Work. Sweat. Achieve.

Hi I’m Claudia ♥ Absolute veggie addict, gym-rat wannabe, part-time dancer (mostly around my room) and full time health chef! Welcome to my fitness blog! I have been on this fitness rollercoaster for over 3 years and recently becoming a full time student has made it even more complicated BUT basically, I'm a girl trying to get where many people are trying to get- fit, healthy and in the body I've only dreamt of. Join me on my journey to be motivated and inspired on how to fit FITNESS (See what I did there ;) )and health into your life but only if you are brave enough & determined to work hard for it. xo Instagram: timetoworksweatachieve

[anastasialifts]

Some people say they wanna lose weight and get fit to be healthy, and people applaud them, they really do, except - being fit or skinny does not actually imply you’re healthy.

More than that, I think it’s a crappy motivator. Getting fit to become healthy is probably harder than quitting smoking to prevent cancer. It’s a far fetched goal you have no option of measuring or tracking. Being in the best shape of your life takes effort. It takes dedication and it needs to be driven by something more than being healthy somewhere in the far future.

So lets get some things straight.

Im not into fitness because I want to be “healthy”, Im not eating right because I want to get down all my freaking vitamins.

I don’t want to wake up in the morning and spend 30 minutes debating whether something is flattering or not, I don’t want to spend my life feeling heavy and bloated, I don’t want to spend my days binge watching tv shows or scrolling endlessly down meaningless pixels.

I train because it makes me feel ALIVE. I eat well because it feels RIGHT. I want to fulfil my potential, better myself every day and live life to the fullest.

Health is an optional bonus, but it’s not the reason Im doing this.

When you stop growing, you start rotting

[time-to-work-sweat-achieve]

It's time for change💕

[for3versucceeding]

YOU AREN’T GOING TO SEE ANY PROGRESS UNTIL YOU GET YOUR NUTRITION IN LINE. IT’S NOT MAGIC. YOU CAN’T JUST HOPE FOR IT. YOU HAVE TO WORK FOR IT.

[time-to-work-sweat-achieve]

[time-to-work-sweat-achieve]

[nikewomen]

Don’t let you stop you. 

[smoothmangu]

I love this!!!!! I’ve watched it so many times on and off tumblr

[time-to-work-sweat-achieve]

Let's get this straight, girls:

Cardio: Required for fat loss. HIIT is said to be the most effective cardio for fat loss.

Strength/Weight training: Required for toning and definition. You won’t get abs or lean-looking legs without strong muscles. Lift heavy.

Good nutrition: Required for all of the above. Always remember, 70% diet, 30% exercise. Keep your intake in check.

The “Beach Body” requires all three of these elements. No matter how much cardio you do, if you eat like shit and do no strength work, you will not get the toned, lean, slim body you are after. If you eat fantastically, but do zero exercise, your body won’t really do an awful lot of changing.

It’s not easy, but it’s worth it:

[symphonyofawesomeness]

[time-to-work-sweat-achieve]

[time-to-work-sweat-achieve]

I conquered a 9km hike with my dad! Proud moments <3

[wunderhead]

What are best workouts to do at home?

Whatever you have room for!

Strength…

all over body workout

beach babe booty

bikini abs and thighs

bikini beach bum workout

bikini blast circuit

britney spears abs

crunchless abs workout

flat tummy, hard abs part one

highly effective tricep exercises

kim kardashian butt

kiss my tight booty

muscle building for your whole body

plump glutes circuit (for people who have knee problems)

sandcastle workout

the long weekend workout

tight, toned, trim

toned and fit workout

tone it up malibooty workout

tribesports HIIT challenge

victoria secret ab workout

worlds fastest workout video

Cardio…

at home cardio

couch to 5k

fitness, cardio exercise workout 1 by bodyrock

get hot cardio workout

Cardio and strength…

7 minute HIIT workout

cardio/strength workout

full body circuit

Pop pilates… 

3 minute ab challenge

arm attack

back attack

beginners total body

butt blaster

crazy core workout

flat abs challenge

inner thigh insanity

intense ab workout

legs and thighs

love handles exterminator

lower belly pooch attack

new body makeover

obliques ultimate workout

saddlebag shaver

serious standing pilates

slimmer inner thighs and calves

stretching for flexibility

summer slim down part 1

summer slim down part 2

super butt workout

thighs, core and shoulders

tricep toner

you’ve got abs challenge

Yoga…

40 minute yoga weightloss: part 1

40 minute yoga weightloss: part 2

40 minute yoga weightloss: part 3

40 minute yoga weightloss: part 4

awakening practice with jason crandell

backbends with elise lorimer

bakasana with jason crandell

before bed time yoga

bend it like tara stiles

core focus with rebecca urban

de-stress yoga

ekhart yoga for beginners

evening sequence with kate holcombe

forward bends with elise lorimer

fun flow with elise lorimer

gentle flow with kathryn budig

hanumanasana with elise lorimer

happy days practice with lilias folan

hip openers with rebecca urban

hip stretches

loosen up the hips with tara stiles

morning sequence with kate holcombe

morning yoga for flexiblity

power yoga for strength

quieting practice with jason crandell

seated poses

shoulder openers with kate holcombe

sidebends with jason crandell

standing poses

standing poses with jason crandell

strength building yoga

sun salutations

sun salutations 2

tara stiles: yoga weightloss and balance workout

wheel pose with jason crandell

yoga 101

yoga flow 201

yoga flow 202

yoga flow 301

yoga advanced pose build up

yoga for a strong core

yoga for better energy with jason crandell

yoga for getting out of your own way

yoga for inspiration

yoga for morning with jason crandell

yoga for noon with jason crandell

yoga for restful sleep with jason crandell

yoga quickie

yoga to open the hips and back

yoga with les

Workout plans…

10 week workout plan

30 day squat challenge

daily workout plan

[adventure---awaiting]

