why is a healthy lifestyle important

Tips For Improving Sleep Hygiene!

We all know that nutrition and fitness are tall, tall pillars of wellness, but both of those are exponentially more difficult without the linchpin–sleep. It goes like this. First, you sleep like absolute donkey turds. Next, If you’ve managed to get to the gym you’re more likely to underperform or you may just succumb to skipping it entirely! Then, you’re more prone to food cravings and your hunger-satiety cues aren’t coming across as clearly. Your irritableness and fatigue make comfort eating seem that more appealing that day. You wonder, “Can you replace sleep with food?” Only very temporarily, and then you’ll be stuck in that loop until you get some shut eye.

We’re all sleeping fewer hours it seems, and there’s reason to believe it plays a crucial role in maintaining an overall healthy lifestyle. Many mental and physical aspects of the body take a hit when we’re running on empty. That’s why sleep is so important! So–here’s a list of some lifestyle adjustments that can make falling asleep a little easier.

Limit What You Do in Your Room: This can be difficult depending on your living arrangements, but the more you can limit your room to just sleeping and being intimate, the more you’ll be able to relax and wind down. Your brain gets the message! If you’re living in a dorm, try to spend wakeful hours in the common areas or at the library. If you’re in a less than ideal home situation and your room is your only haven, try to find activities to keep you out of the house more often. I used to go to the public library and just chill!

Ditch the Phone: Look. I get it. You tell yourself “what if there’s an emergency?” and I totally understand you’d want to be there. Problem is, how many times do you whip out your phone and play a level of that game? How many times do you shoot a quick text or check social? Shoot, how many times do you just glance at your clock and moan about not being asleep yet? I have a solution. Leave it outside the room but within earshot. If you get your 3 AM emergency you can be there but you’ll be significantly less tempted to check it every 5 minutes. If you can go all the way, shut it off. OFF.

Limit Blue Light at Night: About TV. About computers. About phones (again). They emit blue wavelengths of light and these are very stimulating for the brain. Sort of like daylight!  Not only are these entertaining, they wake up the brain. There are various apps and extensions on the market (f.lux) that will change the wavelengths of light to redder hues and I highly recommend them. I’d still advocate against bringing these devices into the bedroom, but if you’re finishing up some homework or responding to an email before bed it may be helpful to use those warmer colors. If for nothing else, it will reduce eyestrain.

Use White Noise: It helps us sleep because the changes in other environmental noise will be less noticeable. Also, anyone who suffers a ringing ear will be driven less to insanity. I’m a light sleeper, a very light sleeper. Events like a toilet flushing upstairs or even just the A/C switching on will wake me up. After buying a white noise machine I have significantly fewer issues with this. I recommend this machine. There are apps as well but I found the noise to be really tinny and unnatural. We’re also trying to use the phone less in the room! Remember? Of course, many people are pretty content with the noise from a fan as well. I personally find that the crappier the fan, the better the white noise. The ol’ faithful $20 Lasko fan is the best white noise IMO.

Avoid Eating Late at Night: Or, whenever “late” is for you. I haven’t forgotten about third shifters! Again, there are circumstances that make this difficult for some to commit to, but if you’re prone to any sort of gastrointestinal turbulence eating close to bedtime can be awfully distracting and uncomfortable. Likewise, eating your last meal a little too early and winding up hungry at bedtime can be as issue for some, so find your Goldilocks!

Make Your Room Cool at Night: I avoid running the A/C during the day, but I’m sure a lot of us find sleeping in a hot room miserable. If I had it my way I’d make it Hoth in my room at night, but that’s a little on the expensive side so I use a little bit of A/C, a fan, and sleep with fewer blankets; at least in the summer. In the winter I just turn the heat down a couple clicks and get to bury myself (yaaaaas). Keep it dark in there, too!

Make Your Bed in the Morning: Keeping your room tidy and the bed made will make for a welcoming and less chaotic environment. There isn’t much to this! We experience the world with all our senses, after all.

Limit Caffeine Use to the Earlier Portion of the Day: OK, so I know there are people who can drink a cup of coffee before bed and pass right out, but I am not one of these people. In fact, if I drink it anytime after about noontime I’m going to be wired and howling with the coyotes. Many recommendations suggest 3-4 PM as an absolute cutoff time, but if you’re more sensitive like I am you may want to consider leaving it to the morning only.

Sleep and Wake at Roughly the Same Time: Routine is everything. There will be times we need to deviate from routine, and that’s fine! Just try not to flip-flop too severely and all the time. Your rhythm will start to associate these times of day with rest and wakefulness.

Stop Drinking Water Roughly Two Hours Before Bed: It’s undeniable that water is the most healthful thing we can put into our bodies; however, if you slam it right before bed you’re setting yourself to need a mighty wee in the early hours of the morning. Limit water intake close to bedtime and take a good wiz before hitting the hay.

A Few Things Worth the Try

  • aromatherapy (especially lavender based blends) 
  • shower before bed (wet hair will lower cranial temperature)
  • melatonin and valerian root
  • chamomile tea (just like water, limit this a few hours before bed to prevent midnight bathroom breaks)
Tips for Writing a Transgender Character

If you’re planning on writing a fanfic/story with a trans character, you might want to read this. If you’re cis and you’re planning on writing a fanfic/story with a trans character, I would quite recommend that you read this. Even if you’re not planning on writing a trans character anytime soon, you could want to read this. These are some things about trans people to keep in mind when you’re writing, brought to you by your local nonbinary emo who is very angry and very desperate for respectful trans representation.

(Okay, seriously, I really would appreciate it if you’d read this because I think it could possibly be very helpful.)

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Quick fact. Ready?
Too much acidity with in the body can result in an array of physiological malfunctions, including things like decreased muscle synthesis, increased muscle loss, decreased immunity, elevated cortisol levels, and decreased athletic performance.

