July 29th, 2014
July 28th, 2014
the-exercist:

Side Plank with Reverse Fly

Start in a side plank on your left side, holding your weight in your right hand with your right arm parallel to the floor.
Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to starting position to complete one rep.
If you feel unstable in this position, split your legs bringing your right leg forward to steady yourself.

the-exercist:

Side Plank with Reverse Fly

  • Start in a side plank on your left side, holding your weight in your right hand with your right arm parallel to the floor.
  • Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to starting position to complete one rep.
  • If you feel unstable in this position, split your legs bringing your right leg forward to steady yourself.

(Source: fitsugar.com)

rubyetc:

just in case?

rubyetc:

just in case?

July 27th, 2014

Natalie Dormer on Women and Body Image in Hollywood during SDCC 2014 (x)

(Source: rubyredwisp, via sassguardian)

stfuandlift:

This should be in EVERY gym

stfuandlift:

This should be in EVERY gym

(Source: stfuandlift, via rubyreed)

the-exercist:

Push-Up/Fly Combo

 Holding a dumbbell in each hand, kneel in push-up position with hands aligned under shoulders, palms facing each other. Extend legs or continue to rest on knees. Lower chest to floor until elbows are bent about 90 degrees. Press up, then lift right dumbbell out to shoulder height (as shown). Lower dumbbell to floor, then repeat push-up and lift left arm to complete one rep.

the-exercist:

Push-Up/Fly Combo

 Holding a dumbbell in each hand, kneel in push-up position with hands aligned under shoulders, palms facing each other. Extend legs or continue to rest on knees. Lower chest to floor until elbows are bent about 90 degrees. Press up, then lift right dumbbell out to shoulder height (as shown). Lower dumbbell to floor, then repeat push-up and lift left arm to complete one rep.

(Source: self.com)

July 26th, 2014
rubyreed:

"I’ve had some of my girls talk about their weight, and I actually talk to them honestly about it," says Banks, who mentors teens through her foundation and who, at the Flawsome Ball, helped to drive up bids during a fundraising auction. "There’s one thing you can do, which is say, ‘You’re great, you’re great, you’re great,’ which makes them feel good in that moment when you’re talking to them," Tyra explains. Then it goes away. "They go back in the crazy world of attacking, or looking in the mirror and not feeling good about themselves," Banks explains. "So what I tell my girls is, health is important, and we need to get our shapes in shape – not looking like somebody else." 

The idea, she says, is to balance health with reality. “A size 16 can be the best shape for you, and you can be healthy. I have a friend who’s a plus-size model, and she’s a size 18. She is fierce, she can bench-press, she can run longer than me. She has not an ounce of cellulite. My butt looks like an orange peel.” The answer for parents? Try showing a girl that “her that her body is beautiful, show her images of girls who are size 16 and healthy. But when you just say, ‘You’re great,’ it doesn’t last.”

Source

rubyreed:

"I’ve had some of my girls talk about their weight, and I actually talk to them honestly about it," says Banks, who mentors teens through her foundation and who, at the Flawsome Ball, helped to drive up bids during a fundraising auction. 

"There’s one thing you can do, which is say, ‘You’re great, you’re great, you’re great,’ which makes them feel good in that moment when you’re talking to them," Tyra explains. 

Then it goes away. 

"They go back in the crazy world of attacking, or looking in the mirror and not feeling good about themselves," Banks explains. "So what I tell my girls is, health is important, and we need to get our shapes in shape – not looking like somebody else." 

The idea, she says, is to balance health with reality. “A size 16 can be the best shape for you, and you can be healthy. I have a friend who’s a plus-size model, and she’s a size 18. She is fierce, she can bench-press, she can run longer than me. She has not an ounce of cellulite. My butt looks like an orange peel.” 

The answer for parents? Try showing a girl that “her that her body is beautiful, show her images of girls who are size 16 and healthy. But when you just say, ‘You’re great,’ it doesn’t last.”

Source

July 25th, 2014

jflofitness:

Do’s and Don’ts of: The Unassisted Dip

Hello friends!

