All posts by Christina Marky

5 tips to achieve clean house and fit body

5 tips to achieve clean house and fit body

Motivation to stay fit, ,

5 tips to achieve clean house and fit bodyIt is hard to juggle a 9-5 office job with regular workout while keeping a house clean. Because regular workout got on my priority list, I have to admit that many times I left the house in mess. Workout was more important to me than having a clean house in a mint condition.

How I substituted workout for a clean house

5 tips to achieve clean house and fit bodyRecently it started to bother me that I’m looking at dirt and mess all week, and spend the weekend I’m supposed to chill out cleaning. I had to come up with a solution on how to keep the house clean.

What I did was: I took a break from working out for a week in order to do a big spring house clean. Had a big house clean marathon: everyday I cleaned for 2 hours or more. I managed to clean everything in a week.

What I need to do is keep it up, by cleaning once weekly for a few hours.

How to cut down time on housework and cleaning

So how did I manage to cut down time on housework and cleaning? It took a lot of planning and preparation, but I’m going to share the secret.

1. Get rid of things you don’t use or need

De-cluttering your home is essential. Getting rid of things that don’t need to be in the living room, bedroom, bathroom and kitchen is important. By de-cluttering I mean literally throwing things out (or donating them as I am a fan of helping others out). Go from item to item and decide if you really need it there or you could live without it. If it does not belong there, find it a more suitable place. Do this for kitchen appliances, bathroom toiletries, cut down on clutter in the living room. It takes a lot of time to do this, but you can do it slowly by de-cluttering every day for 15 minutes or so.

You’ll find that keeping everything clean with less clutter is way more easy and it takes less time than with all that clutter. Needing less time to clean is the main point of this de-cluttering phase. Plus it feels kinda deliberating to throw things out that take up space (and your mind).

2. Build a capsule wardrobe to cut down on washing and ironing time

5 tips to achieve clean house and fit bodyWhen I built my first capsule wardrobe it was because after losing significant weight I had nothing to wear. All my clothes were hanging loose on me. So I figured if I already have to buy new clothes, then I should develop a wardrobe that will fit my lifestyle and needs. I also wanted to discover what my style is. With building a capsule wardrobe something unexpected happened: suddenly I somehow ended up spending less time washing and ironing clothes! I have no idea how this happens. I even figured that if I own less clothes then I will have to wash and iron more ofter, but no. Exactly the opposite happened: I am spending less time with washing and ironing my clothes than ever before. So if you feel like washing and ironing is overwhelming, then it’s time to try out building a capsule wardrobe. Check out my spring capsule wardrobe!

3. Clean effectively

Start with dusting. Complete that action in the whole house, and then start the next task. You will have to do more walking – yey, more exercise for you! But you will finish faster. Trust me, I’ve experimented with cleaning room by room or by doing the same task in the whole house. Cleaning room by room is way slower than completing one task everywhere and then moving on to the next.

Remake beds, straighten fabrics, pillows. Clean mirrors and glass. Wipe down surfaces, door knobs, switches, counter tops, cabinets. Clean the bathroom: tub, sink, toilet. Vacuum everywhere. Mop floors, tiles. And you’re done!

4. Make cleaning your workout

5 tips to achieve clean house and fit bodyI substituted my Tuesday workout session with a house cleaning session. So instead of working out 5 times a week I workout 4 times. But the house is in mint condition! I chose Tuesday because I like to spend the week looking at a clean house when I come home from my office job. But you can choose any other day in the week that fits you. Cleaning 2-3 hours instead of working out on Tuesday is my secret that worked for me.

5. The 5 minute rule of cleaning up

I clean the house weekly once, but this means that in between I have to insert mini cleaning sessions. This means having a rule that if I see something that needs to be taken care of (piles of clothes, messy bed, dirty dishes, filthy sink, dirty mirror, etc.) and it takes less than 5 minutes to take care of it, then I’ll do it immediately. This simple rule keeps the house clean until the next big cleaning session.

Good luck balancing a 9-5 office job with regular workout and being the perfect housewife!

