fitpositively:

This workout will get your heart rate up while working the tum tum! The whole core gets engaged here as you lift up your legs with your lower abs and your upper body with your sixpack abs. Just be careful of your neck so that it doesn’t strain too much. For this one I currently do 4 sets of 10 reps. I originally started out with about 4 sets of 5 reps if I could.

image

Posted on Jul 24, 2014 with 160 notes REBLOG

(Source: downtownn)

Posted on Jul 21, 2014 with 2,591 notes REBLOG
reblog even though “against” is spelled wrong

reblog even though “against” is spelled wrong

(Source: fitnesstipsonly)

Posted on Jul 21, 2014 with 2,016 notes REBLOG
fatmaninalittlesuit:

I’m finally learning this lesson.

fatmaninalittlesuit:

I’m finally learning this lesson.

(Source: fitblrholics)

Posted on Jul 21, 2014 with 1,170 notes REBLOG

(Source: greyandblak)

Posted on Jul 21, 2014 with 9,200 notes REBLOG

(Source: fitblrholics)

Posted on Jul 21, 2014 with 2,194 notes REBLOG
afoodiepatootie:

Hey Guys! Usually I hate Sundays, but it’s kind of hard to hate today honestly when it’s this gorgeous out. 
I have been getting a bunch of messages from people who have lost some weight, and are now frustrated because they are dealing with the dreaded plateau. 
Maybe some of you have experienced this: You’re tracking calories, working out consistently and the weight is coming off. The one day: The scale just. won’t. budge.  Sometimes this can go on for days, a week, or even a few weeks. Now what?! 
Even though it’s completely normal for a weight loss plateau to happen, it can often send a dieter off track….and into a box of cookies. I’ve been there, trust me. I would think, “If I’m being so good and it’s just not working I might as well say screw it!” But what I have learned is: you CAN be strong and start getting back on track again. Try at least one of the following tips, and I’m sure you’ll be back on track in no time. 
Here are five important things to know about hydration and exercise:
1. Don’t eat the same amount of calories every day.
In theory, you’ve got to eat less to lose more, but this isn’t always the case. Sometimes you just have to change it up.  Here’s one way to do it: If your average daily intake is 1,600 calories, try dropping to 1,400 one day, going up to 1,800 the next day, and then dropping back to 1,400. The idea is to keep your metabolism guessing. There’s no magic number that works for everyone, so you need to experiment and see what works for you and your body. Please note: On the other side of the spectrum of giving up when you hit a plateau is going to unhealthy measures to get the results you want. Don’t restrict your calories because you are just desperate to get over that hump. DO NOT DO THIS. Eating too little can mess up your metabolism, mess up your body, and completely just mess up your emotional relationship with food. According to Beachbody Director of Results Steve Edwards, what happens when you zigzag is that you force your body to choose how many calories it needs to recover from the rigors of your exercise program. “Most people who hit a plateau are undereating. If you are indeed undereating, adding calories for a few days, then lowering them again, will help you force your body into a hormonal response that will not only help you break out of a plateau, but—as you learn to recognize the signals—will teach you how much food you should be eating.”
2. Change up your fitness routine.
If you do the same workout each day, it will become less and less challenging and as a result, less effective. If you push yourself to new levels of strength or exhaustion, you’ll definitely see results. Here are some ways you can challenge yourself:
- Swap your jog for a bike ride.
- Try weights with your cardio routine. 
- Add intervals of high intensity to really make you sweat. 
- Drop to the floor for 10 push-ups right now!
The idea is to put your body through something different. According to Edwards, “The better you get at something, the easier it becomes. That’s why we’re always telling you to add more weight as you get stronger, and to move faster and jump higher as our programs progress. But it’s also why all of our programs have phases of training. As your body adapts to stimulus, you need to change that stimulus in order to keep results happening.”
3. Eat some almonds.
Almonds are one of my favorite snacks. I have some every day on my train ride home from work (with some dark chocolate chips..shhh). Plus there’s actually some research that indicates that they can help you burn fat. That’s because they contain fiber and fatty acids—the good kind of fat that helps you lose weight. A study published in the International Journal of Obesity compared two groups of people who ate a 1,000-calorie-a-day diet. As part of their daily diet, one group ate 3 ounces of almonds every day. The other group ate a mix of complex carbs. What happened? The group that ate the almonds lost more weight.So next time you go for a snack, try a small handful of almonds! If not almonds, any nut would work (not peanuts, they are legumes). 
4. Get more sleep.
It is also possible that you could be training too hard which can lead to a plateau. An over-trained body holds on to weight as if it were starving. There’s no better way to see if this is what is causing your plateau, than to sleep more. In Robb Wolf’s book The Paleo Solution, he recommends 9 hours of sleep! I know that this is near impossible for most people, but seriously, do it WHENEVER you can. Also, try to sleep in a pitch black room (hard for me because I’m terrified of the dark). If there is light coming from any source, it can effect your sleep. The reason sleep is so important, is that your body recovers much more quickly from exercise when you are asleep.
In a study at the University of Chicago Medical School, they found that during a period when the participants were deprived of sleep, they metabolized glucose less effectively. They also had higher levels of cortisol, which has been shown to impair memory, increase insulin resistance, and slow recovery in athletes. 
5. Relax.
Believe it or not, stress can TOTALLY make you plateau. When you’re stressed, your body sends out higher levels of cortisol that can cause your body to hang on to fat. “Cortisol is actually a performance-enhancing hormone,” says Edwards. “But it’s gotten a bad rap because we’ve begun living our lives at too high a volume. Cortisol is released at times when the body is in an emergency state. It increases performance, but only over a short period of time. When cortisol is released and forced into action at regular intervals, it causes your body to wear down and switch to more drastic means of survival, like holding on to excess amounts of body fat. Your life shouldn’t feel like one big emergency. As a society, we need to learn to be more tranquilo, as the Spanish say.”
We get stressed for many reasons, but it is usually caused by what is going on around us.  One of the best ways to combat stress is to spend some time alone. If you’re the type who can’t let go, try some relaxation techniques like yoga. I often listen to a guided meditation on my way to or from work. You can download apps on your smart phone that have this. If you feel you need a lot of help, dig into an intense workout program. If you’re not into yoga, then consider at least adding some stretching into your schedule. Turbo Fire (the program I’m currently doing) comes with two stretching dvds. It’s really important. 
I hope this helps you!!!
XOXO, Sami

