Nutrition and Fitness

Jessica. Full time certified personal trainer, fitness nutrition specialist, behavior change specialist, and weight loss specialist. Have lost 100lbs and over 30% body fat! Also, 6 knee surgeries happened over the course of my journey.

[ahealthblog]

Food Images Have a Big Impact on How Much We Eat ➡ https://www.ahealthblog.com/regulation-of-food-consumption-influenced-by-food-images.html

[alwaysbeautifuljellyfish]

Another year, another knee surgery! I'm officially down 112lbs! And this is my 7th,and final, knee surgery! The last resort is total knee replacement, but not for a few decades.

Some things no one tells you about losing weight: my tendons and ligaments got stretched out from being obese my entire life, so when I lost the weight, I didn't have the pressure to hold my kneecaps in place anymore. So, if I hadn't started a healthy lifestyle, I would never have had to need these surgeries.

Another thing: my feet shrunk! I was a size 10, but now I'm 7.5! At 5'10" 😅

[alwaysbeautifuljellyfish]

I'm pretty horrible at updating my Tumblr 😅 but I've officially hit 100lbs lost! 329 to 229! I'm sitting at around 22% body fat (depending on the measurement device) and 180lbs of non fat! My Instagram is updated a lot more frequently (as in, at all), so feel free to follow! @aofitness

[punk-mom-deactivated20201103]

If you can’t work with a barbell yet that’s okay.

If you can only work with the barbell that’s okay.

If you only have 2.5 lbs on either side of the barbell that’s okay.

Heavy. Is. Different. For. Everyone.

[ahealthblog]

8 Minute Abs Workout ➡ http://www.shape-able.com/8gENhqT0

[the-exercist]

It will soon be the time of year when gyms fill up with newcomers

If you contribute to an environment where they feel judged, ridiculed and unwelcome, then you are a big part of the reason why so many Resolutioners fail to continue exercising throughout the year.

They’re using your favorite squat rack? Leave them alone

You have to wait for a while before getting a treadmill? Oh well

You think that they socialize and rest more than they actually workout? Doesn’t matter

You don’t have to be buddy-buddy with every new face, but please stay courteous and respectful towards everyone. You could personally be the difference between whether they continue on this path of an active lifestyle or if they give up after 2 weeks.

[alwaysbeautifuljellyfish]

One year difference! June 28th, 2017 to June 28th, 2018! Down 5lbs, 12% body fat, and from size 14 to 8-10! I'm still over 200lbs, which I'm trying to not focus on, but it's super difficult, as a female who grew up obese, the last thing I want to be is overweight. I'm switching up my training from strength to endurance and adding more cardio (I hate cardio so much), but I need to reach my goals!

[stayfit-stayhappy]

[healthyfitprincess]

~Calling all Active Fitness/Health Blogs~

Runners

Healthy food/recipes

Personal weight loss journey’s

Motivational posts

Lifting

Reblog/Like this so I can follow you!

[alwaysbeautifuljellyfish]

That feeling when your city cancels their fireworks show (which should have been canceled already since pretty much the whole state is on a level 2 to level 3 fire ban and has 7 fires burning) because of rain! Blessed irony!

[igglooaustralia]

BITCH! Ciara and Nicki’s “I’m Out” Mixed with Demi Lovato’s “Sorry not Sorry”.. this scalped me

[igglooaustralia]

Here’s the full version

[jadorexjaii]

This is amazing

[alwaysbeautifuljellyfish]

Getting happier with my body! It's been such a struggle, learning to love what my body is instead of hating what it isn't. I'm at a healthy body fat percentage (28%!) and I'm stronger than ever! I'm squatting heavy and pressing even eavier! I'm running and climbing and doing everything I've always wanted to do, but was held back by my weight or my knee. I'm so incredibly happy in my life!

[petalya]

some of the most important health & fitness tips I wish someone told me when I started out:

modify your moves. Don’t worry if you can’t squat down all the way or can’t run for too long, you can only get better from here!

I don’t care what your hyperactive fitness instructor tells you - drink your water and take a break if you need it. you are not a machine. don’t destroy your health trying to get fit

protein and carbs are your friends

don’t ask random blogs on tumblr serious health questions you could look up or ask a doctor

don’t try to match your instructor’s pace during a workout. It’s form, not speed. Do not compete with them. 10 good lunges > 20 sloppy ones

don’t have weights? Find something heavy - a textbook, water bottles, whatever works for you

IF YOU ARE HURT DO NOT WORK OUT

IF YOU ARE TIRED AND EXHAUSTED DO NOT WORK OUT

PUSHING YOURSELF TO “THE LIMIT” DOES NOT MEAN WORKING OUT UNTIL YOU’RE READY TO THROW UP

Always do a quick warm up and cool down

Treat yourself often

forget workout clothes. You don’t need Nikes and expensive yoga pants. An old tee shirt and some cheap gym shorts will do just fine

Stay hydrated

Trial and error. Success is a bumpy road

Do not compare your chapter one to someone else’s chapter 10

Fitspo posts and before & afters are great but remember you can be the same height & weight as someone and never look like them. You never know the full story behind that picture

Try not to measure your progress in strictly numbers

Calories do not reflect nutrition.

