#sprint HIIT

[babylawyerruns]

Went for this intervals/ HIIT run in the dark - fast intervals so I was supposed to walk in between so the mile times don’t really make sense- it was like 60 degrees out and I had two headlamp/ flashlights lmao

[wont-stop-biking]

when do i start seeing muscle definition >:|

gonna motivate

gonna immediately roll out of bed and smash right into HIIT training tomorrow

[cbphysiotherapy]

High-intensity sports, such as sprinting, weightlifting, and high-intensity interval training (HIIT), are popular forms of exercise that have a significant impact on the musculoskeletal system. While these sports can provide numerous benefits, they can also increase the risk of injury and place significant stress on the body.

[elicathebunny]

HEALTH SHOULD ALWAYS COME FIRST! PRIORITISING HEALTH BEFORE EVERYTHING ELSE TO LOOK GOOD + FEEL GOOD.

People always leave out the basics when it comes to trying to improve their looks. Prioritising health is so important before going in and tempering with your body. Your base is what you work with and you can definitely level up with what you've got naturally.

DIET

Your diet also depends on what your goals are. Someone who wants to build muscle will obviously eat differently from someone who just eats relatively healthy. So identify what your goals are and work your meals around that.

Here are some videos to give you a better insight: HOW I LOSE FAT AND KEEP IT OFF MEANS, WORKOUTS + EVERYTHING ELSE PROTEIN EXPLAINED, STRENGTH, MUSCLES, FAT LOSS & ENDURANCE HOW METABOLISM WORKS

Diet not only makes you feel better from the inside, but it also reflects on your outside. Your skin is a huge display of how you eat.

When you consume junk food, it can show up on your skin as breakouts or dullness. Your skin is one massive organ which soaks up everything put onto it and reflects everything you put inside your body. Fix the problem from the inside before getting confused about why your skincare routine isn't working.

FITNESS

Again, your fitness will differentiate from your goals. So work out your goals and make a plan around that. There are so many forms of fitness, some more intense than others and with different results. Working out in general is good for you, our bodies are meant to move. So even if you don't have a goal, staying active is always recommended.

HOW TO CREATE THE PERFECT WORKOUT PLAN

THE BEST WAY TO GAIN MUSCLE, SCIENCE EXPLAINED SIMPLY

Low-intensity workouts:

Yoga: Focuses on flexibility, strength, and relaxation through various poses and breathing techniques.

Pilates: A low-impact exercise method that strengthens muscles, improves flexibility, and enhances posture.

Walking: Simple yet effective, walking is a great way to improve cardiovascular health and boost mood without high impact.

Swimming: Provides a full-body workout with minimal stress on joints, making it ideal for people with joint issues or injuries.

High-intensity workouts:

HIIT (High-Intensity Interval Training): Alternates between short bursts of intense exercise and brief recovery periods to maximize calorie burn and improve cardiovascular fitness.

CrossFit: Combines elements of weightlifting, interval training, gymnastics, and other exercises to build strength, endurance, and overall fitness.

Sprinting: Short, explosive bursts of running at maximum effort, often performed in intervals for cardiovascular conditioning and leg muscle strength.

Circuit Training: Involves moving through a series of exercises targeting different muscle groups with minimal rest in between, combining strength training and cardiovascular exercise.

These are just a few examples, but there are plenty of other workout styles out there to explore depending on your preferences and fitness goals. Walking every day is just a simple way to stay toned.

SLEEP

Sleeping is important for rest and recovery after workouts and energy-consuming activities. Sleep is needed for the brain to function, mood regulation and performance + productivity. Lack of sleep deprives you of all of these things, so getting your beauty sleep is absolutely needed.

School-age children (6-13 years): 9-11 hours per day.

Teenagers (14-17 years): 8-10 hours per day.

Young adults (18-25 years): 7-9 hours per day.

Adults (26-64 years): 7-9 hours per day.

HYGIENE

Upkeeping good hygiene is always needed anyway. Making sure you are clean (smelling good is a plus). Make sure you always wash your hands and take daily showers to remove any dirt on your body (clean those feet and your back well, don't forget them!). Taking care of your oral health must not be forgotten. Oil pulling and brushing your tongue for a healthy mouth. Make sure your hair is also getting the attention to keep it as healthy as you possibly can make it (this also depends on diet). Doing the extra things like spending time on your nails (making sure there isn't that stuff underneath them), making them pretty.

