I stumbled across a post on Instagram that poses the question, should mannequins be overweight to represent the average American? I don’t think there have been many overweight people to walk into a clothing store and say “these mannequins aren’t big enough, I’m out.” I think this is because people aren’t meant to be overweight and obese. You’re not born needing a seatbelt extender or a size 2XL in clothing. And people who are overweight can recognize that plus size isn’t the standard.
However, there has been an unfortunate shift thanks to the fat acceptance and body positive movement. People care about making sure everyone fits in and feels accepted, which doesn’t sound bad. The problem is that people would rather be coddled than to hear the truth. I realize that bodies come in all different shapes and sizes. And you can be beautiful, smart, funny and amazing, but you cannot be healthy and obese.
Obviously there needs to be plus size clothing and activewear available. What else are overweight and obese people suppose to wear? But I don’t think the answer is plus sized mannequins. Our eyes will adjust to overweight mannequins and this will become the new standard when you walk into a store.
It’s expensive to mass produce different sized mannequins. A few years ago, Nike launched a plus sized mannequin. If it makes one person buy activewear, it is a great investment. I just don’t think that money should be wasted in making different sized mannequins. Those profits should go to advertising and making better quality clothing in all sizes.
No one is really being represented by mannequins. It’s common knowledge that you and that mannequin have very different bodies, which is why you always try on clothes. The average size mannequin is 6 foot with a 24 inch waist, which absolutely no woman has those measurements. Not everything is going to be catered to you. I’ve realized this real quick being 5 foot. There are zero clothing store mannequins out there that represent my short stature, but I’m not crying about it. I know I’m not the average sized woman. You can’t do anything about your height, but you can definitely do something about your weight.
Do you think overweight mannequins should be a thing?
Something that has caught my attention recently are these Instagram accounts who are posting other people who have lost weight and writing captions giving credit to the keto diet. I don’t understand how this is not against Instagram rules. This is clearly false advertisement and it’s disgusting that people will go so far as to tell a bold face lie in order to push their agenda. Most of these accounts don’t give credit to the Instagram user. But there are even some accounts who do credit the original post. You can easily take a look at the user’s profile to figure out their success wasn’t because of the keto diet. I’m not exactly pro censorship. I believe that people should be able to speak their opinions, however there should be some type of regulation to prevent scams like this.
Someone took it a step further and edited photos of Lori Greiner from Shark Tank promoting ketogenic products. Could you imagine discovering photos of you endorsing products you have zero affiliation with? Yuck. I can see how it would feel like identity theft. Accounts using people’s transformation and progress photos of their hard work from exercise and a healthy diet to spread false information should go against community guidelines.
Not one diet or lifestyle is a one size fits all. Keto, vegan, intermittent fasting, can all benefit someone, but they don’t work for everyone. Our bodies are well designed, smart machines and you can adopt to almost any diet. Don’t feel stuck if you are currently following a diet that you don’t enjoy. The older I get, the more I realize life is all about the experiences we have. There’s no point in wasting time doing things we hate. We have a limited amount of will power and you don’t want to waste it on a restrictive diet.
For the sake of transparency, I thought I would mention that I’m no longer vegan. I refuse to be a fitness blogger who isn’t truthful about her nutrition and training. I didn’t really want to make a big deal about my dietary changes, but this seemed like an appropriate space to come clean. I just wanted to mention it wasn’t the diet’s fault, it was user error. I’ll explain more in next week’s post, but I have added eggs and occasionally some sprinkles of feta cheese to my diet.
Don’t be afraid to be honest about a change in your diet or health. A label shouldn’t dictate how you live your life. I’m sure I will be attracting angry militant vegans, but I could care less. I would rather tell the truth because I could never lie to the people who genuinely enjoy my content and fitness journey. It’s easy to post what your audience wants to see. I can imagine how many vegan or keto influencers who aren’t 100% vegan or keto. I hope to inspire other fitness creators to be honest about what they’re doing. Scammers make it hard to decipher which stories are fact and which ones are in fact stories. I don’t want to be a part of the problem.
