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‎’Slut’ is attacking women for their right to say yes. ‘Friend Zone’ is attacking women for their right to say no.
And “bitch” is attacking women for their right to call you on it.  (via madgay)
Day 21.

I haven’t stopped working out. I haven’t posted in a while because I was beaten and nearly strangled and suffocated and I’m still kind of dealing with the aftershock of that. It was horrible, and fucking terrifying and in so many ways I wanted to give up. But I’m glad to be alive.


I thought for a while I couldn’t do this anymore. But no matter how good an excuse it is, that fact is I have a reason to lift more and get stronger. That is fucking never happening again, oh my god. I will never be this helpless, vulnerable, out of shape again. It will never happen again, I fucking swear.


The good news is I am now 197 even! That’s 6.4 in a little over two weeks, 10 if you count the bloat, and I’m under 200 When I get to 194, hopefully by the end of this week, it’ll be 30lbs lost! I find the motivation part easier. Still maintaining the resistance+weight training, adding a little weight.

I still can’t run or do plyo, which sucks, but I’m up to 5 miles in 80 minutes walking on cardio days, which will have to do. It’s better to work out at a lower intensity, than be injured and not, so until I get new shoes I’ll have to deal.

I cut sucrose entirely, so as long as its natural I can eat it. Except honey. The next thing is gluten. I’ve been off bread two days now, and it’s been a struggle with the cravings, but I’ll get through.


Breakfast was a 3oz lean ham steak fried in water, half a cup of Greek yogurt, an apple, and two sticks of celery.

Lunch was sliced whole potatoes with skin, steamed broccoli and and a baked chicken leg sans skin.

Dinner was about two cups of made from scratch chili, with about 2 oz sharp cheddar cheese.

30down30more:

Sometimes the most challenging part of weight loss is finding that extra “umph!” to get you started and keep you on track long enough to see results. Here are some suggestions for finding out what works for you!
“I just can’t get started. It’s going to take so long.”Starting a weight loss journey can be very intimidating, especially for a beginner. There is so much information to take in, and people trying to tell you the tips and tricks of slimming down. BREATHE EASY - there are no tips and tricks. All you need is exercise and a healthy, balanced diet to reach your goals. If the amount of weight you have to lose is discouraging to you, break your pounds down into smaller goals. It is much easier to face 5 or 10 pound weight loss goals than taking on a 50 lb journey from the start. Every little pound adds up, and will distract from how far you actually have to go. Make your goals realistic, and give yourself enough time to meet them. If you take on too much at once it could be discouraging if you don’t meet your goals right away and you might want to call it quits. 
“I can’t join a gym so there’s no way I can do this.”You don’t need a gym to lose weight and get fit. Don’t let your lack of a gym crush your motivation and slow you down. Take a walk or run outdoors. Look for work out videos online. Dance, do jumping jacks, get moving! Bench press your bed! Not having a gym is no excuse for feeling defeated and accepting that you have to wait for a gym membership. Make your own, fun, exercise routines and take them seriously like you would a workout at the gym.
“I always start but I give up because I don’t see results.”Weight loss takes time. You will not drop a jean size overnight. It’s a process, and you have to keep going. If you’re like me, you need a reward for your hard work, and sometimes body progress doesn’t show up in time for that. Set up incentives for when you meet certain goals. For every month you stick with weight loss, buy yourself a new workout shirt, or get a manicure. Give yourself an extra push to keep going. If that isn’t enough and you don’t have one already, MAKE A FITBLR. If you update it often and hold yourself accountable by posting your journey publicly, it’s easier to stick with it. Other people are doing the same thing as you and it’s nice to have the support. Take progress pictures along the way. Sometimes changes happen that the eyes and mirror just can’t show you. Compare the two every couple of weeks to keep yourself going.
“I’ve already lost some weight but I’m just getting unmotivated.”Take a break, and maintain the weight you’ve reached. If you keep going and you’re just not into it, you risk just giving up and falling back into old habits. Up your calories, keep eating healthy, and exercise for fun when you want to. Weight loss can end up feeling like a time-sensitive issue or an obligation. IT’S NOT. You have your ENTIRE life to get healthy and fit. If you’re not having fun and it upsets you more than it makes you happy, give yourself a rest. You won’t gain it back, and you can take the time you need. Once you’re ready, set new goals and start fresh! Make yourself a list and remember why you started in the first place.
“I’m not in the mood for the gym. Maybe tomorrow.”Put on your work out clothes, and promise that you’ll give your best for just 15 short minutes. If after the 15 minutes you want to stop, go ahead and call it quits. Most of the time, you’ll want to continue what you already started and keep going longer. Worst case scenario, you put in 15 minutes of work, and that’s 15 minutes toward your goal and 15 minutes is better than none. You’ll be glad you did.
Takeaways:
Weight loss is not a race. You have plenty of time, so take it slow.
If you’re not enjoying it at all, take a break until you’re ready to start
Reward yourself for being persistent and doing your best
Find support where you can
Remind your self often why you want this for yourself, and why it’s worth it!
- 30down30more

30down30more:

Sometimes the most challenging part of weight loss is finding that extra “umph!” to get you started and keep you on track long enough to see results. Here are some suggestions for finding out what works for you!

