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(via i-want-to-be-small)

wow

This entire reading week has been terrible….. health wise.

  • staying up til 3-5 AM then waking up around 3PM
  • eating JUNK FOOD late at night: chips, pop, chocolate
  • no working out

Just writing this is making me feel disgusted and how I let this happen to myself.

First of all… I blame my boyfriend for hanging out with him and his friends late at night and playing computer games til super late at night. I actually cant wait for school to start so I can STOP this and start being healthy again. Im going to have to start making tiny steps:

  • stop eating late at night and drink green tea
  • drink more water
  • go to bed EARLY
  • eat healthy - I will be starting to eat more Korean food since its it filled with healthiness and try to stop being so lazy to actually make healthy foods

Im going to:

  • write up a plan for my diet/fitness
  • print off healthy recipes
  • print off workouts

I need something thats always there for me to see… werid I know but it helps.

I can do this…I feel like I wontbe able to start til after this week sadly…..

I CAN DO THIS!

Edamame

fit-me:

Half a cup of shelled edamame has the same amount of iron as a 4 oz chicken breast, 10% of the RDA. It also has 10% of the RDA of Vitamins C and A, both age-fighting antioxidants. For 120 measly calories, you get 11 grams protein, 13 grams carb, 9 grams fiber and only 2.5 grams of fat. So it is a wonderful whole food way to eat lean.

To cook: Put edamame pods into a steamer for about 3-5 minutes with a touch of salt! Serve.

(via fitnessloveaffair)

justwanttobehealthyandfit: doing these, alternating legs x20, 3 sets = burning spasms in the abs!

justwanttobehealthyandfit:

doing these, alternating legs x20, 3 sets = burning spasms in the abs!

(via i-want-to-be-small)

MOTIVATION

MOTIVATION

(via i-want-to-be-small)

fitbeliever: 1. Frozen Grapes (I used to eat these in college all the time- they are amazing) 2. String Cheese 3. Banana 4. Frozen Banana (peel it first, stick in the freezer overnight- it’s like a yummy popsicle) 5. Low-fat Yogurt 6. Sugar-free or fat-free pudding 7. Apple dipped in Peanut Butter (or spread peanut butter on top of apple slice and top with pecans … so good!) 8. 100-calorie bag of popcorn 9. Applesauce 10. Raw veggies with hummus (my new favorite!) 11. Almonds 12. Apple 13. Skinny S’more (two graham crackers with one roasted marshmallow and one small square dark chocolate) 14. Smoked Beef Jerky (about 1 oz- look for low-sodium!) 15. Chocolate Milk 16. Hard Boiled Egg 17. Sunflower Seeds 18. Cottage Cheese 19. Sliced Cantelope 20. Raisins 21. Pita Bread and Hummus 22. Rice Cakes 23. Sugar-free Jello 24. Dried Fruits 25. Frozen Yoplait Whips Yogurt (these seriously taste like ice cream when they are frozen!) 26. Air-Popped Popcorn 27. Pistachios 28. Clementines (we call them Cuties or Clemmies) 29. Fruit Smoothie (or Kristen’s Green Smoothie- it’s actually delicious!) 30. Handful of olives 31. Pickles 32. Handful of blueberries with 2 tablespoons fat-free Cool-Whip 33. Ants on a Log (celery with peanut butter and raisins) 34.1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice. 35. Peanut Butter and Bananas on whole wheat bread 36. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.) 37. Orange Slices 38. Cherry Tomatoes 39. Graham Crackers 40. Small Green Salad with light dressing 41. Mango smoothie (frozen mango, mango Greek Yogurt, and a small amount of orange juice) 42. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick- my kids love anything on a stick!) 43. Half of a  Cinnamon-Raisin topped with peanut butter and banana slices 44. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden) 45. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender) 46. Animal Crackers 47. Strawberries dipped in fat-free Cool Whip 48. Low-fat tortilla topped with egg salad, shredded carrots and cucumber slices 49. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola)  50. Bowl of bran flakes with 1/2 cup skim milk and berries 51. Guacamole with veggies 52. Triscuit’s Thin Crisps dipped in cottage cheese or hummus 53. Cashews 54. Pretzels 55. Sun Chips (portion control! Read the serving amount on the side!) 56. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese. 57. Sugar Snap Peas 58. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of parmesan cheese or 1/4 cup pasta sauce) 59. Apricots 60. Laughing Cow Light Cheese Wedges 61. Any 100 calorie pack 62. Snack/Granola bar (around 150 calories or less, like Kellogg’s All-Bran, Kashi TLC Trail Mix, or Fiber one Bar) 63. Baked chips (about 7-10) with salsa 64. Soy Chips 65. Protein Bar 66. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes) 67. Wrap (I like a slice of turkey, swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla) 68. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top) 69. Bean Salad 70. Broccoli Florets 71. Peaches and Cottage Cheese 72. Chopped Red Peppers (dipped in fat free ranch) 73. V8 Vegetable Juice 74. Tuna with Triscuit crackers 75. Cooked and Cubed Chicken Breast 76. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds) 77. Dates with almond butter or rolled in coconut 78. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave - adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good) 79. Watermelon 80. Cubed Apples and Cubed Cheese (this was my husband’s favorite after-school snack when he was little) 81. Craisins (I love to eat these with almonds- it’s a good combo) 82. Goldfish Crackers 83. Edamame 84. Cheesy Roasted Asparagus (four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°) 85. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard) 86. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic) 87. Oatmeal 88. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth) 89. Lime Sherbet (1/2 cup serving) with sliced kiwi 90. Apple Chips (dehydrated apples- they are so good!) 91. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yogurt for an added twist!) 92. Lettuce wrap (try two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf) 93. Pecans (try five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon) 94. Chocolate Covered Strawberries (dip 5 strawberries in 2 squares of dark chocolate- that is still good for you, right?!) 95. Honeyed Yogurt (½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey) 96. Blackberries (so good mixed with plain yogurt) 97. Frozen Mangos 98. Tropical Juice Smoothie (¼ cup pineapple juice, orange juice, and apple juice, blended with ice) 99. Healthier Banana Bread 100. Peanut Butter Yogurt Dip with fresh fruit  To print this list out, CLICK HERE. [x]