These are only a couple of reasons why it’s so important to stay away from overly acidic foods, emotions, and lifestyle choices.

anonymous asked:

Just curious, why don't you drink anymore? I quit not only to be sober minded but also because there r more important things i want to accomplish

because i’m trying to lead a healthy lifestyle, it’s incredible the changes you see in yourself - physically and mentally

I Love You for You.

Originally posted by clearlyiloveyou

Author’s Note: First pairing and request. It works due to my username.
Request from Anon: Can you please do a one shot with pre!serum Steve?
Words: 1379
Pairing: Pre-Serum Steve Rogers x Reader

The body needs its rest, and sleep is extremely important in any health regimen. There should be three main things: eating, exercise and sleep. All three together in the right balance make for a truly healthy lifestyle.

So why the actual fuck are you waking up at this god forsaken hour? You groaned, while using the heels of your palm to rub the sleep out of your eyes. You turned to your side to look at your clock on your nightstand, reading 6:16am. Shaking your head, you turned back to your stomach to go back to sleep.

Knock, knock, knock.

You shot up from your bed to a sitting position. Who the hell would wake you up so early?

“Y/N,” someone whispered from the other side of your door. It took you two seconds for your brain to process that voice came from your boyfriend of 6 months Steve Rogers. You were puzzled as to why he needs you now. Usually, he was on his morning run by now. You would’ve loved to join him, but you hate waking up early and you hate running. So that didn’t really work out.

You pushed the covers off your bed and scrambled to put pajama pants on. You usually slept in a T-shirt, underwear, and knee-high socks. “Hold on,” you responded. You quickly put them on, then walked to your door.

You opened your door to see no one. It was then you looked down and saw Steve. But he was a foot shorter; he was at the same eye level as you now. You blinked hard twice, trying to see if you were still half-asleep. But your boyfriend was still the same size, with a mortified expression.

You grabbed his wrist and pulled him in. “Steve, what happened?” you asked.

He opened his mouth, but nothing came out. He was looking around the room, like he would find the answer somewhere on the wall. He stuttered, “I-I don’t know. I woke up this morning to go on my morning job, when I realized I was a foot shorter than usual. It looks like I’m back to my pre-serum self.”

Unintentionally, the back of your hand went to his forehead, which was now easy to reach. You knew that back in his day, he had the worst medical conditions. “Oh honey,” you said while wrapping your arms around his neck. He arms instinctively went to your waist, using you as comfort. His hands had a more delicate touch, and his fingers were more bony. You pulled back, but your arms still remained around his neck. He was avoiding eye contact with you. “Stevie, look at me. What’s wrong?” you asked.

You looked down and realized his clothes were much too big for him now. His shirt’s length was all the way down to his thigh, and his pants were dragging on the ground. He looked like a lid trying on his father’s shoes on for the first time. “I’m tiny. How am I supposed to lead my team when I’m the size of a peanut?” he babbled nervously. You smacked his arm. “Ow,” he whimpered while rubbing his arm.

“Hey, I’m your height right now. Do I look like a peanut?” you accused. He shook his head shamefully. “And I know that’s not the real reason why you are upset right now. We may have only been dating for 6 months, but I know your tell-signs. What’s really wrong?” you continued. “And why won’t you look at me?” you said while lifting his chin.

“I’m worried that you won’t love me anymore now that I look like how I looked like back in the 40s,” he explained.

You gasped, “Steve, don’t ever think that. I love you for you. You are the most kindest gentleman I’ve ever met.” You made him look at you again. Your hands were smoothly grazing his facial structure. He still had the same beautiful, blue eyes. “I love how your eyes are the most beautiful shade of blue I’ve ever seen. I love your genuine smile.” He smiled to this. “I love your soft, tender kisses.” You say while your fingers brush against his two lips. “I love the feeling of my hands in your hair.” Your hands were massaging his scalp, stroking his blonde hair. You looked back down at his eyes. “I love you for you.” Steve looked at you like you were his everything. You smiled at the way he was gazing after you. His eyes immediately looked down at your curved lips and then back to your eyes.  “I love you,” he declared in a gentle voice.

You kissed him softly but compassionately. His grip on your waist tightened, while your hands went back to his hair. You pulled back, removing your hands from his hair. You went to your drawers to grab your big, comfy t-shirt and basketball shorts, both unisex. You turned around to hand them over to Steve. “Here,” you said.

He put them on, and they were the perfect fit on him. You grabbed onto his wrist and turned back to your bed. “Come on,” you demanded. “It’s still 6am. I need sleep.” Steve hear him chuckle behind you but followed you anyways. After laying down, you felt him lay next to you. He pulled the covers over the two of you and wrapped his arms around your waist. You turned to look over your shoulder to see Steve with his eyes closed but a smile on his face. You kissed him one more time, before turning back and falling asleep.

You woke up for the second time this morning to your alarm. This time you were more awakened. You turned off your alarm then faced Steve who was struggling to hold stay asleep. “Come on Steve,” you said, your fingers caressing his left cheek. “Time to get up.” You ripped the covers off your yourself and got up to get ready for the day. When you came back out of your bathroom, Steve was still in bed, but he was awake. “Steeeve,” you whined. “I’m hungry. Let’s go get some breakfast.”

He let out an exasperated sigh. “Y/N,” he said. “I can’t go out there looking like this. They’ll make fun of me.”

“No they won’t,” you comforted. “And if they do, I’ll kick their ass.” It’s true. You can easily take down any of them. You were very much like Natasha, but you had super strength as well. “Please,” you pleaded.

He sighed once again, before getting up to follow you to the kitchen. You walked into the kitchen hand-in-hand. More to comfort him. When you entered, everyone’s eyes were on Steve. But before anyone could make a statement, you stated, “Anyone who makes fun of Steve right now will get their asses kicked by me.”

