fit-frenzy

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curvythoughts:

Jungle Squat: Start out in a basic squat position, making sure your knees are not extending beyond your toes and with weight distributed evenly on your heels. Pivot to the right 90 degrees on left foot while maintaining the squat position. Pivot back to starting point, staying in squat position and then pivot to the left 90 degrees on right foot. Pivot back to starting point and come out of squat position. While standing up, do not lock your knees. This isone Jungle Squat; repeat for one minute.
Reverse V Lunges: Starting from the standing position, lunge backward at a 45-degree angle to the right, making sure your left knee does not extend over your foot. Explode from that lunge position back to the standing position. With only enough time to regain balance, lunge right back down, on the left side, going backward in another 45-degree angle. Explode back from lunge to standing postion to complete one repetition; repeat for one minute.
Cardio - Lateral Jumps: Starting from the standing position with feet a little wider than shoulder-width, squat down and touch the floor. Explode into a lateral jump moving to the right. As you jump, reach your hands above yourself. Land with legs apart and go right into the squat position again, squatting down and touching the floor. Explode back up jumping to the left and landing softly again. Repeat for two minutes.
Abs - Inch Worms: Starting from plank position like you are going to do a pushup, walk your feet towards your hands in baby steps. Once you get to the point when you have to start bending your legs, start walking your hands forward in baby steps until you are back in the plank position. Repeat for one minute.
*Tip: Always keep your core tight and stay hydrated.

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fit-and-slim:

50 EASY 3-INGREDIENT BREAKFASTS
1. Steel-cut oatmeal, low-fat plain yogurt, ground flaxseeds 2. Eggs, diced tomatoes and mushrooms3. Broiled grapefruit with honey and cinnamon4. Grilled salmon and asparagus with a poached egg on top5. Whole-grain waffles with berries and a drizzle of maple syrup6. Yogurt (your choice of flavor and type), fruit (mix and match with the yogurt flavor) and granola or cereal (again, any of your favorites will do)7. Avocado, mango and Greek yogurt, pureed in a blender8. A whole-wheat English muffin, one egg and a MorningStar maple-flavored vegetarian sausage patty9. Steel-cut oatmeal, shredded zucchini and crumbled goat cheese10. Plain Greek yogurt, fresh blueberries and a drizzle of real maple syrup11. Cooked oatmeal, 1 tablespoon of peanut butter, 1 sliced banana12. Whole-wheat English muffin with egg and tomato13. Sautéed spinach and onions sprinkled with cheese14. Cottage cheese, cucumber and rice cakes15. Carb Balance flour tortilla, scrambled egg and smoked salmon16. Half a cup of black beans, half a cup of a sweet onion and 2/3 cup frozen corn sautéed together into a hash17. Eggs scambled with 1 roma tomato & fresh spinach18. Wheat toast, peanut butter and sliced bananas19. Trader Joe’s organic High Fiber O’s, fresh blueberries and skim milk20. Whole-wheat sourdough toast topped with smoked salmon and Greek yogurt21. 1 cup homemade yogurt, 1 organic banana and 1/2 cup fresh organic blueberries blended into a smoothie22. Freezer pancakes (pancakes you made over the weekend, frozen, then reheated in the microwave—that counts as one ingredient, right?) topped with frozen berries warmed in the microwave and a little butter23. Chopped fresh baby spinach and diced red peppers sauteed in olive oil and scrambled with eggs24. Corn tortilla scrambled together with one egg and fresh salsa25. Quinoa with pears and vanilla26. Honey-roasted peanut butter spread on a banana and rolled in coconut27. Sauté chopped chard until almost wilted, make a hole in the center, crack an egg into the hole and cook. Serve with a slice of whole-wheat toast.28. Almond butter, whole-wheat toast and raisins29. A packet of oatmeal, one container of light yogurt and one piece of whatever fruit strikes my fancy for the day!30. A small serving of last night’s leftovers, a piece of in-season fruit and a small glass of milk31. Black rye bread with slices of a salted avocado32. Take one whole egg (and one egg white) and scramble with a fork in a cereal bowl. Chop one wedge of light Laughing Cow cheese and scatter it over the egg. Top with 1/4 cup fresh salsa, and then microwave until desired consistency is reached.33. Traditional oats (uncooked), almond milk and chia seeds. 34. Chopped cantaloupe or melon, mint and plain yogurt35. Whole-wheat waffle, natural peanut butter, sliced bananas36. Greek yogurt, cubed Granny Smith apple, freshly toasted sliced almonds37. Grits with soy cheese and a poached egg38. Protein pancakes with almond butter and banana39. Chia pudding (vanilla almond milk & chia seeds) with fresh blueberries40. Kashi cereal, Silk soymilk and fresh fruit41. Toasted sprouted-grain English muffin, scrambled Egg Beaters and low-fat cheese42. Plain yogurt, granola, agave nectar.43. Fresh fruit, whole-wheat toast and two eggs44. Eggs, oatmeal and fruit45. 1/2 of a Fiber One English muffin, 1/2 cup low-fat cottage cheese and a peach46. Greek yogurt, fresh berries & Stevia smoothie47. Whole-wheat flax waffle, Greek yogurt, fresh-picked raspberries48. 9-grain toasted baguette topped, tomato slice and egg 49. 1/2 cup scrambled Egg Beaters, a slice of soy cheese and almond milk50. Summer vegetable hash with poached eggs and toasted nori
What’s your favorite 3-ingredient breakfast?

