26 May 014

Back again to fasting, but first I want to recommend this amazing app for working out:

It is called 30 Days, and what it is, is it has a bunch (well, I say a bunch I mean like 10 or 12) of workouts to choose from, and you can have as many as you want on your "home page" and these are the workouts you want to be challenged on over the next 30 days.

It is REALLY simple and easy to navigate.

Step 1: Pick a workout out (for the sake of this, let us say you picked planking), and there will be a "Starting Test" where you get into position and hold the planking pose for as long as you can (the app has a built in timer that counts up so you can press start/stop). 

Step 2: After you finish with the start test and click on the workout so you see all the days (it should look like a bunch of white boxes saying "Day 1...2...3 etc." and below what day it is, it will say a certain amount of time, this is based off of your starting test, and the time will go up every day to CHALLENGE you (yes, there are 3 settings (easy, medium and ...insane, I think?) to make this fit to your needs. 

You should get a reminder every day to do the workout, if not, it will usually give you a prompt after you complete day 1 (not to be confused with the starting test).

In case anyone was wondering (probably not but whatever) I was/am doing 4 challenges; Planking, Wall Sit, Squats and Leg Lifts

______________________________

Fasting

My Pre-Physical Preparation:

There wasn't really any preparation, physically, which I do NOT recommend, ever. If you want to water fast with as much ease and comfort as humanly possible, then you need to prepare for two weeks ahead of time; during the first week you really need to focus on fiber intake and maybe do a colon cleanse (this will help tremendously with future gas/bowel pain induced by fasting). During the second week you need to cut out all your guilty drinks, if it is not water, then it doesn't go into you; you need to transition your diet to fruits and veggies and from there to home-squeezed juices (this prepares you for the hunger that will inevitably come, as well as help your digestive system slowly transition).

My Mental/Emotional Preparation:

Well... Summer is just around the corner, so the anxiety of that always helps; I also am just sick of looking at my fat thighs and feeling them rub together! Ugh it gets on my nerves and makes me sick. I've also noticed a lot of pain/nausea anytime I eat, and I want that to stop. 

This is not a "quick and easy" fix for losing weight, I know that -- and it is most certainly not a means to get out of working out, because I actually quite like doing that, it is the only time I don't completely hate myself.

Anyone wanting to fast should realize this as they prepare: 

Fasting is NOT easy or painless, it is sometimes scary and confusing; it is an emotional roller coaster and it is not, under any circumstances, to be looked at or treated as a common diet fad. 

Your body is using this short amount of time to reverse years and years worth of damage that YOU have caused it, so do not go into this thinking "Oh hey I'm going to lose 1 pound a day and not even have to workout" because this is more than that, and it is WAY harder than working out, ESPECIALLY when coming off of it [the fast].

My Reasons:

What other can there be other than to lose weight? Yup, that is my only reason for doing this, along with wanting to cut out unhealthy cravings and work on my binging habits. 

I do plan to stretch every day while doing this, in the hopes that maybe that will ease muscle soreness brought on by fasting, as well as burn a few extra calories. :)

Stay Strong Lovelies and wish me luck?

xx

Pick up your feet and move!

NOTICE: While some of the videos are for beginners, none of them are easy and take lots of work and discipline! Push through the pain, when your sore in one spot, target a different one. You need to be changing your routine weekly, and working out 5 days a week. 

CASSEY HO'S PILATES FOR BEGINNERS: 

Fabulous Flat Abs

Total Body Toning

Kill that Muffin Top

Butt Life Pilates Workout

Jillian Michaels Workouts:

30-day Shred Level 1

Yoga Meltdown Level 1

Keep your workouts challenging and fun. You want to have a harmonious balance of strength for toning and cardio for fat burning. If you are painfully sore, then you need a day to rest, if you are just achy sore then you should workout and target different muscles. 

There are no excuses.

You don't need weights or machines, if all you can do is jumping jacks and squats, then fine--do those until you're blue in the face, but do not sit around and let yourself be unhappy this summer. 