Today’s 101 is one of my favorite exercises: the Unassisted Dip. When done properly, the dip effectively targets the chest (pectoralis major) muscle and all three triceps muscles (yes, there’s 3; thus the prefix “tri”).

To properly perform the Unassisted Dip (The Do’s):
- Grab parallel handles with palms facings inwards.
- Raise your legs off the floor by bending your knees and hips.
- Lower your body by bending your arms at the elbows, allowing your elbows to flare out slightly to the sides.
- Bend until you feel a slight stretch in the chest and/or shoulders (shoulders will be slightly lower than elbows).
- Squeeze your shoulder blades together and push your body back up until the elbows are FULLY straight.

What not to do (The Don’ts):
- Overly shrug your shoulders through either the downward or upward phase of the movement. This is excessive engagement of the trapezius muscle group and can cause much neck discomfort.
- Place too much stress through the shoulder. While this exercise will secondarily recruit the anterior (front) deltoid, it is NOT a shoulder exercise.
- Fail to fully extend the elbow at the top of the movement. I see this one ALL THE TIME. Full elbow extension allows for full range of motion (ROM) through the movement. Additionally, you DO NOT get full recruitment of the triceps group if you fail to fully extend (straighten) the elbow.

Take these pointers with you next time you hit the dip bars. If you find it’s too challenging to execute the Unassisted Dip with these protocols, then jump on the Assisted Dip machine and perfect that form! It will translate to strength gains, improved ROM, and decreased likelihood of injury.

Hugs n Shrugs,

Julia

(via the-exercist)

Hi there :) thank you for this blog. Can you give your take on the whole slim waist with big thighs and rear obsession? I have noticed it even in plus size tag? I have also noticed a surge in the popularity of 'waist trainers' to achieve this look.
Asketh - isoulmaya

the-exercist:

I love this question, it’s just such a huge one because it encompasses so many different elements. There’s been a lot of research that looks into the historical trends of the “ideal” female body shape, because this hourglass figure hasn’t always reigned supreme, but it’s tough to nail down specific reasons for why our society currently values the small-waist-big-butt shape. If I were to narrow it down a little:

1. It’s a sign of youth, wealth and privilege. Only a small portion of the population is going to have this sort of figure, thus making it a status symbol. It shows that you can afford a healthy and balanced diet, you have enough spare time to exercise regularly, you can afford medical treatment and supervision, and (if you aren’t naturally prone to the hourglass shape), you can afford professional intervention in the form of surgery or fitness products. Not everyone can look like this, and that’s exactly what makes it so desirable. 

2. It’s therefore a sign of Bootstraps. Women are supposed to work hard to maintain their bodies and appearance. Since the hourglass figure is commonly associated with a strict diet and exercise routine, we therefore believe that the only people who look like this are the people who “deserve” it because of their hard work and dedication. This belief lets the people on top of the hierarchy feel smug and satisfied with their position while looking down on all the undesirables below them, while the masses are told that their inferior social position is their own fault. 

3. It’s uses strength as an excuse to exert control over a woman’s body. Notice how most #fitspo is framed in a way that encourages women to exercise solely so that they can become more attractive. Squat rhetoric isnotorious for this. Women are constantly told to get active, but only if we don’t get bulky. If you dare to get too strong, you no longer represent the ideal #fitspo image. You become too masculine/muscled/big to represent the sort of dainty and sexually available aesthetic that appeals to straight men. So therefore, the small-waist-big-butt image is presented as the ideal strong woman, the one who lifts weights without ever intimidating the men around her. Gee, isn’t she sexy?

But as you said, it’s not just the fitness community that’s in on this. The hourglass figure pops up throughout the plus size community as well:

4. The hourglass shape is often thought of as the Acceptable Fatty. It’s the Fat Person that is still seen as attractive (gasp!) in mainstream media, which puts her in direct competition with other fat people. She has curves in all the ~proper~ areas and isn’t carrying around a big belly like those other fat women. Here, the hourglass body represents an ideal that can still be interpreted as fat while getting many of the social advantages of thin privilege. A lot of commercial plus size models will fit into this category. You’ll often see people reference the health of these hourglass women - When bigots try to prove that they’re not fatphobic, they’ll hold up photos of an Acceptable Fatty: She might be big, but it’s okay because she’s active and eats well and isn’t 300 pounds! See, I don’t hate all fat people!