I’ve always advocated a healthy, balanced diet. There’s nothing wrong with trying out other diets or workout programs. But if you don’t feel your best, it’s time to change something up. I just wanted to open up the conversation and create more awareness when it comes to fake content. There’s a lot of noise out there. Be aware of dishonest creators and do what is healthy to you.
Hey girl, I know you want those full hips instead of those ugly violin hips. I’ll let you in on my secret to getting voluminous wide-set hips. It’s not eating in a caloric surplus, weight training, or booty band exercises. Now that I have your attention, let’s discuss.
Hip dips are literally your bone structure where there is an indentation on your upper thighs. This is caused by the natural shape of your hip and femur bone. Everyone has hip dips, but your bone structure aka genetics determine how deep that inward curve is. In some cases, people are genetically blessed and carry more fat in their hips than others.
If your goal is to lose weight, those pesky hip dips will be accentuated. The more body fat you lose, the more visible your hip dips will be. I have bulked and cut and I can see my hips dips no matter if I’m lean or thicker. Since losing fat and gaining muscle can make your hip dips stand out more, they can also indicate a fit & healthy body.
Sure, you can build the side booty. But since you view hip dips from the front, this is not going to make the indentations less apparent. The gluteus medius is significantly smaller than the other glute muscles surrounding it. Lest we not forget that hips dips are made from your skeletal structure and have nothing to do with muscle.
The only two ways you can have full hips is if you naturally gain fat around your hips or if you go under the knife. This is why we shouldn’t compare ourselves to another woman’s body. Everyone’s journey and where we come from are all different. There’s no reason to get rid of hip dips or hate the natural structure of your body. When you’re killing yourself in the gym, remember what’s attainable and realistic. Start paying attention to doing the best you can to reach your potential, not some tv land fantasy.
My suggestion is to stop looking at unrealistic Kim Kardashian bodies. The more you see that image, the more you compare yourself to them and criticize yourself. You don’t know them and their lives don’t affect you. Maybe it’s time to unfollow some Instagram accounts. Fitness goals are great to have, but don’t lose focus of self-love and health.
Hey foxy Angels! So I decided to take a whole month off from training. I moved clear across the country, which has been interesting to say the least. I went from the sunny desert in the West Coast to an icebox in the East Coast. Obviously, I had to take some time off to transport all of my dogs and belongings to the other side. Moving is already stressful and training is stressful to your body, so I reached the conclusion that I should hold off on the gym. Of course I was hesitant like most gym freaks, but I’m so glad I did. I was able to focus on my yoga practice and nutrition for several weeks, but now I’m back to the iron. A lot of people are terrified to take time off, but believe it or not, I didn’t lose my gains. In fact, I came back fresh and rested! I figured I would share some tips that’s been helping me ease back into my fitness routine.
It’s tempting to get back in the gym and start where you left off. But your body is going to take less volume and intensity to start seeing results again. There’s no point in burning yourself out mentally and physically just to sit another 3 months on the couch. Try scheduling 2-3 workouts with maybe 6-9 sets. The idea is to build up those habits again and get in the swing of your routine. Make sure you’re getting enough quality sleep and focus on your recovery just as much as your time in the gym. Be on top of your nutrition and stick to mostly cooking whole food meals at home.
Take Recovery Days Seriously
It’s true that we grow while resting, but we can maximize this recovery time by taking full advantage of rest days. Do things that are going to help your body recover for your next session. Remember, the work doesn’t stop when you leave the gym. You’re not the same fitness level you were when you first took time off, so give your body time to adapt. This could mean only working out 2-3 days a week. Just be sure to utilize the other days by eating enough calories with mostly whole foods. Stretching and foam rolling will help combat the tightness in your muscles and increase range of motion.
Keep It Fun
If you’ve been out of the routine for a while, chances are you’re not going to want to go to the gym if you dread the workout. But you’re going to look forward to it if you include exercises you enjoy. Don’t force yourself to do an intense cardio session on the treadmill if you hate running. You won’t stick to anything you genuinely despise.
Make It Easy
Maybe you were weight lifting a few months ago and built up to doing 10 different exercises on one muscle group. If you have been out of the game for a while, don’t be afraid to scale it back (way back). The idea is to slowly build up those habits again. You’ll quickly start to build momentum and confidence when you make workouts easier. Skip the supersets and burnouts for a few weeks until you’ve earned it again.
