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.
If you’re tired of protein shakes like me, here’s a great way to switch things up!
- 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
- Ham and Cheese Rolls
- Sweet Potato Salad with Almond Butter Dressing
- Beastly Burgers
- Quiche with Chickpea Crust
- Protein Bread Turkey Sandwich
- 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
- 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
- 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
- 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
- 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
- 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! (:
Stretches that improve different aspects of your body.
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!
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
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.
🍲 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
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.