(Source: wanting-to-be-fit)
(Source: tattoos-and-fitness)
I get lots and lots of questions about my diet and skin routine, and I realized I kind of snack on healthy foods sometimes and here are some of the things I eat to keep my skin clear and stuff!!! c:
1) Stair Run
You don’t even need the gym for this one! Running up and down stairs is not only good for the gluts but it can also help you to burn calories quick. For my weight, running up and down stairs burns about 150 calories for every 10min. Click hereto calculate how many calories you can burn in a stair run.
2) Sprint Intervals
We all know running tends to burn a lot of calories. But if you throw in sprinting intervals, that’s where the real burn begins. Science shows that sprinting can burn up to 200 calories per 2.5 minutes. So next time you only have 20 minutes to get in your run, think about how much calories you could burn if you did sprint intervals.
3) Jump Rope
Go a little old school on your workout and grab a jump rope. Jump roping at a brisk pace can burn 120 calories+ per 10 min. Click here to calculate how much you could burn in a short period of time.
4) Boxing
Boxing is an intense full body workout. Got a little anger stored up? Punch out your feelings while burning those calories off. Boxing burns around 225 calories for 30 min (based on 130 lbs weight).
5) Swimming
Swimming is already a great cardio workout that is easy on your joints. Rev up the speed & throw in sprinting sets and you got a quick way to burn a lot of calories. Vigorous swimming can burn up to 340 calories per 30 min. So next time you’re trying to cram in a workout, getting wet might not be a bad idea.
Burn those calories!
Green Smoothie - 1 cup baby spinach, 1 cup kale, 1 pear, 1 ½ cup of orange juice, and 1 frozen banana.
Chocolate Peanut Butter – 2 TBL unsweetened cocoa powder, 2 TBL peanut butter, ½ banana, 1 cup almond milk, ice.
Mango Ginger — 2 cups frozen Mango, 1 cup frozen raspberries, 1 banana, ¼ cup chopped ginger, squeeze of lime, yogurt.
Strawberry Date — 1 date, 1 ½ cup frozen strawberries, 1 cup almond milk. Optional: 1 scoop protein powder or 1 TBL of flaxseed oil.
HEALTHY GRILLING MARINADES
1. Mediterranean
- 2 Tbsp olive oil
- 2 Tbsp lemon juice
- 3 Tbsp dried rosemary
- 2 Tbsp ground cumin
- 2 Tbsp ground coriander
- 1 Tbsp dried oregano
- 1/2 Tsp sea salt
- 2 Tsp cinnamon
Mix all ingredients in a bowl. For every 1 lb. Boneless or 2 lb. meat with bone, add 2 tablespoons of the Mediterranean mixture. Makes 1/3 cup. Let it store for 24 hours—or at least 10 minutes for quicker serving.
2. Southwest
- 2 Tbsp olive oil
- 2 Tbsp lime juice
- 2 Tbsp chili powder
- 2 Tsp ground cumin
- 1 Tbsp garlic powder
- 2 Tbsp paprika
- 1 Tsp black pepper
- 1 Tsp crushed red pepper
- 1 Tbsp ground coriander
- 1 Tsp cayenne pepper
- 1 Tbsp salt
- 1 Tbsp dried oregano
Mix into lime juice and olive oil and start rubbing down.
3. Oil and Vinegar
- 2 Tbsp canola oil
- 2 Tbsp balsamic vinegar
- 1/2 Tsp fresh crushed rosemary
4. Jerk Spice
- 2 Tbsp canola oil
- 2 Tbsp white wine vinegar
- 2 Tbsp dried minced onion
- 2 1/2 Tsp dried thyme
- 2 Tsp ground allspice
- 2 Tsp ground black pepper
- 1/2 Tsp ground cinnamon
- 1/2 Tsp cayenne pepper
- 1/2 Tsp salt
- 2 Tbsp vegetable oil
5. Hot Hot Hot
- 2 Tbsp olive or canola oil
- 2 Tsp Tabasco sauce
- 1/2 Tsp curry powder
Exactly the post I need.
