Shared Jul 24 with 10,600 notes » via - source + reblog




              kissing-the-devil
Do you have links to workout videos? I've tried blogilates but i prefer something more challenging and longer :( had such bad luck looking for them myself

green-tea-smiles:

Try these

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Shared Jul 24 with 60 notes » via - source + reblog
# workouts# ref




fit-personality:

We need carbs to survive, people! It’s just a matter of picking the right ones. Don’t fear the carb.

Shared Jul 17 with 6,180 notes » via - source + reblog
# carbs# food# ref




eatcleanmakechanges:

tonedtanhappy:


Working out your inner thighs is vital in ensuring that your legs are in good overall condition. The inner thighs are the most neglected part of the legs, and many people fail to place sufficient importance on working out the inner thighs. There are many reasons that both men and women should spend time exercising their inner thighs:
Reducing the amount of excess flab or fat on the inner thigh can help make clothes fit better, reduce the chance of jock or heat rashes, and can help improve one’s overall appearance.
Strengthening the muscles of the inner thigh gives one more power to lift items with their legs, more power when kicking or running, and more strength in the legs overall.
Enhancing the flexibility of the inner thigh muscles helps to reduce the chance of injury, makes life easier, and can even enhance one’s lovemaking and sexual potency.
These are just a few of the simpler benefits of working out the inner thigh muscles, and it is vital that extra attention is paid to strengthening the inner thighs.
One of the best ways to work out the inner thigh muscles is by doing leg lifts. These leg lifts are exercises that use the weight of one’s legs to do the workout, and they are easy to do and require little in the way of coordination. Anyone can do leg lifts as an inner thigh workout, and the leg lifts can be done in any place where there is sufficient space.

Bless this post. Finally reasons to work the inner thigh OTHER than a thigh gap. 

^ Agreed, this is the truth for athletes, not just that “thigh gap”

eatcleanmakechanges:

tonedtanhappy:

Working out your inner thighs is vital in ensuring that your legs are in good overall condition. The inner thighs are the most neglected part of the legs, and many people fail to place sufficient importance on working out the inner thighs. There are many reasons that both men and women should spend time exercising their inner thighs:

Reducing the amount of excess flab or fat on the inner thigh can help make clothes fit better, reduce the chance of jock or heat rashes, and can help improve one’s overall appearance.

Strengthening the muscles of the inner thigh gives one more power to lift items with their legs, more power when kicking or running, and more strength in the legs overall.

Enhancing the flexibility of the inner thigh muscles helps to reduce the chance of injury, makes life easier, and can even enhance one’s lovemaking and sexual potency.

These are just a few of the simpler benefits of working out the inner thigh muscles, and it is vital that extra attention is paid to strengthening the inner thighs.

One of the best ways to work out the inner thigh muscles is by doing leg lifts. These leg lifts are exercises that use the weight of one’s legs to do the workout, and they are easy to do and require little in the way of coordination. Anyone can do leg lifts as an inner thigh workout, and the leg lifts can be done in any place where there is sufficient space.

Bless this post. Finally reasons to work the inner thigh OTHER than a thigh gap. 

^ Agreed, this is the truth for athletes, not just that “thigh gap”

Shared Jul 16 with 52,627 notes » via - source + reblog
# workouts# ref




fitanne:

#MakeItCount [x]

fitanne:

#MakeItCount [x]

Shared Jul 16 with 4,119 notes » via - source + reblog




thecakebar:

Healthy Subsitituions For Baking

1. Black beans for flour

Swapping out flour for a can of back beans (drained and rinsed, of course) in brownies is a great way to cut out the gluten and fit in an extra dose of protein, Plus, they taste greatWhen baking, swap out 1 cup flour for 1 cup black bean puree (about a 15oz can).

2. Whole wheat flour for white flour

In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole wheat includes the outer shell of the grain, it also provides an extra punch of fiber, which aids in digestion and can even lower the risk of diabetes and heart disease. For every cup of white flour, substitute 7/8 cup of whole-wheat.

3. Unsweetened applesauce for sugar

Using applesauce in place of sugar can give the necessary sweetness without the extra calories and, well, sugar. While one cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack in more than 770 calories! This swap is  perfect for oatmeal raisin cookies. Pro tip: You can sub sugar for apple sauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.

