July 4th, 2014

(Source: deodomuique, via fitbeliever)

the-exercist:

Diamond Sit-Up

Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
Slowly lower back to the starting position.
This counts as one rep.

the-exercist:

Diamond Sit-Up

  • Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
  • Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
  • Slowly lower back to the starting position.
  • This counts as one rep.

(Source: fitsugar.com)

optimus-primette:

gwenlightened:

obliteratingmyfat:

resolutionrevolution90:

militaryfit-bombshell:



Ignore the numbers on your clothes and wear the size that makes you comfortable.

I saw this this morning and wanted it to be rebloggable SO BAD.

love this.

OMG ITS MY OLD BLOG LOOK AT ITS GLORY
'MILITARYFIT-BOMBSHELL'
DATS ME

optimus-primette:

gwenlightened:

obliteratingmyfat:

resolutionrevolution90:

militaryfit-bombshell:

Ignore the numbers on your clothes and wear the size that makes you comfortable.

I saw this this morning and wanted it to be rebloggable SO BAD.

love this.

OMG ITS MY OLD BLOG LOOK AT ITS GLORY

'MILITARYFIT-BOMBSHELL'

DATS ME

(Source: mybodyneedschangeandineedcash, via wannaberunnerrr)

July 3rd, 2014
  • me stretching in bed in the morning: wow i'm not sore i should have worked harder yesterday
  • me getting out of bed and walking 2 steps: whoop there it is

piecesinprogress:

I am so SO excited to announce this challenge! Above I’ve given you the challenge layout and a printable way to track your progress. (I left space to put your mile splits and route info, I have 3 routes I cycle through so it never gets boring).

Nearly 3 years ago, I set out to become healthy and relied completely on power walking for cardio. Back then it seemed like something accessible, that I and my injured knees could do, and that physically, as out of shape as I was, I could do. It made me strong, it helped me get healthy, and as I saw my times getting faster and faster it encouraged me to keep going. Today I am still working through those injuries and so I have returned to power walking. Power walking still makes me feel accomplished, still makes me feel strong, and, most importantly, still makes me happy!

I created this challenge because I want to share my love of walking with others. So often we think of walking as a precursor to running or a warm up, but it is a fantastic, effective workout in its own right. It boosts your heart rate, strengthens your joints & muscles, is low impact, and is something that will challenge you no matter what your fitness level! When I started out I really pushed myself to complete 15 minute miles- today I’m cranking out 12 minute mile splits!

Over the next 30 days I’ll post motivation, guides, and tips to help you get through this challenge as well instagram updates on my own almost-daily walks!

I’ve already started the challenge, will you join me? :)

July 2nd, 2014
the-exercist:

Dumbbell Woodchop

Hold dumb-bell in both hands, feet shoulder-width apart
Bring weight down to outside of thigh – keep back straight
Twist torso and bring weight up over opposite shoulder

the-exercist:

Dumbbell Woodchop

  • Hold dumb-bell in both hands, feet shoulder-width apart
  • Bring weight down to outside of thigh – keep back straight
  • Twist torso and bring weight up over opposite shoulder

(Source: mensfitness.co.uk)

rubyreed:

teenshealthandfitness:

Happy and healthy!

Or, you know, as healthy as you can be.
Because health isn’t a simple choice for everyone. Just saying. 

rubyreed:

teenshealthandfitness:

Happy and healthy!

Or, you know, as healthy as you can be.

Because health isn’t a simple choice for everyone. Just saying. 

(Source: zozeebo)

July 1st, 2014

(Source: mikelsens, via tumblrgym)

Staying Fit in Ramadan

muslimahathletes:

Insha’Allah everyone’s been having a fruitful and blessed Ramadan; it’s the perfect time to pick up good habits and maintain them throughout the year. We tune ourselves up mentally and spiritually for the sake of Allah (SWT), so why not physically too? After all, the Prophet (PBUH) said: “The strong believer is better and more beloved to Allah than the weak believer, while there is good in both.” 

Sometimes, however, even those who live healthy lifestyles outside of the holy month tend to lose grip when Ramadan rolls around, because not eating or drinking takes a toll on one’s energy levels. Even still, it’s possible to get and stay fit. Here’s how!

1. Decide when to work out. You have three options. Before iftar, after iftar in the time before Isha, or before suhoor. 

  • Before Iftar: Work out for an hour or less prior to iftar. Give it your all, but remember not to over exert yourself. Break your fast with water and dates.
  • After Iftar: Eat something small and energizing. Proceed to work out and then have your main meal.
  • Before Suhoor: This course is best for those who eat a lot at iftar, or don’t have the energy to work out before iftar. Work out any time prior to suhoor and after taraweeh. Remember, what you eat when you break your fast makes a difference!