“I just can’t get started. It’s going to take so long.”
Starting a weight loss journey can be very intimidating, especially for a beginner. There is so much information to take in, and people trying to tell you the tips and tricks of slimming down. BREATHE EASY - there are no tips and tricks. All you need is exercise and a healthy, balanced diet to reach your goals. If the amount of weight you have to lose is discouraging to you, break your pounds down into smaller goals. It is much easier to face 5 or 10 pound weight loss goals than taking on a 50 lb journey from the start. Every little pound adds up, and will distract from how far you actually have to go. Make your goals realistic, and give yourself enough time to meet them. If you take on too much at once it could be discouraging if you don’t meet your goals right away and you might want to call it quits. 

“I can’t join a gym so there’s no way I can do this.”
You don’t need a gym to lose weight and get fit. Don’t let your lack of a gym crush your motivation and slow you down. Take a walk or run outdoors. Look for work out videos online. Dance, do jumping jacks, get moving! Bench press your bed! Not having a gym is no excuse for feeling defeated and accepting that you have to wait for a gym membership. Make your own, fun, exercise routines and take them seriously like you would a workout at the gym.

“I always start but I give up because I don’t see results.”
Weight loss takes time. You will not drop a jean size overnight. It’s a process, and you have to keep going. If you’re like me, you need a reward for your hard work, and sometimes body progress doesn’t show up in time for that. Set up incentives for when you meet certain goals. For every month you stick with weight loss, buy yourself a new workout shirt, or get a manicure. Give yourself an extra push to keep going. If that isn’t enough and you don’t have one already, MAKE A FITBLR. If you update it often and hold yourself accountable by posting your journey publicly, it’s easier to stick with it. Other people are doing the same thing as you and it’s nice to have the support. Take progress pictures along the way. Sometimes changes happen that the eyes and mirror just can’t show you. Compare the two every couple of weeks to keep yourself going.

“I’ve already lost some weight but I’m just getting unmotivated.”
Take a break, and maintain the weight you’ve reached. If you keep going and you’re just not into it, you risk just giving up and falling back into old habits. Up your calories, keep eating healthy, and exercise for fun when you want to. Weight loss can end up feeling like a time-sensitive issue or an obligation. IT’S NOT. You have your ENTIRE life to get healthy and fit. If you’re not having fun and it upsets you more than it makes you happy, give yourself a rest. You won’t gain it back, and you can take the time you need. Once you’re ready, set new goals and start fresh! Make yourself a list and remember why you started in the first place.

“I’m not in the mood for the gym. Maybe tomorrow.”
Put on your work out clothes, and promise that you’ll give your best for just 15 short minutes. If after the 15 minutes you want to stop, go ahead and call it quits. Most of the time, you’ll want to continue what you already started and keep going longer. Worst case scenario, you put in 15 minutes of work, and that’s 15 minutes toward your goal and 15 minutes is better than none. You’ll be glad you did.

Takeaways:

  • Weight loss is not a race. You have plenty of time, so take it slow.
  • If you’re not enjoying it at all, take a break until you’re ready to start
  • Reward yourself for being persistent and doing your best
  • Find support where you can
  • Remind your self often why you want this for yourself, and why it’s worth it!

- 30down30more

Day Three.

Got fat-shamed first thing in the morning by my dad over my breakfast. It was bologna with a teaspoon of mayo on whole grain wheat. Not unhealthy at all. ( the bologna was low sodium and made of lean beef). He said something like, don’t eat that, It’ll make you fat, and then laughed at it like it was some big joke. I felt like crying on the inside, because he always does stuff like this, but I just calmly asked him not to tease me about it anymore, that I was trying to work on it. I said I don’t mind you joking, but the weight is off limits. Then he acted as if I offended him! It won’t stop him, but I might get a little reprieve.

I am not a fucking joke. I am trying as hard as I fucking can and doing the best with what I have.

I knew Thursday would come back to haunt me. Scale said 206, but I’m pretty sure that’s mostly water weight. I binged when we ate out. I will watch myself and not get so much food out. Problem solved. I am building myself up. I am not losing weight to please anyone but myself. I’m doing it because most all all the things I want to do in life (Muay Thai, Rock Climbing, Hiking, traveling, going on a safari) require me to be fit and strong. I’m doing it so I won’t get lost in regrets.

My shin is giving me trouble, so I ran for 10, powerwalked for 55 minutes. I made it 3 miles according to the treadmill. It was actually harder than the jogging. My legs got tired, but in a good way. Last thing I want to do is get injured like I did last time. It’s what caused me to stop working out, and I’m enjoying saying fuck you to my depression and anxiety too much to let it stop me. I watched the BFBM tape, and I can modify the plyo exercises until  I’m healed, so no problema.

