R A I N B O W D I E T
Monday (white):
Breakfast: ½ apple (40.5 cals)
Lunch: ½ apple (40.5 cals)
Dinner: 1 cucumber (24 cals)
Total: 105 cals
Tuesday (yellow):
Breakfast: 1 banana (108.5 cals)
Lunch: 1 banana (108.5 cals)
Dinner: ½ cup corn (66 cals)
Total: 283 cals
Wednesday (fast):
Thursday (orange):
Breakfast: ½ orange (31 cals)
Lunch: ½ orange (31 cals)
Dinner: 1 carrot (26 cals)
Total: 88 cals
Friday (red):
Breakfast: ½ cup strawberries (21.5 cals)
Lunch: ½ cup strawberries (21.5 cals)
Dinner: ½ red pepper (16 cals)
Total: 59 cals
Saturday (purple/blue):
Breakfast: 10 blueberries (8 cals)
Lunch: 10 blueberries (8 cals)
Dinner: 10 raspberries (24 cals)
Total: 40 cals
Sunday (green):
Breakfast: ½ cup grapes (57 cals)
Lunch: ½ grapes (57 cals)
Dinner: 1 cup lettuce (7 cals)
Total: 121 cals
Week total: 696 cals
sábado, 25 de agosto de 2012
lunes, 23 de julio de 2012
My personal workout plan
Legs:
Walking is what I believe to be the best way to get legs in their best shape. By shape, what I refer to is a slender lean look, as I never wanted muscular look what so ever. First prepare for the walk. Comfort is key but so is making sure you can do everything possible to get every benefit you can out of the exercise (yes, walking is an exercise.) First off, I start by wearing tights, or a very controlling pair of pantyhose. This helps to control the shape of your legs for slightly better definition, and also gives your muscles a slight massage with every step you make. The second part is a good pair of pants. Rotate between a looser fitting nylon track style pant, and a tight pair of jeans. Wearing the looser fitting pant will enhance the massage effect of the tights, where as the tighter fitting jeans will help with shape control. Walking a half hour to an hour a day is plenty to get the muscles warmed up to a shaping level, yet not so much to bulk your legs up with muscle. This also gives you an excuse to go outside and get some fresh air, and in the day time wih the sun shining, your skin gets essential nutrients given out by the sun, which is important for a healthier glowing apperance.
I do this or try to 3 times per week and reccomend the same.
Mood Enhancing:
Lighten yourself by lightening your mood. Feeling good gives you a more positive outlook on life, relieves stress, tension, and hey, if it gets you through the day and gets you smiling, the next day will start out all that much better. Did you ever notice that, for those of you that go out dancing, that when you are you feel good, even just for that moment, you do feel good? Dancing is also an incredible exercise that really works the body just enough to get muscles warmed up, yet, not to a level of becoming bulked up, plus, it just makes you feel good no matter what you dance to. Well, you do not need a club for this, all you need is a little free space, your favorite cds or a computer with speakers, and a reason to do it. Reason? Well, any exercise burns calories, and if it's a non bulking exercise, you loose weight and feel great. So now you got the reason. ;) Just pop on whatever music you like or want to dance to and dance the time away, whatever style you want to dance to, just let the vibes take control and let your body do the talking. Do this for about a half hour to an hour, then see how the mood is gone to a much better one, more positive, more in tune to yourself by dancing to the music you like in the safety and anonimity of your own home.
I do this and reccomend it 3 times a week.
Actual gym style workouts:
The workouts I do are situps, pushups, jumping jacks, and burpees. Start out with doing 10 situps, 10 pushups, 10 jumping jacks, and 10 burpees. Then the second set do 20 situps, 20 pushups, 20 jumping jacks, 20 burpees. Repeat the second set 3 more times (so the second set is done a total of 4 times.) End with repeating the first step, doing 10 of each exercise. In between each set, do take a 30 second break or longer if you feel faint or about to pass out, and DO NOT continue any if you feel you cannot do these. For your own personal way, just modify as needed. Also remember, situps are very hard on the bum, so get a cushion for your tushie, no point hurting yourself, be as comfortable as possible. Another tip, play music while doing these, it helps keep the mood up to a good one, plus helps you continue in good spirits.
