A little transparent #BEAST-spiration for your blog. ;)

mandyqueenofsquats:

Then be part of the May Fitties! [Formally known as the fitblr support groups.]

If you’re a healthy blogger looking to share interests, workouts, food, advice, support, and make friends, reblog this and stick to the following instructions:

🏃 Reblog this post.

🏃 On May 1st, 2014, post a brief introduction, photos of yourself, current stats, and goals for the month. [Only share what you’re comfortable with.]

🏃 Participate in daily challenges/conversation starters [optional].

🏃 Post photos, experiences, successes, setbacks, and anything else throughout the month as you go through your journey.

🏃 If you’re going to track and share calories, please either talk with your doctor, or, at the very least, go to If It Fits Your Macros, and figure out your calorie/macros requirements so you can keep yourself as healthy as possible.

🏃 Tag every post you want to share with “thefitties”.
☆To be part of mini groups also tag as the blog you are;
• Thefitties (General)
• Thefittieslift (Liftblrs)
• Thefittiesyoga (Yogis)
• Thefittiesrecover (Recovery Blogs)
• Thefittiesrun (Runners)

Any other mini groups can be tagged as you think they should ♥

Hope to see y’all posting in May!

Crap, this is cool.

(via transfitness)

Ugh, I am just 110% off my game today. Deadlifts were nearly impossible and front squats are making me want to puke, even light ones. My body is probably ready for deload week, I guess.

Asker Anonymous Asks:
Usually I'm well aware how amazing I am, but sometimes my vision blurs and I break down, forgetting that. Tonight was one of those occasions, so before I bawled, I randomly searched 'strength', stumbling into your post ("I wish all girls loved to work out like you do."). I didn't break down because of my thighs, but I remembered I am amazing, that its ok to forget for a sec because we'll remember it sooner or later, one way or another. Thanks for posting that!
thedragonflywarrior thedragonflywarrior Said:

Thank YOU. <3

Okay that’s it, deadlifts are coming a day early.

(via asdfghjkl-fit)

February’s 1RM is April’s 3RM. I’ll take it.

:D Here's a smile to brighten your day!!!
thedragonflywarrior thedragonflywarrior Said:

Excellent! And here is one for your day and all days! :D

Asker Anonymous Asks:
Have you ever considered going vegan?
thedragonflywarrior thedragonflywarrior Said:

Yes I have, and I tried it out for about three weeks. I didn’t find it very difficult mentally or foodwise, as I am already a lacto-ovo vegetarian and I eat a lot of soy and beans. But, I felt like it was somewhat detrimental to my performance in the gym. My speed and strength decreased considerably, and I was lacking in energy. I eventually decided to bring moderate amounts of dairy back into my diet. Since then I’ve also added egg whites, and have been happy to see a noticeable gain in muscle mass and physical strength after three months of eating them for lunch on lifting days!

I think the vegan lifestyle can be wonderful for many people and most certainly has its health benefits. It’s not quite the right fit for me though. I quite enjoy being a vegetarian and am happy with my lifestyle.

If you’ve ever considered going vegetarian or vegan, chances are that you’ve done some thinking about where you’re going to get protein in your diet. For those who have some experience in vegetarian and vegan diets, it’s become nothing more than a silly question - meatless diets can be positively and healthfully abundant in plant and dairy-based protein! Take a look down this list for some ideas of how to get more meatless protein into your diet. 

Soy is one of the most common sources of vegetarian protein, as soy provides an amount of protein highly comparable to meat/dairy and is extremely versatile. Do keep in mind though that many common soy products are GMO (you can look for certified non-GMO items), and soy allergies are also common. However, soy remains one of the top healthiest non-meat sources of protein.

  • Tofu: A curd form of soymilk that is mild in flavor and easy to cook with. Tofu comes in varying levels of firmness and is a staple in many Asian cuisines. 15-25g protein per 6oz serving.
  • Tempeh: A fermented soybean product that presses whole soybeans into a cake-like form, preserving its fiber, protein, and mineral content. The fermentation process makes the soy protein more biologically viable in human digestion; thus, tempeh is considered to have ideal nutritional value. 20g protein per 4oz serving.
  • Whole soybeans: Individual beans can be boiled or steamed (edamame - often seen in sushi restaurants) or dried and roasted into a nut-like snack. 26g protein per 8oz (cooked); 22g protein per 1/2 cup (dried and roasted).
  • Textured vegetable protein: TVP is made of dehydrated soy flour and is generally used as a meat substitute. 24g protein per 1/2 cup (dry).
  • Soy-based meat and dairy substitutes: Companies like Boca and Morningstar are in the business of creating meat-flavored imitation foods that are made of soy. Protein content varies per product.
  • Soy protein supplements: Similar to whey protein supplements, you can usually find soy protein powder in a variety of flavors at most grocery stores and nutrition shops. 20-25g protein per 32g serving.