BODY CARE ROUTINE | FOR SMOOTH & GLOWING SKIN, TREATING KERATOSIS PILARIS, SHOWER ROUTINE

ENVIRONMENT

Having a stress-free environment is obviously the best to thrive in. But clearly not even being lucky enough to live like that constantly. So make sure you have that space to be on your own and have some alone time to really recharge. Keeping your space clean for a clear mind. Surround yourself with like-minded people and really set boundaries for those who prey on your mental clarity (energy vampires). Spending time in nature is one of the best ways to detach, rest time should not equal spending time on your devices. Let go and truly let yourself decompress. Mental health will improve how you carry yourself.

EMBODY YOUR POTENTIAL.

[the-athenian-explorer]

Complex training : improving jump, strength and sprint performance

What is complex training?

Complex training refers to workouts that combine exercises with body weight or weight lifts and explosive exercises such as plyometrics. The main goal of these exercises is to improve explosive power.

Plyometrics training includes explosive exercises, like jumping or limping on one leg, and when performed correctly it strengthens our legs, improves endurance and sprint performance but more importantly it protects us from injuries.

What is an example of complex training?

If you want to improve your vertical jump, you first do squats with free weights (pre-stretch-pre-activation) and then vertical jumps.

The Athenian Explorer

[bloomzone]

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 .⠀♡ ⠀ !!

[sigh-tofm]

if you’re a gym rat… (some 18+)

… price

- gets back into it. has always had a certain level of physique he’s had to keep up being in the army, but he isn’t the young sergeant he once was anymore. still, he usually jogs twice a week and lifts some weights when time allows.

- that is, until you start pulling him along. early morning leg sessions with the sunrise and lighthearted planking contests during the footie halftime. equally enjoys getting back into the workout game, spending time with you and getting to look at your body in the tight gym wear. especially loves the the soft pudge at the bottom of your stomach and the way all of you jiggle when you do burpees.

- showers with you after the fact. long, steamy showers in each other’s arms. no sex in there (you’re both sore and the floor is slippery), but it’s not necessary. you’re content with the hot water massaging your spent muscles and the feeling of your solid lover around you.

… kyle

- hypes you up. already spends more time in the gym than you do, so he knows every exercise and machine in and out. eagerly teaches you everything and anything you ask him about. never lets anyone else spot you, always does it himself. especially likes spotting your squats.

- follows your pace, whether that means exhausting himself for you or slowing down for you. will join you on hill sprints and long distance runs, but is thankful he gets to hold the stop watch and blow the whistle when you do beep tests.

- thinks the act of exercising together can be as intimate as sex itself. getting to observe and explore each other bodies, each other’s strengths and weaknesses. half of it is a mental game and not too unlike kink, he thinks, as you groan and contort your face while pushing your feet into to ground, tensing your muscles into the belt to help with the deadlift. he nods approvingly when you straighten your back and breath out at the top of the lift. ‘one more for me, baby.’

… johnny

- eggs you on. like kyle, always helps you go harder, faster, longer, but does it by way of teasing. ‘that all, then? come oan, ye had more in ye last night.’ always toes the line between encouraging and infuriating, but to his credit he also tricks you into lifting the bar one more time instead of putting it down.

- jogs become races and walks become dogwalks. johnny is restless even if you’re both coming straight from an intense hiit-session. if you’ve decided on a leisurely pace, johnny will run ahead and circle back, take detours to look at interesting buildings and natural features, and constantly weave left and right on the path ahead or behind you, like a border collie.

- does not mind the sweat after a session. will eat you out in the parking lot until the car windows fog up. eventually pulls your panties back up and pat your belly over them, only to drive back home and do it all over again in the shower.

… ghost

- never leaves you. you’d think he keeps up a pretty strict routine with that pure strength he possesses, but he will drop anything if you suggest going hiking or practice a specific form. nothing is too boring, basic or easy if he’s doing it with you. that includes yoga, where you are actually leagues ahead of him in balance and flexibility. the only thing he has going for him is his sniper’s patience.