The holidays are here, which typically means travel and larger than life portion sizes (lest we forget pumpkin spice). Meanwhile, gyms everywhere are going unused and workout videos are going unwatched. It seems like if you’re not stuck in traffic headed to grandma’s house then you’re working overtime to pay for gifts. So when the hell do you have time for fitness? All that progress you made during summer shredding comes to a screeching halt. But just because you’re on a holiday break, doesn’t mean your goals have to be. Your health should be a priority all year round. And not just when it’s the season of showing more skin. I don’t want those gains to be lost in vain, so here are some tips to keep in mind when you are on the go this holiday season.
Whether it’s a Christmas party, visiting the family, or road trips, you can always bring your own food. Stock up on healthy snacks so you don’t end up at a fast food drive thru. If you’re driving, gas station almost always have nuts, seeds, protein bars, and even fruit! And if you’re worried about overeating on stuffing and mashed potatoes, you can always fill up on healthy foods before you get there. There’s nothing wrong with indulging in your Mama’s cooking, but overindulging can have consequences.
Bring Your Workout Inside
It might be too cold outside to go for a run, but you can find plenty of things to do inside. Even if you are visiting friends and family, you can find the time and place for a little holiday sweat. Obviously this time of year is about spending time with loved ones. But I’m sure they will understand if you need 30-60 minutes to take care of you. You can visit a local gym or follow along at home workout videos. You can also include them in your activities by walking around the mall or do something fun like go ice skating!
Remember Your Goals
Is that extra servings of macaroni and cheese casserole worth ditching your health goals? The holidays come once a year, so enjoy yourself. You can still have a fun filled holiday without throwing your goals on the back burner. It shouldn’t take having 3 different deserts to have a good time. Your goals won’t happen if you don’t put in the work. I mean, think about it. Your body doesn’t care about how your taste buds feel. Remember, we’re trying to reach long term goals. Think about why you want to live a healthy lifestyle. You’re going to have numerous opportunities to cheat yourself. Don’t do it.
Hello foxes! I know I’m not the only one, but I have battled with my skin for years! I finally found a skincare routine that has been working for me and products that don’t work against my skin. Keep in mind that we all have different skin texture and issues. What works for me might break your skin out. I am a 26 year old ladies, so wrinkles and fine lines have already made their debut. However, I also have sensitive skin, so retinol isn’t my jam. As soon as I started buying more natural beauty products, I noticed an improvement in my skin. I assumed my skin was more on the dry side because I live in the desert. But turns out my skin is oily, which explains all those breakouts. I wanted to mention that the health of your skin not only reflects your skincare routine, but also your sleep, stress levels, and nutrition.
I have been using Truffle Therapy Whipped Cream Cleanser for my face wash for over 2 months now. I was hesitant at first because my skin doesn’t do well with cream cleansers. But it says it’s for all skin types, so I was convinced to try it in the end. Skin Co is an animal cruelty free brand and they use quality ingredients. I was pleasantly surprised that it made my skin feel really soft the first time I used it. The cream also didn’t break me out or irritate my skin. It doesn’t really smell like anything and a little goes a long way. I like to scrub it in and let the product sit on my face for a minute. I go through phases where I wear makeup everyday and then I stop for a while. I’m in the natural face phase, so I don’t really use this cleanser to remove makeup. But I have once or twice and it did a good job.
Step 2: Acne Scrub | Shea Moisture African Black Soap Clarifying Face Wash & Scrub
I love that the formula is strong for an animal cruelty free scrub. It contains salicylic acid, which helps fight acne. It leaves my skin fresh and clean without feeling tight. It’s a great combination of cleansing and exfoliating without it being too rough. I’ve noticed a huge improvement on my oiliness and breakouts. And the best part is that it doesn’t irritate my skin.
I know I said my skin feels clean, but it feels extra clean after using this clarifying toner. I just spritz a little product on a cotton ball and swipe it in an upward motion. Adding a toner to my skincare routine has been a game changer. I’ve noticed that it helps fight existing breakouts while preventing new ones. I’ve been using it twice a day and it doesn’t dry out my skin. Like I mentioned, I have sensitive skin, but the aloe made it really soothing!