“What happened?” Bruce asked. He was the first to shake out of the shock.

“Oh my god,” Tony said.

Everyone looked at him. “Tony? Did you do this?” Steve accused.

“In my defense, I didn’t think it would actually work. My dad had these serums that de-soldiered anyone for 24 hours. My curiosity got the best of me.” Tony explained.

Steve sighed, and you tightened your hold on Steve’s hand. Steve looked down at you, while saying “I have a meeting with Fury in 5 minutes. I have to go.”

Clint remarked, “When will you be back from Santa’s workshop?”. Everyone chuckled.

Steve just glared at him, which wasn’t at all terrifying.

“Yeah, we still have training today. Maybe you can teach me in song, my sweet Oompa Loompa,” Pietro added.

Steve asked you, “What’s an Oompa Loompa?”. But before you can answer, Natasha questioned, “What say you, Tyrion Lannister?”

Everyone laughed. Tony interrupted, “Hey, hey, hey. Steve doesn’t understand any of these references. And honestly, I think you guys should stop with the joking. I too want to joke about short people, but you don’t see me stooping to their level.” Everyone was busting up laughing, stomach-grabbing, tear-jerking, red-faced laughing.

Steve stormed out of the room, and you chased after him to comfort him. But not before hearing Sam say, “If I catch you, will I get a bowl of Lucky Charms?” Boy do you have to do some damage control.

@emilyskyefit   #sexyfitnessgirl  

What keeps me motivated?

I know what it feels like to not be healthy, fit, confident and positive and I don’t want to go back to feeling that way.
I know what it feels like when I am my best and I want to feel that way for as long as I can.
I feel better when I exercise and eat nutritious food. I have more energy and feel lighter and strong. My digestive system functions better when I eat healthy food and the bloating, discomfort, pains and inflammation goes away.
My mind feels happier, clearer and more positive - it’s like clouds have been lifted off my mind & I’m on a high.
I love what it does for me physically - it’s given me a strong, fit body.
I used to have a bad lower back when I was younger & had trouble walking around. I have built muscle, worked on balance and strengthened my core which supports my spine which has helped me heaps!
I also have never felt more confident in the way I look and I wish more people felt this way because I know what it feels like to not be.
There are so many reasons why I choose this lifestyle and all of these reasons keep me motivated to keep going.
- I eat healthy food most of the time, I have treats every now and then, I lift weights & do HIIT 3-4 days a week and I take time to rest and recover.
- For me it’s all about being healthy and balanced and feeling good mentally and physically is most important.
What keeps you motivated?

2015 Thoughts

The following is written purely for myself, and posted with the idea that maybe someone somewhere will get something out of it. Sorry if it’s inane, self-indulgent, or difficult to follow. I’m not a professional.

If 2015 taught me anything, it’s that tragedy and terror are great catalysts for change. While this is a lesson I mostly learned this calendar year, the teaching began in October of 2014.

On Sunday, October 25th, 2014 I had a heart attack. Years of neglecting any sort of physical activity and eating fast food for nine out of ten meals had finally taken its toll on my 25-year old body. In all honesty, I knew my lifestyle would lead to something like this, I just really didn’t think it’d be so soon. I had made up my mind at some point between dropping out of college and seeing friends I had grown up with find careers or marriage that I had peaked and fizzled out early, so why bother staying healthy or anything like that? I know that sounds grim or suicidal, but I never thought of it that way. I was just a realist - I missed my shot at being someone important or successful, so I might as well relax and eat whatever disgusting thing I felt like until my inevitable death. My family and friends would miss me, but in the grand scheme they’d get over it and the sun would still rise. No big deal.

But then my plan started coming true, just way ahead of schedule. As I tried to sleep that night my chest kept feeling really tight, and it ached to breathe while laying down. It was more comfortable sitting up than laying down, so I tried to just stay sitting up against the wall my bed was next to. I figured this was indigestion or some sort of heartburn – something I had suffered with as a kid, so it didn’t concern me too much. A few hours later I woke up on my floor in a puddle of drool and sweat, feeling incredibly light headed, and my head ringing like crazy. I had passed out at some point and fallen off of my bed, and now could barely move. Trying to stay calm I convinced myself this was just my body reacting weirdly to being forced awake and a cold shower would solve everything. Another part of me knew something was wrong, and considered just staying there on the ground. After all, this was where I knew my life was going. Why make a fuss getting up, trying to solve a health issue I had been hurtling myself towards for the last couple years? What was the point? Eventually thoughts of different friends I hadn’t spent time with or had faded from contact in awkward ways made me feel driven to not die quite yet. Also the ringing in my ears was SUPER loud and I knew there was no way I was going back to sleep with that going on. I eventually called 911, was admitted into a hospital and informed I had suffered a heart attack.

While recovering in the hospital I kept thinking about the different friends I felt like I had lost contact with, and the trajectory of my life up to this point. I was spinning my metaphorical wheels in my hometown in Ohio, working part-time with my dad at our family business. I had no plans to really pursue any big goals, though I was taking a few writing courses to explore a potential hobby I had always ignored. I had friends, but I had zero ambition to either grow significantly closer to them or really grow as a person in any way. My romantic prospects were at an all-time low as I lacked any confidence after plenty of failed attempts with my big high school crush post graduation, and working with your dad and brothers at a family business isn’t exactly a great way to meet singles in your area. The more I thought about my situation, the more depressed I became. I had been given plenty of opportunities, but had been either too lazy or indecisive to ever make anything of myself. I hadn’t peaked or fizzled, I had simply given up. It wasn’t anyone’s fault but mine. I had done this to myself. This depressing line of thought would eventually lead me to a brighter point of clarity down the road. If I had gotten myself into this mess, it would only make sense that I could get myself out, right? If giving up had brought me to this point, maybe trying would get me out. After I got out of the hospital I decided to change my diet and exercise habits and make up for lost time with friends and loved ones. If this heart attack wasn’t going to kill me, it was going to make me stronger.

