Lifestyle: How to Keep Your Ass in Shape

young black woman wearing g-string with beautiful ass in shape
Photo: Tony Ward, Copyright 2024

How to Keep Your Ass in Shape with Diet and Exercise

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Keeping your glutes in shape doesn’t have to mean spending hours in the gym or following a strict diet. With a few targeted exercises and smart dietary choices, you can strengthen and tone your backside while maintaining overall health. Here’s how to shape your glutes through balanced lifestyle habits and workouts.

Glute-Focused Workouts

  1. Squats: The squat is a classic move for good reason. Variations like sumo squats, jump squats, and goblet squats help target all three glute muscles while also working your quads and hamstrings. Aim for three sets of 12-15 reps, and remember to engage your core and keep your chest up for maximum effect.
  2. Lunges: Lunges not only tone the glutes but also improve balance. Walking lunges, reverse lunges, and Bulgarian split squats all target the glutes from different angles. Try three sets of 10 reps per leg, ensuring your knee stays aligned with your ankle for proper form.
  3. Hip Thrusts: Hip thrusts and glute bridges are great for isolating the glutes. For added challenge, place a weight on your hips. Perform three sets of 12 reps, squeezing your glutes at the top of each rep.
  4. Deadlifts: Deadlifts are fantastic for building strength in the glutes and hamstrings. Romanian and sumo deadlifts specifically target the glutes. Aim for three sets of 8-10 reps, focusing on proper form to protect your lower back.

Diet for Toned Glutes

  1. Lean Proteins: Protein is essential for muscle repair and growth. Incorporate lean sources like chicken, turkey, fish, eggs, and plant-based proteins to support your workouts.
  2. Healthy Fats: Fats are essential for hormone production and recovery. Include sources like avocados, nuts, seeds, and olive oil to keep your body fueled.
  3. Complex Carbohydrates: Carbs provide energy for your workouts. Opt for whole grains, sweet potatoes, and quinoa, which offer sustained energy and aid in recovery.
  4. Hydration: Staying hydrated is key for muscle function. Water helps with circulation, digestion, and energy levels, so aim for at least eight glasses a day.

Consistency is Key

Keeping your glutes in shape requires consistency. Aim for a combination of resistance training and a balanced diet, and remember that gradual progress is more sustainable. Set realistic goals, and adjust your routine as you get stronger. With commitment and the right approach, you’ll see results that boost your strength and confidence.

Beauty at a Cost: The Dark Side of the Modeling World

Portrait of young asian woman looking very thin like anorexia
Photo: Tony Ward, Copyright 2024

Beauty at a Cost: The Dark Side of the Modeling World

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The modeling industry has long been associated with glamour, beauty, and the pursuit of perfection. From the runway to glossy magazine covers, models are celebrated for their ability to embody an ideal of elegance and allure. But beneath the surface of this high-profile industry lies a disturbing reality: the pervasive pressure on models to lose weight, often to dangerous extremes, leading to the onset of eating disorders such as anorexia.

For decades, the fashion industry has promoted a narrow standard of beauty that equates thinness with desirability. Models are often expected to maintain an extremely slender physique, which many fashion houses and agencies believe complements their clothing designs and appeals to the industry’s aesthetic sensibilities. As a result, models—particularly women—face relentless pressure to stay slim, sometimes to an unhealthy degree. While the fashion world publicly touts its commitment to diversity and body positivity in recent years, the deep-seated demands for ultra-thinness persist in many corners of the industry.

The pressure to conform to these standards can have devastating consequences. Many models resort to extreme dieting, exercise, and even dangerous practices such as starvation or the use of appetite suppressants to achieve and maintain the desired weight. In some cases, agencies and designers directly encourage or even force models to lose weight, placing their careers on the line if they don’t comply. The relentless pursuit of a certain body type can lead to a host of physical and psychological issues, with one of the most severe being anorexia nervosa.

