Ask me whateverNext pageArchive

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/
making-it-out-alive:

UPDATED 28.07.13(ONLY THE PICTURE WILL APPEAR ON YOUR BLOG) NOTE: I have been informed that the writting will appear on your blog if you have a theme that shows the comments and captions on pictures. If your theme only displays the picture then it won’t appear. sorry for the trouble. 
BREAKFAST:almond butter chocolate chip baked oatmealalmond joy granolaalmond joy wafflesapple cinnamon baked oatmealapple cinnamon granolaapple spice oatmeal pancakesapple stuffed french toast baby step buns banana bread oatmealbanana pancakesbreakfast breadcranberry coconut granoladairy and gluten free pancakesdouble whole grain pancakeseggie veggie bakeegg white crepesegg white veggie omeletenglish muffinsfluffy canadian pancakesginger bread granolaginger bread oatmealginger bread pancakesgluten free banana bread pancakesgluten free coconut pancakesgranolahealthy poptartshigh protein breakfast cookieshoney cloud pancakeshoney nut breakfast cookiesmaple vanilla almond granolamaple vanilla almond wafflesoatmeal breakfast cookieoatmeal pancakespancakes peanut butter and jelly pancakespeanut butter banana breakfast cookiespeanut butter cup granolapeanut butter granolastrawberry banana baked oatmealstrawberry banana wafflesturkey breakfast sausagevegan banana strawberry oatmeal squaresvegan and gluten free peach crispvegan banana oatmeal wafflesvegan crepesvegan nutella granolawhole grain pancakesLUNCH:apple cinnamon breadasian chicken saladbaked parmesan zucchini chipsbaked sweet potato fries with honey mustard dipping saucebaked zucchini friesbbq cauliflower bitesbbq tuna frittersbread biscuitsburmese shrimp and cucumber saladcaribbean chicken saladcoconut shrimp lettuce wrapscorn fritterscrispy eggplant with spicy tomato saucecrock pot baked beansdairy free potato saladeasy bean saladfajitasgarlic white bean basil hummus and homemade toasted pita chipsgrilled fish tacosgrilled zucchini pizzahawaian chicken kabobshealthy french friesmargherita pizzamarinated vegetable saladportobello mushroom friesquinoa tortillarustic vegan pizzaskinny tuna melt soft pretzelsspinach and wild rice saladsushisushi saladsweet potato chipstaco saladtortilla chipstuna saladvegan avocado stuffed with quinoa saladvegan falafelvegetarian sandwichesvegetarian sloppy joeswhole wheat and honey pizza crustwild rice and mushroom saladwild rice, spinach and avocado saladDINNER:acorn squash and black bean quesidillas baked basil zucchinibaked macaroni and cheesebaked salmonbaked squashbaked turkey burgersbalsamic grilled summer vegetables with basil quinoa saladbbq lime and mango turkeybbq rosemary sweet potatoblack bean burritoblack beans and riceblack bean veggie burgersbroccoli and sundried tomato pastachicken, avocado saladchicken nuggetschick pea burgerscitrus grilled chickendinner rollsfarmers market saladfarro salad with roasted mushrooms and parmesanfried rice with cashewsgarlic and lime shrimpgarlic and parmesan turkey meatballsgarlic and rosemary chickengarlic roasted red potato wedgesgnocchigrilled shrimp with garlic and cilantrogrilled tuna and couscous saladhealthy chicken parmesan wrapshealthy stuffed mushroomsmexican twice baked potatoesmoroccan apricot chicken tendersmushroom pizza with caramalised onionsoven fried eggplantpeanut noodle stir frypecan crusted dover solepineapple pork kebobspork fried riceportobello musroom pizzasred lentil cauliflower burgerroasted rosemary root vegetablesroasted vegetable salad with feta and chickpeassauteed garlic and tomato lentil saladseasoned potato wedgesslow cooker meatloafslow cooker pineapple chicken verde slow cooker pulled pork sandwichesslow cooker rosemary chicken slow cooker two bean chickenslow roasted vegetablessouthwestern quinoa pasta saladsticky ricethai spiced bbq shrimptuna stuffed zucchinivegan chick pea casserolevegan corn breadvegan lasagnavegan mac and cheeseveggie lasagnazucchini sticksDESERT: 3 ingredient peanut butter ice cream5 minute banana ice creamapple piebaked applebanana almond and chocolate ice creambanana berry soft servebanana split cheesecake bitesblueberries and cream popsicleblueberry-pomegranate ice lolliesblueberry strawberry banana ice cream cakechocolate hazelnut ice creamchocolate mint cookie dough biteschocolate moussechocolate puddingcinnamon vanilla almond butter banana popsclean eating nutella ice creamcoconut almond fudgecoconut trufflescookie dough ice creamcreamy baked pearsdairy-free fudgesiclesfruity