The Sky's Not Blue Anymore

30th May 2012

Photo reblogged from Keep Your Head High with 7,693 notes

30th May 2012

Photo reblogged from Won't Settle for Average with 337 notes

fitvillains:

Weekend Workout: The Dominatrix
Ready to get whipped?
This is a BRUTAL total body workout for beginners to advanced alike. You don’t need equipment, but advanced exercisers can add more of a challenge by adding dumbbells to the movements.
YOU NEED to push yourself through this workout! The Dominatrix requires nothing but your undying servitude. Imagine you have someone there cracking the whip as you move through it. It goes fast, but the more effort you put in, the more you’ll get out of it.
You’ll complete all 10 exercises (no breaks) for 69 seconds each (I know, I couldn’t help myself!). Rest 69 seconds & repeat the circuit twice.
Do your best and make modifications to YOUR level (I added modifiers to each of the descriptions below). Beginners who find it challenging can add a short 30 second breaks when needed. Advanced exercisers can add a third circuit or add weight to each of the exercises.

Time: 30 minutes including warm up.
Equipment: Chair, timer (or stop watch), a mat. Dumbbells are optional.

How To Do It

Warm Up: 5 minutes. Jog in place, squats, jacks, jump rope etc. Don’t stop moving for 5 minutes, then take a quick water break before starting.
Set your timer for 22 rounds of 69 seconds each. Hit ‘Start’ and complete all 10 exercises for 69 seconds each. Rest 69 seconds & repeat the circuit.
Cooldown: Walk in place for 2-3 minutes, then stretch.

Exercise Details & Modifications

Crack The Whip Leaps
(a.k.a. Sassy Skater Jumps).
From standing, get low in an athletic stance (knees bent). Pushing off your left leg, leap to the right landing on your right foot & crossing your left leg behind you (tap to the floor or stay balanced). As you land, bring your left arm in front and imagine you’re cracking a whip 10 feet in front of you. Repeat alternating sides.
The deeper and faster the movement, the harder it is. Go your own pace.
Modifiers: Beginners can step from side to side & reduce range of motion. Advanced can hold a medicine ball or dumbbell tight to the chest as they leap, or simply get lower/faster in the movement.
Ass Kickers
(a.k.a. Butt Kick Runs)
From a standing position, run in place, bringing your heels as close to your butt as possible. Squeeze the glutes & hamstrings as you hop from foot to foot.
Speed & intensity are key here. Pump your arms as you run for a bonus burn, and only go as fast as you can while maintaining proper form. Contract the abs to keep from swaying from side to side.
Modifiers: jog in place or high knee runs.
X-Rated Plank Pushups
(a.k.a. Pushup With Swivel)
Drop down into a plank or pushup position. Keeping your hands directly under your shoulders and core tight (get that butt DOWN), rotate your right knee to your left elbow (see pic). Twist through the core, and repeat on the other side (like drawing an ‘X’ with your knees). Return to plank and do 1 pushup. Repeat.
Modifier: come to your knees for the pushup, and reduce range of motion & speed. Advanced people: try the pushup on one leg, alternating sides.
Butt Burners
(a.k.a. Step-Ups with Reverse Leg Lift)
You’ll need a chair, bench or step for this one. Plant your right foot in the center of your chair and push through the heel to lift yourself up, drawing your opposite knee into your chest as you step. Step down, stay standing tall and lift your right leg out behind you. Without replacing your right foot to the ground, swing it through back to the step up. Repeat.
Note: the photos have you facing different directions, but I want you to face the chair as though you were stepping on it, and balance for the lift keeping your posture tall. You don’t need to lift high, just enough to feel the contraction. Keep your core tight so you don’t over-extend your lower back & tap down for balance (or use the chair) if you need to.
Modifiers: Beginners can just do the step up without the lift. Advanced? Add dumbbells.
Torture Table Crunches

(a.k.a Crab Crunch)
Sit with legs in front of you, knees bent, and feet hip-width apart on the floor. Place hands shoulder-width apart on floor behind you, with thumbs forward and fingertips at a slight diagonal. Lift your hips off the floor and extend right leg just barely off floor; bring left hand behind head.Crunch forward, bringing right knee toward chest and rotating left elbow in to meet it; for more challenge, simultaneously bend right elbow to dip toward floor.
Alternate sides for each rep, or do 30-ish seconds per side (since you’re doing the circuit twice, you can opt for once on the right, and once on the left).
Modifiers: Come to table top, and simply alternate bringing your knees to your chest. If that’s too difficult, beginners can also do bicycle crunches instead.
Assassin Lunges
(a.k.a. Lunge With Rotation)
From a standing position, lunge your right leg forward and lower your body down (weight in the heel of the lunging foot). Clasping your hands together (I recommend making a “finger” gun) & keeping your hips facing FORWARDS, rotate towards the right wall. Imagine you’re shooting someone directly to the right of you. Rotate back to center & push through the heel to return to standing. Repeat alternating sides.
Modifications: Use a dumbbell instead of a finger ‘gun’ for added intensity. Beginners can reduce range of motion (just do regular lunges) and reduce speed.
Squat Hold
(didn’t need a more painful name. It’s painful enough right?)
Feet wider than shoulder width apart, sink down into a squat. Keep your chest open, and push your butt to the back of the room. Weight should be in the heels of your feet, and thighs parallel to the floor (or past parallel if you’re advanced). Make sure your knees stay over the top of your toes but not beyond. Arms out in front of you for balance, or behind your head for a challenge. Hold it here.
Modification: you can do a wall sit instead, or take mini-breaks when you need to. If you get tired, try simple body weight squats until you can hold it again.
Advanced? Add pulses.

