and its about these 2 girls which eventually turn to 5
who want to start working out and going to the gym
so theres Sakura Hibiki the blonde girl and my personal favorite whos basically just trying to lose weight cause she eats like Goku
and Akemi Souryuuin the Dark Black Haired girl who is OBSESSED with Fitness and has a muscle fetish
And they get a BEAST OF A Personal Trainer named Machio
And he’s Just a Monstrous Intelligent Fitness Training Obsessed with helping them become Great!!
And the Manga goes in detail explaining Exercises.
Now I’m a Personal Trainer myself. I’ve been Certified the last 7 years and graduated college last year
PS if you wanna hire me for online coaching just email me at firstname.lastname@example.org ;)
so I HONESTLY am Impressed with the facts they are spewing out. and THE MANGA IS F*CKIN FUNNY AS HELL! Because sometimes its slice of life fun.
Like a 29 year old teacher who loves to cosplay started working out so she could cosplay better
and then it can turn into an ACTION BADASS SERIES just because Hibiki has Natural Gifts
And everyones facial expressions will change to match the mood
And its HILARIOUS, Its Fun, and just has so many things I appreciate as a Personal Trainer myself I LOVE THIS MANGA AND REAL TALK. Itss giving me 10x the Motivation to do better at fitness than OPM and yes even DBZ did back in the day
Always start a meal with a glass of water: You’ll stay hydrated and feel fuller instantly, which can help you from overeating.
Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you’ll be glad you’re saving calories while having a healthy yet decadent treat.
Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you’re not tempted to go back for seconds.
Move more: Even if you’re not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
Don’t drink your calories: It’s a common reason why you’re not seeing results — those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients likecucumber, lemon, or mint in order to save on important calories.
Don’t go hungry too long: A little hunger can be good for you, but starving yourself all day in order to “splurge” on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
Snack on high-protein, high-fiber foods: When it’s time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You’ll be able to eat fewer calories while still feeling satisfied. One of these150-calorie snacks will surely hit the spot.
Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It’s an easy and effective way to keep your weight-loss goals on the right track.
Calculating your macros is a crucial part of making progress with your body. The macronutrients are proteins, carbohydrates, and fats. Calculating how much you need of each is a huge part of your success. It is simpler than a lot of people think.
PROTEIN - Protein is what the muscle tissue in your body is made of. It also plays a key role in the functioning of many hormones. Without protein you cannot build or even maintain muscle tissue, or even maintain things like collagen in your cartilage. Protein is necessary when trying to gain muscle, lose weight, or just maintain good health. Protein yeilds 4 calories per gram. An easy way to calculate how much of it you need in your diet is to eat a gram per pound of lean body mass. This means you must figure out your body fat percentage, multiply that by your weight, and then subtract that number from your body weight. What is left is your lean body mass in pounds. If you don’t know your body fat percentage, it is okay to estimate. Typically protein should make up about 25-30% of your diet, depending on the individual and what their goals are. To calculate how many grams you need using a percentage, take your total calories and multiply it by .3 or whatever percentage you are using. Then take that number and divide it by 4.
FATS - The reason I put fat next is because they have more function than carbohydrates. Fats are in each cell in your body, and they supply your body with much more energy per gram than carbohydrates (9 calories per gram). Fats also make up many hormones and help to transport nutrients across the body. Many people try low fat diets in fear that eating fat will make them gain fat. This has been proven to be untrue again and again in studies. Because fat is used for so many other things in the body, your body does not just store all of them. Also eating too low of fat could suppress hormones, cause malfunction with the micronutrients in your body, and ultimately will force you to eat more carbohydrates, which can cause fat gain much more easily. Typically fats should make up 25-30% of the diet depending on your goals and body type. To calculate how many grams you need, take your total calories and multiply it by the percentage you are using, then take that number and divide it by 9.
