muffintop-less:

Morning CardioBy: IFBB Bikini Pro Jessica Jessie 
“A lot of people ask me when is the best time to do cardio.  Well, any time is great, but if you want maximum benefits try it first thing in the morning.  Not only will you start your day feeling good about yourself but you’ll get the added benefit of burning fat at an accelerated rate after your workout.  That’s because your metabolism will be elevated for hours after your session.
Even if you’re not a “morning person,” you really should consider getting up early and doing cardio before you eat your first meal.  Why?  Because before we eat early in the morning our levels of muscle and liver glycogen (stored carbohydrate) are low and that’s the optimum environment for burning fat instead of carbohydrate.  Some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.
But the biggest reason to do morning cardio may be as simple as getting it out of the way early.  It’s so easy to put it off when you come home from a busy day working or juggling life’s responsibilities.  So get on that treadmill before you get dressed for work, jump on that bike before morning rush hour and trust me, you’ll feel great when you do!  xoxo Jess”
http://jessicajessie.com/morning-cardio/
(There is a lot of debate on this topic.. but I think it’s interesting to hear the different opinions from those in the fitness industry!)

muffintop-less:

Morning Cardio
By: IFBB Bikini Pro Jessica Jessie 

A lot of people ask me when is the best time to do cardio.  Well, any time is great, but if you want maximum benefits try it first thing in the morning.  Not only will you start your day feeling good about yourself but you’ll get the added benefit of burning fat at an accelerated rate after your workout.  That’s because your metabolism will be elevated for hours after your session.

Even if you’re not a “morning person,” you really should consider getting up early and doing cardio before you eat your first meal.  Why?  Because before we eat early in the morning our levels of muscle and liver glycogen (stored carbohydrate) are low and that’s the optimum environment for burning fat instead of carbohydrate.  Some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.

But the biggest reason to do morning cardio may be as simple as getting it out of the way early.  It’s so easy to put it off when you come home from a busy day working or juggling life’s responsibilities.  So get on that treadmill before you get dressed for work, jump on that bike before morning rush hour and trust me, you’ll feel great when you do!  xoxo Jess”

http://jessicajessie.com/morning-cardio/

(There is a lot of debate on this topic.. but I think it’s interesting to hear the different opinions from those in the fitness industry!)

womenshealthmag:

WH WEEKEND CHALLENGE: Donkey Kicks!
Kick back! How many Donkey Kicks can you do in a minute? Give this challenge a try a couple times on Saturday and Sunday—always trying to beat your previous record. This challenging move works your shoulders, glutes, and hamstrings! So, ARE YOU IN?

womenshealthmag:

WH WEEKEND CHALLENGE: Donkey Kicks!

Kick back! How many Donkey Kicks can you do in a minute? Give this challenge a try a couple times on Saturday and Sunday—always trying to beat your previous record. This challenging move works your shoulders, glutes, and hamstrings! So, ARE YOU IN?

Workouts and more!

Wednesday Workout: Back & Biceps + Turbo Kick (felt like was I was going to die!)

Thursday Workout: Legs day!

Friday (today’s) Workout: Shoulder & Abs + HIIT treadmill workout! (1:30 at level 4.5 and :30 seconds at level 9)

All these days were pretty intense and I feel pretty accomplished! I have been sore everyday, with different parts being sore (of course). I’m so glad Phase 1 Week 1 of Jamie Eason’s program is done and I get to rest (strength wise) until Monday!! I haven’t seen much difference in my arms or legs, but I am not discouraged! I know it will take time and I’m fine with that!! Just have to keep going towards my goal and not stop!!

Hope everyone is having a fantastic Friday!! I’m about to go tan. See you later :) LiveLoved <3

blogilates:

New POP Pilates Pick-Me-Up Workout! This is perfect to do right in the A.M. to energize you! Or any other time of day really…but it will revive you!!!! Plus I’m giving away my outfit at the end of the vid! Watch!