(Source: ohmyhealthyfood)
1. Testosterone
It applies to weight training. Testosterone is the essence of manhood. When you lift weights and gradually increase the level of resistance, your muscles produce testosterone. This gives you the energy, stamina, and aggressiveness you need to take on the world.
On days after a big weight training work out, I’ve experience a significant increase in energy. I tend to pop out of bed (I’m usually groggy) and feel more vigorous over the course of the day.
2. Clarity and Concentration
An active body has been linked to an active mind. The more consistently you exercise, the less prone you’ll be to grogginess and lapses in concentration. As anecdotal evidence of this, my best cure for writer’s block has always been going for a long walk, run, or hitting the gym.
3. Reflection
Exercise is a time to let your mind unwind while your body does the work. Strangely, when you stop actively trying to solve a mental challenge, the solution often pops into your head. Exercise is an opportunity for your subconscious mind to put together the pieces.
4. Enjoyment
Working out needn’t be seen as a chore or obligation. There are tons of enjoyable ways to exercise. For example, if you live in a scenic area, going for a run or bike ride along a beautiful route can brighten things up. Since I moved to Los Angeles a couple months ago, running on the beach has gotten me out the door much more frequently.
Other great options include: using exercise as a chance to spend time with friends and family, playing a sport or game, striving to achieve new personal bests, week after week.
5. Cleansing
Have you ever gone a couple weeks without exercise and noticed that you begin to sweat an exorbitant amount? That’s because sweat, along with toxins, tends to build up over time. Sweating regularly through exercises removes these toxins and will help you feel more comfortable.
6. Better Sleep
Studies have shown that exercise improves sleep. I love my sleep, so this is big for me.
7. Longer Life
When you choose to exercise, you’re making an investment, not just in your present physical appearance, but in the rest of your life. People who exercise regularly live longer and stay healthier into old age. If not for yourself, consider the family members that love and depend on you.
Exercise has also been shown to reduce stress. This is a combined result of the benefits of cleansing, reflection, and a physical outlet for frustration.
9. Superior Strength and Endurance
About 4 years ago I went through a rough stretch where I gained 15-20 pounds in only a few months. Being unfit drastically changed the way I could move my body. It threw off my balance and made everyday tasks more difficult and uncomfortable. By exercising regularly, you’ll be better able to live and act, and in the event of an emergency, seize the moment.
10. Self Confidence
The sum of all these benefits is self confidence. (And, yes, looking good will help here too.) Greater self confidence is drives success, so its value can’t be underestimated. Exercise and fitness are an enormous part of reaching your potential.
The better sleep part really speaks to me.
people often freak out when they go up a couple of pounds even though they’ve been dieting. drink drink drink, I can’t stress this enough.
I found why I gained weight this week ^^
6 Health Benefits of Chicken
Chicken is one of the most popular foods in the world, and for good reason. It is a lean source of protein that contains essential nutrients and vitamins. When we talk about the health benefits of chicken, we are talking only about organic, free-range, hormone and antibiotic free chicken. Factory farmed chicken is full of antibiotics and added hormones that are not good for the human body. Here are six health benefits of chicken:
- Cancer Protection - Chicken is rich in niacin (vitamin B3), a vitamin that is essential for cancer protection. One small serving of chicken can meet your niacin requirements for the entire day. The selenium in chicken is also believed to be protective against cancer.
- Brain Health - The niacin in chicken is also essential for brain health and may have protective effects against Alzheimer’s disease and dementia.
- Heart Health - The vitamin B6 in chicken keeps the heart healthy by keeping homocysteine levels low. High homocysteine levels cause damage to the walls of the blood vessels.
- Thyroid Health - The selenium in chicken helps to keep thyroid function normal. One study found that selenium deficiency may lead to thyroid problems such as low T3 levels.
- Weight Loss - Chicken is a great food to eat if you’re trying to lose weight because it lower in fat and calories that other meats such as beef and pork, while also being higher in protein.
- Energy Booster - Chicken boosts your energy thanks to vitamins B6 and B3, both of which are important in the body’s If you are starting to feel a little tired or worn out, try eating some chicken to give your body a boost of nutrients, lean protein, and calories that will boost your energy levels.