Start by building a capsule wardrobe for yourself! Check out my guide on how>>>

Want more tips on living a healthy life? Click here for my weekly updates>>>

How not to freak out about losing workout routine while injured or sick

How to calculate the calories you need to eat per day

FITspiration Friday, Motivation to stay fit, , , , ,

Big Fat Loss Secret

If you eat more calories than your body requires, you will gain weight.
If you eat less calories than your body needs, you will lose weight.

I must admit that I am not a fan of counting calories. However, I found it to be necessary in order to get a clear picture of what I am eating and how it affects my body. So what is an easy way to keep track of the calories you eat you ask?

Easy ways to track daily food intake

So for whatever reason you are not a big fan of tracking your calories, I suggest the following:

A. Track your daily food intake and calories for a month

Tracking the calories in your food for a week gives you a clear picture of what you eat and how much of it. However, a week is not enough time for you to make proper adjustments to your diet. Tracking food intake for a week just gives you a clear picture of your current eating habits are. So that is exactly why I suggest that you follow your food intake for a month.  This way you can adjust the amount of food that you eat to fit your healthy weight goal.

B. Use a calorie calculator for putting together an eating plan

The other option is that you use a calorie counter not for logging food and calories you already ate, but for planning of what you are going to eat that day. This is also a simple way of keeping track of what and how much you eat. Basically you put in everything you think you will eat that day, and you can see what are the nutrients that are missing from your diet. So you can adjust your food intake accordingly.

How to calculate the amount of calories you need to eat

If you haven’t already figured out how much calories you need to eat in order to maintain your weight, you can do it by heading to a Total Daily Energy Expenditure (TDEE) calculator here. It will help you figure out how much calories you will need to eat. There are many other calculators out there, but this one is my favorite.

The formula is easy.

If you are not sure about putting together a meal plan for yourself, you can always consult a doctor and a dietitian! Good luck!

Spring 2015 capsule wardrobe for new fit body

Spring 2015 capsule wardrobe for new fit body

Body image problems, Motivation to stay fit, , , ,

The spring 2015 capsule wardrobe I’ve put together is suitable for someone who  works a 9 to 5 office job like me and likes to spend free time outside.

The concept behind my spring 2015 capsule wardrobe

Spring 2015 capsule wardrobe for new fit bodyThe concept behind my spring 2015 capsule wardrobe had to fulfill the following expectations :

  • office friendly capsule wardrobe
  • wrinkle-free blouses, shirts and skirts
  • breezy, lightweight items that are dream to wear
  • professional polished look
  • simple clothes for leisure time.

The idea of a capsule wardrobe is not just to pair down your clothing items and to have pieces that you love to wear, but also it helps you to spend less. During the 3 months you are wearing your capsule wardrobe you are not allowed to buy any other clothing items. This seemed hard at first, but turns out I really enjoyed the freedom it gave me. My mind was not occupied with seeing a top in a shop’s window and having the urge to buy it. I remembered that I already own a blouse similar to that one, and I don’t need another one. Planning my purchase helped me spend less on clothes overall, and I ended up with higher quality items that I love.

How the idea of a capsule wardrobe was born

The idea of a capsule wardrobe came to me after I’ve lost significant weight, and I needed new clothes every 2-3 weeks. I didn’t want to shop for new items every 2 weeks, so I came up with a plan to put together a capsule wardrobe that is versatile and that doesn’t require too much shopping. That is how my fall capsule wardrobe was born.

In my spring capsule wardrobe I used what I learned from my fall/winter capsule wardrobe. It turns out that I like dresses a lot, and I own a lot of them, but I don’t wear dresses that often. So I tried to get away from buying dresses for my spring capsule wardrobe, no matter how cute they were because I know I would end up not wearing them. Instead of dresses, I opted for flowy tops and skirts.

Here is my full spring 2015 capsule wardrobe.

Spring 2015 capsule wardrobe

 

 

What my spring 2015 capsule wardrobe includes and misses

What my spring 2015 capsule wardrobe includes:

  • tops
  • bottoms
  • dresses
  • outerwear
  • shoes.