4. Unsweetened applesauce for oil or butter

Don’t knock this one till you’ve tried it. The applesauce gives the right consistency and a hint of sweetness without all the fat of oil or butter. This works well in any sweet bread, like banana or zucchini, or in muffins (like in these low-fat blueberry muffins) — and even with pre-boxed mixes! On your first try, only try swapping out half the fat (so a recipe using 1 cup of oil would use 1/2 cup oil and 1/2 cup applesauce). If you can’t tell the difference with that swap, try swapping a bit more of the fat next time around.

5. Almond flour for wheat flour

This gluten-free switch gives any baked good a dose of protein, omega-3s, and a delicious nutty flavor. Check out these classic butter cookies for a simple example. A word of advice: almond flour is much heavier than other baking flours, so when subbing go 1/4 cup at a time (so 1 cup wheat flour would become 3/4 cup wheat flour and 1/4 cup almond flour). Or, if it’s all or nothing for your recipe, remember to increase the amount of rising agent (by about 1/2 teaspoon per cup of almond flour added) to account for the extra weight.

6. Avocado puree for butter

They’re both fats (albeit very different fats) and have nearly the same consistency at room temperature. The creaminess and subtle flavor of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavorings. Check out this recipe for perfect proportion guidelines. It can take some experimenting to get this swap perfect, but generally, using 1 cup of avocado puree per cup of butter works.

7. Brown rice cereal with flax meal for Rice Crispies

Brown puffed rice has the same texture as conventional white rice, but with half the calories. The flax adds extra fiber, omega-3 fatty acids, and phytochemicals to the mix without compromising flavor!

8. Marshmallow Fluff for frosting

Replacing the fat and sugar in frosting with marshmallow achieves the perfect consistency with many fewer calories. While two tablespoons of marshmallow has just 40 calories and 6 grams of sugar (and no fat!), the same amount of conventional frosting can pack up to 100 calories, 14 grams of sugar, and 5 grams of fat. Need we go on?

9. Natural peanut butter for reduced-fat peanut butter

While they may appear better than traditional Skippy or Jiff, reduced fat versions of peanut butter can actually have more sugar — and an extra-long list of artificial additives— than the classics. Natural peanut butter (preferably unsalted) provides the same sweetness without call the extra junk.

10. Vanilla for sugar

Cutting sugar in half and adding a teaspoon of vanilla as a replacement can give just as much flavor with significantly fewer calories. Assuming the recipe originally calls for one cup of sugar, that’s already almost 400 calories cut out! You can’t sub this one in equal ratios, but next time you’re whipping up some cookies, try cutting 2 tablespoons of sugar and adding an extra 1/2 teaspoon of vanilla extract.

11. Mashed bananas for fats

The creamy, thickening-power of mashed (ripe!) banana acts the same as avocado in terms of replacing fat in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fiber, and vitamin B6. One cup of mashed banana works perfectly in place of 1 cup or butter or oil!

12. Nut flours for flour

A word of caution: Nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat. Many gluten-free blogs detail how to streamline nut flour-based baking. And while these flours are typically higher in calories and fat, they also have more fiber and protein. Nut flours do tend to be heavier than classic wheat, so make sure to up the amount of baking powder and baking soda in the recipe so the dough can rise as normal. Another option is to replace only part of the flour in a recipe with nut flour!

13. Coconut flour for flour

High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes.  Be careful, though — using more than half a cup at a time could allow the flour’s bitterness to take over. Substitutes can be tricky in baking, so when using coconut flour, be sure to add an equal amount of extra liquid! In baked goods, you generally want to substitute only 1/4 to 1/3 cup of coconut flour for 1 cup of wheat flour. (Take a look at this easy-to-understand chart for more specific substitution instructions!)

14. Meringue for frosting

Made from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting. Feel like going a step further? Take a torch to it. Lightly charring the edges of the meringue can add a nice caramelized flavor. (Not to mention a cool visual effect!)

15. Graham crackers for cookies (in pie crusts)

Who doesn’t love a fresh baked cookie-crust pie? Next time, refrain from the traditional sugar or Oreo cookie crust and grab the graham crackers. Reduced-fat graham crackers offer the same consistency and flavor with about half the calories of the conventional options.

16. Evaporated skim milk for cream

It’s the same consistency with a fraction of the fat. Evaporated milk tends to have a bit more sugar (only about 2 grams), but the major drop in fat content is well worth the switch. This substitute is an even swap, too (1 cup cream = 1 cup evaporated milk)!

