Today was a good day (:
locsntatts asked: Love ur blog
Thank you (:
Choosing the Right Yogurt:
Yogurt is often a staple for people who are trying to lose weight. Unlike fad diet foods, yogurt is front and center in the battle against obesity because of its nutritional value and versatility. It may be eaten as part of breakfast, lunch or dinner, and also as a filling midday or evening snack. Greek yogurt is one of the healthiest weight loss diet foods available.
Yogurt is generally available in grocery stores, sold in large containers or in smaller individual 4- to 8-ounce cup portions. Greek yogurt is one of many types of yogurt available in the dairy section of the grocery store. It is much thicker than traditional yogurt, which has a smooth consistency similar to pudding. Though plain Greek yogurt is best for you, it also comes in strawberry, blueberry, peach, French vanilla and a host of other flavors
Content and Benefits:
Fat-free yogurt is rich in both calcium and protein, an important combination to include in any weight loss program. Calcium promotes the breakdown of body fat, stokes the metabolism, and helps build and support strong bones. Protein helps build muscle and staves off hunger, helping prevent feelings of hunger between meals. Protein is also important in stabilizing blood glucose, preventing high blood sugar, or hyperglycemia, and low blood sugar, or hypoglycemia, while dieting. Yogurt supports immune system function
The differences between American yogurt, also called conventional yogurt, and Greek yogurt, or fage, mainly involve fat content, calcium, calorie count and grams of sugar. A 4-ounce serving of Greek yogurt typically contains 90 calories, with 7 grams sugar; Dannon yogurt has 80 calories with 12 grams of sugar. When dieting, choose yogurt that is less than 130 calories per serving, with no more than 1 gram of fat. Greek yogurt has twice as much protein as traditional, conventional yogurt, while it offers less calcium. It is recommended to alternate Greek yogurt with traditional yogurt to receive the maximal calcium and protein benefits from this extraordinary nutritional source.
What to Eat After a Workout:
After Cardio- you need to replenish fluids and more carbs than proteins. try:
- Oatmeal with skim milk and a banana
- Toast with cottage cheese and jam
After Weights- you need mainly protein. Try:
- Chicken breast with broccoli
- Egg white veggie omlet with salsa
After Weights and Cardio- you need a carb to protein ratio of 3:1. Try:
- Protein shake with fruit
- Sweet popatoe with greek yogurt
There are many different types of yoga to practice, so its important to find out which type of yoga is right for you. Heres a quick introduction to some of the most common types of yoga:
Bikram Yoga- Get ready to sweat. You will be practicing in 105 degree heat and in 40% humidity. Though Bikram only has 26 poses and theres a lot of alignment work so it is a good fit for beginners.
Hatha Yoga- This class is also likeley to be focused on slow and gentle movements so its a great type of yoga to wind down at night.
Vinyasa Yoga- You’ll definitly be moving, flowing from one pose to the next. It is the most popular style of yoga in America
Kundalini Yoga- Refers to the energy of the Root Chakra, which surronds the area around you lower spine. Expect lots of work in your core area, these classes are known to be intense
Ashtanga Yoga- Commonly called Power Yoga. Asgtanga is definitley physically demanding. It is probably best suited for an ex-athlete or someone who is looking to push their body
Iyengar Yoga- Expect lots of props with this style of yoga such as blocks, harnesses, straps and even cushions. Theres also a lot of focus on alignment so Iyengar can be great for physical therapy.
Anusara Yoga- Expect many heart opening poses like backbends and more talking by the instructor. It is epitomized by the Celebration of the Heart.
Restorative Yoga- If your looking to wind down after a long day of work, quiet your mind- Restorative yoga might be the answer for the relaxation
Juvamukti Yoga- Is a mix of vinyasa flow sequencing infused with chanting and a vegetarian twist
These are only some of the different types of yoga. There are many others- check out your yoga studio for different classes. At the studio I go to there are foundation flow, Wellness vinyasa, mixed yoga styles, detox and refresh, Yin restorative, Yoga for runners and athletes, Yoga for back care and power flow (:
- Wear spandex shorts under your regular running shorts so you don’t chafe
- Cotton socks will only lead to blisters; invest in socks designed for running.