CARBOHYDRATES - Carbs are pretty simple; they are your body’s main energy source. They have other functions, but giving you energy to do everything you do is the main function. Carbohydrates have much more leeway than the other two macros. Carbohydrates can change drastically depending on what your goal is. For example, many bodybuilders eat anywhere from 300-500 carbohydrates when bulking, and then drop them close to 0 when cutting. When you consume carbohydrates they are either stored as glycogen (in the muscles), converted to glucose (in the blood), or stored as fat. When you have more carbohydrates than you need to supply your body with proper energy, it stores the rest as fat. This is why they must be limited when trying to lose weight. This is not to say you must drop your carbs to 0, just don’t overeat them. If you do decide to go 0 carb, just keep in mind that you will most likely experience dizziness, fatigue, and some other abnormal symptoms when you first stop eating them. This is due to your body trying to find a new energy source as you have taken away its main one. When eating 0 carbs, your body will be forced to burn fat through the process of lipolysis, and convert amino acids to glucose through the process of gluconeogenesis. If you do things right and eat enough, you should not lose much muscle. Carbohydrates yield 4 calories per gram. Typically they should make up about 35-50% of the diet. Like I mentioned before this varies drastically depending on your goal and body type. I myself can only get away with about 35% when bulking and I go to 0 when cutting. For others they go up to 60% when bulking and only down to 40% when cutting. To calculate how many grams you need, take your total calories and multiply them by the percentage you want, and divide that number by 4.
Sorry this became such a long post but it is a more complex subject and requires more information. No matter what diet you decide to do, just try to find what works best for you and stick to it. Never starve yourself. You want to eat less than you burn off, but only by about 250-500 calories. This a surefire way to burn muscle. Hope this helps guys, let me know if you have any questions.
Being active has nothing but positive results, and I have a couple ideas for my witchy friends that may work out for you! Of all people, witches know that everything is connected, so keeping out body happy keeps our mind happy - which means better results for spells too!
Before The Workout
Drink some green or black tea! A little bit of caffeine before a workout is actually good - it gives you a little boost. Most pre-workouts have caffeine too, just be sure to keep it in moderation.
Enchant that water! I always toss some mint leaves and cut up strawberries in my water bottle. You can also use any kind of citrus, or even make some green iced tea to use as your first bottle hitting the gym or studio.
Glamours to look as badass as you’ll feel. Sigils in your pocket or shoes, or even enchanting your perfume or deodorant. I know it sounds silly but I can promise you that boost of confidence goes a long way when you’re pushing yourself, and you can look in the mirror and think, “I’m a badass witch.”
Ready that playlist. Music is everything for getting pumped, whether it’s working out or spell casting!
Don’t eat something too heavy. Save that reward for after the battle! Then you can ask your local kitchen witch for a hardy recipe!
There are so many kinds of ways to keep your body active, and not all of them are picking heavy things up and putting them back down.
Yoga. If you haven’t tried yoga yet I highly recommend this - especially for witches. It’s all about quieting the mind, becoming in touch with your body and the energy around you, strengthening, balancing, and centering yourself. It’s meditation, stretching and a workout all in one; how can you get better than this?!
Pole Dancing. You’re a witch aren’t you? So why don’t you try flying? I’m bias, I’ll admit it - but I teach pole fitness for a reason! There so so many benefits to pole. Confidence, it builds so much confidence. This is an amazing way to enhance your feminine energy, and if you work with any deities that are mainly with feminine power, dancing is a wonderful offering. It doesn’t have to be sexual, it can be sad, creepy, powerful, funny, hiphop or ballet mix, or contemporary! This builds your strength & flexibility and it doesn’t feel like work! It’s all play until before you know it your on the floor sweating and feeling like the sexiest/most graceful/beautiful person ever. Everyone is always supportive, there’s always body love and I’ve had students who are male, female, trans - there’s even a 54 year old man who loves wearing heels & his wife adores it(@manwhopoledances on instagram) and one of the ladies I used to dance with in Colorado named Patty - a 60 year old woman who looks damn good for her age and is so kind and strong! (Any questions feel free to message me!)
Aerial Silks. Another way to soar in the sky! This one I find isn’t as ‘dancy’ as pole but you can make it whatever you like. This one is a lot about holding poses and engaging your muscles for periods of time to do so, so it’s kind of aerial yoga but sometimes you spin. This art is graceful, beautiful and can be very dramatic and lovely!
Lyra. Another aerial art - what can I say? I think you should fly if your a witch! Hehe. This one is involving a hoop that is suspended in the air. It’s a great workout for sure, and the poses look so beautiful and magical once you get them. Check out @ladyinlaluna on instagram for an understanding of Lyra. Plus her hoop is a crescent moon and what’s more witchy than that?
