Woo, we’re back in the gym today! Thank you to everyone who wished me well over the weekend. Today’s probably the first day since Friday where I wasn’t in a prodrome, postdrome, or active stage of a migraine. Also, happy to report I didn’t lose any progress with my lifts this morning. Not bad, not bad at all!
Going to be on my feet a lot today beyond this as well. Not a lot of cleaning got done over the weekend. I told my boyfriend, “If you do one thing for me, please clean the toilet.” FOR MY PEACE OF MIND. And, well. He didn’t. 😂🔫
Anyway–on topic! An upper body workout this morning. Pretty much an exact repeat of last week, but I maintained the higher lifts I achieved. I can dig it.
Treadmill Warm Up: 20 minutes
Chest Press: 40 lbs 3 x 12
Overhead Press: 30 lbs 3 x 12
Rear Fly: 40 lbs 3 x 12
Fly: 55 lbs 3 x 12
Lat Pull Down: 50 lbs 3 x 12
Low Row: 40 lbs 3 x 12
Triceps Dips: 65 lbs x 12
Bicep Curls: 15 lb dumbbells 3 x 12
Triceps Extension: 15 lb dumbbell 3 x 12
Front Raise: 15 lb dumbbells 3 x 12
Lateral Side Rise: 15 lb dumbbells 3 x 12
Push Ups: 35
Playlist Picks: Google Music was freaking out on me this morning, so my picks are from whatever “90s love letter” radio station my gym was playing this morning. Spice Girls “Wannabe” and Shakira “Hips Don’t Lie.” I don’t have either on my playlist, but I have gotten them stuck in my head a million times before. LOL.
Not a diet. Diet implies temporary, and what we need to do is form a set of new, sustainable habits for the rest of our life.
A lot of you probably have a daydream of taking a black, billowy trash bag and planning a SWAT-style assault on your fridge and cupboards and then setting fire to the dumpster you hurl it into. Naturally, you’ll dash over to the grocery store and purchase a ton of strange-looking foods you don’t regularly eat, or never eat! Then you’ll slap on a pair of shiny new shoes and go run a 5K. This works for–some people. Honestly, few people.
The reality for many people; however, is they get off their foray after a few weeks. Why is that?
Think about it. How long did it take you to really get into the groove of your current habits? Months? Years? If you’re trying to simultaneously kiss soda and chip’s ass good-bye, change every bite of food you eat, and start a fitness routine. Guess what? Stress, stress, stress! Your stomach was used to those portion sizes (whether too large or too small) and some of your favorite snacks, your brain is literally addicted to it. A lot of people will reach nuclear meltdown levels trying to transition to a healthy lifestyle this way.
Just like it took you time to form your current habits, it’s going to take some time to form your new habits. I truly do empathize with the feelings of wanting everything to be different right now, but realistically we can only handle a certain amount of stressors and change at one time.
Start With Nutrition Habits: While I really would recommend finding a few cheeky ways to get more active, you’ve probably heard some variant of “can’t outrun your fork,” or “it’s 80% nutrition.” Well, it really is true. Being more active is absolutely crucial to improving overall health in the “endgame,” but we’re still playing the “tutorial” and the dietary aspects of our lifestyle change are the bulk of the impact. It goes beyond that, though. I’ve written more about it here, but being a beginner can be genuinely hard at times! It takes a lot of time and effort to get oneself to a point where they can physically and mentally handle what entails “regular, moderate exercise.” One part of making that transition easier will be better nutrition and hydration.
Start With an Easy Target: I always tell people if they drink a lot of soda, juice, or sweetened tea/coffee to start here. Sugar provides us pretty much no nutrition and removing the pulp from fruit makes juice not that great for us, either. Drinking more water is not negotiable and replacing these beverages with water will do a surprising amount of good for how you feel–all by itself. I recognize how hard this one can be to kick, but sweetened beverages really do load many people’s lifestyles with a lot of bad juju.
If you don’t have a beverage problem, maybe you do have a condiment/dressing problem and can reduce the quantities and find alternatives. Maybe you party-hardy a little too much and need to cut down on alcohol. While I said “easy target,” no one said it would be that easy, but you probably have an idea where most of these so called “empty” nutrients are coming from.
