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fitvillains:

I NEVER call them “girly” push-ups. One of my BIGGEST pet peeves! I really, really wish everyone would stop calling them that as well.
I’ve got MANY reasons for this, but the most important ones are…


1. It creates a comfort zone for women, where they don’t expect more of themselves. There’s nothing wrong with modified pushups… but they can be a fantastic stepping stone to harder modifications. But if you don’t think you can do it (or that they aren’t designed for you), you won’t try them!
Ladies are MORE than capable of handling full pushups (hello! here!), but like anything else you build up to them gradually. It took me YEARS to do my first full one. Far too many women have NO idea they are capable of regular pushups: they just don’t try ‘em.
2. It creates a shame zone for men who are still working up to basic push-ups. It makes them hesitant to try the modified version, for fear of being deemed ”ladylike” (which is another issue for another day. No time for gender politics right now, but I could go on and on).
Many men can benefit from working their way up and building strength with modified versions, especially if they have injuries (wrists, back) that make other variations too challenging.


Modifications have their place in EVERYONE’s routine, and even the fittest people need to modify their exercises to suit their bodies. The goal with modifications is to HELP you get the most out of your fitness. Not to hold you back OR to make you feel ”less than”.


Ladies, try stepping outta the modified zone. If you can do 12 modified pushups, it’s time to get on all fours! Even just ONE. One is the gateway to TWO. Two is the gateway to THREE. 
Fellas, if regular pushups are just NOT in the cards right now, drop to your knees. Screw anyone who would DARE comment. Screw em. Secure men wouldn’t comment anyways. 


If you’re not up to full pushups for ANY reason (injury specifically), you can still make modified pushups more challenging. Try adding weight (a vest, backback or plate), a resistance band (each end under a hand and looped around your back), stagger them (one hand slightly more forward to the other, or elevated on a book, dumbbell or block), or slow them down: the slower you go, the harder they are.

And whatever you do, for once and for all: they are modified push-ups. NOT “girly” pushups.
Pushup Posts

Working Your Way to Perfect Pushups…
Decline Pushup With Climbers
Bag Drag Pushups
Elevated Pike Press

Thanks to Nancy for posting the pic on my wall! Love it!

fitvillains:

I NEVER call them “girly” push-ups. One of my BIGGEST pet peeves! I really, really wish everyone would stop calling them that as well.

I’ve got MANY reasons for this, but the most important ones are…

1. It creates a comfort zone for women, where they don’t expect more of themselves. There’s nothing wrong with modified pushups… but they can be a fantastic stepping stone to harder modifications. But if you don’t think you can do it (or that they aren’t designed for you), you won’t try them!

Ladies are MORE than capable of handling full pushups (hello! here!), but like anything else you build up to them gradually. It took me YEARS to do my first full one. Far too many women have NO idea they are capable of regular pushups: they just don’t try ‘em.

2. It creates a shame zone for men who are still working up to basic push-ups. It makes them hesitant to try the modified version, for fear of being deemed ”ladylike” (which is another issue for another day. No time for gender politics right now, but I could go on and on).

Many men can benefit from working their way up and building strength with modified versions, especially if they have injuries (wrists, back) that make other variations too challenging.

Modifications have their place in EVERYONE’s routine, and even the fittest people need to modify their exercises to suit their bodies. The goal with modifications is to HELP you get the most out of your fitness. Not to hold you back OR to make you feel ”less than”.

Ladies, try stepping outta the modified zone. If you can do 12 modified pushups, it’s time to get on all fours! Even just ONE. One is the gateway to TWO. Two is the gateway to THREE. 

Fellas, if regular pushups are just NOT in the cards right now, drop to your knees. Screw anyone who would DARE comment. Screw em. Secure men wouldn’t comment anyways. 

If you’re not up to full pushups for ANY reason (injury specifically), you can still make modified pushups more challenging. Try adding weight (a vest, backback or plate), a resistance band (each end under a hand and looped around your back), stagger them (one hand slightly more forward to the other, or elevated on a book, dumbbell or block), or slow them down: the slower you go, the harder they are.

And whatever you do, for once and for all: they are modified push-ups. NOT “girly” pushups.

Pushup Posts

Working Your Way to Perfect Pushups…

Decline Pushup With Climbers

Bag Drag Pushups

Elevated Pike Press

Thanks to Nancy for posting the pic on my wall! Love it!

Reasons I love my job, #48137132

In addition to including a free membership to a gym across the street, my job also comes with the benefit of having a wellness program.

