Friday, October 19, 2012
muffintop-less:

Clean Eating Pumpkin Pie(Makes 2 traditional sized pies)
Ingredients
2 cups prepared pumpkin
1/2 cup honey
4 egg whites
1 1/2 tsp. cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground cloves
1 1/2 cups fat-free milk (you can substitute unsweetened soy, almond or rice milk)
Directions
Step 1 – Combine all ingredients in a large mixing bowl, and mix thoroughly.
Step 2 – Pour mixture into pie crusts.
Step 3 – Bake at 425 degrees F. for 15 minutes.
Step 4 – Reduce oven temperature to 350 degrees F. and bake for 45 additional minutes.
Side Notes: This pie is not very sweet. If you prefer a sweeter pie, add an additional 1/4 cup of honey.
Click here for pie crust recipe.

muffintop-less:

Clean Eating Pumpkin Pie
(Makes 2 traditional sized pies)

Ingredients

  • 2 cups prepared pumpkin
  • 1/2 cup honey
  • 4 egg whites
  • 1 1/2 tsp. cinnamon
  • 1/2 tsp. ground ginger
  • 1/4 tsp. ground cloves
  • 1 1/2 cups fat-free milk (you can substitute unsweetened soy, almond or rice milk)

Directions

  • Step 1 – Combine all ingredients in a large mixing bowl, and mix thoroughly.
  • Step 2 – Pour mixture into pie crusts.
  • Step 3 – Bake at 425 degrees F. for 15 minutes.
  • Step 4 – Reduce oven temperature to 350 degrees F. and bake for 45 additional minutes.

Side Notes: This pie is not very sweet. If you prefer a sweeter pie, add an additional 1/4 cup of honey.

Click here for pie crust recipe.

Wednesday, October 17, 2012 Tuesday, October 16, 2012

Single Leg Squat to Row:2-Arm

madsweat:

Tone Up Tuesday: Moves To Help You Improve


Muscles Worked

Start
1. Face cable machine, balance on one leg and lift other directly beside it.
2. Hold cables with arms extended at chest level.

Movement
1. Squeeze butt muscles and perform three-quarter squat on balance leg.
2. Stand and row by squeezing shoulder blades and pulling thumbs to armpits.
3. Complete row by time leg is fully extended.

(Source: blog.madsweat.com)

Tuesday, August 28, 2012
backonpointe:

Cardio is important for anyone, but it can be intimidating at first. Try this basic cardio workout to increase your endurance and heart health until you’re ready to hit the treadmill or a group fitness class.
Don’t know how to do an exercise? Click the link below to see a video on how to perform it.
Jumping Jacks
Squat Jumps
Speed Skaters
Burpees
Jumping Rope
Butt Kickers
Mountain Climbers
Plank Jacks
Star Jumps
High Knees

backonpointe:

Cardio is important for anyone, but it can be intimidating at first. Try this basic cardio workout to increase your endurance and heart health until you’re ready to hit the treadmill or a group fitness class.

Don’t know how to do an exercise? Click the link below to see a video on how to perform it.

backonpointe:

Since my August monthly workout was such a hit, I made another one for September! Like last time, the way it works is simple: look at what’s listed for the current date, pick a workout from the categories below to match what’s listed for the day, and do it! This allows you to alternate muscle groups, stay motivated, and try new workouts.
If you want to share your progress or see how others are doing on the plan throughout September, please tag your posts with BoP: September.
Have fun!
Arms
Lean Arms Workout v.1
Lean Arms Workout v.2
Tone Those Triceps!
Weight-Free Arms
Arms Workout
All About Arms
Dumbbells, Smart Arms
Legs
Inner Thigh Toner
Tame Those Thighs
Kill Those Legs!
Your Best Butt
Thigh Toner
Dancer’s Legs Workout
Legs Workout
Abs
All-Over Abs
1-2-3 Ab Workout
Quick Challenge
I Seek Obliques
Abs Challenge
Intense Abs
Waist Trimmer
General
Full Body Meltdown
Absolute Beginner Workout
Fat Blaster
Quiet Workout
Coffee Break Workout
All-Over Workout
Whole Body Workout
Morning Angel Workout
No Space? No Problem!
Basic Dumbbell Workout
Full Body Workout
One-Song Workouts
50 Up, 50 Down
Morning Workouts
Leveled Workouts
Count Up, Count Down
Strength and Cardio
Water Bottle Workout
Challenges
Weather Workout
Quick Workout
Digital Clock Workout
Challenge
Challenge
Challenge
Challenge
Challenge
Cardio
Leveled Cardio
One-Room Cardio
All-Cardio Challenge
Cardio Circuit
Killer Kardio
Beginner Cardio
Saturday, August 25, 2012

fitnesstreats:

Jillian Michaels Towel Workout
- Side squats
- Hamstring curls
- Ab crunches
- Isometric Superman

3 sets on each move, as many as possible for 30 seconds

Sunday, August 19, 2012
smartgirlsanddumbbells:

health-freeak:

Running Tips:
Wear spandex shorts under your regular running shorts so you don’t chafe
Cotton socks will only lead to blisters; invest in socks designed for running.
Join your local running club—check with your local running store fitness center and/or recreation department to find one
Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
Remember that- It gets easier.
Accept and appreciate the fact that not every single run can be a good one
Do not compare yourself to others. Run within yourself and for yourself first.
Even a bad run is better then no run at all
If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
Don’t be discouraged if you don’t experience weight loss immediately
Start a running blog, to see your progress and set goals
Hydrate. Make it a habit to drink water throughout the day
On long runs eat something every hour—whether you feel like it or not
During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
Do not increase your mileage more than 10 percent per week
If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
Do not run two hard days back-to-back
Ice aches and pains immediately
Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
Neosporin (or another antibiotic cream) is good for chafed areas
Make sure you cut your toenails short enough so they don’t jam into your Shoes
Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
Do not ice for more than 20 minutes at a time
For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
Do not use the hot tub after a race. It will increase inflammation and hinder healing
Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
Run facing traffic.
Never assume a car sees you
Doubleknot your shoe laces so they will not come undone when you run\
If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
At first keep your runs short and slow to avoid injury and soreness so you do not quit.
If you are breathing too hard slow down or walk a bit until you feel comfortable again
Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
Set realistic short term and long term goals
Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
There’s no shame in walking
Four laps around the local the high school track equals one mile
Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
Push through rough spots by focusing on the sounds of your breath and feet touching the ground
Do abdominal breathing to get rid of side cramps
Run on trails if at all possible. It will be easier on your body and you’ll love it
Dress as if it is 10 degrees warmer than the temperature on the thermometer
Run early in the morning or later in evening to avoid mid-day heat
To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

As someone who is just starting to try running, i thought these were very educational! Read!!

smartgirlsanddumbbells:

health-freeak:

Running Tips:

  1. Wear spandex shorts under your regular running shorts so you don’t chafe
  2. Cotton socks will only lead to blisters; invest in socks designed for running.
  3. Join your local running club—check with your local running store fitness center and/or recreation department to find one
  4. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
  5. Remember that- It gets easier.
  6. Accept and appreciate the fact that not every single run can be a good one
  7. Do not compare yourself to others. Run within yourself and for yourself first.
  8. Even a bad run is better then no run at all
  9. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
  10. Don’t be discouraged if you don’t experience weight loss immediately
  11. Start a running blog, to see your progress and set goals
  12. Hydrate. Make it a habit to drink water throughout the day
  13. On long runs eat something every hour—whether you feel like it or not
  14. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
  15. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
  16. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
  17. Do not increase your mileage more than 10 percent per week
  18. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
  19. Do not run two hard days back-to-back
  20. Ice aches and pains immediately
  21. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
  22. When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
  23. Neosporin (or another antibiotic cream) is good for chafed areas
  24. Make sure you cut your toenails short enough so they don’t jam into your Shoes
  25. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
  26. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
  27. Do not ice for more than 20 minutes at a time
  28. For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
  29. Do not use the hot tub after a race. It will increase inflammation and hinder healing
  30. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
  31. Run facing traffic.
  32. Never assume a car sees you
  33. Doubleknot your shoe laces so they will not come undone when you run\
  34. If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
  35. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
  36. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
  37. If you are breathing too hard slow down or walk a bit until you feel comfortable again
  38. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
  39. Set realistic short term and long term goals
  40. Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
  41. There’s no shame in walking
  42. Four laps around the local the high school track equals one mile
  43. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
  44. Push through rough spots by focusing on the sounds of your breath and feet touching the ground
  45. Do abdominal breathing to get rid of side cramps
  46. Run on trails if at all possible. It will be easier on your body and you’ll love it
  47. Dress as if it is 10 degrees warmer than the temperature on the thermometer
  48. Run early in the morning or later in evening to avoid mid-day heat
  49. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
  50. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

As someone who is just starting to try running, i thought these were very educational! Read!!

(Source: the-healthy-kid)

Monday, August 13, 2012
backonpointe:

Want to really kill your abs? Here’s a super-intense workout for them!

backonpointe:

Want to really kill your abs? Here’s a super-intense workout for them!

backonpointe:

A dumbbell arm, chest, and shoulder workout! (If you don’t know how to do an exercise, stick its name into Google to learn the proper technique.)

backonpointe:

A dumbbell arm, chest, and shoulder workout! (If you don’t know how to do an exercise, stick its name into Google to learn the proper technique.)