Consistency - Tumblr Posts

The worst part is the color of the sky is exactly the same as what's outside my window, and it's only 5pm. I honestly read this and thought that the whole nation was being clouded over by a fucking wild fire same as my little town.

Body Transformation for Heavy Set People

Transforming your body requires time and effort.  It is accomplished through building lean muscle, tightening stomach and back muscles, and shrinking fat cells through consuming the fuel they store.  This article will focus on calorie burning, by combining a series of trans-formative programs together.

#1. BEING MINDFUL

Pay Attention! Reflect!  Celebrate!

There are four aspects to track when executing a transformational program: Self Image, Effort, Reflection and Celebration.

Transformations requires an understanding of the motivations behind the need to transform, the resistance to transformation, and why YOU don't want to transform.  Keeping a journal about this subject helps practitioners understand self doubts and judgments, work ethics and efforts, and things that encourage or discourage training.  

Study and reflect your journal and articles on transformational programs.  If one system doesn't work, try another, and then another. Figure out what works for YOU!  Maybe you need to do a combination of things that build muscle, build stamina, and maintain flexibility.

The ultimate progress journal will be how the body responds to training. With that said, tracking effort helps to determine what is working and not working.  When tracking program change effects, insure  changes are given a reasonable time frame.  In human body terms, changes range from 2 weeks to 3 months to a full year.

Journaling also helps identify when milestones have been reached.  Unlike SMART Goals, body transformation work requires Simple Manageable Achievable and Realistic goals.  Time is not a factor in transformation, since recognition of the achievement won't be realized till well after having achieved it.  It will be a realization, “I'm there and maintaining it!” Celebrate these moments with people who have helped you achieve this transformation.  

#2. CONSISTENCY / ROUTINE

The easiest way to be consistent is by building a daily routine and committing to it. It seems easy at first; then harder due to competition, boredom or both; and eventually becomes a natural part of who you are. Journaling thoughts demonstrates the individual struggle and progress being made to achieve your targeted transformation.  

There are cell phone apps that prompt individuals to do things during their day:  Take supplements. Eat a meal.  Work out.  Journal.  And so on.  They will also help you reflect on the progress to achieve this routine's consistency.  

#3. WEIGHT TRAINING

The theory is, the more muscle you have, the more energy you burn.  There are many programs that build muscle:  Body Building, Power Lifting, Olympic Lifting, Resistance Training, and Yoga .. just to name a few.  

Lean muscle burns more calories to maintain its activity. The best way of increasing lean muscle is, of course, weight training. Training that contains compound movements, vs isolation exercises, consume more energy, since more muscles are active during the exercise. An example is, heavy lifting with low rep ranges - six reps for presses and pulls. Higher rep ranges can be done when training calves, abs and arms.

There are many sites, sources, and books on the subject of weight training. It is recommend that a personal trainer be involved to demonstrate the techniques, and insure that they are being performed properly to receive the greatest benefit from the exercise and avoid injury.

As mentioned, a strong stomach and back (core) are an essential part in any body transformation, since this is the primary place the body stores extra energy.  A weak core will prevent compound exercises from being executed.  And, while situps are the main stay to a 6 pack stomach, planks and squats are the path to a strong core.

#4. INTERVAL TRAINING

Preparing for weight training requires a good warm up routine using a series of intervals. Interval routines are short burst of intense activity, like sprints. Initially light to warm up, then heavier and harder as the body responds positively to the exertion.  These routines should resemble the exercises to be performed.  Thus, slowly warm up the muscles and prepare them to manage heavy loads or work for longer durations.  

At the time of this writing, there is no good reference site that identify 1000's of HIIT (High Intensity Interval Training) routines.  Therefore, create a search worm to find find these routines through various synonyms: HIIT, Aerobics, FITT,

When combined with your heavy lifting the body sweats for 1 to 2 hours after the work out.  In achieving this milestone, the transformation process will begin to show results.

#5. DIETING

In examining diet, there are four things to consider:  tracking what you eat, discovering what you like to eat, how often you eat and portion size.

Instead of tracking calorie intake, take pictures of the food you are eating.  This builds an immediate feedback loop through journaling that encourages healthier choices.  