Workout Tips and..embarrassing

NOTICE: When I talk about working out or whatever in my Tips I am usually referring to running/walking on a treadmill/in a gym/outside, I don't do much else, but plenty of the tips will still apply to you if you don't do any of those. 

So first, before I post these tips  I am going to post my progress for today (as of right now it is 7:07 am); 

(also, I sleep from 11 am - 12 am so my meal times/workouts are in the am not pm)

What I ate: 

(you can skip past this if you want)

• cabbage soup - 13 calories
• Rice cake with salsa - 55 calories
• Gum - 5 calories
• 2 cookies - 107 calories
• chocolate - 60 calories
• chips - 140 calories
• Chocolate - 60 calories
• Chocolate - 60 calories
• Soup - 140 calories
• 1 cookie - 54 calories

Intake: 694 calories

Exercise: -700 calories

Net Intake: -6 calories

This is embarrassing but this is what happens if you aren't careful:

I know this is really personal and gross but no one said Anorexia was glamorous, but anyway I burned off 700 calories in a matter of an hour and a half or so (about 98 minutes), I was going 3.0 miles per hour until I reached -164, and for a cool down I decided I would slow it down to 2.0 MPH (I kept this up until I reached an even -700 calories) and when I stopped the treadmill and bent over to catch my breath...I freaking peed... thank G-d I had enough time to cross my legs and hold it in until I could run to my bathroom. Yeah...embarrassing...I don't have a problem with getting gas while on my treadmill (most people do), but I do have a problem with not feeling my bladder, apparently. So has anything like that ever happened to one of you? Maybe not peeing yourself, but anything embarrassing while working out. 

Anyway, yeah, I about passed out as well; I stared at myself in the mirror for like 5 minutes because I was confused and it felt like I was walking funny (or like the room was moving around me). It was awful, never want to do it again.

WORK OUT TIPS

(these are MY tips, do not post them anywhere without my consent)

Slow down, don't stop

Cramps & Other Pain:

• If your heart hurts, you're not getting enough oxygen; the heart is a muscle like any else, so if it is cramping you need to focus on your breathing (make sure you are breathing in as deep as you can through your nose and all the way out of your mouth).
• If your lungs hurt, do not stop! This is how you build endurance and strengthen your lungs; just like with your heart, you need to breathe in through your nose, out your mouth! If you are on a treadmill, for example, and going 3.5, then slow it down to 3.0 and hold that pace; your lungs should stop cramping if you are breathing properly. 
• If your upper spine/shoulders/neck hurt then it is not actually your spine but rather 1 of 3 things: your body is releasing stored toxins from your muscles, your body isn't used to moving these muscles or pinched nerves. Now, it is most likely going to be the second one, your body is not used to using these muscles (if you slouch a lot or just don't generally have a good posture), then of course they're going to be a bit sore during and possibly after you workout (usually this happens when walking/running). 
• If your fingers feel hot, thick, and like they have their own pulse then this is toxins/salt settling there; the quickest remedy is holding your arms up so your hands are above your head (wiggle your fingers around to get the blood flowing). To prevent this you need to cut salt out of your diet or decrease it significantly, drink lots of water an hour or two before you workout (make sure you pee it out first) and make sure you're getting enough water daily to flush out the toxins in your blood being released from organs and muscles (this increases when your workout). 

Breathing & Endurance:

• You might notice when your heart rate is up it feels like you're not getting enough oxygen, especially when you're trying to breathe in your nose; this is most likely because of the extra amount of blood being distributed through out your body, if you hold off on slowing down and continue to breathe deeply in your nose and out your mouth then your body will open up your nasal passage and you will experience the best of breathing in and out of your nose (your heart will even out its pace and you might feel swollen fingers which I'll get to in a minute).
• To build endurance you need to workout 60 minutes a day 4 to 5 times a week; if that is too long then bump it down to 30 minutes a day 5-6 times a week; and if that is too much time then bump it down to 15 minutes a day 6-7 days a week... if that is too much time from your day, then you're making excuses and don't really want to lose weight / get in shape.
• Also, you can be over weight and still be in better shape than a "skinny" person; so don't think you need to jump right into running to prove yourself; just start slow and in time you will be able to run no problem and the weight will just fall off. (If you ever watched "The Biggest Loser" there was an episode where this 230-280 pound man RAN on a treadmill for an hour, he did not jog or speed walk, he ran; that is something you work up to). 

