imfemalewarrior

[imfemalewarrior]

Warrior, I have started learning to fight for LARP 🥰 It's really fun and great exercise! I don't have a question, just wanted to share my excitement. Thank you for your blog 💖

I'm so happy for you! It's always good when you find a way to exercise that can keep you engaged and healthy in the long-term.

Ko-Fi | Ravelry | Twitter

-Warrior, she/they

[imfemalewarrior]

I am beta reading a novel that my boyfriend finished writing and plans to release in a month or two. This is a link to the Facebook page he made for the series where he will be posting updates and links to other social media he is making for the book as he gets ready to publish it.   It's a dark fantasy story following a warrior named Radnor who joins the fight to save his world. I am enjoying the book so far and I', looking forward to reading the rest of this book and the next installments of the series he has planned.

Ko-Fi | Ravelry | Twitter

-Warrior, she/they

[imfemalewarrior]

A pause to examine balance

Most of us have limited amounts of free time in a day, depending on our jobs, careers, and other hobbies. It is important to balance exercise not only in how much time we commit to it, but also in what we do while exercising. 

Someone who’s job demands that they stand all day, perhaps a brisk walk, some dancing, as well as stretching will be helpful. These will increase your heart rate, as well as help your muscles to relax and recover at the end of the day. 

For someone who works all day lifting and moving heavy things, and thus spends all day exercising, perhaps the last thing they want to do is go to the gym and lift weights. Exercise that focusses on stretching, such as yoga, is still a good idea to do every day. This will help the muscles to recover from the work that you have been doing. It’s also a good idea to do some warm-up exercises before you actually start to work at your job. Darebee has quite a few exercise plans for warming up. 

For someone whose job instead requires that they work at a desk all day, or otherwise needs someone to generally stay still and in one place to complete their work, making time to take walks, runs, or dancing (either lessons or just dancing around at home, it doesn’t matter which) is equally important. Stretching is still important to help loosen up joints and muscles that may have become stiff after working at a computer or desk all day (speaking from experience). 

Ko-Fi | Ravelry | Twitter

-Warrior, she/they

[imfemalewarrior]

Ask me anything!

Ko-Fi | Ravelry | Twitter

-Warrior, she/they 

[imfemalewarrior]

Don’t forget to take a rest day regularly when you exercise, especially if you did intense exercise the day before! 

This allows your body to recover and heal to help you be stronger and ready for another round of exercise! 

Rest days are a great time to do your stretches or take leisurely walks. 

Ko-Fi | Ravelry | Twitter

-Warrior, she/they

[imfemalewarrior]

On the Importance of Posture

I grew up with both of my parents and grandmother frequently reminding me to stand up straight and relax my knees, and hearing the same from our doctors. This was to help me develop the habit of good posture to protect my spine long term, especially given our family medical history. 

Good posture helps with maintaining spinal column health by exercising the core muscles that hold your spine in place, as well as improving blood flow and reducing the strain on your bones and tendons. 

For this reason, core exercises or regularly doing exercise that engages your core (the internal muscles that help hold your spine in place) are important for everyone to do. These muscles are also important for maintaining proper form when doing push ups (at any level, from the beginner to advanced push up forms), planks, lunges, and many other exercises where incorrect form can result in long term or systemic injury. 

Some good exercises to do that will exercise your core muscle groups are russian twists, bicycles, planks, pull ups, and push ups (Darebee is a great resource for more of these). Exercise methods that engages your core muscle groups (but are not necessarily the focus) are ballet, many forms of coupled dancing, Irish stepdancing, Scottish highland dancing, yoga, many forms of martial arts and their conditioning exercises (tai chi, jiu jitsu, karate, tae kwon do, aikido, and capoeira are some of the first ones that come to mind), swimming, hiking, walking (when you maintain good posture while taking a walk), or even just making it a habit to sit up straight in your chair. 

