Exercises that activate each buttocks muscle :
- MEDIUS - Jumping Jacks
- MAXIMUS - Deep Lunges
- MINIMUS - Squats
Honestly, you need NOTHING else to get the butt you dream of, just these three exercises!
Exercises that activate each buttocks muscle :
- MEDIUS - Jumping Jacks
- MAXIMUS - Deep Lunges
- MINIMUS - Squats
Honestly, you need NOTHING else to get the butt you dream of, just these three exercises!
Six months ago vs. today. It might not seem like much, but to me this is the difference between being thin and being fit, which is an important thing to understand are not the same things.
Making myself happy and healthy has been my top priority as I work hard and get stronger💪 #builtmyselfabutt
Natasha’s Guide to Living Healthy and Losing Weight
Hello! My name is Natasha, and I’m a certified personal trainer who has lost ~80 pounds since 2011. I get asked most of the same questions daily - “how do I lose weight?” “how do I get healthy?” “what’s your secret?”. Well, I’m here to finally answer all of those questions, and more, in detail. This is pretty much going to be everything you wanted to know about being fit but were afraid to ask. So let’s begin!
You’ve heard the phrase that weight loss and fitness is 80% nutrition and 20% exercise. Well, I’m here to tell you that it’s true. You will get nowhere without proper nutrition. Keep in mind though, IT IS NOT A DIET. The word ‘diet’ indicates that it would be temporary. Nope, this is a lifestyle change! This is why fad diets (Atkins diet, ABC/Military/7 Day diets) won’t work. Yes, you might lose weight with those things, but as soon as you go back to eating regularly, you’ll gain it all back. Not to mention, they’re incredibly unhealthy and even dangerous! Now, there are different lifestyles that people chose to follow, and you need to find what works for you. They include, but are not limited to: vegan, vegetarian, pescatarian, paleo, etc. Do not start one of these lifestyles in an attempt to just lose weight. If you plan on eating a certain way, like I said, keep it up for life! You have to find what works for you. Whatever lifestyle you choose to follow, here are some basics to keep in mind.
- Eating enough. BMR. RMR. TDEE. IIFYM. Starvation mode. What does it all mean? I personally choose to go by TDEE, or Total Daily Energy Expenditure. You can calculate your TDEE (and BMR) here. TDEE is the amount of calories your body burns in 24 hours - including your resting, sleeping, working, playing and digesting food. If you eat right at your TDEE, you will maintain your weight. If you eat over, you will gain weight. If you eat under, you will lose weight! Simple, right? If not, let me give you an example. I put in my stats - female, 22, 5’1 and ~120 pounds. My BMR is 1243 and my TDEE is 1872. You should NEVER eat under your BMR - that’s your Basal Metabolic Rate AKA how many calories your body would burn if you were in a coma. Everyone hears about the magical number 1200, and if you eat below this, your body will go into starvation mode. “But Natasha,” some people say, “My BMR is below 1200! Should I eat that much?” The answer is NO. Again, your BMR is what your body would be burning if you were laying in a coma, unable to move AT ALL. YOUR BODY NEEDS NUTRIENTS. YOUR BODY NEEDS CALORIES. CALORIES ARE ENERGY. Starvation mode, or rather, the starvation response is something that your body does when it isn’t receiving the nutrients, food and energy it needs. Click here to read more about it. So what does this all mean? Numbers do play a part in losing weight. One pound is 3500 calories. That means, to lose a pound, you need to cut out 3500 calories. So let’s go back to my TDEE, which is 1872 calories. If I were to cut out 200 calories a day from my food, which would make it 1672, then burn 300 calories from working out, that would bring it down to 1372. Voila, that’s cutting out 500 calories a day - eating healthy and not starving yourself! Also, keep in mind if you are doing insane workouts and burning 500+ calories per workout, you need to eat AT LEAST half of those calories back.
