Was bored last night and broke out the nail polish
I can already hear the groans, but I’m telling you once and for all: the best exercise for anyone to learn & do is the push-up.
Regularly adding pushups to your workout won’t just strengthen your chest. It’s a total body exercise that will also shape your shoulders,…
The Back On Pointe Pull-Up Challenge is almost here!
Want to strive towards doing a pull-up or chin-up? Here’s the challenge for you!
- The two calendars above are to be followed as closely as possible during May and June.
- Each workout category (One, Two, and Three) has 6 available workouts in it for you to choose from.
- Each Friday, try to do a pull-up/chin-up. Write down how many you can do or how much assistance you needed to do one. This will help you track your progress.
- If you’d like to be in a small group, which will meet up on Fitocracy (or other sites as you choose) or would like to be a small group leader (you must be able to do pull-ups to be a group leader), please send me a message with your Tumblr and Fitocracy usernames and I will assign you to groups.
- To keep other challengers updated with your progress, either use the tag BoP: Pull Up Challenge on Tumblr or talk to us in the Back On Pointe Fitocracy group.
- Workout One v.1
- Workout One v.2
- Workout One v.3
- Workout One v.4
- Workout One v.5
- Workout One v.6
- Workout Two v.1
- Workout Two v.2
- Workout Two v.3
- Workout Two v.4
- Workout Two v.5
- Workout Two v.6
- Workout Three v.1
- Workout Three v.2
- Workout Three v.3
- Workout Three v.4
- Workout Three v.5
- Workout Three v.6
- Chair Dips
- Bench Dips
- Bird Dogs
- Weighted Bird Dogs
- Dumbbell Rows
- Two-Arm Dumbbell Rows
- Dumbbell Shoulder Presses
- Dumbbell Chest Presses
Dumbbell Reverse Flyes
- Dumbbell Tricep Kickbacks
- Dumbbell Tricep Extensions
- Dumbbell Front Raises
- Bicep Curls
- Lat Pulldowns
- Close-Grip Lat Pulldowns
- Wide-Grip Lat Pulldowns
- Inverted Rows
- Negative Pull-Ups
WORKOUT LINKS and STUFF (found on tumblr)
DON”T HAVE TIME?!: Here are QUICK WORKOUTS
BodyRock Cardio Exercise Workout:
30 Day Shred:
Ripped in 30:
6 Week 6 Pack:
The Biggest Loser:
Tone It Up:
Week 1: Run one minute. Walk 90 seconds. Repeat eight times. Do three times a week.
Week 2: Run two minutes. Walk one minute. Repeat seven times. Do three times a week.
Week 3: Run three minutes. Walk one minute. Repeat six times. Do three times a week.
Week 4: Run five minutes. Walk two minutes. Repeat four times. Do three times a week.
Week 5: Run eight minutes. Walk two minutes. Repeat three times. Do three times a week.
Week 6: Run twelve minutes. Walk one minute. Repeat three times. Do three times a week.
Week 7: Run fifteen minutes. Walk one minute. Run fifteen minutes. Do three times a week.
Week 8: Run thirty minutes continuously.
Okay seriously noting this for myself. I am doing this when I get back to the gym in a week and a half or so. Yes please!
I’ve been putting off posting this for months because I keep finding more awesome workouts! I hope you guys find this helpful and have fun trying out all these great workouts. May you burn lots of calories, sweat buckets, and look hot :)
Cardio & High Intensity Interval Training (HIIT)
Tone It Up Beach BABE video
BodyRock.tv Hot Body Workout video
BodyRock.tv 4 Minute Workout video
BodyRock.tv Hardest Workout Ever video
BodyRock.tvHard Bodies Getting Harder Workout
BodyRock.tv 6 Minute Workout video
BodyRock.tv Run The World Workout video
BodyRock.tv Hot Attack video
All Over Body Toning
Tone It Up Arms, Abs, and Legs Pyramid video
Tone It Up Bikini Abs & Thighs video (with yoga ball)
Tone It Up Sandcastle Workout video
Tone It Up Bikini Body Workout with Self Magazine!
Tone It Up Bikini Blast Circuit Workout video
Tone It Up Bikini Body Workout with Self Magazine!
Pop Pilates Till The World Ends video
Bodyrock.tv I’m Into You Workout video
skinnyyogagirl’s 1000 Rep Workout
skinnyyogagirl’s Full Body Cardio & Strength Workout
skinnyyogagirl’s Burning Body Workout
Pop Pilates Flat Abs Challenge video
Pop Pilates 3 Minute Ab Challenge video
Tone It Up Tighten & Tone Your Abs video
Tone It Up Itty Bitty Bikini video
Legs & Butt
Pop Pilates Slimming Inner Thighs & Calves video
Pop Pilates Inner Thigh Insanity video
Pop Pilates Saddlebag Shaver video
Pop Pilates Standing Pilates for Legs, Butt & Obliques video
Pop Pilates Butt Blaster video
Tone It Up Bikini Beach Bum video
BodyRock.tv Abs Now Workout video (I know it says abs but it works the thighs more)
BodyRock.tv 300 Squats Challenge
skinnyyogagirl’s Legs & Butt Workout
Dashama Sun Salutations video
Dashama Sun Salutations 2 video
Dashama Hip Stretches
Tara Stiles Bend It Like Tara video (my favorite stretching video)
exercisetv.tv Yoga Fitness Plus 45 minute video
exercisetv.tv Beginner Yoga 20 minute video
exercisetv.tv Yoga Sculpt 30 minute video
exercisetv.tv Yoga Fitness Fusion 45 minute video
Yogis Anonymous Hurts So Good Power Yoga 95 minute video
Yogis Anonymous Blissed Flow Yoga 90 minute (love love love this one!)