2. Be conscious of what you eat at iftar. We all like to indulge after fasting all day, but it’s important not to eat excessively, especially when our dinner tables are laden with oily, heavy foods. Break your fast with water and a date as per Sunnah, and start with salad. That way, you’ll satiate your appetite with something healthy and won’t be as inclined to shovel down unhealthy foods and desserts.

3. Eat slowly. Studies show that slower eating means less consumption (it takes 20 minutes for your body to realize it’s full) and better digestion because you are chewing your food better. This is important because people tend to overeat when it’s time for iftar, primarily because they’re eating fast and not listening to the body’s signals.

4. Stay hydrated. We can’t emphasize how important this is, and by hydrated, we mean with water. Drinking two liters of water a day is recommended, and that’s just four standard bottles. It keeps your skin clear, your metabolism going, and your energy up. Replace all other drinks with water if necessary.

5. Don’t sleep all day. Not only does sleeping right up until iftar defeat the purpose of fasting, but it keeps you slow and sluggish.

6. Be consistent! Remember that making small permanent changes yields much greater results than drastic temporary changes. As we’re all trying to better ourselves in Ramadan, now is the perfect time to start.

May Allah accept our fasting and good deeds, Ameen!

- Muslimah Athletes

June 30th, 2014
muslimahathletes:

Staying hydrated is essential to fasting. It may seem like a lot, but if you cut out all other drinks and replace them with water (i.e coffee, tea, juice, etc) you’ll find it’s easy to increase your water intake. It keeps you energized, your skin looking healthier, and your digestive system strong. Read more here.

muslimahathletes:

Staying hydrated is essential to fasting. It may seem like a lot, but if you cut out all other drinks and replace them with water (i.e coffee, tea, juice, etc) you’ll find it’s easy to increase your water intake. It keeps you energized, your skin looking healthier, and your digestive system strong. Read more here.

iwontlose1:

How to Maintain Your Fitness During Ramadanhttp://www.iwontlose.com/ramadan
Ramadan Kareem

iwontlose1:

How to Maintain Your Fitness During Ramadan
http://www.iwontlose.com/ramadan

Ramadan Kareem

zenmybooo:

Eat right: Tips for staying fit during Ramadan :)                          
STAY HYDRATED
Keeping hydrated is evidently more challenging in the summer months. Usually, men are required to drink about 2.5 litres of water or 10 cups, whilst women are required to consume about 2 litres, or 8 cups a day. During Ramadan, it is advised to drink as much water as possible before, during and after meal times after sunset.
BREAK YOUR FAST SLOWLY
Breaking your fast should be gradual. Beginning with water, small hot appetisers like soups, light salads and yogurts or a small cup of fresh juice and even 2-3 dates are recommended. Dates have gained popularity in Ramadan, as they’re high in fruit sugar, yet nutritious as they are filled with magnesium, potassium and fibre.
MAKE YOUR MEALS COUNT
A balanced diet is recommended even when you are not fasting. Power foods like whole grains, barley, wheat, oats, whole grain rice and legumes such as lentils or beans and fresh produce like fruits, vegetables and potatoes are low in sugar, and high complex carbohydrates, remaining in your system for longer, lessening the hunger throughout the day. Protein rich sources like lean meats, fish, eggs, milk, nuts or seeds can also help to stabilise blood sugar levels, which in turn can help curb cravings.
AVOID SALTY AND SUGARY FOODS
Foods to avoid are spicy, salty, and processed foods such as canned food and packaged products. The faster the body breaks the meal down, the sooner you’ll get hungry. That means instead of a sugary breakfast cereal, try oatmeal and fruit. The addition of chia seeds provide an added boost of healthy omega fatty acids, iron, vitamin C, potassium, calcium, fiber, protein and antioxidants.
EXERCISE
The best time to exercise moderately is an hour after you break your fast with something light such as walking, jogging, swimming, or yoga. Try to include at least 30 minutes of exercise daily during the month of Ramadan and make sure to hydrate with plenty of fluids.
Stay fit while fasting
People tend to go easy on their exercise routine during the Ramadan month and end up feeling heavy once Eid comes along. But there’s no reason why you should not make the most of the shorter hours at work and plan a workout to fit into your routine

It is important to do cardiovascular exercises such as walking or cycling. This helps burn calories and improves one’s stamina.