Anorexia, an eating disorder characterized by an intense fear of gaining weight and a distorted body image, affects many individuals in the modeling industry. The condition is marked by extreme food restriction, leading to significant weight loss and severe health risks. Those suffering from anorexia often experience a range of complications, including malnutrition, weakened immune systems, bone density loss, cardiovascular problems, and in some cases, death. Mentally, the disorder can lead to anxiety, depression, and a pervasive sense of inadequacy, as individuals struggle to meet the industry’s unattainable standards.

The fashion industry’s fixation on thinness has drawn widespread criticism in recent years, with many advocates calling for systemic change to protect models’ health and well-being. Some countries have even introduced legislation to combat the issue. In France, for example, a 2015 law requires models to present a medical certificate attesting to their health, and digitally altered images in advertising must be labeled as such. These measures aim to reduce the glorification of dangerously thin bodies and promote a healthier, more realistic portrayal of beauty.

However, these efforts are only part of the solution. Changing the culture within the modeling industry requires a fundamental shift in how beauty is defined and represented. Designers, agencies, and media outlets must embrace a broader spectrum of body types and promote a healthier, more inclusive vision of beauty. This includes valuing models of different shapes, sizes, and ethnicities, and rejecting the harmful notion that extreme thinness is synonymous with attractiveness or professionalism.

The industry also needs to provide better support for models who are struggling with eating disorders or the pressure to lose weight. This includes offering mental health resources, promoting body-positive initiatives, and fostering environments where models are valued for their individuality and talent, rather than their adherence to unrealistic body ideals.

Ultimately, the issue of forced weight loss and anorexia in the modeling world is not just a problem for the individuals affected—it reflects broader societal pressures around body image and beauty standards. As the fashion industry evolves, it has the power and responsibility to lead the way in promoting a healthier, more diverse definition of beauty—one that celebrates all body types and prioritizes the well-being of its models.

Only by addressing these deep-rooted issues can the modeling industry move forward into a future where health, confidence, and true beauty reign supreme.

Portrait of young asian woman looking very thin like anorexia
Photo: Tony Ward, Copyright 2024

Bob Shell: Cicadas

A-vertical-painting-of-a-giant-cicada-depicted-in-a-detailed-and-realistic-style.-The-cicada-is-shown-with-its-wings-spread-wide-showcasing-intricat.webp
Cicada. Illustration by AI.

Text by Bob Shell, Copyright 2024

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Cicadas

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The TV news has been full of stories about the simultaneous emergence of two different broods of periodic cicadas. One brood emerges after thirteen years underground, and the other after seventeen years. 

My original training and occupation was as an entomologist, an insect specialist. I worked in that capacity for the Smithsonian Institution in the 1960s. Cicadas were not my main subjects of study, which were Indo-Australian butterflies and tropical beetles, but I did read a lot about all insects in my studies, including cicadas. It is interesting and puzzling that all periodic cicadas have life cycles that are prime numbers, numbers divisible only by themselves and one. There has been much speculation as to the reason for this, but no one really knows the answer. 

One piece of misinformation that I’ve heard over and over on TV is that the deafening noise male cicadas make is to attract the females. That’s nonsense. Cicadas, male and female, are deaf. The earsplitting noise is much more likely intended to fend off predators. If the females could hear, there’d be no need for such loud noises. Crickets and grasshoppers get along just fine without such volume. 

Cicadas are mostly harmless. They cannot bit or sting. It is true that female cicadas cut deep slits in branches to lay their eggs. This can damage and weaken branches so they break off in high wind or loads of snow. But it is sheer nonsense, as one TV ‘talking head’ reported that their ovipositors (egg layers) are metal! I don’t believe any living creature, at least on Earth, has metal parts, although one wasp does line its nest with a polymer, a plastic. 

If you want to know the truth about an insect, ask an entomologist, not a TV news reporter.