(via backonpointe)Source: startnew-habits
HOW TO TAKE CARE OF YOURSELF DURING A BAD BODY IMAGE DAY:
1. Recognize that fat isn’t a feeling.
There are always underlying emotions that we attach to feeling fat. When the “I feel fat” thoughts start up, try to identify what you’re feeling underneath the body dissatisfaction. Are you feeling lonely? Anxious? Invisible? Scared? Ashamed? Inadequate? Whatever the feelings are recognize that they are separate from your body.
2. Treat yourself as you would a friend.
Because it’s difficult to be kind to ourselves in the moment when the body hating thoughts take over, try responding to your thoughts as if you were supporting a friend. What would you say to someone you loved who was battling your same struggle with body image?
You wouldn’t tell them to not eat for the day in order to compensate for what they ate the previous night. You wouldn’t tell them to punish themselves for their body size through over-exercise, self-harm, or abusive eating habits. You wouldn’t tell them they were worthless or unloveable because of their weight. So why do you tell yourself these things? Break the cycle and start treating yourself like a friend—you deserve that kindness and love from everyone, especially yourself.
3. Recognize that you are so much more than the size of your body.
What you look like does not define you. It doesn’t discount your worth as a human being. You are so much more than a number on the scale. As a living, breathing, feeling human being you have inherent value. You are special and important and loved. You exist and therefore you matter.
Your appearance is such a small part of who you are, and it certainly doesn’t warrant enough power to discount the person you are inside. You aren’t your body or your weight—you are your goals and dreams and passions and values. You are your strengths and talents and insight. You are a soul and a spirit and a force of nature. Your body does not define you.
4. Shift your focus from the external to the internal.
Make a list of all the people you look up to and are inspired by—not because of their weight or appearance, but because of who they are and what they do. Write out all the qualities they have that make you appreciate and value them.
Use the list as a reminder that it’s the internal things—our dreams and passions and goals and morals and insight and character—that truly define who we are and draw people to us; not how we look.
You are no exception to this. Try making your own list of things you like about yourself that have nothing to do with appearance or body size. If you have a difficult time creating one, ask some friends and family to help you.
5. Think about what you want to be remembered for after you die.
I don’t want people to remember me for what I looked like, what size jeans I wore, or what I weighed. I want to be remembered for the person I am. I want to be remembered as someone who brought about positive change in the world. I want to be remembered as loving friend, partner, and family member. I want to be remembered for my passions and my creativity and my strength. I want to be remembered as someone who made a difference. What do you want your legacy to be? Chances are, it doesn’t have to do with weight.
6. Instead of focusing on the size of your body, start focusing on what your body allows you to do.
The human body is an incredible force. When we get caught up in the number on the scale and size of clothes however, we forget just how lucky we are to have a fully functioning vehicle to engage in life with. So stop hating your body for the way it looks and start acknowledging and appreciating your body for all that it allows you to do.
Make a list of each activity and feat your body helps you to partake in and accomplish. If you want to be even more specific, list out each body part and describe all the things you wouldn’t be able to do without it. Your body is strong, powerful, and beautiful, regardless of it’s size. Choose to treat it with love, compassion, and gratitude instead of hate and judgement.
7. Challenge your negative thoughts.
You may not be able to change the way you feel about your body today, tomorrow, or a month from now, but you can begin the process by challenging the thoughts in the moment. Write out a dialogue between your negative voice and a healthy voice. If you have a hard time coming up with positive counters to the negative thoughts, pretend that you are speaking positively about a friend or loved one.
Even if you don’t believe the things you say to counter the voice, it’s still important to speak out against it, because each time you argue with the thoughts, you are taking away some of their power and reclaiming your own. The more you challenge the thoughts, the less you will believe them. The more you argue back, the easier fighting the voice will become.
8. Allow yourself to feel your feelings.
There is a lot of built up energy and emotion underlying the way we feel about our bodies. Holding in how we feel or engaging in behaviors to numb out may make us feel better in the moment, but in the long run, it doesn’t remedy the pain we feel. It doesn’t make us feel better and it keeps us stuck.
Releasing the energy and painful emotions underlying our body shame requires us to feel our feelings. Whether that means throwing a tantrum on the floor, venting to a friend on the phone, punching a pillow, screaming in your car, or crying in bed, you need to allow yourself to feel your feelings. Let go of the judgement you have about what you feel and recognize that you are feeling these things for a reason. Give yourself permission to release your emotions and let everything out.
9. Do self care.
When you’re struggling with body image, distract yourself with healthy coping mechanisms. Take a bubble bath, get a message, ask for a back scratch, cuddle with a pet, make plans with a supportive friend, watch your favorite movie, get a manicure, listening to calming music, do deep breathing—whatever it is, make sure it’s something self-soothing and helps you get out of your head.
10. Be kind with yourself.
You may not be able to control the way you feel about your body, but you can control what you do in response to how you feel.
Instead of beating yourself up, you can choose to treat yourself with compassion. Instead of engaging in unhealthy and abusive behaviors, you can choose to do self-care. Instead of treating your body as an enemy, you can choose to treat it as a friend. Instead of isolating yourself, you can choose to reach out for support and surround yourself with positive people who make you feel loved and accepted. Instead of agreeing with the negative thoughts, you can choose to challenge them.
***You have more power than you think—don’t let the way you feel about your body keep you from living.
Coping with bad body image days may not be easy, but it is possible.
Don’t give up.
You aren’t alone.
Things can and will get better.
I needed to read this
(via backonpointe)Source: internal-acceptance-movement