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No. 160523
I saw some other anons in the Quitting Weed with Shayna thread
>>24354 asking for this and I also want to post about shitness (Shay fitness). Let’s hold each other accountable by posting fat Shat, sharing fitness regimens, healthy meals, and tips to curb cravings!
No. 160525
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Posting this as a first post here because the before and after drives me insane. I’m a former gymrat who now uses school as my excuse for not working out. I haven’t smoked a cigarette or vaped in 3+ years but I want to stop and buy nicotine every day. I want to improve my cardio but I was always big into heavy lifting because I was bullied for being tall and skinny/bony/lanky, I like yoga, and have done those within the last year. For some reason I want to run, even though it’s so painful emotionally and physically kek. I was big into treadmill running at some point 10 years ago and wish I was a cute cardio bunny. Basically I feel like I’m at a fork in the road. I want to have good cardio and feel good and my addict brain says nicotine and my idealist brain says run. How can I start running without getting shin splints? How do I warm up? Can I run on pavement (I’m 27, in good health but don’t want to fuck my joints)? What stretches do I do afterward? I know I could find this on the web but the wealth of information is too much. I want to hear what nonnie has to say kek.
No. 160526
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>>160525Hi!!! Fellow tall lanky nonna, always was heavy into cardio but recently got into weights as well and am loving the variety. I rollerblade a lot and it’s finally warm where I live so I can. If you have the coordination and inclination (as well as access to paved trails and areas) I would highly recommend as it is way easier on the joints than running. I still do sprints on the track at my local pavilion gym and also try to do a few laps grapevining if you know what those are! I recommend those mountain climber/gazelles at the gym too if you don’t want to hurt yourself running but want to get the same range of motion. If you have a local park district they may have a gym that’s emptier of people and cheaper than a membership elsewhere, mine is a great deal and it’s only a handful of nice old people at the time in the mornings that I go. Recently kicked back up to 6 days a week, RIP me lmao. A good shoe and good ankle and arch supports (inserts are great) will help with running on pavement, and if you DO get shin splints you can use a frozen spoon to relieve aches. Stretch lightly before, more deeply after. I like to do a full range of body stretches and use a stopwatch timer to make sure I do 30 seconds or 1min per side/stretch. Yoga is amazing in tandem with running!
Shaynus genuinely is a motivator for me every single workout I would rather skip kek. I actually recently got my cert as a trainer after a painstaking year getting back into my peak fitness (I was v depressed for…a lot of 2021 and 22 lmao) DONT DO THE NICOTINE HAHA U WILL RAGRET NONNA. Also jogging with sprint and walk intervals is a really good way to get into it and actually will get you fitter faster! Can’t wait to hear about your progress!
No. 160528
>>160525A good pair of shoes, first and foremost! Protecting your feet, & thus the rest of your body is important. 2nd, strength training will help with your form and posture, which will result in less injuries. ALWAYS warm up first, with dynamic (moving) stretches, & cool down with static (staying still) stretches to help release lactic acid and improve flexibility. Do not overdo it, especially as a beginner… an injury will fuck you for days, weeks, or longer so take it easy. Nike has a free running app that will help with training, from beginner runs to marathons. And of course, fuel your body accordingly to repair itself. Also, pickle juice really helps to prevent sore muscles / body parts, idk the science behind that but it works. &, if you are running outside - look into running vests with hydration packs to stay hands free. Carry pepper spray, small snacks like candy for a carb boost (you probably won't need snacks as a beginner, but perhaps useful if you'd prefer to walk long distances) & always take different paths to stay safe. Otherwise… a good sports rated, sweat-proof sunscreen, a hat, and uv protective clothing if you care about that. Or just treadmill. Find a good treadmill with a high incline for an extra strength-training bonus. Some of the modern ones even have exercise based games to play. Hope this helps, have fun nonnies!