Identify the things that you like to eat. To build a healthy diet plan, use several picture cook books to identify dishes you like to eat.  

Americans are accustom to eating 3 meals a day: breakfast, lunch and dinner.  This routine works against those trying to transform their body.  One reason why the body maintains a lot of energy stored in fat cells is due to inconsistent eating habits that make it hard for the body to know when needed nutrients will be available.  Thus, when sugars and nutrients are consumed, they are moved to fat cells almost immediately.

A better diet plan is a mix of the Adkin's diet and Hypoglycemic's diet plan.  In this plan, there is a reduction in sugar, an increase in protean, and it is served through a series of small meals.  The plan calls for 7 to 11 meals a day spaced every 2 hours:  breakfast, salad, protean, pasta, fruits & nuts, desert, salad, protean, pasta, fruits & nuts, and desert.  This plan substitutes simple sugars from starches for fruits and veggies and complex carbohydrates in pastas. Thus, as Dr. Adkins stated, “You are are loosing weight due to deficit in carbohydrates.”

Review the full list of supplements from a vitamin shop. Some diet plans call for supplements.  Some bodies are unable to produce them.  For example, if doing heavy lifting, DOMS – Delayed Onset Muscle Soreness – is a disabling / debilitating pain that is experienced after a workout and can last up to 2 weeks.  The causes and cures are varied. However, one supplement that seems to help is Glutamine.

When considering portion size, consider that the average person's stomach is the size of their fist.  The average meal (in a 3 meal a day plan) eaten, is 3 to 4 times that size.  This affects the how large a salad, a protean dish or fruit bowl will be.  The suggestion is, find a bowl that is the size of your fist, and use that to measure your meals.  

If you choose to eat every 2 hours, then adjust the daily routine to prepare the meals every morning.  This way, the meals are ready to go, and require fewer interruptions throughout the day to consume.

#6 WATER

There are many different things to consider when consuming water.  Should it be room temperature or ice cold vs boiling hot.  Should it be bottled or tap water.  Should it be run through a purifier or pulled from a mountain stream?  Or should it just be bottled from fresh snow?

On average, every human should drink at least 1 gallon of water to help their liver and kidneys function properly.  The easiest way to do this, is to sip water all day long.  Depending on the types of water you like, there are USB devices that keep the water at the temperature preference of your choice: Hot, Warm, or Cold.

What helps flush waste material from the cells as they worked and rebuilt.  Remember, when the body sweats it is expelling water that must be replaced. Drinking fresh water during this period helps. Keeping the body hydrated, will help muscles respond positively to exercise at all levels of intensity.

#7. INDICATORS

Many transformation plans suggest recording numbers.  As mentioned above, pay attention to how your body responds. It is a better indicator to how added time, exertion and weight are affecting your body.  Recording numbers can lead to a disheartening effect that SMART goals are not being achieved.  And, as mentioned above, SMART is not the goal, SMAR – Simple, Manageable, Attainable, and Realistic goals are the focus. Time is not a factor in transformation.

Weight measurements are accurate after 6 to 8 hours of fasting and purging. Expect daily measurements will go up and down.  However, when doing body transformations, the goal is to replace stored energy with muscle tissue, so weight changes may not be relevant in comparison to Body Mass Index and Muscle Mass.

While many obese people have to resort to liposuction and plastic surgery, it should be noted that the body maintains a consistent number of fat cells. Thus if they are sucked away through liposuction, they will return. Keeping them small is the goal.

Another indicator used is waistline.  This size is affect by eating late at night, which causes intestinal gas production that presses against the stomach walls, and causes the stomach muscles to lengthen in response.  Working the core, will reduce this effect. As will restricting food intake 6 hours prior to sleeping.

There are many more indicators: Blood Pressure, Heart Rate, Sugar Levels, Energy Levels, Stamina, Boredom to name a few.  Find indicators that will that determine how the body is reacting to the level of effort being exerted.

For the humans, cerebral retention (memories) serve as a mean to their "past". But for a non-human that my Being is, memories not only serve to just to "re-member" with the cerebral retention, but to maintain consistency to the continuation of my Being itself. It does not serve as a phase of time for my Being. There is no past, no time either. Chronology is simply a concept of the humans.