What my spring 2015 capsule wardrobe does not include:

  • workout wear
  • sleepwear
  • jewelry
  • accessories
  • bags
  • swimsuits
  • underwear.

The number of items in a spring 2015 capsule wardrobe

My fall 2014 capsule wardrobe was my first attempt at a capsule wardrobe and it turned out to be a wardrobe I enjoyed so much. At first I was a bit skeptic if I could live with 37 pieces of clothing (including shoes, boots, coats, outerwear). But turns out that I don’t wear more clothing items than that, so I even ended up with pieces I only wore once or twice.

For my spring 2015 capsule wardrobe I wanted to try with even less items, so it ended up 21 items instead of 37 pieces. I figured the weather is nicer, so you don’t actually need much clothing items. We’ll see how it goes.

Got inspired to build your own spring capsule wardrobe? Check out my spring 2015 outfit inspo album on Pinterest for inspiration! Click here>>>

Want to get more awesome advice? Sign up for my newsletter, it takes 5 seconds if you type really fast>>>

How to memorize exercises in a workout routine

How to memorize exercises in a workout routine

FITspiration Friday, ,

Do you have a problem of memorizing exercises in your workout routine? Here are a few hacks to help you remember!

So if you are like me and have no idea what the names of the exercises mean, then I have 2 hacks for you on how to memorize them:

Hack #1: Come up with you own name for each of the exercises, so you can remember how to perform them.

I came up with my own names for each of these exercises, so that I could remember them:

Lateral Lunge was Step Left&Right,

Bodyweight Bulgarian Split Squat was Step one leg back on stepper and  squat,

and so on. Be creative! Name your exercises!

How to memorize exercises in a workout routineHack #2: Draw the exercises with stick figures on a pretty colored paper and take it with you to the gym.

It’s pretty, cute and highly helpful in remembering the exercises!

Hack #3: Keep a video or a picture of the exercise on your phone.

So you can look at it if you don’t know how the exercise is performed.

Workout routine for building a better booty

Build a better booty workout routine

FITspiration Friday,

Workout routine for building a better bootyFinally, it’s FITspiration Friday !

Who wants a better booty to show off in her bikini? I do!

How do I get a better bikini booty for summer? I do exercises that work my booty!

Below is a complete workout routine I started recently in order to have a better booty for summer:

Build a better booty

with only 2 days per week

Day 1

1. Circuit (2-3 x 10):
Bodyweight Squat (or just Squat)
Bodyweight Glute Bridge
Lateral Lunge

2. Superset (3×10-12):
Weighted Glute Bridge
Kettlebell Sumo Deadlift

3. Superset (4×10-12):
Front Foot Elevated Lunge
Dumbbell Romanian Deadlift

Day 2

1. Circuit (2-3 x 10):
Bodyweight Squat (or just Squat)
Bodyweight Glute Bridge
Lateral Lunge

2. Superset (3×10-12):
Bodyweight Bulgarian Split Squat
Kettlebell Lateral Lunge

3. Superset (4×10-12):
Barbell Deadlift
Lying Leg Curl

I do this workout program at the gym 2 times per week, but on the original website its from you can find a better booty program that you can do once, twice or three times per week, depending on your goals, time left until summer bikini season and workout schedule.

As summer is approaching, ask yourself what is is that you want to change on your body? If your answer is also like mine, that you want a better booty, then follow the above workout routine or head to the source to build yourself a better booty for summer!

I searched for various workout routines that I could incorporate into my gym workout to fit my goal of having a better booty for summer, and this was the best one out there.

When I looked at workout program laid out like this for the first time, I didn’t know what all these words meant or how I should read a workout program.

So what I did was: I searched for a video on how to do each of these exercises properly. You are lucky, because I included a link to a video showing how to perform an exercise in this routine.

I even came up with my own names for each of these exercises, so that I could remember them: Lateral Lunge was Step Left&Right, Bodyweight Bulgarian Split Squat was Step one leg back on stepper and  squat, and so on.