How to Burn More Calories:

• Before every workout decide either how many calories you want to burn or how long you want to workout; this way you won't be able to talk yourself out of working before you've made any real progress. Remember to have realistic expectations of your body and its current condition, don't go to the gym expecting to burn 1000 calories if you haven't seriously worked out in a couple months. 
• Use my method of "plus 150", by doing this I decided I needed to stop trying to burn 1000 calories every time I got onto the treadmill, because it made the road ahead far too long and I'd only get discouraged and over do myself (which left me not wanting to workout for days or even weeks). What you do is on day 1 you burn 100 calories, and if you can continue, then add on 50; day 2 you burn 200 calories and if you can continue, then add on 50; you will continue this every day and you will be surprised how much easier it is to burn 400-500 calories a day. Remember, you don't have to push yourself the entire workout simply because you think that'll burn more, faster.. it won't, in fact it will probably burn you out and make you associate working out with displeasure.

Prevent Over Heating:

• Drink a bottle of water 30 minutes before you work out, and keep two bottles of water (or a big container of water) with you at all times during your workout.
• Wear light clothing (such as baggy shorts and a tank top), you don't need to buy hundreds of workout clothes so instead spend a pretty good bit of money on some workout capris/shorts and top that are a good quality material. The best are the ones that are breathable, and keep your sweat from evaporating (yes, they are more than likely going to stink a lot, but it will keep you cool).
• If you run outside then make sure you are somewhere with plenty of access to shade; if you run at the gym or on your own treadmill then have a couple of fans going and/or your door open for air flow. 
• Symptoms of heat exhaustion: dizziness, nausea, dehydration, light-headed, confusion, weakness, profusely sweating, muscle cramping, rapid heart beat (though that could be from working out).

Exhaustion/Soreness & Bulking Up

• No matter how advanced society gets with cosmetic surgery, workout techniques, or dietary fads...our bodies are still going to be animals living on instinct. Our minds are hardwired for survival, they (brains) are not stupid, even if you think they are. If you are not in immediate danger, your mind knows this and it will do everything it can to get you to slow down and conserve energy; this is why our bodies store food as fat, our brains don't realize there is no famine, no immediate danger coming at us, and so when we try to burn off all its resources it freaks out by making you feel weak, cramped, out of breath, and can even try to convince you to stop (Oh I can take a break, Oh I can just eat less, Oh I just will do it tomorrow). The best way to combat your mind is to find modern-day dangers to push yourself (what if there was a government take over and you were forced to survive in the wilderness, would you be able to? What if you were being chased by a murder, would you get away? What if...; if that does not work then get the app "Zombies, Run!", it combines your music playlist with a zombie story and there is nothing scarier then hearing zombies right behind you, despite knowing they aren't there)
• So when working out if you get to that point where you are just tired, weak, and feel like you are about to pass out... you need to stop for a moment. Take a deep breath, slow down your heart rate and then start again. You need to remember to SLOW DOWN; you do not ever stop. If your legs, lungs or heart is cramping then you are not breathing properly; don't try to breathe fast just because you feel you're about to suffocate, maintain an even pattern of deep breathing in your nose and out of your mouth. (I'll talk about this in the next section if you're interested in learning more).
• When you are sore the day after working out then you've made progress and should not workout until the soreness is completely gone! This could take one day or even a week depending on how hard you worked out (I got so sore once I almost cried every time I had to pee because it hurt to sit and stand up). Soreness is your muscles repairing themselves and getting stronger, and if you want to burn more calories and workout for longer periods of time, then you need to give your body a break; DO NOT be afraid of getting "bulky", building muscle speeds metabolism, re-wires your body so it no longer stores fat, but instead uses it for energy, and it helps you maintain your weight and keep off the weight you've lost. The only way you would get bulky is if you are eating huge amounts of protein every day and constantly pushing your body harder every time you work out (for instance if you got sore from lifting 15 lb dumbbells, you will not get more muscular unless you up it to 20 lb dumbbells the next time you workout, instead your muscles will lean out and burn the excess fat.)

