Motivate Your Body
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*17. Female. California.
I will lose those last few pounds.
I will look skinny and beautiful.
But I will also be healthy.
Height: 5'8"
HW: 128.7
SW: 121.6
CW: 111.8
UGW: 111
![beccasfitlife:
evepostapple:
Flat OR Fabulous?
Is a flat bum something that affects you? If so, I am going to share a little secret from my amazing coach: STOP DOING CARDIO ON A FLAT SURFACE!!
I have been training with incline cardio since August 2011, when my coach let me in on the little secret she though everyone knew and for someone who has always suffered with flat butt syndrome and chalked it up to my limited gene pool, I was shocked but so happy that there was a solution. By the time I went to Mexico in November 2011, I actually had quite a lot of curvature happening.
For those worried about building to much leg muscle, I hear you, that was one of my concerns as well. Running on an incline actually shapes your legs beautifully and if you prefer, you can do your incline intervals for a steady state 60 minute duration rather than a 30 minute sprint. The workout below is set out for a 30 minute set but you may double the timing and reduce speed to carry it over for 60 minutes.
Incline Treadmill WorkoutPlay around with incline to find a truly challenging level.
Warmup: Walk for three to five minutes at incline of six percent.
One-minute hill repeats: Do ten to twelve hill repeats with incline set between 12 and 15 percent, with speed set between four to six mph (or the most you can maintain with good form). Rest by walking slowly for one minute between repeats.
Cooldown: Walk for three to five minutes with incline set to three percent.
In addition to incline cardio, try this awesome targeted program from Oxygen Magazine and check out this link for images of the exercises: http://www.oxygenmag.com/Training/Slideshows/Great-Glutes-in-20-Minutes.aspx#slide-1
Great Glutes in 20 Minutes!
1. Stability-ball Bridge with Leg Circles
Target Muscles: gluteus maximus, hamstrings, transverse abdominis
What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.
Set Up: Lie on a mat with your heels resting on top of a stability ball [A].
Action: Slowly lift your hips from the ground until your body forms a straight line [B].
For the third part of this exercise, please continue to the next slide.
2. Stability-ball Bridge with Leg Circles
Action cont’d: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.
KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.
3. Hamstring Curl with Leg Lift
Target Muscles: gluteus maximus, hamstrings
What To Do: Three sets of 10 reps on each leg.
Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, [A] then bend your opposite knee to draw the ball in toward you [B].
Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball [C]. Raise your leg back up and repeat. When your set is through, repeat with your other leg.
4. Bulgarian Split Squat with Ball
Target Muscles: gluteus maximus, quadriceps, hamstrings
What To Do: Three sets of eight to 10 reps on each leg.
Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball[A]. (Have a friend hold it steady if you are having trouble getting your balance.)
Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.
KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.
5. Stability Ball Push-Up with Hip Extension
Target Muscles: pectoralis major, gluteus maximus, transverse abdominis
What To Do: Three sets of 10 reps.
Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders[A]. Be mindful to squeeze your glutes throughout the exercise.
Action: Bend your arms to lower your chest toward the ground [B].
For the third part of this exercise, please continue to the next slide.
6. Stability Ball Push-Up with Hip Extension
Action cont’d: Extend your arms to return to the start, then lift one foot an inch or two from the ball [C]. Return to the start and repeat, alternating the lifted leg with each rep.
KEEP IN MIND: This is a difficult move that requires ample balance. If you are too wobbly, downgrade to a smaller stability ball, wedge the ball in a corner, or try it on the floor without the ball.
YES :)](http://24.media.tumblr.com/tumblr_lzjqp6KJsW1rnhmhjo1_250.jpg)
YES :)Flat OR Fabulous?
Is a flat bum something that affects you? If so, I am going to share a little secret from my amazing coach: STOP DOING CARDIO ON A FLAT SURFACE!!
I have been training with incline cardio since August 2011, when my coach let me in on the little secret she though everyone knew and for someone who has always suffered with flat butt syndrome and chalked it up to my limited gene pool, I was shocked but so happy that there was a solution. By the time I went to Mexico in November 2011, I actually had quite a lot of curvature happening.