One year, 30kg (~ 5 stone) weight loss, only through eating clean and working out a lot (lifting, fight training, running).

SW: 108 kg CW: 78 kg

"It’s not a diet, it’s a lifestyle."

"Don’t put in half the effort unless you’re okay with half the results."

"Train insane or remain the same."

[time-to-work-sweat-achieve]

[wunderhead]

How to make your new year’s resolutions stick

A blog post from Jessipes.co.uk

Small habits, big change

Healthy, wealthy and happy people have a pattern of rituals which they stick to daily, subconsciously and consciously which work for them to be healthy. Your health is a reflection of what you do on a consistent basis, not a one-off action, so identifying some tiny habits which you can adopt and do every day can transform all areas of your life. Before you know it, if you do all these healthy habits, you’ll look in the mirror at a healthy person.

Don’t rely on willpower

Willpower and self-control are an exhaustible fuel that will only keep you going for so long. If you don’t manage to hit your goals and give up, it’s often not due to laziness, but exhaustion! Instead, if you want to create long lasting change, then automating your healthstyle as much as possible so you do these healthy actions on autopilot will make things so much easier for you! An example is brushing your teeth or making your bed. No thought is required to do either of these actions as they’re just part of what you do in the morning. The same can be the case for your health if you practice healthy actions often enough.

Automate your healthstyle

Automating a repertoire of good habits means that even when life gets busy, these habits are an automatic part of your life. Having your food shop delivered at a certain time every week or getting your multi vitamins delivered to your home or work each month are classic examples, this is what I organize for my clients. Going to your favourite spinning or yoga class every week or prepping your packed lunch as you wait for your dinner to cook are others. If these foods are making their way into your kitchen easily, and fitness classes are being attended and enjoyed then you’re going to feel great!

Having a crystal clear direction

If you have a goal and want to go somewhere, you need to know when, where and how you’re going to get there with a timeframe attached so you really map your journey out. To give you an example, if you want to start a training regime, you need to know the gym timetable, spot the classes you want to go to that fit in with your work/ studying routine and put them in your diary so you know that you’re going to the gym on ‘X’ day after you’ve done ‘X’. Commit to doing this every week and your fitness will without a doubt get better, as will your shape and confidence.

Start with breakfast

If you have an amazingly great breakfast in the morning, then it’s one down, two to go. You’re already 30% of the way there and it’s the easiest meal to prep if you’re on the smoothie bandwagon or have a well stocked fridge. You’re in total control of your food choices when you’re at home and it really sets you up for an amazing morning.

Find your why

Give yourself a feeling and a passion behind why you’re doing what you’re doing. Why do you want to achieve these goals? What’s your motivation? If you can find something outside of yourself to get you motivated then this can be really powerful e.g. for your kids or a friend or to support your mum.

Remove any barriers

Tweaking your surroundings can make habit forming even easier. Packing your gym kit the night before removes the possibility of not being able to find your trainers or a clean pair of socks! Cooking in a nice kitchen makes cooking so much more enjoyable, maybe that involves buying yourself a new set of pans or having a kitchen cupboard and draw clear out and tidy.

Look at where you’re already succeeding

Rather than focusing on what you’re not currently doing and cutting loads of foods and bad habits out of your life, focusing on what you’re already doing and successfully succeeding at and compounding those positive steps will make your journey so much more enjoyable. An example of this, if you’re really good at preparing a home cooked meal in the evening then making double quantities will provide you with a lunch the following day. You’re already making the dinner so just cooking a bigger batch will mean you have two home cooked meals a day rather than just the one. The small positive additions really add up and eventually crowd out the bad habits.

Celebrate the small wins

Appreciating and celebrating the salad you made at lunch or the breakfast you ate this morning or the fact that you remembered to take your multi vitamin and fish oil everyday this week are small wins which add up to form large gains! You can celebrate with a well deserved bath or a trip to the movies or whatever else it is you like to do for fun! Small victories result in big changes, which is what we want.

Read more advice from Jess at jessipes.co.uk

[time-to-work-sweat-achieve]

[time-to-work-sweat-achieve]

And there's no better time to start then >R I G H T N O W< When you make a commitment to wanting to change yourself and wanting to grow and create yourself in order to be the best you possible then there's no point in postponing it or procrastinating. All your doing is being the door stopper to your own future. To the you that you've always wanted to be. So instead dive in head first and get ready to change forever.

[time-to-work-sweat-achieve]