#fitness

[4theitgirls]

all standing weekly workout routine

monday: 10 minute feel good cardio + 30 minute full body strength + 8 minute standing stretch

tuesday: 20 minute hiit + 10 minute standing abs + 10 minute stretch

wednesday: 6 minute warm up + 20 minute lower body + 10 minute stretch

thursday: 18 minute standing yoga

friday: 10 minute cardio hiit + 20 minute standing arms + 10 minute stretch

saturday: 20 minute cardio hiit + 15 minute stretch

sunday: 15 minute standing yoga for balance

[yeah1206-blog]

[xxautumnivyxx]

The ability to become can manifest in a lot of ways, but at the end of the day it’s up to you to follow through. You CAN do this, even if the journey is long and the steps are small. It all will matter on the way, not just in the end.

[thicklystacked]

Yerimina 🇨🇴

[yeah1206-blog]

Bakhar Nabieva

Like, follow and reblog RetroGirlMuscle for more sexy muscle goddesses!

[yeah1206-blog]

@ultrafit

[gymsis]

[bellesaunders]

Stretching in all the right ways 😏

[muscleloverboi]

[theislandpricelssgold]

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[yeah1206-blog]

Johanna Dejager

[afitterbrittany]

my weight loss journey story

Everyone has a “something has to change” moment in their weight loss journey and this picture was part of mine.

It was July of 2019 and I was 23 years old. My thighs were chafing, I was out of breath from walking up a hill to sit down at a concert, and I hated every picture we took this day. I remember it took a couple days for my inner thighs to heal from the chafing and I was miserable.

I was about 258 pounds, I wore a 2X shirt and a 16 in jeans if I ever squeezed myself into them, most of the time it was just stretchy pants.

My mental health was horrible, I let people walk all over me, I stayed friends who people who were not good for me (lol my ex bff is in this picture), I ate takeout for pretty much every meal, I was thousands of dollars in credit card debt from buying stuff just to feel something, I wanted to be loved but I wasn’t ready to let myself be loved or be vulnerable, and I hated how I looked.

Physically I didn’t do anything. I would sleep in, arrive to work right on time, sit at my desk, go home at 5 with takeout, drink some wine, and watch tv. No walks, no gym, no hiking, no physical activity.

I dreaded summertime even though it was secretly my favorite season. I wanted to feel the sunshine on my skin but the second I had any exposed skin (like in this picture), I spent the whole day adjusting my clothes, worrying about how my cellulite and rolls looked, and extra hyper aware of the space I was taking up. I felt so self conscious. I didn’t wear a swimsuit for years.

My hands and feet were always swollen. I wore a size 11 ring and my feet would swell up in shoes so even a women’s 10 didn’t fit all day. My acne was persistent.

I wouldn’t make any changes for many months.

COVID hits the following March and I become hyper aware of my body and my health and how I can’t live like this.

I start going for long walks. I educate myself on what calories are and why protein is important and start to learn to cook. I purchase a stationary bike. I’m still too shy to go to the gym.

By the end of 2020, I have lost about 30 pounds and weigh 224. I meet Clay in February of 2021 and I weigh 207.2 pounds. I keep working on myself, flirting with him at work, and focusing on learning to love myself before I let someone in. I’m going to the gym every morning and lots of long walks.

By the end of 2021, I weigh 174 pounds. My then lowest weight. I maintain this for a few months and keep eating clean and exercising but I begin to eat takeout with Clay at work, often drinking more than I should.

In July of 2022 I weigh in at 176 but I begin taking Lexapro for my anxiety. It starts off by helping, then my appetite increases like crazy.

Clay makes a move in September 2022 and I’m like “oh I should probably be on birth control” and we start going on lots of food centered dates.

By our first anniversary thanks to my medications and a huge increase in eating out, I weigh 222.6 pounds.

We’re going to the gym every morning together at this point but our eating isn’t healthy. After talking with my therapist, I go off of Lexapro.

I maintain for about 7 months at 205.

November 2024, something clicks and we start meal prepping more together. We go for a long walk every Sunday. We only go out to eat once per week. We do more active dates.

Today in March of 2025, I weigh 172.6. I wear a size 6.5 ring, my feet are a 9, I wear a 6 in jeans and my top is a S or M. I love summer and wear what I want. My thighs don’t chafe. I love myself and I’m loved by the sweetest man alive and I plan on spending the rest of my life with him. I have no credit card debt and I know that buying things won’t fill the void inside you from not being happy with your life. I’m really active and I feel my best when my body is moving. I don’t drink that often and when I do it’s not very much. I’ve gotten rid of friends who treated me like dirt and only allow a handful of people access to my time and energy. My mental health has vastly improved.

Losing weight changed my life. I learned to love myself and in that process, let myself be loved. I’m happier and healthier and excited for the future.

[retrogirlmuscle]

Josie Hamming

RetroGirlMuscle

Gallery: RetroGirlMuscle.com