So let me explain what circuit and superset mean.

Circuit means that you complete that group of exercises with little rest in-between. One circuit consists of 3 exercises (e.g.: Bodyweight Squat, Bodyweight Glute Bridge, Lateral Lunge). Each exercise is performed for a set number of repetitions (10 times) before moving to the next exercise.

Superset is when 2 exercises are performed in a row without a rest in-between (without stopping).

So basically Circuit means that I have a little rest between the exercises, and Superset means that I don’t rest between the 2 exercises listed above in the workout program.

I already included a link to each of these exercises on how to perform them properly, so go on, head to the gym and build yourself a better booty for summer girl!

Jump on the bandwagon and subscribe for my weekly updates by clicking here>>>

Secrets on how to dress while losing weight

Secrets on how to dress while losing weight

Body image problems, , , ,

Dressing yourself while losing weight gets harder as you keep on losing weight. You notice that all your existing clothes becomes lose and ill fitting. However, you haven’t reached your goal weight yet! So how should you dress yourself while losing weight? Should you shop for new pants every two weeks for your smaller after every 10 pounds you lose? You could, if you want to… But I have a better option for you! Let me tell you the secrets on how to dress while losing weight!

First I will present you which type of clothes you should aim for when putting together a wardrobe for the ongoing process of losing weight.

Then I’ll share my 4 tricks that can build you a transitional wardrobe while losing weight!

If you are clueless about what clothes to wear while losing weight or how to dress yourself while losing weight then read on.

A. What to wear while losing weight

1. Clothes with a bit of stretch

The more stretch the better: it will fit you longer during your weightloss journey. Look for pants, skirts, tops and dresses with Lycra.

Stretchy fabrics

2. Pants, shorts and skirts with an elastic waist

An elastic waist ensures that you’ll be able to wear that clothing item even when you lose a significant amount of weight. It is a quick and easy way to make your pants, shorts and skirts fit as you go through different stages of weight loss.

Elastic waist clothes

 3. Use belts

I discovered the usefulness of belts while I was going from fat to fit. They are great in keeping your loose pants on! I had to make new holes in my existing belts every other week while I was losing weight. You can try getting yourself a new belt with a slide-ring that you will be able to use throughout your weight loss journey.

4. Wrap dresses, skirts, blouses

Wrap dresses

Anything that wraps is great, because it is more forgiving of weight fluctuations and you can get more wear out of them.

5. Side tab trousers and skirts

They are a great option because you can adjust the size of the waist with the tabs on the sides. You can expand or contract the waistline easily to fit your new shape.

6. Draped tops

You can get a lot of wear out of draped tops or dresses as they are not size specific. It looks great with almost everything, and they can dress up any basic clothing item, such as a simple long sleeved t-shirt, jeans or skirt.

Draped tops

7. Leggings

Leggings are a wardrobe must have! They can be very comfortable, and they are a great choice if you are still losing weight. They can be paired with many different clothing items. Leggings are a great layering piece! They add a lot to an outfit and are a fashionable and easy way to add warmth during the cooler fall months.

8. Empire waist dresses and tops

The good thing about frocks is that they enhance your silhouette. Empire waist dresses and tops have a fitted bodice ending just below the bust, giving it a high-waisted appearance. You can find empire waist dresses and tops in various styles that will fit your fashion taste.

Empire waist dresses

B. 4 tips on how to get clothes that fit you while losing weight

But what if you are not a big fan of shopping or you like the clothes you currently have and would like to continue wearing the clothing items even if they are hanging lose on you? No problem! Here are my 4 tips on how to dress yourself while losing weight if you are on a budget or don’t like shopping:

Tip #1: Tailor your favorite clothing items

Tailoring some of the big clothes is a good idea for items you really like. In my case tailoring my big clothes wasn’t an option, because I don’t have a tailor I trust and the few clothing items I took to a tailor to fix were a disaster and I ended up not wearing them at all. Plus, I truly believe that you should not force your new fit body into old fat clothes. Enjoy the feeling of fitting into new, smaller clothing items!