(Source: projectlifting)
14 fat burning foods
![kathryncamillefitness:
What is a plateau?
It is a period of time in which a person does not lose weight, despite valiant efforts to diet and advance their fitness. They may be confused as to why the scale refuses to budge; however, plateaus are perfectly normal and to be expected, so freight not.
What causes plateaus?
WATER — Your fat cells, which have been emptied through diet and exercise, may begin to fill with water instead of completely breaking down. This is the most common reason why people often lose weight in stages (or “drop big” randomly), rather than linearly.
METABOLISM — As you lose muscle, which is common when losing weight, your metabolism slows in order for the body to reach a new equilibrium.
OVERTRAINING — Many of the benefits of regular exercise are reaped while the body is at rest. Make sure that you are giving the body adequate time to repair itself between activities.
What are some methods to overcome a plateau?
FITNESS PLAN — Make sure that your exercise activities are varied enough to provide a challenge. Rev it up! Including strength training and interval cardio training may be beneficial to your work out plan, if you haven’t included those already. Most importantly, increase resistance or difficulty every few weeks when things start to feel too easy or routine.
CALORIES — Reassess your caloric intake. You may need to reduce more, temporarily eat more, or even zig-zag (For example, eat on a three-day cycle of 1200, 1500, and 1800. Be aware that your calorie needs will vary from those listed). For a month, experiment with your dietary intake and watch how your body responds.
MACRONUTRIENTS — As a side note to caloric intake, try adjusting your macronutrient break-down. Your body responds accordingly to the amount of carbs, protein, fat, and alcohol that you consume. Experiment with a new ratio. Diets high in protein and healthy fats often work well, but ultimately it depends on what your body responds to well.
PATIENCE — If all else fails, just keep up the good work and your body will come around eventually. The most important part is to stay determined and not get discouraged. Weight is just a number; to be healthy is a lifestyle. Even if the weight comes off slowly, it will add up at the end of the year. Don’t quit now.
[ 1 ] [ 2 ] [ 3 ]](http://24.media.tumblr.com/tumblr_m3rdjsvkFM1rs8tfgo1_500.jpg)
What is a plateau?
It is a period of time in which a person does not lose weight, despite valiant efforts to diet and advance their fitness. They may be confused as to why the scale refuses to budge; however, plateaus are perfectly normal and to be expected, so freight not.
What causes plateaus?
- WATER — Your fat cells, which have been emptied through diet and exercise, may begin to fill with water instead of completely breaking down. This is the most common reason why people often lose weight in stages (or “drop big” randomly), rather than linearly.
- METABOLISM — As you lose muscle, which is common when losing weight, your metabolism slows in order for the body to reach a new equilibrium.
- OVERTRAINING — Many of the benefits of regular exercise are reaped while the body is at rest. Make sure that you are giving the body adequate time to repair itself between activities.
What are some methods to overcome a plateau?
- FITNESS PLAN — Make sure that your exercise activities are varied enough to provide a challenge. Rev it up! Including strength training and interval cardio training may be beneficial to your work out plan, if you haven’t included those already. Most importantly, increase resistance or difficulty every few weeks when things start to feel too easy or routine.
- CALORIES — Reassess your caloric intake. You may need to reduce more, temporarily eat more, or even zig-zag (For example, eat on a three-day cycle of 1200, 1500, and 1800. Be aware that your calorie needs will vary from those listed). For a month, experiment with your dietary intake and watch how your body responds.
- MACRONUTRIENTS — As a side note to caloric intake, try adjusting your macronutrient break-down. Your body responds accordingly to the amount of carbs, protein, fat, and alcohol that you consume. Experiment with a new ratio. Diets high in protein and healthy fats often work well, but ultimately it depends on what your body responds to well.
- PATIENCE — If all else fails, just keep up the good work and your body will come around eventually. The most important part is to stay determined and not get discouraged. Weight is just a number; to be healthy is a lifestyle. Even if the weight comes off slowly, it will add up at the end of the year. Don’t quit now.
