becausethereisnotry
HI there! I was hoping I could get your advice on something food related. I am volunteering as a kids camp counselor this summer and meals are provided, however, it is the typical mass produced cafeteria type food. I've been eating strict Paleo for about a month and plan to continue, but I'm worried that if I eat the provided food it will make me sick since I've gotten that type of food out of my system. Do you have any advice on healthy food I could bring, that would last all week?

It’s entirely possible that a big dietary change will make you feel sick, especially since camp food isn’t known for being the easiest to stomach. So I can see why you’d be worried about this.

As soon as possible, try contacting the camp about their menu options - Some will offer vegetarian, kosher, or limited ingredient meals for any camper that has some eating restrictions. Talk to someone about getting your name on that list and gaining access to foods that will make you more comfortable. The camp itself might be able to supply you with a diet you’re okay with: just be prepared to pay a little bit if necessary. 

Otherwise, the type of food you’ll bring is going to depend on what kind of resources you have access to. If there’s freezer space, then you’ll have it easy - Simply prepare your meals as normal, store them in plastic containers and label them clearly, then claim part of the freezer as your own. Same if there’s a fridge. Then anything can be cooked or microwaved when you need it. 

But if you’ll be responsible for holding onto food completely on your own, or have limited access to kitchen appliances, then the situation gets tougher. It may be necessary to rely on the camp for the bulk of your food and supplement it with filling snacks of your own. Roasted chickpeas, for example, are easy to prepare and store in the heat. Trail mix made from dried fruits, seeds, nuts and chocolate chips. Beef jerky, kale chips, sweet potato chips, homemade fruit leather - Anything dried or roasted that won’t spoil. Then you can pick and choose from the provided food while filling in the gaps with your own stash.

Good luck! 

Posted on April 18 with 4 notes at 7:24 pm
Superman w/ Fitness Ball


Lie on your belly, and hold an exercise ball between your feet.
Engage your abs, and extend your arms straight out in front of you.
As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.

Superman w/ Fitness Ball

  • Lie on your belly, and hold an exercise ball between your feet.
  • Engage your abs, and extend your arms straight out in front of you.
  • As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.

(Source: fitsugar.com)

Posted on April 18 with 20 notes at 7:01 pm
elisetheviking:

the-exercist:

becomelean:

Seriously. Stop with these ridiculous photos. You get more exercise by climbing out of bed than lifting those weights.

Seriously - This is quite obviously a photoshoot, not the model’s actual workout session. Do you expect her to be able to pose consistently for hours using a higher weight? While maintaining her hair and makeup? And not damaging the clothes or set?
Low weight dumbbells have a ton of wonderful fitness purposes, and making it possible to pose for a fashion shot is just a perk. Don’t criticize someone else’s workout. just because personally prefer higher weights doesn’t mean that everyone else is obligated to use them. 

But what we see in pictures like this plays a big role when women and men are actually going to start workout one day:









When media very often presents these pictures we are also presented a standard and most likely that standard will become our own standard of what is “normal” and “expected”. 
There is a reason why women talk about “toning” in stead of “building muscle and burning fat”.
And by seeing these different pictures where many of them show women with small, light and colorful weights people think that’s what women should do when training, lift light with many reps.
While men are presented with pictures of bulging biceps and heavier looking weights(not always as heavy as it looks) - which makes men who have not been training for a long time or are not naturally muscly and strong feel bad about themselves ‘cause they lift lighter weights than what’s expected.
These pictures are problematic, not because there is a problem with people using lighter weights, because everyone starts somewhere and some might not want to build more muscle and strength, but because it sets a standard which beats down people who are not within that standard.

