The build up. (at Playa Del Rey, California)

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You’re looking in the mirror and you did it. After all those days, weeks, months of training, you reached your goal weight. You’re looking in the mirror rubbing your perfect flat stomach. Your face is also slimmer looking, your thighs look slimmer. You did it. You’re right where you want to be.

Weighed myself this morning. I weigh now 159.8 pounds! Yay!! So far I’ve lost 11 pounds in 26 days! 👍 Going to keep pushing forward!!

I never thought I would be doing this; eating right, exercising, dancing, it’s crazy! Thank you all for your love and support!! I couldn’t have done it without you!! ❤❤❤

So far out of 50 days of exercising and changing of eating habits, I’ve lost about 15 pounds! The scale says I’m now 155! Woohoo!!!

Of course it wasn’t straight through, I did have rest days and some days I couldn’t exercise bc ya know life happens, but I kept on pushing!! AND I’m going to keep on pushing!! I still got 50 more days til my 100 day challenge is complete! Wish me luck guys! 💪💪❤❤

anonymous asked:

Hey, I'm just starting to learn French and I know from learning other languages that it helps me doing exercises in the language like if I'd be in school, you know? Do you have an idea where to find some for free? Or could you maybe make some yourself? Like having to put the right article or pronoun in a sentence and stuff like that... But you don't have to, just if you want. Also your blog is my favorite language blog here! It's really interesting and helpful!

hi love!

the only website i can think of would be francaisfacile (whose passion is graphic design innit) - now i’m not exactly what you want to work on so projectile-vomiting homework won’t be the easiest task! 

you can try to fill those (tell me if that’s what you had in mind?) :

this big dog is very happy : _ _ chien est _ heureux. leave me alone : laisse-_ tranquille. the table is made of wood : _ table est _ bois. that being said : _ étant dit. those kids are nuts : _ enfants _ fous. we are married : nous _ mariés. this girl was perfect : _ fille _ parfaite. i love eating and corgis : j’_ _ (vb) et _ corgis. but i saw you with her : _ je t’ai vu(e) _ elle. his (male) cat is stylish : _ chat est classe. this tree will be old : _ arbre _ vieux. we’ll go to paris : nous irons _ paris. you are very pretty : vous _ très jolies (fem pl). he is (staying) at his sister’s for two days : il est _ _ soeur pendant _ jours. the skirt is black : _ jupe (f) est _. 

if it is, i can surely do more! (but then give me categories.)

Originally posted by glassbonespaperskin

and thanks for the compliments! hope this helps! x 

5 Tips to Recover from a Muscle Strain

Muscle strain is one of the most common types of injuries sustained by bodybuilders, athletes and other physically active individuals. As the name suggests, it occurs when a muscle is “strained” beyond its limits; thus, resulting in tearing of the muscle tissue. Thankfully, there are ways to promote a speedy recovery following a muscle strain, including the following.

#1) Cold Compress First

During the first 48 hours of sustaining a muscle strain, apply a cold compress to the affected area. Doing so will reduce inflammation, pain and also discourage infection. Just remember to avoid leaving a cold compress directly on your skin for a prolonged period, as this could further damage the tissue.

#2) Hot Compress Next

After 48 hours, it’s recommended that you switch to a hot compress. Treating a muscle strain with a hot compress promotes increased circulation, which of course is essential for the healing process. With increased circulation, more nutrient-rich blood will be pumped to the injured muscle.

#3) Avoid Heavy Lifting

You should also avoid any heavy lifting after sustaining a muscle strain. If the strain is in your arms, for instance, performing dumbbell curls may further damage the already strained muscle. Heavy lifting comes in many forms, however, only one of which is weightlifting. Lifting heavy boxes or objects at work may also intensify your muscle strain. The bottom line is that you need to avoid all forms of heavy lifting until your muscle heals.

#4) Anti-Inflammatory

Because muscle strains are often accompanied with inflammation, you should consider taking an anti-inflammatory drug like aspirin or ibuprofen. These drugs work by reducing inflammation and swelling in the body. As a result, they may also relieve some of the pain associated with a muscle strain. Talk with your doctor to learn more about anti-inflammatory drugs and whether or not they are right for you.

#5) Wait!

Perhaps the most important step in recovering from a muscle strain is to wait. There’s only so much you can do to heal a strained muscle; the rest is up to your body. Again, this is why you should avoid any heavy lifting. The more you lift and “engage” the strained muscle, the longer it will take to recover. Be patient and continue to rest until the pain and symptoms subside, at which point you can return to your regular activities.

I liked so much this Dean’s documentary about his preparation for Wrestlemania :)
Dean is Dean and do everything in this way 😛 I love him for this 💕
Gym is a crowded place to do exercises, so he prefers nature 🌵
I understand him ;) I live in city, but near my house, there is a public park: running in the wild is so different compared to a closed room in gym 😊

How to Protect Against Running-Related Injuries

Statistics show that up to 90% of all runners will sustain physical injury in any given year. That’s a higher rate of injury than most other exercises, including weightlifting. Nonetheless, running is an excellent form of cardiovascular exercise that burns fat, tones the body, improves lung function and reduces the risk of heart disease. So, if you’re planning to run for better health, you should follow these tips to protect against physical injury.

Run on Hard and Soft Surfaces

The type of surface on which you run can affect your susceptibility to injury. Running on hard concrete, for instances, places additional stress on your joints, feet and body, which in turn increases the risk of injury. On the other hand, running on soft dirt (e.g. trails) lessens this stress and subsequently reduces the risk of injury. Therefore, you shouldn’t run strictly on hard surfaces; include soft surfaces in your regimen as well.

Warm Up

Try to get into the habit of warming up before you run. A short 5-minute warmup routine can make a world of difference, as it improves muscle flexibility, encourages more blood flow throughout your body and ultimately protects against injury. You can even perform a “warm down” after you finish running, which many experts believe is also a beneficial step in protecting against running-related injuries.

Change Your Shoes

When was the last time you purchased a new pair of running shoes? Even if your current shoes are still comfortable, they could be approaching the end of their life. Studies show that the average pair of running shoes last for just 400 miles, at which point they lose their ability to absorb shock. If you’ve ran for over 400 miles in your shoes, it’s probably time to replace them. A new pair of running shows will reduce pressure and stress on your joints while also protecting you from injury.


Some people assume that it’s okay to run every day, but this isn’t necessarily true. Granted, you can perform some light cardio on a daily basis, but full-blown “running” should only be done once every other day. If you run all seven days of the week, your body won’t have the opportunity to recover, in which case you’ll be more likely to sustain physical injury.

These are just a few tips to help protect against injury when running. Most importantly, though, pay attention to your body and rest if you feel pain or discomfort.