Flash forward seven months. It’s June and I’m visiting one of my best friends (and one of the people in mind during my heart attack in regards to things being left in a weird place). Kirran had suffered a nervous breakdown shortly after my heart attack from a stressful work environment, which culminated in a near suicide attempt a few months later. Compounding that with my thoughts of wishing I had spent more time with him, I decided a visit to his place in Dallas would provide some good healing for both of us. It would serve as a reminder of the many people who loved him despite his perceived shortcomings, and a way for me to rekindle a friendship I regretted letting fade into the background of my life. Upon my arrival he introduced me to his new coworkers and friends, Team Four Star, which was an interesting scenario. For years I had rather belligerently held a grudge against them for their work. While they might have been nice guys, all I could ever see was a group of people I considered unfunny using their undeserved popularity to change the standards of one of my favorite hobbies, causing me to lose interest in it as a whole. Kirran’s friendship with them was actually a big part of me losing contact with him as I’d become irrationally angry any time he spoke positively about them. It was incredibly shallow and something I’m still really disappointed in myself about. Fortunately, spending time with them in person gave me a different perspective. They weren’t these arrogant jerks out to ruin my fun like I had imagined. They were people who just liked to entertain, like me. Regardless of our differences in taste and comedy, they were all good guys and super fun to be around. It was an eye-opening experience that fast-tracked a lot of impending change in my life.

While hanging out, Kirran offhandedly mentioned that he would need to move and change apartments in order to be closer to the TFS guys. At this point I was still struggling to figure out what I wanted to do. I had been given this new lease on life and had so far stayed in the exact same place as I had been before, save for a better diet and exercise routine. The idea of moving in with Kirran had always been something I had thought would work, but in that moment it seemed like something that could easily become a reality. A few weeks went by and the thought of moving to Dallas to try and get a fresh start would not stop nagging me. Ohio was great and full of friends and family I would miss, but I just felt no motivation or drive while living there. Kirran was someone I always loved working on video projects with, and the Team Four Star connection would provide plenty of opportunities to explore my own creativity and introduce myself to a wider audience. Even if I couldn’t get a job with them like he had, it would at least be something to keep me feeling like I was putting on some sort of performance and would give me the thrill of entertaining an audience again. So, while we watched the livestream for EVO 2015, I asked if me moving with him wherever he was going would be possible at all. I expected him to feel uncomfortable about me inviting myself to move in with him, or provide a litany of reasons why it would only make things more difficult from some perspective I had missed. I was ready to drop this pipe dream I had formed over the last couple weeks at the first hint of opposition. But the only responses I received were “Do you mean it?” and “That would help so much.”

After that, everything just sort of fell into place. The work I had been doing with my dad was slowly drying up and I’d be getting fewer hours. This gave me time to return to Dallas and go apartment hunting with Kirran. I discovered that near where he needed to move was a sizable competitive scene for Project M, a game I loved to play. I looked up what kind of drive I would be in for going from Ohio to Texas, and the route seemed incredibly simple. We found an apartment with low enough rent that I had enough money saved to last for months without work should I have trouble finding employment. My heart doctor gave me the okay, saying that I could schedule appointments around holidays where I was visiting home, and that I shouldn’t be concerned about my heart as my recovery was going very well. I made the drive, brought my stuff, and started a huge new chapter of my life.

It’s been a few months since I moved to Dallas now. Since moving I’ve found myself more positive, motivated, and just eager to challenge myself. I’ve focused on getting myself out of my comfort zone, from things as small as trying new food to facing anxieties about driving in unfamiliar places with people riding with me or meeting new people. I’ve enjoyed not only getting to know the Team Four Star guys, but their families as well. I’ve also, as far as I can tell, been fairly well received by their audience on their gaming channel. I spent a long time disliking myself, and now I’ve come around and want to keep getting better. A year ago this all would have sounded insane, and like nothing I’d consider myself capable of.

I say all of this to basically say I’m not a special case. I wasn’t given any special power or magic recipe. All it took was realizing that I was capable of changing my life because I had brought it there in the first place. For a second, amid a huge torrent of discouragement and regret, I believed in myself just long enough to make a change. That small ember of motivation ignited something and became an inferno I couldn’t ignore. The specifics might be different, but if you feel like you’re just stuck in a rut of some sort – change something, even if it’s small. Switch up your routine. Explore new hobbies. Chase something that matters to you, but always seemed out of reach. Not every attempt will end in success, and the road isn’t always nice, but you’d be surprised at what you can do when you put yourself out there. Believing in myself has given me the clarity that if I can do it, so can anyone else. So can you.

Addendum: This isn’t to say I did all of this by myself. The help and support of friends and family definitely got me to this point - believing in myself was just the catalyst to accept that help and push myself to go forward with it.

Sorry if I got ramble-y there. I kinda just sat down and stream-of-consciousness typed. I feel like this is all stuff I wouldn’t have believed I could do, and while they might not be that amazing or mind blowing to you, I figure it might be at least a little encouraging to someone. No one believed in me less than I did, and the moment I started to my whole life changed. Figured I’d lay out the whole story so I could just link people here instead of telling it and likely missing some details somewhere. Feel free to make of this what you will. I don’t know how to end stuff like this. Um… Thanks, I guess? I’ll probably use this place to write other dumb things, since having people judge my writing is another thing that terrifies me. Idunno. Let me know what you think.

Tip of the Week:

We all want to look our best… I know I do ;-)

Weight Loss was very difficult for me and it began with making some changes to my eating habits first.
Changing my emotional and mental perspective about weight loss lead to the positive transformations in my physical appearance.

