ minutes, so I use that as my benchmark. I may or may not scroll through Facebook on my phone as I do this one.
Frog doesn’t work for everyone, the shape of my hip bones means I really don’t get a stretch in my hips, only pain on the outside of my hips where the bone is meeting the edge of the socket. It took me a couple of years wondering what what up with frog and why everyone liked it so much when it never felt productive at all to me. It’s definitely an example of why it’s important to know what each stretch or pose is supposed to target, and if something doesn’t feel right or productive to speak up and ask for a modification if you need one. I’m fairly flexible, and I still use blocks and straps all the time to make sure I’m targeting the right muscles.
I have an IUD and an active sex life and anxiety. I bought a box of 25 pregnancy tests (just point of care dipsticks, not like ClearBlues) on Amazon because even though the IUD is 99% effective it also makes me a bit irregular and sometimes my brain convinces me I'm pregnant. It was an absolute godsend and I recommend it to everyone because you really don't worry about "sucking it up and buying a pregnancy test," you just pee on the little strip and find out and feel better. I bought these: Pregnancy Test Strips for Early Detection, Fertility Test Kit, 25 HCG Tests, Powered by Premom Ovulation Predictor iOS and Android APP, New Version- EZW1-S-25 https://www.amazon.com/dp/B07PFTJRGC/ref=cm_sw_r_cp_apa_i_AVcIDb6G45QJ9
And I have never regretted it.
Thanks! The no underwear alone would be a game changer lol. Have you tried cycling leggings? It's kind of cold out, and I still prefer leggings at the gym since I work out after class. Can you still go undies-free in something like https://www.amazon.com/XGC-Womens-Cycling-Trousers-Legging/dp/B07H1PM5NL/ or https://www.amazon.com/Baleaf-Womens-Compression-Cycling-Waistband/dp/B0752CTJJX/? Are the seams a bad sign, or does it not matter because of the cushioning?
Seconding this - I keep a kitchen scale separate (because I spill white powders all over it...looks like I'm making drugs) and weigh out my bulk powders into a shaker cup the night before. I buy caffeine pills and pull them apart for the caffeine powder as well.
My current mix is creatine, beta alanine, citrulline malate, and caffeine. I also add 2/3 of a serving of Gatorade G2 powder to cover the severe tartness of the citrulline malate.
I am taking these ones I don't have anything to compare it too though but it's working well for me. I used to do the gummies but got tired of having to eat them and these ones have a much higher CFU count. I have IBS-C and it def helps regulate me too.
I don't add actual fruit to water unless I'm going to drink it right away, for exactly the reason you suggest.
I do, however, like flavoring my water with vitamin and electrolyte tabs from Nuun. The electrolyte tabs are great for longer runs, and if caffeine is your thing, they have caffeine-spiked tabs as well. No loss of flavor over time.
You can purchase The New Rules of Lifting for Women, which is another popular weight lifting program, at Barnes and Noble.
Or you can start Strong Lifts, which is free online. But like /u/mcshepherd said, make sure you figure out how to work around the knee injury.
Check out Alan Thrall's Youtube videos for form. The FAQ and the search function will help you answer the rest of your questions.
the good news: I hereby give you permission to never, ever get on the elliptical again.
the bad news: Slimming out is a function of your diet. A clean diet with moderately restricted calories while lifting will give you a lean, muscular look as your body composition changes. A high-calorie diet without enough protein for muscle building will get you that big, soft look (although you'll still add strength.)
The more good news: So if you eat well (high protein, moderate fat, relatively low-carb (not no carb)) and within a good calorie range for you, you can lift heavy and get the look you want by doing something you enjoy.
First, i'm going to direct you to the proto-faq since it covers a lot of this ground.
Next, as a basic recommendation, unless you're using them specifically to rehab an injury, never use a machine when you can use free weights. Their joints are static, and not fitted to your biomechanics, they don't engage your smaller stabilizer muscles, and you simply don't get as much of a workout as you would with the same time and effort otherwise.
Any routine you develop at the start should include the big 5:
As for starting with 7.5 lbs - don't worry about it, everyone starts somewhere. I'll point out, though, that a gallon of milk weighs 8 lbs, so you can probably lift much, much more than that.
I think the best starting program for you is going to be Mark Rippetoe's Starting Strength. Check out the wiki for a good intro.
(I know you want a workout, but I don't want to just list a bunch of exercises for you to do without any background on how to do them. These resources should be a good starting point for you, and then we can bang out any specific issues as/when they come up.)
I also prefer LoseIt to MFP. I don't track macros though. It looks like they also stripped down the basic account and made extra features premium ($39.99/yr). http://www.loseit.com/premium/#feature_comparison
I use the basic account and track calories, love the barcode scanner, and have it linked to MyFitnessPal so it adds my walks/runs that I've logged automatically.
I also love the quantity function of LoseIt versus MFP. With MFP I found myself having to calculate what decimal point to use for a fraction of a serving. If the serving size is 8 oz, and I know that I had 2 tablespoons, I was confused on what to enter. But on LoseIt you can convert pretty much any serving size to whatever you actually used.
> one of those small quickdrying travel towels might be useful. If you must have a bigger towel, maybe get waffle weave since it is less bulky and dries faster. Workout shoes and towel could go in that rental locker if you get one.
DUDE. Microfiber quick-dry towels are amazing. I bought one before traveling to SE Asia a couple years ago, and I still use it almost daily. They don't get yucky nearly as fast as terrycloth and dry 3x faster.
These are super affordable. Highly recommend!
I picked up a new barbell pad because my old one is seriously five and a half years old and is starting to break down in the center. I was able to find a nice yellow one to match my barbell clips and 2/3 of my lifting shoes! I also got a landmine accessory that you can use with plates if you don't have a rack that has an attachment option. I was going to use it today but I wore myself out with my programming first.
On Thursday my bench attachments will be arriving so I'll be able to do leg curls/extensions and decline bench stuff too. My bedroom gym is really coming together!
You can search Amazon or wherever you shop for "foam roller" and it'll pull up something like: https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU/ref=sr_1_8?ie=UTF8&qid=1475067270&sr=8-8&keywords=foam+roller.
So you want to roll your butt? Sit on and shift your weight to move the roll.
Here's another article with good visuals: http://greatist.com/fitness/how-foam-roll-pro.
Bone conduction headphones: Aftershockz Titanium Mini ($80 USD)
The smaller size fits my head, stay on while moving around, and I can still hear everything around me while running outdoors!
(Also, friendly reminder to use Amazon Smile this holiday season to support your favorite charities!)
Not going to lie, I clicked that link expecting something like this to imply she's crabby or this to convey things a bit more bluntly. Your link is far more beneficial.
I've never heard of a men's jumper so I googled it but I'm still unsure. Is it just a sweater? Cardigan? this Is what I've always known as a jumper.
Yes, it's an "actual device" that dries & warms shoes/boots.
Nothing like slipping on toasty warm shoes every morning!
It's one of my favorite creature comforts in this life :)
edit: works for gloves, too!