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10 Things You Should Add To Your Fitness Program

imperfectatbest:

These are probably the 10 biggest things I see missing from most fitness programs. I’ll write on these in detail at some point, but here is just a quick list. If you are already doing all of these, consider yourself awesome, if you aren’t consider yourself on the road.

1. Dynamic Warmup

Too many people just static stretch and jog before they train. Get moving, add some dynamic stretching and intensity to your warmup, I guarantee you’ll see a diference.

2. Mobility/Flexibility

Working out creates a lot of tension patterns and causes muscles to tighten and sometimes even shorten. Keep loose by doing mobility daily. Check out the Mobility WOD for some ideas.

3. Tension Release

Foam rolling, massage, lacrosse balls, and med balls. All these are tools that can be used for myofascial release. Stress causes tension and muscles to lock, you gotta work that out. This also should be done daily.

4. Heavy Lifting

Mostly missing from women’s programs, but quite a few men too. No matter what your fitness goal is, heavy lifting will help you get there. It jacks up the production of all those good hormones, and gets rid of those ones you don’t want. (Always make sure to keep good form and have a spotter when lifting heavy)

5. Lateral Movement

A lot of movements stay in the sagittal plane. Moving left to right and even incorporating twisting movements is gonna help you get stronger, and prevent the development of tension patterns.

6. Dynamic (Speed) Work

Most lifting is done slowly, especially when you get to a heavier weight. Instead of moving a heavy weight slowly, occasionally drop the weight and move it as fast as possible. This is great for training the central nervous system and will help you get stronger and faster.

7. Sprints

Jogging is ok, sprinting amazing. Sprinting will destroy all the fat on your body while making you stronger and more agile. Don’t believe me? Look at any olympic sprinter.

8. Jumping

On the same level as sprints. Being able to move your own bodyweight explosively is going to be extremely beneficial no matter what your goals might be.

9. Unilateral Work

Working both legs or arms at the same time is great, but especially with a barbell, the dominant side will take over and compensate. Add single leg and arm movements into your routine and watch your progress skyrocket.

10. Added Weight Running/Pulling/Pushing

Wether its a weighted vest, or a prowler. Pushing, pulling and running with added weight is great for endurance and explosiveness. Even attaching a rope to an old tire and dragging it around is great.

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45+ Awesome Workouts Links

healthyisfabulous:

Cardio & High Intensity Interval Training (HIIT)

Tone It Up Beach BABE video

BodyRock.tv Hot Body Workout video

BodyRock.tv 4 Minute Workout video

BodyRock.tv Hardest Workout Ever video

BodyRock.tvHard Bodies Getting Harder Workout

BodyRock.tv 6 Minute Workout video

BodyRock.tv Run The World Workout video

BodyRock.tv Hot Attack video

~

Jillian Michaels

Ripped in 30

Week 1

Week 2

Week 3

Week 4

30 Day Shred

Level 1

Level 2

Level 3

6 Week Six-Pack

Level 1

Level 2

Yoga Meltdown Level 1 & 2

Banish Fat Boost Metabolism

No More Trouble Zones

~

All Over Body Toning

Tone It Up Arms, Abs, and Legs Pyramid video

Tone It Up Bikini Abs & Thighs video (with yoga ball)

Tone It Up Sandcastle Workout video

Tone It Up Bikini Body Workout with Self Magazine!

Tone It Up Bikini Blast Circuit Workout video

Tone It Up Bikini Body Workout with Self Magazine!

Pop Pilates Till The World Ends video

Pop Pilates Summer Slimdown Part 1 & Part 2

Bodyrock.tv I’m Into You Workout video

skinnyyogagirl’s 1000 Rep Workout

skinnyyogagirl’s Full Body Cardio & Strength Workout

skinnyyogagirl’s Burning Body Workout

~

Abs

Pop Pilates Flat Abs Challenge video

Pop Pilates 3 Minute Ab Challenge video

Tone It Up Tighten & Tone Your Abs video

Tone It Up Itty Bitty Bikini video

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Legs & Butt

Pop Pilates Slimming Inner Thighs & Calves video

Pop Pilates Inner Thigh Insanity video

Pop Pilates Saddlebag Shaver video

Pop Pilates Standing Pilates for Legs, Butt & Obliques video

Pop Pilates Butt Blaster video

Tone It Up Bikini Beach Bum video

BodyRock.tv Abs Now Workout video (I know it says abs but it works the thighs more)

BodyRock.tv 300 Squats Challenge

skinnyyogagirl’s Legs & Butt Workout

~

Yoga

Dashama Sun Salutations video

Dashama Sun Salutations 2 video

Dashama Hip Stretches

Tara Stiles Bend It Like Tara video (my favorite stretching video)

sadienardini 40 minute yoga weight loss videos Part 1, Part 2, Part 3, Part 4

exercisetv.tv Yoga Fitness Plus 45 minute video

exercisetv.tv Beginner Yoga 20 minute video

exercisetv.tv Yoga Sculpt 30 minute video

exercisetv.tv Yoga Fitness Fusion 45 minute video

Yogis Anonymous Hurts So Good Power Yoga 95 minute video

Yogis Anonymous Blissed Flow Yoga 90 minute (love love love this one!)

Post Running Stretch video from FlexibleWarriorYoga