No. 160550
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>>160526Thank you nona!!! I appreciate your enthusiasm and YES I WILL NOT SMOKE THE NICOTINE KEK
>>160528Thank you
nonnie! I appreciate you and your safety tips ♥
No. 160551
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>>160549Lol nona please, how is posting recipes in a fitness thread cringe…
These are some of my favorite dinners that are easy to add lots of veg into. They’re easily made veg/vegan. Also, my tip for looking at obnoxious mommy blogs with billions of ads is to click the Print option if there is one. Makes it way easier to access the recipe directly when unlocking your phone/tablet over and over while cooking.
https://themodernproper.com/coconut-curry-lentil-souphttps://tasteofthailand.co.uk/thai-green-curry-recipe/https://themodernproper.com/green-curry-salmonhttps://themodernproper.com/chicken-fajitashttps://themodernproper.com/sweet-potato-carnitas-hash No. 160554
>>160552I understand nona. I don't know why they would come to /shay/ though, they can go shuck themselves. Do you have any recipes to share? I've been wanting to try chia pudding, my
retarded, bless her heart best friend told me "caca" or "chichi" was healthy and good to put in it, she said it was darker than dark chocolate…I'm assuming she meant cacao powder or something…
No. 160616
>>160577You can try a fitness app like Fitingo or similar! They have good workouts for different levels with diagrams on how they should be done, and it’s all body weight for the main stuff—tho there are huge sections of workouts with all kinds of home equipment and even household items or your baby or cat or dog if you have one etc! I used it for a bit to help me get back into working out after about a year long hiatus and still sometimes do a workout on it here and there tho I’m primarily gym or outdoor based. Good luck and happy working out nonna!
>>160578Yeah I would guess somewhere around that maybe even 4000 (WOW) since she drinks so much super sugary alcohol. Who knows how many snacks she shoves in her face that we never hear about tbh
No. 160731
>>160727Omg but…………I love it lmao.
Shaythread fitness bingo/challenge. I fully accept my cringeosity for loving this idea kek
No. 160784
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>>160717Good job on your weight loss and commitment to eating healthier! I truly love hearing how Shaynus inspires nonnas to be better! Gonna post a recipe for a tasty healthy protein smoothie below:
>1-1.5 cup milk of your choice (I like unsweetened coconut or oat unless I feel sassy then I use banana milk!) >1 banana>1 serving (2tbsps) of PB2 (powdered peanut butter, I like the chocolate kind for this!) >1 scoop protein powder of your choice (I use Spiru-tein vanilla because I like the added vitamins and the lack of bad stuff) >3-4 ice cubes>handful of blueberries if on hand (makes it taste kinda like a PBJ) >*BONUS* serving of super greens or similar powder, or a handful of baby spinach leaves but not necessary. Blend in blender til thicc n creamy and enjoy! This is a favorite post workout snack of mine, and if anyone wants I can calculate the calorie content and nutrition info!
No. 160826
>>160784If we're sharing protein smoothie recipes here's a favourite of mine
Coconut Coffee Protein Shayke
>coffeeCan be any coffee, I mostly use freeze dried granules mixed in water
>600ml alpro coconut>50g coconut cream>10g coconut butter>10g coconut oil>30g double cream>30g scoop of whey isolate 97>5g scoop of creatine>3g scoop of taurine>10g cacao powderNutrition
Cal - 654
Fat - 47.88
Carbs - 22.45
Protein - 33.99
High calorie and full of protein and MCTs. It's really good when you need to enhance your endurance. Probably not for someone who isn't doing serious exercise though.
No. 161621
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My bf spoiled me at the supplement store yesterday after we worked out together and the protein is AMAZING tasting holy shit nonnas. I’m gonna use some PB2 in the next shake so it tastes like a fluffernutter kek the pre workout is also great, used it this morning and am super pleased with the efficacy and the PUMP
No. 161686
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>>160809On days you don't want to go, remember this
No. 161975
>>161962>>161952You don't gain muscles fast, especially as a woman. But if you start working out, your body stores water like crazy, that's why some people even gain weight, despite being in a deficit.
I agree with the measuring instead of weighing. Also: Calories in TDEE calculators are very overestimated, use a Navy Body Fat Calculator to estimate your bodyfat and then use the Katch-McArdle formula to find out how many calories you can consume.
Low Carb is the way to go, keeping the blood sugar low, eating satiating food and drinking lots of water is the best diet imo.
No. 162084
Idk where else to post this since it’s bloggy and spergy. But i lost 80 lbs in the past, im 5’7 and i was 210 lbs at my highest weight. I think shayna is only two inches shorter than me, and looking at pictures of her she looks identical to myself during that time in my life, so i get really heated when nonnies in the thread are like “no way she’s 200 she’s probably like 175” i can guarantee you she is above 190. But weight sperg is really annoying in the main thread.