Step 4: Face Mask | Elemis Superfood Vital Veggie Mask
I like to use face masks after I tone because it acts as the perfect primer. I’ve been using this mask twice a week and it’s definitely not your typical face mask. The product isn’t full coverage like most face masks and goes on almost opaque. But you only need a thin layer of this appropriately named veggie mask. It’s full of vitamins and minerals from wheatgrass, kale, avocado, and chia seeds. My skin feels so soft and hydrated after I rinse it off.
Step 5: Primer | Touch In Sol No Pore Blem Prime Essence
I definitely used this wrong the first time. I put my foundation on immediately after I applied the primer and my makeup was sliding off my face. Luckily, I gave it another shot and fell in love. The serum is watery and glides over your skin. It helps to absorb in your other skincare products. I still apply a makeup primer, but I use the No Pore Blem even when I’m not wearing makeup.
Step 6: Face Oil | Wander Glow Ahead Illuminating Face Oil
Another product I was skeptical about because I didn’t think oily skin and face oils made sense together. But it’s definitely not oily and it absorbed quickly right into my skin. It has vegan, animal cruelty free ingredients like castor oil and black currant seed oil, which helps balance moisture and plump up the skin. I haven’t noticed any reduction in fine lines, but my skin is very glowy afterwards. It’s super lightweight and doesn’t break me out. A little goes a long way, so be careful.
This is the only non animal cruelty free product in my routine. For as much alcohol is listed in the ingredients it doesn’t dry out or burn my skin. It does contain soybean extract, which has long term benefits and helps brighten skin. I also like the fact that it contains a 15 SPF, which doesn’t leave a white cast on your face. The non greasy formula prevents streaky makeup, which I really appreciate. I do prefer Burt’s Bees Renewal Firming Day Lotion, but it was out of stock. Finding natural moisturizers with SPF is a challenge, so I had to settle this time.
What are some non animal cruelty free skincare products that you’ve been loving?
Since soy is a controversial topic, I thought it would be perfect for this week’s blog post. One of my friends told me that soy was basically the devil. And you know my vegan ass eats soy, so I wanted to know just how bad it is. I’m sure you’ve heard that if men even blink at a block of tofu, they will grow boobs bigger than mine. And some women think they won’t be able to conceive if they eat soy. Some people praise the plant-based protein, while others run from it. So, is soy even safe to consume?
Realistically, soy can be both good and bad. Over the years they have been processed and genetically modified in ways that can be potentially dangerous to the body. These genetically modified versions were called “roundup ready”, which were designed to withstand the use of herbicides while increasing yields. The United States produces the most amount of soybeans in the world and 97% isn’t even used for human consumption. The majority of GMO soy is fed to animals, however it might be a good idea to stick to organic soy products if you try to avoid GMOs.
One of the reasons why soy is such a hot topic is because it contains estrogen like chemicals called isoflavones. However, it’s important to remember that isoflavones aren’t estrogen. Men are afraid that soy consumption can increase estrogen levels and decrease testosterone levels, leading to man boobs and a squeaky voice.
The rumors stem from two case studies involving one 19- year old man who reported enlarged breasts and the other 60- year old experienced erectile dysfunction. One test subject was actually consuming 3 quarts of soy milk per day, which is a lot for one person. But one study used even higher amounts of isoflavones and proved soy wasn’t a problem for most men and had zero effect on male reproduction.
I hate to be the bearer of bad news, but a large percentage of men will develop man boobs at some point in their life. This statistic doesn’t surprise me knowing the fact that ¾ of the us population is overweight. And say maybe you are overweight or obese, your testosterone levels are going to be lower compared to someone at a healthy weight. I don’t think we should demonize soy because you blame your insecurities on phytoestrogens.
High amounts of estrogen in the body have been linked to higher risks of breast cancer. The rumors that soy also increases these risks come from people mistaking isoflavones with estrogen. Although isoflavones have estrogen like characteristics, they also act as antiestrogens, blocking estrogen from binding together. This could in theory, prevent the risks of breast cancer. This preventative effect depends on the quality of soy, the age at which a person starts consuming soy, and other factors.