I do this about once a week, and do not reccomend this beyond 3 times per week.
With all of these, you can work it into your schedule and be doing one of these exercies a day (if you do the gym style once like I do). See, there are some things that one doesn't think are actual exercies, yet, they are a great way to get in shape, burn calories, feel better, and if you want a slender non musclular look like I do, these will allow you to have that. Gyms are a waste of money and moost of the things they do just are for muscle building and will NOT give you a slender lean look, all this can be done at home, so save the money and buy nice things instead. Enjoy, hope these will help you get the desired look and feel that you want.
Happy exercising ... stay strong!
Walking is what I believe to be the best way to get legs in their best shape. By shape, what I refer to is a slender lean look, as I never wanted muscular look what so ever. First prepare for the walk. Comfort is key but so is making sure you can do everything possible to get every benefit you can out of the exercise (yes, walking is an exercise.) First off, I start by wearing tights, or a very controlling pair of pantyhose. This helps to control the shape of your legs for slightly better definition, and also gives your muscles a slight massage with every step you make. The second part is a good pair of pants. Rotate between a looser fitting nylon track style pant, and a tight pair of jeans. Wearing the looser fitting pant will enhance the massage effect of the tights, where as the tighter fitting jeans will help with shape control. Walking a half hour to an hour a day is plenty to get the muscles warmed up to a shaping level, yet not so much to bulk your legs up with muscle. This also gives you an excuse to go outside and get some fresh air, and in the day time wih the sun shining, your skin gets essential nutrients given out by the sun, which is important for a healthier glowing apperance.
I do this or try to 3 times per week and reccomend the same.
Mood Enhancing:
Lighten yourself by lightening your mood. Feeling good gives you a more positive outlook on life, relieves stress, tension, and hey, if it gets you through the day and gets you smiling, the next day will start out all that much better. Did you ever notice that, for those of you that go out dancing, that when you are you feel good, even just for that moment, you do feel good? Dancing is also an incredible exercise that really works the body just enough to get muscles warmed up, yet, not to a level of becoming bulked up, plus, it just makes you feel good no matter what you dance to. Well, you do not need a club for this, all you need is a little free space, your favorite cds or a computer with speakers, and a reason to do it. Reason? Well, any exercise burns calories, and if it's a non bulking exercise, you loose weight and feel great. So now you got the reason. ;) Just pop on whatever music you like or want to dance to and dance the time away, whatever style you want to dance to, just let the vibes take control and let your body do the talking. Do this for about a half hour to an hour, then see how the mood is gone to a much better one, more positive, more in tune to yourself by dancing to the music you like in the safety and anonimity of your own home.
I do this and reccomend it 3 times a week.
Actual gym style workouts:
The workouts I do are situps, pushups, jumping jacks, and burpees. Start out with doing 10 situps, 10 pushups, 10 jumping jacks, and 10 burpees. Then the second set do 20 situps, 20 pushups, 20 jumping jacks, 20 burpees. Repeat the second set 3 more times (so the second set is done a total of 4 times.) End with repeating the first step, doing 10 of each exercise. In between each set, do take a 30 second break or longer if you feel faint or about to pass out, and DO NOT continue any if you feel you cannot do these. For your own personal way, just modify as needed. Also remember, situps are very hard on the bum, so get a cushion for your tushie, no point hurting yourself, be as comfortable as possible. Another tip, play music while doing these, it helps keep the mood up to a good one, plus helps you continue in good spirits.
I do this about once a week, and do not reccomend this beyond 3 times per week.
With all of these, you can work it into your schedule and be doing one of these exercies a day (if you do the gym style once like I do). See, there are some things that one doesn't think are actual exercies, yet, they are a great way to get in shape, burn calories, feel better, and if you want a slender non musclular look like I do, these will allow you to have that. Gyms are a waste of money and moost of the things they do just are for muscle building and will NOT give you a slender lean look, all this can be done at home, so save the money and buy nice things instead. Enjoy, hope these will help you get the desired look and feel that you want.