For those worried about building to much leg muscle, I hear you, that was one of my concerns as well. Running on an incline actually shapes your legs beautifully and if you prefer, you can do your incline intervals for a steady state 60 minute duration rather than a 30 minute sprint. The workout below is set out for a 30 minute set but you may double the timing and reduce speed to carry it over for 60 minutes.
Incline Treadmill Workout
Play around with incline to find a truly challenging level.
- Warmup: Walk for three to five minutes at incline of six percent.
- One-minute hill repeats: Do ten to twelve hill repeats with incline set between 12 and 15 percent, with speed set between four to six mph (or the most you can maintain with good form). Rest by walking slowly for one minute between repeats.
- Cooldown: Walk for three to five minutes with incline set to three percent.
In addition to incline cardio, try this awesome targeted program from Oxygen Magazine and check out this link for images of the exercises: http://www.oxygenmag.com/Training/Slideshows/Great-Glutes-in-20-Minutes.aspx#slide-1
Great Glutes in 20 Minutes!
1. Stability-ball Bridge with Leg Circles
Target Muscles: gluteus maximus, hamstrings, transverse abdominis
What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.
Set Up: Lie on a mat with your heels resting on top of a stability ball [A].
Action: Slowly lift your hips from the ground until your body forms a straight line [B].
For the third part of this exercise, please continue to the next slide.
2. Stability-ball Bridge with Leg Circles
Action cont’d: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.
KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.
3. Hamstring Curl with Leg Lift
Target Muscles: gluteus maximus, hamstrings
What To Do: Three sets of 10 reps on each leg.
Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, [A] then bend your opposite knee to draw the ball in toward you [B].
Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball [C]. Raise your leg back up and repeat. When your set is through, repeat with your other leg.
4. Bulgarian Split Squat with Ball
Target Muscles: gluteus maximus, quadriceps, hamstrings
What To Do: Three sets of eight to 10 reps on each leg.
Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball[A]. (Have a friend hold it steady if you are having trouble getting your balance.)
Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.
KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.
5. Stability Ball Push-Up with Hip Extension
Target Muscles: pectoralis major, gluteus maximus, transverse abdominis
What To Do: Three sets of 10 reps.
Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders[A]. Be mindful to squeeze your glutes throughout the exercise.
Action: Bend your arms to lower your chest toward the ground [B].
For the third part of this exercise, please continue to the next slide.
6. Stability Ball Push-Up with Hip Extension
Action cont’d: Extend your arms to return to the start, then lift one foot an inch or two from the ball [C]. Return to the start and repeat, alternating the lifted leg with each rep.
KEEP IN MIND: This is a difficult move that requires ample balance. If you are too wobbly, downgrade to a smaller stability ball, wedge the ball in a corner, or try it on the floor without the ball.
No treadmill? Roads don’t exist to be gawked at. No weights? Furniture. No machines? Gravity works wonders for crunches and push ups. No stair machine? Climb some real stairs, a tree, who cares just go UP. No money for healthy food? Then no money for poptarts. Coupon. Subway. Excuses? I can’t hear you. Harsh? You don’t see success by wishing. So get out and DO IT.
^^ THIS.
NO MORE EXCUSES!!!
Biggest Loser, No Excuses starts Jan 3rd!!!
(Source: fitandcurvy, via frasch-deactivated20120722)
THIS IS THE MOST APPROPRIATE QUOTE IN THE HISTORY OF APPROPRIATE QUOTES IN REGARDS TO MY LIFE RIGHT NOW.
so appropriate in fact, that caps were simply a necessity.
(via leashamariel)
Steps to getting over a plateau:
- Keep the faith. You may feel stuck, but you’re probably still losing weight—just not enough to register on the scale. (Hey—Even dropping a third of a pound per week means that in a year, you’ll be down a whole 17 pounds.)
- Avoid fuzzy math. It’s common to overestimate calories burned and underestimate calories eaten. Look for places where calories may hide—dressings, spreads, sauces, croutons, and condiments. Keep a detailed food diary.
