The name is Kayla. Just an ordinary girl. The goal is not to lose weight. It's to start living a healthier life. In the process, I hope to lose the little bit of extra fat I have on my stomach and legs. I'm hoping that having this blog will motivate me a bit. I'm not big into diets, and I don't plan on completely getting rid of all junk. I'd just like to eat less junk. That's all. Rather than snacking on ice cream or chocolate, I'd like to start snacking on apples. I'll start being more active rather than sitting inside watching TV because in the end that just makes me feel fat and lazy. I'm going to try and avoid that as much as possible. Also, you won't find many posts on here saying "Oh, look, I lost such-and-such lbs since whatever day", because I rarely ever weigh myself. Again, I say this isn't about losing weight. This is about how I feel about my body and, ultimately, about myself as a person. I'd just like to feel happy and healthy. That's the goal.
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Weekend Workout: The Dirty Dozen!
Time: 30 Minutes
Warm Up: Run in place, squat, jumping jacks, dance ANYTHING. Move for 5 minutes before you start. Cool down with a march in place before stretching.
You’ll need: A mat, a timer, a wicked playlist and a KILLER attitude!
Goal: Complete as many rounds of these exercises as possible in 30 minutes.
12 exercises, 12 reps each. No breaks scheduled in between, but take them if you need it (Push!)
Beginners: Aim for 3 rounds
Intermediate: Aim for 4-5 rounds
Advanced: Aim for 6+ rounds.
Remember, modify the moves to your level! It’s YOUR workout: no need to jump if you’ve got bad knees! This is for time, and the goal is to keep your heart rate up by engaging your muscles and moving as quick as YOU can. Feel free to use modifications if you’re slowing down!
Basic Tips/Modifications
Squat jumps: Sit down and BACK in a squat. Keep the weight in the heels of your feet (you should be able to wiggle your toes). Explode up, reaching your hands to the sky and jumping off the feet. Land softly, back in the squat and repeat. Modification: You can squat, stand, THEN jump, and squat down again. This can help if you’ve got knee problems. You can also eliminate the jump all together.
Air Jacks: Like a regular jumping jack, except you lift your legs out to the side and off the floor (think like a firework or an X). The jump can be quick, but sink down to get more power before each jack. Modification: regular jumping jacks.
Pushups: In plank position, lower and push yourself off the ground. Since we’re going for speed, ANYONE can feel free to use the modification from your knees (advanced peeps: 6 rounds of 12 modified pushups is intense too!)
Lie Down, Stand Ups: Exactly as it says. Lie down with your hands and feet outreached in one line (like someone is pulling on your feet and hands in opposite directions). Bring your knees and hands in, and rock up (or use your hands) to a squat position, then stand. Reverse the movement by LOWERING yourself down first, and using your hands to get back to the ground. Contract your abs and protect your back during this movement. Modify by going slower.
Plank Jacks: In plank position, hop your feet out and in like a jumping jack. Keep your hands DIRECTLY under your shoulders. Modification: Step your feet out one at a time, then back in. Beginners, you can be on your knees for this one, and step your hands out instead.
Lunges: Lunge forward, alternating legs. Weight should be in the heel of your lunging foot, and push off that foot to return to standing. Knees should stay over the top of the toes, and not past. Think about lowering your torso to the ground, instead of propelling it forward.
Reverse Lunges: Same as the lunge, but step backwards instead of forwards. Catch yourself, and keep the weight in the front heel. Alternate with each lunge.
Cobra To Plank: Get on your belly! Extend your hands and feet out (like someone’s pulling on them) and lift your chest and legs off the ground (like superman flying). Hold for 1-2 seconds, then return to plank position. Repeat.
In & Out V-Sit crunches: On your tush (use a pillow if you need to), draw your knees into your chest. Hands can be off the floor, or by your sides and behind you for balance). You should look like a V from the side, so keep your abs tight and back should be at about a 45 degree angle from the floor. Draw the knees in and push them out. Keep your back flat, think ‘good posture’, and keep your core contracted. Modification: Basic crunches are fine here.