Happy exercising ... stay strong!
sábado, 21 de julio de 2012
Letter from Ana
Letter from Ana
Allow me to introduce myself. My name, or as I am called by so called "doctors", is Anorexia. Anorexia Nervosa is my full name, but you may call me Ana. Hopefully we can become great partners. In the coming time, I will invest a lot of time in you, and I expect the same from you.
In the past you have heard all of your teachers and parents talk about you. You are "so mature", "intelligent", "14 going on 45", and you possess "so much potential". Where has that gotten you, may I ask? Absolutely no where! You are not perfect, you do not try hard enough, further more you waste your time on thinking and talking with friends and drawing! Such acts of indulgence shall not be allowed in the future.
Your friends do not understand you. They are not truthful. In the past, when the insecurity has quietly gnawed away at your mind, and you asked them, "Do I look....fat?" and they answered "Oh no, of course not" you knew they were lying! Only I tell the truth. Your parents, let's not even go there! You know that they love you, and care for you, but part of that is just that they are your parents and are obligated to do so. I shall tell you a secret now: deep down inside themselves, they are disappointed with you. Their daughter, the one with so much potential, has turned into a fat, lazy, and undeserving girl.
But I am about to change all that.
I expect a lot from you. You are not allowed to eat much. It will start slowly:
decreasing of fat intake, reading the nutrition labels, cutting out junk food, fried food, etc. For a while, the exercise will be simple: some running, perhaps some crunches and some situps. Nothing too serious. Perhaps drop a few pounds, take a little off of that fat tub of a stomach. But it won't be long before I tell you that it isn't good enough.
I will expect you to drop your calorie intake and up your exercise. I will push you to the limit. You must take it because you cannot defy me! I am beginning to imbed myself into you. Pretty soon, I am with you always. I am there when you wake up in the morning and run to the scale. The numbers become both friend and enemy, and the frenzied thoughts pray for them to be lower than yesterday, last night, etc. You look into the mirror with dismay. You prod and poke at the fat that is there, and smile when you come across bone. I am there when you figure out the plan for the day: 400 calories, 2 hours exercise. I am the one figuring this out, because by now my thoughts and your thoughts are blurred together as one.
I follow you throughout the day. In school, when your mind wanders I give you something to think about. Recount the calories for the day. It's too much. I fill your mind with thoughts of food, weight, calories, and things that are safe to think about. Because now, I am already inside of you. I am in your head, your heart, and your soul. The hunger pains you pretend not to feel is me, inside of you.
Pretty soon I am telling you not only what to do with food, but what to do ALL of the time. Smile and nod. Present yourself well. Suck in that fat stomach, dammit! God, you are such a fat cow!!!! When mealtimes come around I tell you what to do. I make a plate of lettuce seem like a feast fit for a king. Push the food around. Make it look like you've eaten something. No piece of anything...if you eat, all the control will be broken...do you WANT that?? To revert back to the fat COW you once were?? I force you to stare at magazine models. Those perfect skinned, white teethed, waifish models of perfection staring out at you from those glossy pages. I make you realize that you could never be them. You will always be fat and never will you be as beautiful as they are. When you look in the mirror, I will distort the image. I will show you obesity and hideousness. I will show you a sumo wrestler where in reality there is a starving child. But you must not know this, because if you knew the truth, you might start to eat again and our relationship would come crashing down.
Sometimes you will rebel. Hopefully not often though. You will recognize the small rebellious fiber left in your body and will venture down to the dark kitchen. The cupboard door will slowly open, creaking softly. Your eyes will move over the food that I have kept at a safe distance from you. You will find your hands reaching out, lethargically, like a nightmare, through the darkness to the box of crackers. You shove them in, mechanically, not really tasting but simply relishing in the fact that you are going against me. You reach for another box, then another, then another. Your stomach will become bloated and grotesque, but you will not stop yet. And all the time I am screaming at you to stop, you fat cow, you really have no self control, you are going to get fat.
