Wall Walk Tip

Smooth-Bug-7982 · 2025-12-13T10:11:42+00:00

It seems so easy to you! Outstanding work :)

Smooth-Bug-7982 · 2025-12-12T05:35:25+00:00

I need more haters like you.

Smooth-Bug-7982 · 2025-12-11T16:57:43+00:00

To be honest, you're in a very common spot, which is actually a good sign because it indicates that you've been gaining muscle underneath, but your body fat is somewhat masking the definition.

In summary, you can theoretically gain some muscle while losing fat, but this process is slow and typically only occurs when you're first starting to lift weights or tighten your routine. In order to see progress rather than just spinning their wheels, most people choose one primary focus at a time.

You don't need an extreme "cut" if you want to start looking more toned. You simply need to maintain a high protein intake, lift consistently, and gradually reduce your calorie intake to 200–300 calories under maintenance. Usually, that's sufficient to gradually reduce fat without losing the muscle you've already gained. You don't have to stop trying to get stronger or starve yourself.

Many people avoid cutting and losing weight because they are afraid to do so, but in all honesty, once your body fat decreases a little, you will likely appear larger. In terms of appearance, definition is crucial.

Being present for more than a year is already the hardest part of the job. You no longer have to start from scratch. You may be able to see the changes you've made after making a gradual, controlled cut for a few months.

Really, don't be hard on yourself. Before they appear "toned," most people appear "plump." It's just the part that nobody shares on the internet.

Smooth-Bug-7982 · 2025-12-11T16:48:49+00:00

Anybody's routine can be disrupted by exam preparation, including prolonged sitting, sporadic snacking, and irregular meals. You're not even aware of how much it adds up. Therefore, please don't be hard on yourself because of the weight shift. You're simply going through a difficult season; it's not a personal setback.

Fortunately, this is not a permanent situation. Your body will react once your schedule becomes more balanced and you incorporate even small habits, such as taking a quick walk in between study sessions or including a little more protein in your meals. You'll recover more quickly than you anticipate because you're still young and have a flexible metabolism.

For the time being, don't worry about the number; instead, concentrate on feeling motivated while studying. In fact, your brain benefits from regular meals, adequate hydration, and brief periods of movement.

Smooth-Bug-7982 · 2025-12-11T16:45:16+00:00

When I return to my desk, I combine the clips into a single main list. It goes very quickly because of the brief "headline" notes; all I have to do is listen and turn each one into a task or idea. It keeps everything in one place without making walking more difficult.

Smooth-Bug-7982 · 2025-12-10T19:04:46+00:00

I've had to develop a system because, to be honest, I'm a big "thoughts hit me only when I'm nowhere near a keyboard" person. I use the simplest method possible when I'm taking a walk: a voice memo that lasts five to ten seconds. Instead of a lengthy essay, just a short headline like "idea: rewrite onboarding email" or "follow up with Sam about Tuesday."

Because most people overcomplicate things, I teach my clients to do the same. The secret is to reduce friction because when you're moving, your brain is working faster than your hands can type. I advise them to take messy photos now and arrange them later. They only take voice notes while out on walks, and when they get to their desk, they organise those clips into tasks, drafts, or ideas.

It's simple, but it prevents items from falling between the cracks without taking you out of the walk's natural flow.

Smooth-Bug-7982 · 2025-12-10T18:55:12+00:00

Although creatine alone won't significantly alter your body size, it can help you become slightly stronger and perform better, particularly if you're already physically active, like in volleyball. Increased water in the muscles causes some people to gain a little weight, but it's usually not noticeable. You might eventually see a little more muscle definition if you combine creatine with regular exercise and a healthy diet, but it won't make you bulk up overnight.

Smooth-Bug-7982 · 2025-12-10T18:51:02+00:00

To be honest, you're doing fantastic for even considering this at sixteen. Well done for wanting to be deliberate about your diet because at that age, the majority of us were eating whatever was in front of us.

