yoga-body:

healthiie:

Neck & Shoulders

• Hatha Yoga for Neck and Shoulder Health - 57 Min
• Yoga for Neck and Shoulder Tension and Injuries - 14 Min
• Feel Good Friday: Yoga for Neck & Shoulders - 14 Min
• Back to School Shoulder Stretches - Yoga Sequence - 6 Min
• Yoga for Your Shoulders 10 Minute Workout Routine - 10 Min
• Beginners’ Yoga for Shoulder Strength with Melissa McLeod - 22 Min

Chest:

• Yoga Workout Beginners Home Chest & Shoulders Exercise Routine How To - 11 Min
• Yoga for Heart Opening - 10 Min
• Heart Opening 30 Min Yoga Class - 31 Min
• Heart Chakra Yoga Sequence - 10 Min

Arms:

• Yoga for Firm and Shapely Arms and Shoulders - 9 Min
• Arm Yoga Workout - 4 Min
• Total Body Transformation Yoga: Hips and Arms - 11 Min
• Yoga For Arm Strength: Part One (8Min) & Part Two (2 Min)
• Yoga For Guitar Players — Arms, Wrists, and Fingers - 8 Min

Back:

• Yoga for Back Strength - 7 Min
• Yin Yoga for the Spine - 60 Min
• Restorative Yoga For Back - Restoraflow - 40 Min
• Yoga for Back Care - 15 Min
• Yoga Workout | Low Back Pain Stretches Routine - 10 Min
• Yoga for your back - 19 Min
• Lower Back Relief - 17 Min

Abs:

• Yoga 4 Abs with Gillian B & Sebastian - 10 Min
• Yoga for Abs and Core Strength - 8 Min
• Yoga Abs Workout - 10 Min
• Iron Yoga Abs & Closing Stretches - 15 Min (Note: Includes weights. If you dont have weights, use a can from the pantry or something similar.)
• Yoga to Build Strong Abs - 7 Min

Hips:

• Hip Opening Yoga - 45 Min
• Yoga Flow Hip Openers - 14 Min
• Wall Yoga for Hips and Hamstrings - 12 Min
• Yoga for Hip Pain and Stiffness - 17 Min
• Butt, Hips & Thighs Warm up - 7 Min
• Yoga Mania: Move those hips! - 12 Min
• Office Yoga: Hip Release - 10 Min
• Yoga for your Butt - 6 Min
• Yoga Tone your Butt and Thighs - 4 Min

Legs:

• Denise Austin: Yoga Legs Workout - 10 Min
• Gentle Yoga for Tight Legs and Hips - 20 Min
• Yoga for Sexy Legs - 6 Min
• Sleek Yoga Legs - 4 Min

Full Body/Full Classes:

• Jillian Michaels: Yoga Meltdown Level 1 - 35 Min
• Weight Loss & Fatburning Yoga Workout - 20 Min
• Yoga for Weight Loss - 20 Min
• Yoga for Runners - 26 Min
• Foundations in Flow Yoga Class with Fiji McAlpine - 48 Min
• Connections to Core Power Yoga Class with Fiji McAlpine - 57 Min
• Energizing Sunrise Practice - 38 Min
• Power Yoga with Bryan Jones - 31 Min
• Yoga Class with Logynn Northrhip  - 60 Min
• Yoga Basics to Improve Alignment - 62 Min
• Yoga for Beginners Two with Dr. Melissa West - 60 Min
• Intermediate/Beginner: Lunch Time Yoga Class - 45 Min

Enjoy :)

YEAH!

One day I’m going to be able to do consecutive crunches upside down.

fitvillains:

Booty Blaster: Bulgarian Single Leg Squats

Equipment: a bench, chair or other elevated surface. Dumbbells or a barbell are optional if you can handle more resistance than just your body weight: keep your hands by your sides or by your shoulders. 

Take It To Go! Swings and park benches are fab tools if you want to throw in a set during a jog or outdoor circuit.

How To Do It

A. Stand tall in front of a bench, chair or sofa, facing away from it. Take one big step forward, then lift one leg onto the bench so that your toes touch the surface. You may need to adjust your other leg: that’s okay. The higher the elevated leg, the harder this will be: you have the option to choose a lower level surface (like a curb or a stack of books) instead.