Split Squat Jumps: From a squat position, step one foot out behind you just a few feet. Keep most of the weight in the front foot, and watch those knees! Sink low into your front heel, and ‘wind’ your arms up by bringing them behind you. Explode off the front foot, jumping in the air and bringing your arms up to the ceiling. Switch legs in mid-air, and land softly on the other side. Repeat. Modification: Do a mini-lunge forward and then jump up, or eliminate the jumps and do another set of lunges instead.
Squat Kicks: Squat down low, and as you raise up lift your leg and kick forward. Use the ball of your foot (the part right under your toes) to push OUT during the kick, and remember they don’t have to be high. Repeat changing sides.
Tricep Dips: Off a bench, chair or couch, position yourself so that your bum is OFF the seat, but scrapes it as you lift and lower. Hands behind you for support, weight in the palms and facing forward. Lower your body down to the ground until your arms are parrallel to the floor and form a 90 degree angle. Raise up quickly. Repeat.
KILL IT!
xo
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10 Things You Should Add To Your Fitness Program →
These are probably the 10 biggest things I see missing from most fitness programs. I’ll write on these in detail at some point, but here is just a quick list. If you are already doing all of these, consider yourself awesome, if you aren’t consider yourself on the road.
1. Dynamic Warmup
Too many people just static stretch and jog before they train. Get moving, add some dynamic stretching and intensity to your warmup, I guarantee you’ll see a diference.
2. Mobility/Flexibility
Working out creates a lot of tension patterns and causes muscles to tighten and sometimes even shorten. Keep loose by doing mobility daily. Check out the Mobility WOD for some ideas.
3. Tension Release
Foam rolling, massage, lacrosse balls, and med balls. All these are tools that can be used for myofascial release. Stress causes tension and muscles to lock, you gotta work that out. This also should be done daily.
4. Heavy Lifting
Mostly missing from women’s programs, but quite a few men too. No matter what your fitness goal is, heavy lifting will help you get there. It jacks up the production of all those good hormones, and gets rid of those ones you don’t want. (Always make sure to keep good form and have a spotter when lifting heavy)
5. Lateral Movement
A lot of movements stay in the sagittal plane. Moving left to right and even incorporating twisting movements is gonna help you get stronger, and prevent the development of tension patterns.
6. Dynamic (Speed) Work
Most lifting is done slowly, especially when you get to a heavier weight. Instead of moving a heavy weight slowly, occasionally drop the weight and move it as fast as possible. This is great for training the central nervous system and will help you get stronger and faster.
7. Sprints
Jogging is ok, sprinting amazing. Sprinting will destroy all the fat on your body while making you stronger and more agile. Don’t believe me? Look at any olympic sprinter.
8. Jumping
On the same level as sprints. Being able to move your own bodyweight explosively is going to be extremely beneficial no matter what your goals might be.
9. Unilateral Work
Working both legs or arms at the same time is great, but especially with a barbell, the dominant side will take over and compensate. Add single leg and arm movements into your routine and watch your progress skyrocket.
10. Added Weight Running/Pulling/Pushing
Wether its a weighted vest, or a prowler. Pushing, pulling and running with added weight is great for endurance and explosiveness. Even attaching a rope to an old tire and dragging it around is great.
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I don’t need a thigh gap. I don’t need to be able to see my ribs. I don’t need to look like a catwalk model. I don’t need to be wolf-whistled by every guy I see. I just need to be able to feel comfortable in my own skin. That’s all I need.
Source: hayley-gets-fit
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Zombieland
“Zombies lead a fairly active lifestyle. So should you.”
Survival!
Photo reblogged from To be the very best. with 656 notes
I’m trying out Live Exercise now:)
Source: health-heaven
Photo reblogged from skinny girls only with 337 notes
My challenge for you today. Get up and move. No excuses.