Peanut butter is higher in fat but are healthy fats

Fruits have natural sugar in them that your body needs DO NOT AVOID FRUITS

1200 calories is barely enough to survive

Please do not do just cardio alone

Quality over quantity. A 30 minute intense workout will always beat a half ass 2 hour elliptical workout

Try different things. You may like running, you may not. Maybe yoga, swimming, dance, hiking, etc. Try things out.

YOU WILL NOT BULK UP NO ONE ACCIDENTALLY BULKS UP

All you need is your body to work out. Don’t stress over gyms

Do it for YOU. Not the boys and the crop tops and the “stares”

Rest days are essential. Take as many as you need. Never skip a rest day, your body needs to heal

Losing weight does not guarantee happiness. It never does. Don’t put your other problems on hold to focus on your body, they’ll catch up with you ten fold later and it’s not fun

[runningraz]

Reblog this if you’re a FITBLR with PERSONAL POSTS.

Need to follow less smoothies and nikes and more people on their journeys. 

[strong-like-future-me]

I post workout selfies, progress updates, and meal prep pics 🏋️

[abbeydoesthings]

I post workout selfies a lot. Been slacking on those because I didn’t want to tire myself out before my mudder this week. But I will get back on the train as soon as I can walk again!  Also I do workout stuff sometimes

[datagoesboom-deactivated2018090]

Not as active as I used to be because… Life… But I’m here

[coffeecurvesandconversation-blog]

Always. Sometimes more life than fitness ha!

[alwaysbeautifuljellyfish]

I fell off the wagon! I went on vacation in Hawaii a couple weeks ago (which ended up being super dramatic and I came home 3 days early), and ever since, I just let my health and fitness go by the wayside. I was all, “I want a carnitas burrito and Carne asada fries! Diet soda all day! Who cares about my feeding window? Give me all the potatoes! What’s a ‘gym’? Water? Never heard of that. Thruster?! I don’t even know her!” And so on. And I kept forgetting to take my medication for my menier’s (a water retention disease that affects the inner ear, causing hearing loss, lightheadedness, and fainting), so, guess what happened! I gained 20 (that’s TWENTY!) pounds in 10 days! Honestly, when I saw that on the scale this morning, I completely freaked out! I let myself have a pity party for about half an hour, but then I put my butt into gear. I’ve scheduled my workouts through June, I’m back to my normal intermittent fasting window of 11am to 7pm, daily cardio in the early afternoon, lifting in the evening (because it matches up with my sessions with my personal trainer [I’ll discuss later why I, a trainer, have my own trainer]), with yoga or sprint 8s every other day, and active rest days every Sunday. My diet is back to normal with 50% protein, 30% carbs, and 20% fat, and I’m tracking my input and output (for now) with mfp. And I took my meds! Haha I had lost 6lbs at the end of the day, so I’m 100% sure the gain was almost all water weight. There’s no lesson to this post haha this is just how my day went 😊

[take-no-shit-fit-bitch]

⬆️Just a quick reminder of why you shouldn’t only go by the scale as a measure of progress

*not me

[kellyeatskale]

Rest and Recovery 101

If you’re anything like me, then rest days are hard. Like really really hard.

But rest days are just as (if not more) important in your fitness journey as your workouts. Because muscles aren’t actually built in the gym, they’re built after your workout.

Here’s what you need to know about rest days, as well as how to do them properly to optimize your results and gainz.

Lifting weights creates micro tears in your muscles. It’s actually not until after your workout that your muscles begin to repair themselves and become bigger in response (this is why protein after working out is so important, it aids in muscle synthesis!!) When you don’t rest properly after the gym , your body doesn’t get an opportunity to fix itself and your muscles never have a chance to grow.

Skipping rest days can lead to overtraining. Signs of overtraining include fatigue, weakened immune system, irritability, and soreness..AND it makes you more prone to developing injuries. Usually when you overtrain, you hit a plateau and stop progressing. Best way to avoid this? Adaquete rest.

Rest days don’t have to mean laying in bed all day. You can still be active by engaging in low impact exercises such as walking and yoga. Personally I like to stretch lots on my rest day to elongate my muscles and help eleviate soreness and stiffness. Stretching also not increases your range of fitness which can improve your workouts and form immensely.

You should have anywhere between one to three rest days a week, depending on the intensity of your workouts and your level of fitness. The stronger you get, the less rest you may need. If you are working out two days in a row, make sure that you’re not training the same muscle group (ie. do arms Tuesday and legs Wednesday) to give yourself a chance to recover.

Optimum nutrition on rest days is KEY. Eat lots of protein, carbohydrates, and fat to give your body the macronutrients it needs to repair itself. I would highly recommend protein pacing (eating 20/30g of protein at intervals throughout the day) to give your body a steady stream of muscle building protein. Fun fact: it’ll also keep you satiated and can help you lose weight.

Listen to your body and remember, more is not always better!! If you feel tired, then take a break. The gym will always be there tomorrow (or the next day). While you may feel like you want to go hard all day everyday to speed up your progress, this way of training is largely unsustainable and can actually do the opposite of what you want it to do.

Xoxo

Insta: kellyeatskale