fitbeliever:

  • 1. Frozen Grapes (I used to eat these in college all the time- they are amazing)
  • 2. String Cheese
  • 3. Banana
  • 4. Frozen Banana (peel it first, stick in the freezer overnight- it’s like a yummy popsicle)
  • 5. Low-fat Yogurt
  • 6. Sugar-free or fat-free pudding
  • 7. Apple dipped in Peanut Butter (or spread peanut butter on top of apple slice and top with pecans … so good!)
  • 8. 100-calorie bag of popcorn
  • 9. Applesauce
  • 10. Raw veggies with hummus (my new favorite!)
  • 11. Almonds
  • 12. Apple
  • 13. Skinny S’more (two graham crackers with one roasted marshmallow and one small square dark chocolate)
  • 14. Smoked Beef Jerky (about 1 oz- look for low-sodium!)
  • 15. Chocolate Milk
  • 16. Hard Boiled Egg
  • 17. Sunflower Seeds
  • 18. Cottage Cheese
  • 19. Sliced Cantelope
  • 20. Raisins
  • 21. Pita Bread and Hummus
  • 22. Rice Cakes
  • 23. Sugar-free Jello
  • 24. Dried Fruits
  • 25. Frozen Yoplait Whips Yogurt (these seriously taste like ice cream when they are frozen!)
  • 26. Air-Popped Popcorn
  • 27. Pistachios
  • 28. Clementines (we call them Cuties or Clemmies)
  • 29. Fruit Smoothie (or Kristen’s Green Smoothie- it’s actually delicious!)
  • 30. Handful of olives
  • 31. Pickles
  • 32. Handful of blueberries with 2 tablespoons fat-free Cool-Whip
  • 33. Ants on a Log (celery with peanut butter and raisins)
  • 34.1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
  • 35. Peanut Butter and Bananas on whole wheat bread
  • 36. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.)
  • 37. Orange Slices
  • 38. Cherry Tomatoes
  • 39. Graham Crackers
  • 40. Small Green Salad with light dressing
  • 41. Mango smoothie (frozen mango, mango Greek Yogurt, and a small amount of orange juice)
  • 42. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick- my kids love anything on a stick!)
  • 43. Half of a  Cinnamon-Raisin topped with peanut butter and banana slices
  • 44. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden)
  • 45. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender)
  • 46. Animal Crackers
  • 47. Strawberries dipped in fat-free Cool Whip
  • 48. Low-fat tortilla topped with egg salad, shredded carrots and cucumber slices
  • 49. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola) 
  • 50. Bowl of bran flakes with 1/2 cup skim milk and berries
  • 51. Guacamole with veggies
  • 52. Triscuit’s Thin Crisps dipped in cottage cheese or hummus
  • 53. Cashews
  • 54. Pretzels
  • 55. Sun Chips (portion control! Read the serving amount on the side!)
  • 56. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese.
  • 57. Sugar Snap Peas
  • 58. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of parmesan cheese or 1/4 cup pasta sauce)
  • 59. Apricots
  • 60. Laughing Cow Light Cheese Wedges
  • 61. Any 100 calorie pack
  • 62. Snack/Granola bar (around 150 calories or less, like Kellogg’s All-Bran, Kashi TLC Trail Mix, or Fiber one Bar)
  • 63. Baked chips (about 7-10) with salsa
  • 64. Soy Chips
  • 65. Protein Bar
  • 66. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)
  • 67. Wrap (I like a slice of turkey, swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla)
  • 68. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top)
  • 69. Bean Salad
  • 70. Broccoli Florets
  • 71. Peaches and Cottage Cheese
  • 72. Chopped Red Peppers (dipped in fat free ranch)
  • 73. V8 Vegetable Juice
  • 74. Tuna with Triscuit crackers
  • 75. Cooked and Cubed Chicken Breast
  • 76. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds)
  • 77. Dates with almond butter or rolled in coconut
  • 78. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave - adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good)
  • 79. Watermelon
  • 80. Cubed Apples and Cubed Cheese (this was my husband’s favorite after-school snack when he was little)
  • 81. Craisins (I love to eat these with almonds- it’s a good combo)
  • 82. Goldfish Crackers
  • 83. Edamame
  • 84. Cheesy Roasted Asparagus (four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°)
  • 85. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard)
  • 86. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic)
  • 87. Oatmeal
  • 88. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth)
  • 89. Lime Sherbet (1/2 cup serving) with sliced kiwi
  • 90. Apple Chips (dehydrated apples- they are so good!)
  • 91. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yogurt for an added twist!)
  • 92. Lettuce wrap (try two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf)
  • 93. Pecans (try five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon)
  • 94. Chocolate Covered Strawberries (dip 5 strawberries in 2 squares of dark chocolate- that is still good for you, right?!)
  • 95. Honeyed Yogurt (½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey)
  • 96. Blackberries (so good mixed with plain yogurt)
  • 97. Frozen Mangos
  • 98. Tropical Juice Smoothie (¼ cup pineapple juice, orange juice, and apple juice, blended with ice)
  • 99. Healthier Banana Bread
  • 100. Peanut Butter Yogurt Dip with fresh fruit 

