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Fat people have the right to exist in fat bodies regardless of how we got fat, what being fat means, or if we could be thin through some means – however easy or difficult. There are no other valid opinions on this – we have the right to exist without shaming, bullying or stigmatization, period.

Ragen Chastain - 

Study Shows You Can’t Hate Fatties for Our Own Good

(via fatoutloud)

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Before you continue or start this journey, I hope you’ll take a moment to stop and love yourself and your body. This is the only one you have, and the only one you’ll get. Please treat it well through this process! Thats the biggest piece of advice I have. Wanting to change your body doesn’t mean you need to hate the one you currently have. You are beautiful now, and you’ll be beautiful when you reach your goal.

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Spaghetti with Parsley Pesto

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8 Things NOT to do With Your Foam Roller:

You already know the foam roller is a crucial addition to your fitness routine, but do you know how to use it correctly? Here are eight bad habits you’ll want to avoid:  

Don’t Hunch Avoid bad posture—which creates more tension and stress in your body—by being mindful of your alignment while using the roller. Try to avoid straining your wrist joints while rolling by activating your arm muscles. Also, be sure to engage your core and practice good posture during your rolling session. Be present and aware in your body and foam rolling can be like a moving meditation with body scanning and enhanced awareness.   Don’t Be Too Aggressive This a great time to tune into, connect with and feel your body. You want to release the layers like peeling back an onion, so think of the connective tissue just above your muscles letting go first. Try not to go beyond “hurts so good” to avoid injuring yourself.   Don’t Hold Your Breath Breathing feeds your tissue oxygenated blood and helps release the excess stress and tension to increase circulation. Plus, breathing while you’re rolling will help you go a little deeper. 

  Don’t Roll Too Quickly  The whole point of rolling is to increase circulation, blood flow, range of motion and flexibility, so take your time tuning in to each area. You want to allow your neuromuscular system to let go and relax. Use slow and mindful moves to get the best results.   Don’t Roll Over Bony Joints Avoid rolling directly over joints like your knees. Applying pressure could make you hyperextend your joints. It’s good to get close to the attachment of the joints, but best not to go over them.  

Don’t Roll On the Lumbar Spine  It’s not recommended to roll back and fourth on the lower back because it can create too much pressure or force on your discs and vertebra. There are other ways to get a release in the lower back, by placing the roller under your hips and then rolling your hips back and fourth.

Don’t Roll for Too Long You don’t want to cause further inflammation by rolling each area for too long. Just a few minutes on each area will do the trick!   Don’t Think of It As JUST A Massager Use it as a workout tool, too! It can mimic many Pilates core exercises done on the reformer. Check out this awesome foam roller workout to get you started.  

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We break the surface.

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