Work Outs :)
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leanmeanworkoutmachine: 1. Apples 1st Choice (Natural State): Apple 2nd Choice (Somewhat Processed): Applesauce Limit (Highly Processed): Apple toaster pastry Shopping Tip: While applesauce is a healthy choice, it has fewer nutrients than a whole apple. 2. Oranges 1st Choice (Natural State): Orange 2nd Choice (Somewhat Processed): 100% orange juice Limit (Highly Processed): Orange drink Shopping Tip: Many fruit drinks contain high fructose corn syrup and little real juice. 3. Strawberries 1st Choice (Natural State): Fresh strawberries 2nd Choice (Somewhat Processed): Strawberry preserves Limit (Highly Processed): Strawberry gelatin dessert Shopping Tip: Gelatin desserts usually contain artificial strawberry flavor, not real fruit. 4. Peaches 1st Choice (Natural State): Peach 2nd Choice (Somewhat Processed): Canned peaches in 100% juice Limit (Highly Processed): Canned peaches in heavy syrup Shopping Tip: Fruit canned in heavy syrup has more sugar and calories than fresh fruit. 5. Figs 1st Choice (Natural State): Fresh figs 2nd Choice (Somewhat Processed): Fig preserves Limit (Highly Processed): Fig sandwich cookies Shopping Tip: Packaged fruit cookies may contain refined sugar and preservatives. 6. Pineapple 1st Choice (Natural State): Pineapple 2nd Choice (Somewhat Processed): Canned diced pineapple Limit (Highly Processed): Pineapple cocktail cup Shopping Tip: Fresh pineapple is higher in vitamins C and A and beta-carotene than canned. 7. Corn 1st Choice (Natural State): Corn on the cob 2nd Choice (Somewhat Processed): Corn tortilla chips Limit (Highly Processed): Cornflakes Shopping Tip: Buy tortilla chips with just three ingredients: whole corn, oil, and salt — and eat in moderation. 8. Spinach 1st Choice (Natural State): Spinach 2nd Choice (Somewhat Processed): Bagged prewashed spinach Limit (Highly Processed): Frozen creamed spinach Shopping Tip: When buying frozen vegetables, avoid those packaged with sodium-rich sauces. Buy plain and add your own light sauce. 9. Garlic 1st Choice (Natural State): Garlic 2nd Choice (Somewhat Processed): Jarred minced garlic Limit (Highly Processed): Bottled garlic marinade Shopping Tip: Minced fresh garlic is cheaper and more flavorful than jarred. 10. Carrots 1st Choice (Natural State): Carrots 2nd Choice (Somewhat Processed): Baby carrots Limit (Highly Processed): Frozen honey-glazed carrots Shopping Tip: Baby carrots are healthy but more expensive than regular-size loose carrots. 11. Soup 1st Choice (Natural State): Soup from scratch 2nd Choice (Somewhat Processed): Canned soup Limit (Highly Processed): Dehydrated soup mix Shopping Tip: Homemade soup often has less sodium and more flavor than canned. 12. Ham 1st Choice (Natural State): Heritage ham 2nd Choice (Somewhat Processed): Deli ham Limit (Highly Processed): Packaged deli bologna Shopping Tip: Heritage varieties of pork are much less likely to contain hormones than factory meat 13. Turkey 1st Choice (Natural State): Whole turkey 2nd Choice (Somewhat Processed): Deli turkey Limit (Highly Processed): Store-bought turkey meatballs Shopping Tip: If you buy turkey and other meats at the deli counter, ask for brands free of fillers and nitrates. 14. Beef 1st Choice (Natural State): Grass-fed beef 2nd Choice (Somewhat Processed): Grain-fed beef Limit (Highly Processed): Frozen beef patties Shopping Tip: Grass-fed meat is higher in nutrients and lower in fat than grain-fed beef. 15. Chicken 1st Choice (Natural State): Fresh chicken breasts 2nd Choice (Somewhat Processed): Deli sliced chicken Limit (Highly Processed): Chicken nuggets Shopping Tip: Chicken nuggets contain very little real chicken. 16. Eggs 1st Choice (Natural State): Pasture-raised eggs 2nd Choice (Somewhat Processed): Omega-3-fortified eggs Limit (Highly Processed): Egg beaters Shopping Tip: Pasture-raised eggs may have 35% less saturated fat, 60% more vitamin A, and 200% more omega-3s compared to omega-3-fortified eggs and egg beaters, which come from chickens kept in coops. 17. Cream 1st Choice (Natural State): Cream 2nd Choice (Somewhat Processed): Fat-free half cream / half milk Limit (Highly Processed): Flavored dairy creamer Shopping Tip: Flavored dairy creamers are often made with colorings, artificial flavors, and corn syrup. 18. Yogurt 1st Choice (Natural State): Plain yogurt 2nd Choice (Somewhat Processed): Flavored yogurt Limit (Highly Processed): Flavored yogurt drink Shopping Tip: Buy plain yogurt and flavor it at home with honey or fresh fruit. 