I absolutely agree that there is a gendered problem when it comes to how weight lifting is presented in the media. Women are often told that lifting heavy is a masculine endeavor that they should be afraid of.
However:
Because “Barbie weights” are framed as feminine, they are continuously insulted and demeaned. They are framed as “ridiculous” and not a real workout, like the OP implied. This is also a humongous problem. Using light weights is a valid form of exercise that should not be discredited. For people going through physical therapy, experiencing joint pain, or simply trying to develop safe form for a new exercise, using these light weights is ideal - Their presence isn’t something that a person should be ashamed of.
I think that you framed this discussion wonderfully, though. I completely agree with your standpoint.  It’s just important to remember that when we criticize the gendered aspect of such marketing campaigns, we cannot do so while throwing disabled readers under the bus. There’s a way of saying “This trend is sexist and harmful” without saying “Those weights have no use and aren’t really an exercise.”

elisetheviking:

the-exercist:

becomelean:

Seriously. Stop with these ridiculous photos. You get more exercise by climbing out of bed than lifting those weights.

Seriously - This is quite obviously a photoshoot, not the model’s actual workout session. Do you expect her to be able to pose consistently for hours using a higher weight? While maintaining her hair and makeup? And not damaging the clothes or set?

Low weight dumbbells have a ton of wonderful fitness purposes, and making it possible to pose for a fashion shot is just a perk. Don’t criticize someone else’s workout. just because personally prefer higher weights doesn’t mean that everyone else is obligated to use them. 

But what we see in pictures like this plays a big role when women and men are actually going to start workout one day:

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athletic young man lifting weights - stock photo

When media very often presents these pictures we are also presented a standard and most likely that standard will become our own standard of what is “normal” and “expected”. 

There is a reason why women talk about “toning” in stead of “building muscle and burning fat”.

And by seeing these different pictures where many of them show women with small, light and colorful weights people think that’s what women should do when training, lift light with many reps.

While men are presented with pictures of bulging biceps and heavier looking weights(not always as heavy as it looks) - which makes men who have not been training for a long time or are not naturally muscly and strong feel bad about themselves ‘cause they lift lighter weights than what’s expected.

These pictures are problematic, not because there is a problem with people using lighter weights, because everyone starts somewhere and some might not want to build more muscle and strength, but because it sets a standard which beats down people who are not within that standard.

I absolutely agree that there is a gendered problem when it comes to how weight lifting is presented in the media. Women are often told that lifting heavy is a masculine endeavor that they should be afraid of.

However:

Because “Barbie weights” are framed as feminine, they are continuously insulted and demeaned. They are framed as “ridiculous” and not a real workout, like the OP implied. This is also a humongous problem. Using light weights is a valid form of exercise that should not be discredited. For people going through physical therapy, experiencing joint pain, or simply trying to develop safe form for a new exercise, using these light weights is ideal - Their presence isn’t something that a person should be ashamed of.

I think that you framed this discussion wonderfully, though. I completely agree with your standpoint.  It’s just important to remember that when we criticize the gendered aspect of such marketing campaigns, we cannot do so while throwing disabled readers under the bus. There’s a way of saying “This trend is sexist and harmful” without saying “Those weights have no use and aren’t really an exercise.”

Posted on April 18 with 220 notes at 6:28 pm
prettygayfitness:

FARMER’S WALK (Workout B)
Targets: Traps, core, grip, calvesPick up heavy dumbbells with an overhand grip, driving heels into the ground. Keep your back perfectly straight and your abs braced as you walk at a comfortable pace around the gym for 30 seconds. That’s one set. Do 4, resting 90 seconds between sets.

prettygayfitness:

FARMER’S WALK (Workout B)


Targets: Traps, core, grip, calves
Pick up heavy dumbbells with an overhand grip, driving heels into the ground. Keep your back perfectly straight and your abs braced as you walk at a comfortable pace around the gym for 30 seconds. That’s one set. Do 4, resting 90 seconds between sets.

Posted on April 18 with 12 notes at 5:01 pm
becomelean:

Seriously. Stop with these ridiculous photos. You get more exercise by climbing out of bed than lifting those weights.

