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Happiness is Being Healthy

Feeling Fit

Looking Great

Being Happy With Yourself


Eat Clean Make Changes

Ask me anything, if you don't then you will never know the answer...          About Me         FAQ and messages answered :)

Anonymous asked: Hey :) So if I am trying to lose weight an

leasagoo123456789 asked: What would you suggest to a person just starting to work out and diet? would P90X or Insanity be a good 1st work out routine? If you have any more advice on what i should be doing to loose weight, please let me know. I can use all the advice i can get. go to my blog and read my story and tell me what you think would be the best thing for me to do..

Hi Leanne, well honestly you can start your diet and exercise whenever you want.  Its up to you.  Based on your starting weight Insanity would be very very stressful on your legs and your heart.  P90X is not for beginners and its very hard.  I would start with doing basic exercises.  Dips, ab work, leg work (lunges, squats, maybe try kickboxing) basic arm workouts like presses, curls, rows.  Honestly eating clean is 10000% of the trick.  Cut all processed foods from the house….yup just about all processed foods are shit and have chemicals that are bad for your body.  Eat whole grain stuff, don’t go on low carb diets, or low this or no that….just eat good and in moderation.  If you need any more help (I know this isn’t my typical essay I would write, just message me again if you need clarification on anything or I know a lot of girls who have lost 100+ pounds that would have prob a better POV of starting at a higher weight and losing it slowly.  :) oh and drink A LOT OF WATER and nothing else!!! flush your body with water. :)   - Justin <3

youonlygetoutwhatyouputin asked: its a t.v show :) and p.s i would just like to commend you on answering al of your questions so amazingly, you seem like an awesome guy !!

hahah I honestly spend soooo much time responding to my messages then reblogging, I feel like building up a reputation on being polite and sweet and nice as well as giving good info to my followers is better then seeing tons of pics but having no idea how to attain that body (which I have plenty of btw :) lol)  I’m just me :)

Anonymous asked: Haha, no sex unfortunately because I’m the first girl he’s fooled around with. But thanks for the advice and little PSA X) PS: I love your little pet names you give your followers. Love it.

no problem at all gorgeous and have fun.  Thank you sooo much love <3 :)  

Anonymous asked: So I need a guys perspective about something. My guy friend and I are currently in this sort of FWB type thing, nothing major. But he hasn’t seen me since I’ve lost nearly twenty pounds, about four months, because of college. As a guy, would you suggest the next time I see him, to dress up a bit and show off my new figure? Or dress it down in something comfy yet flattering? What would turn you on?

good question, first off congrats on losing 20 pounds :):):), well if its a fwb relationship, he will be turned on by anything :), If you lost 20 pounds I would wear something comfy yet flattering because I’m pretty sure he will notice.  I feel like if you wore something sexy and dress up to show it off, then you would be saying more of “hey say something about me losing weight” over him just causally seeing you and saying…wow you look beautiful and you feeling comfy and comfortable :)   Have fun with him and please have safe sex :)

Anonymous asked: where did u graduate college?

I’m still in college, and I attend Michigan State. 

Anonymous asked: I know uve probably answered this… but humor me :) what inspired to to change ur life and become healthy?

ugh, so I attended a college 2 years ago, drank and didn’t workout. have always had abs and been in amazing shape my whole life because I was athletic always.  Came home and wasn’t happy i lost my abs and wanted to change, got P90X, ate clean, (my moms an amazing cook) and pushed myself because I wanted to see a change.  Now I have cut all alcohol, bad foods, refined sugar…all the bad stuff and eat good, workout everday and do yoga 3 times a week, working on doing it everyday with my wokouts :).

Anonymous asked: thank you so much for the excess skin video :)

No problem, don’t thank me though thank http://duckie88.tumblr.com/ :)

mygenesdontdefineme-ido asked: your advice is soo great thanks for the tipss <33

Awww thanks sweetie, I just try to give the best advice to the best of my ability and if I don’t know it I’m sure one of my amazing followers knows it (meaning its a girl related question I have no idea how to answer but I’m sure one of the girls does lol)

Anonymous asked: i’m not sure if you know much about this topic but do you have any advice for people who have extra skin? I have lost a lot of weight but have extra skin because of it, will strength training and toning exercises help? or does that only work to a certain degree? thanks!

