keepgoingandenjoy

thecardioqueen:

beautifulpicturesofhealthyfood:

Cauliflower ‘Bread’ Sticks - To-die-for mock bread-sticks made with cauliflower that are low in calories, carbs and fat….RECIPE

INGREDIENTS:

1 head cauliflower, large (7” - 8” wide)

1/4 cup egg whites

1/2 cup + 3/4 cup (for topping, optional) Mozzarella/Tex Mex cheese, shredded

1 tsp Italian herb seasoning or any dried herbs like rosemary, basil, parsley

1/4 tsp freshly ground black pepper

Pinch of salt

Marinara sauce for dipping

I can verify this tastes amazing

This tastes so good.

vickii-siu

iamftns:

FBW#8

Hi guys here is another Full Body Workout.

You will only need 27 minutes to do it. 

Repeat all exercises (1+2+3+4+5+6+7+8+9) X2

Then Stretch with 10

Below are a couple of tips for each exercise: 

1- Squat: 

Focus on breathing deeply and moving your entire body. Try not to squat too deep in the first minute. Keep you abs contracted and your chest open. 

2- Scissors: 

Rotate from the waist. The elbow doesn’t have to touch the knee, just focus on the rotation. 

3- Heel Lifts:

The movement is done from a squat position, so it’s important that you try to maintain it during the heel lifts. Search for a position that allows you to execute the movement with safety but remember to challenge yourself. 

Option: Keep the hands on the waist

4- Knee To Elbow / Leg Lift: 

From Downward Dog bring your knee towards your elbow and curl your back, looking to your belly. 

When extending  the leg up push the floor with your hands. Keep your abs engaged all the time. 

5- Front Kick / Lunge: 

Engage you abs for balance. Kick low. 

Option: When doing the lunge the hand doesn’t  touch the floor

6- Squat / Lunge: 

The weight of your body will be on your heels. Keep your abs strong and chest open. 

Option: Don’t squat too low. When doing the lunge the hand doesn’t touch the floor. 

7- Open Leg Rocker: 

This one is a challenge! This movement is all about control. Focus on your abs. Curl your back and look to your belly when rolling back and when sitting open your chest and look forward. 

Option: Keep you legs bent to a 90 degree angle

8- Swimming: 

Engaged your butt and abs. Look forward. Keep your chest off the floor. 

9- Tricep / Cobra: 

This movement is like a dive. When doing the tricep keep your chest next to the floor. For cobra contract your butt and abs and it’s important you keep your legs and feet on the floor. Keep your shoulders relaxed and away from your ears. 

10- Half Circle Pose: 

This beautiful stretch opens and stretches the whole side of the body from foot to fingers. Half circle also opens the chest and the hips and stimulates the respiratory and nervous systems.

Be gentile when putting the supporting hand on the floor, if you can ‘t reach the floor whit your palm put only your fingertips. 

Try to keep your chest open. 

Hope you enjoy it! I’m here if you need any extra tip.

Stay Fit, Stay Well! 

Ana 

Love this workout.

eat-well-and-go-to-the-gym
kickin-asphalt:

You’ve built up endurance, now what? Get those times down and achieve the ever-coveted PR with these speed workouts :)
Disclaimer: I am not a running coach, nor did I get these workouts from an outside source. These are from experience (4 years of high school cross country workouts, and 2 parents that are certified running coaches). 
TRACK REPEATS
In their simplest form, track repeats start with an easy 5-10 minute jogging warm up, the repeat workout, and a 5-10 minute cool down. The goal is to push yourself, but try and stay around the same pace for all the repeats (give or take a few seconds). The different types for a standard track (4 laps = a mile) are explained below:
400s: A 400 refers to one lap around the track. Repeats are usually done by running one lap at a reasonably fast clip, and then resting for 1-2 minutes between each 400. Most 400 workouts are between 8 and 12 repeats, depending on skill level and how you’re feeling. You’ll often see the nomenclature as something like 8x400. This means the runner ran a 400 eight times.
800s: One 800 = 2 laps. These are done as 400s are, but with 2-3 minutes of recovery between each. 4-10 repeats are enough for this longer workout. (Nomenclature: 8x800)
1600s/mile repeats: 1600 repeats, or a mile, is 4 laps on the track. You don’t need to do as many of these, since the distance is quite long (2-6 will do). You will, however, have more recovery time between each repeat (about half the time it took to run the mile). (Nomenclature: 4x1600)
Flying 100s: There are many ways to do this workout, but I’ll recommend my favorite way to fly. Warm up with 10 minutes of light jogging. A 100 is a quarter of one lap (so the distance of one curve or one straight-away). Perform the flying 100s by jogging the curves and then sprinting the straight-aways (or vice-versa). I usually do these for time (15-20 minutes or so) and then cool down with another 5-10 minutes of jogging. Fly on!
Ladders: Ladders are probably my favorite type of repeat because it keeps my body (and mind!) guessing. A typical ladder looks like this: 200-400-800-1600-800-400-200. This means that you would run the repeats in this order, with the appropriate amount of rest in between each. The nice thing about the ladder is that you can modify it to your needs. For example, you could take out the mile, and just run 200-400-800-400-200.
HILL REPEATS
Okay, away from the track now. Hill repeats can be done outside or inside and are a great way to improve your speed on and off any incline!
Outdoors: find a hill in your neighborhood that is not extremely long, but has a considerable incline. Warm up by running to the hill (or jogging on a flat road for 10 or so minutes). Run up the hill at a quick pace, and then recovery by slowly jogging or walking down. Repeat 4-10 times depending on the hill, ability level, or how you’re feeling. Cool down with light jogging.
Treadmill: there are many ways to do a hill workout on a treadmill, but I’ll just give you a basic outline of what I typically do. Warm up with 10 minutes of light jogging. When you are ready, set the incline on the treadmill between 4-10% grade. Run at a good pace for 90 seconds, and then bring the incline back down. Repeat this 4-10 times. Cool down with light jogging without incline. (I usually always have at least a 1% grade on the treadmill to avoid knee injuries).
FARTLEKS
No, this does not mean passing gas to boost you through your run (if only that really worked!) Fartlek is Swedish for “speed play,” and that’s exactly what it is! You can do these just about anywhere – track, treadmill, road, wherever! Whenever you feel like it during a mid-distance run, increase the speed for your desired distance/time. Then come back to the pace you were before. You can do this as many times as you want, and you can mix up the distance/time for each fartlek! Have fun with it, and do as your body/mind pleases!
TEMPO RUNS
Ah, yes. The dreaded tempo run. These were by far my least favorite workout in high school, but man do they work wonders on your speed! Warm up with light jogging for about 10 minutes. Then complete the tempo portion by running at a slightly uncomfortable pace for 10-25 minutes depending on ability level. This pace should be faster, and you shouldn’t be able to hold a conversation during it, but you should be able to hold the pace for the duration of the run (may take some experimenting to find that right pace, just listen to your body). Cool down with 10 minutes of light jogging or walking.
A final note: these workouts are meant to be hard, and if performed right, will hurt like hell. The key is to listen to your body. If something is extremely painful or you feel weak or dizzy – STOP. You want to be in discomfort, not total pain. As always, be sure to take rest days; they are just as important as any workout. Stay hydrated, and try to smile! :)
Good luck! May your feet be light, and your heart full xx
JoEllen [kickin-asphalt]
If anyone would like to add to these workouts, feel free to message me and I’ll edit it into the post with credit!


Cool :)

kickin-asphalt:

You’ve built up endurance, now what? Get those times down and achieve the ever-coveted PR with these speed workouts :)

Disclaimer: I am not a running coach, nor did I get these workouts from an outside source. These are from experience (4 years of high school cross country workouts, and 2 parents that are certified running coaches).

TRACK REPEATS

In their simplest form, track repeats start with an easy 5-10 minute jogging warm up, the repeat workout, and a 5-10 minute cool down. The goal is to push yourself, but try and stay around the same pace for all the repeats (give or take a few seconds). The different types for a standard track (4 laps = a mile) are explained below:

400s: A 400 refers to one lap around the track. Repeats are usually done by running one lap at a reasonably fast clip, and then resting for 1-2 minutes between each 400. Most 400 workouts are between 8 and 12 repeats, depending on skill level and how you’re feeling. You’ll often see the nomenclature as something like 8x400. This means the runner ran a 400 eight times.

800s: One 800 = 2 laps. These are done as 400s are, but with 2-3 minutes of recovery between each. 4-10 repeats are enough for this longer workout. (Nomenclature: 8x800)

1600s/mile repeats: 1600 repeats, or a mile, is 4 laps on the track. You don’t need to do as many of these, since the distance is quite long (2-6 will do). You will, however, have more recovery time between each repeat (about half the time it took to run the mile). (Nomenclature: 4x1600)

Flying 100s: There are many ways to do this workout, but I’ll recommend my favorite way to fly. Warm up with 10 minutes of light jogging. A 100 is a quarter of one lap (so the distance of one curve or one straight-away). Perform the flying 100s by jogging the curves and then sprinting the straight-aways (or vice-versa). I usually do these for time (15-20 minutes or so) and then cool down with another 5-10 minutes of jogging. Fly on!