Dairy is an excellent protein option for vegetarians, although all animal products are still off-limits to vegans. One serving of dairy can provide over 20g of protein, depending on the food, and often contains high amounts of calcium, a mineral that is essential for bone health and basic body operation. Some good dairy options include:

  • Milk: An 8oz glass of milk typically contains 8-10g of protein.
  • Greek yogurt: A type of yogurt that has had a percentage of water and whey strained out, making it denser and higher in protein. 25g protein per 8oz serving.
  • Eggs and egg whites: One whole egg contains approximately 6g of protein, as well as healthy fats and essential vitamins and minerals. Separated egg whites are almost 100% protein. One cup of egg whites contains approximately 25g of protein per 8oz.
  • Cottage cheese: A curd product that has been drained but not pressed into hard cheese. Cottage cheese can be eaten with a variety of foods, with spices or with sweeteners, or plain. 26-30g protein per 8oz serving.
  • Hard cheeses: Mozzarella cheese contains the most protein for its caloric value per serving. Other high-protein cheeses include Gruyere, Monterey, Colby, Parmesan, and Swiss. 5-10g protein per 1oz serving.
  • Whey and casein protein supplements: Protein supplements are a good way to add extra protein if it is needed, or if you maintain a highly active lifestyle. 20-26g protein per ~32g serving.

Beans and other legumes are an essential protein source for vegetarians and vegans. They are high in fiber and can be combined with many other foods to make nutritious meals. 

  • Garbanzo beans (chickpeas): Chickpeas are used widely as a protein source across many different cultures. Some chickpea-based foods include hummus and falafel, and chickpeas are an important staple in traditional Indian cuisine. 15g protein per 1 cup, cooked.
  • Lentils: A mild and highly nutritious bean that is very easy to cook and prepare. 18g protein per 1 cup, cooked.
  • Green peas: Peas are indeed a legume. They can provide a low-calorie, high-nutrient source of protein that is both non-meat/dairy and non-soy. 8g protein per 1 cup, cooked.
  • Peanuts: Also a legume, although they are high in saturated fat. Peanuts and peanut butter provide about 8g protein per 1oz serving.
  • White beans, pinto beans, black beans, navy beans, black-eyed peas, red beans, kidney beans, lima beans, fava beans, mung beans…. You know. Beans. 10-20g per 1 cup, cooked.

Gluten is a plant protein that comes from some grain kernels. It can be used to make meat substitutes and high-protein food. Gluten items are obviously not safe for those with gluten allergies.

  • Seitan: A wheat-based protein that is often used in Asian restaurants as a meat alternative, such as “mock duck”. 23g protein per 6oz serving.
  • Imitation meats and meat alternatives: Popular meat substitute brands Tofurky and Field Roast are made of wheat protein. 15g protein per 4oz serving.

Nuts, nut butters, and seeds provide good protein as well as fiber and healthy unsaturated fat. They are nutritionally dense and are beneficial to heart health as well as blood sugar control.

  • Almonds, pine nuts, cashews, Brazil nuts, hazelnuts, pecans, walnuts, and pistachios contain 5-7g protein per 1oz serving.
  • Nut butters and tahini contain 3-4g protein per 1 tbsp.
  • Pumpkin seeds, chia seeds, sunflower seeds, flax seeds and sesame seeds are high in fiber, unsaturated fats containing omega-3’s, and contain about 5g protein per 1oz serving.

Grains in their whole and unprocessed forms can offer significant protein and provide a solid foundation for healthy, high-protein meatless meals. It’s also a great way to save money when you buy whole grains in bulk.

  • Quinoa is a grain-like seed originating in South America. It can be cooked and used like rice (think pilaf and stir fry dishes), and has a nutty flavor. 8g protein per 1 cup, cooked.
  • Brown rice and wild rice provide 5-7g protein per 1 cup, cooked.
  • Whole wheat, oats, bulgur, spelt, barley, kamut, and farro contain 4-5g protein per 1 cup, cooked. 
  • Amaranth, millet, teff, milled corn, and buckwheat (kasha) are gluten-free and contain 4-5g protein per 1 cup, cooked.

