fit!

fitabled:

Here’s an easy little 31 day abs program for all of you. It makes use of 4 of the top exercises for the abdominals and obliques based off of scientific research. These exercises have been shown to product significantly more muscle activation than a standard crunch. Though some might argue that there are other ab exercises you should be doing. If you are looking for a good place to start that doesn’t require a lot of equipment, give this workout a try. If you are doing the31 day perfect butt program you can easily include this workout as a part of your plan by simply including it on the day after your lower body workout. Feel free to print these two images out and post them on your wall.

running-raspberry:

If you’re tired of protein shakes like me, here’s a great way to switch things up!
BREAKFAST:
Chocolate Banana Pancakes 
Waffles Two ways
Tiramisu Pancakes 
Breakfast Bowl
Oreo Double Stuffed Protein Pancakes 
Gingerbread Oatmeal Bake
Chocolate Frappucino 
Homemade Cinnamon Toast Crunch
Blueberry Oatmeal
Sweet Potato Mugcake 
Apple, Flax, Cinnamon Donuts 
Vanilla Frappe 
Peppermint Mocha Pancakes
Baked Coconut Oatmeal
Chocolate Peanut Butter Banana Pancakes 
Peach Baked Oats
Chocolate Raspberry Crepes 
Cinnamon Roll
Gingerbread Donuts with Vanilla Bean Frosting
LUNCH:
Ham and Cheese Rolls
Sweet Potato Salad with Almond Butter Dressing
Beastly Burgers 
Pigs-in-a-Blanket 
Spanakopita 
Quiche with Chickpea Crust
Protein Bread Turkey Sandwich 
DINNER:
Mashed Potatoes 
Mussels, Leeks and Spinach
Basic Tortilla Recipie
Mini Brie and Bacon Tartlets 
Mac n’ Cheese
Zucchini Boats
Spinach Salmon Pizza 
Cauliflower Mini Pizza
Gluten Free Protein Pasta
Spicy Turkey Burgers
Bolognese 
DESSERT:
Spinach Frozen Yogurt 
Super Jello
Thick and Chewy Nutella Cookies
Mint Chocolate Chip Fudge Brownies 
Vegan Tofu Pudding
Mango Protein Cheesecake
Low Carb Brownies
Recovery Rice Crispies 
Cinnamon Apples
Cucumber Cheesecake
Dark Chocolate Peanut Butter Layer Cake
Grasshopper Pie
White Chocolate Brownies
Vanilla Cheesecake 
Lemon Meringue
Apricot Carrot Cookies
Chocolate Mini Cheesecakes
Salted Caramel Pumpkin Cheesecake 
Cherry Pie
Sticky Toffee Pudding
Vegan Pumpkin Mouse 
Thin Mint Cookies
Pumpkin Cheesecake Ice Cream
Peanut Butter and Jelly Chocolate Fudge
Vegan Creme Brulee
SNACKS:
Coconut Protein Balls
Avocado Green Tea Power Shake
Banana Bread Smoothie
Pineapple Apple Kale Smoothie
Tortilla Chips with Spicy Salmon Dip 
Power Smoothie
Fruit and Veggie Leathers
Double Chocolate Energy Bites
Pecan Apple Hemp Granola
Vanilla Lime Smoothies
BARS:
No Bake Protein Bars
Banana Bread Bars
Chocolate Crunch Bar
Maple Date Bars
Zucchini Bars
Red Velvet Protein Bar
Toffee Hemp Mini Bars
Pumpkin Blondie Bars
Carrot Cake Bars
ABC Energy Bars
Hemp Granola Bars
Peanut Butter Chocolate Bars
No Bake Vegan Peanut Butter Cookie Dough Bars
Peanut Butter Banana Bars
No Bake Chocolate Mint Bars
Bacon and Chili Dark Chocolate Bars
Apple Cobbler Bar
BAKING
Sweet Potato Rosemary Bread
Eggnog Bread with Rum Glaze
Nutella Stuffed Cinnamon Sugar Muffins
Banana Nut Bread
Oat Bran Banana Muffins
Double Chocolate Power Muffins
Lemon Blueberry Coffee Cake
Gluten Free Zucchini Bread
Orange Chocolate Swirl Bread
Single Serve Vegan English Muffin
Savory Lentil Cake
Low Carb Spinach Bread
Basic Pizza Crust
Apple Cinnamon Bread

running-raspberry:

If you’re tired of protein shakes like me, here’s a great way to switch things up!