19. Bread 1st Choice (Natural State): Whole grain bread 2nd Choice (Somewhat Processed): Wheat bread Limit (Highly Processed): Fortified white bread Shopping Tip: If a whole grain isn’t the first ingredient, you’re missing out on nutrients. 20. Pasta 1st Choice (Natural State): Dried whole wheat pasta 2nd Choice (Somewhat Processed): Dried white pasta Limit (Highly Processed): Instant noodles Shopping Tip: Whole grain pasta is higher in antioxidants than white or instant noodles. 21. Rice 1st Choice (Natural State): Brown rice 2nd Choice (Somewhat Processed): White rice Limit (Highly Processed): Flavored instant rice Shopping Tip: Brown rice, unlike white, hasn’t had its fiber-rich layers of bran and germ removed. 22. Nuts 1st Choice (Natural State): Peanuts 2nd Choice (Somewhat Processed): Natural peanut butter Limit (Highly Processed): Processed peanut butter Shopping Tip: Natural peanut butter should contain only peanuts and a dash of salt. 23. Soy 1st Choice (Natural State): Fresh edamame (whole soybeans) 2nd Choice (Somewhat Processed): Tofu Limit (Highly Processed): Frozen veggie burgers (containing soy ingredients) Shopping Tip: Frozen veggie burgers are vegetarian-friendly but are highly processed.
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searchingforbliss: College/high school students: grab your heaviest textbook and hold it when you do this :) It’s an easy way to make it more challenging without any special equipment!
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muffintop-less: Health is enhanced when almonds are eaten as part of a well-balanced diet. They contribute healthy fats, protein, fiber, phytonutrients and essential vitamins and minerals. On top of controlling cholesterol, helping prevent cancer and regulating blood sugar, almonds also aid in weight management!”Almond consumption, when included as part of an energy-balanced diet, does not appear to lead to weight gain, according to a review of the literature published in the September 2008 issue of the “Journal of Nutrition.” Almonds have satiety properties, which create a feeling of fullness after they are eaten. This may help with weight management. Furthermore, because of the almond’s fiber content, some of the fat calories cannot be absorbed and used as energy. The intestinal enzymes and bacteria are unable to sufficiently break down the cellular walls of the fiber; therefore, the oils present in the cells cannot be released for absorption by your body.” - Live Strong This doesn’t mean that you can eat as many of them as you want and not gain weight though! Make sure to measure your portions, as fats (even if they are of the healthy variety) contain more calories than do carbs and protein. Fats have 9 calories per gram, while carbs and proteins contain 4 calories per gram. So if you don’t already, add these little healthy-fat powerhouses to your diet! =)
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fitvillains: Homemade Fruit Popcicles These are so easy to make — you don’t even need a recipe. Blend/process your fruit with your sweetener of choice until it’s ‘pourable’ (sweetener is not required, but you can add honey, agave, etc. Usually the riper your fruit, the sweeter it will be on its own). Pour it into empty Popsicle molds (or small yogurt containers), add a stick of your choice (you can also just spoon ‘em) and freeze overnight. If fruit is too soft to hold the stick firmly, freeze fruit a third of the way or so through, then add stick. You can use whatever fruit you have on hand or experiment with different combinations. This time, for flavors, I settled on raspberry, kiwi, orange, and blackberry-vanilla bean yogurt. Before I go, I will leave you with a couple of tasty popsicle recipes I stumbled upon here and here –both look delicious via Dandy Sugar
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myjournalofhealth: The Tumblr Guide to Healthy Livinga compilation of resources to help you eat right, exercise, and be happy!How to Start a Healthier Lifestyle Nutrition Eating Clean PrinciplesNon-Dieters DietYour Flat Belly Day 1 meal plan by Women’s Health MagazineYour Flat Belly Day 2 meal plan by Women’s Health MagazineYour Flat Belly Day 2 Meal Plan by Women’s Health MagazineEating Low CarbWhat is PaleoPortion Size GuideGet lean grocery list80 Healthiest Foods100 Foods that Dr.Oz wants on your Shopping ListShirataki NoodlesTips to Snack Better10-Calorie Sweet and Crunch SnacksWhy Eat Raw Foods?10 Commandments of DietingTips for Staying Healthy in SchoolThe Happier way to Diet MenuFood that makes You PrettierLook Better Naked One Week Meal Plan Part 1Look Better Naked One Week Meal Plan Part 2PortionsDr.Poon