cljabusc

Dear 16 year old me... Don't stop being active, make time for the gym, and treat your body right, you deserve it. You are beautiful and fit and smart and funny and so wonderful. Stop being self concious, start believing in yourself, surround yourself with the friends who bring you up and stop worrying about the ones that…

80/20 rule... eat healthy 80% of the week, eat/drink what you want 20% of the week. that means you can indulge and not count calories a couple times a week, and it won't affect your weight loss/body composition. That doesn't mean it doesn't have negative effects on your body.... (alcohol, blood sugar spikes), but if you…

-yes fruits have sugar.... but there's no such thing as 'bad' sugar and 'good' sugar... sugar is sugar my friend. -no you shouldn't stop eating fruit. It is packed with nutrients, incluting fibre and vitamins. i try to set my limit at 2-3 servings of fruit a day.....because i love it and would eat it all the time if i…

He doesn't sound like a jerk, or uneducated, or 'retarded' (which is a completely ignorant word, and should not be used to describe anyone...i'm just quoting someone else), he just obviously wanted to chat with someone/you about lifting and blurted out the words 'lifting properly' not knowing you would take offence to it.…

I heard it's good to switch up your apples, aka not eat the same one all the time Dunno if that's accurate, but i think i'll look it up :)

i put my earphones in, and have music that makes me feel like a boss chick. when i start to focus on how uncomfortable I am and how much it hurts, I turn my music up a notch... and pretty soon its blasting and I can't even focus on the pain and just focus on the loud beat and lyrics...works for me.... -do so at your own…

no it's not bad. Don't stress, don't plan to work super hard in the gym the next day, don't beat yourself up about it. Move on, keep with your healthy lifestyle changes, and if you don't want to do that again, make a goal for next time (2 pieces of pizza and all the carrot sticks, only 3 beers instead of 5, etc), splurges…

33lb squat rack, added 80lbs, 4 sets, 8 reps

last night post work out I had 1/2 cup plain yogurt, 1 strawberry sliced, 1/4 banana sliced, few almonds, and 2 tsp drizzled honey. delicious

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start with 'real' pushups, if you can't do anymore, don't drop to you knees, try doing a 'full' pushup on an incline. put your hands on a chair, couch, or even a stepper. the higher the platform/couch, the easier the pushup :) you can start on the ground and end in an incline, or visa versa. I remember my first real pushup…

i've been drinking it form about a month and a half in place of my morning cup of coffee. my skin is clearer (could be changed diet or water intake), and i no longer crave coffee. I don't think you will be able to notice a drastic difference. It might not show on your outsides, but it deffinately makes a difference on your…

i have magic bullet, i put 1 scoop protein, half of a banana, 1 cup almond milk (i use unsweetened), and a few of either raspberries, strawberries, or blackberries for some extra taste (can be frozen). Its deffinately edible, even tastey. and under 300 calories if the almond milk is unsweetened (1cup=30 cal) :)

you could try swimming, great workout, fun, and if ur gym doesnt have the equipment you need right now, to accomodate your injury, is it really worth the money you're spending? also, start with 10 lb weights....5lb are probably not enough if you arent seeing results. you won't bulk up with 10 lb weights, trust me.

not really a habbit.... but i HATE the way banana peels feel on my hand....when your peeling it and the cold floppy peeled skin rests on your hand...eugg!!

i'd rather be sexy while being hit on a guy called me "kind of cute." I didn't think that was a very flattering compliment, if it even was a compliment at all...but i said thanks anyway lol

also, booking one, two or three sessions with a personal trainer at your gym might help you a lot. Tell them your goals, and they will show you the different machines and how to use them. They may also have you do a workout and you can model your future workouts after it. for ex: if they make you do a 'legs and back'…

Most women feel that if they lift weights they will look like a body builder. this is not the case. trust me. If you increase the mass of your muscles just a little bit, it takes more energy to move them...which means, if you work on building some muscle, you burn more calories even when you're NOT working out...i think…

i try to go 2 or 3 times a week to the gym. lately i've been doing heavy lifting there, as I don't have any machines or heavy weights at home. with 5 min warm up and stretches at the end it usually takes me just over 1 hour. the other days of the week I stay at home and do cardio/yoga with P90X. that usually takes 1-1.5…

leftovers with fresh veggies on the side :) and i eat out for lunch on fridays, usually go to a sandwich shop (not subway or quiznos) and get a wrap or egg salad. After every meal when i'm cleaning up i take 5 minutes and pack a lunch for the next day. then i don't have to worry about rushing around in the morning to throw…

"It took a long time to put this weight on, it's going to take a long time to take this weight off." (for days when i need patience)

give up one thing for one week. Challenge yourself to go one week without a soda (small realistic goals can be easily achieved). in the place of soda drink tea instead (including meals where you go out, tea is everywhere). I find tea so comforting, on down time a nice hot cup with a lemon slice and a book and comfy pjs is…

-eat oatmeal for breakfast. or add whole grain toast with natural peanut butter to your eggs, or english muffin. big breakfast fuel you for the day and start your metabolism -have 2 snacks, one after breakfast and one after lunch -protein shakes for snacks -power bars -whole grain rice I don't completely cut out high carb…

Doesn't matter if your sugar intake is natural or not. Sugar is sugar! If you have an exess in natural sugar your body stores that as fat too. I try not to eat more than 3 fruits a day. Blackberries are low in sugar. Keep trying different things, if one thing doesn't work for you, change it up and wait a month and see how…

smart

in a relationship, first v-day together. booked a 4 course dinner at a new restaurant in town :) yay

I live in canada too, born and raised. I love to eat snow, its my favorite way to get my water intake. I eat about 15 cups of snow per day, and I love taking my dog sled out to find fresh untouched snow to munch on. watch out for polar bears though....if i see one i hide in my igloo, they can never find me. :)

formula for weight loss: clean foods+exercise+water+sleep=results I looked at your diary and saw alot of "lean cuisine", "diet coke". you should try eating more natural foods. The less steps food takes from the ground to your mouth, the better it is for you! raw veggies, raw fruits, lean meats, whole grains. Your body will…

added :)