- effortlessly lifts the bar up when spotting your bench presses and you hit failure. leans down over the bar to kiss your nose while you catch your breath. ‘look at tha’. i’ll take ten kilos off, let’s end this on a high note.’ won’t hear your protests about how that’s not how it’s done, and make you do another rep with less weight, to keep the muscle memory of perfect form.

- ends each session with you practicing grip, which is something you both need to work on, you’ll hang face to face on the power rack and simultaneously try not to laugh while also gripping the bar for as long as you can. having an excuse to look you dead in the eyes is simon’s favourite part of each session.

[twopoppies]

Gina, have you seen the article about Hs workout routine for LOT? I mean, we all saw the results… but I find it almost even more impressive to learn how its been done! His dedication and work ethic is so inspiring and surely part of why I adore him so much 🫠🫶

Holy hell. No wonder he’s in such great shape. Just a note that Thibo David was his old trainer with Live On Tour. I assume Brad Gould was his new trainer for Love on Tour. But I doubt his regimen was any less insane.

[…]

If you include the one-mile run and bodyweight challenge, this is the hardest warm-up I’ve ever done, but, given the intensity required for the next two elements I’m promoting them to workout status.

[…]

David says Harry Styles can run a mile in an impressive 5min 13sec—a standard some of the professional athletes David coaches can’t match—but I was urged to run my own race.

[…]

This was far closer to my wheelhouse as a CrossFit fan. I chose to tackle it in alternating sets of 10, transitioning quickly between exercises to finish within the eight-minute limit. But even commando rolling from push-up to sit-up then springing into the squats left me little time to spare.

[…]

I took 7min 39sec, and, somewhat unexpectedly, given I can barbell squat more than 300lb, it was my quads that blew up the most. Whether this was the result of the one-mile run before it or heavy front squats the day before, I couldn’t say, but my thighs were on fire by the final rep.

“I like to say that I train very smart, but you also have to be very stupid sometimes, you know? Do this type of workout in the most stupid way; go hard at the task at hand, like when you throw a ball for a dog and it goes super crazy.

“This is a very good workout for that. Very good at building everything that needs to be added after the aerobic base; aggressiveness, speed, that go-hard mentality.”

[…]

Things did become particularly spicy during round three and four though, as my body began to tire with the sustained effort.

My posterior chain (the muscles running along the back side of the body) took a battering from the kettlebell swings and sandbag-over-shoulders, my already-fried legs felt heavy during the box jumps, and my shoulders grew tired from two minutes of straight clean and presses—it was a serious test of muscular endurance.

[…] I also did 12 total rounds—I wanted the full Styles experience, after all—but I’d live to regret this. The hill I chose grew progressively steeper as I worked my way up it, and by the eighth round I felt like death. My sprints turned to slogs, and the time it took me to complete the distance I established in the first interval grew longer.

[…] The prior running and box jumps didn’t help either, but I got it done eventually in less than 30 minutes.

[…]

This was a relaxing way to wrap up a far from relaxing morning of training, and gave me a second to catch my breath after a monumental effort which lasted a little over two hours.

I swapped his day of training for one of my usual CrossFit sessions and had a lot of fun doing it. Every part of my body felt like it had been put through the ringer thanks to the muscle-burning circuit and lung-taxing running elements. I was also very, very hungry.

Another thing that impressed me was Styles’ evident fitness levels and work ethic; how he has the energy to perform for two hours during a stadium tour is no longer a mystery.

Another thing I liked about my chat with David was his openness and honesty. I often see articles online saying celebrities do a few Pilates classes or HIIT workouts each week to stay in unbelievable shape, and he was keen to dispel this myth.

“Collaborating with Harry Styles was an absolute delight; his commitment is unparalleled,” says David.

“But it’s important to note that this level of training isn’t suitable for everyone. Harry was inherently fit, but achieving the level of fitness needed for this session still required time, work and effort. Rushing into such high-volume workouts can pose risks.”

David also stressed that sessions of this intensity weren’t done every day, and the nature of his workouts will often “depend on the day and the state of the athlete”.

“It’s crucial to emphasize the significance of proper periodization,” says David. “Not every day constituted an intense session. In fact, we strategically incorporated recovery sessions which often involved a light run combined with core exercises and mobility work. Every workout was thoughtfully placed within the overall training plan.”