They give you challenges and goals to practice a healthy (mental and physical) lifestyle, as well as be environmentally friendly. Bullet points:

  • Promote a work environment that supports healthy behaviors
  • Improve health and well being of employees
  • Improve morale and attitude within the company
  • Improve productivity
  • Improve sense of being a team
  • Increasing community involvement and environmental awareness

You participate by doing challenges and meeting goals set out on the site.

Every time you meet a goal or a challenge, you get tickets based on the goal or challenge. There’s a semi-annual raffle where you can win a 50$ gift card to a store of your choice, but that’s not the real prize IMO.

Activities that earn you points:

  • Eating 5 servings of fruit and veggies a day (always do this)
  • Walking or riding your bike to work (and this)
  • Shopping at a farmer’s market or farm share (and this)
  • 1 week of carpooling to work
  • Shopping with reusable bags (and this)
  • Donating to charity or giving to someone else to reuse
  • Each week you drive a motorcycle or hybrid
  • Not owning a car (lol this)
  • Every 15 minutes of exercise (need to do this more)
  • Every 2 hours of volunteer time per calendar month (want to do this)
  • Participating in marathons or exercise events (want to do this)

And the monthly challenge this month is: Try three new forms of exercise.

I think I’m going to try yoga. Need to think of some other things to try, maybe Zumba. There’s a class at the gym I’m a member of twice a week. Not sure on the third one.

My job is the best job, everyone else go home.

keepcalmanddrinkwater:

CARDIO:
Boxer Babe Cardio Workout
http://www.youtube.com/watch?v=i85WUbYQSbI

Abs and Cardio Workout
http://www.youtube.com/watch?v=OLGmwIXIWtc

10 minute workout to loose body fat
http://www.youtube.com/watch?v=9sxsUPbtiys


POP CARDIO:

Food Baby HIIT Workout
http://www.youtube.com/watch?v=hSIgraWAisQ
Heart Throbber
http://www.youtube.com/watch?v=N-wEz5XZwgY
Fat Melting Routine
http://www.youtube.com/watch?v=WOvIKdG7AwM


ABS:

Ten minute ab workout
http://www.youtube.com/watch?v=Z3TFYQupByU
Ten minute ab workout for Fitness
http://www.youtube.com/watch?v=acVU6HGmyVk
ThinQ Fitness - 10 minute abs workout
http://www.youtube.com/watch?v=3HdnOEI5gg4

POP PILATES ABS:

Full 10 minute ab workout:
http://www.youtube.com/watch?v=od0j4aNDGKM
Flat Abs Challenge
http://www.youtube.com/watch?v=0aCoSs29anY

LEGS

Fitness for Legs and Bum
http://www.youtube.com/watch?v=uwyRMAyntf0
Ten minute Ballerina Beauty
http://www.youtube.com/watch?v=-_Yi9dVkXpI
Ten minute Leg Workout
http://www.youtube.com/watch?v=NGOJUAa9cJo

POP PILATES LEGS

Full leg and thigh workout
http://www.youtube.com/watch?v=LHfe0rG_THk
Slimmer Inner Thighs and Running Calves
http://www.youtube.com/watch?v=7I-c-yw5ZrQ

keepcalmanddrinkwater:

CARDIO:
  • Boxer Babe Cardio Workout

  • Abs and Cardio Workout
  • 10 minute workout to loose body fat

POP CARDIO:
  • Food Baby HIIT Workout

http://www.youtube.com/watch?v=hSIgraWAisQ

  • Heart Throbber

http://www.youtube.com/watch?v=N-wEz5XZwgY

  • Fat Melting Routine

http://www.youtube.com/watch?v=WOvIKdG7AwM


ABS:

  • Ten minute ab workout

http://www.youtube.com/watch?v=Z3TFYQupByU

  • Ten minute ab workout for Fitness

http://www.youtube.com/watch?v=acVU6HGmyVk

  • ThinQ Fitness - 10 minute abs workout

POP PILATES ABS:

  • Full 10 minute ab workout:

http://www.youtube.com/watch?v=od0j4aNDGKM

  • Flat Abs Challenge

http://www.youtube.com/watch?v=0aCoSs29anY

LEGS

  • Fitness for Legs and Bum

http://www.youtube.com/watch?v=uwyRMAyntf0

  • Ten minute Ballerina Beauty

http://www.youtube.com/watch?v=-_Yi9dVkXpI

  • Ten minute Leg Workout

http://www.youtube.com/watch?v=NGOJUAa9cJo

POP PILATES LEGS

  • Full leg and thigh workout

http://www.youtube.com/watch?v=LHfe0rG_THk

  • Slimmer Inner Thighs and Running Calves

http://www.youtube.com/watch?v=7I-c-yw5ZrQ

(via glitteringsweat)

muffintop-less:

Health is enhanced when almonds are eaten as part of a well-balanced diet. They contribute healthy fats, protein, fiber, phytonutrients and essential vitamins and minerals. On top of controlling cholesterol, helping prevent cancer and regulating blood sugar, almonds also aid in weight management!”Almond consumption, when included as part of an energy-balanced diet, does not appear to lead to weight gain, according to a review of the literature published in the September 2008 issue of the “Journal of Nutrition.” Almonds have satiety properties, which create a feeling of fullness after they are eaten. This may help with weight management. Furthermore, because of the almond’s fiber content, some of the fat calories cannot be absorbed and used as energy. The intestinal enzymes and bacteria are unable to sufficiently break down the cellular walls of the fiber; therefore, the oils present in the cells cannot be released for absorption by your body.” - Live Strong
This doesn’t mean that you can eat as many of them as you want and not gain weight though! Make sure to measure your portions, as fats (even if they are of the healthy variety) contain more calories than do carbs and protein. Fats have 9 calories per gram, while carbs and proteins contain 4 calories per gram. So if you don’t already, add these little healthy-fat powerhouses to your diet! =)

muffintop-less:

Health is enhanced when almonds are eaten as part of a well-balanced diet. They contribute healthy fats, protein, fiber, phytonutrients and essential vitamins and minerals. On top of controlling cholesterol, helping prevent cancer and regulating blood sugar, almonds also aid in weight management!

Almond consumption, when included as part of an energy-balanced diet, does not appear to lead to weight gain, according to a review of the literature published in the September 2008 issue of the “Journal of Nutrition.” Almonds have satiety properties, which create a feeling of fullness after they are eaten. This may help with weight management. Furthermore, because of the almond’s fiber content, some of the fat calories cannot be absorbed and used as energy. The intestinal enzymes and bacteria are unable to sufficiently break down the cellular walls of the fiber; therefore, the oils present in the cells cannot be released for absorption by your body.” - Live Strong

This doesn’t mean that you can eat as many of them as you want and not gain weight though! Make sure to measure your portions, as fats (even if they are of the healthy variety) contain more calories than do carbs and protein. Fats have 9 calories per gram, while carbs and proteins contain 4 calories per gram. So if you don’t already, add these little healthy-fat powerhouses to your diet! =)

(via glitteringsweat)

Alrighty, here we go.

I took a few days to re-asses what my nutrition goals should be. I haven’t really been paying much attention to my intake; it’s not awful, it’s not great, is basically what I’ve discovered.

So, here are my nutrition goals for the month of July, as they would sound if I were talking to myself:

  • Pay attention to serving sizes again. A serving really is enough, and no, that cereal bowl does not need to be full.
  • Pay attention to how much soda you’re drinking, for fuck’s sake girl. An entire 12-case should not be gone in two days between two people. Ever. Holy shit. A year ago you weren’t even drinking soda. You don’t need to make up for that.
  • On that note, if you’re going to drink soda, stop buying the 1 liter bottles. Get a can. A can is plenty. I don’t care if you “don’t normally” drink the whole thing in one day, it’s still too much and it’s way too tempting.
  • Weigh out your cheeses and measure your condiments. When you stop putting that extra sprinkle on and be reasonable, you can stop measuring. Deal with it.
  • Monday night pizza? Stop it. Just stop it. You can have pizza when you get paid at the end of the month, and that’s plenty. You’re tired of pizza anyway. Last time you ordered it, you got breadsticks and wings. Come on. You don’t even want that pizza.
  • 7-11 has enough of your money. Pay attention, because your little treat here and snack there is entirely overboard.
  • You don’t need an iced coffee every day.
  • Yes, the fridge is right there. Yes, you like food. No, you should not have a bite of anything just because it sounds good. Are you hungry? Cool, have something. Are you bored? Get your hand outta there. I will cut you.

Welp, there you have it. Those are really the biggest things I think have effected me in the past few months … I surprised myself with how badly I went back to bad habits. And quickly. :C

Well played, depression. Well played!

Walking around DC really brought me back to earth on what I need to be doing there. I fared much better than I would have 35-40 pounds ago, but I was still too far out of breath.

