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12 de febrero de 2020 - 03:18

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Ofra Bloch Scores: 12 votes 95 min Country: USA Jerusalem-born trauma expert Ofra Bloch forces herself to confront her demons in a journey that takes her to Germany, Israel and Palestine. Set against the current wave of fascism and anti-Semitism sweeping the globe, 'Afterward' delves into the secret wounds carried by victims as well as victimizers, through testimonies ranging from the horrifying to the hopeful. Seen as a victim in Germany and a perpetrator in Palestine, Ofra faces those she was raised to hate and dismiss as she searches to understand the identity-making narratives of the Holocaust and the Nakba, violent and non-violent resistance, and the possibility of forgiveness.

I've been meaning to write this for quite awhile and I have some free time now so I hope it helps someone but it also helps to keep me accountable further in my journey. So here it goes. My progress since late-July 2019: Female 24 5'4. 132 lbs > 112 lbs with a focus on trim and tone. Little background info: I went from being a track athlete in high school, to a university student focused less on sports, to getting a full-time job in my career but developing a sedentary lifestyle. Realization for change: Last year after a beach vacation, I was looking at photos of myself and I really didn't like what I saw; I had gained at least 20 pounds in 3~ years and I had been assuming it was because of my metabolism slowing down, but it wasn't. It was my lifestyle. I had been sitting all day at work, coming home just to make dinner, eat pretty unhealthy meals, and then chilling on the couch all night. Partnered with going out for lunch, I was not only sedentary but I was eating probably 3000+ calories a day. New lifestyle changes since end of July 2019: Comparison / Progress Photos My full body daily exercise routine (in order) 30-45 minutes / at least 6 days a week - 50 fast jumping jacks - 10 minutes of yoga stretching: neck, triceps, quads, shoulders, inner thighs, chest, etc - 1x30 hip bridges /thrusts (hold for 2 seconds on the rise. 3x50 bicycle crunches - 3x10 5lbs dumbbell lateral raise - 3x15 15 lbs dumbbell centered squats - 50 weighted lunges (with 10lbs each hand. 3x15 15lb bicep curls - 3x10 mountain climbers - Rotating plank arms & 1-minute plank - 3x15 40-50lb leg extension machine or alternative scissor kicks with no machine. 20 push ups - 10-20 minutes on the elliptical at level 10 (typically burning up to 200 calories via FitBit data) I've added some examples to the above so that I can showcase what these look like! There's so many times people talk about exercises and I have no clear visual of what they mean, so maybe this will help someone. On weekdays, I work out after work, before dinner. I eat dinner between 6-7. On weekends I head to the gym as soon as I wake up and shower, eat afterwards. I'm currently working on adding more exercises in, there are a few I haven't message that I rotate in and out but these are the main ones. A day in the life of my diet: 1850-2200 calories Breakfast: Two hard boiled eggs, English muffin with laughing cow cheese, one medium avocado = 500-600 calories Lunch: Salad with chicken, blackberries or other fruit, crackers with cheese, crispy minis or other snacks such as Veggie chips (big fan. 600-700 calories Dinner: Common homemade meals include: chicken burrito bowls, chicken caesar salad, beef tacos, chilli, beef stew, turkey burgers, shredded turkey or chicken wraps, pierogies, etc = anywhere from 500-1000 calories Evening snacks if I have room in my calorie budget: Jalapeno Smartfood, fruits and/or veggies with a side of ranch, Brookside Chocolate. Because I meal plan, I always base my breakfasts and lunches on dinner, if I know I'm having a super heavy dinner, I'll skip my usual breakfast and go for a breakfast bar instead (I recommend Made Good or KIND) same goes for if I'm going out for dinner. On weekends I try my best not to calorie count or only calorie count loosely. Other tips. I recently started using FitBit and I LOVE it. I have the Inspire HR and I love how it real time tracks my calories, sleep, heart rate, exercises, and more. I no longer use My Fitness Pal. On that note, sleep is super important. I find that I work out harder and better when I get a good night's rest - I'm sure everyone knows this but it's worth noting always since sleep = friend. H2O. Water all day long. I drink at least 10 cups of water / green tea a day. It helps with my energy, mood and overall just prevents headaches and I can't emphasize the benefits of drinking water enough. Don't be afraid to have a cheat day every now and then. I try to have at least one or two a month where I don't work out, and I eat everything and anything in sight if I feel like it WITH ZERO GUILT. Because I deserve it. You do too. Live life. Fitness and health are important but don't get obsessed. I always tell myself this and counter my fit lifestyle with other daily hobbies I enjoy such as reading, writing and binge watching the greatest tv shows like Bob's Burgers, Parks & Rec, LOST, etc. That's basically it from me then, I hope this can help someone even in the slightest way! If anybody has any questions or comments please let me know. I'm also totally open to more advice as I continue in my toning and muscle building journey. Cheers. Xo.

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Watch Full Afterward at Dailymotion english subtitle 1280p

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