Seriously - This is quite obviously a photoshoot, not the model’s actual workout session. Do you expect her to be able to pose consistently for hours using a higher weight? While maintaining her hair and makeup? And not damaging the clothes or set?
Low weight dumbbells have a ton of wonderful fitness purposes, and making it possible to pose for a fashion shot is just a perk. Don’t criticize someone else’s workout. just because personally prefer higher weights doesn’t mean that everyone else is obligated to use them. 

becomelean:

Seriously. Stop with these ridiculous photos. You get more exercise by climbing out of bed than lifting those weights.

Seriously - This is quite obviously a photoshoot, not the model’s actual workout session. Do you expect her to be able to pose consistently for hours using a higher weight? While maintaining her hair and makeup? And not damaging the clothes or set?

Low weight dumbbells have a ton of wonderful fitness purposes, and making it possible to pose for a fashion shot is just a perk. Don’t criticize someone else’s workout. just because personally prefer higher weights doesn’t mean that everyone else is obligated to use them. 

Posted on April 18 with 220 notes at 4:54 pm
Anonymous
Hi, I just got started into being vegan today is my first day. I've alr eliminate almost all animal product from my life. I still don't get the food part. Can u gimme tips? I hope that u"ll post your daily intake if possible I can maybe copy :)

elisetheviking:

Hi, yo Anon! :)

Firstly; congrats on becoming vegan, that’s a super huge step for anyone to make and it’s totally ok to “screw up” sometimes, ‘cause we’re only humans, so don’t let that get you down! You’re still doing a huge thing for the environment, animals and yourself :)

There are soooo many things you can eat on a vegan diet, let me help ya out:

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I don’t reaaally like to post my intake, but I’ll share with you the types of foods, just not the amounts:

Today I’ve eaten:

  • Chocolate soy milk with added B12
  • oats
  • natural peanut butter
  • banana
  • shredded coconut
  • lettuce
  • carrot
  • radish
  • flax seed
  • sesame seed
  • tomato
  • Veggie bullion
  • oat milk
  • couscous
  • cinnamon flatbread
  • soy vanilla pudding with added B12
  • mango

But if you are going vegan it is super important that you make sure you get enough of your nutrient such as Vitamin D, B12, iron, calcium and fatty acids such as Omega-3. 

B12 is an important vitamin which is responsible for red blood cell growth and nervous system maintenance. The unfortunate thing is that you can only get from animal products - that’s why it’s important to either take vitamins especially for vegan/vegetarian or make sure you have foods with added - like I have soy milk and vanilla pudding with added B12.

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Calcium is important for bone and overall health. But when you take away your main source of it which is for many dairy products, you need to find yourself a new source. Calcium containing foods are:

  • chickpeas
  • kale
  • hemp milk
  • blackberries
  • oranges
  • broccoli
  • dried figs
  • enriched whole-wheat bread
  • calcium-set tofu
  • calcium-fortified soy cheese, orange juice, or cereal

But most likely, if you take the vitamins especially for vegan/vegetarian you will get your daily dose :)

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vitamin D is something our bodies produce the bone-forming  when we expose our skin to the sun - but for those who live in a more cloudy area with long winters or have indoor jobs it’s not as easy to get all your needed D’s when you’re on a vegan diet(not always when you’re eating “regularly” either.) - again  if you take the vitamins especially for vegan/vegetarian you will get your daily dose. 

But if you’re not, here are some things you can do/eat:

  • Make sure to spend some time outside almost every day to get at least some D’s from the sun
  • Pay attention when you’re buying vegan/vegetarian products, many contain D’s and it’d be a shame if you picked the ones without the added D’s when you can buy those with added ones :)
  • Mushrooms contain vitamin D too

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Fatty acids such as Omega 3 are healthful fats which helps with inflammatory diseases, decreasing the risk for coronary heart disease, lowering blood pressure, lessening the joint pain of arthritis, and protecting against dementia and depression. 

Now, those aren’t as difficult to get enough of as some might think they are. These foods contain fatty acids:

  • Veggie oils
  • Sesame oil
  • Coconut oil
  • Flax seeds
  • hemp
  • Different types of nuts
  • Avocados

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Iron serves as an essential part of hemoglobin, which carries oxygen in your blood from your lungs to every body cell.

