Its no piece of cake.

(via toeatandrun)

thelovenotebook:

LOVE, LIFE & PERSONAL QUOTES

(via apromiseforever)

everydayfay:

iyfit:

jordanfindinghealthy:

notice how her inner thighs jiggle?? 

If your muscle doesn’t “jiggle” when relaxed, then you have a problem. We foam-roll and have massages done in order to relax our muscles and remove tension. A muscle can’t work properly if it’s tense all the time. Seriously, people should stop looking at things that are incredibly healthy as “gross” or whatever.

i love you^

Amen

(via crossfit-mel)

Each day, take a photo of you doing the yoga pose.

Some of these will be challenging. The point of yoga isn’t to be immediately flexible and capable of doing everything. If you cannot do something, do it simply to the best of your ability. The more you practice, the easier the harder poses will become.

1. Balasana (Child’s Pose)
2. Adho Mukha Svanasana (Downward-Facing Dog)
3. Virabhadrasana I (Warrior I Pose)
4. Anjaneyasana (Low Lunge)
5. Uttanasana (Standing Forward Bend)
6. Marjaryasana (Cat Pose )
7. Purvottanasana (Upward Plank Pose)
8. Janu Sirsasana (Head-to-Knee Forward Bend)
9. Paschimottanasana (Seated Forward Bend)
10. Ustrasana (Camel Pose)
11. Bhujangasana (Cobra Pose)
12. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
13. Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II)
14. Utthita Trikonasana (Extended Triangle Pose)
15. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)
16. Plank Pose
17. Baddha Konasana (Bound Angle Pose)
18. Salamba Sarvangasana (Supported Shoulderstand)
19. Halasana (Plow Pose)
20. Pincha Mayurasana (Feathered Peacock Pose)- Use wall if necessary
21. Adho Mukha Vrksasana (Handstand)- Use wall if necessary
22. Supta Virasana (Reclining Hero Pose)
23. Dhanurasana (Bow Pose)
24. Urdhva Dhanurasana (Upward Bow or Wheel Pose)
25. Parsvottanasana (Intense Side Stretch Pose)
26. Anantasana (Side-Reclining Leg Lift)
27. Setu Bandha Sarvangasana (Bridge Pose)
28. Bakasana (Crane Pose)
29. Natarajasana (Lord of the Dance Pose)
30. Hanumanasana (Monkey Pose)

(via 10000steps)

keep-calm-stay-healthy:

I am asked this question on a daily basis, multiple times even. I know other fitblr/healthblr/weightloss blogs get the same question time and time again. I think its time someone clears this up for everyone, once and for all. :)

I am sure you’ve read or heard about those magical exercises that promise to “blast belly fat” and rid you of your muffin tops and bat wings…and it couldn’t be further from the truth.

When you do these types of exercises (crunches, for example). You are only targeting the abdominal muscles. They are effective exercises of course, but don’t expect a 6-pack by morning. Your abdominal muscles are under the layer of fat. Doing these exercises do not “turn your fat into muscle”. This applies to any strength training exercise (curling weights, hip abduction, sit-ups, lunges and so on). 
You can’t pick where your excess fat goes, so why would you be able to choose where you burn your fat? It applies both ways. It is all determined by genetics. 

Now, don’t get me wrong. This doesn’t mean hold off on all strength training exercises until you’re at lower weight. Strength training is still beneficial and can aid in reducing your overall body fat percentage (along with proper diet and exercise!). 

SO WHAT CAN YOU DO?

You can reduce your overall body fat. First, you must create a calorie deficit.

Creating a calorie deficit is done by subtracting 500 calories from your daily required calorie intake and when done continually it results in fat loss.

**To figure out what your requirements are - use this calculator and plug in your info, subtract 500 to lose weight, add 500 to gain weight, do nothing to maintain current weight**

For best results I would suggest a combination of healthy eating and regular exercise. 

Cardio and stregnth training together provide optimal results in my opinion, though it isn’t something for everyone. Find something that you enjoy and works for you. Many people seem to think the only effective cardio is running. This is untrue as well. You can do cycling, swimming, kickboxing, jumproping, dancing, etc. :)

 

WHY DOES A CALORIE DEFICIT WORK?

It is said there approximately 3500 calories in a single pound of fat. When you subtract those 500 calories, your body has to find other sources (fat) to get that energy. (500 calories x 7 days = 3500 calories.) So, weightloss should be around 1 lb a week. This is considered to be healthy weightloss and maintainable. You may or may not lose fat every single week, sometimes it will be more and other times it will be less. This is a slow process, there are no shortcuts or quick fixes.  Remember: not all calories are created equal. 200 calories of strawberries is not the same as 200 calories of chocolate cake. So eat healthy, wholesome foods! ;) Also keep in mind less calories does not mean more weightloss. Read why low-cal diets do not work, are detrimental to your health and difficult to maintain here.

To sum it up: There is NO exercise that can target fat loss in a certain area. Spot reduction (short of liposuction) is impossible. Plain and simple. 

Pass the word on everyone. Reblog to get the word out. :)

Have a question or need something clarified? Inbox me. 

xo

(via weightliftingyogi)

a-heart-of-a-ghost:

“There’s a place where the mirrors don’t lie”

becauseitcounts:

PREACH

(via youmustbethintowin)

gethealthierr:

FACTS:

• Fat cells & muscle cells are two entirely different entities. You don’t CHANGE fat into muscle. Once a fat cell is gained, it is NEVER lost. Only shrunk or expanded. 
• Higher lean body mass (muscle mass) results in greater insulin sensitivity, decreasing the risk of diabetes and increasing the body’s ability to process food & fat for energy instead of storage. Higher lean body mass increases RMR (resting metabolic rate) resulting in more fat loss with the same or less effort.
• Up to 30% of weight loss from diet alone is from lost muscle mass. Sarcopenia is the natural loss of muscle mass over time due to ageing. Increased muscle mass protects from the effects of sarcopenia over time. 
• Resistance (strength) training increases bone density, which decreases the risk of osteoporosis. 

What does it all mean? Not all exercise is created equal. Get off the treadmill, pick up something heavy and build yourself some muscle. There is more to working out than weight loss. This is NOT about skinny - this is about long term health and mobility.

Thank you!! Rightly said. This this and more of this.

(via cantbuymethin)