popsiclesgreek yogurt cupcakesgreek yogurt thin mint cupcakesgrilled peaches with gingersnapshealthy banana foster healthy brownie healthy key lime tarts honey wholewheat chocolate chip banana breadmini protein cheesecakemocha banana ice creamno bake cookie dough bitesno bake peanut butter nuggetsnutella fudge popspaleo brownie cupcakespecan piepeanut butter and chocolate ice creampeppermint meringuespina colada ice creampremium poached peachesraspberry nutella tartsraw carrot cake raw tropical ice creamroasted maple papayastrawberry ice creamsweet potato pie thick and fudgey browniesvanilla ice creamvegan and gluten free, peanut butter, caramel cheesecake vegan and gluten free, peanut butter and chocolate chip banana vegan nutella bitesvegan strawberry scone tartsbreadwatermelon tartSNACKS:88 healthy snacks under 100kcal100% real fruit roll upsalmond butter protein barsalmond clif barsalmond joy cookiesalmond joy energy bitesalmond joys apple cupcakes apple pie larabarsapples peanut butter slicesbanana bitesbanana bread larabar bitesbanana chocolate chip donutsbbq roasted chickpeasberry oat cupscandied pecanscaramel chewscaramel popcorncauliflower popcornchocolate barchocolate chip ballschocolate chip cookie dough larabarschocolate chip cookieschocolate larabarscinnamon fruit kebobscinnamon raisin peanut butter oat bran muffinsclean eating peanut butter cupsclean eating samoascoconut chocolate chip cookiescoconut cream larabarscoconut date barscoconut strawberry muffinscranberry coconut donutscranberry filled ginger bread muffinscranberry pistachio energy bitescranberry thumbprint cookiescrunchy granola barsdark chocolate covered coconut almond granola barseggplant chipsfrozen banana bitesfrozen fruit popsfrozen yogurt blackberries frozen yogurt strawberriesfruity fun skewersginger bread granola barsgluten free coconut cookiesgluten free snickerdoodlesgrain free blondiesgrain free energy biteshealthy chocolate chip cookieshealthy coconut banana breadhealthy ginger bread cookieshealthy oatmeal cookieshealthy peanut butter cookieshealthy peanut butter oatmeal cookieshealthy sugar cookieshigh protein energy biteshomemade cliff barskettle cornkey lime larabarskind barsmaple cinnamon roasted chickpeasmeringue cookies no bake healthy protein barsno bake nutella protein cookiesnutella thumbprint cookiesoatmeal, raisin, peanut butter ballspeanut butter banana muffinspeanut butter chocolate chip donutspeanut butter chocolate chip larabarspeanut butter cookie dough bitespeanut butter cookiespeanut butter cupspeanut butter granola barspizza roll upspumpkin seed power barsroasted chick peas skinny coconut cupcakesstrawberry and mango fruit roll uptropical popsiclesvegan and gluten free quinoa and cranberry energy bars
DRINKS:apple pie smoothiebanana spice smoothieberry watermelon smoothieblueberry banana smoothieblueberry coconut water frosty chocolate cranberry smoothie chocolate milkshakecitrus frosty coco-berry smoothiecoconut hot chocolatecranberry and banana smoothiefresh orange juice smoothiefruity lemonadegrapefruit pink smoothie green lemon and pineapple smoothiegreen tea mango smoothiehealthy vegan breakfast smoothieimmunity builder smoothiemocha coconut frappuccinomocha madness recovery shakepeanut butter, banana green smoothieperfect peach smoothiepurpose smoothies strawberry banana green smoothiestrawberry, blueberry smoothiestrawberry lemonade frostystrawberry shortcake smoothie sweet pomegranate smoothie sweet potato hot cocoatasty fruit smoothietropical smoothietropical smoothie peanut paradisevegan almond butter banana shakevegan cashew ripple strawberry shakevegan chamomile banana shakevegan chocolate raspberry smoothievegan chocolate s’mores shakevegan chocolate, strawberry, banana shakevegan double chocolate chip shakevegan peaches and cream smoothie vegan peachy hemp protein smoothievegan red, white and blue smoothievegan secret ingredient matcha shakevegan secret ingredient vanilla shakevegan wild blueberry shake virgin peachy lychee daiquiriwatermelon frostywhipped strawberry lemonadeCONDIMENTS: almond-peanut butterbbq saucechocolate peanut buttercrock pot apple sauceeasy crock pot tomato saucefig jam with lavender, thyme and walnutshummusketchupmaple vanilla almond butternutellapeanut butter fruit dipspinach dipvegan nutellaBASICS: almond milk and flourbreadbread crumbscoconut buttercondensed milk hazelnut milkhemp milkhousewarming breadpizza doughultimate granola guideGREAT HEALTHY FOOD BLOGS: displayed by calorieseverythingdesserts

