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bloomzone · 6 months ago

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Summer Fitness Challenge: Your Guide to a Stronger, Healthier body

Show them what you’re made of your endless nights deserve a loud ovation shine bright and prove them wrong cause we can feel our progress

-straykids (song : blind spot)

Hi Sparkles! ⭐ This is the last blog in our first important blog series! I hope the previous six blogs were helpful and informative. Let's dive into a quick and effective summer workout routine to keep you fit and energized during the sunny months

Summer Workout Routine

Summer is the perfect time to revitalize your fitness routine and enjoy the great outdoors. Whether you’re looking to get in shape or maintain your current fitness level, this quick and effective workout plan will help you stay active and energized all summer long Here’s a routine you can follow (6 days in a week) :

by: 𖧷´ bloomzone 𝅄 ׂׅ

Day 1: Full Body Workout

Start your week strong with a full-body workout.

- Warm-up: 5 minutes of light cardio (jogging, jumping jacks)

- Squats: 3 sets of 12 reps

- Push-ups: 3 sets of 10 reps

- Plank: 3 sets of 30 seconds

Day 2: Cardio and Core

Burn calories and strengthen your core.

- Warm-up:5 minutes of dynamic stretches

- HIIT: 20 minutes (alternate 30 seconds of sprinting with 30 seconds of walking)

Day 3: Active Rest

Give your muscles a break while staying active.

- Activity: Light walking, swimming, or yoga for 30 minutes (don't overwork yourself)

Day 4: Lower Body Focus

Focus on building strength in your lower body.

- Warm-up: 5 minutes of light cardio

- Lunges: 3 sets of 12 reps per leg

- Glute Bridges: 3 sets of 15 reps

Day 5: Upper Body Focus

Target your upper body for a balanced physique.

- Warm-up: 5 minutes of light cardio

- Dumbbell Bench Press: 3 sets of 12 reps

- Bicep Curls: 3 sets of 15 reps

Day 6: Cardio and Stretching

End your week with cardio and flexibility work.

- Warm-up: 5 minutes of dynamic stretches

- Steady-State Cardio: 30 minutes (running, cycling, or brisk walking)

- Stretching: 10 minutes of full-body stretches

Day 7: Rest Day

Allow your body to recover:Complete rest or light activity like a leisurely walk and give yourself a self care day !!

Tips for Success

1. Stay Hydrated: Drink plenty of water throughout the day, especially during and after workouts.

2. Eat Well: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains (or if u are programming to follow a diet click here ! )

3. Be Consistent: Stick to the routine and adjust as needed based on your fitness level.

4. Listen to Your Body: Rest if you feel overly fatigued or experience any pain.

ıllı ⠀ : As you continue on your fitness journey, keep setting new goals and challenging yourself. Adjust the intensity of your workouts as needed and explore different activities to keep your routine enjoyable and engaging. Fitness is a journey, and each step you take brings you closer to ur body goal .⠀♡ ⠀ !!

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scarybabe · 3 months ago

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Thank you so much for being open about your strong fat journey!! It looks amazing on you!!

Would you be open to sharing a sample week workout write up, or some other reference tips to create a routine? As a fellow gainer girl it would be great to have a reference that works for my body type, and I love your results!

Forgive me if you’ve already shared this, or stated that you don’t want to (if that’s the case just delete the ask)

You’re a wonderful voice in the community, thank you so much for doing all you do!!

Ahh thank you!! I do have a weightlifting coach, she makes my workout plans every day but I can share my nutrition plans + my usual mobility stretches - this makes a huge difference since I was starting from being a couch potato 💕

Nutrition- 3 meals with at least 30-40g of protein each meal and minimum 2,700 calories but more is good! I like the chocolate mutant mass protein powder and put unflavored collagen peptides in everything. At least 100oz of water every day

Mobility stretches (look these up) - 12 reps of Cat Cow, Superman Arm Sweeps. 10 reps of Dynamic Thread the Needle (on each side), Kneeling Hip CARS (each side), 90/90 Hip Shifts ** my mobility stretches change slightly depending on what area I’m working out

At the gym - 4 x 6-10 reps deadlift on smith machine, 3 x 6-12 dumbbell hammer curls, 3 x 8-12 dumbbell Romanian deadlifts (RDLs), 3 x 6-12 cable machine lat pulldown, 2 x 15 each side mini band standing glute hyperextension (one foot on a riser while the other leg extends), 2 x 20 hip abductions (usually there’s a machine for these)

If you’re new to lifting the first number is the number of sets - take a minute to rest between sets or even a bit longer if needed. Second number is the range of reps you do. When researching these I would look up the right tempo for eccentric/concentric muscle contractions because that can really maximize the efficacy. I usually do a practice set with as little weight as possible before the actual set of each new exercise to make sure my form is good, bad form can cause sprains, imbalances or soreness.