DietThe Best New Superfoods12 Best Foods for your AbsClear Skin DietFoods that Melt Flab AwayRaw Food for the Rest of UsQuick Combos5 Ingredient Eating Clean RecipesHerbs that HealWhat to Eat When You’re Craving…Eating Clean vs. Junk examplesTransition to Healthy LivingEating Clean Video RecipesEating Clean RecipesHealthy Meal Ideas for Breakfast, Lunch & DinnerBefore and After Workout Snack IdeasSuper 8-Step Salad WrapsNot-Quite-Unnecessary Raving about Broccoli SlawGrocery ListFoods that Cause BloatingEat Breakfast, Here’s WhyMaking Conscious Health Choices: Who Decides?Not eating enough…but not hungry either?Sunshine Oatmeal RecipeOatmeal from The Pea PodChocolate Oatmeal Cookie-In-A-BowlAn Overwhelming Amount of Oatmeal RecipesMore RecipesStarbucks Drinks Under 200 CaloriesSnack AttackSmoothies Healthy DessertsHealthy Dessert BlogBanana BitesGrapefruit & Strawberry Popsicles (make them without alcohol)Peanut Butter & Banana SandwichesFrozen Yogurt BlackberriesSkinny Coconut CupcakeNutella Fudge PopsBanana Split Cheesecake BitesFrozen Fruit PopsWatermelon TartHealthy Banana Almond Chocolate Ice CreamBanana Split Cheesecake BitesFruit Ice CubesBanana Ice CreamFrozen Yogurt StrawberriesPeanut Butter Chocolate Ice CreamMore Frozen Banana BitesApple CupcakesRaw Tropical Ice CreamCucumber Melon PopsiclesChocolate Covered BananasJello SkiesApple Peanut Butter SlicesFrozen Banana PopsiclesBanana Berry Soft ServeVolume Ice Cream Cleanse/Detox3 Day DetoxThe Look Better Naked 2 Day CleanseJillian Michaels DetoxDetox RecipesDetox EssentialsLean Green SmoothieDetox Smoothie Veganism/Vegetarianism Free Vegetarian Starter Kit by PetaVegetarian 101Making the TransitionRecipes by PetaShopping guide by PetaEasy Sweet Potato Veggie Burgers with AvocadoShirataki NoodlesOnehappyveganVeganYumYumTheVeganStoner Weight LossHow to Determine Your Ideal WeightHow to Overcome A PlateauBeat a Weight Loss PlateauWhy You Aren’t Losing WeightHow to Burn Fat FastestMetabolism Boosters5 Metabolism BoostersHow to Conquer Cravings20 Secrets of Very Fit PeopleFighting Belly FatHow Do I Lose WeightThinking of Giving Up?The 2 Minute VisualizationHow to Keep Yourself Full for LongerLose Weight without DietingFlat Tummy TipsCommit to Fit10 Ways to Get Your Diet Back On TrackConstructing A Plan CalculatorsBody Type/Frame Size CalculatorCalorie CalculatorIdeal Weight CalculatorHow Much Weight You Can Lose By Prom/Summer/Your Wedding/This Thursday/Tonight EBooksWinning by Losing - Jillian Michaels  ExerciseLift Weights to Help You Lose WeightHow to Start Running [Couch to 5k]How to Tone Any Area of Your BodyBuilding Lean Muscle vs. Bulky MuscleBut I Don’t Want to Get Bulky!Abdominal Exercises for BeginnersRunning for Weight LossGym Cheat SheetThe Lazy Girl’s Guide to Interval TrainingArchive of Online Work OutsTop 30 Free YouTube Work Out Channels100 Best Workout SongsWorkout BasicsInsanity Workout Videos and CalenderTone Every InchTop 10 Calorie Burning CardioMore Links to Online WorkoutsWorkout FinderVictoria Secret Angel’s Workouts30 Day Shred Printable Chart and VideosBodyRock inspired WorkoutsYoga: The Basics and How to Get Started77 Reasons To Do YogaYouTube Yoga for BeginnersYouTube Yoga RoutineYouTube by Body PartBye Bye Arm JiggleThe Workout MovesLunge 101Lean Thighs - No LungesTarget WorkoutsYes, You Can Yoga! MindFeeling good10 Ways to be HappyHow to be ConfidentGandhi’s Top 10 FundamentalsFocusHappiness Manifesto3 Simple Rules in LifeZen Flow ChartKarma CleanseYou Don’t Have to Be a Size 0 to Be BeautifulFine BauerMaryChristina HendricksLexi PlacourakisKasia PilewiczMore beautiful girls Battling Eating DisordersThe Minnesota Starvation StudyWhy Starving Seems to Work Stop the ED HateHow Bulimia Affects Your Body“The Binge” and Why You Should Eat When You’re HungryWhat to do After a Binge by MatchStickMollyWhat is Intuitive Eating?After a BingeTips to Control BingingHelp with Eating DisordersNational Eating Disorders Dealing with Eating DisordersNational Center for Eating Disorders UK Inspirationpeople that have changed their lives and have lost a ton of weight! soldiering-ontillicanseemylovelybonesfuneralformyfatroserevitalizedanotherdreamanotherlovepeacefulserenityxhealthylifemore inspirationand some morejessicablossominghopetogether-staytogether130 lbs Lost!amazing transformationtheysayanythingispossiblea tumblr dedicated to before and aftersnoexcusesgetfitnow88jazzie-onamission