fffitbitch:

i-want-abs-not-flabs:

MADE A 30 DAY SEPTEMBER FITNESS CHALLENGE COLLAGE FOR ALL OF YOU! I’ve done this 3 months in a row and love making this for all of you and also for myself.

For the last challenge if you can’t do the deadlifts because you don’t attend a gym then just do squats instead! And for the pull ups instead you can pick something else (If you don’t go to a gym) to do like 50 push-up!

Enjoy the challenge and I know it might be hard for some people because school is starting but make time for working out! You can do it and don’t make excuses!! This is your time to shin and show everyone how strong you are. GOODLUCK MY FRIENDS :)

ooooooooo this is perfecy

(via allyveg)

fit-heaven:

Best Websites for Yoga:
Yoga Sequence Builder (Choose your level and favourite poses, and then put together your own sequence!)
Free Online Classes (Choose your instructor, level and intensity and then download or stream your class online for free!)
My Online Yoga (Create your own account to get access to tons of yoga resources on your computer, tablet, phone or tv.)
Yogasana (Choose anywhere from basic to advanced poses from this pose directory and learn about the different types of Asanas.)
Yoga Vidya (Full length sessions for beginners, intermediate and advanced students all for free on youtube.)
Asana for Health (Choose yoga poses/sequences based on whatever you are dealing with, be it depression, asthma or obesity. Over 10 different health problems addressed!)
Yoga for Flexibility:
Flexibility and Range of Motion | Beginner Yoga with Tara Stiles
YOGAmazing for Flexibility
Morning Yoga for Flexibility 
A 30-Minute Class for the Hips, Hamstrings and Lower Back with David Procushyn 
Flexibility Flow Routine | Advance Yoga With Tara Stiles 
Yoga for Weight Loss: 
Weight Loss Yoga for Beginners
Weight Loss Yoga Challenge for Beginners
40 Minute Fat Burning Yoga Workout!
20 Minute Weight Loss & Fatburning Yoga Workout!
Tara Stiles: Yoga Weight Loss & Balance Workout
Power Yoga For Weight Loss
Yoga for Back Pain:
How To Yoga Stretches for Low Back Pain
10 Minute Yoga Back Stretches for Pain
Yoga For Back Pain Relief “Decompress: Eliminate Excess” (open level)
Lower Back Pain Relief Yoga Routine (intermediate level)
Yoga for Relaxation: 
Yoga for Relaxation with Ashley Sky Litecky
20 Minute Yoga Class: Relaxation
Yoga to Make You Happy, Relaxing Beginner’s Routine
Yoga for Complete Beginners (20 minutes) 
How To:
How To Go To A Yoga Class (An article for those of you who want to try yoga classes but are a bit tentative/nervous to try it out!)

Promo First 100

geekygirlfitness:

  • I’m not doing anything today so here have a promo
  • MBF geekygirlfitness
  • reblogs only
  • results queued
  • For a Screenshot Solo click the text/picture under the about section and above the ask box link. and leave me a message that you did it!

Payday Promo First 100!

geekygirlfitness:

Ze Rules

  • MBF geekygirlfitness
  • reblogs only
  • healthy/geeky blogs only
  • results queued
  • For a SUPER SOLO just click the text/picture under the about section but above the ask box link, then message me that you did it!

Have a wonderful Friday

I don’t even know where to begin

I think I have BED. I want to recover from this, but I don’t know where to begin. Someone please help me. Please.

Festivus Promo!

geekygirlfitness:

  • Its the holiday for the rest of us :)
  • First 100
  • reblogs only
  • MBF geekygirlfitness (I do check)
  • Will promo on a queue
  • For a solo promo CLICK the text/picture under the about section and message me after you do it. :)

(via geekygirlfitness)

Help!!

Hey, guys. Look, I really need help. See, when I eat, it’s like I have no ability to control myself. I eat things that are really, really awful for me all the time and I just can’t seem to will myself to change my habits. Can any of you give me some advice? Thanks!

Promo first 30!

geekygirlfitness:

  • reblogs only
  • MBF geekygirlfitness
  • Can go over
  • no unhealthy blogs please
  • For a solo, simply click the text/picture under the about section and message me something like “I did it!”

backonpointe:

Here we go again! New month, new workout calendars!

In November, there are even more options: a basic calendar like you’ve seen in the past with one or two workouts each day, a student-focused one that asks for more workouts on the class-free weekends, a beginner plan that follows a 3 days on/1 day off method, and an extreme calendar that focuses on strength-training and includes HIIT. There is also a flexibility calendar that can be added to any of the workout calendars to help you gain flexibility throughout the month (coming soon in its own post).

Whatever plan you choose, and feel free to change whenever you’d like, the directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.

If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: November”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys!

During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.

Have fun!

p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!

Arms

Legs

Abs

General

Challenges

Cardio

High Intensity Interval Training (HIIT)

(via allyveg)

healthlifelight:

Girls girls girls do this!!! This is the workout that helped me to get rid of alot of the lower fat… if you are like me and end up rolling around :D put your hands into a diamond shape and put it under your butt to stop you from rolling, try it i swear you will see results asap 
crazysexyfierce:

justanotherhealthykat:

I know I’ve reblogged this before, but I still do 100 a day, and I still get some pretty awesome compliments on my butt, so they work wonders!  Find a way to get them in your routines, and you’ll love what you see!
xoxo
Also helps for the back!

Maybe I should start doing these!