I finish my weightlifting with some cooldown stretches - today it’s 60 secof wide leg oblique stretching, 60 sec childs pose lat stretch, 60 sec prone cross over leg glute stretch

~~~~~

Monday - Friday I rotate through different muscle groups so I just shared my Monday routine (pull day!) and my coach tailors it to my personal goals as well. There’s a lot of good weightlifting programs online for free! I don’t do an ounce of cardio either, only strength training.

Thank you for your kind words, I hope this sparks interest in anyone else who may wanna try getting strong. I have a membership to a cheap 24/7 local gym because when I first started I was kinda shy to be watched as I figured out my form and all that 🤣 places like that are good for beginners

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zahmaddog · 5 months ago

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The Bad Batch Workout Split

I'm a bit of an intense gym-goer. Anime, live-action characters, and other animations have really inspired me to go above and beyond what I thought I could do. Clone Force 99 inspires me so much! They're all so fit, have different advantages, skills, and physical strengths. For fun, I created a workout split based on each of the modified clones. I hope you enjoy it! There’s a bit of a fanfic element to it as each Bad Batcher describes their favorite workout routine:)

(Part 2)The Bad Batch Workout - The Frat Boy Days Edition

Wrecker - Legs

Wrecker never skips leg day. Whether he's on a mission or with Gonky in the back of the ship, he's always training! Wrecker encourages you to train safely! He says to feel free to train until failure on machines, but to pick a weight you'll be safe with on the free weight work.

Leg Extension - 2 sets of 15

Hamstring Curl - 2 sets of 15

Deadlifts - 3 sets of 6-8

Leg Press - 3 sets of 10-12

Smith Machine Split Squats - 2 sets of 6-8

Gonk Carry (Sandbag Carry) - 3 reps; set a distance you’re comfortable with.

The Daily Bad Batch Burner Finisher (see below)

Crosshair - Push & Shoulders

Crosshair is built to carry his gear and Firepuncher 773 up mountains, towers, and more. His shoulders are strong to sustain his sniper work and throw enemies in close hand-to-hand combat. He suggests getting someone like Echo to spot you so you can work harder, but if you're going it alone, be smart and hang out with the Smith machine.

Incline Press - 3 sets of 10-12

Bench Press - 3 sets of 10-12

Shoulder Press - 3 sets of 10-12

Delt Raises - 3 sets of 10-12

Farmers Carry - 3 reps; set a distance you’re comfortable with

The Daily Bad Batch Burner Finisher (see below)

Hunter - Back & Abs

Hunter knows he has an amazing back to waist ratio and maintains a steady back routine to maintain it. To build out your back, he suggests warming up your abdominal muscles first, then heading straight into heavy rowing work.

Cable Crunch - 3 sets till failure

T-Bar Row - 3 sets of 6-8

Assisted Pull Ups - 3 sets of 10-12

Cable Lat Pulldown (Palms in) - 3 sets of 10-12

Cable Row (Narrow) - 3 sets of 10-12

The Daily Bad Batch Burner Finisher (see below)

Tech - Full Body + Cardio

Tech may be all brains, but you have to give credit where it's due: the guy is built. He'll climb up vertical surfaces with Echo on his back, overpower enemies with a broken femur, and perform fantastic movements to protect others. Tech suggests performing heavy compound movements to work multiple muscle groups at once and mastering your own body weight. At the end, listen to a podcast, music, or show; or if you can maintain focus and a higher heart rate, read a book.

Assisted Chin Ups - 3 sets of 10-12

Hexbar Deadlifts - 3 sets of 10-12

Barbell Squats - 3 sets of 10-12

Assisted Pull Ups - 2 sets of until failure

The Daily Bad Batch Burner Finisher (See Below)

Entertained cardio - 45 minutes

Omega - Arms & Accessories

She may be the little sister, but Omega is a straight up badass and her brothers know it. She's getting used to performing compound movements with her brothers, but enjoys working on accessory movements as it's time for her to focus on herself in the gym and get away from all the "bro" noise.

Calf Raises - 3 sets of 10-12

Preacher Bicep Curl - 3 sets of 10-12

Tricep Pushdown - 3 sets of 10-12

Hammer Curl - 3 sets of 10-12

Front Raises - 3 sets of 10-12

Shrugs - 3 sets of 10-12

The Daily Bad Batch Burner Finisher (see below)

The Daily Bad Batch Burner Finisher

Clone Force 99 has exceptional grip strength and endurance. Here's the burning finisher for the end of each workout. If you don't have access to battle ropes, any free weight arm movement can replace it.

Each exercise till failure x3

Battle Rope

Pushups

Static Hang

Clone Force 99 says good luck on your training. You'll need it.

#the bad batch #tbb star wars #tbb #tbb crosshair #star wars #tbb hunter #tbb omega #tbb wrecker #tbb tech #tbb echo #tbb headcanons #clone force 99 #sw tbb #bad batch #star wars tbb #workoutsplit #fanfic x workoutsplit

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museenkuss · 12 days ago

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loving and moving my body this week (18.11.-24.11.)

Monday. feel good pilates [25 mins] // [9 min surprise]

Tuesday. 'motion in elegance' yoga flow [17 mins] // [15 min surprise]

Wednesday. morning pilates [18 mins] // [11 min surprise]

Thursday. barre/pilates workout for ballet strength [23 mins] // [11 min surprise]

Friday. yoga sculpt - la Luz [22 mins] // [10 min surprise]

Saturday. barre workout [25 mins]

Sunday. ab-focused bellydance [20 mins]

–

After an exhausting and very inactive (workout-speaking) week, I'm eager to get back into moving. Lots of stretches and a focus on strong grace, I'm trying to wake my body up this week!

In case the suggestion doesn’t feel right for that day, here are some alternatives (13 minutes or less, can also be used as add-ons). No shame in taking it slow! Let’s move according to our needs! :) bedtime yoga stretch to release stress & tension [13 mins] // beginner’s ballet flexibility [8 mins]// slow & smooth beginner belly dance workout [12 mins] // lazy girl full body workout [7 mins] // express pilates [10 mins]

#workout

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qrfit · 25 days ago

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Day 1 of 5 day workout week:

It’s Monday! Manic (day before Election Day) Monday. There’s plenty to get stressed about, but I’m determined to take things one day at a time; even one hour at a time if need be. My anxiety level matters, my mental health matters. So, I’m staying present and taking one thing at a time. Starting with my sleep from the night before at 7 hours 10 minutes. It’s a start!

-Today’s workout was awesome! I started with a half hour of total body strength training with compound and static exercises using dumbbells (8-15 lbs), a resistance band and a weight bench. Then, I jumped into kickboxing with my new 16 ounce gloves and they really pack a punch. I now have a glove range of 12-16 ounces. These are most likely the heaviest I will go.

Total calorie burn = 459 kcal 💪🏽

Not a bad way to start the week! Let’s keep the good vibes going! 👊🏽

Today’s Macros:

#fitness #fitblr #health and fitness #health and wellness #fitafter50

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ovaruling · 1 year ago