- What do I eat? A phrase you’ll hear all over tumblr is “clean eating”. And you’re probably thinking, “what the hell does that even mean?” Clean eating is essentially cutting out processed junk foods, and eating organic, natural, healthy and whole foods. Here is Clean Eating 101 and the 10 Rules to Eating Clean to help you out. A few of the main tips I can give you for eating well are: cut out all soda, juices, etc. - diet or otherwise, cut out fast food, cut out junk food (chips, frozen dinners, etc). I’m going to give you some examples of healthy breakfasts, lunches, dinners and snacks.
- Breakfast: oatmeal topped with nuts, nut butter, and any fruit. fruit smoothies and/or green smoothies. smoothie bowls. yogurt with granola and fruit. eggs (my fave is scrambling 1 whole egg with 2 egg whites, adding baby spinach, tomatoes and spices). turkey bacon. any kind of fruit. granola. whole wheat toast (top it with avocado/guacamole and pepper, it’s A+). there are a ton of other options/foods, but these are a few to get you started.
- Lunch: salad (try to amp up your salads with spinach and kale, hardboiled eggs, chicken breast, tons of veggies, limit your dressing if any), baked chicken breast with brown rice and veggies, healthy pizza (whole wheat and/or cauliflower crust, fat-free and/or organic cheese, top with massive amounts of veggies), eggs (i have breakfast for lunch a lot), a healthy sandwich (chicken breast or turkey breast, avocado, veggies, no mayo - try to make it yourself and make every part organic, NOT SUBWAY). again, these are just a few options. there are a ton of healthy meals for you to make.
- Dinner: similar to your lunch options - I personally stick to baked chicken breast, veggies and brown rice/quinoa most days. I like to prep my dinners on sunday so I have them available to me and I don’t have to make anything as I work in the evenings. Read more on meal prepping here.
- Snacks: any nuts, fruits, or veggies. whole grain toast with peanut butter and bananas. greek yogurt. veggies with hummus. quest/lara/KIND/pure bars. green and/or fruit smoothies. popcorn (not the kind caked with butter, obviously. trader joe’s has some good organic options).
- Water. Cut out the soda, diet or otherwise. No juice unless it’s organic and from fruit only (no added sugars). Green tea is great too, but you want to make sure you drink AT LEAST 60 ounces of water a day. Getting the right amount of water every day will help clear up your skin, lose water weight, reduce bloat, and stay hydrated (obviously). Read more on the benefits of getting enough water here.
- Cheat days/meals. Part of healthy living is moderation, and sometimes you need to take a break. You don’t want to deprive yourself too much, and we all love food. I personally either have one cheat meal a week, or two full splurge days a month. This does not mean you can’t have sweets or any kind of cheat day to day. Have a handful of chocolate chips every night or a piece of dark chocolate. One cookie never killed anyone or hindered their progress. But remember, MODERATION.
- Here are some additional links to help you out! Healthy recipes. Food inspiration. Healthy snacks 1. Healthy snacks 2. Healthy snacks 3. Garden of Vegan. 10 Healthy Food Blogs. How to eat healthy on a budget. How to eat healthy in college. How to eat healthy when dining out. How to talk to your parents about buying healthy food. Big list of healthy recipes.
Yes, fitness is 80% nutrition and 20% exercise. THAT DOESN’T MEAN EXERCISE ISN’T IMPORTANT. Forget the weight loss. Forget losing fat. Exercise is important for your body and your mind. You need both cardio and strength training in your workout routine for the best results and optimal fitness. I personally recommend to my clients at least 5 days a week of cardio (if you’re trying to lose weight. if you’re maintaining, trying to build muscle or just trying to be healthy, 3 days a week is fine) for 30 minutes to an hour, and at least 3 days a week of strength. If building muscle is your main goal, reverse those numbers (3 days a week cardio, 5 days a week strength). There are hundreds of different ways to workout, and just like with your nutrition, you need to find what works for you. Whether it’s running, the elliptical, Zumba, yoga, weight lifting, WHATEVER. Your body needs it. And like I said, your mind does too! Hello, endorphins! I’m going to go over cardio, strength, weight training for beginners, and yoga.
