Phoenix Rising

5'8"/ SW: 211 lbs/ CW: 171/GW: 145 lbs

[jee-q]

be patient. we all got new beginnings coming. i’m speaking it into existence for everyone

[espressogal]

once you stop fantasizing about that ideal version of yourself and start working towards becoming that person by setting your alarm clock earlier and actually going to the gym and actually volunteering at places and actually eating healthier and not procrastinating and working just a little bit harder you’ll realize that it was so easy all along. becoming your ideal self will only ever exist in your mind until you make the decision to work towards becoming that person. get up!! get going!! it’s now or never!! there is no light at the end of the tunnel!! get that flashlight and pave your own path bitch bc no one else is going to do it for u!!

[kaylaitsines]

Which one are you ladies choosing today?? I’m 100% going with peanut butter and strawberries today + honey!! These are actually all awesome snack ideas for work! If you are ever stuck, you can never go wrong with ANY of these 4 combos💪❤️ www.kaylaitsines.com/app @fitwomeneat https://www.instagram.com/p/BptSZuJABOm/?utm_source=ig_tumblr_share&igshid=28ea0mgczuog

[curvykawaii]

It’s not to late!

There are 5 months left out of this year! That’s about 154 days, 3701 hours, 222107 minutes!!! It’s not too late to turn this year around. You’re not too far gone. Once you reclaim 2018 as your year nothing can stop you from crushing your goals!! I’m starting my fitness journey AGAIN for the 10th time this year it seems.. But ya know what I CAN AND WILL DO IT!! So can you 😊 let’s make these last months count 💪

[healthyfoodcharts]

[armsintheair-deactivated2018122]

Meal Planning Week of 4-9-17

The name of the game this week is to not fuss over food too much. I feel like that has been the trend lately anyway, but since I’m leaving Friday morning I want to make sure I only make a perfect amount of food so I’m not wasteful and leaving stuff in the fridge.

Breakfast: I’m doing some eggs and veggie sausages. I picked swiss chard out as a green because it just looks so, so pretty. I have some deli-made bruschetta again as I really love topping my eggs with it. I think the fresh note will be great with the sausages and sweated greens, too!

Lunches: I’m pretty sure you’re sick of it, but ha–just going to do my tofu salad sandwiches. There is absolutely zero reason for me to experiment and rock the boat this week so I’m just making this once again. I know I’ll happily eat it. I really never tire of it! Had to pick up tofu, avocados (had a coupon, YAS), pickles, and deli mustard. I already have the wine vinegar, salt, pepper, and oregano at home.

I’m serving that with spinach-mint soup. This soup is always really good to me, and ridiculously good for me! I had to pick up spinach, onion, garlic, mint, coconut milk, and stock. At home, I already have celery, olive oil, salt, and pepper.

Dinner: The piece de resistance for this week is turkey taco bowls with cauliflower rice and salsa. The salsa is pretty quick and easy. I usually do this with fresh tomatoes in summer, but store tomatoes are still depression this time of year so I picked up diced tomatoes. I also picked up garlic, cilantro, red onion, and jalapenos. At home, I already have salt, limes, and lemons.

The taco part of the bowl will use ground turkey, which I already have at home in the freezer. The package in the cart is for my fiance’s turkey burgers we make for his packed lunches. He’s weird about using the frozen Costco turkey. I won’t fight him on that. It’s not like I’m short on my own neuroticisms!

I had to pick up carrot, red onion, red + green bell pepper, jalapenos, and chili powder. At home, I already have cumin, paprika, cayenne, salt, pepper, apple cider vinegar, and cornstarch. Then I’m just going to take that head of cauliflower and rice it.

Snacks: Strawberries, bananas, chia seed pudding, protein shakes. Once again, just have to grab the fruit!

After coupons and bottle returns, the cart was $54. Very pleased!