And it’s worth mentioning:

5. It’s the result of racism and fetishization. White people want the black booty without the stigma that’s attached to it. Features like a big, round ass are associated with the hyper-sexuality and exoticism of Black and Latina women. It’s a way of commodifying WOC, segmenting their bodies and turning them into objects: “You’ve got a black girl booty!” “Tiny waist like a China doll!” There is absolutely a degree of racism in the way that the hourglass figure has been promoted recently. 

So in the end, perhaps the biggest explanation is:

6. The hourglass silhouette is the female shape that’s most fetishized by straight men right now. It’s painted as the feminine ideal because it emphasizes both highly sexualized regions (big tits and a big ass) while still placing value on the woman’s continued obedience (in the form of a thin waist). We as a culture value this body above all others because straight white men lust after it above all others. 

——> Because I know this will be brought up - None of this means that it’s bad if you have an hourglass-shaped body, or that you’re a bad person because you’re attracted to that shape. However, you are a jerk if you think this body shape should be considered more valuable and worthwhile than any other body. The problem isn’t that people occasionally look a certain way, the problem is that one body shape is being held up as superior to others. This is a cultural problem that the fitness community tends to feed into all. the. time.

The solution here isn’t to start insulting hourglass women - It’s to demonstrate that any body is valuable and worthwhile regardless of what it may look like. We need to stop believing that one shape is inherently better than another. The Body Positive community is wonderful in this sense, since it shows that all bodies have worth. And in terms of fitness, my Reclaiming Fitspo series has attempted to show that we can still venerate athletes while placing value on their accomplishments instead of their appearance. The more we think of women as people instead of as bodies, the better. 

healthymindishappy:


What is H.I.I.T (High Intensity Intervault Training)? :
It’s  a short burst of high intensity cardio movements for 2 minutes then going to lower intensity movements for 1 minute repeating this 5-10 times. 
You can do this on a cardio machine or you can do it without equipment. You can run, sprint, or walk (high intensity movements), and add in strengthening exercises (low intensity movements). 
The goal is to get your heart rate up as high as you can in the 2 minute bouts and letting your heart rate drop (not to resting) when doing the 1 minute bouts. 
Benefits on HIIT: 
1.    You burn double the calories in 15-20 minutes than with a 30-60 minute cardio session. 
2.    Best form of cardio for weight loss.
3.    You engage more muscles during the session, which means you, burn more fat. 
4.    Increases your metabolism (you burn even more calories during the after burn). 
5. You don’t need any equipment, you can do the workout anywhere and whenever it’s convent for you. 
6.  H.I.I.T challenges you and helps with boredom.

healthymindishappy:


What is H.I.I.T (High Intensity Intervault Training)? :

It’s  a short burst of high intensity cardio movements for 2 minutes then going to lower intensity movements for 1 minute repeating this 5-10 times.

You can do this on a cardio machine or you can do it without equipment. You can run, sprint, or walk (high intensity movements), and add in strengthening exercises (low intensity movements).

The goal is to get your heart rate up as high as you can in the 2 minute bouts and letting your heart rate drop (not to resting) when doing the 1 minute bouts.

Benefits on HIIT:

1.    You burn double the calories in 15-20 minutes than with a 30-60 minute cardio session.

2.    Best form of cardio for weight loss.

3.    You engage more muscles during the session, which means you, burn more fat.

4.    Increases your metabolism (you burn even more calories during the after burn).

5. You don’t need any equipment, you can do the workout anywhere and whenever it’s convent for you.

6.  H.I.I.T challenges you and helps with boredom.

(via wannaberunnerrr)

July 24th, 2014