* Eating too few Carbs:
unless you plan to continue this strict No Carb regime all your life… You will sabotage yourself and gain lots of weight back the minute you start eating carbs again.

* “Cheat” Days:
this is one of the top lies told to most people…
Taking one (or two days) to reward yourself with tons of processed, sugary sweets and carbs all day WILL UNDO all of the healthy eating and progress you’ve made for weeks.

Take away the stress of denying yourself.

Handle the emotional and mental reasons you overeat to begin with…
Then allow yourself to have a very small portion of the ‘not so good’ foods throughout the week.
Just remember - Limit Yourself - Establish Self Control.

* Eating Clean Always:
just so unrealistic!
Maintaining an active lifestyle is even more important than 'eating clean always’…
Eating Healthy + Lots of Movement = Healthy Weight Loss

* Keeping a Strict Calorie Budget:
yes - calories count…
However, Over Consuming food is still Over Eating!!
Even if it’s eating 7 whole tomatoes in one sitting… Ask yourself 'Why am I eating like this?!’

Keep up the great work in changing your life for the better… You will feel so much pride in your journey :-))

Bloggers life.

You may not know this but I spend hours a day, like it’s my job to keep up with nutrition changes and new workouts. I love to research healthy lifestyle tricks and what kind of nutrients our body needs and how much. I lost a lot of weight and know what it takes but I also want to better educate myself on the body and exercises so I can better serve you guys! When it comes to Nutrition and fitness it’s important to know your stuff, but as someone who did it first hand I myself want to know these things for me. It keeps me motivated and inspired and ……

Knowledge is power.

This lifestyle is so important to me and it’s so important for me to help others, so being there for everyone is exactly why I like to further educate myself on top of what I already know.


That’s the most important thing is to speak about things we care about because now we have a bit of leverage. I think we can carry this on and use it to our advantage to speak about things that are really important to us and that we really care about. But most importantly, just inspire. Not even just young people or footballers in general but everyone in our country to just want to succeed and live a healthy lifestyle and believe in their dreams and their goals. Believe that they can accomplish that because we have completed that and the dream has come true for us. We want to share that with the world and why we’re so passionate about what we do. -Ali Krieger

shinigamichii  asked:

how to recover from counting evry gram and calorie... and how not to binge? I know its not like one step, but whats your advives?

Originally posted by girly-mess

I’m sorry it’s taken me so long to respond to this message! I’ve been thinking about it a lot and trying to come up with an answer for you. I have not perfected the healthy lifestyle game by any means!!! I feel like the last person on earth who should give any advice about this.

But, I have felt happy and confident and pretty content when it comes to food lately…and here’s why I think that is:

  • First, I let go of that “perfect body” I thought I wanted. This is the most important piece of the puzzle because striving for perfection is what led me through cycle after cycle of restricting and bingeing. I still feel discontent about my body from time to time and those dieting thoughts come back fast enough to give me whiplash. But then I remember I’m fabulous (and that dieting never brought me peace, happiness or that illusive perfection) and shake it off.
  • I know it’s different for everyone, but my binges were brought on by restriction. Cereal is one of my favorite things, but I used to tell myself I couldn’t have it. I wouldn’t even trust myself to have it in the house. But inevitably I’d end up at the grocery store, stalking the cereal aisle and picking out a box to binge on. I’d eat it all in one sitting, shoveling it into my mouth mindlessly like some kind of carb zombie!!  I no longer restrict and therefore I no longer binge. Just last week I bought a box of Corn Pops and it lasted over a week!  All because (I guess?!) it’s not off limits anymore. Do I overeat sometimes? Absolutely! But I’m no longer a slave to the bingeing and I am SO HAPPY about that.
  • I still casually track my calories on My Fitness Pal from time to time. Not to keep me under a low limit or restrict any certain kind of food, but to keep me honest about what I’m eating. It’s easy to become so free of restricting that I flop to the other side and begin feasting like food doesn’t contain calories or sodium or sugar or carbs. It’s so easy to abuse freedom, in all areas of life. 
  • Staying active keeps me from eating a ton of junk. If I have a workout coming up, I know junk food will make me feel mega-gross at the gym so I don’t want to eat it. I want to feel awesome for Zumba and powerful for other workouts! I have the most trouble eating well on days I don’t workout. This is stupid but it’s not a coincidence. haha
  • This is the first period in my life that I can remember not gaining weight while not dieting. That’s a perplexing sentence, huh? For years, if I wasn’t actively on a diet, I was putting on pounds. I would have “last suppers” over and over, telling myself I needed to “be good” and get back on a diet…but not today. In the meantime all those extra calories were adding up and before I knew it I was heavier than ever. I am not currently at my lowest (or highest!) weight. But I’m still in the same size pants as I was at the beginning of the year and that’s a victory for me.
  • On that note, I’ve mostly let go of the scale. I’ve only weighed myself a handful of times this year. I’m using my clothes and visual assessments as a measurement tool. I can tell my tummy is a little more mushy at the moment but I know that’s from the recent influx of candy in our household. It’s not a big deal, though. I ate candy corn this season but I never once binged on it. Again, that’s a victory. We don’t keep tons of candy in the house year round so I feel pretty chill about it. :)

None of this is really advice. It’s just what is working for me. And I guess this is an update for the rest of you since I haven’t talked about this kind of thing in a while. I’m doing really, really good. :) I’m finding out what my life looks like without dieting and I like it a lot.

Hey , everyone ! .

Hello , all lovely people out there . I’m a Beginner on Tumblr , but i realy wanna start my blog about fitness , healthy eating and lifestyle  , but most important beieng healthy mentaly and physically .

My name is Alexa and i’m from small country Latvia in Europe . I just started my freshman year in gymnasium .

Past 8 months i have spent working out and basically changing my life , habits and daily routines . I’ve learned and overcome many thing in past 8 months but i still have a long way to go to achieve my goals .