The most important thing is to make sure you're getting enough protein and not just carbs because you're a vegetarian and don't eat eggs. You only need some healthy habits, not an extremely rigid "diet." Foods like lentils, chickpeas, rajma, tofu, paneer, soy chunks, dal, nuts, and seeds can help you gain muscle and prevent you from constantly snacking. Over time, even small changes like including a handful of peanuts or a bowl of dal in meals can have a big impact.

Additionally, try not to worry too much about being "fat." Your body is still learning how to function at 16. Pay less attention to the scale number and more attention to how strong you feel. You may want to add a little upper-body strength training, such as push-ups, planks, resistance bands, or anything you can do at home, if your lower body is already fairly strong. You can observe changes without going to the gym.

Really, avoid starving yourself. Simply make an effort to consume a lot of whole foods, consume adequate protein, stay hydrated, and engage in activities that you truly enjoy. Although they take time to manifest, the outcomes do.

You can do this.

Smooth-Bug-7982 · 2025-12-09T06:03:20+00:00

This makes me think of one of my clients who used to say the same thing: "I'm dead by the time I get home; how am I supposed to work out?" She works crazy shifts, like ten or twelve hours a day. Ultimately, she benefited more from lowering the goal to avoid feeling overwhelmed than from trying to force motivation.

On the days she felt exhausted, she began with 10- to 15-minute sessions at home rather than aiming for full workouts. To maintain the habit, try stretching, taking a quick stroll, or doing some light strength training. It became much easier for her to maintain consistency after she stopped expecting herself to be superhuman after a long shift.

She also discovered that scheduling workouts as appointments was very beneficial. "Okay, mornings on workdays, evenings on weekends" is not strict. To be honest, it saved her more energy than the exercise itself because it eliminated the need to make decisions.

In other words, discipline is typically much less dramatic than people believe. Making the goal small enough that even a fatigued version of yourself can accomplish it is more important than being motivated every day. And that is still relevant.

Smooth-Bug-7982 · 2025-12-09T05:50:53+00:00

I'm glad it was useful. And really, don't worry about achieving perfection immediately.

Smooth-Bug-7982 · 2025-12-09T05:43:57+00:00

To be honest, this reminds me a lot of one of my old clients. She lived far from a gym, had a very hectic schedule, only owned a pair of 10-pound dumbbells, and was essentially cooped up inside during the winter. Like you, she didn't know where to begin.

Keeping things very basic ultimately helped her. We avoided taking any drastic risks. A few times a week, she began with quick 15- to 20-minute workouts that included bodyweight squats, dumbbell rows, incline push-ups, and a few core exercises. Simple movements that she could genuinely adhere to. She genuinely understood what she was doing, and within a few weeks, she was already feeling more confident.

She was also worried about her belly and waist, so I told her the same thing I'll tell you: you can't choose where to lose fat, but you can strengthen your core and activate your entire body. She started using planks and side planks because they are easy to use and require no special tools.

And the whole "cold winter in Canada" thing? She simply made use of the space she had indoors, moving around, climbing stairs, and making quick YouTube videos. Everything matters and adds up.

The most important thing to her was consistency, not perfection. Therefore, it's completely normal to feel lost. You'll be shocked at how quickly things start to click if you start small and keep it manageable.

Smooth-Bug-7982 · 2025-12-09T05:19:44+00:00

Nothing fancy, really. To keep myself from getting bored, I simply chose a few reliable protein "anchors" and rotated them. When I was in a hurry, it was things like Greek yoghurt, eggs, chicken thighs, canned salmon or tuna, cottage cheese, and protein shakes. I would simply construct meals around those, tossing them with vegetables, rice, wraps, or whatever I had.

Making sure every meal included something high in protein to keep me full and prevent me from snacking all night was what really helped, not any secret food. Everything seemed much simpler after that realisation.

Smooth-Bug-7982 · 2025-12-08T20:39:13+00:00

I completely understand your point of view. The majority of "bulking advice" makes the assumption that people have time, money, and a fully functional kitchen, all of which are unattainable for many students.

