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Self Image

I watch A LOT of TLC and lately a couple shows have got me thinking about how people portray themselves when they look into the mirror. We all don't have the same goals, but the one idea that everyone seems to share is to be healthy and happy in our own skin. One show that really motivates and uplifts me is My Big Fat Fabulous Life. Whitney Thore is a ray of sunshine! She is such a motivating and inspiring person. I admire her strive for success, but on her journey she doesn't lose sight of the most important thing..being happy in her own skin. She chooses to rise above everything and show us that you create your own life. She didn't pity herself and let it tear her down she rose above her weight and made a fabulous journey that we are lucky enough to share with her. It's not always easy to stay motivated though. She shares with us the ridicule she received about her weight and her body. It breaks my heart to see someone being judged because of the way they look. Let your haters be your motivators. We are all different! Keep your judgment to yourself. A kind and uplifting word can go a long way. Also don't compare yourself to other people. Everyone you aspire to look like all started at the bottom. They set goals and made it happen. Let them be motivation to you knowing that you to will reach your goals.

Be happy in your own skin! That's all that matters! You deserve to be the best you possible. You only get one life, so make every second worth it. Stay motivated and enjoy the journey in the process :)

#nobodyshame #behappy #behealthy #lovelife #whitneythore

Let's talk yoga!

Merry Christmas Everyone!

One thing I love just as much as lifting weights is yoga. Not only does it relieve so much of my stress, but every move I learn pushes me to challenge myself even more. From beginner to advanced there are so many moves you can learn. Yoga studios are awesome if you want guided instruction, but if you don't have the time or the cash websites like Pinterest, or books are great places to start. There are so many health benefits to doing yoga why wouldn't you?! Some of those benefits being:

- Increased Flexibility

- Increased Muscle Strength and Tone

- Balanced Metabolism

- Weight Reduction

- Good Circulation

These are just a few of the awesome health benefits to yoga. What I love the most is learning something new and finding that center of balance where you feel grounded. That's what yoga is about..bringing the body and mind together in a harmonious experience. Take the time out of your busy week this new year to clear your mind and be one with yourself. Anyone can do it! It's almost the new year, add it to your new year's list!

I'm back everyone!!

I know I've been in hibernation, but I'm back full force now and can't wait to start sharing new things with you guys!

Anyone that knows me knows I LOVE smoothies! So here is a post workout pick me up I drink after I hit the gym..

Strawberry Mango Smoothie 1c. Nonfat/Sugar Free Greek Yogurt 2c. Vanilla Almond Milk 1c. Strawberries 1c. Mangos 1 scoop Vanilla Whey Protein 1-2 tsp. Splenda BCAA’s (optional) Ice

Blend together and enjoy!

This mixture of protein and carbs after your workout will help to refuel the body and build muscle!

#strawberrymango #smoothie #postworkout #eatclean #nomnom

Kiss my abs!

Whether you want a flat tummy or ripped abs we all want that core we can be proud to show off in our bathing suits. My advice.. stay consistent in the gym and eat clean! Abs don't come easy and if you don't have the dedication and motivation, then the slow progress might just destroy your motivation and make you lose sight of your goal! Stay strong! Abs are something you can workout on a daily basis. A few minutes a day or 20 minutes of tummy fat burning in the gym every other day will help you to reach your goals faster. Eating clean is a must! I'll post links to awesome ab workouts I love to do below. You've got this! You can achieve anything you set your mind to. Be proud of the body you have and keep it healthy! You only get one! Ab links:

Bodybuilding.com has everything you need! http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals

BodyRockTv love love love! Lisa has awesome core videos! http://www.dailyhiit.com/videos/hot-fit-hiitcore-3 pinterest.com also has a TON of workout ideas and pictures to use! Just type in ab workouts in the search bar.

#pinterest #bodybuilding.com #kissmyabs #abs #motivation #workhard #bodyrocktv

12 weeks of hard work and eating right! You can achieve anything you set your mind to! Don’t give up because it takes time. Results aren’t instant!

#abs #trainmean #work hard #progress #alifeoffit

Just shut up and squat!

For me my legs are a constant battle! That is why I do them twice a week. I have noticed a lot of progress, but the key is to stay consistant! Results don't happen over night! I try to change my leg routine every time. And BEWARE of the 2 day lag! If you push yourself and show yourself what you can truly do, then you will be sore and day number 2 tends to be the worst! My suggestion.. the foam roller!

Leg Workouts!

Quads: - Squats (body weight, barbell, dumbbell; just squat like you mean it!) - Lunges - Step Ups - Hack Squats - Leg Press

Hamstrings: - Box Jumps - Deadlifts - Hamstring Curls - Split Squats

Inner Thighs: - Side Leg Raise - Plie Squats - Thigh Abd/Add Machine

Calves: - Calve Raises (bodyweight, dumbbell, barbell, etc.)