afoodiepatootie:

Hey Guys! Usually I hate Sundays, but it’s kind of hard to hate today honestly when it’s this gorgeous out. 

I have been getting a bunch of messages from people who have lost some weight, and are now frustrated because they are dealing with the dreaded plateau. 

Maybe some of you have experienced this: You’re tracking calories, working out consistently and the weight is coming off. The one day: The scale just. won’t. budge.  Sometimes this can go on for days, a week, or even a few weeks. Now what?! 


Even though it’s completely normal for a weight loss plateau to happen, it can often send a dieter off track….and into a box of cookies. I’ve been there, trust me. I would think, “If I’m being so good and it’s just not working I might as well say screw it!” But what I have learned is: you CAN be strong and start getting back on track again. Try at least one of the following tips, and I’m sure you’ll be back on track in no time. 


Here are five important things to know about hydration and exercise:


1. Don’t eat the same amount of calories every day.


In theory, you’ve got to eat less to lose more, but this isn’t always the case. Sometimes you just have to change it up.  Here’s one way to do it: If your average daily intake is 1,600 calories, try dropping to 1,400 one day, going up to 1,800 the next day, and then dropping back to 1,400. The idea is to keep your metabolism guessing. There’s no magic number that works for everyone, so you need to experiment and see what works for you and your body. Please note: On the other side of the spectrum of giving up when you hit a plateau is going to unhealthy measures to get the results you want. Don’t restrict your calories because you are just desperate to get over that hump. DO NOT DO THIS. Eating too little can mess up your metabolism, mess up your body, and completely just mess up your emotional relationship with food. 

According to Beachbody Director of Results Steve Edwards, what happens when you zigzag is that you force your body to choose how many calories it needs to recover from the rigors of your exercise program. “Most people who hit a plateau are undereating. If you are indeed undereating, adding calories for a few days, then lowering them again, will help you force your body into a hormonal response that will not only help you break out of a plateau, but—as you learn to recognize the signals—will teach you how much food you should be eating.”



2. Change up your fitness routine.


If you do the same workout each day, it will become less and less challenging and as a result, less effective. If you push yourself to new levels of strength or exhaustion, you’ll definitely see results. Here are some ways you can challenge yourself:

- Swap your jog for a bike ride.

- Try weights with your cardio routine. 

- Add intervals of high intensity to really make you sweat. 

- Drop to the floor for 10 push-ups right now!