To print this list out, CLICK HERE.

[x]

(via i-want-to-be-small)

fitnessloveaffair:

Five Minute Yoga Workout

Open your body and strengthen your muscles in this quick yoga practice with Tara Stiles.

fitnessloveaffair: Get Your Best Legs First know that you can’t reduce fat in just one place. Your body takes a little bit of fat from everywhere, more or less in some places due to your genetics. Doing a ton of leg exercises isn’t necessarily going to make all that fat disappear, at least not by itself. We do these exercises to shape and tone the muscles so your legs have a great shape. If you aren’t eating healthy and doing cardio those sexy muscles are going to be hidden no matter how many squats you do. Gaining muscle helps, it increases the metabolism thus burning more calories, but you have to work the rest of your body and have a clean diet too. Try to do one video or pick five exercises and do 3 sets of 8-12 reps (or until you feel the burn) about 3-4 days a week. Do cardio 3-5 days a week too, it can be running, biking, swimming, Zumba, kickboxing, whatever gets your heart pounding and sweat dripping. You can combine strength workouts and cardio into the same day if you want. Make sure to eat protein after your workouts, it helps build muscle! These are, in my opinion, the best thigh and leg exercises and videos. I’ve included links to instructions for most of the exercises and a variety that you can do at home or at the gym. If you workout at home try to get some 8-10 lbs dumbbells, or get a backpack/duffel bag and fill it with heavy books to challenge yourself. If you have access to a gym try these machines & equipment: the leg/hamstring curl machine the leg press machine the leg abductor/adductor machines squats with a barbell and/or dumbbells barbell deadlifts  lunges with dumbbells bulgarian split squat If you don’t have access to a gym try these exercises at home: wall squats jump squats bridge/hip lifts (try them with your feet on a chair/bed) hip lifts on a balance ball (you’ll get an almost instant burn!) leg lifts inner thigh lifts the fire hydrant sumo squats suicides These are my favorite leg videos: Inner Thigh Insanity Slimmer Inner Thighs Legs & Thighs Workout Booty Blasting Stair Circuit Legilates Leg Workout Long Lean Legs Workout POP Kicks Kickboxing Bikini Beach Bum Tone It Up Legs & Core

fitnessloveaffair:

Get Your Best Legs

First know that you can’t reduce fat in just one place. Your body takes a little bit of fat from everywhere, more or less in some places due to your genetics. Doing a ton of leg exercises isn’t necessarily going to make all that fat disappear, at least not by itself. We do these exercises to shape and tone the muscles so your legs have a great shape. If you aren’t eating healthy and doing cardio those sexy muscles are going to be hidden no matter how many squats you do. Gaining muscle helps, it increases the metabolism thus burning more calories, but you have to work the rest of your body and have a clean diet too.

Try to do one video or pick five exercises and do 3 sets of 8-12 reps (or until you feel the burn) about 3-4 days a week. Do cardio 3-5 days a week too, it can be running, biking, swimming, Zumba, kickboxing, whatever gets your heart pounding and sweat dripping. You can combine strength workouts and cardio into the same day if you want. Make sure to eat protein after your workouts, it helps build muscle!

These are, in my opinion, the best thigh and leg exercises and videos. I’ve included links to instructions for most of the exercises and a variety that you can do at home or at the gym. If you workout at home try to get some 8-10 lbs dumbbells, or get a backpack/duffel bag and fill it with heavy books to challenge yourself.

If you have access to a gym try these machines & equipment:

If you don’t have access to a gym try these exercises at home:

These are my favorite leg videos:

need motivation to get fit!!!

need motivation to get fit!!!

(via fitnessloveaffair)

prettybalanced: Scrambled Egg and Salsa Wrap Good idea for a meal!

prettybalanced:

Scrambled Egg and Salsa Wrap

Good idea for a meal!

(via fitnessloveaffair)