[healthyfoodcharts]

[rosy-fitness-styles-blog]

♥♥♥

[glenninfinityfitness]

FITNESS: Weekly Workout Circuit

[blackbirdcall7]

[micdotcom]

In one powerful tweetstorm, this woman demolishes the hypocrisy of fat shaming

[thatfeministkilljoy]

I thought this tweet was important to include too

[florencelovesyou-deactivated201]

this is body positivity that’s like actually important lmao 

[fiti-vation]

[the-exercist]

Keep Your #Fitspo Respectful

1. If you’re using a photo of someone else, make sure that you have their permission to share the image and you properly credit them. Know & post their name! Don’t crop out their face and don’t make the image focus solely on a sexualized aspect of their body, like their sports bra or butt in booty shorts! And if possible, make it an action shot, so that we’re admiring their talent and skills instead of just their body. Treat this person like a person and not like an object that exists solely to motivate you.

2. Slogans should be uplifting and positive for everyone: Don’t use a slogan that builds you up while putting others down. Stuff like “No excuses” or “You’re lapping everyone on the couch” are just subtle ways of implying that other people are wrong for not choosing to exercise the way that you do. Avoid criticizing on someone else’s lifestyle altogether.

3. Working out should help you, not hurt you. Avoid the association between pain and exercise. You shouldn’t be puking during a workout! Or crawling! Or being in pain! Promote healthy and safe exercise models that actively discourage self-harm.

4. Stop associating health or fitness with a certain body shape. Not all thin people are “fit,” and not all fat people are unhealthy. The focus of good fitspo should not always be on weight loss. People don’t inherently have to lose weight in order to be happy and satisfied with themselves. So we need to stop assuming that a larger person is a beginner or hates their body, and stop assuming that thin or muscular people are healthy or skilled.

Always remember that actual people are going to be seeing this image. Not all of them will want to workout, and that’s okay. Your #fitspo should be positive and uplifting no matter who stumbles across it. 

If your fitspo makes people feel guilty, upset, demeaned or devalued, then something is wrong.

[successrevenge]

So I've been doing keto for about 21 days and the last two I've had intense light headed spells. My friend said I need electrolytes, so I've been drinking Gatorade, pickle juice, and got some magnesium pills but it's still there when I bend down etc. suggestions?

[jennynotketo]

On yo-yo diets and broken metabolisms...

This comes off the back of this Daily Mail article - yet another media focus on how we “have to be warned” about the “dangers of yoyo dieting” and “broken metabolisms”.

Do you know why I hate this? Because it takes away hope - the hope we hide in our hearts when we’re larger - that it won’t always be this way. We can change.

Because  WE CAN CHANGE - we can grow and learn and improve in all aspects of our life - and weight is no exception! This myth - along with that “only 5% of diets work, it will all come back when you stop” thing - really annoy me because this journey is hard enough without some narrative that we’re doomed before we’ve begun >_>

So, you were younger and smaller, but maybe you ran around all the time (burning off more of the calories you were eating). No net gain of weight (i.e. your body didn’t need to store unused energy because you used it up, so you didn’t get fatter).

You’re still skinny now - you got taller, maybe added some muscle mass which requires more calories to maintain - and so you need to eat more to keep your body going, maybe you added exercise too. So your metabolism still requires more energy than you’re putting into it (calorie intake). No fat storage!

Maybe you’re larger - you got taller, maybe you did exercise and added muscle mass too - but you also increased the calories you ate too so you were taking in more energy than you needed. Fat storage!

Note: for those who think they don’t eat that much, go watch a show called Secret Eaters. We underestimate our intake when we’re larger, I guarantee it!!

Metabolism is a process it can’t be ruined. 

It’s an equation:

what does my body need to run = A –> function of height, weight, muscle mass and activity

what do I provide it to run = B –> calories

So

if A > B = weight loss

if B > A = weight gain

if A = B = maintenance

That’s it!

“oh it’s not that simple, a calorie isn’t a calorie”

No it IS that simple

from a weight loss perspective

, but you’re talking about two other things there. Hunger and nutrition.

Hunger –> carbs/sugar things spike insulin responses in your body making you hungry soon after you eat. This makes you more likely to eat more and go over your calories for the day.

Nutrition –> you live off twinkles and won’t lose weight if your eating less calories than you burn - but you might become deficient in the macros you need. Eat less protein than you need and you’ll lose muscle mass instead of fat, for example.

Trust the equation. Make it a lifestyle change. You will lose weight and gain empowerment I guarantee it. You can do this!

[jennynotketo]

[jennynotketo]