11 3 / 2013
I wanted to make this one a fun one :) I know if any of you are like me you can not work out without music. If I leave my headphones or phone at home I can’t do it. Music is what motivates me to keep going in my workout.
I personally use Spotify while working out, sometimes Pandora. I wanted to share my playlists through Spotify of my Cardio, Weightlifting, and Leg playlists. I am ALWAYS looking for new music so I’d love if you would message me your suggestions! I will forewarn, some of the music has vulgarity and profanity. Here are the links!
Cardio- Cardio
Weightlifting- Weights
Legs- Legs
If you have Spotify you can follow these playlists, I am always adding new songs!
11 3 / 2013
Healthy eating is about eating smart. Just say NO to processed foods!
11 3 / 2013
There is so much truth in this statement, yet weight loss is often not thought of this way. You can not work out one day and expect to meet all of your goals. People often go full force into a weight loss plan and then stop after a couple of weeks because they just aren’t seeing the results. I believe I have written about this before, but I am writing again because I am so passionate about this subject.
Goal setting is something that is absolute in weight loss. However, most people set unrealistic goals which lead them to quit too soon. I wanted to go over some tips I use and have recommended to people that have really worked.
1. Set small goals first. It is okay to say ‘I want to lose 60 pounds by next year.” In saying that, you need to understand it may take exactly that long to lose that weight in a healthy way. What may be easier is to say, “In 1 month I want to be able to run for 5 straight minutes.” or “In 2 weeks I want to be able to lift 5 pounds more than I am now.” These goals are things that are easily attainable but still far enough away that you have something to work toward, and will feel amazing when you have reached.
2. Focus on the way you look and feel, not the scale. This is a BIG one here! For instance, I just started training regularly again and eating right. I had lost about 35 pounds before and put on a good bit of muscle but lost definition when I took time off from working out. Now that I am back into it I am not losing weight according to the scale, its actually going up. All my clothes are fitting more loosely and I can tell that I physically look different. I know I am losing fat but I am gaining muscle at the same time. This leads to the next tip…
3. A pound of muscle and a pound of fat are the same!I have heard that phrase more than enough, “A pound of fat is more than a pound of muscle.” Does that even make sense?! Here is what needs to be said, a pound of fat takes up more room in your body than a pound of muscle. Muscle is a lot more lean that fat therefore taking up much less space. Meaning the scale can show you weigh the same but if your body looks different then you are doing things right.
4. Be smart. When you have set a smaller goal for yourself, please reach that goal healthily. Starving yourself won’t help, being in the gym 5 hours a day won’t help. All those things will do it give you instant successes and long term disappointments. Also, be smart in your goals. Do not set unreachable goals just to push yourself, in the long run you will probably end up hurting your body more than helping it.
09 3 / 2013
I started this Journey at 450lbs, I was only 22 years old and couldnt barely walk or do much of anything, I have lost 130lbs so far and I am determined to get at least 175 more lbs off in the next 2 years. I am able to do so many more things and I go to the gym 5 days a week now and see a Dietitian and Nutritionist. I know I’m not as small as these other girls that post but I have worked my ass off to get to where I want to be! If I can do it, ANYONE can!
(via neversaydiet)
06 3 / 2013
I love how Jennifer Lawrence is about loving herself as she is. She doesn’t try to be stick thin or look sick like some celebrities do these day, she is who she is and she owns it. That is inspiration.
(Source: nikeandlululemon, via neversaydiet)
06 3 / 2013
I have never been a runner. I have exercise induced asthma and running always seems to be the exercise that aggravates it the most, therefore I have always hated running. There have been times that I tried to run, because it is good for you, but just felt my body wouldn’t let me. Lately though I have been trying to revamp my workouts with more lifting and less cardio. So, once again I decided to try running. Knowing way more about fitness that I did previous times I tried to run, I decided to try interval training. To my surprise, I was actually able to do the sample plan I found, and decided to make my own. I had been doing this after each workout, but limit it to only on days I train my upper body. (It is just too stressful after training lower body.) I figure there are people out there like me who don’t like to run, never have ran, or think they can’t, so I thought I would share. I think this would also be wonderful for beginners because it is based on a distance not a speed. Try it out and let me know what you think!
Normally, here is what I do:
0-.10 mile - Walk on 0% incline at a speed of 3.4 (This seems to be a good enough speed to get my heart rate up but not wear me out immediately.)
.10-.20 mile - Run on 1% incline at a speed of 6.6-7.0 (This speed varies depending on how hard I lifted, how sore I am, etc.)
For the rest of the time until I reach one mile I alternate between these two speeds and inclines every tenth of a mile. The first time I did it I couldn’t make it to a mile, after 2 weeks of doing this 4-5 times a week I can now make it past the mile mark, but not far :)
I hope this helps some of you out there that are wanting to try running, are getting back into running, or whatever your situation may be!
05 3 / 2013
Which fruits and veggies to refrigerate, and which are best at room temp!