Kill it. Don’t let it kill YOU.

Weekend Workout: The Dominatrix

Ready to get whipped?

This is a BRUTAL total body workout for beginners to advanced alike. You don’t need equipment, but advanced exercisers can add more of a challenge by adding dumbbells to the movements.

YOU NEED to push yourself through this workout! The Dominatrix requires nothing but your undying servitude. Imagine you have someone there cracking the whip as you move through it. It goes fast, but the more effort you put in, the more you’ll get out of it.

You’ll complete all 10 exercises (no breaks) for 69 seconds each (I know, I couldn’t help myself!). Rest 69 seconds & repeat the circuit twice.

Do your best and make modifications to YOUR level (I added modifiers to each of the descriptions below). Beginners who find it challenging can add a short 30 second breaks when needed. Advanced exercisers can add a third circuit or add weight to each of the exercises.

Time: 30 minutes including warm up.

Equipment: Chair, timer (or stop watch), a mat. Dumbbells are optional.

How To Do It

Warm Up: 5 minutes. Jog in place, squats, jacks, jump rope etc. Don’t stop moving for 5 minutes, then take a quick water break before starting.

Set your timer for 22 rounds of 69 seconds each. Hit ‘Start’ and complete all 10 exercises for 69 seconds each. Rest 69 seconds & repeat the circuit.

Cooldown: Walk in place for 2-3 minutes, then stretch.

Exercise Details & Modifications

Crack The Whip Leaps

(a.k.a. Sassy Skater Jumps).

From standing, get low in an athletic stance (knees bent). Pushing off your left leg, leap to the right landing on your right foot & crossing your left leg behind you (tap to the floor or stay balanced). As you land, bring your left arm in front and imagine you’re cracking a whip 10 feet in front of you. Repeat alternating sides.

The deeper and faster the movement, the harder it is. Go your own pace.

Modifiers: Beginners can step from side to side & reduce range of motion. Advanced can hold a medicine ball or dumbbell tight to the chest as they leap, or simply get lower/faster in the movement.

Ass Kickers

(a.k.a. Butt Kick Runs)

From a standing position, run in place, bringing your heels as close to your butt as possible. Squeeze the glutes & hamstrings as you hop from foot to foot.

Speed & intensity are key here. Pump your arms as you run for a bonus burn, and only go as fast as you can while maintaining proper form. Contract the abs to keep from swaying from side to side.

Modifiers: jog in place or high knee runs.

X-Rated Plank Pushups

(a.k.a. Pushup With Swivel)

Drop down into a plank or pushup position. Keeping your hands directly under your shoulders and core tight (get that butt DOWN), rotate your right knee to your left elbow (see pic). Twist through the core, and repeat on the other side (like drawing an ‘X’ with your knees). Return to plank and do 1 pushup. Repeat.

Modifier: come to your knees for the pushup, and reduce range of motion & speed. Advanced people: try the pushup on one leg, alternating sides.

Butt Burners

(a.k.a. Step-Ups with Reverse Leg Lift)

You’ll need a chair, bench or step for this one. Plant your right foot in the center of your chair and push through the heel to lift yourself up, drawing your opposite knee into your chest as you step. Step down, stay standing tall and lift your right leg out behind you. Without replacing your right foot to the ground, swing it through back to the step up. Repeat.

Note: the photos have you facing different directions, but I want you to face the chair as though you were stepping on it, and balance for the lift keeping your posture tall. You don’t need to lift high, just enough to feel the contraction. Keep your core tight so you don’t over-extend your lower back & tap down for balance (or use the chair) if you need to.

Modifiers: Beginners can just do the step up without the lift. Advanced? Add dumbbells.

Torture Table Crunches

(a.k.a Crab Crunch)

Sit with legs in front of you, knees bent, and feet hip-width apart on the floor. Place hands shoulder-width apart on floor behind you, with thumbs forward and fingertips at a slight diagonal. Lift your hips off the floor and extend right leg just barely off floor; bring left hand behind head.

Crunch forward, bringing right knee toward chest and rotating left elbow in to meet it; for more challenge, simultaneously bend right elbow to dip toward floor.

Alternate sides for each rep, or do 30-ish seconds per side (since you’re doing the circuit twice, you can opt for once on the right, and once on the left).

Modifiers: Come to table top, and simply alternate bringing your knees to your chest. If that’s too difficult, beginners can also do bicycle crunches instead.