Why i decided to start this blog .

I love talk about working out and healthy eating , exchange of experiences with other people . And this is a thing who has become a big part in my life so i just wanna introduce you all with my yourney and maybe give some of you advice , or you can give it to me .
Thanks to everyone who read this .

P.S im so soory about my english like i told i’m Latvian but still english is my favorite subject in school but i’m better talking and translate the text . Im not very good at writing my grammar is bad , but i promise to change that ! .

rhystars  asked:

Hey! I weigh about 220 and have always struggled to stick to a routine because my head gets in the way...how did you persist? I get easily distracted and or I overthink it and get TOO obsessed to where weight loss is all I thnk about..

I know EXACTLY where you are coming from. I use to be that girl that every morning I was on the scale. While I was eating, I was thinking about what I would eat next. It’s like a disease or addiction. Here’s my advice:

1. If you’re into weighing yourself, weigh yourself in the morning right when you wake up (naked weight!). Put the scale away. I’m talking store it in a closet, don’t just slide it back to where you normally keep it.

2.THEN take pictures of yourself Front, Side, Back pose. Store them in a photo vault on your phone. Don’t look at them to criticize yourself. 

3.THEN take measurements. Google fitness body measurement chart to see where you place the measuring tape. Record this in a journal or in the notes on your phone for reference. 

Now give yourself 30 days. No weighing, pictures, measurements, nothing. Give it up cold turkey. 

4. Plan & Prep. If you’ve followed me for awhile you know I constantly post about “Fail to plan, plan to fail”. If you’re going to be obsessed over something, be obsessed over success. Obsess for 2 days a week. What I mean by that is two days a week, plan and prep your food. Spend 1-3 hours (depending on what you’re making) and prep your food, write out your snacks, build a lunch box to take to school or work, keep your snacks in your car for on the go so you don’t have the urge to stop for fast food. This will help you let go of obsessing over what you’re going to do next. It will take that stress and you know that you have good healthy food ready and theres nothing to worry about when it comes to your health regimen. 

5. Start small. A lot of weight loss failures are because people go too hard in the beginning. Don’t feel like you have to eat just chicken and broccoli and be in the gym 4 hours a day. Ya, you could probably do that a week at most then you’re going to completely exhaust yourself and quit. So start by cutting out junk food, and increasing physical activity. Go for walks after dinner. Park further away from stores to get a few more steps in. Try a group workout class once a week. 

6. Like I said before, obsess over success. Instead of zoning in on “weight loss” take your energy to health. Research clean, healthy new recipes. Start reading about how your body works. When you start reading about how your body processes nutrients, vitamins, minerals, macronutrients, etc. you begin to see a new perspective as why its important to live a healthy lifestyle. Familiarize yourself with your body. Hello! It’s like our car. Do we go and buy a car and not no what it does or how it works? No. We make sure we know about all the bells and whistles it has. Why should our body be any different? Learn about your body! Learn about importance of building muscle. Learn about fat (it’s not all bad!). 

7. Log. Log your food, what you liked, what you didn’t like, what you did for activity, if you had a bad day, why it was a bad day, why it was a good day, what you can do to make a bad day a good day. Be honest in your journaling. This helps when you are having trouble to be able to go back and see where you have come, if you’re having a bad day you can reference a good day to help you get back on track. 

Give yourself 30 days then weigh in, take your photos again, take your measurements again and see where you have come. 

You have to give yourself time and you have to be dedicated, but not obsessed. If you follow the simple principle of clean eating, increased activity in your daily routine, you’re able to focus more on other things and less on obsessing over it. 

Keep in touch and let me know how it goes. 

Day 30/31

Daily Reading:
1 Corinthians 6:20

Daily Devo:

When you know you have been saved, and you know you’re not just floating through life and that there is actually a purpose for you, you will begin to know just how much you’re worth, even when it comes to your body. In 1 Corinthians 6 the Apostle Paul reminds the church that our bodies are sacred; a place where the Holy Spirit dwells inside of us. This physical part of us is more than just a being, but it belongs to the One who created it, because we belong to Him. The reason why this is important is because when you know that you have been set apart and you know that you have been rescued out of darkness, it calls you into a completely different way of thinking and a different way of life. You’re no longer focused on your outer appearance and earthly things because you know where your worth is.

Remember this when it comes to living (or seeking to live) a healthy lifestyle. When it comes to eating the right things and taking the time for exercise, don’t just let your motivation be:

1. All of the other women you’re around are more in shape than you or have what is perceived as a more ideal figure
2. You want to be more physically attractive
3. You’re looking for a confidence booster
4. You want to be able to wear different kinds of clothing or showcase certain areas of your body

Let your motivation be this:

“My body belongs to the Lord and His Spirit dwells inside of me, so whether it be joining a gym, exercising more, or eating healthier, I am going to spend everyday of my life taking care of the body He has given me.”

Daily Study:
1 Corinthians 6:12-20

Today’s devotional was written by:
Morgan Harper Nichols, QWC Founder
Instagram: @itsmorganlife

Tomorrow is the LAST day to use the promo code THEBOLDPURSUIT in our shop! bit.ly/qwcshop

anonymous asked:

Is there any proof that being a vegan is beneficial to your health?

Hello! Yes, there is ample evidence that plant-based diets can provide many health benefits, and more and more mainstream medical and scientific authorities are acknowledging this.

The American Dietetic Association has gone on record saying that vegan diets are not only complete and healthful, but can even improve the health of individuals at any stage of the life cycle including children and youth, pregnant or breastfeeding mothers, adults, and elders. (X)

Recently, a Harvard study was published by the National Institutes of Health linking red meat to an increase in mortality. Those who consumed the highest levels of both unprocessed and processed red meat had the highest risk of all-cause mortality, cancer mortality and cardiovascular disease mortality. The World Health Organization took this argument a step further with a study that showed that all meat consumption is linked with a higher mortality rate.