I honestly don’t know any advice to give to you doll, I’m sorry.  I mean yes for sure doing strength and toning exercises will help it but yes only to a certain degree.  There was a video floating around forever ago about a super confident girl who had excess skin and did a video about it.  I’ll try and find it for you :) 

duckie88 asked: For the anon about loose skin - moisturizing and exfoliating help out in addition to building muscle! And enoughfluff has a video about her lose skin…

Thanks gorgeous :)

mygenesdontdefineme-ido asked: hey so im going to a program in the summer where i have to cook for myself and im kind of nervous cause i dont wanna have to just settle for unhealthy food :p i eat meat and will probably be on a low budget. any suggestions of quick healthy recipes that use basic ingrediants? :)

Hey love, for breakfast just eat egg whites simple as that :), lunch eat a sandwich but buy your own bread, turkey, fruit, veggies anything you want ( cut the dressings, just extra fat and calories and shit you don’t need) then for dinner fruit and veggies, chicken? (4 pack of chicken breast are like 6 bucks at kroger).  Hamburger maybe will last you for a few nights.  and of course snacks throughout the day but healthy snacks :).  also look in my recipes for more ideas.  If you need more ideas just message me again <3 Justin 

Anonymous asked: how can I find a work out program that will suit me and my goals?

Hey hun, Message me back with what your goals are and what you wanna get out of the videos then I can help you :) also look in the questions already answered and I may have already answered it :)

inthisforfitness asked: In response to the period question, your period causes you to retain water, and as a result hold weight. This can occur both during your period and up to a week after. So I would advise not obsessing over your weight (especially around your period) also, eating that few calories could trigger your body to go into starvation mode, also causing you to retain more fat than you should be! Just eat a minimum of 1200 calories and stay active! I promise you’ll lose weight! BE PATIENT :)

Thanks Love :)

newschoolnewme asked: I don’t understand the fan mail thing an I tried to reply and it’s not working, but I had to make sure you knew that you are so precious and very sweet! You have all your followers developing tumblr crushes I’m sure of it :) I feel like you are going to be an awesome person to help me get through this lifestyle change :) and it’ll be refreshing to have a guy to ask questions too! :) <3 Mace

I will do my best to make you happy in your own body and help you reach your goal what ever it is.  :) I will do my best to answer any questions you have about anything. and if I don’t know the answer I’m sure one of my amazing followers will know it.  :) -<3 Justin :)  This is a lifestyle change,  and its a way of life :)

newschoolnewme asked: I don’t understand the fan mail thing an I tried to reply and it’s not working, but I had to make sure you knew that you are so precious and very sweet! You have all your followers developing tumblr crushes I’m sure of it :) I feel like you are going to be an awesome person to help me get through this lifestyle change :) and it’ll be refreshing to have a guy to ask questions too! :) <3 Mace


I will do my best to make you happy in your own body and help you reach your goal what ever it is.  :) I will do my best to answer any questions you have about anything. and if I don’t know the answer I’m sure one of my amazing followers will know it.  :) -<3 Justin :)  This is a lifestyle change,  and its a way of life :)

What is a plateau?

What is a plateau?

When trainers, well, train people, we measure everything we do with graphs. The vertical plane usually measures improvement, while the horizontal plane measures time. We design programs with the aim of keeping the vertical line moving upward. When results taper off, the vertical line flattens. Our desired result is a line that looks like a steep slope. What we want to avoid is a line that looks like a plateau, or worse, one that goes back down.

Switching up your routine and your diet plan are both encouraged for this exact purpose. Regardless, everyone hits a plateau eventually. By arming yourself with the knowledge of what causes a plateau, as well as possible solutions, you can minimize your time on the flat line.

Why do plateaus happen?

It’s part of the body’s natural process to hit a plateau because it’s always trying to regulate itself. So basically, your body is always trying to plateau. We call this regulated state homeostasis. Your body’s a creature of habit, but it doesn’t care whether those habits are bad or good. The more you do something to enact change, the more your body adapts and tries to limit that change. This is a survival instinct—less stress is placed on your body. However, when you’re unhealthy, your body is willing to call unhealthinesshomeostasis. So the aim of an exercise program is to keep your body stressed.

We think of stress as bad, but we need it to be healthy. Stress causes our bodies to react. These reactions include releasing hormones that keep your body strong. This helps you fight the natural aging process. The key with stress is managing it. You want to stress yourself, but only enough so you can still recover from the process. When we’re overstressed, it’s a symptom we refer to in the fitness world as overtrained.

What is overtraining?

There’s an old adage in the fitness world that goes something like this—it’s credited to two fringe characters who referred to themselves as The Barbarian Brothers:

“There is no such thing as overtraining. There is only undereating, undersleeping, and failure of will.”

From this statement, we could call overtraining underrecovering, and this would be accurate. But since athletes tend to be of the “more must be better” variety, overtraining is the term that stuck. No matter how you spin it, if we don’t balance training, resting, and eating, we will stop making progress, no matter how hard we push ourselves.