Some ways to exercise your core throughout the day outside of exercising either for the express purpose or as part of your exercise routine is making sure you have good posture when sitting at your desk, table, workspace, or on your couch; when you are standing to talk, work, cook, or in line; or if you are moving from one place to another either by walking or using a wheelchair or any other mobility aids. You can also take breaks to stretch and move while remaining seated as are listed here on Darebee.

If anyone has additional exercises or methods of exercising not listed here, or  resources not listed here, please speak up! 

Ko-Fi | Ravelry | Twitter

-Warrior, she/they

[imfemalewarrior]

Good form is more important than gains-bad form can result in injury in the short or long term and further set you back. 

It’s ok to start small but it will be easier this time because you already know what you need to do to get back to where you were before! 

-Warrior, she/they 

Part 2 of today’s training session that took my soul.

[imfemalewarrior]

hello! im a 17 year old girl trying to build up muscle, mainly in my arms and abs. do you have any exercise/diet tips for that? i know i need to eat a lot of protein but thats about it

You are right that you do need to eat more protein, but also more fruits and vegetables in order to get plant-based protein, fiber, and vitamins/minerals you cannot get from other sources.

You can find protein in beef, poultry, fish, eggs, yogurt,beans, cheese, nuts, seeds, and whole grain foods such as brown rice, whole wheat, and whole grain bread.

It will take some experimenting on your part on how you need to eat in a day to make sure you are satisfied and getting everything you need as an active person. It is a good idea to try and educate yourself on the topic with books written on the subject.

As for exercise, push ups, planks, and russian twists are a good start. Darebee is also a good resource. For push ups, it is a good idea to start by doing them on the wall and slowly (over many weeks) working to do them lower and lower-such as on a chair or bed-before doing them on the floor on your knees and then doing a full push up. I would recommend starting with a 10 second plank and doing that until it becomes easy, and adding 5 or 10 seconds to each time you do a plank. Use this idea of starting small and 'easy' to learn the proper form and build up the strength and coordination you need in order to maintain the proper (and safe!) form to do more advanced versions of exercises and do them for more reps/sets.

I would also recommend stretching exercises or yoga stretching in addition-these help you maintain flexibility and help speed recovery for sore muscles.

Additionally build in a routine of rest days to give your body time to recover where you do the stretching exercises but not the strength building exercises.

Do any followers have any additional advice?

Ko-Fi | Ravelry | Twitter

-Warrior, she/they

Post

[imfemalewarrior]

Hi, I’m a 21 year old woman and I’m training to become a US Navy SEAL. How should a woman prepare for BUD/S (US Navy SEAL training)? How are women treated in BUD/S? Do you have any advice for preparation? SEAL candidates have to run 40-70 miles per week on sand in SEAL training, run 4 miles in 30 minutes every week, carry boats/logs, do rucking, swim 2 miles in 75 minutes weekly, etc.

According to what some BUD/S dropouts told me, one female SEAL candidate broke her legs in Basic Orientation (BO) which is the first three weeks of BUD/S, another female SEAL candidate broke her legs in BUD/S Prep and a third female SEAL candidate got rolled back in BO for stress fractures. None of them made it.

In November 2021, a woman made it to first phase of BUD/S for the first time in history but she quit on day one after the first hour.

I think you should look at the requirements and then start to work your way up to meeting them incrementally.

For example, start by walking a quarter mile, running a quarter mile, then walking a quarter mile on sand. Same with the swimming requirements.

I would also talk to recruiters about it as you can ask them more specific questions and for advice.

Does anyone following this blog know more about Navy SEAL training?

-FemaleWarrior, she/they

[imfemalewarrior]

Do you have any books you’d recommend for female athletes? What do you think of the book ROAR by Stacy Sims (PhD)?

I admit I do not really read books in this area (youtube or doing it myself are more my style).

Any followers have any books that inspired them?