If you spend 100 hours a year in any discipline, (which is only 18 mins a day) you'll be better than 95% of the world in that discipline.

Consistency is everything.

Each new day, begin it as though it were your last. Challenge yourself to be better than your best self, reach for the furthest entity in the night sky, explore all possible routes that life has to offer other than routes of comfort, apply yourself with the maximum effort that you should administer for yourself, make things happen, and make your life worth living. Life is too short for indecisiveness and contemplation. If you Challenge, Reach, Explore, Apply, and Make, you will have achieved success. The key is to not stop here, but to continue to be a success tomorrow.

CSRead

Never lose sight of your destination and do not fret over your pace. You'll get there eventually just keep going.

CSRead

by Dr. Jeanne Sheffield Estrada

Character is not inherited or simply obtained by being around outstanding people.  Instead, it is created by persevering through difficult problems - and overcoming them.

The Bible tells the story of people that despite circumstances, opposition, or persecution, persevered through situations that were seemingly impossible. Great characters of faith like Joseph, Moses, David - and most significantly Jesus - worked through difficulties beyond what most of us could not imagine. However, all of them eventually not only overcame but persevered to victory. Despite the challenges and suffering set before them, they persevered in the face of their severe trials and tribulations by putting into practical practice faith with persistence.

Because we live in a fallen world, problems will arise, and the unpredictably in this year of 2020 is a sobering example. The good news is that Isaiah 9:6 says that we have a great “Counselor” on our side to help us work through every obstacle and His Name is Jesus.

Perseverance takes practice performed with persistence. While we are all inundated by problems in this life, as you persist in overcoming problems that you have resolved, the better you will become at resolving them going forward, and by doing so, by default you will inherit CHARACTER.

God Bless Your Day, Jesus Loves You

NotesOnLife.org

Mute distractions and concentrate.

Identify your goals.

Prioritize by urgency and complexity.

Work on these goals regardless of how you are feeling in the moment. Emotions are fleeting.

YOU ONLY FAIL IF YOU STOP WRITING - RAY BRADBURY

We all deserve assurance and consistency.

Everyone wants something real until they meet someone whose real standards challenge them to be real consistent, real considerate and real committed.

a collection of yams from da discord (and a beerus)

I have always been of the opinion that consistency is the last refuge of the unimaginative...

Oscar Wilde

When one's unable to have anything beyond their practical reality, to repeat those practical realities day after day, with ongoing time more and more often, is the only way of forcedly convincing their subconsciousness that they are, indeed, alive, and living with any purpose.

Emily Yvonne

#الاستمرارية او #الثبات على الأمر اهم من المثالية او الكمال 💯👏💪

#Consistency is more important than #perfection

#لا_تستسلم #العراق #بغداد #الموصل #اربيل #دهوك #كربلاء #النجف #البصرة #السليمانية #تامبا #فلوريدا #حكمة #اقتباسات #مقولة #نصيحة #اكسبلور #اكسبلور_فولو   #wisdom #advice #quote #quotes #tampa #florida

Watch "How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)" on YouTube

Habits that are helping me have balance and peace ୨୧

! Waking up at and sleeping at the SAME HOUR and ON TIME → Evade procrastination, feel more energized

! Have a morning and night routine and complete them at the STABLISHED time → Evade procrastination, feel good by maintain my personal devotion, achieve healthy habits as normal activities

! Stopped listening to music, podcast, overall background sounds → Have more silence, stop distracting myself and stop overconsumption

! Have a healthy diet of 4 daily meals, drink water only, one fruit at least and cut sugar and junk → DEFINETLY more energy, helps with my gain weight journey, feel good by feeling healthy

! Use less than 3 daily hours my phone by using timers and only using it for emergencies or academic activities → Less headaches, evade procrastination and focus on better and healthier activities with that time

! Read 10 pages atleast of a book daily → Acquire more knowledge, helps me gain concentration and reading skills

! Plan and reflect monthly, weekly, daily and use a habit tracker → Keep myself organized and helps me focus on my goals, habits and desired self

! Have a power nap of 30 minutes - 1 hour → Helps me feeling energized, better than wasting it scrolling

! Prioritize my studies: do my homework and assigments right away at college and study when possible → Not having to do these tasks at home, more free time, keep myself responsable and top student

! Prioritize investing time doing things I like → Helps me with having fun and feeling good, have a "not everything is about work" mindset, feel lighter throughout my weekly schedule (productivity wise)

! Write daily journal prompts → Understand myself better, release thoughts

And suddenly my life started looking this way...𝜗𝜚

How to Be Consistent

Specifically with skin care, hair care, nutrition, and exercise routines.

