backonpointePlease read my FAQ before sending me a question.

I'm a college student and a dancer, and I'm working to lose fat, gain muscle, become more fit... and help others do the same!

My Ask Box is always open to questions, suggestions, or if you just need to talk. If you'd like something to be answered privately, just let me know in the message. (Note: anonymous questions cannot be answered privately.)

I track the "backonpointe" tag!

Are you in recovery and reading Back On Pointe? Here are tips on staying safe while browsing. Stay safe and sane!

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spinninglovestory:

My latest blog post - SAFETY TIPS as part of the #train safe #pole safe #teach safe campaign.

spinninglovestory:

My latest blog post - SAFETY TIPS as part of the #train safe #pole safe #teach safe campaign.

hula-hips:

Just remember, the scale can’t measure all of your progress

hula-hips:

Just remember, the scale can’t measure all of your progress

(via getfitandsweat)

“I have started doing 30 minutes of cardio and 60 min of muscle training since January 3-5days a week. When can I expect to see definition in my muscles. I have noticed improvements in strength and endurance, but not appearence.”
-kiskidee

the-exercist:

All of this depends on how your body looked before, how much fat you’re carrying, where that fat is distributed, what your health is currently like, what your genetic history is like, what sort of training you’re doing, how much that training challenges you, what you’re eating, what you define as “definition” in terms of your own body, how you hold your posture, what sort of lighting you’re viewing your body in…..oh god, and so many more variables!

The point is that there’s no way to accurately estimate these things. Without knowing anything about you, your body, your training or your lifestyle, it’s downright impossible for me to guess. But even an informed professional would have a hard time pinpointing a period of time where you would be guaranteed to see visible definition. Your body is different than any other body and, even if you follow the same diet and exercise regime as a hundred other people, your lifestyle and genetics will impact the way that the routine affects you.

In the end - Try not to dwell on it too much. If visible change happens and you like the way that it makes you look, then great! If not, then enjoy exercising just for the sake of it. The process itself should be rewarding.  

gettingahealthybody:

Fruity Striped Ice Cubes.

Because plain ice cubes are too boring. These ice cubes are made of fruit juice, smoothie and coconut milk. You could simply play around with any combinations you love.

Adds a whole new dimension to your drinks, not to mention its beauty. A sure conversation starter at any party. Great to get your picky kids to drink some fruity goodness too. 

  • JUICES: I used store-bought grapefruit juice, mango juice, limeade, and made some strawberry/beet juice.
  • SMOOTHIES: I combined kiwi, cucumber, mint and lime make for a beautiful green smoothie blend.
  • COCONUT MILK: I layered a lot of these cubes with coconut milk, which can be poured right from the can.

Play around with your combination, the choices are endless.

therunscape:

Heart attacks symptoms are different for women. I recently learned this. 

therunscape:

Heart attacks symptoms are different for women. I recently learned this. 

(via the-exercist)

prilstuff:

One year ago this weekend I sat on my mother in laws couch and read backonpointe blog and thought about how shitty I felt. I was over weight, inactive, and unhealthy. My chest hurt, I stayed sick, and don’t even talk to me about back pain when shopping. I was 210 pounds, wore a size 16 women’s,…

Can You Hit It Too HARD? 10 Signs & Symptoms Of Overtraining

fitvillains:

image

PSA FOR ALL FIT FREAKS! Are you taking enough time OFF?

Recovery is just as important as what you do IN the gym. But no matter how much we ‘know’ this, many people consistently spend hours and hours in the gym because it “feels” right. It’s psychological. A dependence. Fitness CAN be addictive, but it’s important that we learn how to overcome these psychological barriers to live happier, healthier and injury free lives. Outside of the gym.

Recovery is THE reason we get fitter and stronger. It’s during this time that your muscles rebuild stronger, where your body puts your workout to use and where you’ll reap the benefits.

I like to think of it as making bread. You can knead the dough as much as you like, but unless you STOP and let it rise, your bread is gonna SUCK. The kneading is important, but the “rising” on it’s own is what makes the bread awesome. Rest is your ‘rising’ time.

While SOME activity is better than NONE, TOO MUCH activity can be worse than none at all. Heart problems, insomnia, illness, weight gain, injury, depression: all symptoms and consequences of hitting it too hard and too often at the gym.

SIGNS OF OVERTRAINING (and/or fitness addiction).

1. A decrease in performance. If you’re training hard and you notice that you just aren’t able to do what you know you CAN DO (having to reduce your weights, not being able to finish a set, needing to take more breaks etc), it might be a sign that your muscles have not gotten enough recovery time.

2. Problems sleeping, decrease in overall energy, mood swings etc. Workouts generally should BOOST your energy and mood. If the days seem ‘harder’ it might be a sign you need to take a step back. Depression can be a symptom of overtraining as well.

3. Feeling that unless your workout is 2 hours long, it doesn’t count. The truth is, there is ONLY so much you can push your body. After a certain amount of time, it releases chemicals and begins processes to minimize damage… NOT to help you get stronger, fitter or better. 2 hours a day in the gym is too much. Psychologically, this is a barrier a lot of people get stuck behind. Often, beginners are encouraged to workout for long periods of time, but at a VERY LOW intensity. The higher the intensity, the shorter your workout can be. Work to limit your workouts to an hour or less, take less breaks, and boost your intensity instead.

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