Anyways, i came to say that and also to say that i was really unhealthy when i lost all that weight about 7 years ago, and over the last 5 years I’ve gained back about 30lbs of that. I still retained a lot of muscle and my body composition has improved greatly since i was previously at this weight due to lifting weights and a fast paced job. But between shayna and ALR I’ve decided im not going to settle for gaining an extra 5 lbs per year, im going to maintain the weight that i actually feel comfortable at. So im about 15 lbs away from my goal, having lost 12 lbs since last month! I havent even changed anything really besides being more mindful when i eat, and not smoking weed until im getting ready for bed. It’s so dumb, but i know all y’all in this thread are here with me kek. I just want to be better than shayna, and knowing I’ve done it before and become a success story when i used to look like she does now makes me not want to lose that feeling of success. I followed her on tumblr around the time that i was 200 lbs and she was still ana-skinny, and i was so envious of her body, it felt really really good to come here 3 years ago and see that she had ballooned up and now i have a better body than her. REgardless, seeing that 30lb gain made me realize I can’t take my body for granted and i need to be mindful and conscious of what im doing with it/putting in it. So thank you shayna! And good luck everyone else here using shat as a motivator!
No. 163503
>>163069Take measurements at this point and not rely solely on the scale. It's possible you're packing on muscle density and it's not reflecting fat loss. Measurements of your thighs, hips, arms and waist will be a better indicator. If those are going down, you're good to go, nonna. If your body is looking more tone and sculpted but the scale isn't changing, it's a good thing! Keep at it and don't give up. Your body is also trying to hold onto everything it can to feed your baby, so don't forget that. Stay healthy for you and that baby, don't worry so much about the scale.
"It is it a myth that breastfeeding burns up lots of calories making milk. You will burn some stored body fat, but your body protects some fat for the purpose of breastfeeding. Many women don't lose all the baby weight until they completely stop nursing." -WebMD
So don't restrict further or increase your workout load, just understand that during breastfeeding you won't burn all your fat. This is for you and your baby's protection. I bet you look amazing anyway with your thirty pound loss!
No. 163628
>>163586This is so interesting my baby is 10 months old but by 3 months I was back to pre pregnancy weight, but I didn’t breast feed. My sister in law said that she only lost weight because she breastfed with her first and lost nothing when she didn’t breast feed with her second.
But anyways I didn’t know this thread existed and I’m pumped that it does. I’m 30 pounds from my goal weight (I was overweight in pregnancy, only got pregnant because I dropped like 20 pounds) so I’m looking to drop my last 30 pounds. I do combination fasting, working out and vegetarian keto. I lift and row for workouts. But nothing Dee seems to be working for me lately. Not sure what I can change up. I am sort of interested in ozempic but no idea how to go about it. I have pcos and I’ve heard you can get it for pcos. Anyways
Gonna try to scrub my diet even cleaner starting on the 1st so wish me luck. I’m pretty strict but have all of nothing mentality so when I fuck up i fuck up big.
No. 163782
Seeing Shay finally gave me some motivation to try a spin class. First class was only 5$ to try out (even Shay could afford to try it!). It fucking killed me but it'll be healthy to do more. I used to swim but covid fucked that up and I'm ready to get back into shape. The spin place isn't far from the pool so once I'm a bit fitter I might go swim right after class.
>>163780Good job anon.
No. 163972
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I've become so shaytarded with my schedule that every time my phone goes off for the gym I'm reminded of what life could be with Shayna's growing, grotesque figure. Don't give up nonnas even on the days you're dreading it.
No. 164626
>>164622Right? Currently I have the urge to eat something I shouldn't, but instead of doing it, I'm scrolling through the Shay threads instead.
Shay is a reminder that anyone can look like a hog if they get complacent. It wasn't really all that long ago she was a normal weight. Then the pounds crept up and now she's borderline obese.
No. 164686
>>164672Just because you're
triggered by pics of Shay's fatness doesn't mean everyone else is an anachan who can't deal with seeing a few side by side comparisons without spiralling, jeez. Your sperging on the Shatspo thread is just as ridiculous as Demi Lovato bitching about a froyo shop having sugar free options because it's
triggering to anorexics. Learn to manage your
triggers instead of having a freak out whenever someone points out Shay gained weight.
No. 166111
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Here’s some fatspo for all you hogs!