BREAKFAST:

LUNCH:

DINNER:

DESSERT:

SNACKS:

BARS:

BAKING

health-freeak:

Running Tips:
Wear spandex shorts under your regular running shorts so you don’t chafe
Cotton socks will only lead to blisters; invest in socks designed for running.
Join your local running club—check with your local running store fitness center and/or recreation department to find one
Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
Remember that- It gets easier.
Accept and appreciate the fact that not every single run can be a good one
Do not compare yourself to others. Run within yourself and for yourself first.
Even a bad run is better then no run at all
If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
Don’t be discouraged if you don’t experience weight loss immediately
Start a running blog, to see your progress and set goals
Hydrate. Make it a habit to drink water throughout the day
On long runs eat something every hour—whether you feel like it or not
During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
Do not increase your mileage more than 10 percent per week
If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
Do not run two hard days back-to-back
Ice aches and pains immediately
Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
Neosporin (or another antibiotic cream) is good for chafed areas
Make sure you cut your toenails short enough so they don’t jam into your Shoes
Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
Do not ice for more than 20 minutes at a time
For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
Do not use the hot tub after a race. It will increase inflammation and hinder healing
Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
Run facing traffic.
Never assume a car sees you
Doubleknot your shoe laces so they will not come undone when you run\
If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
At first keep your runs short and slow to avoid injury and soreness so you do not quit.
If you are breathing too hard slow down or walk a bit until you feel comfortable again
Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
Set realistic short term and long term goals
Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
There’s no shame in walking
Four laps around the local the high school track equals one mile
Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
Push through rough spots by focusing on the sounds of your breath and feet touching the ground
Do abdominal breathing to get rid of side cramps
Run on trails if at all possible. It will be easier on your body and you’ll love it
Dress as if it is 10 degrees warmer than the temperature on the thermometer
Run early in the morning or later in evening to avoid mid-day heat
To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears
These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:follow: http://health-freeak.tumblr.com/

health-freeak:

Running Tips:

  1. Wear spandex shorts under your regular running shorts so you don’t chafe
  2. Cotton socks will only lead to blisters; invest in socks designed for running.
  3. Join your local running club—check with your local running store fitness center and/or recreation department to find one
  4. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
  5. Remember that- It gets easier.
  6. Accept and appreciate the fact that not every single run can be a good one
  7. Do not compare yourself to others. Run within yourself and for yourself first.
  8. Even a bad run is better then no run at all
  9. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
  10. Don’t be discouraged if you don’t experience weight loss immediately
  11. Start a running blog, to see your progress and set goals
  12. Hydrate. Make it a habit to drink water throughout the day
  13. On long runs eat something every hour—whether you feel like it or not
  14. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
  15. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
  16. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
  17. Do not increase your mileage more than 10 percent per week
  18. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
  19. Do not run two hard days back-to-back
  20. Ice aches and pains immediately
  21. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
  22. When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
  23. Neosporin (or another antibiotic cream) is good for chafed areas
  24. Make sure you cut your toenails short enough so they don’t jam into your Shoes
  25. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
  26. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
  27. Do not ice for more than 20 minutes at a time
  28. For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
  29. Do not use the hot tub after a race. It will increase inflammation and hinder healing
  30. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
  31. Run facing traffic.
  32. Never assume a car sees you
  33. Doubleknot your shoe laces so they will not come undone when you run\
  34. If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
  35. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
  36. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
  37. If you are breathing too hard slow down or walk a bit until you feel comfortable again
  38. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
  39. Set realistic short term and long term goals
  40. Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
  41. There’s no shame in walking
  42. Four laps around the local the high school track equals one mile
  43. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
  44. Push through rough spots by focusing on the sounds of your breath and feet touching the ground
  45. Do abdominal breathing to get rid of side cramps
  46. Run on trails if at all possible. It will be easier on your body and you’ll love it
  47. Dress as if it is 10 degrees warmer than the temperature on the thermometer
  48. Run early in the morning or later in evening to avoid mid-day heat
  49. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
  50. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
follow: http://health-freeak.tumblr.com/

lifehackable:

Stretches that improve different aspects of your body.

just-yasmeen:

karenkavett:

You guys keep asking for it, so here it is - the Don’t Break the Chain Calendar 2014!