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i found this very interesting, especially as a woman who has cheated death several times, came away from it disabled, and is now fiercely determined to live independently into old age, child-free (in this case, the relevance of that being the context of having no children to assist me with care or basic function as i age).

however, this is also important for all women, because being able to carry fitness (and by fitness i refer to the ability to complete everyday tasks and basic mobility without extreme difficulty or injury) into old age is a topic that affects us as a sex with some growing urgency.

statistically, we know (or should, by now) that women cannot depend on male partners/family members to care for us in times of illness or crisis, and that also goes for caring for us as we age. they leave. they shirk. they hope we’ll just die and relieve them of the burden of caring for us.

and even if male partners are not a factor, aging women ARE seen as a burden–to our families, to our friends, to our loved ones, to our doctors, to our governments, to our societies. having children or a partner or family members or friends does not necessarily guarantee that they will assist you in your old age.

so it is of utmost importance that we as women educate ourselves on how to stay as physically independent as possible as we age. here is an excerpt of the article that describes why i think this is so important:

"Think of the Centenarian Decathlon as the 10 most important physical tasks you will want to be able to do for the rest of your life. Some items on the list resemble actual athletic events, while some are closer to activities of daily living, and still others might reflect your own personal interests. I find it useful because it helps us visualize, with great precision, exactly what kind of fitness we need to build and maintain as we get older. It creates a template for our training.

I start by presenting my patients with a long list of physical tasks that might include some of the following:

1. Hike 1.5 miles on a hilly trail. 2. Get up off the floor under your own power, using a maximum of one arm for support. 3. Pick up a young child from the floor. 4. Carry two 5-pound bags of groceries for five blocks. 5. Lift a 20-pound suitcase into the overhead compartment of a plane. 6. Balance on one leg for 30 seconds, eyes open. (Bonus points: eyes closed, 15 seconds.) 7. Have sex. 8. Climb four flights of stairs in three minutes. 9. Open a jar. 10. Do 30 consecutive jump-rope skips.

The full list is much longer, with more than 50 different items, but you get the idea. Once they’ve read it, I ask them to please select which of these tasks they want to be able to perform in their ninth, or better yet 10th, decade. Which ones do they choose?

All of them, typically. They want to be able to hike a mile and a half, or carry their own groceries, or pick up a great-grandchild, or get up if they fall down. Or play 18 holes of golf, or open a jar, or fly somewhere on a plane. Of course they do.

That’s great, I say. You’ll make that kid’s day when you pick her up like that. But now let’s do a little math. Let’s say the kid weighs 25 or 30 pounds. That’s basically the same as doing a squat while holding a 30-pound dumbbell in front of you (i.e., a goblet squat). Can you do that now, at age 40? Most likely. But now let’s look into the future. Over the next 30 or 40 years, your muscle strength will decline by about 8 to 17 percent per decade—accelerating as time goes on. So if you want to pick up that 30-pound grandkid or great-grandkid when you’re 80, you’re going to have to be able to lift 50 to 55 pounds now. Without hurting yourself. Can you do that?

I press the issue. You also want to be able to hike on a hilly trail? To do that comfortably requires a VO2 max of roughly 30 ml/kg/min. Let’s take a look at the results of your latest VO2 max test—and guess what, you only scored a 30. You’re average for your age, but I’m afraid that’s not good enough, because your VO2 max is also going to decline. So you can pull it off now, but you likely won’t be able to do it when you’re older.

On it goes. To lift a 20-pound suitcase overhead when you are older means lifting 40 or 50 pounds now. To be able to climb four flights of stairs in your 80s means you should be able to pretty much sprint up those same stairs today. In every case, you need to be doing much more now, to armor yourself against the natural and precipitous decline in strength and aerobic capacity that you will undergo as you age.

Eventually, my patients get it. Together, we come up with a list of 10 or 15 events in their personal Centenarian Decathlon, representing their goals for their later decades. This then determines how they should be training. In the end, most people’s Centenarian Decathlons will probably overlap to a degree. Someone who enjoys stand-up paddleboarding, for example, would perhaps choose “events” focused around building core and cross-body strength. But she will likely be training the same muscle groups as I am doing for archery, and maintaining a similar degree of stamina and balance.

The Centenarian Decathlon is ambitious, no question. A 90-year-old who is even able to board a plane under her own power, let alone hoist a carry-on bag, is doing extremely well. But there is a method to the madness. These individual tasks are not out of reach. There are octogenarians, nonagenarians, and even centenarians right now who are running marathons, racing bicycles, lifting weights, flying airplanes, jumping out of airplanes, skiing the Rocky Mountains, competing in actual decathlons, and doing all sorts of other amazing things. So all these events are within the realm of possibility."

#tumblr formatting made this IMPOSSIBLE for some reason so bear with me #save

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skwpr · 1 year ago

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Emotional burnout😔

How to avoid burnout while studying?

1) Formulate ACHIEVABLE tasks for the day and limit their number: The diary will endure if you write a lot of things in it, but at some point your strength will need to be restored.

2) Give yourself a day off or several "semi-weekends" during the week: during these moments, no study load! The series won't watch itself, and the hobby won't take care of itself.

3) Monitor your well-being: if you realize you're not up to studying right now, revise your schedule. Perhaps this assignment can be done later. When you have energy, you can get through your assignments faster without bullying yourself.

4) Don't forget to exercise: it's not as long as you think. There are short workout videos on youtube for 5-15 minutes, take advantage of them.

5) Communicate with your friends and relatives in between academic assignments: talking to nice people fills you with strength and inspiration.

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blacklesbothatlovestowrite · 11 months ago

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Telekinesis Pt 3

Slight Smut, Petty activity and Drama.

"I don't like your hardheaded ass but I love you all the same." Lexi rolls her eyes as she hugs you. She came over first thing in the morning with fresh pomegranate juice and avocado egg toast with chili oil from your favorite food spot.

"I love you too but you gotta chill. I am an adult, I am more than capable of making my own decisions. Even if you don't agree with them." You scold her. You couldn't imagine her not caring about you but you needed her to also not judge you for being human and a lovesick fool.