- Put up some resistance. Increasing physical activity is particularly useful for moving beyond a plateau because exercise both uses calories and builds muscle.
- Trick Your Metabolism. Many fitness gurus claim that surprising your body with a change in diet, workout, or both can shift you out of a weight loss rut. Change up your routine. If you are doing the same exercises over and over again, your body “knows” what to expect.
- Reboot and recharge. If your motivation is non-existent, write down all the reasons you originally wanted, and still want, to lose weight. Look at the list everyday. Let friends and family know what you’re up to and ask for their support. Make a Vision Board with photos and words visualizing your successful body transformation.
This is great! I fixed some of the grammar, though.
(via healthy-danielle)
50 Habits of Naturally Thin People ›
Morning Makeover
1. Wake-up workout When your eyes open, sit up slowly without using your hands. With legs straight out, lean forward until you feel a gentle stretch in your back and hamstrings. Hold; then, using your abs, lower yourself flat. Rest and repeat two more times. Strengthens core. Burns 10 calories2. Go for the grains Not ready for Twigs & Rocks cereal? Sprinkle on a few tablespoons of wheat germ or oat bran. Work up to 3/4 cup of low-sugar whole-grain cereal with at least three grams of fiber per serving, and you’ll pass on that Danish.Saves 100
3. Add some protein The more you eat earlier on, the less you eat as the day wears on, research has shown. So after your cereal, add a hard-boiled egg or a part-skim mozzarella cheese stick to keep you feeling full — and away from that pre-lunch brownie. Saves 200 (or more)
4. Balance booster While you brush your teeth, alternate standing on one leg as you switch mouth quadrants (every 30 seconds). Balancing develops your core muscles and may even be good for your brain. Burns 10
5. Be a ballerina As your coffee drips, stand sideways, put one hand on the counter, and lift the outside leg straight out in front of you, keeping it extended. With upper body straight, hold for a few seconds and move it to the side; hold and extend it behind you. Do five to ten times on each leg. Tones outer thighs, hip flexors and quadriceps. Burns 10
6. Coffee saver Instead of pouring that 1/3 cup of half-and-half (a whopping 105 calories!) into your mug, replace it with the same amount of 2% milk. Saves 60
7. Better your bagel You can walk 10,000 steps to justify your 500-calorie bagel with cream cheese, or try this: low-fat spreadable cheese like Laughing Cow Light on an English muffin. Saves 300
Nine-to-Five Fixes
8. Tone in traffic Use the time spent bumper-to-bumper to develop your buns of steel: Squeeze your derrière each time you tap the brake, holding for 10 seconds. Shoot for 10 to 15 squeezes a trip. Burns 10
9. Snack smarter Portion out the day’s snacks into pint-size zip bags, or buy single-serving portions. For example, four regular Oreos have 200 calories versus the 100-calorie snack bag version. Go for the lower fat chips: a Lay’s Light bag has only 75 calories, while the regular has 150. Saves 175 (over two snacks)
10. Casual day payoff You will blast more calories during the day wearing comfy clothes like jeans or khakis, sport shirts and soft-soled shoes than donning constricting suits, skirts and heels. Why? Because you walk more, a study found. Now you just have to convince the boss. Burns 25
11. You know squat! At your desk chair, pretend you’re going to sit but don’t — stop and come back up without using your arms. Always start squats by lowering your hips, not bending knees forward, and keeping your weight on your heels. Repeat the motion throughout the day (even at the potty!) for 15 to 20 total. Strengthens quadriceps. Burns 15
12. Switch your soda Your body doesn’t register calories from liquids the same way it does those from foods, so you won’t get those “stop eating” signals to help you compensate for the overload later on. Change from two glasses of regular soda or fruit juice to diet soda or a flavored seltzer. Saves 300
13. Talk it up Every time you grab the phone, stand up and pace around. Heavy people sit on average two and a half hours more per day than thin people, according to the Mayo Clinic. Burns 50 or more