-FemaleWarrior, she/they

[imfemalewarrior]

I’ve just done my first kickboxing class and I loved it! (It was a free trial and I’m definitely going again!)

I was the only women there among all these grown burly tattooed men (apart from the coaches wife who was such a badass and we did drills together!) keeping in mind that I’m 5’3 queer women, very much on the scrawny side and I’m 17 with red curly hair the complete contrast to the class full really intimidating looking people!

But none of them made me feel bad for being a beginner or anything they were just super supportive and gave me loads of pointers one of them even said I was a natural 😂

I’m super excited to see myself grow and get stronger and more competent and confident within myself as well getting some well needed catharsis out of my system!

This account has been inspirational for me finally actually taking up a martial art so thank you!

[imfemalewarrior]

It takes a long time to build up the skills, muscle memory, and strength to do what you see here!

Don't get discouraged when you start small, as that will be a very important foundation for your continued development in fitness! An improper foundation has a compound effect that will do more harm than good long term.

-FemaleWarrior, She/They

Part 2 of today’s training session that took my soul.

[imfemalewarrior]

Hello,

I’m looking to take up weightlifting again before my summer field school & I was wondering if you have any advice for apps or websites that track progress and help in improving personal bests. Last time I was regularly weightlifting I had a paper tracking sheet linked to an app but I’ve seen lost/deleted both.

Thanks in advance!

Darebee is a great website with a lot of workout routines, and some are based on TV shows or movies! They also have several free apps you can download as well.

The app I like the best for workout routines because it aligns well with the values I try to promote on this blog is my workout plan. It gives you complete control over your routine, and doesn't offer unwanted advice or tracking, it's just a very focussed routine planner.

If anyone has any additional resources please do share them!

-FemaleWarrior, She/They

[imfemalewarrior]

I'll add a few more

bench press kicking punching climbing rowing squatting swimming

Can anyone think of any others?

-FemaleWarrior, She/They

WARNING: THIS POST CONTAINS STRONG LANGUAGE

flexing muscles sit-ups abs lifting weights push-ups physical activity running football biceps

[imfemalewarrior]

I feel this phrase, ‘Capoeira is for everybody but not everybody is for Capoeira’ can be applied to any martial art, as well as many things outside of martial arts. 

Everything is available for you to try, but you don't have to be FOR everything you try. It’s ok if something doesn’t work out for you for whatever reason, including just not liking it. 

-FemaleWarrior, She/They 

A common saying in Brazil is, Capoeira is for everybody, but not everybody is for Capoeira

On the first Friday in November, World Arts East Red Hook (127 King Street) hosted a special action packed Capoeira workshop that was taught by Instructor Malandro, who is the founder and leader of Capoeira Terreiro da Lua.

Malandro shared the history, basic movement and commonly played music of Capoeira. Capoeira is an Afro-Brazilian martial art that combines dance, music and acrobatics.

It is an Afro-Brazililan dance that had to be disguised since it was started in the plantations by African slaves. Their owners did not want them to learn how to fight, which is why they practiced in disguise and the movements are dance like.

This dance/martial art was developed by enslaved Africans in Brazil at the beginning of the 16th century. It is now practiced all around the world.

“Capoeira is for everybody,” Malandro said. “There is no age limit, size limit, or flexibility limit.”

“Capoeira was made for the weak to rise up against the oppressors,” Malandro said. “We are against oppression and are here for liberty and freedom.”

Continue reading.

@warriormale​, @imfemalewarrior​

[imfemalewarrior]

Remember, above all exercise should be fun and something you look forward to doing! 

-FemaleWarrior, She/They 

[imfemalewarrior]

Another thing that can be done is called nerve flossing; there are a few different exercises that can be done for various nerves. The link leads to an example video but you can type ‘nerve flossing’ into youtube or google to find something to help your specific case. 

-FemaleWarrior, She/They 

8 Easy Yoga Poses to Help Relieve Sciatica and Lower Back Pain In 30 Minutes