The Feel Good Blog

charliexxx:

So. I had no idea about this app until I went into my doctor and he told me about it. 

LISTEN UP. THIS APP. THIS SHIT RIGHT HERE IS SERIOUSLY A BLESSING. ESPECIALLY TO ANYONE WITH FINANCIAL PROBLEMS (which is kind of everyone now). THIS IS NOT INSURANCE THOUGH. BUT IT WILL HELP YOU OUT. DOWNLOAD THIS APP RIGHT NOW. NO. STOP READING. DOWNLOAD IT

This app allows you to input the prescription you have, select your dose, and then find a place near you (or your own pharmacy) with the cheapest price. Then you click “get code/coupon/discount card,” show that to the pharmacist, and THERE YOU GO. SAVING YOU SOME CASH TO GET YOURSELF A WELL DESERVED DRINK, CANDY BAR, DATE MONEY, SEX TOY CASH, OR GO BUY YOURSELF A HAMSTER AND NAME HIM STARLORD WITH THE EXTRA MONEY

No, but in all seriousness. This app is saving my ass right now. 

I’m Trans* and have Fibromyalgia, and this is really making a difference already. I hope this helps out other people. We all know it fucking sucks to have to pay this much for the medication we need to function in life. 

Hello friend, are you having a bad night?
fairysharkmother:

Momma want to make sure you all stay safe and happy, so here are a list of things to do if you feel like you need to hurt yourself.
Scribble on people in magazines
Smile into a mirror
Create something- a drawing, a clay figure, write down what’s bothering you, anything- and destroy it.
Call a crisis help line. 
Befrienders.org is away to find helplines by country
Go to Blahtherapy.com
Hold an ice cube in your hand or your mouth
Rub ice on the place you used to cut
Clap hard
Snap a rubber band
Draw on yourself in marker
Blast music
Pop bubble wrap
Take a bath
Count to ten. Get louder with every number.
Braid something
Cry
…But there’s more!Here are some links:Teenhelp
Sirius Project
HelpGuide
YouthinBC
146 Things to Do
Need a distraction?Disney and Marvel Movies
Studio Ghibli Movies
MOVIES AND TV SHOWS
Remember; Momma would rather you safe and happy. Momma loves you. You are worth it. Everyone is.  Momma is so, so proud.

fairysharkmother:

Momma want to make sure you all stay safe and happy, so here are a list of things to do if you feel like you need to hurt yourself.

  • Scribble on people in magazines
  • Smile into a mirror
  • Create something- a drawing, a clay figure, write down what’s bothering you, anything- and destroy it.
  • Call a crisis help line. 
  • Befrienders.org is away to find helplines by country
  • Go to Blahtherapy.com
  • Hold an ice cube in your hand or your mouth
  • Rub ice on the place you used to cut
  • Clap hard
  • Snap a rubber band
  • Draw on yourself in marker
  • Blast music
  • Pop bubble wrap
  • Take a bath
  • Count to ten. Get louder with every number.
  • Braid something
  • Cry

…But there’s more!

Here are some links:
Teenhelp

Sirius Project

HelpGuide

YouthinBC

146 Things to Do

Need a distraction?

Disney and Marvel Movies

Studio Ghibli Movies

MOVIES AND TV SHOWS

Remember; Momma would rather you safe and happy. Momma loves you. You are worth it. Everyone is. 

 Momma is so, so proud.

Breathing and grounding exercises to help you calm down
Deep Breathing: Put your hands on your stomach and breathe in for 7 seconds hold for 5 seconds out for 10 seconds as you feel your stomach rise and fall. Keep repeating as often as you need to.
The 5-4-3-2-1 game: Out loud state 5 things you feel; 4 things you see; 3 things you smell; 2 things you hear; and one thing you smell. Repeat until you are calmer.
Physical Grounding: Sit down in a chair, with your back straight and your feet firmly planted on the ground. Feel how the ground feels under your feet, how the chair you are sitting on feels, how your body feels. Focus on the sensations from your body touching the ground and the chair.
Meditation: Lie back. Get comfortable. Close your eyes. Try to clear your mind and let all thoughts go through without paying attention to them. Acknowledge the thoughts, but don't let them gain control. While you meditate it helps to do the deep breathing exercise at the same time.

imgonnamakeachange:

Natasha’s Guide to Living Healthy and Losing Weight

Hello! My name is Natasha, and I’m a certified personal trainer who has lost ~80 pounds since 2011. I get asked most of the same questions daily - “how do I lose weight?” “how do I get healthy?” “what’s your secret?”. Well, I’m here to finally answer all of those questions, and more, in detail. This is pretty much going to be everything you wanted to know about being fit but were afraid to ask. So let’s begin! 