Ladders: Ladders are probably my favorite type of repeat because it keeps my body (and mind!) guessing. A typical ladder looks like this: 200-400-800-1600-800-400-200. This means that you would run the repeats in this order, with the appropriate amount of rest in between each. The nice thing about the ladder is that you can modify it to your needs. For example, you could take out the mile, and just run 200-400-800-400-200.

HILL REPEATS

Okay, away from the track now. Hill repeats can be done outside or inside and are a great way to improve your speed on and off any incline!

Outdoors: find a hill in your neighborhood that is not extremely long, but has a considerable incline. Warm up by running to the hill (or jogging on a flat road for 10 or so minutes). Run up the hill at a quick pace, and then recovery by slowly jogging or walking down. Repeat 4-10 times depending on the hill, ability level, or how you’re feeling. Cool down with light jogging.

Treadmill: there are many ways to do a hill workout on a treadmill, but I’ll just give you a basic outline of what I typically do. Warm up with 10 minutes of light jogging. When you are ready, set the incline on the treadmill between 4-10% grade. Run at a good pace for 90 seconds, and then bring the incline back down. Repeat this 4-10 times. Cool down with light jogging without incline. (I usually always have at least a 1% grade on the treadmill to avoid knee injuries).

FARTLEKS

No, this does not mean passing gas to boost you through your run (if only that really worked!) Fartlek is Swedish for “speed play,” and that’s exactly what it is! You can do these just about anywhere – track, treadmill, road, wherever! Whenever you feel like it during a mid-distance run, increase the speed for your desired distance/time. Then come back to the pace you were before. You can do this as many times as you want, and you can mix up the distance/time for each fartlek! Have fun with it, and do as your body/mind pleases!

TEMPO RUNS

Ah, yes. The dreaded tempo run. These were by far my least favorite workout in high school, but man do they work wonders on your speed! Warm up with light jogging for about 10 minutes. Then complete the tempo portion by running at a slightly uncomfortable pace for 10-25 minutes depending on ability level. This pace should be faster, and you shouldn’t be able to hold a conversation during it, but you should be able to hold the pace for the duration of the run (may take some experimenting to find that right pace, just listen to your body). Cool down with 10 minutes of light jogging or walking.

A final note: these workouts are meant to be hard, and if performed right, will hurt like hell. The key is to listen to your body. If something is extremely painful or you feel weak or dizzy – STOP. You want to be in discomfort, not total pain. As always, be sure to take rest days; they are just as important as any workout. Stay hydrated, and try to smile! :)

Good luck! May your feet be light, and your heart full xx

JoEllen [kickin-asphalt]

If anyone would like to add to these workouts, feel free to message me and I’ll edit it into the post with credit!

Cool :)

mishion-possible

huffingtonpost:

THIS MAN HAS ALS, AND HIS ICE BUCKET CHALLENGE WILL MAKE YOU LAUGH. THEN IT’LL MAKE YOU CRY

The video begins humorously as Anthony Carbajal, a photographer, dresses up in a neon bikini top and soaps up a car before being doused with ice water. 

So watch the full video here and laugh out loud at the first half and then get ready to tear up in the second half. 

Beautiful.

beautifulpicturesofhealthyfood
bysaber:

Wheatgrass Chia Pudding - Could you believe it’s dairy free, soy free, gluten free, & refined sugar free! One of my favorite snacks, it’s simple healthy and it’s loaded with amazing body & skin benefits thanks to the wheatgrass powder :●reduces inflammation like a boss clearing up skin, helps treat acne ●heals blemishes ●anti-aging ●results in strong hair, nails & gums and it ●promotes weightloss ●aids digestion ●detoxifies the body ●prevents varicose veins aka spider veins ★For the recipe refer previous post on instagram.Part I: http://instagram.com/p/rAUBCSDxxJPart II: http://instagram.com/p/rAVwX-jx0FI highly recommend you get yourself a bottle of @organicburst wheatgrass powder (it lasts several months).Here’s the link & use SABER10 for 10% offhttp://bit.ly/1p7Azsn

bysaber:

Wheatgrass Chia Pudding - Could you believe it’s dairy free, soy free, gluten free, & refined sugar free! One of my favorite snacks, it’s simple healthy and it’s loaded with amazing body & skin benefits thanks to the wheatgrass powder :
●reduces inflammation like a boss clearing up skin, helps treat acne ●heals blemishes ●anti-aging ●results in strong hair, nails & gums and it ●promotes weightloss ●aids digestion ●detoxifies the body ●prevents varicose veins aka spider veins 

★For the recipe refer previous post on instagram.
Part I: http://instagram.com/p/rAUBCSDxxJ
Part II: http://instagram.com/p/rAVwX-jx0F
I highly recommend you get yourself a bottle of @organicburst wheatgrass powder (it lasts several months).

Here’s the link & use SABER10 for 10% off
http://bit.ly/1p7Azsn