Don't do it because you want to become beautiful, do it because you want to take care of your body. This mindset may not seem like a big deal when it comes to staying consistent with routines, but it makes more of a difference than you realise!

If you're doing it because you want to become beautiful/glow up/change yourself, then it will be really hard when you don't see the results you're looking for. On those hard days when you don't feel like doing it, you'll think things like "why am I doing this when I'm not getting results?" or "why am I doing this to look good for other people when I know I hate it?". Things like that will not only make you want to stop, it will also make you hate the process and the routine itself.

However, if you do it because you love yourself and want to take care of yourself, it's easier to push yourself to do it on those hard days. Instead of hating the process and giving up, you'll think "I know it's good for me, so I'll do it" or "I know I'll feel better after I do it". And, even if you don't feel like you can complete the whole routine, it's easier to push yourself to do an easier version of it or just do a little bit instead of the whole thing. That's because you know that doing a little bit will make you feel good and taken care of. It's also easier to tell when a routine isn't working for you because success is not determined by how you look, it's determined by how you feel. If you are hating a routine, that means you're doing it wrong and it needs to be changed in a way that makes you feel better. If you try a huge skin care routine but find out that you get overwhelmed by all the products, then simplify it. If you try running on the treadmill at the gym but start dreading the gym because you hate running, try a different form of cardio. If you cut something out of your diet but find that you're miserable everyday because of it, then consider reducing it instead of cutting it out completely. Your routines should feel good to you and be tailored to your preferences. That also helps you to stay consistent, because you are doing exactly what you want to do and what you are comfortable with.

I hope this advice helps! Stay consistent 🤍

Improving Your Relationship With Food And Movement

Hey babesss I have improved my relationship with food and exercise these past few months. It was hard because I had to break down a lot of negative feelings and thoughts I had built around certain foods. I started yo-yo dieting and restrictive eating when I was 10 years old and it has had a lot of negative effects on my body not just physically, and mentally, but socially as well. These tips have changed my life and I hope they help you as well<3333

Signs you have a negative relationship with food.

♡ You think of food all the time. You think about what you're going to eat next and overthink your meals, and the calorie counts.

♡ Feeling guilt over your food choices. Whenever you eat something that might not fit into your “diet” you feel guilty and say negative things about yourself or “punish” yourself by excessive exercise or extreme restrictive eating. 

♡ You must earn your meals. This ties into the previous sign, you feel like you have to earn your meals through exercise and restrictions.

♡ You binge eat. Binge eating is having a large amount of food in a short period, accompanied by feelings of loss of control.

♡ You ignore hunger cues. You feel the urge to eat but don't allow yourself to because of a certain diet or restrictive eating.

♡ You can’t keep your favorite foods in the house. You can’t control yourself around your favorite foods due to going a long time without them because of restrictions.

♡ You emotionally eat. Using food to comfort you is okay sometimes BUT it becomes a problem when you turn to food constantly whenever something bad happens and causes negative emotions.

♡ It is stressful going out to eat. You can’t enjoy yourself at restaurants or turn down invites to restaurants or events because you are overwhelmed by the idea of food and calories.

♡ You’re stuck in a diet culture mentality. It is okay to want to lose or gain weight and get into a healthier body but you can do this without restrictive eating. 

♡ Your body dictates your food intake. If you are bloated you eat little or skip a meal altogether.

Signs you have a negative relationship with exercise.

♡ You use exercise as a punishment. Whenever you overeat or feel like you have you make yourself exercise for long periods.