Some studies have shown that soy can help reduce breast cancer, however the bulk of the research involving humans show that consuming soy does not have a negative impact on health. Another reason for the confusion can be blamed on studies that used animals as test subjects. Humans and animals metabolize isoflavones differently. The test subjects were also injected with extremely high doses instead of being absorbed and digested naturally in the body. comparison to someone eating a diet moderate in soy, that is an extremely high dose.
People became concerned about isoflavones when they observed sheep who ate large amounts of red clover had issues with reproduction. Red clover contains phytoestrogens that are also in soy. Remember, animals and humans metabolize phytoestrogens differently. According to one study, men who eat soy foods may have lower sperm concentration. However, the study involved only 99 men and most men who had lower concentrations were overweight. It’s likely that the extra fat these subjects had increased estrogen levels, which causes a decrease in sperm concentration. One theory is that obesity caused the men to be more sensitive to the phytoestrogens found in soy. In Asian countries, diets high in soy are very common and have not been shown to affect fertility. The bulk of clinical studies do not suggest that isoflavones negatively impacts reproduction. In fact, one study showed that consuming soy can be beneficial to women going through infertility treatment.
We can take away from all the information that soy is safe to consume in moderation. Soy actually has so many benefits like it’s cancer fighting properties, omega 3s to lower the risk of heart disease, and full of vitamins. The pros absolutely outweigh the false claims about this plant-based food. There’s nothing wrong with a little mock meat or protein powder on occasion, but it might be best to stick to quality sources of soy in your diet like tofu, tempeh, and edamame.
I can’t help but cringe when I see 10,000 calories a day challenges and “cheat day meals” on YouTube. Most people can’t even eat half that much in a day. Do you think people can financially afford to consume that much food? Their audience sees this glamorized version of eating in excess. All the brightly colored packaging and money spent on these videos make it look even more enticing. So what happens if someone with an unhealthy relationship with food comes across this video? They might feel a little less guilty about their overindulgences and continue over eating.
Someone else might have fitness goals, but think that cheat meals should be a part of their diet. They might stop seeing progress because they have a cheat meal every day. And the amount of calories that milkshake and fries exceeds your caloric deficit. It’s one thing if you can eat a small cheat treat or meal seldomly. But let’s face it, you can’t always just have one. Let’s think about what a cheat meal really is. Usually something highly processed, full of sugar or salt, and provides almost zero nutrition. You could say a cheat meal really means cheating yourself from reaching your health goals.
Humans are not pets, we do not need treats. And to be quite honest, your health does not care about what tastes good. It’s truly a first world problem when we have people killing themselves by overindulging on food. Food is meant to be consumed as fuel to give your body energy, not for entertainment. If you are depriving yourself so much that you are craving everything junk then, you’re not getting the proper nutrition from your diet. Cravings usually mean the body is deficient in some micronutrient. Staying hydrated and eating whole foods can ensure that you’re getting the vitamins and minerals you need to thrive.
You also can’t do something long term successfully if don’t enjoy it. Not including foods that you like in your diet will be restricting and feel like a punishment. I think associating all tasty food with cheat meals is where a lot of people go wrong. You can make healthy food delicious if you know what you like. Not many people get excited about plain broccoli or beans. It’s when you add the seasonings and flavors that make them appeal to the taste buds. You don’t need cheat meals if you’re doing it right.
Excuses aren’t going to stop you if you want something bad enough. As many reasons as there are to stay home, be a couch potato, and eat like shit, you have to look at the bigger picture. Don’t sacrifice your progress for a few days of self indulgence.
Sure, you could be doing a million other things besides get that workout in. But how are you going to feel if you make those excuses versus if you suck it up and do the work?
When you let your excuses get the win, you might start feeling guilty and make a random appearance at the gym. However, we all know motivation leaves just as quickly as it starts. And if those excuses keep winning, it’s high time to rekindle that motivation.
You’re definitely not alone here. I get discouraged and frustrated when appointments, travel, and stress overcomes my motivation. So, I wanted to share some tips that help me get back in the swing of things when I start to back track.
