(via healthy-mind-body-me)

nooby-banana:

aryashi:

bonsaifiasco:

ohhellitskell:

roomofinfinites:

ohsweetserendipityy:

That would actually be the sound of me digging my own grave oh

It’s sort of hard to dig my own grave when I’ve flooded the world with my tears.

OH MY GOD

excuse i’m just going to sob forever in this corner

That’s beautiful. 

Ok that actually made me tear up… ;;_;;

(via fitspoforever)

(via get-motivation)

(via confidencewillcome)

beautifulpicturesofhealthyfood:

Vegetable Salad Rolls…RECIPE

(via oatsandyoga)

revolution-girl:

(via imgTumble)

(via letsbehealthygirls)

leanmeantoned:

OUT OF BED WORKOUT

Repeat this cycle 2x right when you wake up in the morning:

• 50 jumping jacks
• 5 pushups
• 20 sit ups
• 20 mountain climbers
• 30 second plank
• 7 burpees

Works your whole body before your brain knows what it’s doing!

(via letsbehealthygirls)

thefitty:

myfitness-app:

Full Body

1. Dumbbell Romanian deadlift: This deadlift variety is sure to please the hamstrings (or punish them). Standing with feet hip-width apart, toes facing forward, and dumbbells at your side, shift the hips back and slightly bend the knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs). Maintain a neutral spine while lowering the weight just until you feel a good stretch in the hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up. That’s one!

2. Dumbbell single-leg Romanian deadlift:This one is tougher than it looks, but worth the effort. Starting with feet hip-width apart and dumbbells at your side, place your weight on one foot, and slightly bend at the knee. Lean forward, lifting the opposite foot straight back. As you come forward, move the dumbbells from your side directly over your planted foot. Return to standing position by lowering your back leg as you come up.The dumbbells should return to the sides of your thighs.

3. Dumbbell hang clean and press:Don’t take this one to the Laundromat! Get down in squat position and track a dumbbell on each side outside of your ankles with palms facing your feet. With vertical shins and a neutral spine, move upward to a standing position while pulling the dumbbells up. Next, forcefully drive the dumbbells up toward the shoulders using the hips and legs. As you come in for the catch, slightly squat to bring the weight to your shoulders with a neutral grip (palms facing the body). Explode the weight off your shoulders overhead. Lower the weight back down.

4. Dumbbell high pull: Time to get up on those toes! Assume an athletic stance with feet shoulder-width art and knees slightly bent. Place the weight straight out in front of your knees with palms facing in, maintaining a neutral spine with the chest up. Keeping the arms straight, explode upward, fully extending the hips, knees, and ankles while shrugging the shoulders up. Next, pull the dumbbells up toward the top of your chest close to your body, keeping the elbows slightly higher than the wrists.

5. Single-arm dumbbell snatch:Minds out of the gutter, people! In a wide-squat stance, hold the dumbbell in your right hand in front of the knees. Drive the weight up, keeping it close to the body, and thrust it up with your hips. When the weight reaches chest height, fully extend the legs. Then squat back down so your body is underneath the weight. Drive the weight up overhead into full lockout position. This should be one quick movement. Think explosively!

6. Russian dumbbell swing:The playground’s got nothing on these. Stand with feet shoulder-width apart, holding a dumbbell in both hands out in front of you. Hike the dumbbell back between your legs, then thrust your hips forward to move the dumbbell up and out to about shoulder height. Though it is called a swing, this exercises is all on the hips and glutes.

Legs and Glutes

7. Dumbbell front squat:Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench (come on, work with us here!). Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position.

8. Dumbbell pistol squat:This exercise isn’t for the faint of heart (so beginners, try it sans dumbbells first). Stand with feet hip-width apart holding a dumbbell sideways in both hands. Extend the left leg out in front of you and squat down on the right leg, moving the dumbbell straight out. Go all the way down (and we mean all the way down!) until your butt touches your ankle. Return to start position and repeat for reps on both sides.

9. Dumbbell Bulgarian split squat:Squat so much you nearly split your pants.Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides.

10. Dumbbell side lunge:Feeling a little sideways? Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a big step to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides.

