time to get personal

tarastileseats:

I had the pleasure of working with Brooklyn Decker a few years ago on Elle’s Make Better Yoga DVD. She’s a super hard worker and all around awesome girl. It was her first experience with yoga, so she wanted to make sure she got it right. Of course, we all know, you can’t really do yoga wrong, as long as you are breathing, and not forcing yourself into crazy poses your body can’t do easily. We worked together every day in preparation and Brooklyn was surprised that yoga was actually fun, challenging, and left her feeling calm and energized after. 

Fit sugar got in touch with me a couple weeks ago to ask about Brooklyn’s experience with yoga and her bikini bod.  I can’t take much credit for her body, Brooklyn does all kinds of exercise, but the moves we did in the DVD surely are great for toning and shaping your entire bod to be bikini confident and ready.

So, I posted the story and video on my FB page and a conversation about body image and some complaints about the video and how yoga isn’t about the body. Check it out. This was my response below. What do you think about yoga and body image? 

lets make peace with our bodies, and everyone else’s for that matter also. It’s important to remember, that you do have a body. Don’t get lost, hide, and take refuge in modern yoga psuedo spiritual delusions that you are somehow only spirit and mind. we are all that we are and when we cultivate that to be radiantly heathy, and at peace with ourselves, and not judgmental of ourselves and others, we can begin to serve others, and live a whole and complete spiritual existence. denying the body is as foolish as pretending the emperor is wearing clothes.

(via healthysoul)

prettybalanced: Bean Burger with Portobello Mushrooms, Avocado and Goats Cheese

prettybalanced:

Bean Burger with Portobello Mushrooms, Avocado and Goats Cheese

snowflakeinsumma:

This Year Resolutions

  1. Only go to university && work by bike
  2. Always do small exercises during the day
  3. 4 times a week gym && with motivation
  4. Only Drink green tea, water && eat healthy food 
drinksfordrinkers: Watermelon Slice Cocktail 1 oz kiwi syrup 2 oz lemonade 1 1/2 oz vodka 1 1/2 oz fresh watermelon juice Start with a large chilled glass ( chill the ingredients too for best results ) and add the kiwi fruit syrup to the bottom without running down the side.  Slowly pouring over the back side of a long bar spoon works pretty well.  Carefully fill glass with ice to avoid splashing.  The remaining liquid layers of lemonade, vodka and watermelon juice are then cautiously added in order. Note: mix lemonade with a little less water than normal so it falls in between the kiwi syrup and watermelon juice in consistency and the layers will remain separate / stand out better initially.

drinksfordrinkers:

Watermelon Slice Cocktail

1 oz kiwi syrup

2 oz lemonade

1 1/2 oz vodka

1 1/2 oz fresh watermelon juice

Start with a large chilled glass ( chill the ingredients too for best results ) and add the kiwi fruit syrup to the bottom without running down the side.  Slowly pouring over the back side of a long bar spoon works pretty well.  Carefully fill glass with ice to avoid splashing.  The remaining liquid layers of lemonade, vodka and watermelon juice are then cautiously added in order.

Note: mix lemonade with a little less water than normal so it falls in between the kiwi syrup and watermelon juice in consistency and the layers will remain separate / stand out better initially.

http://

dreamsvisionsfantasies:


Diet Health:

Worlds Fastest Workout Video

Britney Spears Abs

Kim Kardashian Butt

Victoria’s Secret

Erin’s Workout

Selita’s Workout P1 & P2

BODY ROCK

Cardio Exercise

Get Hot Cardio

Kiss My Tight Booty

Feel The Burn

Tight, Toned, Trim

INSANITY

Fit Test

Plyometric Cardio Circuit

Cardio Power & Resistance

Cardio Recovery

Pure Cardio

Cardio Abs

Core Cardio & Balance

Max Interval Circuit

Max Interval Plyo

Max Cardio Conditioning

Max Recovery

Insane Abs

Max Interval Sports Training

Upper Body Weight Training

Jillian Michaels
30 Day Shred:

Level 1
Level 2
Level 3

Ripped in 30:

Week 1
Week 2
Week 3
Week 4

6 Week 6 Pack:

Level 1

Level 2

Banish Fat Boost Metabolism

No More Trouble Zones

Yoga Meltdown

Carmen Electra:

Aerobic Striptease

Fit to Strip

In the Bedroom

The Biggest Loser:

Biggest Loser 30 Day Jump Start Workout

Biggest Loser Cardio Max Workout

Biggest Loser Weight Loss Yoga

Biggest Loser Boot Camp Workout

Turbo Jam:

T3 - Totally Tubular Turbo

Cardio Party Mix 1

Cardio Party Mix 2

Cardio Party Mix 3

Fat Blaster

P90X:

Chest and Back/Ab Ripper X

Plyometrics

Legs and Back

Yoga X

Cardio X

Kenpo X

Shoulders and Arms

Core Synergetics

Stretch X

Chest, Shoulder, and Triceps

Back and Biceps

Tone It Up:

Bikini Abs & Thighs

Sandcastle Workout

Bikini Blast Circuit Workout

Bikini Beach Bum Workout

POP Pilates:

Intense Ab Workout

Saddlebag Shaver

Tricep Toner

Butt Blaster

New Body Make Over

Back Attack

Inner Thighs and Calves

Inner Thigh Insanity

Stretching for Flexibility

Summer Slim Down pt 1

Summer Slim Down pt 2

Arm Attack

Lower Belly Pooch Attack

Thighs, Core, and Shoulders

Legs and Thighs

Beginners Total Body

Crazy Core Workout

Serious Standing for Legs, Butt, Obliques

Love Handles Exterminator

Obliques Ultimate

You’ve Got Abs Challenge!

Flat Abs Challenge

3 Minute Ab Challenge

Slimming Inner Thighs & Calves

Standing Pilates for Legs, Butt & Obliques

Super Butt Workout

Yoga

Dashama Sun Salutations video

Dashama Sun Salutations 2 video

Dashama Hip Stretches

Tara Stiles Bend It Like Tara video

sadienardini 40 minute yoga weight loss videos  Part 1, Part 2, Part 3, Part 4

exercisetv.tv Yoga Fitness Plus 45 minute video

exercisetv.tv Beginner Yoga 20 minute video

exercisetv.tv Yoga Sculpt 30 minute video

exercisetv.tv Yoga Fitness Fusion 45 minute video

Yogis Anonymous Hurts So Good Power Yoga 95 minute video

Yogis Anonymous Blissed Flow Yoga 90 minute

Post Running Stretch video from FlexibleWarriorYoga

No Equipment Home Workout

Couch to 5K

(via youknowyoucan)

healthy-is-sexy:

Green Smoothie - 1 cup baby spinach, 1 cup kale, 1 pear, 1 ½ cup of orange juice, and 1 frozen banana.

Chocolate Peanut Butter – 2 TBL unsweetened cocoa powder, 2 TBL peanut butter, ½ banana, 1 cup almond milk, ice. 320 calories total.

Mango Ginger — 2 cups frozen Mango, 1 cup frozen raspberries, 1 banana, ¼ cup chopped ginger, squeeze of lime, yogurt.

Good

Strawberry Date — 1 date, 1 ½ cup frozen strawberries, 1 cup almond milk. Optional: 1 scoop protein powder or 1 TBL of flaxseed oil.

(via healthy-is-sexy)