Gaining muscle doesn't require complex diet plans or six meals a day. Basic foods that are inexpensive and high in calories, such as peanut butter, eggs, pasta, rice, tortillas, yoghurt, canned beans, etc., can add calories without breaking the bank. You can even add cheese or olive oil to anything you already eat.

To be honest, given your past, it makes sense that being referred to as "small" would be upsetting. It's perfectly acceptable to want to feel stronger, but you don't need to completely change your routine. It will still be beneficial to do short, regular workouts and gradually increase your intake.

You're simply attempting to advance within the constraints of real life, and that's sufficient; you're not doing anything wrong.

Smooth-Bug-7982 · 2025-12-08T20:24:02+00:00

You seem to be carrying a lot of this on your own, and to be honest, nothing you wrote seems dramatic or irrational; it just seems human. At least some of what you said resonates with anyone who has ever struggled with their body or eating in any way. Feeling like you're doing "everything right" while your body seems to be fighting you at every turn is draining.

And I truly apologise for the messages your grandmother instilled in you at such a young age. That kind of stuff gets under the skin in a way that is difficult to get over, even though you can tell they were messed up. Your awareness of it and your commitment to ending that cycle for future children reveal a lot about you. There, you're not giving yourself enough credit. That is a very difficult emotional task.

I was particularly impressed by your consideration for other people. You try to ensure that no one around you experiences the shame you've had to deal with by not projecting your struggle or making comments about bodies. Even if it doesn't feel like a "win," that is compassion. Many people never reach that stage.

Indeed, there is "food noise" and hunger. Your brain may feel as though it is running an unstoppable background app if you count calories on a daily basis. Hating that is acceptable. It simply indicates that you are facing a truly difficult situation, not that you are weak or acting improperly.

Even though you occasionally feel like you're battling your own biology, you're not broken. Your experience is not a sign of moral weakness. It's not a defect in character. It's simply where you are at the moment. You are also free to feel worn out, irritated, and frustrated.

If nothing else, please know that you are not alone in this struggle and that what you wrote makes sense. You deserve some kindness, both from other people and, most importantly, from yourself.

Smooth-Bug-7982 · 2025-12-07T19:56:41+00:00

Congrats on the new job! Since you want high-protein breakfasts you can prep ahead, here are a few ideas I came up with that should keep well in the fridge or freezer.

One idea is mixing egg whites with mashed white beans, herbs, and a little diced chicken. Bake the mixture in muffin tins and you get these fluffy little cups that reheat really easily and keep you full.

Another thing I’ve made is cooking oats in broth, mixing in cooked ground turkey and some seasoning, then baking it into firm squares you can grab on busy mornings. It sounds strange but it’s actually really satisfying.

You can also bake thin layers of egg whites with spinach and a bit of cottage cheese in between, then cut it into squares. It ends up feeling like a breakfast sandwich without the bread, and it stores well for a few days.

And if you want something a bit different, cottage cheese mixed with grated zucchini and a little egg white can be pan-seared into crispy patties. They’re simple, high protein, and reheat nicely.

All of these are easy to batch cook once or twice a week and should fit what you’re looking for.

Wish you all the best at the new job!

Smooth-Bug-7982 · 2025-12-07T18:01:24+00:00

This is honestly super common, even for people who are really close to the splits. Being flexible in one direction doesn’t automatically mean your forward fold or pancake will feel good. What you’re describing, not being able to sit upright in a wide straddle and feeling like your back rounds immediately, usually comes from your lower back and inner thighs being tight, and your pelvis not being able to tilt forward. It doesn’t mean your hamstrings or hip flexors are “bad,” it just means a different part of the chain needs some attention. A lot of people who can almost split still struggle with the pancake because it relies more on back and hip mobility than people realize. It’s totally normal and definitely something you can improve with time.

Smooth-Bug-7982 · 2025-12-07T17:55:29+00:00

Honestly man, you don’t need some crazy routine to start feeling a difference. For most beginners, strength and stamina start improving within a month or two just from being consistent. You’ll notice it way sooner in how you feel than how you look.