Here are some tips to getting the iron you need:

  • Select a variety of plant-based iron-rich foods daily, such as legumes, fortified veggie meats, nuts and seeds, prunes, raisins, blackstrap molasses, fortified cereals and grains, kale, and broccoli.
  • Do not rely on spinach, beet greens, rhubarb, and Swiss chard for your iron. An acid in these veggies called “oxalates” binds with the iron, making it unavailable for the body.
  • Eat iron-rich plant foods along with fruits and veggies that are rich in vitamin C during the same meal or snack to increase absorption.
  • Use cast-iron pots and pans to cook your food, especially acidic foods such as tomato sauce. This will increase the amount of iron in your food.
  • Do not drink tea or coffee with your iron-rich foods. The tannins in the tea and coffee can decrease the absorption of the iron. Some herbal teas, such as chamomile, peppermint, lime flower, and pennyroyal, can also decrease absorption.

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Many commonly eaten plant based foods are high in iron. In fact, some of the top iron sources are vegan. So why are vegan and vegetarian diets dismissed by disapproving omnivores as “anemic?” Not understanding the science behind nutrition is what leads to common misconceptions in plant based diets. So let’s set things straight: Iron is an essential nutrient because it helps red blood cells deliver oxygen to the body. However, taking too much iron can result in iron overload. Excess iron can lead to a number of complications, so it’s important to keep track of your intake. There are two types of iron: 1⃣ Heme iron, which is found in animals (meat, poultry, and fish)  2⃣ Non-heme iron, which is from plants. Heme iron is better absorbed than non-heme iron. However, it is easier to overload on heme iron than non-heme iron. Interestingly enough, vegans and vegetarians are no more likely to become anemic than an omnivore. There’s also evidence that shows that low-normal iron (which is what vegans and vegetarians store) are actually beneficial and lower rates of heart disease and cancer.  Now that we know vegan iron is non-heme iron, it’s just as (if not more) important to focus on iron absorption than to just eat a lot of iron rich foods. Here are some tips: 1⃣ Combine Vegan (non-heme) iron foods with foods rich in Vitamin C. Even better is to eat foods that are rich in both iron and Vitamin C like leafy greens, broccoli, and tomato sauce. 2⃣ Avoid hefty meals and eat smaller amounts throughout the day to maximize absorption.  3⃣ Avoid absorption inhibitors like coffee and tea 1-2 hours before and/or after a meal.  Sadly, spinach which is very high in iron, also contains oxalates that block absorption. That is why it spinach did not make this list. Regardless, Popeye The Sailor Man is still a badass. #VegansofIG

So yep, when going vegan you need to be fully aware of this and know your shit so that you don’t feel like shit! Find a plan and stick to it and you’ll feel just great! :)

Hope this helped! :)

Posted on April 18 with 496 notes at 10:06 am
Plank with Mountain Climbers


Get in an elbow plank position, with forearms on ground and back straight, abs engaged so your belly button isn’t pushed out. From this position, slowly bend your left leg up by your torso so it is near your elbow. Turn your head to look at your knee, and hold for a breath.
Straighten your leg back down to plank position. Repeat on right side.

Plank with Mountain Climbers

  • Get in an elbow plank position, with forearms on ground and back straight, abs engaged so your belly button isn’t pushed out. From this position, slowly bend your left leg up by your torso so it is near your elbow. Turn your head to look at your knee, and hold for a breath.
  • Straighten your leg back down to plank position. Repeat on right side.