Read, full article here

x

[athletearrhythmia]

I dunno when I'll get a chance to get yall a nice long proper heart thrashing file, I'd love to post one as a foil to that super intense breath play session, but as a hold over have a completely unedited raw audio max rate file between sprints today.

[mactavishwritings]

day after day

Simon 'Ghost' Riley x fem!reader x Johnny 'Soap' Mactavish

poly fluff

Breathe in. Breathe out.

You reminded yourself as you pushed yourself further. Your headphones covered your ears and your hood was pulled over your head. You were doing HIIT exercises on base, wasting time while your boys were in a meeting with higher-ups. You had just finished a 30-second cool-down before your last 45-second sprint when you heard someone call your name. You shook your head, zoning in on your sprint. You were determined and wanted to finish your set. You ignored the person until they came into your side view; Johnny's smile breaking your concentration.

"Keep going. Hit a minute." He said, adding more time to your watch. You grunted, pushing even harder. Once your watch hit a minute, you slammed the off button and gasped for air. "You're the worst." You smiled at him as Simon handed you a water bottle. You pushed your headphones off and gave Simon a side hug. "Sorry boys, I'ma bit sweaty at the moment. Let me get cleaned up and I'll give you a better welcome."

Johnny just shook his head and pushed your shoulder towards the bathroom. "We'll be out here when you're done." He said and you quickly made your way to the bathroom. After cleaning yourself up and changing out of your workout gear, you met the two at the front of the base's gym. Simon grabbed your gym bag from you and the three of you walked toward the parking lot.

Driving to your shared apartment, Simon drove while you were in the passenger seat, Johnny in the back. You were all chatting as Simon drove, talking about your respective days. Apparently, their meeting with the higher-ups went well, and the mission they proposed was approved. You nodded along, listening to Johnny as he damn near shouted about the details.

Pulling up to the complex, you all got out and Johnny opened the front door for you. Once you all got into the apartment, you made your way to the bedroom to change into comfortable pajamas and went back out into the main room to see Simon starting to make dinner while Johnny was on the couch, trying to find a show to watch. He looked up from the TV to smile brightly at you, patting the spot next to him. You sat next to him, snuggling up to his side.

After 15 minutes, Simon walked into the room with two plates of pasta, handing them to both of you. He disappeared back into the kitchen before reappearing with a plate of his own. He sat down next to you, eating silently. "So what's on the plate for you two tomorrow?" You asked, shoveling a giant bite of noodles into your mouth. "Not much really. Reports, training, more reports.." Simon shrugged and Johnny laughed. "I got training with Gaz, you're both welcome to join."

"Nah, I got picked to train incoming rookies." You groaned, head hitting the back of the couch. You hated training new recruits, and you got so annoyed with them so easily. "You're the best at it, 's why Price asks you to do it." Johnny answered, looking at you with a pointed look.

Simon leaned into you, smiling softly. "I can help out if you'd like. Make it less boring." You nodded, grateful for the help. You all finished eating and you stood to clean up. It was the routine you all kept. One would cook, another would clean, and the other would be the one to cook the next day. A cycle that kept it even and fair. A cycle that made sure no one would get stuck with all the work.

After cleaning up, you met the boys in your shared room. They had already changed and were discussing what to watch on TV. "(Y/N) help us decide." Johnny pouted and you shook your head, pulling your hair back with a headband. "Nope. I'm going to shower and head to bed. I'm tired and I keep saying I'm gonna go to bed early, but you two kept me up." You moved to the bathroom, leaving the two to continue their argument.

By the time you got done with your shower, they had finally decided on a movie and Simon had his hand resting on Johnny's thigh while Johnny had his arm wrapped around Simon's shoulders. The two immediately made room for you and you snuggled right into your normal spot in between them.

You took a couple deep breaths, relaxing with each deep breath. Simon's hand rubbed circles into your back as Johnny played with your hair. As you fell into sleep, you felt a deep happiness just because you knew the routine would continue day after day.

[pleaseeeimjustagirl]

You Need To Cycle Sync

Hey babes happy Monday!!! Today's topic is cycle syncing and the importance of cycle syncing. I must give credit to Jaz Turner, a YouTuber who has created an amazing video on cycle syncing. Cycle syncing involves adjusting your diet and exercise to support your body throughout your monthly hormone cycle.