Eating Healthy

You’ve heard the phrase that weight loss and fitness is 80% nutrition and 20% exercise. Well, I’m here to tell you that it’s true. You will get nowhere without proper nutrition. Keep in mind though, IT IS NOT A DIET. The word ‘diet’ indicates that it would be temporary. Nope, this is a lifestyle change! This is why fad diets (Atkins diet, ABC/Military/7 Day diets) won’t work. Yes, you might lose weight with those things, but as soon as you go back to eating regularly, you’ll gain it all back. Not to mention, they’re incredibly unhealthy and even dangerous! Now, there are different lifestyles that people chose to follow, and you need to find what works for you. They include, but are not limited to: vegan, vegetarian, pescatarian, paleo, etc. Do not start one of these lifestyles in an attempt to just lose weight. If you plan on eating a certain way, like I said, keep it up for life! You have to find what works for you. Whatever lifestyle you choose to follow, here are some basics to keep in mind.

  • Eating enough. BMR. RMR. TDEE. IIFYM. Starvation mode. What does it all mean? I personally choose to go by TDEE, or Total Daily Energy Expenditure. You can calculate your TDEE (and BMR) here. TDEE is the amount of calories your body burns in 24 hours - including your resting, sleeping, working, playing and digesting food. If you eat right at your TDEE, you will maintain your weight. If you eat over, you will gain weight. If you eat under, you will lose weight! Simple, right? If not, let me give you an example. I put in my stats - female, 22, 5’1 and ~120 pounds. My BMR is 1243 and my TDEE is 1872. You should NEVER eat under your BMR - that’s your Basal Metabolic Rate AKA how many calories your body would burn if you were in a coma. Everyone hears about the magical number 1200, and if you eat below this, your body will go into starvation mode. “But Natasha,” some people say, “My BMR is below 1200! Should I eat that much?” The answer is NO. Again, your BMR is what your body would be burning if you were laying in a coma, unable to move AT ALL. YOUR BODY NEEDS NUTRIENTS. YOUR BODY NEEDS CALORIES. CALORIES ARE ENERGY. Starvation mode, or rather, the starvation response is something that your body does when it isn’t receiving the nutrients, food and energy it needs. Click here to read more about it. So what does this all mean? Numbers do play a part in losing weight. One pound is 3500 calories. That means, to lose a pound, you need to cut out 3500 calories. So let’s go back to my TDEE, which is 1872 calories. If I were to cut out 200 calories a day from my food, which would make it 1672, then burn 300 calories from working out, that would bring it down to 1372. Voila, that’s cutting out 500 calories a day - eating healthy and not starving yourself! Also, keep in mind if you are doing insane workouts and burning 500+ calories per workout, you need to eat AT LEAST half of those calories back.
  • What do I eat? A phrase you’ll hear all over tumblr is “clean eating”. And you’re probably thinking, “what the hell does that even mean?” Clean eating is essentially cutting out processed junk foods, and eating organic, natural, healthy and whole foods. Here is Clean Eating 101 and the 10 Rules to Eating Clean to help you out. A few of the main tips I can give you for eating well are: cut out all soda, juices, etc. - diet or otherwise, cut out fast food, cut out junk food (chips, frozen dinners, etc). I’m going to give you some examples of healthy breakfasts, lunches, dinners and snacks. 
  • Breakfast: oatmeal topped with nuts, nut butter, and any fruit. fruit smoothies and/or green smoothies. smoothie bowls. yogurt with granola and fruit. eggs (my fave is scrambling 1 whole egg with 2 egg whites, adding baby spinach, tomatoes and spices). turkey bacon. any kind of fruit. granola. whole wheat toast (top it with avocado/guacamole and pepper, it’s A+). there are a ton of other options/foods, but these are a few to get you started. 
  • Lunch: salad (try to amp up your salads with spinach and kale, hardboiled eggs, chicken breast, tons of veggies, limit your dressing if any), baked chicken breast with brown rice and veggies, healthy pizza (whole wheat and/or cauliflower crust, fat-free and/or organic cheese, top with massive amounts of veggies), eggs (i have breakfast for lunch a lot), a healthy sandwich (chicken breast or turkey breast, avocado, veggies, no mayo - try to make it yourself and make every part organic, NOT SUBWAY). again, these are just a few options. there are a ton of healthy meals for you to make. 
  • Dinner: similar to your lunch options - I personally stick to baked chicken breast, veggies and brown rice/quinoa most days. I like to prep my dinners on sunday so I have them available to me and I don’t have to make anything as I work in the evenings. Read more on meal prepping here.  
  • Snacks: any nuts, fruits, or veggies. whole grain toast with peanut butter and bananas. greek yogurt. veggies with hummus. quest/lara/KIND/pure bars. green and/or fruit smoothies. popcorn (not the kind caked with butter, obviously. trader joe’s has some good organic options). 
  • Water. Cut out the soda, diet or otherwise. No juice unless it’s organic and from fruit only (no added sugars). Green tea is great too, but you want to make sure you drink AT LEAST 60 ounces of water a day. Getting the right amount of water every day will help clear up your skin, lose water weight, reduce bloat, and stay hydrated (obviously). Read more on the benefits of getting enough water here
  • Cheat days/meals. Part of healthy living is moderation, and sometimes you need to take a break. You don’t want to deprive yourself too much, and we all love food. I personally either have one cheat meal a week, or two full splurge days a month. This does not mean you can’t have sweets or any kind of cheat day to day. Have a handful of chocolate chips every night or a piece of dark chocolate. One cookie never killed anyone or hindered their progress. But remember, MODERATION.  
  • Here are some additional links to help you out! Healthy recipes. Food inspiration. Healthy snacks 1. Healthy snacks 2. Healthy snacks 3. Garden of Vegan. 10 Healthy Food Blogs. How to eat healthy on a budget. How to eat healthy in college. How to eat healthy when dining out. How to talk to your parents about buying healthy food. Big list of healthy recipes.  