- Join your local running club—check with your local running store fitness center and/or recreation department to find one
- Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
- Remember that- It gets easier.
- Accept and appreciate the fact that not every single run can be a good one
- Do not compare yourself to others. Run within yourself and for yourself first.
- Even a bad run is better then no run at all
- If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
- Don’t be discouraged if you don’t experience weight loss immediately
- Start a running blog, to see your progress and set goals
- Hydrate. Make it a habit to drink water throughout the day
- On long runs eat something every hour—whether you feel like it or not
- During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
- To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
- Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
- Do not increase your mileage more than 10 percent per week
- If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
- Do not run two hard days back-to-back
- Ice aches and pains immediately
- Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
- When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
- Neosporin (or another antibiotic cream) is good for chafed areas
- Make sure you cut your toenails short enough so they don’t jam into your Shoes
- Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
- Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
- Do not ice for more than 20 minutes at a time
- For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
- Do not use the hot tub after a race. It will increase inflammation and hinder healing
- Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
- Run facing traffic.
- Never assume a car sees you
- Doubleknot your shoe laces so they will not come undone when you run\
- If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
- Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- If you are breathing too hard slow down or walk a bit until you feel comfortable again
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Set realistic short term and long term goals
- Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
- There’s no shame in walking
- Four laps around the local the high school track equals one mile
- Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
- Push through rough spots by focusing on the sounds of your breath and feet touching the ground
- Do abdominal breathing to get rid of side cramps
- Run on trails if at all possible. It will be easier on your body and you’ll love it
- Dress as if it is 10 degrees warmer than the temperature on the thermometer
- Run early in the morning or later in evening to avoid mid-day heat
- To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
- In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears
These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
Here it is.. my very own before and “after” picture..
As you can see I’ve made small progress and I still have a long way to go but this just shows that my hard work IS paying off :D
These pictures are taken 3 weeks apart with 6 pound differences.
Anonymous asked: Wow, your progress picture is amazingg! Great results! Keep it up lovelyy :)
Thank you so much!!! (:
You wont get it by Staring,
You wont get it by Wishing,
You wont get it by Drooling,
You wont get it by Hoping,
You wont get it Easy.
You get it by Getting off your ass,
Working for it, every second of every day
For the Rest of your Life.
So starting next week I wanted to start this… What do you think?
Set Up Sundays- where I will post my entire meal plan and fitness plans for the whole week. This will be my personal diary and calorie counts as well
Motivation Mondays- Everything motivational. Posts such as; why to lose weight, success stories, tips to keep motivated, quotes and pictures. A much needed day especially for Mondays
Tip Tuesdays- Kind of a miscellaneous day, basically tips about anything. If you guys have questions, or want research done I will post it on tuesday. It will also be the day I answer your questions.
Workout Wednesdays- All about fitness, workouts, workout tips and such.
Thursdays- DON’T KNOW YET HELP ME OUT
Food Fridays- Had to have one food day :P This will be posts all about food, what to eat, when to eat, recipes, meal ideas, health benefits and such.
Scale in Saturdays- Something I don’t do now is weigh myself weekly,which I want to start doing. I will post my current weight and measurements and at the beginning of the month I will post a picture of my progress. This will be great motivation because if I slip, you will all know about it.
So that’s basically it, please let me know if you like the idea or if you think its stupid. (: Its just an idea that I thought would help keep me more motivated. Please let me know! (:
Anonymous asked: Are there any exercises to increase ur butt size?love ur blog.
Squats Squats Squats Squats Squats Squats
The ultimate butt expanding exercise is the full squat. It not only can dramatically increase the size of your butt, but it will also improve the shape of your legs, giving a more proportioned appearance.
Perform the squat:
Stand erect with your feet about shoulder width apart.
Keep your arms extended in front of you.
Slowly bend your knees to a ninety degree angle.