Menstrual Phase 

Also known as the “winter” (not pregnant)

Days : 1-5

Energy : you most likely have lower energy.

Eat : Red meat, fatty fish, shellfish, beets, mushrooms, greens, and seaweed. Try to reduce caffeine, alcohol, greasy and processed foods.

Movement : during this phase do low-intensity workouts such as yoga, pilates, walking, and foam rolling. 

Focus : this is your detox phase.

Follicular Phase 

Also known as the “Spring” (preparing for pregnancy)

Days : 6-14

Energy : you most likely have a bit of higher energy and less of an appetite. 

Eat : light meals, you can include fasting, raw fruits and veggies, lean protein, fermented foods, flax, and pepitas.

Movement : during this phase do high-intensity workouts such as jogging, hiking, cardio, heavy strength training, and swimming.

Focus : this is your productivity phase.

Ovulatory Phase 

Also known as the “summer” (likely to become pregnancy)

Days : 15-17

Energy : your energy level around this time is the highest, you are more confident and outgoing in this phase. 

Eat : colorful fruits and veggies, broccoli, kale, cauliflower, cabbage, nuts, and avocado.

Movement : during this phase, your workouts will be highest intensity examples are cycling cardio, HIIT, CrossFit bootcamp, and sprinting.

Focus : this is your magnetic phase.

Luteal Phase 

Also known as the “Fall” (potentially pregnant)

Days : 18-28

Energy : your energy level during this phase is lower and you have more cravings.

Eat : healthy fats, protein, sweet potato, greens, sunflower seeds, and sesame seeds. Try reducing added sugars, greasy foods, alcohol, and dairy from your diet

Movement : during this phase, your workouts will be moderate intensity examples are pilates, yoga, barre, light cardio, low-incline walking, and light strength training.

Focus : this is your nurture and rest phase.

Cycle syncing is definitely something I will be adding to my life and I saw the importance of it and wanted to share it with my ladiesss. The length of menstrual cycles varies between individuals, so the number of days listed for a 28-day cycle is just an average. For each phase, the listed foods should be added or reduced, not entirely removed from the diet during the "eat" portion. If you're interested in learning more about cycle syncing, I highly recommend doing further research online. There are plenty of resources available that can provide you with valuable information on the topic.

[healthy444]

What are the most effective exercises for weight loss?

When it comes to losing weight, the key is to find exercises that you enjoy and can stick with consistently. Here are some of the most effective exercises for weight loss:

Walking: It's simple, free, and accessible. A brisk walk can burn calories, improve your mood, and be easy on your joints.

Running or Jogging: These are great for burning a lot of calories in a short time. If you're just starting out, you can alternate between jogging and walking.

Cycling: Whether on a stationary bike or riding outside, cycling is excellent for weight loss and also builds leg strength.

High-Intensity Interval Training (HIIT): These short bursts of intense exercise followed by rest periods are incredibly effective for burning calories and boosting metabolism.

Swimming: This full-body workout is gentle on the joints and great for building endurance and muscle while burning calories.

Strength Training: Lifting weights or doing body-weight exercises (like push-ups and squats) helps build muscle, which can increase your resting metabolism and help you burn more calories even when you're not working out.

Group Fitness Classes: Activities like Zumba, kickboxing, or spin classes can be fun and motivating, making it easier to stay consistent.

Yoga and Pilates: While these might not burn as many calories as some high-intensity workouts, they help with flexibility, muscle tone, and stress reduction, all of which support weight loss.

Rowing: This is a fantastic full-body workout that targets multiple muscle groups and burns a significant number of calories. Plus, it’s low-impact.

Jumping Rope: It’s not just for kids! Jumping rope is an excellent cardiovascular exercise that can burn a lot of calories in a short amount of time.

Dance Workouts: From hip-hop to ballroom, dancing is a fun way to get your heart rate up and burn calories without it feeling like a chore.

Hiking: If you enjoy the outdoors, hiking is a great way to combine cardio with strength training (especially if you’re tackling hills).

Stair Climbing: Whether you use a stair machine at the gym or take the stairs whenever possible, this exercise targets your legs and glutes and can really get your heart pumping.

Kickboxing: This high-energy workout helps you burn calories while improving your coordination and building muscle.