14. At lunch, pick a pita Use one mini whole-wheat pita instead of the usual two slices of white or refined wheat bread for your sandwich. Saves 70
15. Get face time We use e-mail so much we’ve forgotten what our co-workers look like. Pick a colleague or two who sits farthest from you and deliver 10 of those daily messages in person. And go out of your way: Hit a bathroom or a copier on another floor — and take the stairs, of course. Burns 100
16. Firm as you file Pause from your papers with a few wall push-ups. Place hands wide at shoulder height against the wall. Take a couple of steps back so your body is at a slight angle and your weight is on your toes, and do three sets of 10 push-ups. Strengthens chest and triceps. Burns 10
17. An apple (or more) a day They’re packed with fiber and water, so your stomach will want less. Plus, studies out of Washington State and Brazil have shown that people who eat at least three apples or pears a day lose weight. Try two small apples and two fewer large cookies. Saves 100
18. Try a simple chair workout
Dips: If your chair has wheels, brace it against something. Facing forward, place palms on the front edge of the seat with knees bent at a right angle. Lower butt toward the floor; raise and repeat for two sets of 10. Tones triceps. Burns 10Lifts: Seated in a chair with your back straight and your feet on the floor, squeeze knees together and gently bring them toward your chest. Do two sets of ten. Strengthens abdominals. Burns 10
19. Carry some weight When you’re grocery shopping or running errands, wear a backpack with a 5-or 10-pound bag of sugar inside to increase resistance and burn more calories. Add purchases to your load as it becomes easier. Burns 20 (for an hour of errands)
20. Tweak your treat Instead of a large caffè latte and
a chocolate cream-cheese muffin, get a small nonfat latte and a small low-fat raisin or carrot muffin. Saves 34021. Pump at the pump Instead of fuming over gas prices, think about firming your calves: With one hand on your car, stand on the balls of your feet and slowly rise up and down for as long as it takes your tank to fill — for an SUV that might be 50 raises!Burns 10
22. Do the pizza pat Blot your slice with a napkin to cut anywhere from a teaspoon to a tablespoon of grease — and calories. Saves 50-100
23. Shop till the pounds drop At the mall, try on at least ten outfits, both pants and shirts. No need to buy! Burns 60
24. Eat like a kid You don’t have to give up that quick lunch if you order smaller portions: Instead of a Quarter Pounder with Cheese and large fries, opt for the cheeseburger Happy Meal. You can even play with the toy. Saves 390
25. Recharge yourself Anytime you’re waiting in line, stand evenly on both feet, clasp hands behind your back and squeeze shoulder blades together to open your chest, an energizing yoga-based move that stimulates the nervous system. Hold for 10 to 20 seconds while slowly breathing in and out, taking longer on the inhale. Burns 5
On the Home Front
26. Jog for junk mail Turn clutter into a challenge: For every piece of junk mail you pull from the mailbox each day, do one lap around your house or building, or up and down a flight of stairs. Burns 35-140
27. Use better butter No, you don’t have to give up the real deal — instead of a tablespoon of stick butter, use a tablespoon of whipped and cut half the calories.Saves 30
28. Step on it Before you lug those backpacks upstairs, stop and stand on the bottom step for these calf toners. Hold the banister with one hand. Bend your right leg and place the toes of your left foot on the edge of the step. Let your heel drop down, press into the ball of your left foot and rise to your toes. Pause; repeat with each foot for 8 to 12 reps. Burns 10
29. Start with soup Order a clear soup instead of a salad soaked with two tablespoons full-fat ranch and you can save twice the calories. Plus you’ll feel fuller, so you’ll eat less when the entrée comes. Saves 100
30. Play footsie After dinner, while you’re still sitting at the table, extend your right leg out and slowly bend it up and down, squeezing and holding in the up position for at least five seconds. Repeat on each leg five times. Sculpts quadriceps. Burns 10