Tip #2: Swap clothes with friends

Organize a clothing swap party! Include friends of all sizes and shapes! Hosting a clothing swap party is awesome in so many ways: you can get rid of your old fat clothes and find well fitting clothes while in the process of losing weight! Plus you get to hang out with your friends!

Tip #3: Check out thrift stores and second-hand stores

It’s not just and inexpensive way to shop at thrift stores, but many times you can dug up real treasure in there! You can get quality items for cheap. Look for natural fibers such as wool, silk, cashmere, leather as they are long lasting and become softer with age. Plus reusing clothes is eco-friendly!

Tip #4: Stay away from jeans

Or if jeans are a basic clothing item in your wardrobe, then search for jeans with high elasticity. The higher the elastic percentage in the denim, the more wears you’ll be able to get out of them while losing weight. The downside of jeans with high elasticity is that they stretch out more easily than denim with low elasticity. You can protect the stretchy fabric by using the delicate setting on your washing machine.

Want more fun tips to help you on your weight loss journey? Click here for my weekly updates>>>

Menstruation and workout: what You need to know

Menstruation and workout: what You need to know

Motivation to stay fit, 
Menstruation and workout: what You need to knowDo menstruation and workout go together or not? Tampon and pad ads suggest that you can do anything you want to during your menstruation, and there should be nothing holding you back from your workout during menstruation. But is it safe for your to workout during menstruation?

You would think that deciding to workout or not during menstruation will be based on how you feel while on your period: if you don’t feel like doing anything harder, then you stay home; if you feel like you need to get some moves on, you go and workout.

Or you might think that choosing the right type of workout is crucial – and you might be on the right track here.

But let me offer a different perspective on workout and menstruation.

What are the rules of workout during menstruation?

There are girls who workout during menstruation and then there are the girls who don’t workout while on their periods. Whatever your reasons are for exercising or not during your menstruation, there are important rules you must obey:

1. No inverted poses during menstruation

Menstruation and workout: what You need to knowSuch as headstands, handstands, shoulderstands or any other positions where your head goes below your heart.  Menstruation is downward flowing, so if you put your body into an inverted pose, you disrupt this natural flow. Menstruation is a natural cleansing process, as such it should not be reversed.

2. Avoid intense aerobic activities

Such as running, aerobics, dancing, jogging and other aerobic activities. It is true that heavy workout relieves cramps because it helps expel the lining of the uterus during menstruation. However, heavy aerobic activities during menstruation can injure the ligaments holding the uterus. During menstruation the uterus enlarges, so if you do intense aerobic activities, the ligaments that are holding the enlarged uterus can stretch beyond their normal range, and become lose.

3. Use lighter workouts during menstruation

Menstruation and workout: what You need to knowIf you feel like you need to workout during menstruation, you can. Just be mindful about choosing a lighter workout for those days: choose a class of menstrual yoga or pilates. Be sure to choose a class where the instructor is aware of the poses you should avoid during menstruation and the minor adjustments you should make to your practice while on your period.

However, I highly suggest that even if you feel like you can workout during menstruation, you take a step back from your regular workout.

Use menstruation days to connect with your inner self: during menstruation emotions run high and your intuition is the strongest. Take plenty of time to relax, to observe yourself, your feelings that arise and deal with them either by later making the necessary changes or by just letting go of the feelings.

Want more tips on how to lead a healthy life? Click here to get my weekly updates>>>

How to find time to workout regularly?

How to find time to workout regularly?

Motivation to stay fit, , , , ,

How to find time to workout regularly?

Can't find time in your busy schedule to workout? I was like you once, but managed to develop a way to workout 5 times a week for an hour or more! Want to know how I did it? I share my 5 secrets on how to find time to workout in your everyday busy life for a healthy life!