B. Lower DOWN (not forward) into a squat. Try to keep your torso tall as you lower down & keep your weight in the heel of your standing leg (you should be able to wiggle your toes). Look down and make sure your knees stay over (and not past) the top of your toes.

C. Lift up and squeeze your glutes, keeping the standing leg slightly bent. You’ll feel it. Repeat :)

Modifiers: You can do this move with no weight & reduce your range of motion. If you have trouble balancing, place a hand on a wall or another chair or choose a shorter surface.

Featured in Dirty Dozen 3 - Bad ‘Ass’ Bootcamp.

madsweat:

You’re Designed to Run                          

Humans can run farther than most animals, thanks in part to our long legs, big glutes and the ability to displace heat. 

Daniel Lieberman, a professor of human evolutionary biology at Harvard

I honestly don’t think that cinnamon is a substitute for sugar…it’s a spice, not really a sweetener. 

I never knew that planks were more beneficial than crunches though!

(Source: myfitnessblog27)

(Source: healthyisclassy)

mermaidmayhems:

sealegslegssea:

symmetrism:

Art’s great nudes have gone skinny

Italian artist Anna Utopia Giordano has created a visual re-imagination of historic nude paintings, had the subjects conformed their bodies to what the 21st century considers an ideal of beauty. The results are revealing—and quite shocking in what they say about the modern attitude toward women’s bodies.

I really like this compare contrast, the once beautiful figures look so distorted and sick when scaled down

yay art

To see Botticelli’s Birth of Venus has always been a dream of mine. One of my favorites.

proteinshakesandcigarettes:

motiveweight:

What are some of the benefits of hula hooping?

Fat Burning

Hula hooping is great fun, and at first glance looks really easy. Once you actually try it, though, you’ll realize that it is really quite a workout! It is a great aerobic activity that engages many muscles in the body and is a great fat burner. In fact, one hour of hula hooping burns as many calories as a one hour run. In contrast to running, hooping is a low-impact activity that is great for those with troublesome joints as well as older people. It’s also such a fun activity that you really don’t even realize how hard you are working!

Core Muscle Workout

Hula hooping not only uses the large muscles in the legs, arms and back, it also works the core muscles in the abdomen, hips, back, pelvis and buttocks. The rhythmic hip rotations work many muscles and are great for toning and strengthening your core. For a great shoulder and arm workout, try twirling a hoop with your hands. Weighted hoops are now available for a more intense workout as well.

Posture and Back Health

In addition to engaging and strengthening the stabilizing lower back muscles and the large upper back muscles, the gyrating motion of the hips also mobilizes the spinal joints. Increasing the range of motion of the spine is very important for spinal health, back strength and overall body health. The more you increase the flexibility of the spine, the more you lubricate those spinal joints and discs, which will go a long way in preventing back problems and injuries. Continue Reading

I reallllyyyy wanna start hooping.

kit-does-fit:

Do’s and Don’ts of a Successful Fitness Plan

Do

• Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.
• Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
• Break down your meals so you are eating several mini meals per day.
• Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.
• Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
• Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.
• Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini chocolate instead of the whole candy bar.
• Always warm up before and stretch after your exercise routine.
• Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.
• Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.
• Work out with a friend. You’ll help motivate each other.
• Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available.

Don’t

• Over-train. Your body needs time to recover in between workouts.
• Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.
• Skip stretching.
• Skimp on sleep.
• Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.
• Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
• Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.
• Give up. Consider talking with a friend in times of discouragement.
• Forget to reward yourself on occasion.

myjournalofhealth:

Overwhelmed? Don’t know where to start? Maybe this guide can help you out! :)

The purpose of this guide is to help you figure out how you should start your new healthy lifestyle and possibly with weight loss since that’s what a lot of us are here for.