"I don't." She quickly responds and you purse your lips. "But I will try not to be too opinionated about that trifling hoe."

You laugh, knowing that was the best you were going to get from her. Lexi was beyond protective and it was something you matched 100%. She was your best friend, your other half.

"Full disclosure, Shuri and I are going to dinner tonight. As friends." You bite your lip as Lexi takes a deep breath.

"I'll pray for you." Lexi sighs, moving to your kitchen to rummage through your fridge. "You went grocery shopping without me?"

You scoff a laugh. Dylan had surprised you with impromptu Whole Foods groceries. She personally picked up your groceries when she got hers and dropped them off after leaving this morning before heading to work.

It was something that made you like her even more. She always did thoughtful things. Bringing you flowers, food, books she thought you'd enjoy, vinyl records of music you loved, essentials your home needed when you were running low.

She catered to you completely and that baffled you. How she could so easily do right by you without even being asked. It drove you crazy at times trying to rationalize why she cared for you so much.

"Dylan actually did it for me." You look at your hands. You didn't want to see any judgment from her, she was team Dylan from day one.

"Hmmmm." Is all she says, and I know it's meant to be as annoying as it sounds. She wants to point out just how good Dylan is for you, you know it.

"I need to go workout and do some work. I'll hit you later." You say, heading for your bedroom to get dressed for the gym.

Having skipped the gym and any actual physical activity in the past three days had you itching to get back to your routine. You couldn't stomach being lazy, it led to very unhealthy habits. You'd promised to never get big again and that meant moving a lot as you loved food.

The gym wasn't as packed as normal, so you found a corner and did your glute warm up. Once you were done and had stretched, you went to do the stair master for 15 minutes then started doing RDL's, Hip Thrusts, Sumó Squats and Deadlifts. By the time you'd gotten through your strength training, you moved on to the stair master for 45 minutes on a higher level than normal pushing yourself as punishment for skipping three days worth of workouts.

By the end of your workout you were a sweating, out of breath mess. You wiped the sweat off your forehead and stretched again to cool down before heading to take a cold shower to help your muscles after such an exhausting workout.

You had plenty of time before Shuri was set to pick you up so you decided to go shopping. You wanted something new, something to make her eat her heart. You needed the validation, you wanted the confirmation that you could bring her to her knees.

You walk into a high end boutique you'd heard of. Everyone knew of it, you'd never dared to step foot in the store. However you were feeling bold and petty, so you were ready for anything.

You stared at a few dresses before you found one that made you stop in your tracks. It was beyond gorgeous, sexy, a definite jaw dropper.

"Hello!" A bright voice says, breaking you from your gaze. You turned to see the short girl from the club. Miss Riri Williams.

You'd stalked Shuri enough to know this girl was a regular. No one had lasted as long as Miss Williams. Shuri was a love them and leave them type but for some reason she'd been linked to Miss Williams for six months.

"Hi." You reply, staring at her. You sized her up discreetly. She was pretty, it was obvious and that shook you to the core to admit.

"How can I help you today?" She says, her eyes widening a bit as she recognized you. You could tell by the way her eyes widened slightly.

"I'm looking for a dress for tonight." You take a deep breath. "I'd like that one." You gesture towards the dress you'd been staring at.

"Oh, ok...." She mutters, her eyes moving from you to the dress and then back. "What size?"

"10." You mumble. You felt uncomfortable at times with sizes and admitting them.

"Let me grab your size and I'll meet you in the dressing room. Did you see anything else you might want to try?" Riri asks.

"No, just the dress. I have the perfect shoes in mind." You assure her, before heading to where you see the dressing room.

While you wait for her to bring the dress your phone rings.

Incoming call - Lexi 🤞🏾

You rolled your eyes and sent it to voicemail as you pulled off your clothes. Stacking them neatly on the lounger. You stared in the mirror at your frame. You were thick, with a semi flat tummy.

You could see the glute pump from your workout as you turned slightly in the mirror. Your ass was a definite obsession for you. Coming from never having an ass to having a whole shelf was a huge confidence boost. You'd always been sensitive about having no booty, having no body that you would binge eat.

"Ok, I have--" Riri stopped talking as she walked in and saw you standing half naked on the small platform. Her eyes rolled over your frame. "Uhhhmmmm. I have the dress."

You smirk internally at the look on her face. Before taking your bra off and taking the dress from her to Slide over your head. The slinky dress hugged your every curve. It had slits in the sides that showed quite a bit of skin. You would definitely have to go sans panties.

"Are you going on a date?" Riri asks, clearing her throat. You knew she was uncomfortable and you were loving every minute of it.

"I'm not sure what to call it." You shrug as you turn to see yourself in the mirror at different angles.

"Well you look amazing." Riri compliments, and you could telll she meant it.

"Let's hope my ex thinks so too." You say, suggestively. A smirk on your lips, as you turned your gaze towards hers.

"You're meeting up with an ex?" She raised a brow. The connection was made and you could see the frustration in her eyes as she fought to remain professional.

"You know what they say 'Can't leave 'em alone' and all that." You joke, watching as she tensed slightly.

A few moments pass as you continue to stare blankly wanting her mind to conjure up the many possibilities of what could take place tonight. A small part of you felt bad knowing she'd done nothing to you to deserve any of your energy.

"I'll take the dress." You say, before slipping it off and getting dressed. You hand the dress over to her and watch as she heads for the counter.

"Have a good night." She says, her tone wavering. You had to give her credit, even though she was upset she was respectful.

As you paid and wished her a good night, you made sure to make one last comment to solidify trouble for Shuri.

"If she really appreciates what's underneath the dress, I'll definitely be back." You leave with a quick wave.

The moment your back home you quickly refresh yourself, have a smoothie to fill you up a bit and get ready while listening to music. Once you're finished getting ready, you snap a few pics and save them.

Hair (Minus headband) and Makeup

Your dress

"You look good.... like really good..." Shuri mutters, swallowing hard. As you open the door for her. You watch her, in a black blazer with no bra, giving hella peekaboo but classy and matching fitted wide leg pants and heels.

"I know." You say, mustering up every bit of confidence you can manage.

As you get into her sports car, she stares at you her eyes full of curiosity.

"Why did you go see Riri?"

"Why did I go shopping at your little girlfriend's job?" You snort, your eyes rolling. Noting the clench of her jaw. She hated when you did that.