This was originally inspired by the Charlie McDonnell video Don’t Break the Chain back in 2012, and it’s a pretty simple idea. Basically, for each calendar that you print out, choose one activity that you want to do every day (or every other day or once a week or whatever you want) and mark off on the calendar every day that you manage to complete it. Eventually, you’ll have such a long chain that you won’t want to skip a day and thus, break the chain.

Download the printable PDFs (this year in color!) in my new blog post. Happy New Year!

YES

westsoy:

We’ve partnered with Garden of Vegan, one of our favorite vegan tastemakers, to celebrate the success of our tumblr so far! For the month of December we’ll be posting original recipes featuring WestSoy deliciousness!
Scrambled Tofu Breakfast Wrap
Yields 1-2 servings.
What You’ll Need:
1/2 block firm or extra-firm tofu (I recommend using WestSoy Extra-Firm Tofu)
1/2 tbsp olive oil
1 clove garlic, minced
1 tbsp (or more) nutritional yeast
1/8 tsp (or less) of ground cumin
1/8 tsp salt
whole grain wraps (1 large, or 2 small sized wraps)
lettuce or baby spinach
sliced tomato
sliced avocado
Scrambled Tofu:
Heat the olive oil over medium-high heat. Use your hands to break the tofu into large chunks. Add the tofu and garlic to the hot oil.  Cook, stirring occasionally, until the tofu is golden brown on all or most sides. As the tofu is cooking you can break up larger pieces of tofu with your wooden spoon.
Once the tofu is golden brown, add the nutritional yeast, cumin, and salt. Stir and continue cooking until the tofu absorbs the nutritional yeast.
Serve the scrambled tofu with a side of toast and some fresh fruit, or turn it into a breakfast wrap!
Assembling the Wrap:
Lay a bed of lettuce in a line down the center of a whole grain wrap. Top with scrambled tofu, avocado and tomato. Try adding salsa, hummus, sriracha or vegan mayo to change it up.
Fold the sides of the wrap in and fasten with a toothpick.

westsoy:

We’ve partnered with Garden of Vegan, one of our favorite vegan tastemakers, to celebrate the success of our tumblr so far! For the month of December we’ll be posting original recipes featuring WestSoy deliciousness!

Scrambled Tofu Breakfast Wrap

Yields 1-2 servings.

What You’ll Need:

  • 1/2 block firm or extra-firm tofu (I recommend using WestSoy Extra-Firm Tofu)
  • 1/2 tbsp olive oil
  • 1 clove garlic, minced
  • 1 tbsp (or more) nutritional yeast
  • 1/8 tsp (or less) of ground cumin
  • 1/8 tsp salt
  • whole grain wraps (1 large, or 2 small sized wraps)
  • lettuce or baby spinach
  • sliced tomato
  • sliced avocado

Scrambled Tofu:

Heat the olive oil over medium-high heat. Use your hands to break the tofu into large chunks. Add the tofu and garlic to the hot oil.  Cook, stirring occasionally, until the tofu is golden brown on all or most sides. As the tofu is cooking you can break up larger pieces of tofu with your wooden spoon.

Once the tofu is golden brown, add the nutritional yeast, cumin, and salt. Stir and continue cooking until the tofu absorbs the nutritional yeast.

Serve the scrambled tofu with a side of toast and some fresh fruit, or turn it into a breakfast wrap!

Assembling the Wrap:

Lay a bed of lettuce in a line down the center of a whole grain wrap. Top with scrambled tofu, avocado and tomato. Try adding salsa, hummus, sriracha or vegan mayo to change it up.