(via chelseaalysse)

thehealthyk:

Need something to get you started? Make April your month!

thehealthyk:

Need something to get you started? Make April your month!

bellasskinnysecrets:

slender-wishes:

Moderation is key:
Serve yourself 1/3 less than you would normally. Losing 30 percent of your portions won’t make that much of a difference when it comes to your hunger, but it will save you a significant number of calories by the end of the day.
Eat smaller meals more frequently. If you wait too long in between meals, your blood sugar will plummet and make you more likely to overeat at your next meal. Instead, aim for smaller meals five to six times a day. This also will allow your body enough time to process and burn the food consumed instead of storing it as fat because you’re eating more than your body can use.
Wait at least 10 minutes before getting a second serving. You might realize you’re not that hungry after all. Sip water or seltzer during that time, as this helps fill you up and fights dehydration, which sometimes can be confused with hunger.
Eat only when you’re hungry. Avoid eating out of boredom, stress or other emotions. If you plan on snacking while watching TV, serve yourself a portion of popcorn or pretzels in a bowl, rather than eating out of the bag. It’s easy to lose track of how much you’re eating when you’re eating out of a large package or container.
Add lots of fiber to your diet. Fiber bulks up your meals and fills you up but has the advantage of containing few calories. Leafy green vegetables are especially high in fiber, but all vegetables and fruits are a good source.
Don’t overdo it. If you give in to a craving and have a piece of chocolate cake, it doesn’t mean that your diet is ruined and you should eat everything you want for the rest of the day. Finish your cake, but choose healthy food choices for the rest of the day.

bellasskinnysecrets:

slender-wishes:

Moderation is key:

  • Serve yourself 1/3 less than you would normally. Losing 30 percent of your portions won’t make that much of a difference when it comes to your hunger, but it will save you a significant number of calories by the end of the day.
  • Eat smaller meals more frequently. If you wait too long in between meals, your blood sugar will plummet and make you more likely to overeat at your next meal. Instead, aim for smaller meals five to six times a day. This also will allow your body enough time to process and burn the food consumed instead of storing it as fat because you’re eating more than your body can use.
  • Wait at least 10 minutes before getting a second serving. You might realize you’re not that hungry after all. Sip water or seltzer during that time, as this helps fill you up and fights dehydration, which sometimes can be confused with hunger.
  • Eat only when you’re hungry. Avoid eating out of boredom, stress or other emotions. If you plan on snacking while watching TV, serve yourself a portion of popcorn or pretzels in a bowl, rather than eating out of the bag. It’s easy to lose track of how much you’re eating when you’re eating out of a large package or container.
  • Add lots of fiber to your diet. Fiber bulks up your meals and fills you up but has the advantage of containing few calories. Leafy green vegetables are especially high in fiber, but all vegetables and fruits are a good source.
  • Don’t overdo it. If you give in to a craving and have a piece of chocolate cake, it doesn’t mean that your diet is ruined and you should eat everything you want for the rest of the day. Finish your cake, but choose healthy food choices for the rest of the day.

(via keeprunningandbehealthy-deactiv)

College Students with healthy lifestyle/weight-loss blogs?? Can you please reblog so that I can follow you? :)

muffintop-less:

“When you have anxiety or depression, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.
Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.
The links between anxiety, depression and exercise aren’t entirely clear — but working out can definitely help you relax and make you feel better. Exercise may also help keep anxiety and depression from coming back once you’re feeling better.” - Mayo Clinic

muffintop-less:

When you have anxiety or depression, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.

The links between anxiety, depression and exercise aren’t entirely clear — but working out can definitely help you relax and make you feel better. Exercise may also help keep anxiety and depression from coming back once you’re feeling better.” - Mayo Clinic

muffintop-less:

Self-help for eating disorders: Improving your self-image When you base your self-worth on physical appearance alone, you’re ignoring all the other qualities, accomplishments, and abilities that make you beautiful. Think about your friends and family members. Do they love you for the way you look or who you are? Chances are, your appearance ranks low on the list of what they love about you–and you probably feel the same about them. So why does it top your own list?
Placing too much importance on how you look leads to low self-esteem and insecurity. But you can learn to see yourself in a positive, balanced way:
Make a list of your positive qualities. Think of all the things you like about yourself. Are you smart? Kind? Creative? Loyal? Funny? What would others say are your good qualities? Include your talents, skills, and achievements. Also think about bad qualities you DON’T have. 
Focus on what you like about your body. Instead of searching for flaws when you look in the mirror, appreciate the things you like about your appearance. If you’re distracted by “imperfections,” remind yourself that nobody’s perfect. Even supermodels get airbrushed. 
Challenge negative self-talk. When you catch yourself being self-critical or pessimistic, stop and challenge the negative thought. Ask yourself what evidence you have to support the idea. What is the evidence against it? Just because you believe something, doesn’t mean it’s true.

muffintop-less:

Self-help for eating disorders: Improving your self-image When you base your self-worth on physical appearance alone, you’re ignoring all the other qualities, accomplishments, and abilities that make you beautiful. Think about your friends and family members. Do they love you for the way you look or who you are? Chances are, your appearance ranks low on the list of what they love about you–and you probably feel the same about them. So why does it top your own list?

Placing too much importance on how you look leads to low self-esteem and insecurity. But you can learn to see yourself in a positive, balanced way:

  • Make a list of your positive qualities. Think of all the things you like about yourself. Are you smart? Kind? Creative? Loyal? Funny? What would others say are your good qualities? Include your talents, skills, and achievements. Also think about bad qualities you DON’T have. 
  • Focus on what you like about your body. Instead of searching for flaws when you look in the mirror, appreciate the things you like about your appearance. If you’re distracted by “imperfections,” remind yourself that nobody’s perfect. Even supermodels get airbrushed. 
  • Challenge negative self-talk. When you catch yourself being self-critical or pessimistic, stop and challenge the negative thought. Ask yourself what evidence you have to support the idea. What is the evidence against it? Just because you believe something, doesn’t mean it’s true.
muffintop-less:

Eat to Beat PMS
Premenstrual Syndrome is something that many women deal with every month for a few days to a week. For some, it can be so difficult that they are hardly able to get out of bed. They have debilitating cramps, their energy levels are low and they may feel headachy and have a hard time controlling their body temperature.

Luckily there are certain things you can do with your diet during this time to help remedy the problem or at least decrease the intensity of the symptoms. The foods that we eat during this time can definitely have a large effect on how we feel because nutrients are directly related to hormones and since menstruation is all about hormones, the two are closely related.
Here are some tips to get you started on the road to improved well-being during your menstrual cycle.
Choose the right vitamin
Reduce your salt level
Pay attention to your beverage selection
Get more Tyrosine and Tryptophan 
For the full article and more details about the aforementioned tips:http://shannonclark.hubpages.com/hub/Eat_To_Beat_PMS 

muffintop-less:

Eat to Beat PMS

Premenstrual Syndrome is something that many women deal with every month for a few days to a week. For some, it can be so difficult that they are hardly able to get out of bed. They have debilitating cramps, their energy levels are low and they may feel headachy and have a hard time controlling their body temperature.

Luckily there are certain things you can do with your diet during this time to help remedy the problem or at least decrease the intensity of the symptoms. The foods that we eat during this time can definitely have a large effect on how we feel because nutrients are directly related to hormones and since menstruation is all about hormones, the two are closely related.

Here are some tips to get you started on the road to improved well-being during your menstrual cycle.

  • Choose the right vitamin
  • Reduce your salt level
  • Pay attention to your beverage selection
  • Get more Tyrosine and Tryptophan 

For the full article and more details about the aforementioned tips:
http://shannonclark.hubpages.com/hub/Eat_To_Beat_PMS 

muffintop-less:

TRAINING YOUR LOWER BODY
“A popular mistake that many individuals are making when they go to the gym, males in particular, is forgetting to work their lower bodies. Most guys (and some women) are only interested in trying to make their upper body look good and if they are doing cardio work as well they feel like they really don’t need to do any additional leg exercises on top of that. They’re legs are already being worked. WRONG!
This is one of the biggest mistakes you could possibly make because first of all, your legs provide the base upon which the rest of your exercises are going to be supported off of and secondly, the legs contain the largest muscles in the body.