Vegetables can also contain some helpful protein, as well as your daily doses of many essential vitamins and minerals!

  • Broccoli and cauliflower contain 3g protein per 1 cup serving.
  • Leafy greens such as kale, spinach, romaine, and collard greens can offer 4-5g protein per 3 cups, raw.
  • Asparagus, artichokes, and brussels sprouts contain about 4g protein per 1 cup, cooked.
  • Mushrooms, on average, contain about 5g protein per 1 cup, raw.
  • Sweet potatoes and red potatoes are an excellent choice for a carbohydrate base and contain about 5g protein per 8oz serving.

By exercising a little mindful meal planning, there is no reason for a meatless diet to be lacking in protein. The average adult has a daily protein intake recommendation of about 0.5-1g protein per pound of bodyweight per day - often more, if the person has a particularly active lifestyle. Consider a plant-based diet of meatless protein, beans, nuts and seeds, grains, and vegetables, as it is fortunately quite achievable to meet these nutritional goals without eating meat! For more information on the vegetarian lifestyle and a variety of different ways to be vegetarian, check out Vegetarianism 101. Happy eatin’! :)

(If you think there is a food that I should add or consider, feel free to send me an Ask.)

lestrange-gets-healthy:

I have never seen anything so accurate.

(via phantomandfez)

Still chugging on through my vegetarian proteins article, haha. I have got to figure out a way to turn this stuff into a career.

Open ask tonight I guess? Anons are welcome! :)

Why Women Need Iron

Women need iron. Not the vitamin. The barbell.

We are trained by the world around us to have fucked up ideas about our bodies; iron unfucks them.

We are supposed to be as thin as possible, as small as possible, perhaps until we disappear; iron teaches us to take up space.

We are taught that the only good direction for the scale to go is down, and to agonize ritualistically when it goes up. Iron teaches us the power of gaining weight for strength and gives us another weight to care about – the weight we are lifting.

We are taught to eat small amounts daintily and treat food as sin and pleasure. Iron teaches us to eat heartily, to see food as fuel for life, and to seek out nutritious food rather than avoiding sinful food.

We are taught to think of our bodies as decorative, an object to be looked at; iron teaches us to think of our bodies as functional, our own active selves, not passive objects for another’s regard.

Whole industries exist to profit by removing from us our confidence and selling it back as external objects. Iron gives us confidence from within through progressive training and measurable achievements.

We are taught to be gentle and hide our strength or even to cultivate charming physical weakness until we start to believe our bodies are weak. Iron teaches us how strong we can be.

Asker Anonymous Asks:
I have anorexia and am underweight. Lately I've been wanting to eat more and become fit, but every time I try and I gain a pound or two, it scares me and I restrict more and more. Is it possible to be fit but still not gain much? I'd love to have more positive fitness related goals but can't deal with the scale going up.
thedragonflywarrior thedragonflywarrior Said:

If you force your body into making “fitness goals” while actively restricting, you are not going to see the results you want. You are only going to get sicker. Fitness is a physical, mental, and emotional thing. It involves striving for complete, overall health. If you are refusing to try restoring your body to physical health, you cannot improve your fitness. I’m sorry if I am sounding harsh, but I really hope you realize how disordered this thought process is. Picking up a new fitness routine while underweight, especially if it’s underweight due to ED, can easily kill you.

Trying to make fitness improvements while actively restricting is like saying “I’m going to learn to play the piano but I’m also deliberately going to cut my hands off.” I do strongly encourage you to make positive fitness goals! But, I recommend that you use your fitness goals as a way to cope with the scale weight you will gain during recovery. (or even better, maybe a goal to work towards is to not weigh yourself/weigh yourself less as you work on fitness and recovery? <3)

I know it sounds like the most terrifying thing, but intense fear of weight gain is literally a mental, physiological side effect of physical starvation. If you gain weight, over time you will be less terrified of gaining weight because your body will no longer be panicking and your hormones will start to go back to normal.

It sounds like you may benefit from a little support (if you don’t have some already) so I will encourage you to check out the NEDA site and perhaps find a discussion group near you. These are open groups that are in a neutral, non-medical environment and are not overseen by medical professionals. If you need more resources, these groups are a good way to find them in your area.

Any recovery blogs that want to contribute to this response would be appreciated. And anon, we are here for you. <3