Hula Hoop. This one is a much gentler way to get yourself moving if you’re not looking to get ripped. It’s great for flow, movement, those who like to dance in their kitchen and move freely. It’s a beautiful and hypnotic dance, and I love watching theses artists move. All you need is a hula hoop to start and you can get yourself moving and feeling happy! @danatheleo & @bunnknees are great artists to check out for inspiration.
Not So Witchy(but great workouts)
Boxing. I did kickboxing for a while and let me tell you it is a rush. It’s so fun, the gyms and classes I went to were supportive and kind no matter what level you were on. Plus, a little self-defense was never a bad thing!
Sport Teams. Whether you’re in school or have a community team, try out! Or if that’s too much, get some friends together to play a friendly game of ice hockey at your local rec center, or swim teams, kickball, baseball, or football!
Free running. I haven’t tried this yet but I would love to! Running around, building strength to scale structures and building speed and endurance. I’d say you’d be a survivor in the zombie apocalypse for sure - or at least undefeated winner in a game of Groundies.
Bouldering. This might be harder to access depending on where you live, but this is basically an indoor rock climbing gym. There are some places you are able to free climb, and some places there are colors coordinated to difficulty level. Both are fun, and bringing your family or friends is awesome too.
Surfing. Obviously, if your land locked this might be harder to do. But if you’re close to the beach and have the desire, why not take a class or two, try it out and see how you like it!
Not About That Commitment
Swimming. What better way to be a sea witch even if your land locked? Especially for the summer! Local beaches, lakes, rivers(if swimming is legal), are all wonderful, or even if you can wear yourself out at a waterpark or local pool.
Hiking. Back home I was spoiled with the Rocky Mountains and my easy access to it for beautiful hikes. It’s a wonderful way to connect with the Earth. Get to know the local wildlife! Hikes can very from difficulty. Make sure to pack a few snacks, a lot of water, and a few safety items(whistle, mirror, & bear spray) just incase something takes a wrong turn! Nature can be very unpredictable.
Taking walks. It can be as simple as walking your companion around a few blocks or to the park. You still get to meditate a little and get yourself moving a little for the day.
Park day! Bring a ball and some frisbees! Some snacks and water, and maybe some jump ropes or hula-hoops!
These are the best I could come up with on the top of my head, but please do let me know if I should add anything or if you have any questions. I hope this was helpful for you guys!
The deadlift seems like an easy exercise from first sight, but to do it right you have to know a few tips!
Deadlifting is more than just picking up weight off the floor. You’re lifting the weight with your entire lower body system, from your legs to your lower back, to your traps as well. You’re not using just your legs or not just your back for the traditional deadlift!
1. To begin the deadlift:
Make sure the bar is halfway over your feet, covering your shoelaces. The bar should NOT be at your toes or further, this will hurt your back!
2. Foot placement:
Feet shoulder width apart or closer, and hands placed outside your thighs. Toes pointed forward or at an angle is depending on your comfort. This stance is best for building muscle.
Feet placed wider than shoulders, near the weights on the bar. Hands place between your legs. Feet pointed forward or angled depending on comfort. This stance allows for heavier weight to be pulled.
3. Getting ready:
Chest up, head neutral but eyes looking to your goals: up. Back is STRAIGHT, not rounded. Pull that bar just enough to feel the weights on the bar to get rid of the ‘slack’ (see the bar bending up even before I try to lift it from the ground). This is NOT a SQUAT! Hips should be ABOVE your knees, not parallel or below.
The bar should drag along your shins and thighs, so wear leggings to protect your skin. Think of yourself pushing AGAINST the ground rather than just pulling up. Push with your legs while lifting your CHEST up. The back should remain straight, not rounded. Remember, your lower back shouldn’t be moving the weight!
5. Back down:
Being careful not to bump your knees, the bar should follow along your thighs and shins once more. Your hips should bend first, followed by your knees (see above gif, hips lock in then right back out). The rep isn’t done until the bar is back on the floor, so DO NOT drop it from the top.
The deadlift might be more complicated than it looks, but it is a great exercise to add to your routine! Practice makes perfect, so get out there!