"Y/n." She scolds.

"I wanted something to wear and I found it. This dress was made for me." You say, seductively as you crossed one leg over the other.

"You're something else." Shuri laughs, as she starts the car and drives off.

"Sorry if your girlfriend was offended by me giving her a pretty nice sized commission." You smirk. It was clear that Riri had ran to Shuri to either complain or accuse her.

"Not offended and she's not my girlfriend." Shuri shakes her head.

"Ah, I'm sorry. The girl you're fucking." You correct yourself, pulling your phone out. You were too bothered and that in itself told you that you shouldn't have come.

"Why do you care?" It made you angry at how easy Shuri could play anything off.

"I don't." Is all you said. The rest of the car ride was silent despite Shuri trying on several occasions to start a conversation.

When she pulled into the familiar neighborhood, you tensed. You'd thought she'd be taking you out, somewhere public. Yet here you were at her home, the familiar massive piece of scientific design in all it's glory.

Instead of saying anything you left the car not waiting for her to open your door like she'd done when she'd picked you up. You head straight for her front door that swung open the moment you touched the pad by the door.

She either kept your information in Griot's system or went back and added it after she'd talked to you. You stepped in, feeling the heat of her body behind you. Your eyes taking in the familiar decor.

There were quite a few new things to add to the old things since you'd last been there. The first time you'd come it looked very lonely and felt cold. This time it looked lived in, there were portraits of various times in Shuri's life with her family.

"You kept it." You say, looking at the biggest piece of artwork she had. You'd painted her mother.

"Or course I did." Shuri says, incredulously as if she could not believe the question.

"Your Home looks lived in..." You comment on the decor. Feeling strange in her private space after so long.

"Riri helped me decorate. She said it looked like a rental rather than a private residence." Shuri reluctantly admits. The comment angers you, knowing she let the girl have rule over her domain.

"She did a good job." You had to admit the girl had good taste.

"I had a chef come in and prepare your favorites, everything's on the warmer. If you'd like to go have it?" Shuri asks, and you nod as she leads the way to her dining room.

"What have you been up to?" Shuri inquires. You idly wondered if she ever checked up on you like you had her. As the two of you sit side by side, she pours wine for the both of you and fills the water glasses.

"Work, Gym, Lexi, and Dylan." You shrug. Your life was in a semi better place. You went out more, you traveled, you had fun with Dylan. Then of course there was the obsessive stalking Shuri's every move on social media.

"Is it serious, you and Dylan?" You could see how bothered she was by the way she said Dylan's name.

"I don't think that’s your business." You quickly shut that down.

"Yet Riri is yours?"

"Considering you lied to me about her... I'd say I'm right in keeping my private business just that; mine." You shrug.

“What lie?” Shuri looks confused.

“You said you’ve never fucked her but the two of you are pretty touchy. And the way Riri looked today, there’s no denying she’s your woman.” You grab the glass of wine and down it, feeling frustrated with the topic. You lean over a bit to grab the bottle to pour more.

“I’ve never fucked Riri.” Shuri raises a brow. “We’re close. I mean we’ve been dating but nothing has happened as it stands… We aren’t exclusive.”

“Love that for you.” The words like acid on your tongue. Now your visit to the boutique felt right. You hoped it shook the tiny girl to her core.

“Y/n…”

“What have you been up to?” You wave her off not wanting to be treated like a delicate flower. She had no reason yo apologize or try to coddle you. She wasn’t yours.

“Well lately I’ve been working on businesses that hire African Americans, trying to bridge the gap in the economy that’s screwed them over for so long.” Shuri grabs the plates of food off the warmer; placing one in front of her and the other in front of you.

“That’s really amazing.” You commend her, she was fulfilling her brother’s goals.

“I’m working on buying up land to make communities for black people only, as problematic as that sounds they deserve their own space free from outside interference constantly trying to bring them down systemically. They deserve protection and—“

Your phone rings, interrupting her and you bite your lip as you take it out of your bag.

Mi Sol 🧡

You look up at Shuri who’s face is blank. You give her an apologetic look as you answer the call, you’d told yourself you’d be more present and put in effort with Dylan and that meant taking her serious and making her a priority.

“Hey!” You greet her.

“Hi, mami.” She returns, her voice full of warmth. “You’re so gorgeous.”

“Thank you baby.” You smile, compliments were something you enjoyed and compliments from Dylan were even better because she constantly hyped you up.

“I miss your beautiful smile, your luscious lips, your other lips…” She giggles and you realize she’s tipsy. She’s horny whenever she gets tipsy. More than normal.

“Baby…” You whine, as you think of the many good things that happen when she’s tipsy.

“Whaaaaaaat?” She says, innocently. “I can’t say how obsessed I am with my girlfriend? How she has the prettiest pussy I’ve ever seen? How I wanna taste said pretty pussy?”

“Lani…” You sigh, knowing exactly what she was doing. She was trying to get you to either come over or go back home. You had a feeling Lexi told her exactly who you were with.

“You know that thing I do with my tongue… that thing that has your toes curling and your eyes rolling into the back of your head?” She continues.

“Ay, mami…. No me jodas.” You pout, knowing she was purposely making you wet.

“Your bed is mighty lonely without you…” She says and you roll your eyes as she giggles again.

“Baby, I’ll be back soon.” You tell her.

“Hurry…. I know my pussy misses me.” Dylan declares and you cross your legs.

“I’ll be back soon.” You repeat before hanging up. You look at Shuri and your brows furrow at the look on her face. Her veins are showing in her face and her jaw is clenched.

“Are you okay?”

“Fine.” Shuri mumbles. “I take it you have to leave?”

“Not right now. You were telling me about what you were doing.” You remind her, watching as she slowly loosens up.

“I don’t want to keep you from your girlfriend.” She snaps and you stare at her in surprise.

“Ok, then.” You nod to yourself before pushing your chair back and standing. Just as you’re about to walk off, Shuri’s quickly at your side with her hand clasping your wrist.

“Wait Sthandwa, I apologize. I was wrong to speak to you like that.” Shuri pleads, her eyes begging me to stay. I exhale, pulling my wrist from her hold.

“Seems we both care more than we should.” You point out, sitting back in your seat.

The rest of the dinner is tame. You both steer away from heavy conversations and focus on your career, and what you’ve both been doing to better yourselves physically, mentally, emotionally and spiritually. The last one is shocking to you when Shuri admits she believes in the Ancestors now and the saying ‘Everything Happens For A Reason’

