Healthy Girl

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

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
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skinnyforskinnys:

leanmeanworkoutmachine:

PROBLEM: MUFFIN TOP
SOLUTION: PLANK TUCK JUMPS

This move mixes abdominal work and a cardio burst to help burn body fat while you strengthen your core so you can shed that muffin top faster.

How to do it: Start in a plank position with your feet together. Bend both knees and shift your weight into your arms as you jump both feet in to your hands, lifting your hips up to the ceiling. Land in a tucked position on the balls of your feet, knees bent and between your arms, and then quickly jump back out to your full plank position, keeping your abs tight and not letting your hips sag. That’s one rep. Do 3 sets of 10 reps as quickly as you can with good form.

Just looking at these make me want to cry. Haha.

(Source: , via fashionhealthy)

This exercise is great for those who want to develop their lower back and glute strength.

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(Source: wiishfulshrinking, via fuckyeahfitspo)

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fashionhealthy:

hollowhell:

tonedcurves:

50 EASY 3-INGREDIENT BREAKFASTS

1. Steel-cut oatmeal, low-fat plain yogurt, ground flaxseeds 
2. Eggs, diced tomatoes and mushrooms
3. Broiled grapefruit with honey and cinnamon
4. Grilled salmon and asparagus with a poached egg on top
5. Whole-grain waffles with berries and a drizzle of maple syrup
6. Yogurt (your choice of flavor and type), fruit (mix and match with the yogurt flavor) and granola or cereal (again, any of your favorites will do)
7. Avocado, mango and Greek yogurt, pureed in a blender
8. A whole-wheat English muffin, one egg and a MorningStar maple-flavored vegetarian sausage patty
9. Steel-cut oatmeal, shredded zucchini and crumbled goat cheese
10. Plain Greek yogurt, fresh blueberries and a drizzle of real maple syrup
11. Cooked oatmeal, 1 tablespoon of peanut butter, 1 sliced banana
12. Whole-wheat English muffin with egg and tomato
13. Sautéed spinach and onions sprinkled with cheese
14. Cottage cheese, cucumber and rice cakes
15. Carb Balance flour tortilla, scrambled egg and smoked salmon
16. Half a cup of black beans, half a cup of a sweet onion and 2/3 cup frozen corn sautéed together into a hash
17. Eggs scambled with 1 roma tomato & fresh spinach
18. Wheat toast, peanut butter and sliced bananas
19. Trader Joe’s organic High Fiber O’s, fresh blueberries and skim milk
20. Whole-wheat sourdough toast topped with smoked salmon and Greek yogurt
21. 1 cup homemade yogurt, 1 organic banana and 1/2 cup fresh organic blueberries blended into a smoothie
22. Freezer pancakes (pancakes you made over the weekend, frozen, then reheated in the microwave—that counts as one ingredient, right?) topped with frozen berries warmed in the microwave and a little butter
23. Chopped fresh baby spinach and diced red peppers sauteed in olive oil and scrambled with eggs
24. Corn tortilla scrambled together with one egg and fresh salsa
25. Quinoa with pears and vanilla
26. Honey-roasted peanut butter spread on a banana and rolled in coconut
27. Sauté chopped chard until almost wilted, make a hole in the center, crack an egg into the hole and cook. Serve with a slice of whole-wheat toast.
28. Almond butter, whole-wheat toast and raisins
29. A packet of oatmeal, one container of light yogurt and one piece of whatever fruit strikes my fancy for the day!
30. A small serving of last night’s leftovers, a piece of in-season fruit and a small glass of milk
31. Black rye bread with slices of a salted avocado
32. Take one whole egg (and one egg white) and scramble with a fork in a cereal bowl. Chop one wedge of light Laughing Cow cheese and scatter it over the egg. Top with 1/4 cup fresh salsa, and then microwave until desired consistency is reached.
33. Traditional oats (uncooked), almond milk and chia seeds. 
34. Chopped cantaloupe or melon, mint and plain yogurt
35. Whole-wheat waffle, natural peanut butter, sliced bananas
36. Greek yogurt, cubed Granny Smith apple, freshly toasted sliced almonds
37. Grits with soy cheese and a poached egg
38. Protein pancakes with almond butter and banana
39. Chia pudding (vanilla almond milk & chia seeds) with fresh blueberries
40. Kashi cereal, Silk soymilk and fresh fruit
41. Toasted sprouted-grain English muffin, scrambled Egg Beaters and low-fat cheese
42. Plain yogurt, granola, agave nectar.
43. Fresh fruit, whole-wheat toast and two eggs
44. Eggs, oatmeal and fruit
45. 1/2 of a Fiber One English muffin, 1/2 cup low-fat cottage cheese and a peach
46. Greek yogurt, fresh berries & Stevia smoothie
47. Whole-wheat flax waffle, Greek yogurt, fresh-picked raspberries
48. 9-grain toasted baguette topped, tomato slice and egg 
49. 1/2 cup scrambled Egg Beaters, a slice of soy cheese and almond milk
50. Summer vegetable hash with poached eggs and toasted nori

What’s your favorite 3-ingredient breakfast?

I needed this.

this should’ve popped up when i was wondering what to eat this mprning :/

gastrogirl:

detox superfoods salad.

fitn-ess:

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