The Stair Stepper also works wonders!!

Not only will leg workouts help to tone the legs, but certain exercises like squats will help tone your gluts as well!!

Eating clean ..

Good Evening All!

Sunday is the day I take to prep all my meals because I have the most free time and it helps me to get my week started off right. While I was prepping it made me think about how my diet has such a huge impact on how I look. I'm about 8 weeks out from my first NPC competition and it's so crucial that I get it right. "Diet" though, is one word that a lot of people have a misconception about. Let's start off by getting it straight; diet is defined as "the kinds of foods a person habitually eats." It's not some gross meal plan designed to help you loose weight. I know I keep preaching this, but exercise alone is not going to help you lose the weight, or in some cases gain the weight that you want! At first it might seem overwhelming, but once you get it right it's so easy! The littlest things like cutting out refined sugars and fried foods can make a world of difference. Look for healthier alternatives that are better for you, but also taste great! Pinterest will be your best friend when it comes to finding recipes. Honestly Weight Watchers is right when they say you can eat what you want just in moderation. Watch labels folks! I can't stress that enough. And if you're wondering how to moderate your meals, just go by your macros. I'll post a link to a website that explains and calculates it for you!

http://www.iifym.com/

Good Morning :)

One month progress I went from bulking up to leaning out .. like I said folks, diet is a big deal!

Tone it up ..

So as promised, but a little late, here are some workout routines I do in order to tone and target certain areas. I'm going to go ahead and give you a heads up .. ABS are made in the KITCHEN! Adjusting your diet and being consistant in the gym are going to give you the best results.

Tomorrows agenda: Cardio & Back

Cardio: Take a second to warm up your legs with a brisk walk. I normally do this for a quarter of a mile. Once I've reached that .25 of a mile I start running at a speed of 6 and increasing that speed every quarter of a mile. So it kinda looks like this... .25 mile - 6 .50 mile - 6.5 .75 mile - 7 Try to push yourself to go faster, but make sure it's not too fast that you won't be able to run it. Once I've reached the mile, I slow down to a walk, normally at a speed of 3.8 - 4, then increase the incline starting at 5 and increasing it by 5 until I've reached 2 miles. So.. 1 mile - 5 1.25 - 10 1.5 - 15 1.75 - 20 If the speed feels too fast for the height then decrease the speed where you feel comfortable. Walking on an incline like this is really going to tone your gluts and hamstrings! Back: For my back I start out with a light routine to warm it up. Normally I choose three back workouts and do them in a circuit. A lot of reps with a light weight is the way to go. Once I've done my warm up I move on to my main routine. I normally choose about 5 workouts to target what I want for the day.

Upper Back: Pull Downs Barbell Rows Dumbbell Rows Cable Rows (if you prefer a machine over free weights) Pull Ups

Lower Back: Deadlifts Hyperextensions Goodmornings These are just a few of the workouts out there that target back, but also some of my favorite! Keep in mind form! Your back is one of the worst areas you can injure. If you need to look up videos of proper form, or ask a trainer for some assistance. I will also be posting progress photos as promised!

I'm wayy past due on posting some more stuff! I apologize! I'll be posting some new stuff tonight after I battle the Christmas Shopping rush! Until then I'll leave you with this ..

It dosen't get easier, You just get stronger!

80% Diet?

So I'm back again today with some more info about diet. I've done a lot of research these past couple weeks on how to get it right. Not saying I don't slip up a few times a week and feed the fat kid inside of me, but we are all human! Keep in mind these are all things that I have found that benefit me and my goals. I'm not prescribing anyone a diet plan just helping out by providing research that I've found successful through trial and error. The one thing that has made all the difference for me was replacing my 3 meals a day with eating every 3-4 hours. Now let's take this moment to clarify that when you eat that often you have to reduce your portions! From reading websites like Livestrong, BodyBuilding, and getting info from my nutrition book .. eating that often not only boosts your metabolism, but keeps your body from storing calories as fat cells because you have a constant supply of food for energy! My question was, "What do I eat each meal?" Well for the most part a balanced meal is the best. If you're not a big fan of veggies, then get over it or find one you like! Veggies can help to prevent heart disease, cancer, diabetes, and etc.! Since I'm trying to gain weight though I have to focus a little more on calorie dense foods. I also had to increase the amount of calories I consume per day because if I'm losing more calories in my exercise than I consume, then there would be no gain! Now this dosen't mean I can eat pizza, brownies, junk food, and etc. to get these extra calories! I had to find healthy alternatives. Once I got that down it was a lot easier! It seems difficult at first, but once you get the idea it's a piece of cake..speaking figuratively!

I'll post later on about the healthy alternatives I've been using, what my daily plates look like, food fun facts, food "myths", and some other cool things! I'm going to call it a night for now!

Sweet Dreams!

Good Morning All!

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