(Source: fitsugar.com)

Posted on April 17 with 51 notes at 7:01 pm
Sledgehammer

Stand with feet apart and hold ball over head
Bring ball down powerfully between knees and return

Keep back straight and core muscles tensed throughout

Sledgehammer

  • Stand with feet apart and hold ball over head
  • Bring ball down powerfully between knees and return
  • Keep back straight and core muscles tensed throughout

(Source: mensfitness.co.uk)

Posted on April 17 with 13 notes at 5:01 pm

Marbled Tea Eggs from Kitchen Joy:

  • 6-8 eggs
  • 2 tea bags black tea
  • 1/2 cup soy sauce
  • 1 tablespoon brown sugar
  • 2 pieces whole star anise, or 1 teaspoon ground star anise
  • 1 cinnamon stick
  • 1 teaspoon cracked black peppercorns
  • half of an orange peel

Directions:

Hard-boil the eggs:
    • Place the eggs in a large saucepan and cover with cold water. Bring to a boil over medium-low heat. When water begins to boil, cover the pan, turn off the heat and let sit for 15 minutes.
Marble the eggs:
  • Using a slotted spoon or a strainer, remove the eggs from the water and run under cold water until they are cool enough to handle. Using the back of a butter knife, gently tap the shells to crack them evenly all over. Return eggs to the pot of water.
  • Add the tea bags, soy sauce, brown sugar, star anise, cinnamon stick, peppercorns, and orange peel to the pot. Add more water if needed to cover the eggs by at least 1-2 inches.
  • Bring to a boil over medium heat, then lower to a gentle simmer . Simmer the eggs for 1 1/2 to 2 hours. The longer you simmer them, their flavor and color will be more intense.
  • Remove from heat and drain the eggs. Peel and serve immediately, or store in the refrigerator in an airtight container for up to 4 days.

Adapted from The Chinese Takeout Cookbook by Diana Kuan

Posted on April 17 with 62 notes at 3:29 pm
Calling all gym people !!!!

recommittingtomyself:

the-exercist:

fashionphotoandfilm:

100 squats done 6 sets of 25 to go ( I have 15kg on my shoulder too)

Gym people, question: do I so 250 squats everyday from now on OR can I do 150 one day, 175 another day, 200 another day, rest then repeat? Which one is better

You should be adding weight instead of trying to reach such ridiculously high rep numbers.

Focus on quality, not quantity. The ideal workout is roughly 4 sets of 8-12 reps. (You hit diminishing returns after that point.) If that arrangement feels too easy, then the answer is to increase the intensity of the exercise, not to increase the rep count. Grab some dumbbells, a barbell, a backpack filled with books - Anything to increase the weight that you’re lifting during a squat.

Trying to do over 100 squats per day is honestly not beneficial. Instead, make each squat count. 

Well, it actually depends on what’s your goal. As for me, I need to lose weight, so my trainer told me to add weight, but not so much (I’m doing sumo squats with 8 kilos dumbbells) and I do 4 sets of 25 reps. 

If what you want to do is get bigger, you’ll have to add weight and do less reps :) 

Well, no, I’m afraid that’s not terribly accurate.

When you’re doing 25+ reps, you’re engaging in a really inefficient form of cardio - You’re moving away from anaerobic activity and into aerobics. This is going to help improve muscle endurance and your cardiovascular health, as well as cause less stress on your joints, but it’s going to be (comparatively) very, very slow progress if you’re attempting to get stronger or gain muscle mass.

Remember that building muscle mass is not necessarily the same thing as “getting bigger.” Gaining more muscle mass is a good thing when we’re strength training. It’s pretty much the entire point of lifting weights. If you’re trying to reduce your bodyfat percentage, than more muscles will force your body to consume extra calories everyday as a form of maintenance, causing you to use some fat stores as energy. For the average person, this means that you’ll eventually get leaner and lose excess fat. You’re not going to be adding bulk unless 1. you’re already at a low bodyfat percentage, making all muscle gains more visible, 2. your diet is aligned with this goal of increasing your size, and 3. you are prepared to put in significant work and planning to make this happen - Bulking doesn’t happen by chance. 

A competitive lifter who is serious about lifting heavy and trying to push themselves wouldn’t be abiding by this 8-12 rep rule during all their lifts - For them, maxing out would be the goal. One single rep at the highest weight possible. This is going to be an inefficient way of losing weight, but part of a good overall plan to gain muscle. If you’re not interested in competing, then this is the sort of “heavy lifting” that you’re advised to avoid.