Back To The Basics
Personally, I ask myself a few questions when I’m falling off the fitness train. How is my nutrition? Am I staying hydrated? How many hours of sleep am I getting? I usually don’t have all those components in check when I feel like I’m burning out. Maybe try tracking your calories and see if your eating more or less than you think. Take a week to practice yoga and stretch and focus on getting quality nutrition. The weight room will always be there, so prioritize taking care of your health first.
Reset Your Why
Your fitness goals have changed if you’ve been on your health journey for a while. You might have had success with weight loss in the past, but gained some weight back. Either way, it might be time to rethink what you’re trying to achieve and why. Your motivation and reason behind your goals might be different from the start of your journey to now. Your initial goal might have been to lose a few pounds for aesthetic purposes. But maybe you’re starting to like how you feel and your new goal is to gain more energy and strength. Your training program might also have to change to match your goals.
Give Yourself Gym Access
Sometimes you’re stuck at the airport or at the office. And your busy schedule makes it hard to not only find time, but find a gym. You can bring a heavy resistance band and a yoga mat with you to get in some movement. Practicing yoga or doing some body weight exercises are also great ways to keep active during those hectic times.It might not be your regularly scheduled workout routine, but you can at least maintain the work you’ve built. Use the space and equipment that’s available to you. I know I would be sweating if I had a set of stairs around!
Spice Up Your Routine
Boredom is a huge reason why people don’t stick to their routine. I like to focus on progressive overload, but doing the same workouts every week can feel monotonous. I like to change up my exercises every 4 weeks. Dumbbells are my weapon of choice, however I throw in barbell and bodyweight exercises to keep my muscles guessing. If you do a lot of cardio, add some resistance training. And if you lift, you should definitely be doing yoga.
Too Busy? Make Time
Wake up. Go to work. Come home. Make dinner. Go to sleep. Repeat. It probably seems like you can’t fit any more time in your schedule. But wait. You’re telling me that you don’t have time for a 20 minute workout, but you have time for an hour of social media? I know some of you might rely on social media to make your income. But if you’re willing to invest your time in your business, you should be doing the same for your health. What good are you to your company if you’re not healthy? You’ll never find time to take care of yourself. The object is to make time. Squeeze in some stretches in the morning. Take a 20 minute walk around your neighborhood when you get home (before you even walk in the door). Make healthy meals and snacks ahead of time so you’re less likely to stop for fast food. If you have time to browse on Instagram and go to McDonald’s, you have time to exercise and eat right. .
The fat acceptance movement has gotten way out of hand, so we’re going to have a conversation about that. No one should be mocked, bullied, or ridiculed for the way they look. Looks don’t last forever, so always choose health over aesthetics. You aren’t defined by your appearance. You can be obese and beautiful, but you can’t be obese and healthy. And yes, everyone deserves to love themselves, but love is simply a word if you don’t take action. If you’re obese, but keep saying you love and accept the way you are, you’re choosing self-harm over self love. Giving into your food addictions and laziness is not self love. Sometimes the best thing to do is tell yourself “no”. Loving yourself doesn’t mean giving into everything you want because you feel like you deserve it. Too much of anything is bad whether it’s drinking too much vodka or eating too many potato chips. No one looks at an alcoholic and says “they must really love themselves”. Ultimate self love is practicing habits that are going to improve the quality of your life. Sure, we only live once and we should enjoy the ride. But how long will the ride last if you don’t perform maintenance on the roller coaster? If you want to live a long, healthy life, you’ve got to take care of the vessel you’re in.
Fat acceptance has created this excuse to be lazy because you’re beautiful just the way you are. Fuck that. You’re not going to be beautiful when you can’t get out of bed or walk down the hallway. Everyone’s beautiful in their own right, but you cannot be fat and healthy. Obviously, women come in more sizes than a 2 and we should celebrate our individuality. But celebrating obesity is irresponsible. There’s a reason why you don’t see 80 year old obese people walking around. Obesity comes with a myriad of health issues like diabetes, cancer, hypertension, and heart disease that will end your life sooner than you’re ready. Over 300,000 preventable, obese related deaths happen every year. Meanwhile, we have fat acceptance supporters making it normal to binge and ignore the link between too much fat in your body and the health risks that come with it. Fat acceptance should be accepting the state you’re in and taking the proper steps to change.