(Source: , via ablondewithwanderlust)
This is an AWESOME post for toning up your body. Certain exercises are good for certain areas of your body.
When you’re looking to tone up your arms, legs, inner thighs, shoulders, abs or glutes- make sure you’re doing the right exercise that goes along with your goal!
Awesome question!! I got really excited after I read this :)
There is seriously nothing better then knowing that you and your significant other are getting healthy together. My boyfriend and I have been on a health kick together for the last few months, and he even bought his own ninja smoothie maker that he uses every morning to make smoothies in his Barracks (he’s a Marine)!
Honestly, I could list off a thousand ways to inspire your boyfriend to quit the munching- but the best way to kick off your healthy lifestyle together is to watch the movie "Hungry for a change".
This movie is going to change the way you and your boyfriend look at food. He has to change the mindset he’s stuck in now, from- ”I’m sad because I can’t have those unhealthy foods” to “I’m proud of myself because I don’t WANT those unhealthy foods.”
Watch it together!
Bryan and I watched it on Netflix together, and I think there is a free copy of it on youtube as well.
Please let me know how it goes! I’ll keep you both in my positive Fitspirational thoughts :)
GIRL you sound like me on my period!
I eat a LOT as it is, but when that time of the month comes- I literally feel like eating everything in sight!
If you’re not on your period, and just find yourself hungry (more then usual) it could absolutely be because of dehydration. Especially during summer, even if you’re not sweating- your body needs a LOT more water then usual. Heat dehydrates you.
Your tummy can fool you into thinking it’s hungry, when really all it wants is liquid.
If you find yourself emptying out your fridge into your stomach lately, start drinking one whole glass of water before EVERY snack and every meal.
Try that out, and message me :)
Let’s get real here… calculating your body’s fat percentage is no piece of cake (or fork full of salad, we’re trying to keep things healthy here haha.)
Don’t worry, if you’re following my blog- you’re obviously smart, funny AND good looking so I’m sure you won’t have any trouble.
What is Body Fat Percentage
To put things simply, body fat percentage is the amount of fat on your body- compared to everything else. Everything else including muscles, tissue, water weight etc.
Set a goal, what would you like your Fat-Body percentage to be?
Nerdfitness.com breaks it down pretty well-
- “If you are trying to look like Ryan Reynolds or Jessica Beil in Blade III, good luck! Aim for a body fat percentage of 6-8% (men) or 13-15% (women). Note: your athletic/strength gaining performance will most likely suffer at this percentage, and might not be worth it. Your call.
- If you are interested in getting that coveted six pack, drop your body fat down to the 8-11% range for dudes and 15-17% range for women.
- If you are an athlete and interested in optimal athletic performance, aim for a body fat percentage around 15% (men) or 20% (women). NF team memberStaci trains much better at 20% body fat than at 15% body fat.
- If you are just interested in looking pretty good and feeling pretty good, anything less than 18% for men and anywhere in the 20-23% range for women should get you the “hey, lookin pretty good!” response from your friends
- For the ladies! If you are concerned about menstruation or fertility, it has been said not to drop below 15% body fat. Although I can’t find any studies that definitively refutes or proves this, I’ve read it all over the place, so just something to be aware of. Your results may vary!”
What do these different percentages look like?
How to calculate my own body fat percentage?
There a BUNCH of different ways! These are the top 3 that I recommend-
- Military method- My boyfriend Bryan is in the U.S Marines; and in the military, you have to stay below a certain BFP (body fat percentage) according to your height. In the military, they:
- Online Calculator- One of the easiest ways is to use an online calculator that does all the math for you. For you lazy bums out there (who refuses to do math on Saturday) this will be your best bet. Click here for one of the many online BFP calculators
- Look in the mirror- honestly, this is my very favorite way. Use those pictures I’ve provided above, and compare them to your body in the mirror. BFP doesn’t have to be 100% accurate unless you’re training for a marathon or a specific event. I can tell if my BFP is getting high if my jeans start to feel tight. If you’re beginning to have to unbutton your pants at every meal, it’s probably time to set some new health goals.
If you’re not where you want to be, then pick a BFP you want to be at, and work your butt off to EARN your way there! You’re definitely on the right health blog to kick start your fitspirational journey.
Weather you’re a beginner or just finding yourself a little off track lately, you can absolutely begin to take steps towards the healthy life you’ve always wanted.
Guess what, if life isn’t going the way you want it to- and the word “vegetable” hasn’t crossed your lips in a few weeks… you’re not alone! Don’t let it get you down, let it be encouragement to make next week even better.