- Cardio: I know, we all hate it. I have a love/hate relationship with it. But unfortunately, we need it. Cardio, also know as cardiovascular exercise, is basically anything that gets your heart rate going. It’s good for your heart, your body and mind in general, weight loss, and stress management. Cardio is one of the main ways to burn fat. You want to try to get your heart rate into your target heart rate zone, which you can calculate here and monitor with a heart rate monitor/fitbit/etc. Cardio can be done hundreds of different ways, here are just a few: running, the elliptical, cycling/exercise bike, hiking, Zumba, fitness classes, some variations of yoga, swimming, HIIT, Insanity, Jillian Michaels and other workout DVDs, Pilates, and there are literally a bazillion other ways to do cardio. Just get your heart rate going! Like I said before, ideally you want to get 3-5 days a week, for 30 minutes to an hour of cardio.
- Strength Training: Do you even lift, bro? I feel like a lot of people just think ‘heavy lifting’ when they think strength training. While that is a very popular and awesome way to gain muscle, there are other ways as well! There are a ton of body weight exercises that will help you gain muscle and burn fat, here is a list of body weight exercises you can do anywhere! Try to target a different body part every day, ie. one day do arms, another day do abs, another day do legs. You can do full body workouts every day as well, if that’s your thing. You can also use handweights/dumbbells, and work your way up to heavier weights. Another way to build muscle is yoga! I’m going to go over yoga and weight training/heavy lifting in depth. Strength training, in any form, is necessary to build muscle, which in turn will help burn fat.
- Yoga: Ahhh yoga. My new favorite thing. I work at a yoga studio and will hopefully be doing my yoga teacher training soon. Anywho. There are a zillion different styles of yoga but my personal favorite is vinyasa flow. It’s cardio and strength, and you so get your heart rate up. Hot yoga is great too! You can do yoga at home, go to a studio, watch a video on Youtube, etc. Yoga is for everyone! I feel like a lot of people think it’s for super fit or super skinny people only. It’s not! Everyone can do it! I will have some helpful links, videos, and tips for you at the bottom of the workout section.
- Weight Training: I think by now we all know that lifting heavy does NOT make you bulky. It makes you super hot, muscular and toned. The key to weight training and lifting heavy is FORM. Do not sacrifice your form just so you can lift more. I would recommend starting with lighter weight/hand weights, to build up your strength, and then move on to weight machines, squat racks, Crossfit, etc. Here is a guide to weight training for beginners.
- Rest Days: You need at least one full rest day a week. Your body needs to rest, heal and build muscle. Yup, BUILD MUSCLE. Here’s the thing. When you’re working out, you’re actually tearing your muscles. It’s the rest and proper nutrition that builds them up.
- Here are some additional links to help you out: A Beginner’s Guide to Home Workouts. 30 Plank Exercises to Shock Your Body. Giant Yoga Master Post. Youtube Fitness Channels. HIIT Workouts. Blogilates Printable Workouts. Strength Training 101. How to Build Muscle. Workout Basics.
The Mental Side of Fitness
Fitness is a state of mind. Losing weight takes a certain mentality. I get asked all the time about where I found my motivation, how I stayed motivated, etc. The number one tip that I can give you is, if you don’t have one already, START A FITNESS BLOG. A fitness specific blog. Having people that are on the same journey as you and a place to log your progress and stay on track helps so much. I would not have done it if I hadn’t started this blog. Another issue a lot of people have is balance. How do you balance between eating too much, and eating too little? What if you have/develop an eating disorder? Unfortunately, it happens. I’m going to provide you all with a lot of links and resources for motivation, happiness, mental and eating disorders, and general life advice. Losing weight will not make your life perfect. You have to work for that mentally. Losing weight will not make you love yourself or your body. It is a daily journey. Fitness is a lifestyle.