So, have some fitness goals:

  • 5 minutes of something is better than 5 minutes of nothing. Get off Diablo and go for a walk.
  • Hey, did you miss those shin splints? No, I didn’t think so. Go for a walk.
  • Aw, you sad? I get that. Get the fuck out of bed and exercise. You’ll feel better. Endorphins! Remember those? They made you happy! No more feeling sad, which is what you want. Yeah, that’s what I thought.
  • Stop sitting around on your laptop all day. Come on. Isn’t it enough that your job requires you to be on a computer all day?
  • Exercise bike got you down? Is it boring? You can’t go 30 minutes without your attention on something? Fine. Put on the TV and get pedaling. Haha, you thought I’d say skip it. Oh you.

So, there we go. I’ve gotten lazy. I’ve stopped controlling my eating. Sucks, but what can you do but change it?

Yep. I hate admitting I’ve been so off. Depression is so debilitating … I think I’m going to get back into counseling and try to work through this before it makes me crazier.

Pics from the wedding really helped put things back in focus, though!

That’s my brother’s bride, looking gorgeous and amazing. You can’t really tell from the pic, but her curves are incredible.

And those are my awesome legs, deserving a much better torso. Also, my chin. I’ll never get over my chin. :/

riiaeatsright:

Originally from The Greatist
Sometimes I find myself cheating out my workout when it comes to the end, so when I saw this article, I knew I had to share it with you! So check out this list of 23 Ways To Push Through A Tough Workout:
1. Who’s really getting cheated?
Sure, no one else would know about skipping out on the last Chatarunga. But only one person loses in that situation (hint: it’s not the super-ripped chick sweating it out on the next mat).
2. Change pace.
Circuit training, a killer combination of cardio and strength training, can help break the monotony of a long workout. Run five minutes, then drop and do some push-ups. Wash, rinse, repeat.
3. Picture this.
Visualize cheering fans or crossing the finish line to bang out one more set or lap. Or just go mental: Imagine this workout is the equivalent of the Olympic trials (no big deal).
4. Grab a pal. 
Work out with a fit pal who will hold you to a higher standard. Stuck going solo today? Imagine they’re still there. After all, who wants to wuss out in front of an audience?
5. Break it down.
Set mini-goals when the going gets tough. This isn’t a three-mile run— just six measly half-mile runs.
6. Savor the pain.
“Pain is weakness leaving the body,” the saying goes. Pain is also proof that this workout is tough. Clearly you’re doing something right, so why stop now? (Just know when pain is signaling something more serious.)
7. Compete.
Whether comparing against the dude on the next treadmill over or your own time last training session, competition ups the ante and helps us forget about wanting to quit.
8. Remember the end.
That post-workout high? Yeah, almost there. The struggle of that final set won’t last— and when the workout’s over, it’ll be replaced by a much better feeling: pride.
Read the rest at The Greatist!

riiaeatsright:

Originally from The Greatist

Sometimes I find myself cheating out my workout when it comes to the end, so when I saw this article, I knew I had to share it with you! So check out this list of 23 Ways To Push Through A Tough Workout:

1. Who’s really getting cheated?

Sure, no one else would know about skipping out on the last Chatarunga. But only one person loses in that situation (hint: it’s not the super-ripped chick sweating it out on the next mat).

2. Change pace.

Circuit training, a killer combination of cardio and strength training, can help break the monotony of a long workout. Run five minutes, then drop and do some push-ups. Wash, rinse, repeat.

3. Picture this.

Visualize cheering fans or crossing the finish line to bang out one more set or lap. Or just go mental: Imagine this workout is the equivalent of the Olympic trials (no big deal).

4. Grab a pal.

Work out with a fit pal who will hold you to a higher standard. Stuck going solo today? Imagine they’re still there. After all, who wants to wuss out in front of an audience?

5. Break it down.

Set mini-goals when the going gets tough. This isn’t a three-mile run— just six measly half-mile runs.

6. Savor the pain.

“Pain is weakness leaving the body,” the saying goes. Pain is also proof that this workout is tough. Clearly you’re doing something right, so why stop now? (Just know when pain is signaling something more serious.)

7. Compete.

Whether comparing against the dude on the next treadmill over or your own time last training session, competition ups the ante and helps us forget about wanting to quit.

8. Remember the end.

That post-workout high? Yeah, almost there. The struggle of that final set won’t last— and when the workout’s over, it’ll be replaced by a much better feeling: pride.

Read the rest at The Greatist!

(via glitteringsweat)

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