So what if you’ve had a few donuts lately, just because yesterday wasn’t so great, doesn’t mean that today won’t be the beginning of a new you. However, change isn’t easy. It takes 21 days to form a habit, and those 21 days aren’t going to be a piece of cake (or a fork full of salad since we’re being healthy here haha.)
It’s okay to take baby steps. Make the decision that your bad habits don’t define you.
Take this list above and start actually applying them. When? NOW! Don’t say you’ll start this later. Later never comes. Recommit your day TODAY. Grab some water, dust off your running shoes and LET’S DO THIS!
In a huge rush this morning, I was making my daily morning fruit smoothies, and didn’t have time to peel the skins off of my peaches like I usually do.
This of course brought me to search my bff Google, and I found an entire list of fruits that you can and can’t eat the skins!
This I just had to share. Who knew that so many skins were actually good for you??
Apple: The skins of apples are a good source of vitamin A but are extremely high vitamin C. As much as 50% of the vitamin C in the fruit can be found in the skin. The skin also contains fiber, antioxidants, and quercetin, a flavonoid that is purported to have anti-inflammatory properties. Apple seeds, on the other hand, contain amygdalin, a molecule which produces cyanide once ingested. Large-scale consumption of blended apple seeds is not recommended.
Apricot: Apricot skins are good sources of vitamin C and beta-carotene. Their seeds, though, are similar in properties to apples.
Avocado: No documented health benefits for avocado skins could be found. However, the darker-green flesh just underneath the skin contains its highest concentration of antioxidants. Be sure to scrape the inside of the skin well after peeling. The avocado seed, or pit, is high in potassium and antioxidants, and is one of the best sources of soluble fiber on Earth.
Banana: The peel of the banana is edible and is actually high in fiber. With non-organic bananas, however, the peel is highly susceptible to pesticides and chemical residues.
Blackberry: Blackberry seeds are good sources of omega-3 oils, protein, fiber, and antioxidants.
Cantaloupe: The seeds found in cantaloupes are extremely high in protein and are also excellent sources of phosphorus, potassium, vitamins A, B-12, and D, as well as unsaturated fats and digestive enzymes. Its rind, although very high in fiber and potassium, is also extremely porous, making it susceptible to mold, pesticides, and chemicals.
Cherry: Cherry pits are similar in chemical makeup to apple seeds. It is probably best to remove them prior to blending.
Grape: Grape skins are great for you and contain up to 100 times the concentration of resveratrol as does the grape pulp. Resveratrol is a phytochemical that has been linked to the inhibition of cancer, heart disease, and even Alzheimer’s. It is also highly prevalent in the seeds, especially those of globe and muscadine grapes, along with vitamin E, linoleic acid (an essential fatty acid), and other antioxidants.
Honeydew: The properties of honeydew seeds and rind are almost identical to those of cantaloupe.
Kiwi: Kiwi seeds have always generally been considered edible. They are great sources of vitamin E and omega-3 fatty acids. The skin contains flavonoids and insoluble fiber, but caution should be exercised before ingesting kiwi skin as its hairy texture attracts pesticides.
Lemon: Lemon peels are edible but non-organic ones are often waxed prior to shipping to protect the fruit from bruising. Just underneath the peel is the pith which is white in color. The pith is extremely high in vitamin C and contains vitamin B6 and fiber, too. Trace amounts of salicylic acid (the main ingredient in aspirin) are found in lemon seeds.
Lime: The lime is similar to lemon in terms of the nutritive properties of its peel and seeds.
Mango: Mango peel is rich in phytonutrients but, ironically, is at its most bitter when the fruit is ripest. Several edible uses for the large pit in the fruit have been discovered, too. However, none have been found in its raw form. For this reason it is advisable to discard the pit.
Orange: Only trace amounts of anti-fungal properties and vitamin B-17, a cancer fighter, have been discovered in orange seeds. There is, however, as much vitamin C in its pith as the rest of the fruit, as well as fiber, pectin, bioflavonoids, and antioxidants.
***Peach: The peach pit contains amygdalin, just as apples do. It’s probably best to avoid it. The skin, though, is very nutritious, containing vitamins A and C, as well as antioxidants.
Pear: There are numerous pear varieties in the United States, the most common of which is the European. The seeds in this pear are toxic like apple seeds. The skin is a good source of vitamin C and chlorogenic acid, an important antioxidant.
Pineapple: The healthiest part of a pineapple is its core which is loaded with bromelain, an enzyme which acts as a natural anti-inflammatory. Vitamin C, fiber, manganese, and copper can all be found in the core as well. Pineapple skin is also nutritious, containing vitamin C and bromelain. Keep in mind its texture, though. It’s very susceptible to chemicals and pesticides.
