Heath, Fitness,Self-improvement, & Motivation

C.J. Havens (CJHavens1) on Twitter

nubianhavens — Mon, 20 May 2013 16:46:26 -0400

The latest from C.J. Havens (@CJHavens1). Blogger/Writer/Geek-Nerd culture expert/GAMER… Live so you have the fewest should of, could of, would of moments!. Lake Mary, FL

Follow Me on Twitter!

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nubianhavens — Sun, 10 Mar 2013 13:45:35 -0400

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nubianhavens — Thu, 07 Mar 2013 09:01:39 -0500

lacigreen: There’s nothing shameful about getting help. If...

nubianhavens — Thu, 07 Mar 2013 08:57:39 -0500

lacigreen:

There’s nothing shameful about getting help. If you’re ready to begin the road to recovery, there are lots of us ready to support you.

Natl Eating Disorders Help
USA: 1-800-931-2237
Canada: 1-866-633-4220
UK: 0845 634 1414

International
Online chat
Sex+ Peer Counselors

Say no to smoking. The difference is clear. If you have true...

nubianhavens — Thu, 07 Mar 2013 08:33:22 -0500

Say no to smoking. The difference is clear. If you have true friends you really care for, smokers or non-smokers, please pass on this picture to them.

I was a “pack a day” smoker almost 10 years ago and I can tell you that it’s nerver to late to quit and turn it around. I noticed when I smoked that I always felt tired and had less energy. Instead of smoking find a hobby , start working out. You feel so much better once you stop. Your body is truly your temple, BE GOOD TO IT!

HAVE A STRONG DAY TUMBLR!

C.J. Havens

Loving the new bald look so far. Thanks for the likes and...

nubianhavens — Sun, 03 Mar 2013 07:03:16 -0500

Loving the new bald look so far.

Thanks for the likes and comments on the previous photo guys. I think this one illustrates the clean shaved head a little better.

Like the new look?

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nubianhavens — Wed, 27 Feb 2013 19:59:52 -0500

No hair! Was thinning at the top too much just decided to keep...

nubianhavens — Tue, 26 Feb 2013 10:35:33 -0500

No hair! Was thinning at the top too much just decided to keep it shaved completely . Was recently enjoying a beautiful day at the Lake front when this pic was taken. It was such a nice day. Great work out weather is what keep running through my mind.

Any thoughts on the new bald look ?

For my female followers who are concerned about getting too...

nubianhavens — Tue, 26 Feb 2013 10:07:37 -0500

For my female followers who are concerned about getting too “bulky”.

kathryncamillefitness:

When I first entered a weight room five years ago, my life changed forever. Lifting heavy objects and putting them down became more than just a past time, but a fundamental part of who I am. Weight lifting is about pushing oneself to the limits—achieving and exceeding the goals that you have set before yourself. You are competing against yourself to be the best that you can be. Ladies, don’t be afraid of the weight room! Lifting is one of the most overlooked and underutilized aspects of women’s fitness, yet yields the best and most timely results.

What are the physical benefits of weight lifting?

Increased Metabolism— Weight lifters burn more calories while at rest. A pound of muscle burns 30-50 calories per day, whereas a pound of fat burns only 2-5 calories.

Lose Inches— Muscle is more dense that fat, and thus takes up less space. By gaining muscle and simultaneously losing fat, many inches may be lost in the process, even if the scale does not lower.

Get Sexy Curves— Lifting creates an athletic, lean, toned, and tight physique. Cardio is great for fat loss and heart health, but without muscles underneath, there will be no “toning”. Cuts and definition come from lifting heavy and often.

Increase Bone Density— As women age, it is increasingly important to combat osteoporosis and frail bones, which can be done effectively through weight lifting.

Anti-Aging Properties— The average person loses 7% of their lean body mass every ten years after the age of 20, which is why many people see a decrease in metabolic activity. Maintain the muscle and you will maintain your metabolism.

Better Neural Function— Balance and coordination improves with free weight lifting, as well as flexibility and core development.