Elliptical Trainer: This machine provides a low-impact workout that can help you burn calories and improve your cardiovascular health.

Additional Tips for Maximizing Weight Loss with Exercise:

Consistency is Key: Regular exercise is more important than occasional intense workouts. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, combined with muscle-strengthening activities on two or more days a week.

Mix it Up: Variety can prevent boredom and target different muscle groups. Combine cardio with strength training and flexibility exercises for a well-rounded routine.

Stay Hydrated: Drinking water before, during, and after workouts helps maintain your energy levels and improves performance.

Monitor Your Progress: Keep track of your workouts and progress. This can help you stay motivated and make necessary adjustments to your routine.

Rest and Recovery: Don’t underestimate the power of rest. Your muscles need time to recover, which helps prevent injuries and improve performance over time.

Listen to Your Body: Pay attention to how your body feels during and after workouts. It's important to push yourself, but not to the point of injury or burnout.

By incorporating a variety of these exercises and tips into your routine, you'll be better equipped to lose weight and improve your overall fitness. Remember, the journey to weight loss is a marathon, not a sprint, so find what works best for you and stick with it!

Remember, the best exercise for weight loss is the one you enjoy and can do regularly. Combining different types of workouts can also keep things interesting and work different parts of your body. And don't forget to pair your exercise routine with a healthy diet for the best results!

[eatmangoesnekkid]

I don't realize that I possess a high level of confidence until I am around other women. I then get to witness how disembodied, timid or afraid many of us are, how scared we can be to share our real thoughts, especially to someone we may be attracted to, or do things alone. I get to see how we can be easily triggered or ungrounded based on what is happening in the environment. I also notice that women tend to pay a lot of attention to how others are perceiving them, observing who is watching, and easily influenced or altered by other people's emotions/actions. I used to be like that as well. This is actually a weakened, hyper-feminine, damsel-in-distressed state and building more harmony in our energetic makeup will be necessary for mind-body-spirit-economic thriving. I wasn't always confident that's for sure, not in my teens or early 20s. When I think about where my confidence rose from, it had a lot to do with me learning to unplug from the matrix, letting go the need to blindly follow status quo thinking, learning to adore my own company and do things alone, and strengthtraining my body. I stopped following the crowd and doing what was cool and popular in my late 20s and started training my body to open up my guardian wisdomkeeper within in order to bring my divine gifts into the world. The Core of the Body is the Original Brain "Most say the gut/core is the 2nd brain, but I treat my gut like the first brain." --India If you have the mobility, any kind of routine and ritualized bending, twisting, squatting, lunging, pulling/pushing, or walking/sprinting action sparks the flow/fluids/energy in your core area. Everything is energy and when we bring in more energy into the center of our bodies (our core/womb space/gut), we begin to solve our body's issues. I have a very "prissy" sassy, socialized feminine nature. It's how I was raised and what I saw modeled growing up in my home. And I have been to the most hood ass gym alone in Atlanta, "Lee Haney Gym" on Ponce de Leon. It was occupied mostly by big muscular men and a few women who competed in bodybuilding competitions and were on steroids in obvious ways. And I still was able to workout alone. This gym had the best high-quality equipment that I could afford at the time and I would put on my headphones, focus my gaze, and do what I needed to do. Overtime I found some of the men to be the sweetest, kindest souls and they embraced me like a little sister and the others --well--I pretty much ignored them. Plus doing exercises that work the center of the body (solar plexus or belly area) gifts you with a natural confidence that can't be faked. This area energetically corresponds to the solar plexus, or the spaciousness where non-arrogant warrior-level confidence is born. Anything from squats, pilates, to HIIT classes will help to bring more stability to your body which increases your knowledge of self and naturally inspires greater confidence. Taking l-theanine magnesium (regulates sleep and anxiety) and not treating your stomach like a 'garbage can' also help. Nurturing the truth of the divine feminine is deeply DEEPLY important but nourishing athleticism (in harmony with your unique and beautiful range of motion and mobility) and nutrient-dense cellular nutrition are also important. Always pray over your food as well. You can't be so feminine that you leave your body behind. And a healthy (or healthier) body is a naturally confident one.

India Ame’ye, Author

[nymphex]

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!