Why we train in phases

To get the most out of an exercise program, you need to break habits from time to time. This is why most training programs are broken up into phases or blocks that generally look something like this:

  1. Foundation phase: Building base fitness; the time this takes varies per individual.
  2. Adaptive phase: Learning to master the movements or cadence of a new workout program; takes between 1 and 12 weeks, depending on a program’s intricacies and your fitness level.
  3. Growth or Mastery phase: Once you’ve reached the growth or mastery phase, your body has a limited time to make accelerated performance gains; generally takes 1 to 4 weeks.
  4. Recovery phase: When results level off, your body needs to recover from the stresses of hard training; generally takes 1 to 4 weeks.

Most athletes train in 3- to 6-week blocks, wherein they work on one energy system at a time. Each block is broken down into the phases listed above. At the end of each block, your body begins to plateau, which is a sign you should begin a recovery phase—a period of lower-level exercise designed to help your body peak its fitness level, either for an event or a new block of training.

The fitter you are, the quicker you adapt to new routines. 

What to do when plateaus happen

You’re usually not sure why you’ve hit a plateau; otherwise, you wouldn’t have hit it. Luckily, there are only a few possibilities.

  1. You’ve been training too hard.
  2. You haven’t been training hard enough.
  3. You’re not recovering (includes both eating and sleeping too little).
  4. You’re eating too much.

Basically, you’re in a plateau because you’re doing too much or too little of something. If you’re not working hard enough, you probably know that. If your diet is bad, you probably know that too. In fact, if this were the case, you probably didn’t see results in the first place, so you’re likely not plateauing—you just haven’t gotten any results at all. For those “too-much” or “too-little” scenarios, here are the solutions most likely to work:

  1. Start off. First, you need to ask yourself if you did your program all the way through.  Because programs are so intense, it’s likely you’ll experience small peaks and valleys of improvement/decline over the first couple of months. You’re not plateauing. It’s adaptation to a new program. In fact, chances are you’d get better results early on with an easier program. This is because you’d quickly master that program. What you would lack is the high-end fitness you reach at the end of your program that your body prepares for during the initial blocks. 
  2. Back off. Backing off doesn’t mean you shouldn’t exercise—it just means that if you ease up a bit, you’ll likely recover and get stronger. If you’re finding it suddenly difficult to get through a workout that was easy the week before, you’re probably working out too intensely. You should ease up your intensity and focus on technique and flexibility. When I suspect this is the case, I usually suggest you go straight into a recovery period until you feel normal. When you’re this tired, gauge your workouts so you finish them feeling refreshed rather than knackered. When your energy level returns, you can launch back into your original program even harder than before.
  3. Turn it up a notch. Or you can try the antithesis of #2, because a plateau may also happen if you’re bored and/or listless. The best way to increase intensity is by adding resistance. Change bands or adding weigh so you start failing at a targeted number of reps (depending on your goals) on all of the exercises, which changes the focus of the energy system you’re using. This added intensity will force your body to adapt and turn that improvement curve skyward again. You’ll know if this was the right tactic because you’ll either respond by feeling energized or you’ll hardly be able to finish the workout. If it’s the latter, try step #1 or #6.
  4. Streamline your diet. Most diets could use a little improvement. If you’ve been giving yourself little rewards for a job well done (a good idea in general), then try some withholding. Eat very cleanly and strictly for a week and see what happens. If you feel better, you’ve found the culprit. If your plateau continues, move to either step #1 or #5.
  5. Add some morning cardio. Twenty to 40 minutes or more of easy to moderate cardio in the morning on an empty stomach can help get your metabolism steamrolling again. You can train your body to use stored fat more efficiently as fuel, and this is one of the easiest ways to do it. This is a good tactic to try if you’re having trouble streamlining your diet and have an abundance of extra energy.
  6. Add or subtract calories. Dynamic caloric requirements are a reality of a program as hard as P90X (the one I did). As you become fitter, your body composition changes, so your calorie requirements change. Adding calories is one of the main ways our customers get themselves off plateaus. Adding 500 calories per day works out to 3,500 per week, which equates to a pound. But this doesn’t mean you’ll gain or lose a pound. You may simply need the extra energy to keep fueling your now-much-fitter body. Keep in mind that this will only work if you’re eating proper nutrients. If not, try step #4 first, and then try altering the number of calories you’re eating. The best way to add or subtract calories is to zigzag them up or down. Instead of simply adding/subtracting the calories all at once, do it every other day while continuing to follow your current eating pattern. This will not only help your body adjust easier, but you’ll begin to feel how the different amounts of energy you’re consuming affect your performance. Five hundred is not a magic number. If 300 (or 600) feels better, then go with that. Your body will usually tell you what it needs, if you can learn how to read its signals.