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About The Author: Bob Shell is a professional photographer, author, former editor in chief of Shutterbug Magazine and veteran contributor to this blog. He is currently serving a 35 year sentence for involuntary manslaughter for the death of Marion Franklin, one of his former models.  He is serving the 15th year of his sentence at Pocahontas State Correctional Facility, Virginia. To read additional articles by Bob Shell, click here: https://tonywardstudio.com/blog/bob-shell-the-usps-is-destroying-freedom-of-the-press/

What to Do If You’re Felling Kinda Blue: Solutions For Depression

blue monochrome still life to symbolize depression
Kinda Blue. Photo: Tony Ward, Copyright 2024

What to Do If You’re Feeling Kinda Blue

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Solutions for Depression

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In our fast-paced world, feeling down from time to time is inevitable. However, when these feelings persist, they may be indicative of depression, a common but serious mood disorder. The good news is that there are numerous strategies to help lift your spirits and improve your mental health. Here are some practical solutions to consider when you’re feeling kinda blue.

1. Connect with Others

Isolation can exacerbate feelings of depression, making it essential to maintain social connections. Reach out to friends, family, or join a support group. Sharing your thoughts and feelings with someone you trust can provide comfort and perspective. If face-to-face interactions are challenging, consider phone calls, video chats, or even text messages to stay connected.

2. Engage in Physical Activity

Exercise is a powerful mood booster. Physical activity increases the production of endorphins, which are natural mood lifters. You don’t need to run a marathon; even a brisk walk, yoga session, or a dance class can help alleviate symptoms of depression. Find an activity you enjoy and make it a regular part of your routine.

3. Practice Mindfulness and Meditation

Mindfulness and meditation are effective techniques for managing depression. These practices help you stay grounded in the present moment and reduce the impact of negative thoughts. Apps like Headspace or Calm offer guided meditations that can assist you in developing a mindfulness routine.

4. Maintain a Healthy Diet

What you eat can significantly impact your mood. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can improve your overall well-being. Avoid excessive sugar and caffeine, which can lead to mood swings and energy crashes. Omega-3 fatty acids, found in fish and flaxseeds, are particularly beneficial for brain health.

5. Seek Professional Help

If your feelings of depression are severe or persistent, seeking professional help is crucial. Therapists and counselors can provide valuable tools and strategies to manage your depression. In some cases, medication may be necessary to regulate mood. Don’t hesitate to reach out to a mental health professional if you need support.

6. Set Realistic Goals

Depression can make even the simplest tasks seem overwhelming. Break your day into small, manageable tasks and set realistic goals for yourself. Celebrate your accomplishments, no matter how small they may seem. This can help build a sense of achievement and boost your self-esteem.

7. Engage in Activities You Enjoy

Pursue hobbies and activities that bring you joy. Whether it’s reading, gardening, painting, or playing a musical instrument, engaging in pleasurable activities can distract you from negative thoughts and provide a sense of fulfillment.

Remember, it’s okay to feel down sometimes, but persistent sadness is not something you should face alone. By incorporating these strategies into your life, you can take proactive steps towards improving your mental health and finding a brighter, more hopeful outlook. If you’re struggling, don’t hesitate to seek help and support from those around you.

 

 
 

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Mikel Elam: Today is a New Day

Mixed media artwork by the great Mikel Elam for Tony Ward Studio
Artwork by Mikel Elam, Copyright 2024

Text by Mikel Elam, Copyright 2024

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Today is a New Day

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Today is a new day . This is part of my studio practice. I try to just keep going and exploring new avenues often. Don’t get me wrong; I use my best judgement as of today. However if I grow; I might even like yesterday’s actions . Although never any regrets. I am only making decisions on what I know at that time.  My core, my foundation are and will always be rooted in positive actions. However, being human is not always constant . We carry baggage and pain.  We also carry wonderful moments. I’ve learned if I am about to be negative in emotions I should stop – and take a deep breath, give thanks to The Divine for my existence and then whatever it was I was feeling will fade. I use art as a metaphor for life. Perhaps as a visual artist I recognize this as a gift and my unique connection to the universe . We all have gifts and shifting times is inevitable. Today is a new day.

About The Artist: Mikel Elam was born in Philadelphia. He attended the University of the Arts receiving his BFA in painting. He also attended the School of the Visual Arts in New York. He has been showing his paintings in numerous gallery spaces nationally and internationally for the last 25 years. Mikel recently exhibited his work at the University of Pennsylvania’s, Annenberg School of Communications.

To learn more about Mikel Elam’s art work, link herehttps://tonywardstudio.com/gallery/mikel-elam-painter/