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"The future belongs to those who believe in the beauty of their dreams."
Eleanor Roosevelt (via euphoricmonkey)(via ambersmirror)
body fat percentages for women. I wanna be at 20%!
This is just a guide, obviously everyone is different :)
A week of (vegetarian) healthy meals!
This plan gives you three delicious main meals a day with plenty of room for healthy snacking. The balsamic roasted veggies are fantastic, I’d highly reccommend making a double batch and throwing them in salads too!
I take time (1-1.5 hours) one day a week (usually Sunday) to prep and make all my meals. I chop veggies, cook dinners and arrange everything in single serving tupperware so when I’m busy with school, work and everything else I don’t have to worry about food but always have something fresh, homemade, healthy and delicious ready for me!
More on this week’s plan (and past weeks’ plans) here:
not my picture, if there was any question. just didn’t want to spend forever finding the original post of it, sorry :)
i just wanted to talk about a few things real quick that were weighing on my mind (lololol)
okay but seriously guys, i’ve seen a bunch of these fitspo pictures going around advocating for lifting really heavy, which i respect and encourage, to a degree. i do insist that everyone that’s looking to tone up really push themselves until they cannot continue the exercise and i agree that strength training is a key aspect in getting the body you want, but i do ask that everyone use caution when using heavier weights!
- first of all, DO NOT neglect your core muscles. i personally am still working on this because i noticed that i had been getting more pain in my lower back when i did squats with over 100lbs or try to lift heavy things on a daily basis, etc. i know it was because my core was very weak, especially my lower back and when i started making that group one of my primary focuses and i kept better posture i didn’t have the same problems with my back!
- second please please please do not lift more than you can handle! i know that people are really pushing the whole, ‘heavy weights is key’ thing but heavy weights can make you more susceptible to injuries especially if you’re a beginner and don’t have the correct form down. there’s a class at my gym called ‘group power’ and what it is is a group weight lifting class that works every muscle group in the body for the duration of one song, and one of the girls instructing the class (is in impeccable shape and is twice my age) won’t curl above 40 pounds because she kept getting injuries whenever she tried raising the weights. whenever she wants to challenge the muscles in a different way, she just tries a new exercise that works the muscle in a way it usually doesn’t.
- oh and third, cardio is important for fat loss, let’s not count out zumba ;)
keep in mind that i’m not a professional, these are just things that i’ve picked up! if you disagree with me that’s fine, message me and let me know why i’m always interested in learning other people’s perspectives and what works for them! thanks for reading!