When it is over you will cling to me again, ask me for advice because you really do not want to get fat. You broke a cardinal rule and ate, and now you want me back. I'll force you into the bathroom, onto your knees, staring into the void of the toilet bowl. Your fingers will be inserted into your throat, and, not without a great deal of pain, your food binge will come up. Over and over this is to be repeated, until you spit up blood and water and you know it is all gone. When you stand up, you will feel dizzy. Don't pass out. Stand up right now. You fat cow you deserve to be in pain!
Maybe the choice of getting rid of the guilt is different. Maybe I chose to make you take laxatives, where you sit on the toilet until the wee hours of the morning, feeling your insides cringe. Or perhaps I just make you hurt yourself, bang your head into the wall until you receive a throbbing headache. Cutting is also effective. I want you to see your blood, to see it fall down your arm, and in that split second you will realize you deserve whatever pain I give you. You are depressed, obsessed, in pain, hurting, reaching out but no one will listen? Who cares?!?!! You are deserving; you brought this upon yourself.
Oh, is this harsh? Do you not want this to happen to you? Am I unfair? I do do things that will help you. I make it possible for you to stop thinking of emotions that cause you stress. Thoughts of anger, sadness, desperation, and lonliness can cease because I take them away and fill your head with the methodic calorie counting. I take away your struggle to fit in with kids your age, the struggle of trying to please everyone as well. Because now, I am your only friend, and I am the only one you need to please.
I have a weak spot. But we must not tell anyone. If you decide to fight back, to reach out to someone and tell them about how I make you live, all hell will break lose. No one must find out, no one can crack this shell that I have covered you with. I have createdyou, this thin, perfect, achieving child. You are mine and mine alone. Without me, you are nothing. So do not fight back. When others comment, ignore them. Take it into stride, forget about them, forget about everyone that tries to take me away. I am your greatest asset, and I intend to keep it that way.
Sincerely, Ana
Allow me to introduce myself. My name, or as I am called by so called "doctors", is Anorexia. Anorexia Nervosa is my full name, but you may call me Ana. Hopefully we can become great partners. In the coming time, I will invest a lot of time in you, and I expect the same from you.
In the past you have heard all of your teachers and parents talk about you. You are "so mature", "intelligent", "14 going on 45", and you possess "so much potential". Where has that gotten you, may I ask? Absolutely no where! You are not perfect, you do not try hard enough, further more you waste your time on thinking and talking with friends and drawing! Such acts of indulgence shall not be allowed in the future.
Your friends do not understand you. They are not truthful. In the past, when the insecurity has quietly gnawed away at your mind, and you asked them, "Do I look....fat?" and they answered "Oh no, of course not" you knew they were lying! Only I tell the truth. Your parents, let's not even go there! You know that they love you, and care for you, but part of that is just that they are your parents and are obligated to do so. I shall tell you a secret now: deep down inside themselves, they are disappointed with you. Their daughter, the one with so much potential, has turned into a fat, lazy, and undeserving girl.
But I am about to change all that.
I expect a lot from you. You are not allowed to eat much. It will start slowly:
decreasing of fat intake, reading the nutrition labels, cutting out junk food, fried food, etc. For a while, the exercise will be simple: some running, perhaps some crunches and some situps. Nothing too serious. Perhaps drop a few pounds, take a little off of that fat tub of a stomach. But it won't be long before I tell you that it isn't good enough.
I will expect you to drop your calorie intake and up your exercise. I will push you to the limit. You must take it because you cannot defy me! I am beginning to imbed myself into you. Pretty soon, I am with you always. I am there when you wake up in the morning and run to the scale. The numbers become both friend and enemy, and the frenzied thoughts pray for them to be lower than yesterday, last night, etc. You look into the mirror with dismay. You prod and poke at the fat that is there, and smile when you come across bone. I am there when you figure out the plan for the day: 400 calories, 2 hours exercise. I am the one figuring this out, because by now my thoughts and your thoughts are blurred together as one.
I follow you throughout the day. In school, when your mind wanders I give you something to think about. Recount the calories for the day. It's too much. I fill your mind with thoughts of food, weight, calories, and things that are safe to think about. Because now, I am already inside of you. I am in your head, your heart, and your soul. The hunger pains you pretend not to feel is me, inside of you.