Plum: Plum skins contain fiber, vitamin C, beta-carotene, and antioxidants. The seed or pit, however, contains the same properties as apple seeds.
Strawberry: Strawberry “seeds” are actually tiny fruits, themselves, and are fairly good sources of fiber. If you’ve ever been to a live demonstration of Blendtec or Vitamix machines, you may have heard the demonstrator advocate the green caps of strawberries as being nutritious. I, however, have yet to find any study or documentation of any sort that backs this claim. My advice is to cut off the caps before you eat or blend the fruit.
Watermelon: The watermelon, as a whole, is one of the healthiest fruits on the planet. Its seeds contain zinc, iron, and fiber, and can be composed of up to 30% protein. The outer skin is not exceptionally nutritious, but the rind definitely is, containing vitamins A and C, beta-carotene, and lycopene, an especially beneficial phytonutrient that studies suggest may serve as a preventative for certain cancers such as prostate cancer.
Put this list on your fridge! Leaving the skins on will really save you some time when your making smoothies.
(Thanks to blenderdude.com)
Haha oh gosh I must have gotten a bland one, no wonder I didn’t like it!
Thank you so much for telling me that, now I’ll definitely give them another chance. I assumed they were all beautiful on the outside and tasted like a bland seedy cucumber on the inside. Not going to lie, this is one time I’m glad to be wrong.
I’ll definitely give it another try, if by the grace of God, I’m able to find one again. It took me 3 years to find this Dragon Fruit though haha so I bet it may be a while. Next time I’ll but 10 of them and keep trying them till I get a sweet and juicy one :)
That’s awesome, thanks for the advice! I’ve only been to Mexico once (which is crazy because San Diego is so close to the border) but I had no idea they had Dragon Fruits there. I was finally able to find a Dragon Fruit at the local grocery store (I just made a post about it) and I was SO excited. I had a little photo shoot with myself and the Dragon Fruit in the produce section haha.
I didn’t know they came in different colors though, that’s so cool. I learn all kinds of new things from my fabulous followers :)
You’re so sweet for taking the time out of your day to share that with me!
I took Locket to the park today in sunny San Diego!!
Taking your pet to the park and on a fun summer adventure is a GREAT way to get yourself to exercise. Slip a little leash on your puppy bff and head over to your nearest trail or park.
Locket and I walked about 3 miles today, and it felt great! You may think it’s a bit weird that we went down the slide and on the swings together, but I am so in love with my little Locket, that I forget people are watching us haha!
Get out in nature, it’s good for your soul and good for your dog!
This is a GREAT tip to remember when you’re working out.
I’m on week 2 of BODY REVOLUTION, and Jillian Michaels says this repeatedly throughout the workouts. If you’re rushing through your reps, your body isn’t going to get as much out of the exercises; as it would if you had taken your time with controlled reps done right.
Take your time, and be CAREFUL with your body’s form throughout the exercise.
I’ve officially picked out what my first challenge recipe is going to be:
(Drum roll please)
CAULIFLOWER CRUST PIZZA!!
Cauliflower is a healthy and easy alternative to the usual doughy pizza crust.
Look forward to the easy recipe coming up in the next few days.
Being a vegetarian, knowing the amount of protein in various foods is VERY important.
We can’t get protein from meats, so we need to get creative and find protein in other sources.
Keep this chart on hand and become familiar with the foods that highest protein content!
Guess what guys, I’m almost all the way through the first week!
It’s only day 5, and I’m already beginning to see definition in my stomach. MY ABS ARE STARTING TO SURFACE AGAIN!! Oh How I’ve missed you.
Jillian Michael’s Body Revolution is actually a 90 day program, so it’s a LOT longer then the regular shred. I’m excited for the challenge though.
I’m extra excited, because my boyfriend Bryan is doing the challenge with me! He’s a Marine and lives about an hour away from me, but we text every day to keep each other accountable. Having a workout partner is a great way to follow through with your goals.
Today he drove all the way down to see me, and we got to do day 5 together in my living room. There’s something so hot about working out with the one you love right next to you.
All sweaty and getting healthy together, it’s beautiful.
Honestly, I had a really long day at work today and I was SO tiered when I got home that I didn’t want to do it…. but I picked my tiered blonde butt off the couch and DID IT ANYWAY.
Guess what, a great body doesn’t just appear. YOU HAVE TO EARN IT.
It feels really great to be 5 days closer to earning a fabulous fit body of my own.
I hope this post inspires you to get off the couch (aka Tumblr) and exercise. TRUST ME, blogging about working out isn’t going to get you a toned body either.
Have a fabulous afternoon everyone, off to drink the fresh fruit and veggie smoothie that Bryan just made me!