Breathing & Your Nose

• I know you get sick of hearing "breathe in your nose and out your mouth", because I do too; I've heard that so many times it is almost the same is "an apple a day keeps the doctor away". Is there truth to this? Yes. While when I work out it occasionally feels like I am not getting enough air into my lungs (like I can't breath deep enough or fast enough, or like my nasal passage has closed a bit), I still manage to maintain a steady rhythmic breathing, and you know what? I never get thigh, leg or butt cramps any more and I hardly ever get lung cramps (when I do, it does not take long to get rid of them). 
• No matter how fast your heart is going, how badly you want to gulp down air by the gallon through your mouth, you must keep your breathing steady! I can't stress this enough! BREATHING properly is key to building endurance and having long, enjoyable workouts (thus burning more calories). 
• If your nose feels "thick" like there is not enough air getting through then you need to breathe slower; breathe as deep as you can in your nose and slowly out of your mouth (do not slow down your workout, I can breathe like I am meditating while going 3.5 MPH). If you don't know how to do this then pretend you are trying to slow down your heart rate, eventually your heart will actually slow down a bit (this is good), and the blood in your body will start distributing itself to where it needs to be (muscles), your nose should now feel clear and open, you should feel the air going up your nostrils and curving down towards your lungs. 
• If you smell iron/blood, and feel a pinching sensation in your nose, this is nothing to worry about; just keep breathing (try not to speed up your breathing or your nose will close up again).
• If your lungs are cramping, then you're not getting enough oxygen through your system; no muscle (including you heart) should be cramping when you are walking at 3.0-3.5 mph (I don't recommend going any speed higher than 3.5 unless it is 6.0 mph and higher; jogging is really bad for you).

Laziness/Wanting To Stop (don't over do it)

• If you cannot ever seem to get around to working out, then you need to find your motivation and just do it! If you ever eat from boredom, stress or any other emotion, then there are no excuses--you have time and the means for working out. Boredom, anger, depression are all motivation for working out.
• If you're working out and wanting to stop, then take a five minute break and come back to it; try a different exercise. If you hardly ever workout, and try to compensate by pushing yourself to your absolute limits every time you do, then you're going to burn yourself out. Exercising is nearly impossible if you are out-of-shape and trying to do what professional athletes do as a warm-up. You must start slow, no matter how frustrating it is or embarrassing; even if it makes you feel fat; just remind yourself.. if you go slow, you'll get in a longer workout and burn more calories whereas if you push yourself all at once, you'll burn only a little and not want to work out again for a really long time. 