Working Out

Yes, fitness is 80% nutrition and 20% exercise. THAT DOESN’T MEAN EXERCISE ISN’T IMPORTANT. Forget the weight loss. Forget losing fat. Exercise is important for your body and your mind. You need both cardio and strength training in your workout routine for the best results and optimal fitness. I personally recommend to my clients at least 5 days a week of cardio (if you’re trying to lose weight. if you’re maintaining, trying to build muscle or just trying to be healthy, 3 days a week is fine) for 30 minutes to an hour, and at least 3 days a week of strength. If building muscle is your main goal, reverse those numbers (3 days a week cardio, 5 days a week strength). There are hundreds of different ways to workout, and just like with your nutrition, you need to find what works for you. Whether it’s running, the elliptical, Zumba, yoga, weight lifting, WHATEVER. Your body needs it. And like I said, your mind does too! Hello, endorphins! I’m going to go over cardio, strength, weight training for beginners, and yoga.

  • Cardio: I know, we all hate it. I have a love/hate relationship with it. But unfortunately, we need it. Cardio, also know as cardiovascular exercise, is basically anything that gets your heart rate going. It’s good for your heart, your body and mind in general, weight loss, and stress management. Cardio is one of the main ways to burn fat. You want to try to get your heart rate into your target heart rate zone, which you can calculate here and monitor with a heart rate monitor/fitbit/etc. Cardio can be done hundreds of different ways, here are just a few: running, the elliptical, cycling/exercise bike, hiking, Zumba, fitness classes, some variations of yoga, swimming, HIIT, Insanity, Jillian Michaels and other workout DVDs, Pilates, and there are literally a bazillion other ways to do cardio. Just get your heart rate going! Like I said before, ideally you want to get 3-5 days a week, for 30 minutes to an hour of cardio.
  • Strength Training: Do you even lift, bro? I feel like a lot of people just think ‘heavy lifting’ when they think strength training. While that is a very popular and awesome way to gain muscle, there are other ways as well! There are a ton of body weight exercises that will help you gain muscle and burn fat, here is a list of body weight exercises you can do anywhere! Try to target a different body part every day, ie. one day do arms, another day do abs, another day do legs. You can do full body workouts every day as well, if that’s your thing. You can also use handweights/dumbbells, and work your way up to heavier weights. Another way to build muscle is yoga! I’m going to go over yoga and weight training/heavy lifting in depth. Strength training, in any form, is necessary to build muscle, which in turn will help burn fat. 
  • Yoga: Ahhh yoga. My new favorite thing. I work at a yoga studio and will hopefully be doing my yoga teacher training soon. Anywho. There are a zillion different styles of yoga but my personal favorite is vinyasa flow. It’s cardio and strength, and you so get your heart rate up. Hot yoga is great too! You can do yoga at home, go to a studio, watch a video on Youtube, etc. Yoga is for everyone! I feel like a lot of people think it’s for super fit or super skinny people only. It’s not! Everyone can do it! I will have some helpful links, videos, and tips for you at the bottom of the workout section. 
  • Weight Training: I think by now we all know that lifting heavy does NOT make you bulky. It makes you super hot, muscular and toned. The key to weight training and lifting heavy is FORM. Do not sacrifice your form just so you can lift more. I would recommend starting with lighter weight/hand weights, to build up your strength, and then move on to weight machines, squat racks, Crossfit, etc. Here is a guide to weight training for beginners. 
  • Rest Days: You need at least one full rest day a week. Your body needs to rest, heal and build muscle. Yup, BUILD MUSCLE. Here’s the thing. When you’re working out, you’re actually tearing your muscles. It’s the rest and proper nutrition that builds them up. 
  • Here are some additional links to help you out: A Beginner’s Guide to Home Workouts. 30 Plank Exercises to Shock Your Body. Giant Yoga Master Post. Youtube Fitness Channels. HIIT Workouts. Blogilates Printable Workouts. Strength Training 101. How to Build Muscle. Workout Basics. 

