to advance

motiveweight:

nutrientnatalie:

wow

Posting again as a reminder of what’s possible…

(via lifeslibrary)

nevver:

Season Six

So excited for our premier soirée!

(via tobyziegler)

fit-and-slim:

7 Good Foods to Improve Moods

Stressed: Eat Chocolate (particularly dark chocolate)

the Journal of Proteome Research, found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done

Sluggish: Have a Spinach Salad 

Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.

Cranky: Eat an Apple with Peanut Butter
 
Crankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again.
 
Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of time

Anxious: Eat a Salmon Burger

Salmon is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety. 

Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel.”

Angry: Sip Green Tea 

Green tea contains theanine, which calms you and helps you maintain clear concentration and focus

Sad: Eat Whole Grain Cereal with Low fat Milk

Vitamin D helps in the production of serotonin. Serotonin is a neurotransmitter known as the “feel-good hormone”.

If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms.

PMS: Eat an Egg-Salad Sandwich 

If your go-to PMS meal usually comes in the form of comfort food (mac ’n’ cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, it’s normal for women to begin craving carbohydrates. Carbs help your body boost its serotonin levels, in turn helping you improve your mood.

Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin. 
Tip: 
Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.

 

Read more: Foods to Improve Moods - Healthy Living Tips at WomansDay.com - Woman’s Day

(Source: thisblogisntaboutoreos, via easybreezyfitness-deactivated20)

fitness-barbie:

15 steps to get the body you want and start enjoying working out!
1. Start the very first day of the week with the right attitude:Monday is GOOD! Do not think that Monday is boring and stupid. Monday is a great day, because the week is by no means set and you can shape it any way you want. You have every opportunity in the world to get the best week of your life. My tip is to start  training on Monday, so you get a head-start with a clear conscience and lots of energy. 
2. Make a list:
- Why do you want to start exercising? Whats bothering you? Make a list.- do not think that exercise is only tiring and a chore, exercise should be fun! - think that this is something you do because your body needs to move, it’s so good for you! - think of the feeling afterwards, on all free profit you are left with after the session. - work out in the morning if you can, right after work or right after school.If you wait and wait all day, you will probably just give up on working out because your friends or family will call you or you will have other things to do. 
3. Find a form of exercise that suits youTry out different exercises so you’ll eventually notice what you are most comfortable with. I was a fan of group lessons when I started training, and could never in the world imagine that I would ever lift free weights or run on a treadmill. But after some time, I was so fascinated by those who could run and run without stopping. Today the treadmill is my best friend and I love to run.  I’m not tired and I feel amazing. And lately I’ve started with both spinning and group lessons again. Variety is amazing!
4. Have good and varied workout music, or see something on the iPadTraining music I listen to, is often not the music I listen home. It’s great to have a workout playlist with some great music that you love and enjoy. Music alone can actually be a good motivation. If  you are lucky enough to be the owner of an ipad, this can also give you great satisfaction in long-distance running. If your gym owns a television or you bring your stuff to the gym you can watch your favorite television shows while being on the treadmill. Pop corn and coke has some really good shows and it’s free.
5. Have a real role modelIf there is someone you admire body wise, he/she can be a great role model for you, whether that is a super model or the man on the street. If you gained weight, your old pair of jeans is a great motivation. I prefer to get motivated by people who eat healthy and work hard not the ones who are naturally skinny and fit.
6. Set goalsIt can be nice to have something to work towards, something to look forward to. Previously, my goal has been to look good for the wedding and the honeymoon. Now that the wedding is over, my goal is to maintain the body I already have. I train mostly because I love it and because I love being healthy. 
7. Create a training contract with yourselfEverything is so much easier when you have a contract with someone, so why not make a contract with yourself? Write down what you will achieve by a certain date, number of days a week to train, sign, and hang on the fridge.
8. Give yourself rewardsTreat yourself with a good dinner or a little chocolate after you had a good weekend. This is a lifestyle change, not a diet and you can look good and enjoy life but in moderation.If you are not a fan of candy or large meals, you can always treat yourself with others things when you achieve your goals. How about a new pair of shoes or new bag or new pair of jeans?
9. Get a personal trainer or a workout buddyIf you are struggling to get started, there is nothing wrong with hiring a personal trainer (if you can afford it of course). It’s fun and you can learn something new. If you can’t afford it can be motivating to go with your friend. You will both spend time together and have so much fun.
10. Log your sessionsKeep track of how often you train and how you train, I’m a fan of exercise diary GetInspired, and try to keep track of my week there. To log my running I use a chip in the shoe from Nike and Nike app for iphone.

