Anonymous asked:

Hi, i just recently joined a gym for about a month or so? everything seemed alright, until i started going much more frequently. And i started to realize that there were cliques and A LOT of politics going on. it stresses me out because all i would like to do is, WORK OUT! and not get embroiled in the catty politics that goes on in there. i want to be alright with everyone but not seem rude and aloof. what i should do? sigh.

If you don’t want to get involved, don’t. Go there and focus on what you’re doing, not others. Bring music, it’s not rude to tune out if your surroundings are distracting you.

Anonymous asked:

Hi,I really want to get into shape, I'm not over weight or anything, however I just want to tone up. Especially my abs. I sometimes feel guilty after eating certain foods but not always. I am starting middle of November with this new scheme. I want to basically change my lifestyle but still allowed a couple of treats..I am just wondering what you would recommend to eat and how to work out and how many days a week and the time. I am useless and have no idea what's best for me.. Thanks x

Eat: Foods that are “clean”, meaning whole/unprocessed, such as

  • Fruits - berries, apples, bananas, dried fruit, frozen¬†
  • Vegetables - greens like spinach and kale, peppers, carrots, tomatoes
  • Grains - whole wheat bread and pasta, oatmeal, quinoa, beans & legumes
  • Protein - tofu, eggs, lean chicken beef or fish
  • Healthy fats - olive oil, avocados, nuts like walnuts and peanut butter

You can get an estimate of how many calories you need a day with a calculator like this one, and use sites like MyFitnessPal to keep track of what you eat if you want to

Exercise: Do cardio such as walking, jogging, biking, swimming, dancing etc. for 30+min at least 3-4x a week, combined with strength training like weight lifting, resistance exercise, kick boxing etc. about every other day for 20+ min. Start out slow and build your way into a routine, you can try programs like

to get you started if you need guidance.

Those are the basics, you are not useless and you’re going to do great, message me if you have more specific questions

Anonymous asked:

85-90% of the time i eat healthy/clean with the good occasional treat/craving. i run 2-3 miles 305 times a week plus weights. but i sometime haves these binge nights. like sooo much food. like a slice of pizza, sushi, cookies, chips, salsa was the most recent. and im ok usually but tonight i just want to throw up which i know is wrong. please post this so i can see your response

I think many people go through this. Food is good, there’s nothing wrong with eating a lot once in a while. The only thing that makes it wrong is the feeling of guilt. Whenever you have one of these nights and feel guilty, remind yourself: you’re human, nobody eats perfectly all the time, what matters is that you’re overall healthy and part of being healthy is not being so hard on yourself.

Anonymous asked:

Hey, love your blog! Thanks for the inspiration. Question: protein shakes vs. eating more protein? I eat clean for the most part and rarely eat meat. I started doing more strength training than I usually do and I know I need to up my protein intake. I'm not looking to lose or gain weight, just want to be toned. Which would you recommend? Thanks!

The best source of protein is from food, whether from animals (lean beef, chicken, fish, eggs, dairy) or plants (beans, grains, tofu). Shakes can be used to supplement, but most people get enough protein from diet alone.

Anonymous asked:

Hello. I'm not sure if you can help me with this question but here it goes. I just cut all of my hair off because it was extreme damaged (burnt) and I had to. Do you know any way for it to grow faster? I read something about pills and protein but, hum not sure.. Thaaanks love ya!

You can try eating foods that are “good for your hair”, and deep conditioning regularly (try coconut oil) but the most effective remedy is always time. Ugh yeah lol love you 2

Anonymous asked:

Hi, I've been going on your site for about a year and LOVE it. I always consider myself healthy.. I've ran 2 marathons & work out 4-6 times a week. I don't think I eat more than my room mates yet I'm stuck at 140lbs and nothing seems to shift it! it's really getting me down :( Any tips to lower my weight?

You may have hit a plateau, which means it’s time to mix up the workouts and possibly cut calories. But more likely, you’re already great where you are - the body has a natural set point that makes it hard to go considerably over/under a particular weight. If you’re healthy, active, and feel good, 140 may be your set point - trying to fight against it can be exhausting to maintain, and kinda pointless if you’re already looking and feeling good anyway. Work with your natural body structure and focus on being as healthy as you can be, not getting down to a specific number.