For the longest time she was so angry at everything. When she’d lost her family it’d seemed like she’d lost herself as well. Sitting and conversing with her as she reflected on how much she’d changed and matured over the years made you feel slightly envious that you couldn’t do that for her.

It went without saying that Riri was the one that helped her and that made you feel worthless. You’d tried when you were together to help her, to heal her, to be her peace and she seemed too combative against it. She warred with you when all you tried to do was make her smile, bring happiness into her life.

What did Riri do that was so different from what you tried to do? How was she able to awaken the loving Shuri you’d heard so much about and could barely get. What did she have that you didn’t? Sure she was a pretty girl and she had a skinny, tiny body but it couldn’t just be looks. Shuri had been with enough women that looks couldn’t be the factor.

“You deserve every piece of happiness you can find.” You sum up the strength to say, feeling guilty for the anger and jealousy that was stirring in you.

While it was clear Shuri had grown. It was even clearer that you hadn’t. You’d changed for sure. But it clearly wasn’t for the best.

#SoundCloud #shuri black panther #shuri udaku #princess shuri #shuri smut #shuri x fem!reader #riri x you #shuri x black!reader #riri wiliams x reader #riri williams #riri x reader

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ros3ybabes · 1 year ago

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Current Gym Split with Routines 🎀

Hello lovelies <3

I haven’t updated this blog in a minute so I thought it would be a good idea to update with my current gym workout split and routines. My goal is to grow my glutes and achieve an overall hourglass appearance while also increasing my overall strength and fitness levels while losing weight as I am medically classified as obese and really just want to be healthier overall and develop healthy habits (just my personal goals).

Current “Split” -

I try to hit the gym 3 to 5 days a week, and my goal is to do two lower body days, one upper body days, and two more cardio focused days. This will definitely change very soon with winter break coming up and next semester will also look a little different as well. Here’s my typical split:

Monday - Glutes/Quads

Tuesday - Cardio focused

Wednesday - Glutes OR Upper Body

Thursday - Cardio focused

Friday - Upper Body or Glutes

here’s the breakdown of my routines!

Glutes/Quads Day One

Hip Thrusts 4 sets x 8-12 reps (first set without weight, a pause at the end of every last rep, and until failure on the last set)

B stance RDL 4 sets x 10 reps each leg (still working on form)

Goblet Squats 4 set x 8-10 reps

Leg Press 4 sets x 8-12 reps (start heavy, end the last set one weight lighter and go til failure)

Single Leg Extension 3 sets x 8-10 reps each leg

Hamstring Curls 3 sets x 8-10 reps

Glutes Focused Day 2

Hip Thrusts 4 sets x 10-12 reps (everything same as first glutes day)

B stance RDL 4 sets x 8-10 reps each leg

Bulgarian Split Squats 3-4 sets x 8-10 reps each leg (start with body weight, two sets with weight, last set no weight til failure)

Sumo squats 4 sets by 8-12 reps

Glute Medius Kickbacks 4 sets by 10-12 reps per leg (til failure on last set each leg)

Upper Body Day

Wide grip lag pull down 4 sets x 10-12 reps

reverse grip pull downs 4 sets x 10-12 reps

bench press machine 4 sets x 10-12 reps

single arm rows Or bent over rows 4 sets x 8-10 reps

lateral raises 3 sets x 10 reps

bicep curls & hammer curls superset 3 sets x 8-10 reps each

- I do switch up the upper body days depending on what my focus is and what I’m feeling like. So I might do seated cable pulls, shoulder presses, chest flys, etc instead of some of the ones I have listed but the ones listed are my usuals and favorites.

Cardio Days

I like to start out with about 30-45 minutes on the treadmill at 3 speed with an incline of anywhere from 2 to 4.

then I’ll do 5-10 minutes on the stair master, level 5 or 6. The lower the level the slower it is the more it hurts so that’s why I choose level 5 or 6 since that’s a good speed for me.

I also walk to and from the gym which is about 15 to 20 minutes each way depending on how fast I walk.

those are my routines! I’d be happy to answer any questions regarding my workout split, goals, routines, and even anything nutritionally too as I am studying dietetics! I use my university gym and I love it!

til next time lovelies 💗

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4theitgirls · 5 months ago

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mat workouts for when you don’t feel like standing

8 minute pelvic floor workout by eleni fit

10 minute full body by growwithjo

10 minute back workout by pamela reif

10 minute glute bridge burnout by pamela reif

10 minute core by madfit

10 minute full body by pamela reif

10 minute glute bridge burnout by madfit

10 minute abs and yoga by madfit

12 minute booty workout by move with nicole

15 minute full body slow strength by pamela reif

15 minute slow and on the floor workout by madfit

15 minute abs and booty by madfit

15 minute abs and yoga by madfit

17 minute pelvic floor workout by daisy keech

20 minute thigh workout by emi wong

20 minute slow and on the floor workout by madfit

20 minute full body victoria’s secret workout by mary braun

20 minute pilates core workout by eleni fit

20 minute abs by caroline girvan

20 minute lower body pilates by madeleine abeid

20 minute abs and booty by madfit

20 minute abs by madfit

24 minute full body sculpt by coach kel

25 minute barre and mat pilates by fitbymik

25 minute hourglass pilates by madeleine abeid

25 minute full body workout by emkfit

30 minute abs and thighs workout by emi wong

30 minute abs and booty by growwithjo

30 minute pilates by mizi

30 minute beginner pilates by move with nicole

30 minute pilates core workout by move with nicole

30 minute pilates for weight loss by moving mango pilates

30 minute full body pilates by move with nicole

30 minute abs by caroline girvan

30 minute hourglass pilates by madeleine abeid

30 minute beginner floor cardio by ps fit

30 minute abs by madfit

35 minute abs and booty pilates by move with nicole

35 minute full body pilates by move with nicole

40 minute full body workout by mizi

40 minute full body pilates by madeleine abeid

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femmefatalevibe · 2 years ago

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tips on how to change to a better person and be a new person both physically and mentally. i want to transform into a new person within a few months but don’t know how or where to start

Hi love! While everyone's lifestyles and goals are different, here are some general tips that can only make your quality of life better:

Eat A Predominately Whole Foods, Plant-Based Diet: Unprocessed non-animal foods like fruits and vegetables, whole grains, plant proteins (peas, beans, edamame, etc.), nuts and seeds, root vegetables, and healthy whole fats (like avocado) should make up around 80% of your diet. Stick to water, black coffee, and tea either plain or with lemon, too to avoid unnecessary sugars.

Get In Your Steps & Gentle Movement: Try to average around 7-10K steps a day to feel the benefits of walking. Incorporate a light strength training exercise (pilates, yoga, a YouTube body weight or free weight workout, etc.) into your routine 2-3 times a week for around 15 minutes each.

Read Daily: Commit to 10 pages of book reading and 30 minutes of article reading at different times of the day to learn, stay updated on the world and strengthen your cognitive function/ability to focus.