Eggs are so unhealthy that the USDA has forbidden the egg industry from even being able to use the words healthy, nutritious, or even safe. The levels of cholesterol and saturated fats, and also the high risk of salmonella, make eggs one of the most dangerous foods you can eat. (X)

Out of all animal products, it would be the most difficult to argue that humans need dairy. Cow’s milk is for baby cows, not adult humans. There is no other species on earth that drinks the milk of another species, nor that drinks milk as an adult. Cow’s milk contains certain nutrients and hormones that are designed to turn a tiny calf into a 700 lb cow within a year. Humans consuming dairy is incredibly detrimental to health. (X)

An article published in Food Technology explained that plant-based diets can either minimize or completely eliminate people’s genetic propensity to developing chronic diseases, such as type 2 diabetes, cardiovascular disease, and cancer. Whole grains, vegetables, fruits, and legumes contain no cholesterol and are low in fat, especially saturated fats. They are also high in fiber and other nutrients.

For good measure, the UN is now urging the world to adopt a vegan diet, citing how healthy doing so would be for the planet as a whole. The environment will certainly benefit from such a shift, but it’s clear that vegan diets are safe and healthy for humans as well, or else I highly doubt the UN would be telling everyone to adopt them. (X)

As a final note, it’s important to remember that although veganism can provide ample benefits for human health, it should not be seen as just a diet. Veganism is a lifestyle that aims to protect animal rights and abolish the use, abuse, exploitation and killing of sentient beings. That is why vegans also opt to buy cruelty-free clothing, cleaning products, toiletries, etc.

I hope you were able to find my response helpful, but if you should have any more questions, never hesitate to ask.

fitforthelongrunn  asked:

Do you have any knowledge about getting sick from working out too much? Ive been getting sick often and cant think if any other reason why

It’s called Gymaholism.

Seriously, it can be caused by a lack of micronutrients; vitamins and minerals.

It’s very important to eat a lot of veggies but it’s also mandatory to get a multivitamin supplement!

Why? More info ->


Strengthen your immune system with a healthy lifestyle!


PLEASE PLEASE READ. It will mean the world to me if you do. Please also REBLOG if this post touches you. Takes you just a few seconds to help me spread this charity sale and I’d love it if this went like wildfire through the BJD community.

So some of you may know (but many probably do not) that my mom was diagnosed with breast cancer in February. This has been such a turbulent time for both of us and we’ve been able to hang on due to our positivity and perseverance, but also because of the countless generous strangers who have supplied my mom’s cancer center with their time, gifts and care packages.

Because October is Breast Cancer Awareness Month, I want to run a special sale of these shirts in order to raise a bit of money to make care packages for the cancer patients of the Hillman Cancer Center, the Magee Women’s Health Center in Pittsburgh, PA, and the Butler Health System Crossroads Building in Butler, PA.

This is NOT a support drive for me or my mother. I’m donating my time and materials and covering any processing fees to ensure that your $15 purchase will go directly to putting together one full care package of 10-15 organic, natural snacks and cancer essentials. I am losing money on every single purchase and I hope it wrecks me. I’m dedicated to giving back to the cancer community and I’d love to meet my initial goal of 50 sales even if that means I’ll have to make sacrifices in order to cover the costs. Your purchase will not only save a patient a trip to the store, but will empower them with the validation that they aren’t alone in their fight against cancer.

These special charity shirts are available in 5 styles and 3 sizes and made from high quality jersey knit fabric. You will also get a 1 inch button pin to show your support of breast cancer awareness everywhere you go.

1 in 8 women in the United States will be diagnosed with breast cancer at some point in their lifetime. It’s estimated that nearly 250,000 people will be diagnosed in 2016 alone. In my mother’s case, she’s done everything right to keep herself healthy and fit for her entire life. Breast cancer is a disease that can strike without warning and there is no guarantee that living a healthy lifestyle will protect you from it. That is why it’s so important to raise awareness of breast cancer to remind women to invest in their health and do regular screenings so that the disease can be caught early, especially if breast cancer runs in your family.

The best way to overcome breast cancer is by early detection, fast treatment, and a wide support network including medical professionals, personal caregivers, and volunteers. Small tokens like care packages boost the strength and optimism of patients and validate that they are absolutely not alone in their fight. Your support of this charity drive means the world to me and will mean even more to the amazing individuals receiving treatment at the Hillman, Magee, and Butler Health System Centers. Thank you for your support and please share this message far and wide so that together we can make a huge difference!

Please share this direct link to anyone you think would be interested in this cause: https://www.etsy.com/listing/467216674/bjd-clothing-charity-breast-cancer

It’s the first few days of 2015, and I know that I’m getting ready to work hard and continue my health and fitness journey. I in the past when I haven’t seen progress have thought what’s the point in me being healthy  I feel like I’m not getting anywhere because at one point you can see the change physically on the outside, when in reality there are so many changes going on, for example you might be able to run further, bump up the intensity when you work out, all of these are positive signs that what you’re doing is having a really good effect and you should be proud of yourself. 

So why should you eat healthy? 

When you’re eating healthy it is important that you get a balanced diet and it’s important that you get the balance between a variety of different food groups. 

  • Fruit and vegetables - we are advised to eat (in the UK) 5 different portions of fruit and vegetables per day, so anything from strawberries, to peas, to cucumber and tomatoes, vow to eat a rainbow every day!
  • Starchy foods - these foods include things like bread, pasta, potatoes and rice, these foods contain fibre, calcium, iron and B vitamins, instead of having things like white rice, or white pasta, switch to a wholegrain alternative, they keep you much fuller for longer. 
  • Meat, fish, eggs and beans - these provide our body with the protein it needs to growth and repair. These foods also contain nutrients like iron, zinc, magnesium and B vitamins. 
  • Fat and sugar - Healthy diets include a variety of different food groups, and fats and sugars are still needed, so for example healthy fats would be things like olive oil and avocado. Healthy sugars are things like fructose which is found in fruits.

