(Source: tornater)

fearsomesymmetry:

Do you guys know how to warm up before exercising?  Did you know that stretching a cold muscle is an awful, horrible idea?  Muscles perform so much better once they’re warm, and they only get warm by working!
Try some dynamic stretching.  These ones are kind of low intensity without movement but you could try some of them while walking back and forth across a short distance.
My favorite isn’t on here but it’s THE FRANKENSTEIN, you walk with your hands out in front of you Mummy-style and as you walk you try to kick your hands.  I do my hands at eye/forehead level.  Hand walks are also a really great way to get the blood flowing.   
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fearsomesymmetry:

Do you guys know how to warm up before exercising?  Did you know that stretching a cold muscle is an awful, horrible idea?  Muscles perform so much better once they’re warm, and they only get warm by working!

Try some dynamic stretching.  These ones are kind of low intensity without movement but you could try some of them while walking back and forth across a short distance.

My favorite isn’t on here but it’s THE FRANKENSTEIN, you walk with your hands out in front of you Mummy-style and as you walk you try to kick your hands.  I do my hands at eye/forehead level.  Hand walks are also a really great way to get the blood flowing.   

(via fitvillains)

blogilates:

What Food to Eat to Burn the Most Calories!
This is called the “Thermic Effect” which is the amount of energy you use to digest, absorb, and eliminate the food you ingest. It’s like how much you pay to eat. One of the only times I am more than willing to pay for something :)
Types of Food & Energy Amounts Needed to Process
Fats have a thermic effect of about 3%
Fibrous vegetables and fruit have a thermic effect of about 20%
Proteins have a thermic effect of about 30%
In general, your body will use 10% of the calories you consume to process the foods you eat. So if you eat a 100 calorie snack, you’ll really only be consuming 90 cals as 10 went to digesting it. But if you took down a pure protein shake or 100 cal piece of chicken breast, you would only be consuming 70 cals as 30 went to digestion! Cool huh?
Just keep in mind that if you want to up your protein intake that you still stay within your daily caloric range for weight maintenance or loss. Don’t just eat more protein on top of what you’re already doing. Replace.
Now you can see why I love my protein and steamed veggies!
Reference: http://www.livestrong.com/article/320370-how-many-calories-does-digestion-use-up/

blogilates:

What Food to Eat to Burn the Most Calories!

This is called the “Thermic Effect” which is the amount of energy you use to digest, absorb, and eliminate the food you ingest. It’s like how much you pay to eat. One of the only times I am more than willing to pay for something :)

Types of Food & Energy Amounts Needed to Process

  • Fats have a thermic effect of about 3%
  • Fibrous vegetables and fruit have a thermic effect of about 20%
  • Proteins have a thermic effect of about 30%

In general, your body will use 10% of the calories you consume to process the foods you eat. So if you eat a 100 calorie snack, you’ll really only be consuming 90 cals as 10 went to digesting it. But if you took down a pure protein shake or 100 cal piece of chicken breast, you would only be consuming 70 cals as 30 went to digestion! Cool huh?

Just keep in mind that if you want to up your protein intake that you still stay within your daily caloric range for weight maintenance or loss. Don’t just eat more protein on top of what you’re already doing. Replace.

Now you can see why I love my protein and steamed veggies!

Reference: http://www.livestrong.com/article/320370-how-many-calories-does-digestion-use-up/

(via blogilates)

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(via chariotthe)

Fit Villains: Selfish, Shameless, Sassy, Fitness.: Turbo Avocado Wraps - via Chalene Johnson

fitvillains:

These, are freaking delish! Easy, vegetarian and will give you enough energy to get through your day!

As seen in Turbo Fire, Fuel the Fire booklet.

More about Turbo Fire here!

Serves 6 

Ingredients:

3 avocados, peeled, pitted, and, mashed
¼ cup red onion
¼ tsp. garlic salt
¾…
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(Source: theyogabox)

dominicbass:

i actually live on green tea

dominicbass:

i actually live on green tea

(via dominiccoze)

edatrix:

staygoldenkeeks:

I’ll take one of each please.

open face inspiration.
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edatrix:

staygoldenkeeks:

I’ll take one of each please.

open face inspiration.

(Source: )

surfnrunnr:

Wash your fruits and veggies! 
Even if organic, you should soak and wash your fruits and veggies very well. This is how the water looked like after soaking Organic Driscoll strawberries! Gross!! 
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surfnrunnr:

Wash your fruits and veggies! 

Even if organic, you should soak and wash your fruits and veggies very well. This is how the water looked like after soaking Organic Driscoll strawberries! Gross!! 

(Source: surfnrunnr)

Blogilates: Fitness, Food & lots of Pilates: Easy Summer Berry Sorbet

blogilates:

Today I was craving ice cream sooooooooooo bad but I promised myself that I would not buy any new food until I move. (My fave is Trader Joe’s Premium French Vanilla Ice Cream by the way!) I have 3 more days here in Boston and I’m cleaning out my fridge as best as I can before the big move to the…

(Source: blogilates)