Feel free to send me one of these in my ask:

c = 20 crunches
s = 20 squats
h = 20 high knees
j = 20 jumping jacks

body transformation in progress!


"Baked" apples in bag (microwave). Quick and easy snack when you’re craving something sweet but want something decently healthy.

Click here for full directions!

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Reblogged from healthier-habits-today

(Source: ruinedchildhood)

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Reblogged from mindy-fit


beach feet are the best feet.

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Reblogged from fromtreetosea

(Source: yogipeach)

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Reblogged from foundstrength






"Clean Eating." It seems to be the mantra of fitblrs these days; I hardly ever see anything on my dashboard besides "eat clean eat clean eat clean eat clean." While I have nothing against people who eat clean, I do have a problem with the general message I believe is being sent here. I’d like to talk about some of the "darker" aspects of clean eating, because frankly I’m getting a little tired of seeing and hearing about it.

  1. There is no solid definition of clean eating. Most people will tell you that clean eating means eating no processed foods. But then those same people will use protein powder, dairy, whole grain bread, etc. What gives? The problem is that a solid definition of clean eating has never been established - it varies from person to person. Some people think dairy is clean, some don’t. Some clean eaters approve protein bars; others say they’re way too processed. How can one possibly follow a diet when there’s not even a clear definition of that diet? It just makes things unnecessarily complicated. Some say that clean eating means eating nutrient-dense foods, but even pizza can be nutrient-dense with the right toppings. It’s enough to make your head spin. 
  2. Clean eating is not the key to weight loss. It needs to be said. If you go from eating junk all the time to eating clean, will you lose weight? Almost definitely, yes! But that’s because you’re consuming less calories throughout the day, therefore creating an energy deficit in your body, which leads to weight loss. Obviously eating a big mac and fries for dinner has a lot more calories than eating grilled chicken and leafy greens. So if you start eating the chicken regularly instead of the big mac, sure you’ll lose weight. But that’s because you’re consuming less calories, not because there’s anything magical about grilled chicken that is causing your weight loss. This is why “eating clean” is always recommended for weight loss: it’s an easy way to make sure you keep your daily calories low enough. But there is nothing special about “clean” food that causes you to lose weight. (Don’t believe me? Check out the twinkie diet - yes, it’s real.) 
  3. Clean foods don’t necessarily make you healthier. I’m going to get a lot of hate for this one, but it’s true. How can it be, you ask? While it’s true that most foods labeled “clean” contain essential vitamins and nutrients for your body, there are plenty of studies out there showing that weight loss with a diet of “unclean” foods is just as beneficial for health as weight loss while eating “clean.” Let’s revisit the Twinkie Diet - dude lost 27 pounds, dropped his “bad” cholesterol by 20% and increased his “good” cholesterol by 20%, and decreased his triglycerides by 39%. By any measure of health, those are great numbers! Experts in the field of health and fitness also tend to agree that the idea that you need to “eat clean” to be healthy is a myth (source). Basically, general fitness (maintaing a healthy body weight and exercising) are much bigger contributors to overall health than the actual foods you eat. Could you be even healthier by sticking to a clean diet? Probably, but it’s just not as big of a deal as everyone makes it out to be. 
  4. Labeling foods as “good” or “bad” needs to stop. The major problem I have with clean eating is that it encourages a “good vs. bad food” (or in this case, “clean vs. unclean food”) mentality. Frankly, this is a common mentality among people with eating disorders and it is NOT a good message to send to people who are just starting out with dieting and fitness. Am I saying people who eat clean are disordered? Of course not!! But I do think that mental health is just as important as physical health, and encouraging a fear of “bad” foods is simply not healthy. I often see people on my dash who are freaking out because they “binged” and ate something “unclean.” Then they feel like they’ve screwed up all their progress and they might as well give up. Why would we encourage that kind of thinking? Instead, why don’t we let people know that it’s okay to eat their favorite foods sometimes, that there is no such thing as a “bad” food, and that food should never be a source of guilt? There is no reason getting healthy should have to be miserable, but by telling people they’re bad or wrong for eating certain things, we’re making it that way. 
  5. Clean eating does not make you better than other people. In my personal experience, clean eating sometimes encourages a “holier than thou” attitude. It’s incredibly frustrating. Of course not everyone is like this, but I see it way more than I’d like. Eating by your definition of “clean” does not make you better than anyone else. You have no right to judge others by their food choices. When you go out to eat with friends and order something healthy and then secretly judge them all on their “disgusting” “unclean” foods, you’re being generally shitty and you need to stop. Just like having designer clothing doesn’t make you any better than someone else, eating clean or organic or whatever doesn’t either. Move on.

The bottom line: I have absolutely no problem with eating foods that are healthy for you - in fact, I encourage it! My own diet is actually pretty “clean” by most people’s standards, though I do love to treat myself to “junk” when I feel like it. I just want everyone to know the actual facts behind clean eating and stop feeling like they HAVE to do it to be healthy, which is the general idea I see around here.

Basically, eat what makes you feel good and helps you reach your goals. If that’s “clean” foods, then wonderful!! If it’s a lot of the same junk you used to eat but in smaller portions, that’s totally fine too. No matter what you choose to eat, know that diet is a personal choice and there’s no reason to force your personal diet beliefs on others. 


finally someone else who understands 

Some good points here and I like to be informed…to me it is just picking the best ingredients to put in your body.