Increased Insulin Sensitivity— Food will be stored as glycogen in your muscles and liver rather than fat cells.

Higher Sex Drive— After fat loss and increased exercise, blood flow to sex organs is increased, along with the stimulation of sex hormones, added with more energy plus better self-image and esteem.

More Confidence— Along with better aesthetics, achieving and pushing your limits builds self-worth and pride.

Increase Strength— This one is pretty much a given. ;)

Sexy curves? So you’re telling me I won’t turn into Arnold Schwarzenegger?

No. Men have much higher levels of free testosterone (200 to 1200 nanograms per deciliter) than women (15 to 70 nanograms per deciliter). Therefore, it is physiologically and hormonally impossible for most women to put on the same muscle mass as a man. In order for a woman to “bulk up”, she would need to increase her testosterone level (i.e. anabolic steroids) and increase her dietary intake drastically, in addition to following a rigorous lifting schedule for many, many years because muscle mass takes a long time to pack on.

How do I get started?

The best way to get started with weight lifting is to work with a personal trainer or someone who has experience in the weight room. Always remember— proper form is more important than the amount you are lifting. However, if you do not have access to a trainer, check out one of these options:

Starting Strength The Female Training Bible ExRx /r/xxfitness

There is no difference between how a woman and a man should train, so don’t be afraid to look on ‘male-oriented’ websites for tips and advice. Most are more than happy to help!

How often should I lift?

Please take note that strong muscles are not built in the weight room— they are built during rest! Ensure that you are leaving yourself enough time for the muscles to repair themselves. Most people lift 2 to 5 days per week. Listen to your body when you are first starting out— don’t be too rigorous. Safety comes first. It is best to never work out the same muscle groups on two consecutive days, so make sure your split is varied (i.e. lower body, upper body, rest day, lower body, upper body, rest day, rest day). There are some example splits on the Female Training Bible listed above if you need more guidance. Also, I am here to answer lifting questions, so feel free to ask questions!

How can I achieve the best results possible?

As with any exercise program, it is best to incorporate strength training, cardiovascular activity, stretching/yoga, and most importantly, a nutritional diet. Weight lifting requires that you eat an adequate amount of food per day, or else muscle mass cannot be gained. In a clinical study, researchers found that women who lifted only two times per week lost up to 3% body fat even if they did not change their dietary intake by a single calorie. Don’t be afraid to consume what your body needs, especially protein and healthy fats. Eat clean and lift heavy.

Sources: [Raw Fitness] [Nick Mitchell] [Women’s Health] [Cathe] [Ezine] [BodyBuilding.com]

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nubianhavens — Tue, 05 Feb 2013 05:29:26 -0500

It’s going to be a fight today for lunch over who gets...

nubianhavens — Sun, 03 Feb 2013 09:22:24 -0500

It’s going to be a fight today for lunch over who gets last nights dinner leftovers. Salad with Pesto Chicken!

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nubianhavens — Fri, 01 Feb 2013 08:25:26 -0500

Pinterest, Tumblr, and Instagram recently banned the scary pro-anorexia images known as thinspiration, or “thinspo.” But some claim that fitspo—pro-fitness inspiration—can be just as dangerous. Is it?

nubianhavens — Fri, 01 Feb 2013 08:04:25 -0500

Googled Fitspo and found this article this morning:

Fitspo refers to images and words that women post with the purpose of inspiring themselves and others to live a fit, active life. Unfortunately, the images often portray dangerously thin, overly sexualized women with bodies that the vast majority of us will never be able to achieve. What’s more, slogans like ‘My weakness becomes my pain, and pain my pleasure’ are often just as shaming as those used in thinspo, and I worry they could fuel the fire for people with eating disorders. A lot of fitspo is a thinly veiled version of thinspo, promoting the same obsessive tendencies and impossible appearance ideals, and that’s a trap.”