[delightfulwombatyouth]

Jump ropes haven't arrived yet but I wanted to HIIT in a short amount of time. Did a tabata workout with sprints. 20 seconds sprinting 10 seconds rest. I messed up initially and did 20 seconds run 1 seconds rest on my app so you see a lull here where I try to fix it lol.

[kemetic-dreams]

THE TOP 7 BENEFITS OF SPRINTING

ARE SPRINTS GOOD FOR YOU?

When I first got into fitness I used to think the longer the distance attempted the fitter I was. It had to be a 6 mile/10km run at a minimum to qualify! However, fitness is far more than the distance you can run and being functionally fit is considerably more beneficial.

I certainly prefer sprinting as a pastime now and my main endurance cardio is a purposeful brisk walk.

Humanity has been sprinting since we evolved to stand upright. It's made possible by an unusual quirk of our anatomy—a feature that our tree-dwelling closest living relatives don't have. 

At some point during our evolutionary history (perhaps as we moved out onto the savannas of Africa), it became necessary for us to cover the vast distances between sources of food quickly, and we went from walking to running to sprinting.

Running at maximal pace (sprinting) confers a variety of physiological and health-related benefits. Many of us move from our beds to our cars to our desks, without ever needing to propel ourselves forward quickly.

#1 IMPROVES YOUR BODY COMPOSITION

Your body composition is your ratio of fat-to-muscle. Most westerners have weak body composition, with high levels of fat and low muscle mass. As a society, we eat too many energy-dense, nutrient-poor foods that promote the deposition of fat in our bodies. Many of us certainly don't do enough regular movement to build and maintain lean body mass.

Sprinting, however, not only helps to burn fat but also encourages muscles to grow. The reasons for this are not as straightforward as you might think. 

Researchers are aware that it's not just the total calorie burn that matters for body composition, but the type of diet and exercise people do.

Research in Exercise and Sports Science Review suggests that sprinting shocks the body into becoming fitter at the cellular level. The researchers found that gene expression matters most for improving body composition.

Sprinting sends a signal to cells all over the body to toughen up and adapt to the new physical activity requirements, improving oxidative capacity and metabolic control during subsequent exercise, leaving you leaner.

Do you think endurance athletes have less body fat as a percentage of overall mass than sprinters? Interestingly there is research comparing the body composition of sprint and endurance athletes demonstrated that sprinters tend to have lower body fat percentages even though endurance athletes may look leaner.

#2 STAVES OFF AGEING

Since it helps build muscles, sprinting can help you stave off the muscle-wasting effects of ageing. Humans have several different types of muscles in their bodies, including so-called "fast-" and "slow-twitch" fibres. Fast-twitch muscle (type IIa and type IIb fibres that help you move powerfully) fatigue far more quickly than slow-twitch muscle (type I fibres used for posture and endurance). 

Sprinting, as you might expect, trains fast-twitch fibres while movement patterns like standing, walking, and jogging activates slower-acting muscle cells.

Sprinting is an excellent exercise for those who want to build speed and power. The more you train the fast-twitch muscle fibres in your legs, the faster you'll be able to run and the higher you'll jump. 

The skeleton also gets stronger too. Sprinting is classified as a weight-bearing exercise, and thus the bones can get stronger from sprinting. Getting your sprints in can help ward off osteoporosis and protect your balance and coordination.

You may feel you are too old to sprint and that it is an activity just for the young? Well, if in any doubt be inspired by Irene Obera still sprinting and breaking records well into her 80s.

It isn’t just about the body though, sprinting helps with ‘quickness’ and reaction time: evidence suggests improvements in reaction time reduces the risks of cognitive decline and conditions such as Alzheimer’s and dementia as we age.

#3 IMPROVES CARDIOVASCULAR HEALTH

HIIT or "high-intensity interval training" is something of a buzzword in the fitness industry right now. Practically every blog or fitness site recommends that people engage in this type of workout, and for a good reason—it's time-efficient and highly effective. HIIT is something I utilise as part of the programme in the Animal Moves book too!

Sprinting is the quintessential HIIT training tool. It's high-intensity, and you can do it in intervals, sprinting for a short period then resting between sprints.