11. Dumbbell step up/reverse lunge combo:Put a little pep in your step up.Stand 6 inches from a bench with a dumbbell in each hand. Place your entire left foot onto the bench as you step up.Drive through the heel on the elevated leg, bringing the right leg up to hip height. Lower back down to start position, and step back with your left foot into a deep lunge. (Be sure to track your right knee over your ankle at a 90-degree angle.) Repeat for reps on both sides.

12. Dumbbell 45-degree hyperextension: The motto here: Relax the back, recruit the glutes. From starting position, lean over with hips flexed as far as they will go. Grab a dumbbell and position it under your chin so it looks like a bowtie. Relax all of the back muscles and pull up with the glutes. Come up to slightly hyperextension and return to start position.

Chest and Back

13. Dumbbell floor press:Who said presses need a bench?Lie on your back with feet flat on the floor and a dumbbell in each hand. Position the dumbbells at your shoulders with elbows rested on the floor. Push straight up bringing the dumbbells directly overhead. Return to starting position.

14. Alternating dumbbell bench press:A challenging twist on the classic, lie on a flat bench with a dumbbell in each hand. Hold the dumbbells on the outside of your shoulders and alternately press the right dumbbell up overhead and back down, then the left. This exercise also forces you to engage the core for stability — bonus!

15. Dumbbell pull over: Expand your wings by working the serratus muscles. Get in a tabletop position with shoulders planted on a bench and feet on the floor. Next, hold a dumbbell by one end with both hands straight overhead, engaging the glutes and back muscles. Lower the weight in an arch behind your head until you feel a good stretch. Bring the dumbbell back to starting position.

16. Prone trap dumbbell raise: Guaranteed to unleash the beast,stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so your body is positioned just above parallel, holding dumbbells in both hands, with palm facing in. Raise the dumbbells straight out up to shoulder height and lower back down to starting position. Repeat for reps on both sides.

17. Dumbbell chest supported row:Ready to dive on in? Lie face down on an incline benchsupporting your weight on your toes. Holding a pair of dumbbells straight down in front of you so they are parallel to the floor, pull the weight up toward your chest, getting a nice squeeze in your upper back muscles. Lower the weight back down and continue the stroke.

Shoulder and Arms

18. Bent over dumbbell flys:Don’t swat these away.Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position.

19. Dumbbell upright row:These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.

20. Dumbbell shoulder-to-shoulder press:Ready for this tricky move?Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Next, grasp the top of the dumbbell with your left hand and press it straight up overhead, bringing it down to your left shoulder. Repeat back and forth for reps with quick motions (or until you taste the rainbow).

21. Prone rear delt raise:Delta, delta, we can help ya!Lie face down on an incline bench supporting your weight on your toes. Stick a pair of dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.

22. Incline lateral raise: Sit side-saddled on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).

23. Dumbbell spider curls:An exercise good enough for Peter Parker will certainly put a little bulge in those biceps. Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit?  Alternate left and right for single-arm spider curls.

24. Dumbbell incline biceps curls:Get an extra squeeze in. Sitting on a 45-degree angled incline bench with a dumbbell at each side (palms facing your thighs), curl both dumbbells up at the same time to full contraction. Avoid swinging the weight up for momentum (definitely not as easy as it sounds!).

25. Dumbbell skull crushers: The exercise name says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up  (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.

Core

26. Renegade rows:James Dean probably did these in his sleep. Assume the push-up position with feet about shoulder-width apart and dumbbells placed in each hand, positioned below the chest. Next, pull the right dumbbell toward the oblique muscles, keeping it close to the torso. Lower the dumbbell back down and repeat on your left side. Continue for reps on each side in an alternating fashion.

27. Dumbbell Russian twist: This is no vodka spritzer recipe. Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

28. Dumbbell windmills: Ready to feel the air up there? Stand with feet slightly wider than your shoulders and press a dumbbell overhead on your right side. Rotate the feet to the left side a bit. Now, lean the torso forward while holding the weight straight overhead until your bottom hand touches the floor. Concentrate your gaze on the weight to stay balanced. Return to start position and repeat for reps.

29. Dumbbell wood chop: Paul Bunyan knew a thing or two about these.Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down, rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps.

30. Dumbbell overhead side bend:Get a good stretch in. Hold a dumbbell overhead with both hands. Without twisting your upper body, bend toward your right side until you feel a good stretch on your left side. Return to start position and repeat for reps on both sides (and consider yourself spent!).