justeatyourveggies: Slimtastic Smoothies: 20 nutritious and delicious smoothie recipes Banana: Blend 2 bananas with 1/2 cup fat-free Greek yogurt, 1/2 cup skim milk, 2 teaspoons honey, 1/8 teaspoon cinnamon, and 1 cup ice. Strawberry Shortcake: blend cups strawberries, 1 cup crumbled pound cake, 1-1/2 cups skim milk, 1-1/2 cups ice, and splenda or stevia no calorie sweetener to taste. Raspberry Orange:Blend 1 cup orange juice, 1 cup raspberries, 1/2 cup plain yogurt, 1 cup of ice and splenda or stevia no calorie sweetener to taste. Honeydew-Almond: Blend 2 cups chopped honeydew melon, 1 cup almond milk, 1 cup ice, and honey to taste. Strawberry-Kiwi: Blend 1 cup strawberries, 2 peeled kiwis, 2 tablespoons sugar and 2 cups ice. Cherry-Vanilla: Blend 1 1/2 cups frozen pitted cherries, 1 1/4 cups milk, 3 tablespoons sugar, 1/2 teaspoon vanilla extract, 1/4 teaspoon almond extract, a pinch of salt and 1 cup ice. Grape: Blend 2 cups seedless red grapes with 1 cup concord grape juice and 1 1/2 cups ice. Blueberry-Banana: Blend 1 banana, 1 cup blueberries, 1/2 cup unsweetened coconut milk, 1 tablespoon each honey and lime juice, 1/4 teaspoon almond extract and 1 cup ice. Creamsicle: Blend 3/4 cup frozen orange or orange-tangerine concentrate with 1/2 cup cold water and 1 cup each vanilla ice cream and ice. Spiced Pumpkin: Blend 1/2 cup each pumpkin puree and silken tofu, 3 1/2 tablespoons brown sugar, 1 cup milk, 1/2 teaspoon pumpkin pie spice, a pinch of salt and 1 cup ice. Black Raspberry–Vanilla: Blend 1 pint blackberries, 1/2 cup raspberries, 1 cup vanilla yogurt and 1 tablespoon honey. Banana PB&J: Blend 1 frozen banana with 1 cup soy milk, 1/4 cup each creamy peanut butter and wheat germ, and 2 tablespoons seedless strawberry or raspberry jelly. Vietnamese Coffee: Blend 1/2 cup chilled espresso or strong coffee, 1/4 cup sweetened condensed milk and 1 1/2 cups ice. Top with chocolate shavings and/or chocolate syrup. Pineapple-Mango: Blend 1 cup each chopped pineapple and mango, 1 cup coconut water, a dash of ground allspice and 1 cup ice. Sprinkle with toasted coconut. Chocolate-Banana: Blend 1 banana, 1 cup chocolate ice cream, 1/2 cup milk, a pinch of salt and 1/2 cup ice. Peanut Butter–Apple: Blend 1 chopped peeled apple, 3 tablespoons creamy peanut butter, 2 tablespoons flax seeds, 1 1/2 cups each soy milk and ice, and honey to taste. Veggie: Blend 1 1/4 cups tomato juice, 1/4 cup carrot juice, 1/2 peeled cucumber, 1/2 celery stalk, 1/4 cup each parsley and spinach, and 1/2 cup ice. Lemon–Poppy Seed: Blend 2 teaspoons poppy seeds, the zest and juice of 1/2 lemon, 1 cup plain yogurt, 1/3 cup sugar and 1/2 cup each milk and ice. Strawberry-Maple: Blend 2 cups strawberries, 1 1/2 cups milk, 1/4 cup each maple syrup and wheat germ, a dash of ground cinnamon and 1 1/2 cups ice. Apple-Spinach: Blend 2 cups spinach, 1 chopped peeled apple, 1/2 cup silken tofu, 1/4 cup each soy milk and orange juice, 1 tablespoon each wheat germ, honey and lemon juice, and 1 cup ice. Find more here…

justeatyourveggies:

Slimtastic Smoothies: 20 nutritious and delicious smoothie recipes

  1. Banana: Blend 2 bananas with 1/2 cup fat-free Greek yogurt, 1/2 cup skim milk, 2 teaspoons honey, 1/8 teaspoon cinnamon, and 1 cup ice.
  2. Strawberry Shortcake: blend cups strawberries, 1 cup crumbled pound cake, 1-1/2 cups skim milk, 1-1/2 cups ice, and splenda or stevia no calorie sweetener to taste.
  3. Raspberry Orange:Blend 1 cup orange juice, 1 cup raspberries, 1/2 cup plain yogurt, 1 cup of ice and splenda or stevia no calorie sweetener to taste.
  4. Honeydew-Almond: Blend 2 cups chopped honeydew melon, 1 cup almond milk, 1 cup ice, and honey to taste.
  5. Strawberry-Kiwi: Blend 1 cup strawberries, 2 peeled kiwis, 2 tablespoons sugar and 2 cups ice.
  6. Cherry-Vanilla: Blend 1 1/2 cups frozen pitted cherries, 1 1/4 cups milk, 3 tablespoons sugar, 1/2 teaspoon vanilla extract, 1/4 teaspoon almond extract, a pinch of salt and 1 cup ice.
  7. Grape: Blend 2 cups seedless red grapes with 1 cup concord grape juice and 1 1/2 cups ice.
  8. Blueberry-Banana: Blend 1 banana, 1 cup blueberries, 1/2 cup unsweetened coconut milk, 1 tablespoon each honey and lime juice, 1/4 teaspoon almond extract and 1 cup ice.
  9. Creamsicle: Blend 3/4 cup frozen orange or orange-tangerine concentrate with 1/2 cup cold water and 1 cup each vanilla ice cream and ice.
  10. Spiced Pumpkin: Blend 1/2 cup each pumpkin puree and silken tofu, 3 1/2 tablespoons brown sugar, 1 cup milk, 1/2 teaspoon pumpkin pie spice, a pinch of salt and 1 cup ice.
  11. Black Raspberry–Vanilla: Blend 1 pint blackberries, 1/2 cup raspberries, 1 cup vanilla yogurt and 1 tablespoon honey.
  12. Banana PB&J: Blend 1 frozen banana with 1 cup soy milk, 1/4 cup each creamy peanut butter and wheat germ, and 2 tablespoons seedless strawberry or raspberry jelly.
  13. Vietnamese Coffee: Blend 1/2 cup chilled espresso or strong coffee, 1/4 cup sweetened condensed milk and 1 1/2 cups ice. Top with chocolate shavings and/or chocolate syrup.
  14. Pineapple-Mango: Blend 1 cup each chopped pineapple and mango, 1 cup coconut water, a dash of ground allspice and 1 cup ice. Sprinkle with toasted coconut.
  15. Chocolate-Banana: Blend 1 banana, 1 cup chocolate ice cream, 1/2 cup milk, a pinch of salt and 1/2 cup ice.
  16. Peanut Butter–Apple: Blend 1 chopped peeled apple, 3 tablespoons creamy peanut butter, 2 tablespoons flax seeds, 1 1/2 cups each soy milk and ice, and honey to taste.
  17. Veggie: Blend 1 1/4 cups tomato juice, 1/4 cup carrot juice, 1/2 peeled cucumber, 1/2 celery stalk, 1/4 cup each parsley and spinach, and 1/2 cup ice.
  18. Lemon–Poppy Seed: Blend 2 teaspoons poppy seeds, the zest and juice of 1/2 lemon, 1 cup plain yogurt, 1/3 cup sugar and 1/2 cup each milk and ice.
  19. Strawberry-Maple: Blend 2 cups strawberries, 1 1/2 cups milk, 1/4 cup each maple syrup and wheat germ, a dash of ground cinnamon and 1 1/2 cups ice.
  20. Apple-Spinach: Blend 2 cups spinach, 1 chopped peeled apple, 1/2 cup silken tofu, 1/4 cup each soy milk and orange juice, 1 tablespoon each wheat germ, honey and lemon juice, and 1 cup ice.

Find more here…

(via fitter-than-a-snicker)

Running tips

boostyouresteem:

From my lovely cousin Justin who runs an ‘easy’ ten miles every morning, just finished a 30 mile race for charity, is a cross country coach, a kickass lawyer in Boston, and is doing the zombie run.