Just think of your workout time as a start towards a new healthy life. Here are 5 tips to get you started on your journey towards living a healthy life and workout regularly:

1. Limit your time spent online and on social media

Chances are that you are spending your free time online browsing the internet and/or checking Facebook. My excuse was that after a long and hard day at work I am too tired mentally and physically to do anything else but stare blindly at the TV screen or Facebook. If you still believe this, then I have news for you: schedule a workout session instead of turning on the TV or your laptop.

By the time you finish your workout, you will feel positive about yourself, and the thought that you did something for creating a healthy life in the long run fulfills you much more than looking at pictures of your coworker’s best friend’s summer holiday in Dubai from 2010.

Remember my words the next time you are about to turn on the TV or open a tab to start typing “fac…” and stop right there. Instead go to YouTube and type in the search bar “yoga at home” and click on that 30 minute workout video and follow the instructions! Daily workout done! Welcome healthy life!

2. Spend time with friends while doing a workout

How to find time to workout regularly?
This could be you and your friends jumping happily instead of sitting and sipping coffee while complaining about your day at work.

As being a very social person who enjoys spending time with her friends, I found really challenging to say no to my friends when they asked me to grab a cup of coffee with them after work. But because I scheduled my workout right after work, I had to say no many times. And I felt awful about it, because I didn’t want my friends to think that I don’t like spending time with them.

So I came up with this thing: whenever one of my friends asked me if I want to grab a cup of coffee with them, I immediately asked if they want to join me at the gym or take a Zumba class with me instead. At first they were really surprised, but there were friends who happily said yes to a workout opportunity. And there were friends who later asked me if they could join me to workout on one of my Zumba classes.

3. Try out different workouts to find the one you truly enjoy

It wasn’t a fast journey  to find the right workout type that I enjoy and love. It took years to develop my current workout routine that  is challenging enough so I don’t get bored. So take it slow, try out different workout types: Pilates, yoga, aerobics, running, gym workout, Zumba, weight lifting and many more. There are plenty workouts you can choose from! You can workout at home by searching for workout videos on YouTube or you can join a class to be around other people to motivate you. Try out anything that could take you closer towards living a healthy life you always wanted!

4. Schedule your workout in advance

How to find time to workout regularly?
Schedule your workout advance for next week in your calendar.

The trick to sticking with a workout routine is to treat it as an appointment. So put your workout hours in your calendar. You wouldn’t miss an appointment with your dentist would you? So treat your workout session as that appointment: set your mind in that mode. Workout is equally important as your dentist appointments.

At first this will be hard, because everything around you will try to make you miss that appointment: family will ask you to do something important, friends will want to meet you for coffee and chitchat at that time, your phone won’t stop ringing. But you need to make it clear to yourself and to others: everything can wait an hour until you finish your scheduled workout session. This is the only way to get closer to living a healthy life.

Family and friends won’t respect your workout hours if you are not treating it as something you need to do whatever happens. You need to make that yoga class on Wednesday at 8 p.m. and everything else can wait for you to finish your scheduled relaxation.

5. Re-think your priorities

If you’ve read through this list and still think that you wouldn’t be able to fit a workout into your busy schedule, then you seriously need to re-think your priorities in life.

Just think about it: you believe in a healthy life mindset, and you would like to change your current lifestyle for it to be more healthy.

In order for you to make time for workout and live a healthy life you need to make it a priority in your life.

If it is important enough for you to live a healthy life, then you will find a way to make time for workout. [Tweet this!]

If workout and healthy life are not important enough to you, then you’ll find excuses. If you can’t fit workout into your schedule, then it means that you have other priorities in life which are currently more important to you than living a healthy life.

Take a time to re-think your priorities in life: what are the things that are more important to you currently than living a healthy life?

There is nothing wrong with that, just make it clear to yourself that you are not living a healthy life because you don’t want to. If you’d really want to, you’d find a way to make it happen.

Want to start going to the gym but you have no one to go with? You can go alone! Fear not! Here are 4 hacks to get you to the gym if you are afraid of going to the gym alone as a girl >>>

Want more tips on living a healthy life? Click here for my weekly updates>>>

Small breasts after weight loss? Your guide on how to deal with new bra size

Small breasts after weight loss? Your guide on how to deal with new bra size

Body image problems, Emotional issues after weight loss, , , , , , , 
You've lost weight? Good for you! The weight came off from your breasts too? You are freaking out about your new small breasts? Fear no more! These tips will help you deal with your new bra size.