1. Start a journal.
   Write down your daily food logs, exercise logs, feelings, short-term and long-term fitness and health goals, your progress, why you’re doing this, etc.
2. Find support.
   Create a network of support for yourself. Tell your family, friends, acquaintances, and everyone else about what you’re doing. You’re more likely to succeed when you have support.
3. Find out your BMR and how many calories you should be consuming.
   Click here for a BMR calculator and Harris Benedict Equation. Everyone’s body is different, so your body’s needs are different as well. Be sure to get enough calories; your body needs the energy.
4. Make a plan.
   Write down everything you’re going to do. Stay organized.
5. Find out what your thing is.
   It could be running, hiking, canoeing, lifting weights, zumba, yoga, and the list goes on. The key thing is that it has to be enjoyable foryou. If you like it, chances are you’ll continue doing it.
6. Treat days, not cheat days.
   It’s okay to indulge. Eating a doughnut now and then won’t kill you; eating one everyday however might eventually lead to diabetes. The vocabulary you choose to use is very important, and this doesn’t limit to just being healthy; it is relevant to life overall. Have a positive mindset.
7. Start out slow.
   Take your time. No one becomes successful overnight. You have to work at it.
8. Rest days once a week, but be careful about allowing yourself too many rest days.
   You should have a rest day once a week so your muscles have time to heal. However, don’t allow yourself to be lazy and slack off - having two consecutive rest days might cause you to have another rest day, which may eventually lead to a week of not exercising.

Hope this helped you and good luck!

muffintop-less:

I often get asked by girls who have never eaten healthy or worked out before.. where to start! I totally get how overwhelming it can be, as my journey only started about a year ago! Here are some basic tips I have for those JUST starting out on a health and fitness journey! =)

• Get rid of the junk food! This includes (but not limited to): regular and diet soda, cookies, chips, crackers, candy, white breads and pastas, fruit juice, sugary cereal, condiments like ketchup, mayo, ranch and other fattening/sugary dressings and marinades, fast food, frozen dinners and most packaged goods. Start making your own meals from wholesome lean proteins, veggies, fruit and healthy fats. Basically, eat as close to natural as possible!

• Cut out the alcohol. It shuts down your metabolism, promotes fat storage and breaks down muscle tissue. It’s basically treated by the body as a toxin… If you’re serious about getting in shape, not drinking won’t be a problem.

• Start exercising! The trick is to find something you enjoy so that you will actually DO IT. There are SO MANY options, some of which include: weight lifting, pilates, yoga, cross fit, kickboxing, mixed martial arts, powerlifting, olympic lifting, jogging, cycling, spin, zumba, interval training, jazzercise, jumping rope, dancing, running, hiking, mountain climbing, swimming… the list goes on!!

• Develop patience and a positive attitude if you don’t already have them! You WILL have set-backs and losing weight/getting fit WILL take time. You will occasionally cheat on your diet, you will miss a workout, you will stumble, you will make mistakes… you’re human! Nothing worth having ever comes easily… if it WERE that easy, everyone would be in shape! Know that you are only a failure if you QUIT. So don’t quit! You will regret it in the long run!

• Surround yourself with people who support you. There is nothing worse than having negative and/or jealous people around when you are trying to make a healthy, positive change to your life. There WILL be people you THOUGHT were your friends try to drag you back to your old, unhealthy ways. They might tease, taunt or grill you for your new habits. Some people can’t handle change. If you find that your healthy habits are being mocked or demeaned by those around you … ask yourself why your ‘friends’ would want you to go back to being unhealthy. Do they not understand the sudden change? If so, explain to them why you’re doing it… Or, are those friends just jealous? If so, CUT THEM OUT OF YOUR LIFE! 

• Plan ahead! If you fail to plan, you plan to fail. Prepare your meals and workouts in advance. Always keep workout clothes, a water bottle and protein powder with a shaker cup in your car so you never have an excuse not to hit the gym. Always carry an apple, a serving of almonds in a ziploc baggy and a packet of tuna with you.. that way you never have an excuse to hit the vending machines or burger joint!

• Set realistic goals and track your progress! Keep a journal log of your workouts, your food intake and your stats each week so you can track your progress easily! 1-2 pounds of weight loss per week is a reasonable and healthy goal (depending on your current weight). The scale is not always a good indication of your progress though! Numerous factors can affect the number that are unrelated to fat gain/loss. The mirror, pictures, the way your clothes fit and your measurements are better ways of tracking progress!

You can do anything you set your mind to. Believe in yourself, don’t give up and you will get there <3

In case you guys didn’t already know, I’m on Facebook & Twitter now too! I was asked frequently whether I would consider making accounts.. and I finally got around to it! I hope you will all join me there too! <3

Facebook - https://www.facebook.com/MuffinTopL3SS

Twitter - https://twitter.com/#!/MuffinTop_Less

(Source: rachelsfithealth)