So what are the benefits of healthy eating? 

  1. Stress control: When you have a healthily diet which includes things like omega-3, these fatty acids will protect you against stress hormones. Things like vitamin C, magnesium, and black tea have also been know to reduce stress hormones and protect your immune system. 
  2. Happier Mood: When you’re eating healthy carbohydrates like whole grains they are able to help make sure your blood sugar is stabilized. Carbohydrate rich foods can also help increase serotonin which promotes happiness. Other healthy foods such as turkey, yogurt and fish can help with this too. 
  3. Mindless eating - When you are focusing on a healthy lifestyle it is important to monitor food cravings, there is nothing wrong with having a few cookies, or some chocolate cake, or a glass of fizzy drink, remember it’s about balance, if you don’t get the balance you’re more likely to binge. It’s not about depriving yourself if you want something like chocolate, have some. 
  4. Increased productivity - Just like putting petrol in your car or motorbike, your body needs fuel too, so eating a balanced diet makes sure that your brain has all of the fuel it needs to be more productive at school or work. 
  5. You’ll live longer - Healthy eating can help you to avoid diseases that could lower your life expectancy, and by having a healthy diet in combination with exercise can help you to live longer.

So what is the importance of exercise? 

Exercise is brilliant for you it can make you feel good, it can rev up your energy levels, helps build a strong body, a strong mind and also improve your mood!

So what are the benefits of exercise? 

  1. Exercise uses every part of your incredible body, including your mind - Exercise is incredible, while  you’re working out it produces endorphins which help a person feel peaceful and happy. Work outs can also help people sleep better, help people who have depression and low self esteem and give people a real sense of accomplishment. 
  2. Exercise helps people to lower the risk of some diseases - Maintaining a healthy weight or losing weight can help people to lower the risk of developing certain diseases including type 2 diabetes and high blood pressure. The importance bit is that you do this in a healthy way through eating the right things and not starving your body, eat the right foods and enough treats in moderation. 
  3. Workout outside - Working out outside can give you a daily dose of vitamin D which can also help to increase your mood and self esteem, try once a week to work out outside enjoy the fresh air, the sunshine, the clouds, the rain, and just appreciate nature. 
  4. Helps deal with anxiety - Anxiety for anyone who battles with it can be exhausting, so workouts can really help to reduce symptoms of anxiety, for example before and after a workout your brain releases chemicals to calm you down. 
  5. Strengthening of brain cells - Exercising on a regular basis can help to create new brain cells, this comes from cardiovascular exercise which can improve a persons overall brain function and performance. 

Workout types: 

  • Aerobic exercise - this form of exercise gets your heart pumping and quickens your breathing, when you give your heart this kind of work out on a regular basis it will get stronger and more efficient when it comes to delivering oxygen to all parts of your body. There are lots of different types of aerobic exercise, for example, swimming, basketball, dancing, skating, tennis, hiking, running, skiing, cycling and many more. 
  • Strength training - Your heart isn’t the only part of your body to benefit from regular exercise, other muscles benefit too! When you use these muscles they become stronger and allow you to be more active for longer periods. Having stronger muscles can help support your joints, and help prevent injuries. 
  • Flexibility training - Flexibility training can really help too as it will help your body to stretch your muscles and joints and bend easily. Those people who tend to be more flexible are less likely to strain muscles and suffer sprains. It can also help a persons performance, for example if you enjoy doing dance sometimes you need to have an increased flexibility (depending on the type of dance you do)

So what is the right exercise for  you? 

  • It is important that you enjoy what you are doing, if you don’t enjoy it, it’s harder to keep up. Here is the good news, there is so much for you to try out there. When you workout do you prefer to workout on a one on one basis, or do you like being part of a class.
  • Don’t feel like you have to define the way you want to work out, give everything a try, by going to a class you might meet some some really lovely people who encourage you to be the best of your ability, if you feel like it isn’t working for you then that’s okay, you’ve given it a chance.
  • Make sure that what you’re doing is affordable and practical for you, if there is a specific workout that you want to do a few times a week, look into your local area, what does your local area have to offer. But make sure that you can plan your workouts around your day. 
  • Other options like online workouts, or dvd’s, even tumblr can offer some incredible workout ideas so you can have an idea of what you enjoy. 
  • If you have a health problem or other considerations please talk to your doctor before starting a plan. 


Making sure that you get enough sleep is really important when it comes to making sure that you have a health lifestyle. The right amount of sleep improves your alertness, your concentration and the point where you body gets a chance to recover and heal. 

Tips on making sure you’re getting enough sleep: 

  • Routine - Make sure you have a nightly routine, for example, having a shower, getting into your bed, have a cup of chamomile tea. 
  • Minimize light sources - Before you go to bed, make sure you close the blinds, and curtains before you go to sleep, that way you sure you won’t get woken up by light sources. 
  • Turn electrical off - Turn of your tv and your phone that way you won’t get woken up by notifications or messages while you’re trying to sleep. If you need any music on, make sure that the volume is down low. 

Other benefits of a healthy lifestyle: 

  • Increased lung capacity
  • Mood enhances that our body produces
  • Builds lean muscle mass and bone mass
  • Reduces the risk of developing osteoporosis
  • Help to lower blood pressure
  • Help to lower your heart rate and build a stronger heart
  • Lower bad cholesterol
  • Increased strength

Healthy living is important!

Help to clean up your eating habits master post (click here)

Help to increase the amount of water you drink (click here)

How to break the plateau (click here)

How to break free from binge eating (click here) 

Why you shouldn’t calorie count (click here)

By Amie @thecurvaceousvegan