Small breasts after weight loss? Your guide on how to deal with new bra sizeThere is no such thing as spot reducing. So by losing weight the fat comes off from every part of your body: your breasts as well. Whether you like it or not, if you lose weight your breasts will become smaller. However, breasts becoming smaller is no reason for you to give up on your aspiration of losing weight in order to hit the healthy weight range. Let’s address this secretly feared issue of losing weight from breasts and having small breasts.

Does the size of breasts matter?

So my lovely ladies, does size matter? We say that size does not matter. However, when it is the size of our breasts, suddenly size is an issue.

“Oh, I wish my breasts would be bigger!”

“Why do I have such huge breasts?”

“I wish the shape of my breasts would be different…”

“I can accept that the shape of my breasts is not perfect, but can’t just the two be similar?”

Can you spot the common theme here? Whatever your complaint may be regarding your breasts, one thing is sure: you are not satisfied with the breasts you have and you want different breasts.

Small breasts after weight loss? Your guide on how to deal with new bra sizeMany ladies struggle with because they can’t see their breasts as pretty. They struggle with accepting their breasts because the breasts they have don’t reflect the actual breast trends. These trends in breast shape and size change in time: just remember the ’60s rocket-shaped breasts or that in the ’70s breasts were allowed to sag. In the ’80s breasts supposed to be round and firm like grapefruits. Then came the ’90s when smaller, athletic breasts became trendy.

One thing we can conclude from all these breast trends is that there is no such thing as the perfect breasts. There are trendy breasts and then there are your actual breasts.

Your expectation of what breasts should look like comes from society’s current standards. So how could you be satisfied with the breasts you have when the media is constantly bombarding you with unrealistic breast shapes and sizes?

The only thing about your breasts that matters is how you experience your own breasts. [Tweet this!]

6 questions you need to answer to help you to deal with small breasts after weight loss

Take a few minutes to answer these 6 question about your breasts for yourself:

1. Describe your breasts: size, shape, sensitivity, other properties. What is your relationship with your breasts?

2. What are your nipples like in terms of size, color, shape? Is there anything you’d notice about them? Flat or inverted nipples, extra nipple or hair around nipples?

3. How does your significant other treat your breasts during sex? What do you think how men feel about female breasts? Are those feelings a biological reaction or are they influenced by media?

4. Do you feel different emotionally or physically if you wear a bra or if you go bra less? How does it make you feel?

5. Do you wear clothes that accentuate your breasts or clothes that hide your breast? Why?

6. What words are you using when talking about your breasts or describing them? How do you feel about other words that are describing breasts?

By answering these questions you’ve addressed the emotional issues arising regarding your small breasts after weight loss. But it wouldn’t be me, if I didn’t give you real hands-on advice on what to do with your small breasts. So let’s see, what can you do about your new bra size?

3 tips on small breasts after weight loss

Tip #1: Wearing a proper supporting bra for exercise is a must

Even if your breasts became smaller by losing weight, and you feel like you don’t need to wear a bra, you must wear a proper bra for breast support while engaging in any type of exercise.

The more vigorous the exercise is the more support your breasts will need. During active exercise, your breasts move up and down, side to side and front to back.

No matter how muscular you are, the underlying chest muscles don’t support breast tissue. In order to support the breast tissue you need to wear a proper sports bra while exercising. Different breasts need different kind of support for exercise: more compression, more cupping or the combination of these.

Tip #2: A well fitting bra will be your small breasts’ new best friend

Small breasts after weight loss? Your guide on how to deal with new bra sizeBad news for women with small breasts: breast tissue is made up of fatty tissue so as you lose fat your breast size decreases further.