My Motivations

• Good Music. When I workout, I find that my music is what determines how I feel throughout the entire time. If my music is slow or quiet, then I focus more on how tired, out of breath, exhausted I am; so when you workout make sure your music is loud enough that you cannot hear your own breathing (this is actually a thing, if you can hear yourself breathing, you're more than likely going to get tired quicker). You want your music to be fast and have a good beat/rhythm. Even if you are only walking slow, having a good soundtrack will motivate you to workout longer, and helps you build endurance by making you want to move faster with the music. (I usually listen to dubstep, but sometimes it is slow or I just get sick of it; songs like "Mr. Brightside by The Killers" and "Come and Get It by Selena Gomez" are great for working out. 
• Get angry or use memories/thoughts to propel you forward; anger works the best, especially if it is something that you can't usually express; think about all the times you've been embarrassed by your weight, all the times your weight has made you miss out on life, all the times you've cried over your weight and so on. I usually think about my mother joking about my weight, how angry I am when clothes don't fit or how with every step I am getting lighter. Exercise is a healthy coping mechanism, use this time to escape to your own world instead of letting it be just another dreadful thing on your to-do list. Cry, laugh, get angry, talk to yourself, yell at the world, whatever... just make working out a positive experience, one that leaves you feeling peaceful and then you'll start turning to that for comfort instead of food. 
• Most of the time when I work out and I want to quit I tell myself "just get to 200, then you can stop", but then I feel like I didn't really do anything, so I push to 300... and everyday it gets easier and easier to burn off 100, 200 and 300 calories, and every day that I continue to push myself longer (not harder) if another day that I am making count. 
• Think about how far away summer vacation is, swimsuit season; think about your birthday or new years... do you REALLY want to face another year of being disappointed in yourself because you wasted another year on being fat? Your youth is NOW, and if you wait too long, then you'll regret it forever. 

Reminders:

• "It is hard"; no one said it would be easy losing weight; if you want easy, then go ahead and eat your pizza and chocolate and forget about your goals, but do not complain about being fat or unhappy  with yourself to anyone, no one likes people who do that. 
• Loud, fast music, and a reason to fight will ensure an amazing workout for you; distract yourself when you workout not by thinking of bikinis or toned thighs (unless that works for you), but instead focus on your anger for letting yourself get to where you are (anger, when strong enough, has the same effect as adrenaline; it will numb all the sensors your brain sends out telling you that you're tired, and it actually renews your energy; by the time you finish working out you will not be angry anymore, and you'll feel a lot better). Remember: only the fittest will survive. 
• "Slow down, don't stop"; always START and END your workouts slowly; you need to give your body a chance to warm up (don't stretch before walking/running); and you want to give yourself something to look forward to with every workout. What do you think will create a longer, more successful workout: looking forward to stopping and passing out on the bed, or slowing down a bit to catch your breath? I find that I am 20 times more tired and ready to stop when I am focused on ending my workout (especially when I am minutes/seconds away from the end), but when I am focused on the small period where I get to slow down then my body is not freaking out and completely focused on passing out because it knows it will have a cool down.  You CAN have short bursts in your workout if you want, but if you want to have a long workout then you probably shouldn't. 
• "Unless you puke, faint, or die keep going" - Jillian Michaels 
• "Let everything motivate you, not set you back" if you binge, if something is too tight, if you had a bad day, if you failed your "diet" etc. then don't let that discourage you or convince you to give up on that diet or whatever; use that to motivate you to keep going when you're working out, and use that experience as a future reference for the next time you want to binge/snack/mess up. 

Good luck, darlings xxx

Yoga Yoga Pilates Butt

You cannot "target" specific areas of your body when it comes to burning fat, but you CAN target specific areas that you wish to tone up!

Don't get me wrong: this is not to build muscle.

Building muscle is a HUGE no-no, especially if you still have a high fat percentage [over 25%] because your muscle won't be visible it will be hidden by a layer of fat and thus will only make you look bigger.

Instead.. eat less and try your hardest to lose weight without strength exercises or short-distance running. 

ESPECIALLY if you have a lot of weight to lose, toning is important!! It prevents sagging skin and if you already have sagging skin then it will diminish it to almost nothing (you may have to build muscle a little to get rid of it completely if it is a lot). 

Toning is also important alongside stretching as it creates longer, leaner looking extremities (such as arms and legs) making you look much thinner and taller even if you are short!

Important Tips!!!!!

• If a pose is "too hard" then there is a reason for that, you have weak muscles and you need to grow a pair and just do it! Either find an easier way to do it until you can do the real thing or stop complaining about your clothes being too tight. You can do this! 
• Do NOT use heavy weights in an attempt to speed up progress! You will either become bulky or wear yourself out quicker resulting in mediocre workouts! Use light weights and do more repetition (lighter weight, repeat the workout for longer periods of time). This is what models, trainers and movie stars all say about toning up when losing weight!