Take Time To Self-Reflect: Journal for at least 10 minutes a day. Either practice morning pages (free writing 3 pages in the morning) or choose a prompt or two from a therapist, shadow work journal, and a blog post. See my latest Femme Fatale journal prompts to reset for 2023 in this private membership post.

Carefully Curate Your Circle of Influence: Be mindful of who you spend time with, what topics you discuss, and what information you share with each of these members of your inner circle. You're always allowed to set boundaries around who you want to speak to outside of work (and children who are minors, of course, if you have them) and what information you want to disclose with them. Protect your peace at all costs.

Set Intentional Goals: Create well-defined goals with a clear action plan in the major areas of life (career, finances, health, relationships, personal development). Consistency, not intensity, is essential for goal achievement. So, make sure to do little tasks each day or week to ultimately achieve your desired results.

Keep Track of Your Tasks: Have a to-do list for professional tasks, items to buy for the house, errands to do, grocery lists, appointments to schedule, bill due dates, invoicing timelines, etc. Keep track of these items on your Notes App, Reminders, or within Google Calendar/Keep – depending on how time-sensitive a task might be.

Make Time For Self-Care: Block out an hour or so of your day to purely focus on yourself. This ritual can include your daily non-negotiables like a shower, skincare, reading, journaling, etc., and can include other indulgent activities like a face mask, exfoliating, doing your nails, watching your favorite TV show, etc. Prioritize yourself.

Create An "I Love" List: Stealing this tip from Jessica Garner (sex educator on TikTok) because I love it so much. Whenever you find an activity, meal, experience, song, item of clothing, etc, add it to your "I Love" list (on your notes app, etc.) to remind yourself of the things in life that bring you joy. This list can serve as a source of inspiration when you're feeling down and give you a built-in list of ideas to lift your spirits in some type of way on your more depressing or stressful days.

See the rest of my best habit ideas to implement for 2023 HERE.

Hope this helps xx

#femme fatale #dark feminine energy #dark femininity #it girl #dream girl #queen energy #high value woman #high value mindset #higher self #self concept #self care #healthyhabits #loa #level up #glow up #the feminine urge #female power #female excellence #femmefatalevibe

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nymphex · 3 months ago

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How-to: Stay healthy while on a calorie deficit

Meal Ideas Breakfast:

Egg White Omelet with Veggies

3 large egg whites: ~51 calories

1 cup spinach: ~7 calories

1/2 cup mushrooms: ~8 calories

1 small tomato: ~16 calories Total: ~82 calories

Greek Yogurt with Berries

1/2 cup non-fat Greek yogurt: ~50 calories

1/4 cup fresh berries: ~20 calories

1 tsp chia seeds: ~20 calories Total: ~90 calories

Lunch:

Zucchini Noodles with Marinara and Lean Turkey

1 medium zucchini (spiralized): ~33 calories

1/2 cup marinara sauce: ~60 calories

3 oz ground turkey (lean, cooked): ~150 calories Total: ~243 calories

Vegetable Stir-Fry with Tofu

1 cup bell peppers: ~24 calories

1 cup broccoli: ~55 calories

1/2 cup zucchini: ~17 calories

1/4 block firm tofu: ~94 calories

1 tsp olive oil: ~40 calories Total: ~230 calories

Dinner:

Salad with Grilled Chicken

2 cups mixed greens: ~10 calories

1/2 cup cucumber: ~8 calories

1/2 cup cherry tomatoes: ~15 calories

3 oz grilled chicken breast: ~140 calories

1 tbsp balsamic vinaigrette: ~30 calories Total: ~203 calories

Vegetable Soup

1 cup vegetable broth: ~10 calories

1/2 cup carrots: ~25 calories

1/2 cup celery: ~8 calories

1/2 cup green beans: ~20 calories

1/2 cup white beans: ~100 calories Total: ~163 calories

Snacks:

Sliced Veggies with Hummus

1/2 cup carrot sticks: ~25 calories

2 tbsp hummus: ~70 calories Total: ~95 calories

Apple Slices with Nut Butter

1 small apple: ~55 calories

1 tbsp almond butter: ~98 calories Total: ~153 calories

Supplements and Nutrient Boosts Make sure you don't lose out on your essential vitamins, those are crucial for your physical and mental health - for example, some help get rid of brain fog, insomnia and/or trouble staying asleep **and you'll feel more energized which means you'll be able to move around more!** + workouts! (You don't want your muscles to hurt when you're working out.)

Multivitamin: Covers daily nutritional gaps, including essential vitamins and minerals.

Omega-3 Fatty Acids: supports heart health and reduces inflammation.

Vitamin D3: vital for bone health and immune function.

Magnesium Supplement: supports muscle function and prevents cramps. (it also helps with period cramps!)

Calcium Supplement: crucial for bone health and muscle function. MUST have optimal levels of calcium at all times, trust me, hypocalcemia is no fun.

Probiotics: aids digestion and gut health.

B-Complex Vitamins: supports energy metabolism. **no, calories in pills DON'T COUNT.**

Workout Routine

Focus Areas: Building Muscle, Slimming Tummy, Burning Fat

1. Strength Training (3-4 times a week):

Deadlifts (3 sets of 8-10 reps): Full-body strength, focuses on legs, back, and core.

Squats (3 sets of 12-15 reps): Targets legs and glutes, helps build lower body strength.

Lunges (3 sets of 12-15 reps per leg): Engages glutes, hamstrings, and quads.

Push-Ups (3 sets of 10-12 reps): Strengthens chest, shoulders, and triceps.

Plank (3 sets, hold for 30-60 seconds): Core exercise that also engages shoulders and glutes.

Russian Twists (3 sets of 20 twists): Focuses on obliques and core, helps slim the waist.

2. Cardio (4-5 times a week):

High-Intensity Interval Training (HIIT):

20-30 minutes per session, alternating between intense bursts (e.g., sprinting) and short recovery periods (e.g., walking).

Steady-State Cardio:

30-45 minutes of moderate intensity (e.g., jogging, cycling, swimming).

3. Core-Specific Workouts (3 times a week):

Bicycle Crunches (3 sets of 15-20 reps): Engages the entire core.

Leg Raises (3 sets of 15 reps): Targets the lower abs.

Mountain Climbers (3 sets of 20 reps): Full-body cardio move with core focus.

4. Flexibility and Recovery (2-3 times a week):

Yoga or Stretching: 20-30 minutes of flexibility exercises to enhance recovery and prevent injury.

Total Daily Calories

Average Calorie Intake: ~900-1200 calories This range is low, so it’s very important to monitor how your body responds and adjust as needed to avoid negative health effects.

Important Reminders:

Listen to Your Body: Regardless of what's promoted in the community, or how quickly you see others reacing their GW's, always prioritize your health over rapid results. If you feel fatigued, dizzy, or unwell, it’s essential to reassess your calorie intake or exercise intensity.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, aid digestion, and support overall metabolism. (no, energy drinks and coffee doesn't count)

Rest and Sleep: Ensure you’re getting 7-9 hours of quality sleep each night to support recovery and overall well-being.

Self-Compassion: Remember that progress takes time. Be kind to yourself and celebrate every small victory along the way. You don't just become the butterfly overnight. Turn it into a lifestyle, rather than a fast road.