If you are like me, losing weight will make you go out on a shopping spree to get new, smaller clothes, and you will forget about buying a new, smaller bra for your smaller breasts. However, a properly fitting bra is essential: you will instantly look more attractive in all your clothes! Even if you are not at your ideal weight yet, the fastest way to weight loss is to find a bra that fits, because wearing the wrong size or style bra makes you look fatter.

For determining your new bra size you could go to a department store or a lingerie shop to get fitted by a professional bra-fit specialist. Or you can do what I did, and measure yourself at home and then calculate your bra size using an online sizing guide.

Tip #3: Experiment with going braless

If you are used to wearing your bra all the time, now after losing weight and some fatty breast tissue is the time for you to start experimenting. See what happens if you go braless! The world won’t end, trust me.

Celebrate the feminine side of life by going braless today!

Want more guides on how to deal with after weight loss issues? Click here for my weekly updates>>>

Does weight lifting make you feel less feminine and sexy?

Does weight lifting make you feel less feminine and sexy?

Emotional issues after weight loss, Motivation to stay fit, , , , 
Does weight lifting make you feel less feminine and sexy?We've all heard the misconception that weight lifting will make a woman big, bulky, and she will lose her feminine side. I've addressed these misconceptions earlier, so we've established that weight lifting won't make you accidentally look like The Rock. But what can you do when becoming physically stronger than most of the guys around you makes you feel less feminine and sexy?

Is it possible to stay feminine and sexy as a woman on the inside while weight lifting?

Yes, it is possible to stay feminine and sexy as a woman while weight lifting. But the real question is how? Spending time in the weigh lifting section of the gym among guys 3 times a week can influence not just your weight lifting abilities and body, but your perception of yourself as well.

Does weight lifting make you feel less feminine and sexy?Imagine yourself after few months of weight lifting seeing a guy with big manly muscles use the same weight dumbbells as you. Pretty self confidence booster, isn’t it? Now fast forward a few months of regular weight lifting, and you’ll be watching more and more guys using smaller dumbbells than you are. After 9 months of weight lifting there will be only few regular guys at the gym using heavier weights for weight lifting than you.

This is exactly what happened to me, and at this point when I realized that I lift more than most of the guys at the gym, I panicked. Suddenly I started to feel less feminine and sexy because seeing myself stronger than most of the guys placed me in front of them on that invisible weight lifting hierarchy ladder in my head. I’ve became one of the guys. Then I remembered:

My strength does not come from lifting weights, my strength came from lifting myself up when I was knocked down. [Tweet this!]

So how can you stay feminine and sexy on the inside while weight lifting?

3 tips to make you feel more feminine and sexy while weight lifting

Use these 3 tips to make you feel more feminine and sexy inside and outside of the gym while you regularly do your weight lifting routine.

Tip #1: Spend time with other women

 Spending time in a gym weight lifting where most of the members are guys you are comparing yourself to and competing with is exhausting. All that manly energy and testosterone surrounding you while weight lifting may result in you ending up feeling less feminine and sexy.

What you need to do is get yourself among a group of women. By spending time with woman will make you unconsciously observe their feminine body language and movements, and after a few hours you will start to imitate them. Spending time with women will turn on your feminine side that you’ve put aside for weight lifting.

Tip #2: Be graceful

Does weight lifting make you feel less feminine and sexy?When out of the weight lifting room, make smooth movements instead of powerful ones!

You can teach yourself to be graceful and more feminine. Watch your posture: tighten your abs, move your shoulders down and back, away from your ears and raise your chin to be parallel to the floor.

To walk gracefully in heels or in any other type of shoes, do the following: take small steps, walk heel to toe not toe to heel. Don’t rush, lean slightly back while walking and visualize yourself walking in a straight line.

Tip #3: Dance

Dance classes are great for improving your feminine posture and teach you graceful movements. Just be sure to choose a dance class that requires you to learn sexy, feminine moves! It doesn’t have to be modern ballet, I suggest belly dancing, or my favorite, Zumba! After you learn the steps, you will be able to pay attention to your body movements in order for them to become calculated and fluid.

Get more useful tips on how to motivate yourself towards a more balanced lifestyle! Click here>>>