♡ You feel guilty when you miss a workout. As women sometimes we can’t work out the way we want to because of our menstrual cycle and you need a break and it is okay to take a break.

♡ You exercise even if you're injured. Rest days are okay working out through injuries only makes injuries worse.

♡ You do workouts you don't like. You're focused on burning calories and not the enjoyment you feel when working out.

♡ Affecting your social life. You might excessively work out to the point you're missing events and invites to work out.

Tips to improve your relationship with food. 

♡ Learn about nutrition. A lot of us are uneducated on nutrition and how we should be eating to prevent excessive weight gain and malnutrition I will recommend a lot of books below to start your education on nutrition.

♡ Practice mindful eating. Slow down and become aware of what is happening to your body when you eat certain foods, and your hunger cues, and don’t make any judgments. Eat foods without distractions such as TV, books, and phones. Take your time to chew and taste your foods. Mindless eating is eating without control or out of boredom.

♡ Stop labeling foods. We tend to use the words “good” and “bad” when talking about foods. However, labeling foods can harm your relationship with foods. Welcome all food groups into your diet. Making food decisions shouldn't make you feel like a bad person or a good person. 

♡ Find enjoyment in food. Focus on enjoying food and the pleasures that come with preparing and enjoying food with others.

♡ Allow yourself to eat the foods you enjoy. It is okay to eat foods you enjoy in moderation, 

♡ Challenge negative self-talk. The way we speak to ourselves regarding food and diet can affect the way we view foods challenge those thoughts with positive thoughts when they come I recommend reading this blog post about your mental diet by @arielsreality

Tips to improve your relationship with exercise.

♡ Create your own vision of fitness. Everyone has different body goals and what they want to look like the media pushes an image not all of us want to fit into. So create a vision for what you want to look like.

♡ Try different forms of exercise. Try different types of exercise. If you don't like cardio, try weight lifting. If you don't like weightlifting, try pilates. There are many options to choose from, so give them a try. Do what feels right and brings you joy.

♡ Listen to your body. If your body is sore, skip a day and walk instead of lifting weights. Listening to our bodies is super important ignoring pain cues is very harmful.

♡ Embrace rest. Sleep is our best friend getting the right amount of sleep every night is what helps our glow-up journey over all. Taking rest days is super important as well.

♡ Understand your body changes. Your body at 12 is not your body now and that is a beautiful thing. We especially as women go through a lot of bodily changes so we have to let go of society's expectations of how our bodies should be and look like what do you want your body to look like? And how can you get there? 

♡ Follow women who look like you. Follow women with similar body types like yours. I have a Pinterest of women who have similar body types to mine labeled “Your body is beautiful” I look at it if I need reminders when feeling insecure. I follow a lot of black women on many platforms as a black woman because I like to see women who look like me in positions of success and wealth it motivates me. 

♡ Celebrate non-scale victories. Maybe instead of being stuck on the number on the scale, you tried those jeans that couldn’t fit before but now they are so comfortable. That is something to celebrate!

Book Recommendations 

♡ The Binge Code by Alison C Kerr

♡ Women Food And Hormones by Sara Gottfried

♡ The Food Therapist by Shira Lenchewski MS RD

♡ The Good Gut by Justin Sonnenburg

♡ Feed Yourself by Leslie Schilling 

♡ Reclaiming Body Trust by Hilary Kinavey MS LPC 

♡ The Food Mood Connection by Dr Uma Naidoo

🌷Summer Skincare Recommendations🌷

Hey babesss the summer is officially hereeeeee and I am so excited and I need to keep my girliesss skincare in check okay! So I will be listing my skincare favorites below that you can purchase on Amazon. Always consult your dermatologist and do your thorough research on these products to see if they will benefit your skin type. I will be rating everything out of 5 stars⭐️ <3333

Cleansers 

♡ ANUA Heartleaf Quercetinol Pore Deep Cleansing Foam

⭐️ ⭐️ ⭐️ ⭐️ ⭐️

♡ ANUA Heartleaf Pore Control Cleansing Oil ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