Pretty soon I am telling you not only what to do with food, but what to do ALL of the time. Smile and nod. Present yourself well. Suck in that fat stomach, dammit! God, you are such a fat cow!!!! When mealtimes come around I tell you what to do. I make a plate of lettuce seem like a feast fit for a king. Push the food around. Make it look like you've eaten something. No piece of anything...if you eat, all the control will be broken...do you WANT that?? To revert back to the fat COW you once were?? I force you to stare at magazine models. Those perfect skinned, white teethed, waifish models of perfection staring out at you from those glossy pages. I make you realize that you could never be them. You will always be fat and never will you be as beautiful as they are. When you look in the mirror, I will distort the image. I will show you obesity and hideousness. I will show you a sumo wrestler where in reality there is a starving child. But you must not know this, because if you knew the truth, you might start to eat again and our relationship would come crashing down.
Sometimes you will rebel. Hopefully not often though. You will recognize the small rebellious fiber left in your body and will venture down to the dark kitchen. The cupboard door will slowly open, creaking softly. Your eyes will move over the food that I have kept at a safe distance from you. You will find your hands reaching out, lethargically, like a nightmare, through the darkness to the box of crackers. You shove them in, mechanically, not really tasting but simply relishing in the fact that you are going against me. You reach for another box, then another, then another. Your stomach will become bloated and grotesque, but you will not stop yet. And all the time I am screaming at you to stop, you fat cow, you really have no self control, you are going to get fat.
When it is over you will cling to me again, ask me for advice because you really do not want to get fat. You broke a cardinal rule and ate, and now you want me back. I'll force you into the bathroom, onto your knees, staring into the void of the toilet bowl. Your fingers will be inserted into your throat, and, not without a great deal of pain, your food binge will come up. Over and over this is to be repeated, until you spit up blood and water and you know it is all gone. When you stand up, you will feel dizzy. Don't pass out. Stand up right now. You fat cow you deserve to be in pain!
Maybe the choice of getting rid of the guilt is different. Maybe I chose to make you take laxatives, where you sit on the toilet until the wee hours of the morning, feeling your insides cringe. Or perhaps I just make you hurt yourself, bang your head into the wall until you receive a throbbing headache. Cutting is also effective. I want you to see your blood, to see it fall down your arm, and in that split second you will realize you deserve whatever pain I give you. You are depressed, obsessed, in pain, hurting, reaching out but no one will listen? Who cares?!?!! You are deserving; you brought this upon yourself.
Oh, is this harsh? Do you not want this to happen to you? Am I unfair? I do do things that will help you. I make it possible for you to stop thinking of emotions that cause you stress. Thoughts of anger, sadness, desperation, and lonliness can cease because I take them away and fill your head with the methodic calorie counting. I take away your struggle to fit in with kids your age, the struggle of trying to please everyone as well. Because now, I am your only friend, and I am the only one you need to please.
I have a weak spot. But we must not tell anyone. If you decide to fight back, to reach out to someone and tell them about how I make you live, all hell will break lose. No one must find out, no one can crack this shell that I have covered you with. I have createdyou, this thin, perfect, achieving child. You are mine and mine alone. Without me, you are nothing. So do not fight back. When others comment, ignore them. Take it into stride, forget about them, forget about everyone that tries to take me away. I am your greatest asset, and I intend to keep it that way.
Sincerely, Ana
 |
| Añadir leyenda |
jueves, 1 de marzo de 2012
Work
- Thin Thighs in Ten Minutes Plan
Perform 3 to 5 sets of each exercise, 15 to 30 repetitions per
set. It should take you about ten minutes four times per week.
Parallel Squats
Trains your inner thighs, outer thighs, front and back of
thighs, calves and your butt.
Begin with good posture, stand tall with your feet hip width
apart and your arms extended in front of you at chest level.
Square your shoulders and keep your chest up.
Slowly bend your knees until your thighs are parallel to the
floor all the while trying to maintain a balanced position on
top of your step platform. Slowly while squeezing your butt
and tightening your legs push through the floor and start
standing back up to the starting position. Take 2 counts or 2
seconds to lower your body down and 4 seconds to rise back
up.
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