Keep your back straight and eyes looking ahead.
Slowly rise to starting position, placing your hands on your hips.
Do lunges. Lunges will build up your quads (thighs) and glutes. To focus on your quads, do shorter lunges; for better glutes, do longer lunges.
Stand erect with your feet about shoulder width apart.
Keep your back leg straight and bend your front leg to lunge.
Return to starting position.
Alternate with your other leg.
Do kick backs. This exercise will both bulk up your glutes and improve your balance. To add resistance, use ankle weights or cables.
Perform the kick back:
Stand on one leg.
With the leg that is free off the ground, kick it back until you see your butt squeeze into a bubble.
Repeat 10 times and switch.
Hope that helped! Ill post some more butt workouts soon (:
iamadove asked: Hi, really like the clean eating principles you just posted. I was wondering what counts as a small meal? I know that sounds like a really stupid question but how small is a small meal?
No it’s a really good question. To be honest I don’t really know how to answer it other than it varies from every person. Its really just cutting down your big meals so you don’t feel super full. Personally I used to have an egg, fruit,yogurt and a smoothie for breakfast as an example. Instead of consuming all of that at once i broke it into 2 meals. I hope that answered you question, sorry aha!
Clean Eating Principals
Remember, to lose or gain weight you must eat more. However, your food choices need to be clean and healthy. There are the Clean-Eating principals that will guide you through your physique and health transformations.
Eat 5-6 small meals everyday
Eat every 2-3 hours
Combine lean protein and complex carbs at every meal
Drink at least 2 liters, 8 glasses of water each day
Never miss a meal, especially breakfast
Carry a cooler loaded wih clean-eating foods to get through the day
Avoid all processed, refined foods, especially white flour and sugar
Avoid all saturated and trans fats
Avoid sugar- loaded colas and juices
Consume Adequate fats each day
Avoid alcohol- another form of sugar
Avoid all calorie-dense foods containing no nutritional value
Depend on fresh fruits and veggies for fiber,vitamines and enzymes
Stick to proper portion sizes
(: follow: www.health-freeak.tumblr.com
sweetmiserysweet asked: Do you know where I can get some good shoes to work out in without spending too much?
I prefer Nike running shoes to be honest because I find they support my feet the best and I got them at an outlet mall. There are good outlet stores for other big brand name shoes.. If not go a sport store or even like footlocker and just wait for some deals (:
Here are a couple tips to stay happy and healthy. Healthy mind, healthy body.
-Drink plenty of water.
-Eat breakfast like a king, lunch like a prince and dinner like a beggar.
-Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
-Live with the 3 E’s - Energy, Enthusiasm and Empathy
-Play more games.
-Read more books than you did in 2012
-Sit in silence for at least 10 minutes each day.
-Sleep for 8 hours.
-Take a 10-30 minutes walk daily. And while you walk, smile.
- Don’t compare your life to others. You have no idea what their journey is all about.
-Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment
-Don’t over do. Keep your limits.
-Don’t take yourself so seriously. No one else does.
-Don’t waste your precious energy on gossip.
-Dream more while you are awake.
-Envy is a waste of time. You already have all you need.
-Forget issues of the past. Don’t remind your partner with his/her mistakes of the past. That will ruin your present happiness.
-Life is too short to waste time hating anyone. Don’t hate others.
-Make peace with your past so it won’t spoil the present.
-No one is in charge of your happiness except you.
-Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
-Smile and laugh more.
-You don’t have to win every argument. Agree to disagree.
- Call your family often.
-Each day give something good to others.
-Forgive everyone for everything.
-Spend time with people over the age of 70 & under the age of 6.
-Try to make at least three people smile each day.
-What other people think of you is none of your business.
-Your job won’t take care of you when you are sick. Your -friends will. Stay in touch.
- Do the right thing!
-Get rid of anything that isn’t useful, beautiful or joyful.
-However good or bad a situation is, it will change.
-No matter how you feel, get up, dress up and show up.
-The best is yet to come.
-Your Inner most is always happy. So, be happy.