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overcoming-obstacles: Full Body 1. Dumbbell Romanian deadlift: This deadlift variety is sure to please the hamstrings (or punish them). Standing with feet hip-width apart, toes facing forward, and dumbbells at your side, shift the hips back and slightly bend the knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs). Maintain a neutral spine while lowering the weight just until you feel a good stretch in the hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up. That’s one! 2. Dumbbell single-leg Romanian deadlift:This one is tougher than it looks, but worth the effort. Starting with feet hip-width apart and dumbbells at your side, place your weight on one foot, and slightly bend at the knee. Lean forward, lifting the opposite foot straight back. As you come forward, move the dumbbells from your side directly over your planted foot. Return to standing position by lowering your back leg as you come up.The dumbbells should return to the sides of your thighs. 3. Dumbbell hang clean and press:Don’t take this one to the Laundromat! Get down in squat position and track a dumbbell on each side outside of your ankles with palms facing your feet. With vertical shins and a neutral spine, move upward to a standing position while pulling the dumbbells up. Next, forcefully drive the dumbbells up toward the shoulders using the hips and legs. As you come in for the catch, slightly squat to bring the weight to your shoulders with a neutral grip (palms facing the body). Explode the weight off your shoulders overhead. Lower the weight back down. 4. Dumbbell high pull: Time to get up on those toes! Assume an athletic stance with feet shoulder-width art and knees slightly bent. Place the weight straight out in front of your knees with palms facing in, maintaining a neutral spine with the chest up. Keeping the arms straight, explode upward, fully extending the hips, knees, and ankles while shrugging the shoulders up. Next, pull the dumbbells up toward the top of your chest close to your body, keeping the elbows slightly higher than the wrists. 5. Single-arm dumbbell snatch:Minds out of the gutter, people! In a wide-squat stance, hold the dumbbell in your right hand in front of the knees. Drive the weight up, keeping it close to the body, and thrust it up with your hips. When the weight reaches chest height, fully extend the legs. Then squat back down so your body is underneath the weight. Drive the weight up overhead into full lockout position. This should be one quick movement. Think explosively! 6. Russian dumbbell swing:The playground’s got nothing on these. Stand with feet shoulder-width apart, holding a dumbbell in both hands out in front of you. Hike the dumbbell back between your legs, then thrust your hips forward to move the dumbbell up and out to about shoulder height. Though it is called a swing, this exercises is all on the hips and glutes. Legs and Glutes 7. Dumbbell front squat:Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench (come on, work with us here!). Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position. 8. Dumbbell pistol squat:This exercise isn’t for the faint of heart (so beginners, try it sans dumbbells first). Stand with feet hip-width apart holding a dumbbell sideways in both hands. Extend the left leg out in front of you and squat down on the right leg, moving the dumbbell straight out. Go all the way down (and we mean all the way down!) until your butt touches your ankle. Return to start position and repeat for reps on both sides. 9. Dumbbell Bulgarian split squat:Squat so much you nearly split your pants.Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides. 10. Dumbbell side lunge:Feeling a little sideways? Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a big step to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides. 11. Dumbbell step up/reverse lunge combo:Put a little pep in your step up.Stand 6 inches from a bench with a dumbbell in each hand. Place your entire left foot onto the bench as you step up.Drive through the heel on the elevated leg, bringing the right leg up to hip height. Lower back down to start position, and step back with your left foot into a deep lunge. (Be sure to track your right knee over your ankle at a 90-degree angle.) Repeat for reps on both sides. 12. Dumbbell 45-degree hyperextension: The motto here: Relax the back, recruit the glutes. From starting position, lean over with hips flexed as far as they will go. Grab a dumbbell and position it under your chin so it looks like a bowtie. Relax all of the back muscles and pull up with the glutes. Come up to slightly hyperextension and return to start position. Chest and Back 13. Dumbbell floor press:Who said presses need a bench?Lie on your back with feet flat on the floor and a dumbbell in each hand. Position the dumbbells at your shoulders with elbows rested on the floor. Push straight up bringing the dumbbells directly overhead. Return to starting position. 