iamcharlotteaddams:

Today in “I am Nick Miller.”

(Source: getthin-or-dietrying, via fitbeliever)

piecesinprogress:

One of the most important parts of my journey to be healthy was good planning. Knowing what I should eat and when and what fitness to do to reach my goals has always been something that helps keep me on track. I designed this chart to be really easy to follow, just print it out and fill in your own meal and fitness plan!

The bottom picture is my weight-loss plan (for maintenance eat more than this!!), it’s lower calorie because I always have unexpected bites (the caf’s mini cookies kill me :P) so I like to figure in wiggle room. The amount of time I spend on cardio changes every day so I never get too used to one thing but my strength training is only 10 minutes per day. I’m currently following this running plan and this strength plan.

Here’s some tips for making a good plan:

• Eat every few hours, it will keep you from feeling hungry (because when you get hungry there’s something for you to have), reduce off-plan snacking and maintain your blood sugar
• Balance each meal with a source of carbs, fat and protein
• Make dishes ahead of time! I make a week’s worth of my italian bean salad lunch and store it in individual serving tupperware so come my 1 hour of lunch between classes it’s already ready for me.
• MAKE SURE you take a rest day from cardio! Trust me, it is FAR  better to take that day off and let your body recover than to push too far and get injured!
• Be realistic about the exercise you have time for- if you only have 30 minutes a day don’t expect yourself to do more. In other words- plan for success and plan for what you honestly can get done!
• Enjoy it! The most successful meal plan is one that you look forward to everything you’re eating and the most successful fitness plan is one that you have fun doing!

For more charts & checklists go here!

(Source: notsoroamingnome, via exercisechallenges)

the-exercist:

When you squat, make sure you’re constantly checking your form and going through a mental checklist:

• Your knees should never go beyond your toes.
• You’re squatting past parallel
• Weight is in your heels, not your toes
• Your lower back and butt are sticking out
• You’re facing up and forward, with your back slightly arched

In order to make sure you’re doing them correctly, you can check your form against a wall:

  

It looks stupid, but it will help you make the movement more naturally. 

And in the end, if you’ve double-checked your form and you’ve gotten someone to help you, then the problem may be that you lack some of the strength and joint mobility to do squats comfortably right now. That’s fine - You’ll just have to build up to them. Wall sits, lunges and step-ups will hit some of the same muscles. Doing those on a consistent basis will help to eventually improve your squats. 

- Made Rebloggable by Request -

backonpointe:

New for April: Endurance Edition!

The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date.

For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today. (The Endurance Calendar also has “stretch” as a category; I do not have any stretching routines, but simply take about ten minutes to stretch out and relax when stretching is called for, or try a yoga video online.)

If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: April”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group!)

During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.

Have fun!

p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!

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
• Beginner Arms
• Load Your Guns

Legs

• Inner Thigh Toner
• Tame Those Thighs
• Kill Those Legs!
• Your Best Butt
• Thigh Toner
• Dancer’s Legs Workout
• Legs Workout
• 5 Minute Butt Blaster
• Legs For Days
• Shapely Squats
• Beach Babe Booty
• Get Those Glutes
• Love Your Legs

Abs

• All-Over Abs
• 1-2-3 Ab Workout
• Quick Challenge
• I Seek Obliques
• Abs Challenge
• Intense Abs
• Waist Trimmer
• Ballet Abs
• Flat Abs Workout
• Lower Ab Attack
• Easy Abs
• Core Work for Beginners

General

• Jump-Free Workout
• Student Workouts
• Wake Up Warm Up
• 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
• Workout Challenge for the Absolute Beginner
• Extreme Bodyweight Workout
• Throw Pillow 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
• Kick-It Cardio!
• Basic Cardio

High Intensity Interval Training (HIIT)

• One Room HIIT
• 20-Minute HIIT
• Interval for Beginners
• Interval Running

gonnabeahealthy-fitme:

April workouts! Some are from different years but you can still follow the date! 

Also if they’re not credited then I have no idea who created them!

(via exercisechallenges)

the-exercist:

Back Extensions:

The Setup:

• Begin by lying down with your belly on the mat, toes together, and knees apart.
• Ground your palms on the floor, placing them on top of one another with your forehead resting on the back of the hands.

 

Leg Lifts:

• Squeeze your seat and lower back, floating your toes straight up toward the ceiling and lifting your knees off of the ground.
• Take 10-15 lifts with your toes aiming for the sky.

 

Upper Body Lift

• With your legs still floating off of the ground, lift your forearms up in one motion.
• Keep your back and seat engaged while you lift your upper and lower body together. Do this 10-15 times.

exercisechallenges:

The routine I’ll be following this month. A mix of three Jillian Michaels videos: 30 Day Shred, Banish Fat, Boost Metabolism, and No More Trouble Zones. I originally found the list here years ago.

I started a tumblr to collect different exercise challenges I see floating around the fitblrs. I imagine it’ll be mostly posts around the start of a new month, but we’ll see how it goes! :)

(Source: healthfulblog, via exercisechallenges)

everything-healthy:

Because it really works.

(via savvyfitness)

piecesinprogress:

You can do this entire plan absolutely anywhere and the only equipment you need is your body!

Tomorrow is the last day of March meaning it’s time for the new monthly workout plan! I designed this one specifically to go along with cardio that works your legs. If you would still like to do lower body strength training then go for it, just do it on the cross days! (My legs are always WAY too tired after a good run to think about squats haha).

I plan on doing this after my run each day, who’s up to do it with me? :)

Want more at home equipment free workout plans? Go here!

(via exercisechallenges)