“ Unfortunately, the images often portray dangerously thin, overly sexualized women with bodies that the vast majority of us will never be able to achieve.” Sorry Cynthia Bulik but that statement is pure garbage. Anyone can shape and mold their body into what they want , all it takes is basic common knowledge, research , dedication and hard work which a lot of people refuse to do but not because they simply cant achieve it but because they quit or chose not to continue . As for the “overly sexualized” images as you call them , if you worked your ass off to get that kind of body then you would show it off too. I have a “FITUMBLR” and follow many and most promote strength and being strong not being Thin.

C.J. Havens

Full article here: http://www.glamour.com/health-fitness/2012/07/health-controversy-is-fitspo-bad-for-you-glamour-august-2012

Thought I posted this a few days ago but it went to my primary blog, sorry guys!

crazysexyfierce: happyhealthysteps: My Best Excuses for NOT...

nubianhavens — Wed, 30 Jan 2013 09:48:51 -0500

crazysexyfierce:

happyhealthysteps:

My Best Excuses for NOT Working Out

I watched an awesome video and have decided to re-purpose my favourite and most applicable reasons for not working out (“I don’t want to get too big” doesn’t really apply to me, because my goal is fat loss, not size gain lol).

- I don’t have any workout clothes.

Bitch, this isn’t a recording of Turbo Jam. Your socks don’t need to match, and your shoes don’t need to be new.

- I’m too busy to work out today.

Don’t put it off. If you have 10 minutes, you can work out. Procrastination isn’t helping you or anyone else. Rip that shit.

- I don’t really like working out.

Ok, I respect this one, but like the video says: do you like being fat? You have to pick one or the other. Like how you feel 90% of the time, and hate working out for 10%, or hate how you feel 100% of the time, and don’t work out. Your choice, but don’t bitch if you make the wrong one.

- I’m tired…

…probably because you don’t work out. Working out increases the energy you burn, so it increases the energy you have.

- I want to hang out with my friends/family.

Get friends that want to work out. Its a good excuse, our people are what’s important, but don’t let that stop you. Working out will give you more energy to hang out with friends and family.

- I’m too sore.

Work something else. Get some cardio in. Can you walk? Then you can jog lightly.

- I worked out yesterday.

… so? Even rest days should be active. Get a hike in, see some nature. Do some yoga, stretch. You took a shower yesterday and brushed your teeth right? Are you going to skip that today?

- I just ate.

So what?

- I’ll do it later.

Don’t lie to yourself. You know that you won’t. If all the time you have is right now, get it done.

- I forgot my supplements.

So? Supplements are a bonus. They SUPPLEMENT your diet to improve results. You don’t need them to work out, and if you take them without working out, you’re wasting your money. Working out is more important. Period.

- I work too much.

You and everyone else.

- I don’t like to sweat.

Seriously?! You must hate summer.

- I can’t afford to get a gym membership.

Working out is free. You don’t need a gym or fancy equipment. All you need is a computer and an internet connection. Youtube has so many videos, and you can learn amazing new exercises that just require your own body weight. Think Shaun T’s Insanity.

- I didn’t see results before.

If you don’t stick with it, you won’t. Seeing results takes time. Give any workout plan you’re on at least a month, and take measurements. If you aren’t seeing change, try and understand why, or switch routines. Anything is better than nothing.

- Eating healthy is too expensive.

Organic food isn’t for everyone. There is a lot of hype and pressure to buy organic and eat 100% healthy or buy junk and eat 100% junk. It’s like the supermarkets and corporations that produce the food want there to be some kind of totally black and white dichotomy. Do I really need to state how utterly absurd and distorted this thinking is? You can’t afford organic carrots? Buy conventionally grown ones. A bunch of carrots is better than a bag of chips. Always.

- It hurts too much the next day.

Good. If you’re sore, you did it right.

- I have injuries.

There are ways to work around those. If you can’t find resources online, ask your doctor to refer you to a physiotherapist. *Disclaimer, use your bloody judgement, and when in doubt SEE YOUR DOCTOR.

NO EXCUSES!!!

I love this!!

What do my followers think of me?

nubianhavens — Wed, 30 Jan 2013 09:33:13 -0500

Black: I would date you.