14. Alternating dumbbell bench press:A challenging twist on the classic, lie on a flat bench with a dumbbell in each hand. Hold the dumbbells on the outside of your shoulders and alternately press the right dumbbell up overhead and back down, then the left. This exercise also forces you to engage the core for stability — bonus! 15. Dumbbell pull over: Expand your wings by working the serratus muscles. Get in a tabletop position with shoulders planted on a bench and feet on the floor. Next, hold a dumbbell by one end with both hands straight overhead, engaging the glutes and back muscles. Lower the weight in an arch behind your head until you feel a good stretch. Bring the dumbbell back to starting position. 16. Prone trap dumbbell raise: Guaranteed to unleash the beast,stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so your body is positioned just above parallel, holding dumbbells in both hands, with palm facing in. Raise the dumbbells straight out up to shoulder height and lower back down to starting position. Repeat for reps on both sides. 17. Dumbbell chest supported row:Ready to dive on in? Lie face down on an incline benchsupporting your weight on your toes. Holding a pair of dumbbells straight down in front of you so they are parallel to the floor, pull the weight up toward your chest, getting a nice squeeze in your upper back muscles. Lower the weight back down and continue the stroke. Shoulder and Arms 18. Bent over dumbbell flys:Don’t swat these away.Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position. 19. Dumbbell upright row:These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders. 20. Dumbbell shoulder-to-shoulder press:Ready for this tricky move?Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Next, grasp the top of the dumbbell with your left hand and press it straight up overhead, bringing it down to your left shoulder. Repeat back and forth for reps with quick motions (or until you taste the rainbow). 21. Prone rear delt raise:Delta, delta, we can help ya!Lie face down on an incline bench supporting your weight on your toes. Stick a pair of dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up. 22. Incline lateral raise: Sit side-saddled on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake). 23. Dumbbell spider curls:An exercise good enough for Peter Parker will certainly put a little bulge in those biceps. Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit?  Alternate left and right for single-arm spider curls. 24. Dumbbell incline biceps curls:Get an extra squeeze in. Sitting on a 45-degree angled incline bench with a dumbbell at each side (palms facing your thighs), curl both dumbbells up at the same time to full contraction. Avoid swinging the weight up for momentum (definitely not as easy as it sounds!). 25. Dumbbell skull crushers: The exercise name says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up  (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position. Core 26. Renegade rows:James Dean probably did these in his sleep. Assume the push-up position with feet about shoulder-width apart and dumbbells placed in each hand, positioned below the chest. Next, pull the right dumbbell toward the oblique muscles, keeping it close to the torso. Lower the dumbbell back down and repeat on your left side. Continue for reps on each side in an alternating fashion. 27. Dumbbell Russian twist: This is no vodka spritzer recipe. Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps. 28. Dumbbell windmills: Ready to feel the air up there? Stand with feet slightly wider than your shoulders and press a dumbbell overhead on your right side. Rotate the feet to the left side a bit. Now, lean the torso forward while holding the weight straight overhead until your bottom hand touches the floor. Concentrate your gaze on the weight to stay balanced. Return to start position and repeat for reps. 29. Dumbbell wood chop: Paul Bunyan knew a thing or two about these.Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down, rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps. 30. Dumbbell overhead side bend:Get a good stretch in. Hold a dumbbell overhead with both hands. Without twisting your upper body, bend toward your right side until you feel a good stretch on your left side. Return to start position and repeat for reps on both sides (and consider yourself spent!).
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