  • Get a running app. Every smart phone has at least one available for free. Guessing your pace is isn’t going to cut it if you’re counting calories or training for a marathon.
  • If you’re running marathon length races, a break during the first mile or two is the most important.
  • Pace yourself. It doesn’t matter if there are 50 people ahead of you or 50 people behind you. Don’t judge yourself by their standards. You have your own pace and it works for you.
  • Pay attention to your breath. Inhale left foot, exhale left foot.
  • Fuck yogic breathing. It doesn’t apply here. In and out through your mouth.
  • No matter how much you think you sound like Vader, you breathing aren’t nearly as loud as you think you are. Don’t hold back. If you don’t get enough oxygen, your muscles fail.
  • Don’t slam your feet on the pavement. Keep it as light as possible. If you’re on a treadmill, the entire gym shouldn’t be able to hear it.
  • If you can’t figure out if you’re a mid-foot striker, heel striker or toe striker, it doesn’t really matter. Unless your legs are killing you, just keep going. If you focus too much on your legs, you’re probably going to eat it.
  • Run against the traffic.
  • Only put a headphone in one ear, you want to hear a car before it makes you roadkill.
  • Ladies, loop your headphones through your sports bra. Fellas, run it under your shirt. If you’re going shirtless, hook the extra cord up in the armband so it doesn’t bounce around and hit you in the face.
  • Make a playlist before you go. Don’t rely on shuffle. Get a good selection of high bpm songs, or something that will make you angry/excited. You don’t want to pause and let your heart rate/stride falter while you try to skip all your Death Cab for Cutie songs.
  • Take rest days.
  • Mind over matter. Your legs don’t really hurt that badly. Yes, you can breathe. Keep going.
  • But listen to your body. If you legs are honestly giving out, head home.
  • Hydrate but don’t water log.
  • If your endurance is terrible, work it up with stationary bikes or cardio classes. Get your aerobic ability and actual fitness level up.
  • Stretch your calves with toe raises. Rock back on your heels and bring your toes up a few times before you run to reduce shin splints.
  • Strength train. You’ll get less shin splints as you build up the muscles in your legs.
  • Find good sneakers and pay good money for them. You can get all your other gear for cheap, but go name brand and take time to find a shoe that works for you. Some podiatrists will even fit you for what type of shoe you should wear.
  • Stick reflective tape to your heels if you run at night and bring a flashlight so you don’t turn an ankle.
  • Pay attention. Be alert. Don’t get hit by the train that runs through traffic near the Fens. Run as if no one sees you. Make it your responsibility to keep yourself safe.

(via healthyisalwaysbetter)

muffintop-less: There is a hormone that many people are unaware of, which operates to stimulate hunger. It has been shown to increase cravings for high calorie foods in particular. Studies have also shown it can promote fat storage around the abdomen. This hormone is called ghrelin. Ghrelin circulates in the blood, and around meal time, stimulates appetite. Studies have shown that dieters tend to have higher levels of ghrelin in their system… which means it could be the body’s way of fighting weight loss. This would explain why yo-yo and starvation dieters typically cannot keep the weight off. So how do you control this raging hormone? While it might be a significant struggle for some, there are measures you can take to reduce the intensity of this hormone. Increase the intensity of exercise. Engage in aerobic exercise and resistance training regularly. Eat frequent, small meals consisting of a lean protein source. Also be sure to eat your healthy fats. Keep stress levels low and be sure to get plenty of sleep. Stress, lack of sleep and intense dieting will raise ghrelin levels. Additional reading:http://www.sciencedaily.com/releases/2009/05/090520055519.htmhttp://www.ncbi.nlm.nih.gov/pubmed/17212793 http://www.webmd.com/diet/news/20100622/hormone-ghrelin-ups-desire-for-high-calorie-foods 

muffintop-less:

There is a hormone that many people are unaware of, which operates to stimulate hunger. It has been shown to increase cravings for high calorie foods in particular. Studies have also shown it can promote fat storage around the abdomen. This hormone is called ghrelin. Ghrelin circulates in the blood, and around meal time, stimulates appetite. Studies have shown that dieters tend to have higher levels of ghrelin in their system… which means it could be the body’s way of fighting weight loss. This would explain why yo-yo and starvation dieters typically cannot keep the weight off.

So how do you control this raging hormone? While it might be a significant struggle for some, there are measures you can take to reduce the intensity of this hormone. Increase the intensity of exercise. Engage in aerobic exercise and resistance training regularly. Eat frequent, small meals consisting of a lean protein source. Also be sure to eat your healthy fats. Keep stress levels low and be sure to get plenty of sleep. Stress, lack of sleep and intense dieting will raise ghrelin levels.

Additional reading:
http://www.sciencedaily.com/releases/2009/05/090520055519.htm
http://www.ncbi.nlm.nih.gov/pubmed/17212793 
http://www.webmd.com/diet/news/20100622/hormone-ghrelin-ups-desire-for-high-calorie-foods 

(via fitter-than-a-snicker)