Green: I think you’re cute.

Blue: You are my tumblr crush.

Grey: I wish you would notice me.

Purple: I don’t talk to you but I really love your blog.

Teal: We have a lot in common.

Yellow: FUCK ME, LET’S FUCK.

Orange: I don’t like your blog.

Brown: I don’t like you.

Pink: I think you are unattractive.

Red: I hate you with a burning passion.

White: Marry me.

Remember this the next time you weigh yourself !!

nubianhavens — Tue, 29 Jan 2013 09:13:21 -0500

Remember this the next time you weigh yourself !!

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nubianhavens — Tue, 29 Jan 2013 08:45:44 -0500

Why you can't eat 1200 calories, and burn 600.

nubianhavens — Tue, 29 Jan 2013 08:29:20 -0500

Why you can't eat 1200 calories, and burn 600.:

eatcleanmakechanges:

thefitnewyou:

inspirefitness:

inspiredhealth:

healthyactivehappy:

under400:

selfinspiration:

I thought this was well-covered in the fitblr community, but since I keep seeing posts about this, and I’ve seen people give advice that makes that seem okay, I’m going to try to explain why it’s not. I’ve made this mistake before. I wish people would do a bit more research about what they are doing to their body before they do it, I know I should have.

Why can’t you? Because it is not safe. You need your NET calories to be at least 1200. Net calories are the calories your body actually uses. So, say you eat 1200 and burn 600, you need to eat 600 more to compensate. If your net calories is regularly under 1200, your body will go into starvation mode.

What is starvation mode? Starvation mode is what happens when your body is not getting the minimum amount of calories (1200 is the general rule). Your body will eventually stop dealing with food the way it should. This won’t happen in one day, or even two. But if you make eating less food a habit, you can bet on it. Your body will start to try to protect itself by slowing your metabolism progressively. Also- instead of losing fat, your body will try to store any fat you may take in. Any weight loss you lose on a diet like this will be muscle loss, NOT fat loss. And if you aren’t aware, the more muscle you have- the more efficient your body is at burning fat.

So, if you want to feel sluggish, lose muscle, get weak, store fat, and be over-all unhealthy: keep up what you’re doing.

____________________________________________________

If you want to lose weight HEALTHILY and effectively, boost your metabolism, and feel better overall: EAT, and eat enough. I know a lot of people have this fear of food that they think intake = fat gain, but that mindset really needs to change.

Think about it like this:

If you fill up your gas tank half-way for a trip that requires a full tank, what would happen?

Your car would use all the fuel, run on empty for a little while, then break down.

I reblog this EVERY SINGLE TIME because I STILL see girls doing this.

i didn’t know that! is this true?

YES! Always.

always have to reblog.

Ahmen!

death-by-lulz: Trying to eat healthy? Here are 12 surprising...

nubianhavens — Tue, 29 Jan 2013 07:54:49 -0500

death-by-lulz:

Trying to eat healthy? Here are 12 surprising foods you may want to stay away from! CLICK HERE!

fitisthenewbeautiful: I’ve posted this as a question before,...

nubianhavens — Mon, 28 Jan 2013 17:49:25 -0500

fitisthenewbeautiful:

I’ve posted this as a question before, but this is one of the major things we need in order to maintain a healthy lifestyle.

Between school, sports, jobs, assignments and trying to have a social life, the first thing we sacrifice is SLEEP. The truth is, our bodies need sleep like a fish needs water.

Sleep helps consolidate your memories so that you have a bank of information and experience when you need it. So, no matter how hard you study, how much you try retain all that information, you still need to sleep to let your brain process all that information you’ve gathered.

Sleep also helps maintain your metabolism, essential for weightloss. Have you noticed that when you don’t get enough sleep, you tend to crave carbs and sugar more? If you’re trying to loose weight, healthy sleep is ESENTIAL to helping curb those sugar cravings, preventing you from loosing that weight.

If that isn’t enough, during sleep, skin makes new cells twice as fast as when youre awake, repairing the environmental damage and healing acne blemishes.