Agree ^ w/eatcleaneatclean.tumblr.com

3,729 notes
Reblogged from learning-tobehealthy


Running and jogging - health benefits

Jogging or running is a popular form of physical activity. Regular running builds strong bones, improves cardiovascular fitness and helps to maintain a healthy weight. The difference between running and jogging is intensity, but both are forms of aerobic exercise.

Health benefits

Regular running or jogging offers many health benefits. Running can:

  • Help to build strong bones, as it is a weight bearing exercise
  • Strengthen muscles
  • Improve cardiovascular fitness
  • Burn plenty of kilojoules
  • Help maintain a healthy weight.

Running versus jogging

The difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging.   Both running and jogging are forms of aerobic exercise. Aerobic means ‘with oxygen’ – the term ‘aerobic exercise’ means any physical activity that produces energy by combining oxygen with blood glucose or body fat.

Goal setting

Think about what you want to achieve from running or jogging. Issues to consider may include:

  • Getting fit – if you’re a beginner you should start with brisk walking, progress to jogging and workup to running. This should take a few months.
  • General fitness – mix your running with other forms of exercise (such as swimming or teamsports) to maximise your overall fitness.
  • Weight loss – adjust your diet to include plenty of fresh fruits and vegetables, lean meats,wholegrain cereals and low fat dairy products. Cut back on dietary fats, takeaway foods, softdrinks and sugar.
  • Companionship – you could run with a friend or join a local running club.
  • Competition – running clubs may offer competitive events. Most clubs have sessions designed for beginners through to advanced runners. You can pit your running skills against others in fun runs or marathons. Many community-based running events cater for people of all ages and abilities. Join a local orienteering club to combine running with the challenge of navigating through various environments.

Getting started

Some general tips for beginners:

  • See your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are overweight, have a chronic illness or haven’t exercised in a long time.
  • Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of a experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Print a copy of the pre-exercise screening tool and discuss it with your doctor or exercise professional.
  • Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of six weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging.
  • Ensure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches when you return.
  • Ensure you have plenty of fluids and take a water bottle with you on your run. Try to drink plenty of water before, during and after any activity.
  • Allow at least two complete rest days per week to avoid overtraining, which may cause injury. Consider other low impact activities, such as swimming, at least once each week.
  • Plan your route. If possible, choose flat, grassy areas rather than hard or loose (such as sandy) surfaces to reduce the risk of injury.
  • Avoid running near roads. This is especially important if you have a pre-existing condition such as asthma. Vehicle exhaust fumes can increase your risk of various cardiovascular and respiratory complaints or illnesses.
  • Avoid the ‘peak hour’ periods to reduce your risk of inhaling air pollution from motor vehicles. If possible, schedule your runs for either the early morning or the evening.
  • Wear loose cotton clothing. Dress your upper body in layers of clothing so that you can take off layers as required.
  • Apply SPF 30+ sunscreen to exposed skin areas.
  • Buy an appropriate pair of shoes.

Choose your shoes wisely

Issues to consider when choosing running shoes include:

  • Don’t wear your old sneakers. Poorly fitted shoes are a common cause of injuries.
  • The running shoe should bend easily, feel comfortable and have a wedge of shock-absorbing material in the heel.
  • The fit should not be too snug. Your foot will splay as it impacts with the ground.
  • When buying the shoes, wear the socks you intend to wear while running.
  • Have your shoes professionally fitted.

Health and safety suggestions

Suggestions include:

  • Make sure you eat a healthy, well-balanced diet.
  • Avoid eating directly before going for a run.
  • Avoid running during the hottest part of the day in summer.
  • Drink plenty of water before, during and after your run.
  • Take your mobile phone with you.
  • If using an iPod or headset, do not have the music too loud – stay alert and aware.
  • Wear reflective materials if you’re running in the early morning or at night.
  • Tell someone where you plan to run and when you think you’ll be back.
  • Choose well-lit, populated routes and avoid dangerous and isolated areas.
  • If you injure yourself while running, stop immediately. Seek medical advice.

Things to remember

  • Both running and jogging are forms of aerobic exercise.
  • A beginner to exercise should start with brisk walking, progress to jogging and work up to running.
  • See your doctor for a check-up before starting a running program.

(Source: fitness-barbie)

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Reblogged from 10000steps


F i t s p o 💋 on We Heart It.

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Reblogged from happyfitforever

(Source: media-cache-ak0.pinimg.com)

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Reblogged from f-as-in-fit

(Source: rebeckawolfe)

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Reblogged from vwlove
Anonymous : How long did it take you in the before and after? You look amazing

Hi there!

Thanks so much! In the picture that’s circulating right now, it probably took ~ 4 months. I went from 143.5 lbs to around 135-136 lbs, by running/doing the Jillian Michaels 30 Day Shred, eating lots of fruits and veggies, and walking around a ton since it was the summer! I’d like to note for anyone else who reads this as well that I’m not currently at that weight anymore, but I am trying to get back to being that healthy :)

(Source: codyapp)

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Reblogged from my-trainer-tiffany

(Source: laurensfitspo)

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Reblogged from adifferenthunger

(Source: heymonster)

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Reblogged from eatcleanmakechanges





Cauliflower Rice: “When you bring this ‘rice’ to the table people often have no idea that it’s cauliflower. Serve this in place of normal rice, mashed potatoes or pasta. 100g of cauliflower rice is only 24 calories, compared to 100g of rice at 355 calories!”

Gotta go produce shopping later. Adding cauliflower crowns to the list!

Keep meaning to try this. I’ve heard great things about it.


(Source: pinterest.com)

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Reblogged from eatcleanmakechanges