BONUS: How to get through a plateau Hitting a weight loss plateau can be frustrating and discouraging, but it's a common part of the journey. Here’s how to overcome it: 1. Reassess Your Calorie Intake

Track Your Calories: Double-check your food portions and calorie counts. As you lose weight, your body needs fewer calories, so what worked before might need adjusting.

Create a Small Calorie Deficit: If you’ve been consistent with your calorie intake, consider reducing it slightly—by about 100-200 calories per day. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Metabolism Days!!!

Prevent Metabolic Adaptation: When you're on a calorie deficit for an extended period, your body can adapt by slowing down your metabolism. Metab days help to "trick" your body into thinking it's getting enough fuel, which can prevent or reverse this slowdown.

Boost Hormones: Eating more can temporarily boost levels of leptin, a hormone that plays a key role in regulating hunger and metabolism. Higher leptin levels can help increase energy expenditure.

Mental Break: It provides a psychological break from restrictive eating, making it easier to stick to your overall diet plan.

How to Implement Metab Days

Increase Calories: On metab days, you increase your calorie intake to maintenance level or slightly above. This can be an increase of 300-500 calories depending on your usual intake.

Focus on Carbohydrates: Many people use metab days to increase their carbohydrate intake because carbs can have a more significant impact on leptin levels. This might include adding foods like whole grains, starchy vegetables, and fruits.

Frequency: Metab days can be done once a week or once every two weeks, depending on your dieting strategy and how long you’ve been in a calorie deficit.

Stay Active: Continue with your regular exercise routine, as this will help ensure the extra calories are used effectively and support muscle growth and recovery.

Example of a Metab Day Plan

Breakfast: Whole-grain pancakes with fruit and a dollop of Greek yogurt.

Snack: A smoothie made with banana, oats, and almond milk.

Lunch: Grilled chicken wrap with avocado, lettuce, and a side of sweet potato fries.

Snack: Handful of nuts and a piece of fruit.

Dinner: Salmon with quinoa and roasted vegetables.

Dessert: A small portion of dark chocolate or a fruit salad.

Benefits

Prevents Plateaus: By occasionally boosting your calorie intake, you help keep your metabolism more active, which can prevent weight loss plateaus.

Improves Energy Levels: A day with more food can help restore energy levels, making it easier to maintain high-intensity workouts.

Supports Mental Health: It provides a mental break from constant restriction, which can improve adherence to your diet in the long term.

Caution

Avoid Overeating: The goal is to eat more than on a typical day, but not to binge. Keep the increase controlled and within a reasonable range.

Monitor Progress: Track how your body responds to metab days. If you notice consistent weight gain, you may need to adjust the frequency or calorie increase.

Metab days can be a useful tool in a structured weight loss or fitness plan, helping to maintain a healthy metabolism and support long-term success. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2. Shake Up Your Workout Routine

Increase Intensity: Push yourself a bit harder in your workouts. Try adding more weight to strength training or increasing the speed/intensity of your cardio.

Incorporate HIIT: High-Intensity Interval Training is effective for breaking plateaus. Short bursts of intense exercise followed by rest can boost your metabolism.

Change the Type of Exercise: If you’ve been doing the same workouts for a while, your body may have adapted. Try a new activity like swimming, boxing, or cycling to challenge different muscle groups.

3. Prioritize Strength Training

Build More Muscle: Muscle burns more calories at rest than fat, so incorporating more strength training can help rev up your metabolism. Focus on compound movements like squats, deadlifts, and bench presses.

4. Revise Your Macros

Adjust Protein Intake: Ensure you’re getting enough protein, as it helps preserve muscle mass while you lose fat. Consider increasing protein slightly while reducing carbs or fats.

Consider Carb Cycling: This involves varying your carbohydrate intake on different days—higher carbs on workout days and lower carbs on rest days.

5. Manage Stress Levels

Stress and Cortisol: High stress can increase cortisol, which may lead to weight gain or hinder weight loss. Incorporate stress-reducing activities like yoga, meditation, or even simple deep-breathing exercises.

Adequate Sleep: Lack of sleep can affect hunger hormones and lead to weight gain. Aim for 7-9 hours of quality sleep per night.

6. Hydrate Properly

Drink More Water: Sometimes, the body retains water, which can mask fat loss. Drinking more water helps reduce water retention and supports metabolic processes.

7. Cycle Your Caloric Intake

Calorie Cycling: Vary your calorie intake throughout the week. For example, eat at maintenance level (or slightly above) for a couple of days and then go back to a deficit. This can prevent your metabolism from adapting too much to a low-calorie diet.

8. Mind Your Eating Habits

Avoid Mindless Eating: Be mindful of snacks and portion sizes. It’s easy to consume extra calories without realizing it.

Intermittent Fasting: Consider trying intermittent fasting, where you eat all your meals within a specific time window (e.g., 8 hours). This can help control calorie intake and improve insulin sensitivity.

9. Evaluate Your Overall Health

Check Hormonal Balance: Hormonal issues like thyroid dysfunction can contribute to a plateau. If you suspect a problem, consult with a healthcare provider.

Check for reproductive issues - such as PCOS (can make you gain weight easier and/or have a hard time losing weight)

Consider Metabolism Testing: Some fitness centers or health clinics offer metabolism testing, which can give you insight into how many calories you should be consuming.

10. Stay Patient and Persistent

Reframe the Plateau: Understand that a plateau is your body’s way of adjusting to new changes. It’s a sign that you might need to mix things up but doesn’t mean your progress has stopped permanently.

Track Non-Scale Victories: Pay attention to how your clothes fit, your energy levels, and your body measurements. Progress can be happening in ways other than the scale.

11. Consider a Break

Diet Break: Taking a break from a strict calorie deficit for a week or two (eating at maintenance) can reset your metabolism and reduce stress, making it easier to resume weight loss afterward.

12. Stay Consistent

Stick to Your Plan: Even if the scale isn’t moving, staying consistent with healthy eating and exercise is crucial. Over time, the plateau will likely break.

Remember, patience and consistency are key. Weight loss plateaus are normal, and with the right adjustments, you can push through and continue progressing toward your goals. This isn't talked about enough here, and if this helped anyone, then it's what makes me the happiest. You don't have to make yourself get sicker, just to feel valid. Remember, being healthy and having your vitamins in check is most important, as your energy levels will be optimized. More energy -> more moving around -> more calories burnt!

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