Transition Bad Habits a Few at a Time: The opening of this probably already made it clear, but Rome wasn’t built in a day. You probably have an idea of what some of your most problematic habits are, so choose one; maybe two, and see how you adjust over a week or two before considering the next step.
Small Swaps: Start switching out various items in your pantries, fridges, and lunchboxes with simple alternatives. Change white breads, rices, and pastas to brown. Take the bag of chips from your lunch and turn it into a few servings of seasonal fruit and vegetables. Pick out a leaner cut of meat and use a little less dairy, if you eat them. Little changes can have massive results.
Learn Moderation: Remember that whole sustainable part at the very beginning? Our lifestyles do need to reflect our real lives. Well, my real life has a love of chocolates, pastries, and candies. So, it’s not realistic for me to say “no chocolate, pastries, or candies.” Food molarity can be a pretty toxic outlook on eating and life in general. Instead of labeling foods as “bad,” just learn and respect the limits. There are times where you have to say, “enough, is enough,” but living in a constant state of “no” is not realistic or mentally healthy for most people. It’s OK to love indulgent food. Think about how long your life is going to be. So, now think about how dinky an occasional treat will be in retrospect.
Depending on Your Struggles, Consider Therapy: As we know, many aspects of unhealthy eating habits are actually unhealthy mental habits. Depending on the severity and exact nature of those problems, never be embarrassed to seek professional help. I struggled with stress eating and even binge eating for most of my adolescence, and finally getting help for my anxiety disorder played a pretty crucial role in improving both my physical and mental health. If it’s not a possibility at this time, consider journaling.
Walk Before Your Run: Literally and figuratively. I’m going to recommend this previous post I recently wrote again, but when you’ve gotten a few habits cracked and feel like you’re ready to start amping up your activity, start with low impact and low equipment exercises. If it has been years, or if you’ve never exercised, it takes some easing into it. I recommend walking to all beginners because we already know how to do it, have what we need to do it, and probably won’t hurt ourselves.
So, there you have it. Tackle small challenges and get your body acclimated to them before you consider some of the overarching and holistic goals you have for your lifestyle. That said, we’re all different. If you still want to try and do that 180-flip, I can’t stop you and some people are successful that way. No two people or personality types have the exact same problems or strategy for overcoming them. However, if you’ve gotten frustrated and thrown in the towel a time or two, consider the scope of change and how to realistically implement it over a period of time. We didn’t form our old habits overnight.
other ppl: the black has rlly deep important symbolism!! it’s abt his rebirth and character development after the end of cacw, it’s the ultimate symbol of his Grief but also his reinvention + moving past cacw me: it looks hot, literally the armor is sexy af in black that’s p much all i got
Prince Oliver is smoaked captivated by the smart and beautiful mystery blonde during the grand ball. But it’s midnight, and Felicity must leave. She drops her magical glasses. Oliver begins his tireless search to find her and has every maiden try on the spectacles. However, no one but Felicity can see through them…
god, thank you for your posts about Jyn. i'm a feminist killjoy but the attitude on tumblr is "you're not a real feminist if you like Jyn because there's nothing revolutionary about a white woman." and i'm like.... that's the dumbest argument i've ever heard. apparently we're not allowed to enjoy or appreciate characters for what they are, we can only enjoy them if they're 'revolutionary.' also, how many of these same folks would have loved Jyn if she were a white dude instead?? /anon mini-rant
YASSSS like i’m fully aware w lucaasfilm’s issues and casting of white women only and it does need to stop! but like when they’re using that excuse only on jyn but it’s not mentioned with rey, padme, or leia, it seems a bit hypocritical (NOT THAT I WANT PEOPLE TO HATE THOSE CHARACTERS EITHER JFC)
but i agree, i feel like if jyn was a dude they’d just accept him as cOMplICATEd and OH MY GOD that DEVELOPMENT!! u know. it seems a bit shady to me.
like no one is saying she’s revolutionary or life-changing but people are allowed to like her and her story and GASP! at the same time as the wonderful poc cast in rogue one as well. it’s not mutually exclusive. haha
it just seems like a weird, strange way to get the most ~*woke points~* in the sw fandom like wtf let me enjoy my dead children in peace