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bigcitygirllivinginaskinnyworld:
Step-by-step Instructions for One-Ingredient Ice Cream. (http://www.thekitchn.com)
1) Pick a couple of ripe bananas. They should be sweet and soft but not too mushy.
2) Peel the bananas and cut them into coins
3) Freeze the banana pieces for at least an hour or two.
4) Put the pieces into a food processor or blender.
5) Blend on high. Initially they will look crumbly and piecemeal. The mixture will probably get stuck a lot. Keep scraping down the bowl. Suddenly, as you keep blending, you will see a change.
6) The bananas turn creamy!
7) (Optional) Now is the time to add a scoop of peanut butter, honey, or anything else you care to mix in.
8) The ice cream will be the texture of soft-serve, but if you freeze again in an airtight container, it will get harder and more like regular ice cream.
this sounds excellent!
I’m gonna cut up bananas right now and stick them in the freezer.
Source: skinny-nation
Photo reblogged from Fit Villains: Selfish, Shameless, Sassy, Fitness. with 103 notes
Remember, your body’s needs are different than those of your ego. Your body doesn’t like to starve, doesn’t always need to lose weight, doesn’t care if you think you look good in a bikini and needs breaks from all the hard work you put it through. Working out & eating healthy are awesome. Pushing too hard & depriving our bodies of what they need is NOT.
ALL your body cares about is being able to do its job with ease. It’s job is to keep you alive & as healthy as possible. It’s job is NOT to be a slave to your ego’s desires & faulty perceptions of beauty. It is not an obstacle: it’s a vessel.
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Get Your Best Legs
First know that you can’t reduce fat in just one place. Your body takes a little bit of fat from everywhere, more or less in some places due to your genetics. Doing a ton of leg exercises isn’t necessarily going to make all that fat disappear, at least not by itself. We do these exercises to shape and tone the muscles so your legs have a great shape. If you aren’t eating healthy and doing cardio those sexy muscles are going to be hidden no matter how many squats you do. Gaining muscle helps, it increases the metabolism thus burning more calories, but you have to work the rest of your body and have a clean diet too.
Try to do one video or pick five exercises and do 3 sets of 8-12 reps (or until you feel the burn) about 3-4 days a week. Do cardio 3-5 days a week too, it can be running, biking, swimming, Zumba, kickboxing, whatever gets your heart pounding and sweat dripping. You can combine strength workouts and cardio into the same day if you want. Make sure to eat protein after your workouts, it helps build muscle!
These are, in my opinion, the best thigh and leg exercises and videos. I’ve included links to instructions for most of the exercises and a variety that you can do at home or at the gym. If you workout at home try to get some 8-10 lbs dumbbells, or get a backpack/duffel bag and fill it with heavy books to challenge yourself.
If you have access to a gym try these machines & equipment:
- the leg/hamstring curl machine
- the leg press machine
- the leg abductor/adductor machines
- squats with a barbell and/or dumbbells
- barbell deadlifts
- lunges with dumbbells
- bulgarian split squat
If you don’t have access to a gym try these exercises at home:
- wall squats
- jump squats
- bridge/hip lifts (try them with your feet on a chair/bed)
- hip lifts on a balance ball (you’ll get an almost instant burn!)
- leg lifts
- inner thigh lifts
- the fire hydrant
- sumo squats
- suicides
These are my favorite leg videos:
- Inner Thigh Insanity
- Slimmer Inner Thighs
- Legs & Thighs Workout
- Itty Bitty Bikini
- Long Lean Legs Workout
- POP Kicks Kickboxing
- Bikini Beach Bum
- Tone It Up Legs & Core
Source: fitnessloveaffair
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Be confident. To many days are wasted comparing ourselves to others and wishing to be something we aren’t. Everyone has their own strengths and weaknesses. And it is only when you accept everything you are - and - aren’t that you will truly succeed.
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