17. Stevia for sugar

The natural sweetener stevia is lower in calories and up to 300 times sweeter than sugar. But watch the grocery bill — this fashionable sweetener can also cost up to 5 times as much as granulated sugar. Since it’s so much sweeter, swap with caution: A recipe calling for 1 cup of sugar should be swapped for 1 teaspoon liquid stevia (or about 2 tablespoons stevia powder).

18. Prunes for butter

In brownies and other dark baked goods, prune puree makes for a perfect butter substitute while cutting more than half the calories and fat. Combine 3/4 cup prunes with 1/4 cup boiling water, and puree to combine. Sub in equal amounts in most dark baked good recipes!

19. Cacao nibs for chocolate chips

News flash: Those chocolate chips actually start out as cacao nibs — the roasted bits of cocoa beans that then get ground down and turned in to chocolate. Opting for these unprocessed (or at least less processed) morsels cuts out the additives and added sugar in chocolate, while also delving out a healthy dose of antioxidants.

20. Chia seeds for butter

These funny lookin’ little seeds are good for more than just growing countertop pets. Combine 1 tablespoon chia seeds with 9 tablespoons water, let sit for 15 minutes, and you get a gel that’s the perfect consistency to stand in for fat in baking recipes. One word of caution: don’t try to cut out all the fat with this substitute — it works best when subbing an equal amount of this mixture for half of the fat in a recipe.

21. Chia seeds for eggs

Surprise! Combining 1 tablespoon chia seeds with 1 cup of water left to sit for 15 minutes yields a perfect 1-to-1 egg substitute for baking. (But we probably wouldn’t suggest subbing chia for butter and eggs in the same recipe!)

22. Flax meal for eggs

This one’s an old vegan trick. Mix 1 tablespoon ground flax seeds (aka flax meal) with 3 tablespoons of warm water and whisk with a fork to combine. Now let it sit in the fridge for 5-10 minutes before subbing for 1 egg in any baked recipe. Voila!

Shared Jul 15 with 5,710 notes » via - source + reblog
# food# ref




befit-behealthy-beyou:

Nike and lorna Jane are perfect

befit-behealthy-beyou:

Nike and lorna Jane are perfect

Shared Jul 15 with 762 notes » via - source + reblog




yogipeach:

Howdy my loves! what plans do you have for the weekend? besides that waking up late ;)
» CAUTION « If you have troubles and issues with your hips, back or shoulders, please avoid doing this pose.
Day 11. Funky Dolphin pose
How to: Start on your hands and knees., place your right forearm down as if preparing for dolphin, take the left palm flat so that the fingertips are inline with the right elbow. Bend the left elbow to a 90-degree angle just like in chaturanga, take a breath and curl the toes under, straighten the legs, and lift the hips, walk the toes in toward the elbows, lifting your tail into dolphin, now lift the left foot off the ground and lightly place the bent knee onto the left tricep, pull the heel tight toward your bottom and spread the toes, continue to lift the hips high, balancing on the ball of the back foot and, if possible, balancing only on the big toe of the back leg.
*I am not certificate yoga teacher, tips based on my own experience.
#enjulyyourpractice you can join us wherever you want!
Remember enjoy your weekend and smile!
Namaste!

yogipeach:

Howdy my loves! what plans do you have for the weekend? besides that waking up late ;)

» CAUTION « If you have troubles and issues with your hips, back or shoulders, please avoid doing this pose.

Day 11. Funky Dolphin pose

How to: Start on your hands and knees., place your right forearm down as if preparing for dolphin, take the left palm flat so that the fingertips are inline with the right elbow. Bend the left elbow to a 90-degree angle just like in chaturanga, take a breath and curl the toes under, straighten the legs, and lift the hips, walk the toes in toward the elbows, lifting your tail into dolphin, now lift the left foot off the ground and lightly place the bent knee onto the left tricep, pull the heel tight toward your bottom and spread the toes, continue to lift the hips high, balancing on the ball of the back foot and, if possible, balancing only on the big toe of the back leg.

*I am not certificate yoga teacher, tips based on my own experience.

#enjulyyourpractice you can join us wherever you want!

Remember enjoy your weekend and smile!

Namaste!

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# yoga




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