The Mental Side of Fitness

Fitness is a state of mind. Losing weight takes a certain mentality. I get asked all the time about where I found my motivation, how I stayed motivated, etc. The number one tip that I can give you is, if you don’t have one already, START A FITNESS BLOG. A fitness specific blog. Having people that are on the same journey as you and a place to log your progress and stay on track helps so much. I would not have done it if I hadn’t started this blog. Another issue a lot of people have is balance. How do you balance between eating too much, and eating too little? What if you have/develop an eating disorder? Unfortunately, it happens. I’m going to provide you all with a lot of links and resources for motivation, happiness, mental and eating disorders, and general life advice. Losing weight will not make your life perfect. You have to work for that mentally. Losing weight will not make you love yourself or your body. It is a daily journey. Fitness is a lifestyle.

Welp, I think that’s it! If you have any questions, my ask box is always open (keep in mind, I get thousands of questions a day but I try to answer as many as I can). I also do meal/workout plans online, and in person training. You can check out my personal training information here and email me at makethatchangefitness@outlook.com if you’re interested! Just remember: if I can do it, ANYONE CAN. I went from being the most sedentary unhealthy person, to a personal trainer. It is possible. Remember to believe in yourself, and JUST DO IT. No one can do it for your or want it for you. You have to want it for yourself. And above all, STAY HEALTHY. Get healthy, and weight loss will follow. Thank you for reading this! I hope it helped! Thank you all for your continued support and love. Hopefully this will help you guys reach your goals! 

Good luck, have fun, get fit. Namaste. 

(banner by the lovely rhianna!)

Self Esteem Affirmations

bardotwitches:

  1. I am attracting great things into my life.
  2. I am supported by the Universe.
  3. Today I am capable of handling anything that happens.
  4. I am a divine being of light.
  5. I can trust and rely on myself.
  6. My worth as a human being is unconditional. 
  7. I am unconditionally loved by the Universe. 
  8. I am extremely successful in all of my ventures.
  9. I’m worthy of a great life.
  10. I’m worthy of being treated well.
queennubian:

secretlifeofateenblogger:

I keep forgetting what the differences are in the over the counter pain relievers, so I made a handy chart.

THANK YOU OMG!!!!!!!!!!!!!!

queennubian:

secretlifeofateenblogger:

I keep forgetting what the differences are in the over the counter pain relievers, so I made a handy chart.

THANK YOU OMG!!!!!!!!!!!!!!

Websites for when you want to:
mandimoojooce:

felicityredbarrow:

sappire-charizard:

six6vi:

Just in case

I’m actually going to reblog a thing just because this is really important.
As someone who has epilepsy and used to have several grand mal seizures a day, I’d also like to add that “offer help” can range anywhere from keeping the person calm to explaining to them where they are and what they were doing to even just telling them they should sit and rest for a while longer (lack or coordination is common, and it can be hard to walk straight or see clearly).
It’s okay for them to take up to a half hour to fully regain their bearings and sort out what they were doing prior to the seizure. Just answer any questions calmly and be there for support.
If they come around and you start to panic or shake them or ask them what the heck is wrong with them they are going to freak out and panic too.
I cannot stress it enough that this is bad.
If someone has a seizure and they come out of it, please. please stay calm.They are likely disoriented and confused, even if it’s only for a minute or two, and you don’t want them panicking on top of that because they can have another seizure as a result.

IMPORTANT

Read! This is so important.

mandimoojooce:

felicityredbarrow:

sappire-charizard:

six6vi:

Just in case

I’m actually going to reblog a thing just because this is really important.

As someone who has epilepsy and used to have several grand mal seizures a day, I’d also like to add that “offer help” can range anywhere from keeping the person calm to explaining to them where they are and what they were doing to even just telling them they should sit and rest for a while longer (lack or coordination is common, and it can be hard to walk straight or see clearly).

It’s okay for them to take up to a half hour to fully regain their bearings and sort out what they were doing prior to the seizure. Just answer any questions calmly and be there for support.

If they come around and you start to panic or shake them or ask them what the heck is wrong with them they are going to freak out and panic too.

I cannot stress it enough that this is bad.

If someone has a seizure and they come out of it, please. please stay calm.
They are likely disoriented and confused, even if it’s only for a minute or two, and you don’t want them panicking on top of that because they can have another seizure as a result.

IMPORTANT

Read! This is so important.