If I were you, I’d have a really serious talk with my trainer about their reasoning and intentions. It sounds like they’re feeding you the “lean muscle” and “bulky is bad” myths. 

If you’d like some resources to read up on this, I’d recommend:

Posted on April 17 with 89 notes at 2:48 pm
Calling all gym people !!!!

fashionphotoandfilm:

100 squats done 6 sets of 25 to go ( I have 15kg on my shoulder too)

Gym people, question: do I so 250 squats everyday from now on OR can I do 150 one day, 175 another day, 200 another day, rest then repeat? Which one is better

You should be adding weight instead of trying to reach such ridiculously high rep numbers.

Focus on quality, not quantity. The ideal workout is roughly 4 sets of 8-12 reps. (You hit diminishing returns after that point.) If that arrangement feels too easy, then the answer is to increase the intensity of the exercise, not to increase the rep count. Grab some dumbbells, a barbell, a backpack filled with books - Anything to increase the weight that you’re lifting during a squat.

Trying to do over 100 squats per day is honestly not beneficial. Instead, make each squat count. 

Posted on April 17 with 89 notes at 2:10 pm

yogiwave:

#aprilintentions day 7: side crow to fallen angel

Love this pose, it makes me feel strong👍

Posted on April 17 with 28 notes at 12:58 pm
curvy-mamma
I started a new cardio class two weeks ago and the DOMS the next day make so I don't want to move. Are there things I can do to prevent and/or relieve delayed onset muscle soreness?

DOMS is fairly common whenever we start a new workout routine or increase the intensity of our exercises, but never fear! There’s a lot that you can do to either prevent soreness entirely or help to reduce the amount of discomfort that you end up suffering through:

  1. Always warm up and cool down. Jumping straight into an exercise is going to put unnecessary stress on your muscles and heart, while ending a workout cold turkey doesn’t give you any time to recover. Always ease your body in and out of an intense workout.
  2. Do not static stretch without warming up soon. Although stretching is a great way to ease muscle pain, stretching a cold muscle is just going to cause injury. You’re not helping yourself in this case.
  3. With that said, be sure to consistently stretch and foam roll after workouts (and on rest days). Only work on warm muscles, never push yourself to the point of pain and use dynamic stretches whenever possible.
  4. Make sure that you’re hydrated and eating a balanced diet. Nutritional deficiencies and a lack of water are going to make recovery more difficult, so keep your diet in check. If necessary, especially after strength training, make it a habit to eat some protein in order to aid muscle repair. 
  5. Take a cold shower or ice your muscles. The low temperature will help to decrease muscle inflammation. It may not be the most comfortable thing, but if you tend to get really painful DOMS after certain exercises, then a couple minutes of freezing your butt off might be worthwhile.
  6. If you need to rest, then rest! your body can’t recover if you don’t give it the opportunity to repair itself. There’s no shame in saying that you need to take some time off. Trying to work through pain is not always going to help you, sometimes it can push your body over the edge and cause an injury.

Good luck!

Posted on April 16 with 17 notes at 7:22 pm
Wide Pull

Stand with feet together in a semisquat, torso hinged forward at 45 degrees, a weight in left hand, arms down. Raise left elbow out to side to shoulder height (as shown); lower to start. 

Wide Pull

Stand with feet together in a semisquat, torso hinged forward at 45 degrees, a weight in left hand, arms down. Raise left elbow out to side to shoulder height (as shown); lower to start. 

(Source: self.com)

Posted on April 16 with 10 notes at 7:01 pm
Standing Russian Twist

Hold dumb-bell straight out in front of chest
Turn torso round to one side
Twist from side to side powerfully keeping back upright

Standing Russian Twist

  • Hold dumb-bell straight out in front of chest
  • Turn torso round to one side
  • Twist from side to side powerfully keeping back upright

(Source: mensfitness.co.uk)

Posted on April 16 with 26 notes at 5:01 pm