Didn’t eat lunch. Dinner was three hot dogs, one on a white bun, with two servings of baked french fries seasoned with Mrs. Dash.

Post workout snack was my favorite, Greek yogurt mixed with raw oats and an orange.Got my water intake today.

Things not to worry about:

keep-calm-get-skinny:

do-the-russian-twist:

  • The amount of sugar in fruit
  • Eating too many carbs
  • Eating too much fat 
  • The yolks of eggs 
  • Getting bulky 
  • The fact that you weigh 5lbs more in the evening than you do in the morning 
  • The cupcake you ate last tuesday 
  • The circumference of your thighs

slow clap it out yall

Day Two.

Tomorrow is weigh in and I’m nervous. I ate well today. Not excellent, but well. Breakfast was two strips of lean bacon and two eggs and a dollop (bout a tablespoon) of apricot-pineapple jam. Lunch was two packs of gummies to satisfy cravings. 70cal a pop and loads of sugar, I know but I’m cutting it out slowly. I only quit sodas cold turkey, gummies come later. Dinner was three servings of steamed broccoli and and one serving of chicken casserole.

Post workout snack was half a cup of yogurt and two servings of apples. Not completely clean, but much cleaner than I have been eating. As of this post, I’m two glasses short of daily intake of water, but that’ll change before bedtime.

Ugh, I hate having grown up in the South as far as food goes. Everything is always seasoned with loads of butter, shortening, oil, or fat and fried. Fried chicken, potato salad, and collards may be soul food, but it’s also heavy in bad fats.

Workout was beast. Tried to do it as best as I could with what I knew to make it balanced. Mixup between weights and plyo.  Went through old books and magazines, looked at a few websites.

Worked up the bench press for 60lbs. Still a little light, but by the end of my set I was trembling. Did 3x10.

Did Wall-Sits. 3x for 45sec, 75sec, 90sec.

Standing? (Idk what they’re called) Oblique crunches 3x20 both sides

Squats w/o weight 3x20

Swing kicks, 3x20, both legs.

Crunches, 3x20

Leg lifts? (on back, raising legs 6in) 15sec, 35sec, 60sec.

Superman 45sec, 75sec, 90sec

Jump squats 3x10

Pushups 3x10

Tricep dips 3x20

Dumbell Bent over rows were next. 30lbs, 3x10. Those were harder.

Gonna see I can’t find a dvd or something to work out to. I tried to make it as balanced as possible, but I’m new to strength training. Took about 20 min and I felt it, so…

Probably gonna add more plyo like box jumps. I lost a lot of weight a couple years ago doing this. Have to be careful about intensity tho.. My arches make me prone to shin splints, so cardio tomorrow will probably be walking. I hate to think I need new shoes already. Plyo is supposed to help endurance, so we’ll see.

I hate Biggest Loser, but I’ve heard good things about Jillian Michael’s non BL workouts. Willing to try. See how it goes on the 18th.

healthylifeilove:

The truth about cravings and how to control them in a healthy way :)

The meaning of glycemic index (GI) :
a measure of how quickly blood sugar levels (i.e. levels of glucose in the blood) rise after eating a particular type of food.
check here for a list of the glycemic index and glycemic load for more than 100 common foods.

recommended amount of sugar per day:
for women : 6 tbsp. (30 g) of sugar.
for men : 9 tbsp. (45 g) of sugar.
(1 tbsp. of sugar = to 5 g)
(AHA)

(please don’t remove anything)

Day One

Fuuuuuuuuuuuuuuuuuuuuuck. That’s a good way to put it. Is it bad that new social media thingies make me nervous? Everything makes me nervous, but it’s time to figure out how to use this thing and record my progress and things. So….Um. Yeah. First post and all, still don’t really know how to do this.

Ahem.

Anyhow, I like to run. A lot. So I decided to run to lose weight. I’ve lost 20 pounds in the past 6 months, not constantly exercising mind you, not eating clean either. I’m currently 203.4lbs, 5’3”. My SW and HW are the same, 224.6.  I’ve decided to eat clean and start lifting weights. I’ve been doing a lot of reading and comparing, from paleo to vegan and decided that I’ll just eat what I like and eat clean.

Today wasn’t a good day one, but if I don’t start keeping track I’m afraid I’ll fall off again. I ate rice and chicken for breakfast, proportionate amounts.Mom took me out for lunch for Valentine’s. I overate, but saved it with dinner. Half a cup of oats, half a banana, and some Greek yogurt to polish it off. Not a good first day, Still, I feel full. Got my water intake in and everything


I did achieve something when I worked out. I made it 16 minutes running, from 30 seconds starting out. It’s a big achievement. Endurance, yay. Walked for the rest of the hour, but it’s progress.

Still don’t know what to do for resistance training tomorrow, but I’ll figure it out then.