The idea is to put your body through something different. According to Edwards, “The better you get at something, the easier it becomes. That’s why we’re always telling you to add more weight as you get stronger, and to move faster and jump higher as our programs progress. But it’s also why all of our programs have phases of training. As your body adapts to stimulus, you need to change that stimulus in order to keep results happening.”

3. Eat some almonds.


Almonds are one of my favorite snacks. I have some every day on my train ride home from work (with some dark chocolate chips..shhh). Plus there’s actually some research that indicates that they can help you burn fat. That’s because they contain fiber and fatty acids—the good kind of fat that helps you lose weight. A study published in the International Journal of Obesity compared two groups of people who ate a 1,000-calorie-a-day diet. As part of their daily diet, one group ate 3 ounces of almonds every day. The other group ate a mix of complex carbs. What happened? The group that ate the almonds lost more weight.

So next time you go for a snack, try a small handful of almonds! If not almonds, any nut would work (not peanuts, they are legumes). 



4. Get more sleep.


It is also possible that you could be training too hard which can lead to a plateau. An over-trained body holds on to weight as if it were starving. There’s no better way to see if this is what is causing your plateau, than to sleep more. In Robb Wolf’s book The Paleo Solutionhe recommends 9 hours of sleep! I know that this is near impossible for most people, but seriously, do it WHENEVER you can. Also, try to sleep in a pitch black room (hard for me because I’m terrified of the dark). If there is light coming from any source, it can effect your sleep. The reason sleep is so important, is that your body recovers much more quickly from exercise when you are asleep.


In a study at the University of Chicago Medical School, they found that during a period when the participants were deprived of sleep, they metabolized glucose less effectively. They also had higher levels of cortisol, which has been shown to impair memory, increase insulin resistance, and slow recovery in athletes. 


5. Relax.


Believe it or not, stress can TOTALLY make you plateau. When you’re stressed, your body sends out higher levels of cortisol that can cause your body to hang on to fat. “Cortisol is actually a performance-enhancing hormone,” says Edwards. “But it’s gotten a bad rap because we’ve begun living our lives at too high a volume. Cortisol is released at times when the body is in an emergency state. It increases performance, but only over a short period of time. When cortisol is released and forced into action at regular intervals, it causes your body to wear down and switch to more drastic means of survival, like holding on to excess amounts of body fat. Your life shouldn’t feel like one big emergency. As a society, we need to learn to be more tranquilo, as the Spanish say.”


We get stressed for many reasons, but it is usually caused by what is going on around us.  One of the best ways to combat stress is to spend some time alone. If you’re the type who can’t let go, try some relaxation techniques like yoga. I often listen to a guided meditation on my way to or from work. You can download apps on your smart phone that have this. 

If you feel you need a lot of help, dig into an intense workout program. If you’re not into yoga, then consider at least adding some stretching into your schedule. Turbo Fire (the program I’m currently doing) comes with two stretching dvds. It’s really important. 

I hope this helps you!!!

XOXO, Sami

Posted on Jul 20, 2014 with 415 notes REBLOG

(Source: elitelifecoach)

Posted on Jul 20, 2014 with 2,574 notes REBLOG
mrsjonie:

Top 7 Tips To Treat And Prevent Calf Pain: You are playing tennis. You hit a backhand and set yourself for the volley. It is a lob. You take off„ lunging to reach the shot and all of a sudden you hear a snap, and you can’t move forward. You feel as though you have lost control of your left calf. That is the scenario of a ruptured tendon. But calf pain is not always so drastic. Often, it is a dull ache that grates your lower leg. Sore calves can be triggered by foot problems, such as high arches or flat feet, or by ill-fitting shoes. Or the pain may be the result of a muscle tear, a partial rupture of the Achilles tendon, or the tendon inflammation called tendonitis. Problems like that will need to be treated by a doctor, of course. But if you have injured your calf or, more commonly, simply suffer from aching legs, here are some tips that you can consider to adopt. These easy tips will help you:

Try Lifts: If your calf pain is caused by an injury, take pressure of your heel. Heel lifts available at athletic shoe stores can help ease the strain on tendons and muscles. To make heel lifts, cut two ¼ -inch-thick pieces of cork and place them in your shoes. 
RICE: RICE means rest, ice, compression, and elevation. Rest an injured calf for the first day or two, ice the area for no more than 20 minutes at a time every 2 to 3 hours as needed, compress the leg with an elastic bandage, and elevate the leg above the level of your heart, if possible. You can apply moist heat such as hot water bottle to the injury after the first 72 hours. Moist heat is more effective than dry heat. 
Try Arch Supports: When you wear arch supports inside your shoes, they help correct mechanical imbalances that affect the way you walk. These imbalances may throw off your gait and put extra pressure on your calves. 
Rub And Wrap: Once the swelling recedes, rub your injured calf with a pain-relieving balm and wrap it in a plastic wrap. Then top that wrap with an elastic bandage. This will help to retain the heat and relax the calf muscles so that it doesn’t cramp up. You can wear the combination wrap as long as it is comfortable. 
Check Your Shoes’ Shocks: It is recommended to replace worn shoes. Losing the shock absorption in your shoes can lead to calf pain. Once you lose 1/8 inch of thread, get new shoes or have the soles replaced. 
Try NSAID: To reduce the pain and inflammation of an injured calf, try an over-the-counter nonsteroidal anti-inflammatory drug (NSAID) such as ibuprofen. If you still need pain medication after a week, see a doctor. 
Pamper Your Calves: If your calf pain is not the result of an injury, revamping your footwear may relieve the soreness. It is recommended to wear running shoes as often as possible. If you have to wear dress shoes at work, change into them when you get to the office. Take care of them they are also important.

mrsjonie:

Top 7 Tips To Treat And Prevent Calf Pain: You are playing tennis. You hit a backhand and set yourself for the volley. It is a lob. You take off„ lunging to reach the shot and all of a sudden you hear a snap, and you can’t move forward. You feel as though you have lost control of your left calf. That is the scenario of a ruptured tendon. But calf pain is not always so drastic. Often, it is a dull ache that grates your lower leg. Sore calves can be triggered by foot problems, such as high arches or flat feet, or by ill-fitting shoes. Or the pain may be the result of a muscle tear, a partial rupture of the Achilles tendon, or the tendon inflammation called tendonitis. Problems like that will need to be treated by a doctor, of course. But if you have injured your calf or, more commonly, simply suffer from aching legs, here are some tips that you can consider to adopt. These easy tips will help you:

Try Lifts: If your calf pain is caused by an injury, take pressure of your heel. Heel lifts available at athletic shoe stores can help ease the strain on tendons and muscles. To make heel lifts, cut two ¼ -inch-thick pieces of cork and place them in your shoes. 

RICE: RICE means rest, ice, compression, and elevation. Rest an injured calf for the first day or two, ice the area for no more than 20 minutes at a time every 2 to 3 hours as needed, compress the leg with an elastic bandage, and elevate the leg above the level of your heart, if possible. You can apply moist heat such as hot water bottle to the injury after the first 72 hours. Moist heat is more effective than dry heat. 

Try Arch Supports: When you wear arch supports inside your shoes, they help correct mechanical imbalances that affect the way you walk. These imbalances may throw off your gait and put extra pressure on your calves. 

Rub And Wrap: Once the swelling recedes, rub your injured calf with a pain-relieving balm and wrap it in a plastic wrap. Then top that wrap with an elastic bandage. This will help to retain the heat and relax the calf muscles so that it doesn’t cramp up. You can wear the combination wrap as long as it is comfortable. 

Check Your Shoes’ Shocks: It is recommended to replace worn shoes. Losing the shock absorption in your shoes can lead to calf pain. Once you lose 1/8 inch of thread, get new shoes or have the soles replaced. 

Try NSAID: To reduce the pain and inflammation of an injured calf, try an over-the-counter nonsteroidal anti-inflammatory drug (NSAID) such as ibuprofen. If you still need pain medication after a week, see a doctor. 

Pamper Your Calves: If your calf pain is not the result of an injury, revamping your footwear may relieve the soreness. It is recommended to wear running shoes as often as possible. If you have to wear dress shoes at work, change into them when you get to the office. Take care of them they are also important.

Posted on Jul 20, 2014 with 12 notes REBLOG

hungryghoast:

Kacy Catanzaro: the first woman in history to qualify for Mt. Midoriyama.

I was telling some of my students last night (especially the ones somehow even smaller than I am, including two very badass ladies) to look this performance up cuz it is legit inspiring.

(Source: felicityperhaps)

Posted on Jul 20, 2014 with 135,029 notes REBLOG




From Lazy to Lovely
My personal journey to feeling wonderful and being healthy :)

EMT/Nursing student;
24yo - 5'4;
SW - 230+;
CW - 197.6

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