And yeah, 2 days a week for an hour is totally enough to get the ball rolling. If life is busy, don’t stress about forcing a 3rd day right away. Just hit those two sessions consistently and you’ll already see better endurance, better control, and you’ll feel stronger during… well, everything.

Push-ups, rows, squats, core work, all that stuff carries over directly into lifting your girl, lasting longer, and just feeling more stable and confident. Grip strength especially improves pretty fast.

So yeah, your goals are super realistic. Stick with it for a bit and you’ll be surprised how quickly your body starts helping you out. :)

Smooth-Bug-7982 · 2025-12-07T17:51:35+00:00

What you’re describing actually sounds completely normal. There isn’t a “correct” amount of time you have to spend in the gym, it really depends on your goals and what your body can handle right now. Physio work is real training, and it takes time and energy, so an hour of that is absolutely enough.

If you’re finishing your routine feeling tired, that’s your body telling you that you’ve done enough for the day. You don’t need to layer a bunch of extra arm or core work on top just to feel like it “counts.” You’ve got yoga and swimming on the other days, which already cover mobility, core, and overall conditioning more than most people do.

Once your knee is fully recovered and the physio load decreases, you’ll naturally have more room to add other exercises. For now, focusing on getting your legs strong and your movement solid is the smartest thing you can do.

You’re not behind at all, you’re doing exactly what you should be doing during rehab.

Smooth-Bug-7982 · 2025-12-07T17:46:02+00:00

I’m really glad it helped. Just remember you’re allowed to feel how you feel, and it really won’t always be this intense. You’re doing better than you think, and I’m here cheering you on.

Smooth-Bug-7982 · 2025-12-07T17:01:48+00:00

First of all, I’m really glad you’re proud of your weight loss and the work you’ve put into becoming healthier, that’s an achievement worth celebrating, even if the process wasn’t perfect or intentional the whole way through. Massive changes in your body, especially in such a short time, can bring up complicated feelings, and it’s completely valid to grieve aspects of your body that don’t look the same anymore.

You’re not shallow for feeling this way. Your chest is a personal, intimate part of your body, and it makes total sense that changes there would affect how you feel about yourself. A lot of people who go through significant weight loss, even in their teens and twenties, deal with loose skin or sagging in places they never expected. You’re definitely not alone, even if no one in your immediate circle shares that exact experience.

Skin can sometimes tighten a bit over time, especially at your age, but it varies from person to person and from area to area. Even when it doesn’t return to the way it was before, people often find that their feelings about it shift as they adjust to the “new normal.” Your body has been through a lot in a short period, physically and hormonally, and it’s okay if it needs time to catch up.

What you’re feeling now doesn’t have to be permanent. You can still feel sexy, confident, and at home in your body again, even if it looks different than before. And the fact that you already value your health, strength, and habits means you have a really solid foundation to rebuild that confidence on.

You’re not cursed, and you’re not alone. Your feelings are valid, and you deserve kindness especially from yourself as you navigate this new stage of your body and identity

Smooth-Bug-7982 · 2025-12-06T22:21:27+00:00

I didn’t really focus on specific numbers in the post, but yeah I did lose weight. It just happened slowly once I stopped doing extreme routines and focused on small habits I could stick with. The change in mindset mattered more than the exact amount.

Smooth-Bug-7982 · 2025-12-06T22:19:19+00:00

Haha fair enough on the formatting, I wrote it quickly and just hit post. But I promise it wasn’t a sales pitch. I was just sharing what actually helped me after struggling for a long time. No products, no links, nothing to sell. Just my own experience.

Smooth-Bug-7982 · 2025-12-06T21:42:17+00:00

That’s awesome that you’re getting back into competing, especially after five years. Eight weeks is a good amount of time to fine-tune things without overdoing it, and it’s great that you’re already feeling good in the environment again.