Fold the sides of the wrap in and fasten with a toothpick.

walnuttrees:

🍲 Vegan Quinoa Chili
Sorry for the lack of updates! I’ve been *studying*. So now I enlighten you all with a late night post about vegan quinoa which by the way tastes amazing ok ok  okkK ok
1 package quinoa (250g), cooked according to directions
1 head broccoli
1/2 red and 1/2 orange bell pepper
1 zucchini
1/2 onion
1 carrot
other vegetables you might want to throw in
1 can of tomatoes in juice (796ml for me)
chili seasoning mix
1 tbsp oil
salt and pepper
Cut all vegetables up
Heat oil in pan, and cook onions until soft
Add all vegetables and stir
When the vegetables have been cooked for a minute, add the tomatoes and the seasoning mix
Let it simmer on medium low for 10 minutes, occasionally stirring
When vegetables are soft, add in the cooked quinoa and mix to coat
Add salt/pepper/more seasoning 
Voilà

walnuttrees:

🍲 Vegan Quinoa Chili

Sorry for the lack of updates! I’ve been *studying*. So now I enlighten you all with a late night post about vegan quinoa which by the way tastes amazing ok ok  okkK ok

  • 1 package quinoa (250g), cooked according to directions
  • 1 head broccoli
  • 1/2 red and 1/2 orange bell pepper
  • 1 zucchini
  • 1/2 onion
  • 1 carrot
  • other vegetables you might want to throw in
  • 1 can of tomatoes in juice (796ml for me)
  • chili seasoning mix
  • 1 tbsp oil
  • salt and pepper

Cut all vegetables up

Heat oil in pan, and cook onions until soft

Add all vegetables and stir

When the vegetables have been cooked for a minute, add the tomatoes and the seasoning mix

Let it simmer on medium low for 10 minutes, occasionally stirring

When vegetables are soft, add in the cooked quinoa and mix to coat

Add salt/pepper/more seasoning 

Voilà

skinnyisgolden:

10 things to check on the nutrition label.
1. First thing to check should be the serving size. A lot of people go straight to calories but that’s not any good if your serving is a teaspoon.
2. Now that you know how big the portion is, check if the calories are relevant. 
3. If you’re on a diet, this is what you’re targeting. Check how much fat you’re putting into your body. Anything more than 5 should be avoided if you’re looking to lose weight.
4. Trans fat are the enemy of any body, diet or not. These fats do not get burned off. They stay stored and accumulate, eventually blocking your arteries. You can find many food items with 0 grams but you’ll occasionally have to settle to 0.1 or 0.2. Anything higher than that should be left on the shelf.
5. Sodium is your salt intake. Salt will retain your water instead of letting it flush out of your system. The lower the number, the better.
6. Carbs are the first to burn up. If you’re looking to trim down, you’ll want to keep that number low so you can target burning your fat.
7. Fiber is good to flush your system but it’s easy to overdo your intake since it’s found in so many different foods. Don’t put all your fiber in the same meal.
8. Any diet knows that sugar doesn’t help losing weight. Keep that number low.
9. Protein is the second thing to be burned up. However, it’s important to keep protein coming into your body with every meal. Just don’t overdue your daily value.
10. It’s good to keep an eye on how much calories are considered in calculating the daily values. Someone on a diet will obviously not be consuming 2000 calories so keep a calculator close to do the math depending on your calorie intake on your personal diet.
 

skinnyisgolden:

10 things to check on the nutrition label.

1. First thing to check should be the serving size. A lot of people go straight to calories but that’s not any good if your serving is a teaspoon.

2. Now that you know how big the portion is, check if the calories are relevant. 

3. If you’re on a diet, this is what you’re targeting. Check how much fat you’re putting into your body. Anything more than 5 should be avoided if you’re looking to lose weight.

4. Trans fat are the enemy of any body, diet or not. These fats do not get burned off. They stay stored and accumulate, eventually blocking your arteries. You can find many food items with 0 grams but you’ll occasionally have to settle to 0.1 or 0.2. Anything higher than that should be left on the shelf.

5. Sodium is your salt intake. Salt will retain your water instead of letting it flush out of your system. The lower the number, the better.

6. Carbs are the first to burn up. If you’re looking to trim down, you’ll want to keep that number low so you can target burning your fat.

7. Fiber is good to flush your system but it’s easy to overdo your intake since it’s found in so many different foods. Don’t put all your fiber in the same meal.

8. Any diet knows that sugar doesn’t help losing weight. Keep that number low.

9. Protein is the second thing to be burned up. However, it’s important to keep protein coming into your body with every meal. Just don’t overdue your daily value.

10. It’s good to keep an eye on how much calories are considered in calculating the daily values. Someone on a diet will obviously not be consuming 2000 calories so keep a calculator close to do the math depending on your calorie intake on your personal diet.