ARMS:

Biceps & Triceps

Tip: simple enough, just hold them up...or move them up and down in slow even movements; you can also hold water bottles in either hand and try hold them out above your head, to the sides and in front of you!

This is more of a "stretch" then toning exercise.

This is more of a "stretch" as well, but stretching burns calories, and makes you more nimble for actual workouts.

Carry weights (light is good, you want your weights to be at least 4 pounds/2 KG or more, but water bottles work just as well), they help your balance, make you burn more calories, tone your arms, and if you are swinging your arms then it should get your obliques as well.

CHEST

Pectorals (firmer boobs)

Shoulders (fat surrounding collar bones)

Tip: Do not cross your legs.. that is unimportant; use light weights and stand as straight as you can, shoulders relaxed. For beginners you can start with your hands at your sides, slowly raise your arms until they are at a right angle to your body, spread your arms out, slowly return them in front of you and then relax them to your sides for a 5 second rest. 

Notice: based on the fact that your shoulder fat is located right by your biceps and triceps it is safe to assume that these workouts will tone your arms

BUTT

(do this "hip extension" with a light weight placed where your leg bends and do leg curls)

Tip: You can do this with or without weights; if you do it without, then try lowering and raising your hips without ever letting your butt touch the ground or lifting your right/left leg every few seconds.

THIGHS

Quadriceps & Biceps & Gluteus (front/back/side of your thigh)

Make sure your butt is as far out as is comfortable, your knees shouldn't pass your feet and your neck should be in-line with your spine (so no looking at the ceiling or tucking your chin in)

Tip: Try keeping the bottom leg on the ground and lifting the top leg repeatedly (switch sides after 2-3 minutes). it should end up looking like this:

Tip: hold the pose at this angle for beginners or lower for advanced (like a few inches above the ground) you can also make it a movement by lowering and raising repeatedly.

Tip: imagine you are on a bike, that is how your legs should be moving.

CALF

Triceps Surae (back upper calf)

Poroneus Longus (outer sides of mid-calf)

Tibialis Anterior (front of calf)

This actually not only targets your calf, thigh and butt, but it also raises your heart rate classifying it as a cardio workout which will benefit your entire body in terms of burning fat; it will only tone your leg and butt muscles though.

Abdomen

Obliques (upper side where your ribs are)

Abdominals & External Obliques (upper/lower abdomen)

Tip: hold your arms straight out in front of you (palms down) and move them up in down in short movements (slow or fast) for a quicker burn.

this is called the "dolphin" which is an easier variation to the plank; please keep in mind her neck position, and make sure your arms are shoulder-length apart! Another variation for beginners is bending your legs so your knees are on the ground, feet in the air and hold yourself up the same with with your arms or hands; it might not "feel" as effective but it is, you can also do it for longer periods of time.

This is much easier than it looks, just make sure your foot is straight and directly in-line with your hip; for beginners you can bring your arms back so your hands are resting on your back, it is a lot easier to balance like that.

Challenges [workouts w/ links]

7-day ab challenge

7 day "Melt my Muffin"

summer butt challenge

Arms, Abs, Butt challenge

And bonus:

9 foods to never eat again

Do this workout 4x a week (you don't want to get muscular)

Make sure you stretch AFTER every complete workout this:

• tones and slims muscles
• prevents injury
• helps release toxins built up in muscles

Try doing stretching yoga poses BEFORE every workout this:

• loosens your muscles

Burn 400 calories now

Keep in mind, every body is different!

The intensity (speed of workout, and recovery time) affects the amount of calories you burn just as much as the amount of fat % and muscle mass you have! 

SO, as always, don't take this to heart, you could burn well over 400 or you might burn way under 400 it all depends on you!