Assassin Lunges

(a.k.a. Lunge With Rotation)

From a standing position, lunge your right leg forward and lower your body down (weight in the heel of the lunging foot). Clasping your hands together (I recommend making a “finger” gun) & keeping your hips facing FORWARDS, rotate towards the right wall. Imagine you’re shooting someone directly to the right of you. Rotate back to center & push through the heel to return to standing. Repeat alternating sides.

Modifications: Use a dumbbell instead of a finger ‘gun’ for added intensity. Beginners can reduce range of motion (just do regular lunges) and reduce speed.

Squat Hold

(didn’t need a more painful name. It’s painful enough right?)

Feet wider than shoulder width apart, sink down into a squat. Keep your chest open, and push your butt to the back of the room. Weight should be in the heels of your feet, and thighs parallel to the floor (or past parallel if you’re advanced). Make sure your knees stay over the top of your toes but not beyond. Arms out in front of you for balance, or behind your head for a challenge. Hold it here.

Modification: you can do a wall sit instead, or take mini-breaks when you need to. If you get tired, try simple body weight squats until you can hold it again.

Advanced? Add pulses.

Kill it. Don’t let it kill YOU.

Source: fitvillains

30th May 2012

Post reblogged from You Can Do This with 350 notes

I like to think of ‘YOLO’ more like YOLO I had an extra cookie not YOLO I had unprotected sex with the whole school.

odolnost:

But whatever lol.

Source: odolnost

30th May 2012

Post reblogged from You Can Do This with 22,238 notes

Reblog this if you started worrying about your weight before you were even 16

fightthefat:

nutrientnatalie:

eleven.

I’m not even 16 yet
And i started worrying when I was 7

Source: skinny-is-my-goal

30th May 2012

Photo reblogged from Stay Positive with 3,984 notes

Source: staypozitive

29th May 2012

Post

alrightalrightalright

my best friend asked me to go running with him…ahhh i love him.
he’s like wallace from veronica Mars, best guy friend everrrrr

but is said no,
i’m not ready to run with him, and i know that if i go running with him he’s going to want to run, run, and my body aint quite there yet… i sprint some, jog some, walk some REPEAT.

someday ~~maybeeeee,~~

i will go running with him oneday. even if it takes me the whole summer.

[[these thunder thighs gotta gooooo baby]]

anyways

2morrow i’m thinking

bfast: fruit smoothie

snack- bread with banana and pb

lunch: veggie burger with a slice of bread

dinner: some delicious soupppppp :D

i’m soo looking forward to the soup

Tagged: running healthy veronica Mars best friend

29th May 2012

Post reblogged from You Can Do This with 118 notes

I’m Looking For Some New People to Follow!

f3arisaliar:

fioqi:

So, if you could, please reblog this if you:

Are between the ages of 18-22

Have lost at least ten pounds

Are a male that started at over 200 pounds

OR a female that started at over 140 pounds

And you have a healthy Fitblr

-Not required, but if you are in college as well, that’s a plus, because then it makes it super easy for me to relate to you!

All but the male part/in college ;)

Source: fioqi

29th May 2012

Photo reblogged from Join me! with 1,881 notes

healthyweight-healthyliving:

work-for-it:

Printable chart

Link to 30 Day Shred

Level 1

Level 2

Level 3

No excuses!

i wanna do this so bad but for some reason the website doesn’t work!! :@

reblogging for people… a new month is coming up, why not try it?

Source: start-living-the-dream

29th May 2012

Link reblogged from Join me! with 2,840 notes

Join me!: INSANITY (links that ACTUALLY work) →

cardio-princess:

overcoming-obstacles:

You have to make an account to view some of these online!!!

Calendar

Nutrition Guide

Intro

Fit Test

Plyometric Cardio Circuit

Cardio Power & Resistance

Cardio Recovery

Pure Cardio

Cardio Abs

Core Cardio & Balance

Source: overcoming-obstacles

29th May 2012

Photoset reblogged from You Can Do This with 757 notes

health-over-vanity:

124 Calorie Chocolate Chip Oatmeal Bars

These bitches are easy as hell to bake, plus they’re ah-mazing!

What you need:
1/2 cup melted butter (1stick)
1/2 cup brown sugar
1/2 cup splenda or any other 0 cal sweetener
1/4 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon salt
1 egg, beaten
1/2 teaspoon vanilla
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
1 cup whole wheat flour
3/4 cup semi-sweet chocolate chip
1/2 cup rolled oats (uncooked oatmeal)

So here’s what you do:
-Preheat oven to 350 degrees
-Melt butter in large microwave safe bowl
-Add brown sugar and splenda. Let cool for a little bit
-Add egg, baking powder, baking soda, salt, cinnamon, nutmeg and vanilla. Stir.
-Add flour and stir. Then add chocolate chips and oats.
-Stir em’ up and spread dough evenly on greased 8x8 inch pan
Bake for 15-30 mins and cut into 16 squares when they’re cooled.

Add in another 1/4 cup oats for a more cookie like texture!