♡ Beauty of Joseon Green Plum Refreshing Cleanser Gel

⭐️ ⭐️ ⭐️ ⭐️

♡ ROUND LAB 1025 Dokdo Cleanser ⭐️ ⭐️ ⭐️ ⭐️

♡ COSRX Low pH Good Morning Gel Cleanser ⭐️ ⭐️ ⭐️

Toners 

♡ I'm from Rice Toner Milky Toner for Glowing Skin ⭐️ ⭐️ ⭐️ ⭐️

♡ ANUA Heartleaf 77 Soothing Toner ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

♡ Beauty of Joseon Ginseng Essence Water Hydrating Face Toner ⭐️ ⭐️ ⭐️ ⭐️

♡ ANUA Heartleaf 77 Toner Pad ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

♡ Beauty of Joseon Glow Replenishing Rice Facial Sebum Toner for Oily Combination Acne Skin ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

♡ COSRX AHA/BHA Clarifying Treatment Toner ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

Serums 

♡ Topicals Faded Brightening and Clearing Serum ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

♡ Beauty of Joseon Glow Serum Propolis and Niacinamide Hydrating Facial ⭐️ ⭐️ ⭐️ ⭐️

♡ SKIN1004 Madagascar Centella Asiatica Ampoule Facial Serum ⭐️ ⭐️ ⭐️ ⭐️

♡ Youth To The People 15% Vitamin C Face Serum ⭐️ ⭐️ ⭐️

♡ Anua Peach 70 Niacinamide Serum ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

Moisturizers 

♡ Bio-Oil Skincare Body Oil, Serum for Scars and Stretchmarks, Face Moisturizer ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

♡ Beauty of Joseon Dynasty Cream Hydrating Face Moisturizer

⭐️ ⭐️ ⭐️ ⭐️

♡ Illiyoon Ceramide Ato Concentrate Cream Korean Moisturizer

⭐️ ⭐️ ⭐️ ⭐️

Eyecreams 

♡ Medicube Deep Reviving Peptide Eye Cream ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

♡ COSRX Retinol Cream, 0.67 Oz, Anti-aging Eye & Neck Cream with Retinoid ⭐️ ⭐️ ⭐️

♡ Beauty of Joseon Revive Eye Serum with Retinal Niacinamide Correction ⭐️ ⭐️ ⭐️ ⭐️

Sunscreen 

♡ ROUND LAB Birch Juice Moisturizing Sunscreen ⭐️ ⭐️ ⭐️ ⭐️

♡ Neutrogena Clear Face Liquid Lotion Sunscreen ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

♡ La Roche-Posay Anthelios Light Fluid Facial Sunscreen ⭐️ ⭐️ ⭐️

Face Masks 

♡ COSRX Snail Mucin Sheet Mask ⭐️ ⭐️ ⭐️ ⭐️

♡ Collagen Lifting Mask ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

♡ Aztec Secret Indian Healing Clay Deep Pore Cleansing Facial & Body Mask ⭐️ ⭐️ ⭐️ ⭐️

Skincare Tools

♡ BAIMEI Jade Roller & Gua Sha Set Face Roller and Gua Sha Facial Tools

♡ Colorfarm Facial Steamer Nano Ionic: Face Steamer Deep Cleaning Unclogs Pores - Humidifier

♡ Ice Roller for Face, Ice Face Roller & Eye Puffiness Relief

♡ 7 Colors Led Light Therapy Facial Mask, Face Light Therapy Mask for Face

♡ NuFACE MINI+ Microcurrent Facial Device Kit - FDA Cleared Face Sculpting & Skin Tightening Device

I’m Trying...

Class Rules

 1.      Stay quiet.

2.      Look at the teacher.

3.      Listen to the teacher.

4.      Stay in your seat.

5.      Answer questions.

  Prizes

 1.      One good day gets you one sticker.

2.      A whole week of stickers gets you a small prize.

3.      A whole month of stickers gets you a bigger prize.

  Punishments

 1.      Verbal warning and no sticker.

2.      Five minutes off of recess.

3.      A call home.

  Signals

 1.      Finger to lips – Quiet!

2.      Teacher points to eye – Look at teacher.

3.      Teacher touches ear – Listen to teacher.

4.      Push down with palm – Sit.

5.      Hand up – Raise your hand to answer.

6.      X with arms – STOP!