- Ways to Stay Motivated to Lose Weight.
- Make a Weight Loss Inspiration Board.
- Start a Dietbet with Friends.
- Weekly Meal Planner Worksheet.
- Weekly Food and Exercise Recorder.
- My Workout Playlist.
- How to Beat a Plateau.
- Bad Day Remedies.
- Binge Eating Recovery Plan.
- Eating Disorder Hotline and Chat.
- Self Harm Alternatives.
- Ways to Deal with Depression/Stress.
- De-Stress Yoga.
- Apps You Need in Your Life.
- No Gym? No Problem.
- Learning Self Love.
Welp, I think that’s it! If you have any questions, my ask box is always open (keep in mind, I get thousands of questions a day but I try to answer as many as I can). I also do meal/workout plans online, and in person training. You can check out my personal training information here and email me at email@example.com if you’re interested! Just remember: if I can do it, ANYONE CAN. I went from being the most sedentary unhealthy person, to a personal trainer. It is possible. Remember to believe in yourself, and JUST DO IT. No one can do it for your or want it for you. You have to want it for yourself. And above all, STAY HEALTHY. Get healthy, and weight loss will follow. Thank you for reading this! I hope it helped! Thank you all for your continued support and love. Hopefully this will help you guys reach your goals!
Good luck, have fun, get fit. Namaste.
(banner by the lovely rhianna!)
Vegan One Pot Pasta Round Up
Individual Vegetable Quiches (makes 4)
Notice the change from ‘Vegan Bakery’ to ‘Vegan Kitchen’? well you should, because it means I’m posting savoury dishes now. I’m sure my 0.4 followers are as excited as I am.
Anyway, these are really good, apparently look and taste like they’re shop bought, and you dont notice there’s no cheese. I used 6inch flan dishes but I’m sure you could use one large one instead.
approx 3/4 pack just rol shortcrust pastry (its vegan! I know right…)
plain flour for dusting
for the filling:
300g silken tofu
70g vegan cream cheese
30ml soya milk
seasoning, all optional:
1tsp dried mixed herbs
1tsp ground black pepper
1/2tsp boullion vegetable stock powder
1tsp dairy free grated cheese replacer - I used cheddarese, can be bought in most big supermarkets
various chopped vegetables, to your taste. I used:
1/3 an aubergine
3 closed cup mushrooms
half a bell pepper
half an onion or 2 shallots
a clove of garlic
1. Pre heat oven to gas mark 5
2. Roll out the pastry to 0.5cm thick, dusting with flour. Then press into flan dishes.
3. Chop finely, then lightly fry onion and garlic in a skillet, adding peppers
4. Blend the filling ingredients and seasoning until very smooth
5. Fill the pastry crusts in alternate layers of vegetables and tofu filling, making sure all the gaps are filled, then finish with a slice of tomato on top.
6. Bake for 25-30 minutes, or until lightly browned. One large quiche will take slightly longer.
7. Unstick the sides with a knife, and either serve immediately in the dishes, or if you need to re-use them, place a plate on top and turn out upside down, then repeat to right it. These can be easily reheated in the oven for 10 minutes, or in the microwave for about one.
Just weighed myself and I’ve lost another 4.4lbs :)
I’m in a really good mood now!
How To Make Brown Rice Flour Tortillas (gluten-free, vegan)
Making your own gluten-free brown rice flour tortillas is so simple! With just a few ingredients you can make healthier tortillas at home. My recipe is egg-free and xanthan-free as well. I use a cast iron tortilla press to quickly press all of the tortillas, and then I cook them in a hot cast iron skillet on my stovetop. My children love to help with the entire process of making homemade tortillas too…otherwise I probably would not make them very often!
Vegan (Superbowl) Appetizer Round Up
YEAH YEAH YEAH!!!!