(via imgTumble)

(via prettywildhealthy)

(via liverpunch)

muffintop-less:

“I want to lift weights to tone up, but I don’t want to get bulky. So should I use lighter weights and do higher reps?”

No, not unless you want to take YEARS to do what could have taken months!

Women do not have the levels of testosterone necessary to get “bulky” or manly from lifting weights (even if they are HEAVY!). It takes a lot more effort than most people think to gain muscle… especially for women. Those female bodybuilders you see? They take steroids and have been working HARD to gain that muscle over many years. Cardio and playing with light weights will not “tone up” your body. Heavy weight lifting WILL. Extreme muscle gains will not happen magically over night so don’t worry about it. 
In order for your body to change… you have to give it a DARN GOOD REASON to… otherwise it would be quite “content” remaining the same shape and size. Lifting light weight is something you do everyday… (your blow dryer, laundry, purse, etc.) and your body doesn’t change from that… so why would it change from you lifting some little beauty bells an extra hundred times or so?  Lift heavy weights and you will be shocked at how amazing the results are.

(via losingfatfindingfit)

fitspoforever:

fitnesslikeaboss:

barbellbunny:

the-unique-body:

Fitness trainer gains and loses 70 pounds in 1 year — on purpose

When Drew Manning stepped out from behind the cardboard cutout of his former fat self on Monday, the audience of “Good Morning America” was appropriately shocked.

The fitness trainer’s journey had come to an end after successfully losing more than 70 pounds — six months after he purposely gained the same amount. “Like it never happened,” host George Stephanopoulos said.

“Kind of,” Manning said. Both Manning and his wife, Lynn, can attest that a lot actually has changed in the past year. While Manning’s body may have returned to its six-pack heydays, his mind, in many ways, has not.

Always a fitness junkie, staying in shape comes naturally for Manning. He’s that guy at the gym the rest of us love to hate, the one who likes to use his biceps for pumping iron instead of changing channels, and who prefers sucking down a spinach shake to indulging in a brownie sundae.

Because of that, Manning was a “judgmental” trainer, his wife says. “He would look at someone who was overweight and say, ‘They must really be lazy.’

“I was convinced people used genetics or similar excuses as a crutch,” Manning writes in his new book, “Fit2Fat2Fit.” “You either wanted to be healthy or you didn’t.”

Defining the new male body ideal

That point of view wasn’t helping Manning help his clients. When he failed yet again to push someone over to the light side, he knew something was wrong. In order to better understand the struggles his clients were facing, he had to face them himself.

He gave up the gym and started consuming junk food, fast food and soda. In just six months, he went from 193 pounds with a 34-inch waist to 265 pounds with a 48-inch waist.

Lynn saw the difference in her husband in less time than that. He became lethargic, stopped helping around the house and was less than eager to play with their 2-year-old daughter.

“He was so insecure — saying ‘I’m so fat. I look so horrible,’ constantly complaining about how he looks,” she said.

Manning says he didn’t realize the effects of his weight gain would be more than physical. It altered his relationships and his self-confidence. Returning to the gym after the Fit2Fat portion of his journey made him nervous. The fact that he had to do push-ups on his knees was almost humiliating.

“The biggest thing [I learned] is that it’s not just about the physical. It’s not just about the meal plan and the workouts and those things. The key is the mental and the emotional issues. I realized those issues are real.”

Of course, Manning had his critics. Experts said that his stunt was dangerous. His blood pressure and cholesterol shot up with such dramatic weight gain. But Manning has no regrets. The followers on his website have encouraged him with their own tales of weight loss.

“We see the success stories of people losing all this weight, but it’s more common now,” he says. “To see someone do it in reverse on purpose — it’s mind blowing. A balance of craziness and inspiration.”

Manning suffered through soda deprivation headaches and food cravings on his way back to fit. The journey was easier for him than for most, he’ll admit, but he’s eager now to provide tips for others to follow in his footsteps.

Lynn is just glad to have her husband back, maybe a bit better than he was before. Before Fit2Fat2Fit, the self-described foodie wife would make treats, and Manning wouldn’t even look at them.

“Now he craves them,” she says with a laugh. “It might be cruel, but I like that. I like that he’s humanized.”

This is great! More people need to realize that weight loss is SO much more than just a physical struggle.

)