Research in the Journal of Sports Science Medicine suggests that HIIT training has many advantages for cardiovascular fitness over traditional "steady state" training (such as jogging for five miles). Researchers found that, compared to controls, students who engaged in HIIT training saw significant improvements in their VO2 max (a measure of oxygen use) and peak power output, two important markers for cardiovascular fitness.

Unfortunately, HIIT training was much less enjoyable for the majority of people enrolled in the study than the less extreme exercise. It is much harder work for sure, but turning this activity into a game such as a game of chase or a version of tag would undoubtedly enhance the enjoyment factor.

Sprinting even has it's own category of HIIT called SIT (sprint interval training) which has similar health and performance benefits including attaining a lower resting heart rate.

It's no secret that sprinting like other forms of exercise is great for your heart. Regular sprints lower your risk of heart disease, improve your blood cholesterol levels, and help control and prevent high blood pressure.

#4 REDUCES STRESS

Like other forms of exercise, sprint training can combat stress. It releases feel-good endorphins into the brain, helping sprinters cope with the rigours of training and come out on the other side feeling good, ready to do it all over again. 

Sprinting calms your body and your brain. In the short term the physical stress of the sprint helps you to focus on the task at hand. After your body works hard through sprinting, the levels of stress hormones, like adrenaline and cortisol, drop. Stress and anxiety fade away.

Endorphins tend to be highest at the end of an exercise session, giving the sprinter a sensation of confidence and relief. The sprinter’s high!

#5 IMPROVES YOUR METABOLISM, EVEN AFTER THE SPRINT IS OVER

Sprinting burns more calories per unit of time than jogging, but the average person can only sustain a sprint for 30 seconds at most. After that, the body depletes its anaerobic stores and must rely on aerobic sources of energy, which can't sustain the same high levels of effort.

In the past, the thinking was that sprinting couldn't burn as many calories as long-duration physical activity. But, researchers have found that sprinting increases the rate of energy burn long after a person finishes exercising. Sprinting isn't just about the calories your body burns during exercise, but also those that it uses to recover afterwards. One measure for this phenomenon is EPOC (excess post-exercise oxygen consumption) otherwise known as the after-burn effect or oxygen debt.

Heavy resistance training and HIIT workouts appear to be superior to steady-state running or lower-intensity training in creating EPOC.

From an evolutionary point of view, it wasn't an advantage to dedicate vast energy resources to building muscle: it was much better to keep muscles as small as possible to lower energy requirements. The process of modifying muscle fibres into fast-twitch is energy-intensive, meaning that the body resists building them if it thinks it can get away with it. Sprinting overcomes this natural reluctance, however, and forces the body to make these energy-consuming adaptations after you finish exercising, dramatically increasing your overall burn.

#6 SPRINTS IMPROVE GLUCOSE CONTROL

Many westerners have poor glucose control (and don't know it). Our cells have become less sensitive to insulin, which acts like a key that unlocks the cell's door, allowing glucose to enter. Reduced insulin sensitivity or, more seriously, the development of insulin resistance (which can develop into type 2 diabetes), means insulin can't shuttle sugar into cells, leading to a dangerous buildup of glucose in the blood.

Researchers published in BMC Endocrine Disorders found that sprinting could improve metabolic risk factors, such as high blood sugar levels, as well as improve cholesterol levels, reduces blood pressure, cuts abdominal fat, and improves sugar metabolism.

Researchers believe sprinting might improve glucose control through pathways similar to how it improves cardiovascular health. A burst of intense exercise such as sprinting, signals to cells that they need to get their act together and make it more likely you'll survive in a demanding environment. 

Sprinting tells your cells that life is fierce, and you need them to do better!

#7 YOU CAN DO IT ANYWHERE

The great thing about sprinting is that it can be done anywhere. You don't need special equipment or training gear. You don't need a gym membership; you can sprint at home. Even with limited space, you can sprint on the spot or even seated in your chair using your arms.

It's even better when you get outside to exercise; you can sprint in your back garden or down the street. Head to your local park and sprint there too. You can watch a video of me sprinting outside here!

if you are in the gym and want to replicate the intensity of the sprint on a treadmill - try Treadmill Drivers - otherwise known as the Deadmill. Very playful and very powerful!

My personal favourite is sprinting when rushing for the bus! What about you?

To help you improve your sprint technique and for an example sprint programme check out this post.