Get it all in me now.
Saving for another time
Well hello there, thank you for asking.
First off, I do not believe for a second that we are designed to eat meat. Why, you may ask? Well..
Firstly, our physical appearance. Let’s just look at our bodies for a second. Unlike other carnivores, we lack claws - something quite necessary to be able to catch, claw and kill animals, breaking apart skin an flesh in order to eat. Take a look at your hands.. do you think you would be able to rip an animal apart with your hands/nails? I know I sure wouldn’t, even with my long nails.
Speaking of eating, our teeth are also very different to other carnivores. "Oh but Rosie, if we weren’t meant to eat meat, we wouldn’t have canines!" Well, you see my little love bugs, our canines are much different to those of a lion or tiger, or even dog or cat. (Picture Comparison) Top - HUMAN, Bottom - CARNIVORE.
“Human teeth are broad, short, blunt, flat and spade-shaped like the teeth of other herbivores, not the fanged mouths of carnivores/omnivores. Most herbivores have canines, incisors and molars, which are used for ripping rough foods like apples, carrots or nuts. Some canines are also used for posturing; they are present to strike fear into the heart of any predator thinking about attacking. This is why hippos (vegans) have the fiercest canines on the planet! For the record, many people believe that lions are the kings of the jungle. But if you put a lion in a room with a hippo, the lion would look for a way out because nobody fucks with a hippo!”
If you’re still unconvinced - don’t worry, I’ve got much more in store for you!
Secondly, our digestive tract.
"Let’s compare the bodies of humans and herbivores to the bodies of carnivores and omnivores. First, the length of intestines in humans and other herbivores falls somewhere between 7 to 13 times the length of the trunk/torso section of the body (I am being generous compared to the research of Mills and the Messinas). In contrast, the length of intestines in carnivores/omnivores is only 3 to 6 times the length of the trunk/torso. (The length of the trunk/torso is used as the means of comparison rather than overall body length or height because humans are bipedal animals whereas most other animals are quadrupeds.) Moreover, the interior surface of human intestines is heavily fluted and striated, whereas the interior intestinal surfaces of carnivores/omnivores tend to be smooth in comparison. The relatively short intestinal length in carnivores/omnivores, along with the relatively smooth interior surface, allow rotting animal flesh, animal protein, casein, cholesterol, trans fatty acids and the excessive amount of fat found in all animal products to pass through quickly; that is why it’s impossible for any real carnivore/omnivore to clog their arteries. Clogged arteries, however, affects more than 50% percent of all meat, dairy and egg-eaters in this day and age!"
"But Rosie, if I don’t eat meat, where on earth will I get my protein?!"
Well, I’m glad you asked! “Contrary to the misinformation spewed forth by uninformed people, there is no shortage of protein in a vegan diet. All amino acids are found in the plant kingdom with alfalfa sprouts, almonds, bananas, bean sprouts, brazil nuts, broccoli, cabbage, carrots, coconuts, corn, dates, eggplant, filberts, goji berries, okra, pecans, soy, spirulina (seaweed), squash, sunflower seeds, sweet potatoes, tempeh (fermented soy), tomatoes, walnuts and wheatgrass being complete proteins. However, consuming all amino acids at one meal is unnecessary. Meat, dairy and egg-eaters receive NO benefit from eating complete animal-based proteins except having a complete chance at cancer, osteoporosis and a host of other ailments. 40 percent of the calories found in cauliflower and broccoli come from protein while most other vegetables contain around 30 percent protein. Beans, brown rice, cacao/chocolate (genuine cacao/chocolate is a bean so it’s naturally vegan), grains (all), hemp (milk/oil/powder/seed), lentils, nuts (all), seeds (all) and all vegan meats/dairy are great sources of protein, too. Even fruit has around 5 percent protein, which is the same amount of protein human babies receive from mother’s breast milk.”
Check out this chart!