Go for a low intensity resistance training. It helps maintain muscle strength.


Do warm up and stretching exercises. Full body stretching helps improve flexibility and also in detoxification.


Gym goers can do mat exercises like free squats, abs exercises and pushups.


Other forms of exercise are Pilates, yoga and meditation; these help in relaxation and detoxification.


Low intensity group exercises help burn calories. It can also be fun if you do it with your friends, family or in a large group.


Keep your workout short; at least 30 to a maximum of 60 minutes.


Don’t exercise when you are fasting. One should exercise either before Sehri (meal before dawn) or after Iftaar (meal after sunset).


Don’t do high intensity exercises like high speed running, stepper and heavy weight lifting as it can lead to joint or muscle injuries and complications like low blood pressure, hypoglycemia and dizziness.


Come to the gym with friends or get a personal trainer, to keep your motivation levels high.


To maintain your fitness within Ramadan, it is recommended to exercise four to five a week.


If you can’t make it to the gym, you can try to go for a brisk walk, a jog or just use a jumping rope at home for 30 minutes.

zenmybooo:

Eat right: Tips for staying fit during Ramadan :)
                         

STAY HYDRATED

Keeping hydrated is evidently more challenging in the summer months. Usually, men are required to drink about 2.5 litres of water or 10 cups, whilst women are required to consume about 2 litres, or 8 cups a day. During Ramadan, it is advised to drink as much water as possible before, during and after meal times after sunset.

BREAK YOUR FAST SLOWLY

Breaking your fast should be gradual. Beginning with water, small hot appetisers like soups, light salads and yogurts or a small cup of fresh juice and even 2-3 dates are recommended. Dates have gained popularity in Ramadan, as they’re high in fruit sugar, yet nutritious as they are filled with magnesium, potassium and fibre.

MAKE YOUR MEALS COUNT

A balanced diet is recommended even when you are not fasting. Power foods like whole grains, barley, wheat, oats, whole grain rice and legumes such as lentils or beans and fresh produce like fruits, vegetables and potatoes are low in sugar, and high complex carbohydrates, remaining in your system for longer, lessening the hunger throughout the day. Protein rich sources like lean meats, fish, eggs, milk, nuts or seeds can also help to stabilise blood sugar levels, which in turn can help curb cravings.

AVOID SALTY AND SUGARY FOODS

Foods to avoid are spicy, salty, and processed foods such as canned food and packaged products. The faster the body breaks the meal down, the sooner you’ll get hungry. That means instead of a sugary breakfast cereal, try oatmeal and fruit. The addition of chia seeds provide an added boost of healthy omega fatty acids, iron, vitamin C, potassium, calcium, fiber, protein and antioxidants.

EXERCISE

The best time to exercise moderately is an hour after you break your fast with something light such as walking, jogging, swimming, or yoga. Try to include at least 30 minutes of exercise daily during the month of Ramadan and make sure to hydrate with plenty of fluids.

Stay fit while fasting

People tend to go easy on their exercise routine during the Ramadan month and end up feeling heavy once Eid comes along. But there’s no reason why you should not make the most of the shorter hours at work and plan a workout to fit into your routine

  • It is important to do cardiovascular exercises such as walking or cycling. This helps burn calories and improves one’s stamina.

  • Go for a low intensity resistance training. It helps maintain muscle strength.

  • Do warm up and stretching exercises. Full body stretching helps improve flexibility and also in detoxification.

  • Gym goers can do mat exercises like free squats, abs exercises and pushups.

  • Other forms of exercise are Pilates, yoga and meditation; these help in relaxation and detoxification.

  • Low intensity group exercises help burn calories. It can also be fun if you do it with your friends, family or in a large group.

  • Keep your workout short; at least 30 to a maximum of 60 minutes.

  • Don’t exercise when you are fasting. One should exercise either before Sehri (meal before dawn) or after Iftaar (meal after sunset).

  • Don’t do high intensity exercises like high speed running, stepper and heavy weight lifting as it can lead to joint or muscle injuries and complications like low blood pressure, hypoglycemia and dizziness.

  • Come to the gym with friends or get a personal trainer, to keep your motivation levels high.

  • To maintain your fitness within Ramadan, it is recommended to exercise four to five a week.

  • If you can’t make it to the gym, you can try to go for a brisk walk, a jog or just use a jumping rope at home for 30 minutes.

(Source: khaleejtimes.com)