11. New workout clothesA pretty common tip is of course new sportswear.  Buy yourself a pair of nice leggings and a bright pink singlet  thats waiting just for you to be used.
12. Exercise is good for your body! It’s not something I’m saying, just look here: 
♥ Training: - leads to better balance and coordination - improve immune function - reduces the risk of osteoporosis - reduces the risk of stress - and less likelihood of depression and anxiety
♥ An active lifestyle reduces the risk of: - heart - disease by 45 percent - stroke by 60 percent - high blood pressure by 30 percent - breast cancer by 30 percent - type 2 diabetes by 50 percent - colon cancer by 41 percent
13. Search for motivation onlineThere are many inspiring photos online, for example weheartit or tumblr, it often gets me off the couch!
14. Read blogs that motivates you
They are so many people who decided to change their lifestyle and get healthy. Many of them post some amazing pictures and they achieved so much. 
15. No excusesDo not say that you don’t have time, you must take your time. It’s the same if it is only 30 minutes now and then, and it’s the same whether you run a mil or go 3 miles in the woods. Something is always better than nothing. If you don’t have a gym membership  you can practice in front of the television at home, you can use wood, stairs here and there, buy a hoop, a skipping rope, running with the stroller. There are so many possibilities, so if you say that you are not  able to afford working out thats just an excuse!
Thanks to Caroline!
 

fitness-barbie:

15 steps to get the body you want and start enjoying working out!

1. Start the very first day of the week with the right attitude:
Monday is GOOD! Do not think that Monday is boring and stupid. Monday is a great day, because the week is by no means set and you can shape it any way you want. You have every opportunity in the world to get the best week of your life. My tip is to start  training on Monday, so you get a head-start with a clear conscience and lots of energy. 

2. Make a list:

- Why do you want to start exercising? Whats bothering you? Make a list.
- do not think that exercise is only tiring and a chore, exercise should be fun! 
- think that this is something you do because your body needs to move, it’s so good for you! 
- think of the feeling afterwards, on all free profit you are left with after the session. 
- work out in the morning if you can, right after work or right after school.If you wait and wait all day, you will probably just give up on working out because your friends or family will call you or you will have other things to do. 

3. Find a form of exercise that suits you
Try out different exercises so you’ll eventually notice what you are most comfortable with. I was a fan of group lessons when I started training, and could never in the world imagine that I would ever lift free weights or run on a treadmill. But after some time, I was so fascinated by those who could run and run without stopping. Today the treadmill is my best friend and I love to run.  I’m not tired and I feel amazing. And lately I’ve started with both spinning and group lessons again. Variety is amazing!

4. Have good and varied workout music, or see something on the iPad
Training music I listen to, is often not the music I listen home. It’s great to have a workout playlist with some great music that you love and enjoy. Music alone can actually be a good motivation. If  you are lucky enough to be the owner of an ipad, this can also give you great satisfaction in long-distance running. If your gym owns a television or you bring your stuff to the gym you can watch your favorite television shows while being on the treadmill. Pop corn and coke has some really good shows and it’s free.

5. Have a real role model
If there is someone you admire body wise, he/she can be a great role model for you, whether that is a super model or the man on the street. If you gained weight, your old pair of jeans is a great motivation. I prefer to get motivated by people who eat healthy and work hard not the ones who are naturally skinny and fit.

6. Set goals
It can be nice to have something to work towards, something to look forward to. Previously, my goal has been to look good for the wedding and the honeymoon. Now that the wedding is over, my goal is to maintain the body I already have. I train mostly because I love it and because I love being healthy. 

7. Create a training contract with yourself
Everything is so much easier when you have a contract with someone, so why not make a contract with yourself? Write down what you will achieve by a certain date, number of days a week to train, sign, and hang on the fridge.

8. Give yourself rewards
Treat yourself with a good dinner or a little chocolate after you had a good weekend. This is a lifestyle change, not a diet and you can look good and enjoy life but in moderation.If you are not a fan of candy or large meals, you can always treat yourself with others things when you achieve your goals. How about a new pair of shoes or new bag or new pair of jeans?

9. Get a personal trainer or a workout buddy
If you are struggling to get started, there is nothing wrong with hiring a personal trainer (if you can afford it of course). It’s fun and you can learn something new. If you can’t afford it can be motivating to go with your friend. You will both spend time together and have so much fun.

10. Log your sessions
Keep track of how often you train and how you train, I’m a fan of exercise diary GetInspired, and try to keep track of my week there. To log my running I use a chip in the shoe from Nike and Nike app for iphone.

image

11. New workout clothes
A pretty common tip is of course new sportswear.  Buy yourself a pair of nice leggings and a bright pink singlet  thats waiting just for you to be used.

12. Exercise is good for your body! It’s not something I’m saying, just look here: 

♥ Training: 
- leads to better balance and coordination 
- improve immune function 
- reduces the risk of osteoporosis 
- reduces the risk of stress 
- and less likelihood of depression and anxiety

♥ An active lifestyle reduces the risk of: 
- heart - disease by 45 percent 
- stroke by 60 percent 
- high blood pressure by 30 percent 
- breast cancer by 30 percent 
- type 2 diabetes by 50 percent 
- colon cancer by 41 percent

13. Search for motivation online
There are many inspiring photos online, for example weheartit or tumblr, it often gets me off the couch!

14. Read blogs that motivates you

They are so many people who decided to change their lifestyle and get healthy. Many of them post some amazing pictures and they achieved so much. 

15. No excuses
Do not say that you don’t have time, you must take your time. It’s the same if it is only 30 minutes now and then, and it’s the same whether you run a mil or go 3 miles in the woods. Something is always better than nothing. If you don’t have a gym membership  you can practice in front of the television at home, you can use wood, stairs here and there, buy a hoop, a skipping rope, running with the stroller. There are so many possibilities, so if you say that you are not  able to afford working out thats just an excuse!

Thanks to Caroline!

 

(via easybreezyfitness-deactivated20)