"But Rosie, what about calcium! I need to drink cows milk don’t I?!"
Actually, no you definitely do not need to drink the breast milk from another species!
Here are some of the many vegan sources of calcium - açaí, apricots, avocados, beans (all), broccoli, cabbage, carob, carrots, cauliflower, celery, chickpeas (150 milligrams per 100 gram serving), chlorella, coconuts, dandelion greens, figs, grains (all), green leafy vegetables (especially parsley with 203 milligrams per 100 gram serving), hemp (milk/oil/powder/seeds), hijiki (sea vegetable with 1,400 milligrams per 100 gram serving), lemons, lentils (all), lettuce, mangoes, miso, nuts (all especially almonds with 234 milligrams per 100 gram serving), onions, oranges, prunes, raisins, seaweed (all), sesame seeds (1,160 milligrams per 100 gram serving), soy (226 milligrams per 100 gram serving), spirulina, sprouts (all), sunflower seeds, watercress, wheatgrass, yams.
"Moreover, mother cows make milk for THEIR babies and for THEIR babies alone. They certainly don’t make milk for baby humans, adolescents humans or adult humans. The human body has no need for cow milk, just as it has no need for dog milk, giraffe milk, zebra milk, camel milk, goat milk or rhinoceros milk. The only milk that anyone ever needs comes from THEIR own mothers’ breasts! And when weaning is completed, milk is never needed again. Without a doubt, dairy is the stupidest and most unnatural ‘food’ consumed by humans. Have you ever turned on a wildlife program and watched a lion tackle an antelope—not to kill her, but to suck milk from her teats? It’s high time for vegetarian hypocrites and selfish meat-eaters to wake up! If a mother cow is lactating, and her baby isn’t present, then the mother and the baby are being tortured. No debate. No discussion. The jury is in, and this case is closed forever.”
Also, did you know that cows milk/dairy products actually leach calcium from your bones - CAUSING osteoporosis?
”Animal protein contributes to the acceleration of osteoporosis because keeping blood and tissues at a neutral Ph balance always takes priority over keeping calcium phosphate in the bones. Bones can hold out for years with insufficient calcium, but blood and tissue cannot because they need phosphate to offset the acidity. When blood and tissues become acidic with animal protein, the body withdraws calcium phosphate from the bones and uses the alkaline mineral phosphate to keep the Ph levels of blood and tissue balanced. The calcium is then excreted through our urine. Since animal products are the only sources of acidic protein, people who consume the least amount of animal protein always have the lowest rates of osteoporosis and bone fractures. Interestingly, but not shockingly, Alaskan Eskimos, whoconsume large quantities of animal protein and rarely eat plants because of their icy environment, have the highest rates of osteoporosis in the world!”
Here’s a chart which compares a few things :)
Now, I know your question was regarding meat, but I felt the need to expand and talk about animal products in general.
- 80/10/10, Dr Douglas Graham
- Becoming Vegan, Brenda Davis
- The Food Revolution, John Robbins
- The China Study - T. Colin Campbell
- Main Street Vegan - Victoria Moran
- Forks Over Knives
- A Delicate Balance
- Food Matters
- Food Inc
- Fast Food Nation
- Are Humans Designed To Eat Meat
- Best Speech You Will Ever Hear
- Vegan Society
- Vegan Easy
- Veg Kitchen
- Happy Herbivore
- Chic Vegan
I know this is a lot of information, but I hope I have answered your questions as to why I believe we are not designed to eat meat.
I’m not vegan but the points she makes are really interesting and well researched. Worth reading and knowing! :>
These Avocado Onion Rings can be baked or fried and are great with any dipping sauce (I like tahini). If frying, just brown both sides in olive oil on medium in a non-stick pan. Cutting them into rings works best if the avocados are firm-ripe. Enjoy!
By Erin Gleeson for The Forest Feast
You might also like: Orange Avocado Salad
OH MY GOD