31. Make perfect pasta Substitute whole-grain pasta for semolina and you’ll be satisfied with a smaller portion (1.5 ounces instead of 2). Saves 50. Or use the same amount of oat-bran pasta. Saves 90
32. Climb up! Taking the stairs for a total of just two minutes, five days a week, gives you the same calorie-burning results as a 20-minute walk. Burns 100-140
33. Fill up with fruit Like pie? Here’s how you can cave to the craving: Sprinkle fresh fruit — some cut-up apple, pear or a handful of cherries — with some Splenda or Equal, cover and nuke for a minute or so. Tastes just like pie filling. Saves 275
34. Have your cake Pick up an angel food cake for dessert. It’s packed with air and has fewer than half the calories of, say, pound cake. Saves 70
35. Ease into evening Sitting with feet uncrossed, grab your wrist and raise your hands above your head to lengthen the spine. Take a deep breath in as you reach and hold the position, breathing slowly in and out for 20 seconds, taking longer on the exhale. Instant relaxation. Burns 5
36. Get your chocolate fix Instead of a candy bar, try a sugar-free, reduced-calorie Jell-O chocolate pudding snack with a squirt of nonfat whipped cream topping. Eat it with a baby spoon to savor it longer. Saves 185
37. Crunch for your clicker The average half-hour TV show has eight minutes of commercials. Make reaching for the remote control worth it: Place it out of reach on the coffee table or, if you’re lying down, on the opposite arm of the couch. Every time an ad comes on and you reach for the remote, crunch until the show comes back on; you should reach 100-150 or so. Tones abs. Burns 24
38. Lift those hips Before you tuck yourself in, lie on your back on the floor with your legs up on the edge of the bed or a chair. Slowly bend your knees, lifting your hips off the floor. Hold for five seconds, relax and repeat 10 to 12 times. Firms up hamstrings and core. Burns 10
The Weekend
39. Sing a song Spend Sunday morning belting it out in the church choir. Burns 70per service
40. Make it bacon At the diner, order three slices of crisp bacon instead of two sausage links, and pat off the extra grease. Saves 90
41. Move it, Soccer Parents! After every quarter of the game, get up from the bleachers and take a lap around the gym or field. Four or five times around a typical one is about a mile. Burns 75
42. Movie time Most people eat 45% more popcorn from large-size containers, so make sure you get only a small and skip the butter, which adds more calories than the popcorn itself. Bring your own seasoned salt or Parmesan cheese for more flavor.Saves 350
43. Orient yourself At Chinese restaurants, be sure to avoid anything named General Tso or Crispy, which means fried. Eat only the filling of the egg roll and not the shell.Saves 400-500
44. Catch this! Spend a half-hour tossing a ball or Frisbee with your kid. Burns 90
45. Cut the cheese Order your pizza with half the cheese or even cheese-less, and then sprinkle with a few tablespoons of Parmesan. Saves 100
46. Have a hot dog! Pile on the pickles, onions and sauerkraut — these fiber-packed condiments will fill you up and prevent you from eating a second dog. Skip the cheese and chili. Saves 250
47. Think about your drink Consider beer or wine instead of a frozen drink: A glass of regular beer has 140 calories and a serving of wine has 126 calories, while a strawberry daiquiri has about 300 and a margarita 340. Saves 150-200
48. Fix your fries Rather than asking for medium fries, get an order of onion rings (8 to 9 rings). Saves 60
49. Scream for sorbet Indulge in chocolate sorbet instead of chocolate ice cream.Saves 125
50. Make whoopee Instead of a bowl of ice cream as a bedtime snack, have a robust tussle with your spouse. Burns 300
(Source: odiious)
Low Calorie Fruits
- Apples
- Blueberries
- Cantaloupe
- Cranberries
- Grapefruit
- Honeydew
- Lemons
- Mango
- Oranges
- Papaya
- Peaches
- Pineapple
- Raspberries
- Strawberries
- Tomatoes
- Tangerines
- Turnips
- Watermelon
Low Calorie Vegetables
- Asparagus
- Beets
- Broccoli
- Cabbage
- Carrots
- Cauliflower
- Celery
- Chicory
- Chili Peppers
- Cucumber
- Edamame
- Garlic
- Green Beans
- Lettuce
- Onions
- Radishes
- Spinach
- Turnips
- Zucchini
