No one runs in my family.
I am not built like a runner.
My bones aren’t weightless.
My legs aren’t gazelle-like.
As a child, no one ever said,
“Now that one…she’s going
to be a runner.”
I am not a marathon runner.
But, I know that no one
is a marathon runner until
they actually run one
”~ Nike.
(via runfit-foodforfuel)
(via doitforyourhealth)
-Clean Room
-Best Buy
-Clean Bike
-Drop off bike at Sugar Cycles
-Call Summer, Suzanne, and Serene
-Run baby, Run (Memorial)
-Buy Caffeine Pills
What the female body looks like at different body fat percentages
Wow take a look at that! Where do you stand? As you can see, as the levels of body fat begin to increase, loss of definition becomes more and more apparent. Don’t take this too close to heart though, because 2 people with the same body fat percent can actually look totally different. See below:
Will 2 people with the same body fat % look the same?
No. It isn’t all about body fat percent, it’s about lean muscle mass too. If these 2 women were the same height, let’s say 5’ 5”, I bet the girl on the left weighs around 118 and the one on the right, 95 lbs. How you build muscle (or not) will determine the your physique. Left girl obviously lifts weights and right girl does not, but the layer of fat from their muscle to skin is the same. Does this make sense? Body fat is just the thickness of the fat you have. Your overall shape is determined by your musculature.
What’s your body fat %?
Above is a great chart that matches up your body fat % with fitness level. The people in “essential fat” are usually Olympic athletes or serious fitness competitors. At this low of a body fat % women will lose their periods completely! I hear that most bikini models are around 14-15%, so that would put them in the “athlete” level.
How to find your body fat percent?
1. Skinfold Measurement (Skin Pinch)
2. Bioelectrical impedance analysis (Handheld/Scale Deviced)
3. Dual energy X-ray absorptiometry (Dexa Scan)
4. Height and circumference methods (Measurement Collections)
5. Hydrostatic Testing (Underwater Density Test)The skin fold test is what I used to determine by body fat percent. You will need a personal trainer or someone who knows how to use calipers to do that for you because he or she will have to pinch your fat and measure the mm of fat thickness in 7 different areas, some of which you will not be able to reach for yourself, like your back.
I know a lot of you may not have access to calipers, a personal trainer, or a gym, so here’s a quick and semi accurate way to see where you stand. This is #4, the height and circumference method - use this online calculator, a scale, and a measuring tape to see where you fall:
http://www.active.com/fitness/calculators/bodyfat/
Remember, this will not be completely accurate so proceed with caution!
What am I?
In the picture above, I am 17.5% body fat and 118.4 lbs. I’m 5’5”.
Finding a balance…
Don’t get too sucked in by the numbers. What matters is how you look and feel at the end of the day. I know a lot of young girls just want to be 105 lbs and will do anything to get there. (I get so many emails about this…) But remember, if you want to get thin, take into consideration your health as a whole. Think of it as getting FIT not as getting skinny. I love that through my workouts, not only have I achieved a more toned body, but I also have gotten so much stronger!
Some of us want the skinny actress look, others want bigger butts or bigger boobs, while a select few fancy looking like body builders on steroids (see 1st photo). Whatever it is you want, I encourage you to follow through with you goals as long as you feel strong and healthy doing it. Okay? Also, remember to be happy with the journey too. Because what happens when you get to your goal weight and you don’t experience an instant burst of joy like you had always dreamed? Well, that’s why you gotta embrace your healthy lifestyle. Keyword: lifestyle. It doesn’t end when you reach your goal…it becomes your life. So love it now.
(via fuckfatlivefit)
Good Morning!
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(via fitnessinspiration)
Broccoli
- Contains indole-3-carbinol and sulforaphane, which help protect against breast cancer.
- Broccoli also has lots of vitamin C and beta-carotene.
- One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber.
- Don’t overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients.
- Squeeze fresh lemon on top for a zesty taste, added nutrients and some vitamin C.
I love broccoli! <3
My favorite veggie! :D