One thing to keep in mind though is that if you are doing a fair amount of cardio work already, you might want to cut this back just slightly in order to make more room for the leg work in your workouts. You still want to be able to recover optimally and if you are doing leg workouts twice per week plus 5 sessions of cardio, this is likely going to be too much. A good leg workout will more than replace your cardio session however so you can easily reduce the frequency of cardio without seeing any negative effects.
For the women out there who are scared to perform leg weights because they feel it will make them ‘bulky’, don’t be. You don’t have the testosterone in your body to develop any significant amount of muscle mass unless you are very genetically blessed or are taking some form of drugs (steroids). Additionally, an intense leg workout will burn just as many calories as a moderate paced cardio workout will, so in terms of weight loss, you are just as well off. In all reality, you are likely better off because the weight training will help to increase your metabolism more after you have finished the leg workout as well so you will burn more calories all day long.
So next time you are in the gym, don’t avoid the squat rack. Give it a try for a month. I’m willing to bet that once you see the positive effects it has on you, you won’t be neglecting these workouts again.” - by Shannon Clark
http://shannonclark.hubpages.com/hub/Why-You-MUST-Do-Lower-Body-Workouts

muffintop-less:

TRAINING YOUR LOWER BODY

“A popular mistake that many individuals are making when they go to the gym, males in particular, is forgetting to work their lower bodies. Most guys (and some women) are only interested in trying to make their upper body look good and if they are doing cardio work as well they feel like they really don’t need to do any additional leg exercises on top of that. They’re legs are already being worked. WRONG!

This is one of the biggest mistakes you could possibly make because first of all, your legs provide the base upon which the rest of your exercises are going to be supported off of and secondly, the legs contain the largest muscles in the body.

One thing to keep in mind though is that if you are doing a fair amount of cardio work already, you might want to cut this back just slightly in order to make more room for the leg work in your workouts. You still want to be able to recover optimally and if you are doing leg workouts twice per week plus 5 sessions of cardio, this is likely going to be too much. A good leg workout will more than replace your cardio session however so you can easily reduce the frequency of cardio without seeing any negative effects.

For the women out there who are scared to perform leg weights because they feel it will make them ‘bulky’, don’t be. You don’t have the testosterone in your body to develop any significant amount of muscle mass unless you are very genetically blessed or are taking some form of drugs (steroids). Additionally, an intense leg workout will burn just as many calories as a moderate paced cardio workout will, so in terms of weight loss, you are just as well off. In all reality, you are likely better off because the weight training will help to increase your metabolism more after you have finished the leg workout as well so you will burn more calories all day long.

So next time you are in the gym, don’t avoid the squat rack. Give it a try for a month. I’m willing to bet that once you see the positive effects it has on you, you won’t be neglecting these workouts again.” - by Shannon Clark

http://shannonclark.hubpages.com/hub/Why-You-MUST-Do-Lower-Body-Workouts

muffintop-less:

Plyometric &amp; Core Workout
Jump lunges 3 x 25
Speed Skaters 3 x 30
Box jumps 3 x 15
Line hops 3 x 45 sec
High knees and leap frogs in sand 5 x 1 minute
Over head throws with med ball 3 x 15
Jump rope 5 x 3min
Plank (feet on bench and arms on stability ball) 3 x 1min
Side plank 3 x 1min each side
-Ingrid Romero

muffintop-less:

Plyometric & Core Workout

  • Jump lunges 3 x 25
  • Speed Skaters 3 x 30
  • Box jumps 3 x 15
  • Line hops 3 x 45 sec
  • High knees and leap frogs in sand 5 x 1 minute
  • Over head throws with med ball 3 x 15
  • Jump rope 5 x 3min
  • Plank (feet on bench and arms on stability ball) 3 x 1min
  • Side plank 3 x 1min each side

-Ingrid Romero

fit-inspiration:

thereluctantrawfoodist:

Fat, Sick and nearly Dead trailer

great documentary. 

(via mongelluzzo)