No. 166112
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Love!(USER HAS BEEN PUT OUT TO PASTURE)
No. 166184
>>166182With Fat Shat it's a triple hit of obesity because she over eats, drinks excessive amounts of alcohol and doesn't exercise. As long as your not drinking 800 calories of corn syrup slop, downing a bottle of Sutter Home and eating four person charcuterie boards to yourself, then you will probably be ok as long as you stay active.
If you're concerned you can use a TDEE calculator (do an internet search because it's better to use more than one as they can give slightly different results depending on the algorithm used) so you know the amount of calories that you need to eat to maintain your weight. Some calculators will also offer macro calculations. If you're fairly active and do a fair amount of exercise daily, you can get away with eating larger portions of carbs, if not it's better to have a small portion of carbs, some fat and mostly protein for a meal. While it may sound counter intuitive, natural non-trans fat is very important, especially for women because the body needs saturated fat to synthesise hormones. Meat, eggs, fish and dairy are good sources of natural unprocessed saturated fat and contain B12, iron and all the essential amino acids you need for neurological and hormonal health.
TL;DR
Eat a diet of meat and vegetables.
No. 166307
>>166297RDLs
Hip thrusts
Squats
Bulgarian split squats
Stairclimber
Walking
Make sure you got the right form
No. 167196
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Lifts for Shayna's problem areas. I'll start.
Lunch lady arms - tricep extensions
No. 167206
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>>167196Bad posture, flat ass and fursuit thights - Romanian deadlifts
No. 167262
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>>167196Squats for no ass. And for posture, they strengthen your back too and would make a nice complement to anon’s Romanian deadlift suggestion.
>>166308I’m tall with long femurs and YouTube videos about squat form always
trigger me because they say “don’t collapse your chest” but I do have to lean forward to stay balanced. Squat University is awesome. Film yourself squatting at home (my old trainer used to have me hold a towel stretched over my head to mimic holding a barbell) and try multiple cues: squat how you always do, squat thinking “spread the floor with your feet”, squat while bracing your core, squat while focusing on squeezing your glutes on the way up, squat while trying to keep your back neutral. You’ll see what everything looks like on camera without trying to twist and see in the mirror, which will mess up your form so you aren’t really seeing what you’re doing. Compare to SU vids and proceed. Good luck anon, it’s not so complicated but I just started squatting again and want you to have a good experience!
No. 167638
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>>167196Goblet Squat for her flabby thighs.
No. 167639
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>>167196Renegade row for her bingo wings, anterior pelvic tilt and gunt flap.
No. 167689
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>>167196Forward lunge for cottage cheese legs
No. 168233
>>168225>>168224Thank you so much!! I actually have an old jumprope I can start using again. The fun of jumping rope might also help push me more vs trying to run the block which bores me haha.
Thankfully walking I'm good at and can go for a while, but it's the moment I fast walk or jog (or god help me, run for the bus) that my lungs feel like they're totally airless kek. But tbh daily walks would probably do me a world of good so I'll work on that. No incline near me but there's a forest I can struggle-hike through. And next winter I can jump rope in the house!
No. 168360
>>168359Do it in a series of sets and reps that get progressively heavier. So 3 sets with 5 reps is 15 reps total. If you're using 1kg for example that means in total you have lifted 15kg. If you're able to do this then add another 1kg to the dumbbells so 2kg x 3 x 5 = 30kg. If you're unable to do 3 x 5, do 3 x 4 or 3 x 3.
For example
Day one - 3 x 3 @ 1kg = 9kg total lifted
Day two - 3 x 4 @ 1kg = 12kg total lifted
Day three - 3 x 5 @ 1kg = 15kg total lifted
Day four - 3 x 3 @ 2kg = 18kg total lifted
Day five - 3 x 4 @ 2kg = 24kg total lifted
Day six - 3 x 5 @ 2kg = 30kg total lifted
Day seven - 3 x 3 @ 4kg = 36kg total lifted
Day eight - 3 x 4 @ 4kg = 48kg total lifted
Day nine - 3 x 5 @ 4kg = 60kg total lifted
You can modify it however you like, such as you might want to do lower weight higher reps, or you may have to work with the weights that you have, as long as you keep the basic principle of progressive loading you will get stronger. You should also eat more protein so the body has more amino acids to turn into muscle tissue.