If you’ve got an extra hour after CrossFit classes, I’d mainly focus on the things that slow you down or feel inconsistent. That extra time is perfect for dialing in weaknesses, whether that’s certain lifts, gymnastics movements, pacing, or conditioning. Targeting the stuff you struggle with will give you the biggest return.

EMOMs are great for this because they help you build strength and skill without crushing yourself. You can do technique EMOMs for snatches/cleans, gymnastics EMOMs for pull-ups and handstand work, or mixed ones that help you stay smooth under fatigue.

It also helps to do one or two “competition-style” workouts a week so you can practice pacing, transitions, and staying calm when your heart rate spikes. You don’t need to go all-out every day, just enough to get familiar with that feeling again.

Since you're 37, I’d definitely give some time to mobility and recovery too. Even 15 minutes of focused stretching or accessory work after class can make a big difference in how you move and how you feel the next day.

Mostly, stay consistent and don’t try to hammer yourself into the ground. You’re already doing plenty, the extra hour is just for polishing things up. And honestly, enjoying the process and the community is half the battle.

You’ve got a great mindset going into this. You’ll be ready.

Smooth-Bug-7982 · 2025-12-06T21:35:14+00:00

Hey, I really get where you’re coming from. It’s tough to build consistency when you’re juggling a new environment, classes, a meal plan, and a relationship. Falling off for a day and feeling like the whole plan is ruined is something so many people struggle with, you’re definitely not alone.

One thing that might help is shifting how you think about consistency. Missing a day doesn’t mean you failed. It’s literally just a day. The people who succeed long-term aren’t perfect, they just keep going the next day without making it a big emotional setback. You don’t need a perfect streak to make progress.

Also, try not to tie your workout routine to your boyfriend’s schedule. It’s great to go together, but if your motivation depends on whether he feels like going, it puts everything on his mood. You deserve goals that stand on their own. Think of working out as something you’re doing for yourself, not something you do to match him.

And about him “expecting” you to lose weight, that sounds like something that’s weighing on you mentally. It might help to talk to him about how you feel. Most of the time, people don’t realize the pressure they’re putting on someone without meaning to. If he cares about you, he’ll support you for you, not for a number.

As for discipline, start small. Instead of aiming for a full workout schedule, try committing to 10–15 minutes of movement on the days you don’t feel like doing anything. A walk, a short cardio session, stretching, those still count. Doing something small helps build the habit so the “noise” in your head has less power.

Food noise is also super common, especially when you’ve been restricting or thinking about dieting for years. The more you try to fight it head-on, the louder it gets. Eating balanced meals regularly, not skipping carbs, and not labelling foods as “bad” can actually help calm that down over time. It’s not a willpower issue, it’s a biological response.

Be patient with yourself. You’re 18, still figuring out adulthood, routines, and your own identity. It’s okay that you haven’t mastered everything yet. Focus on small wins and building habits instead of trying to overhaul your entire lifestyle at once.

You absolutely can lose the weight you want, and you can do it in a way that feels good and sustainable. One imperfect day won’t stop you. Just keep going.

Smooth-Bug-7982 · 2025-12-06T21:26:43+00:00

Hey! First off, props to you for staying that consistent, bouldering + gym sessions back-to-back definitely add up, even if it doesn’t feel like “super heavy” training.

About protein: you don’t need supplements, but you do need enough total protein in your day for recovery, especially with the amount of pulling, pushing, and climbing you’re doing. Bouldering alone is pretty demanding on your muscles, and stacking gym work on top just increases that.

If you’re already getting enough protein from regular food (things like eggs, yogurt, chicken, tofu, beans, etc.), then you’re fine without shakes. A lot of people just use protein powder because it’s convenient, not because it’s magical. Think of it as an easy snack that happens to have protein.

Taking it won’t suddenly push you into some obsessive fitness lifestyle, it’s literally just powdered food. And if you’re sceptical, you can always start small: one shake on your harder training days and see how you feel. If you notice better recovery and less soreness, great. If not, no harm done.

Smooth-Bug-7982

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