ClubFit
Perfect way to get into shape before spring! Easy circuit you can do with no equipment, any where, any time! Work up to 5 circuits, and add additional core work for an awesome workout!
Make your fitness goals come true this year!
Start by making 3 - 5 specific, concrete goals.
Make an action plan comprised of the steps you’re going to take in order to achieve each goal.
Break large goals (such as losing 20+ pounds) into smaller chunks by setting a specific behavior change for each month (ie. January eat at least two fruits per day, Feb. reduce sugary treats to two per week, etc.).
Choose a support person, website, etc. to help you stay on track through out the year.
Look forward to a fitter, healthier you in 2013!
(via beirutihealthy)
Sometimes a little tough love goes a long way! Put the chips/brownie/chocolate/ice cream down!
Everyone needs a treat once in awhile, just make sure you don’t end up eating too many in one day!
(via beirutihealthy)
Now there’s an easier way to fit ice into your water bottle. Innovative ice trays create long, stick-shaped ice cubes that slide right inside bottled beverages!
Sold on Fresh Finds.
(via backto15)
Great reminder that the best way to keep your results coming and your motivation high is to constantly mix up your workouts. Three tips for keeping your workouts fresh:
1) Don’t be afraid to try new things.
Most fitness classes have a drop in option, so you can try a new class each week! Stick with the ones you like for 6 - 8 sessions, and then move on if they start feeling repetitive.
2) Creative Cardio
Mix up workouts based on speed and resistance to keep your cardio burning max calories. For example, once a week add 1 min speed bursts to your walk or jog. Once a week seek out particularly hilly terrain or do a resistance based workout on the elliptical. For your third cardio session combine strength and cardio by alternating 2 - 4 strength exercises with 2 - 5 minutes of cardio. I dare you to get bored!
3) Buy one new fitness DVD every month
There’s no excuse not to workout when all you need to do is pop in a DVD! Seek out new and creative ways to workout by purchasing at least one workout DVD each week. Look for workouts you normally wouldn’t do such as a ballet sculpt, cardio dance, yoga fusion or anything else which seems like something you wouldn’t “normally” do. Check out www.collagevideo.com for reviews and in-depth break downs of what to expect.
(via backto15)
10 great functional exercises for women. Add these into your routine to spice things up and take your fitness to the next level!
Yummy (and healthy) breakfast peach cobbler!
I would swap out the cereal for gluten free oats to further lower the glycemic load. Adding 1/2 a carton of chobani yogurt would add 8 g of protein and 70 calories, or eat with a hard boiled egg for a little protein boost.
Guess how many calories are in these tiny slivers of pie? 200 calories in EACH tiny slice! It would take the average 150 lb. woman running two miles, running stairs for 18 minutes, strength training for 40 minutes or taking a 30 minute cardio class just to burn off one of these tiny slices. Make sure it’s worth it before you indulge this holiday season!
Photo From Women’s Health Magazine
Stressed over the holiday season? De-stress AND tone up with this 10 minute yoga with weights series!
Great quote! Don’t let up in December - keep pushing!
As the weather gets colder, and the days get darker don’t give up on your workouts! Use these strategies to keep your morning workouts going strong all winter long!
(via hihiskinnythighs)
Tips for Managing Halloween Candy
First, the bad news:
The average trick or treating jack o lantern bucket holds about 250 pieces of candy, which averages out to roughly 9,000 calories!!! Another way to think about it, if an “acceptable” candy consumption is 2 - 3 pieces per day, those 250 pieces of candy would last 3 - 4 months. Kids definitely do not need to be snarfing down candy for months after Halloween!
In addition, Halloween can be the perfect excuse for adults to over do it too, and it’s easier than you think. Many “fun sized” candy bars still have almost 100 calories in them! Even eating one per day is almost enough to make you gain a pound over the course of a month, and seriously, who eats just one?
Here are some tips for managing candy this Halloween:
Halloween is a hard time to stay on plan. At the store you’re confronted by aisles overflowing with 5-pound bags of candy, your kids come home with bags of loot from parties and trick-or-treating, and at night’s end you’re inevitably left with half a bowl of candy by the front door. How can you be expected to resist your favorite candies when they are within arm’s reach, wherever you go?
Here’s how. Try these tactics for staying calm and cool in the face of nightmarish temptation.
Resist the sales. Don’t fall for coupons or BOGO deals. A 5-pound bag of candy on sale is still a 5-pound bag of candy.
Buy late. The closer to Halloween you buy the candy, the better. And once you bring it home, don’t even rip open the bag until the first trick-or-treater comes. That way, you’ll have less total temptation time to cope with.
Choose candy you don’t like. Hate coconut? Load up on Mounds and Almond Joy. You get the idea.
Devise a game plan. Start giving out more candy to each costumed kid as the night wears on, so there’s less left over. If there are still remainders, get them out of the house. Give the candy away to a food charity, collect it all and offer it to the neighbors, or bring it to work (and drop it off in a different department!).
Go out on a full stomach. If you have to walk your kids around to trick-or-treat, make lunch your big meal of the day, so you’re not walking around hungry with bags full of candy. Carry a thermos of something hot to sip on, or chew mint gum throughout the night. It’ll help kill your urge to put candy in your mouth.
Manage the kids’ haul. When the candy’s at home, work with your kids to decide what to do with it. Have them pick their 10 favorite pieces and save the rest for lunches and parties.
Freeze it! Put left-over favorite candy in the freezer. If you get weak and find yourself digging into them, they will be rock solid and it will take time to get through even one. (Note: This won’t work with candy that’s especially delicious when frozen, like Snickers.)
Ditch the sense of occasion. Remind yourself that you can buy yourself candy any time of the year. There’s no need to load up on fun-size bars on October 31 when you can enjoy them whenever your heart desires.
Keep things in perspective. Eating a little bit of candy on Halloween doesn’t make a person overweight — it’s constant overeating that can pile on the pounds. So don’t assume you can’t enjoy even a single treat, especially since deprivation is a dieting tactic that often backfires.
(from weight watchers)
Good reminder that ultimately we are all in charge of our own health. Every choice we make gets us closer or farther away from our goals!
(via backto15)
Whoo, do I love me so butt work! The second exercise on this list is on of my all time favorites for lifting your booty! Try it on a stability ball or BOSU to make it even more of a challenge.
Bonus, the last two exercises also work the back of your arms - double win!
(via backonpointe)
