From Amazon to Glamazon

muffintop-less:

If you’re out and about, you’re likely not carrying around measuring cups, spoons and scales with you… so portion size charts like this can come in handy =)

p.s. I wanted to thank you girls that have come and joined me on Facebook! It’s fun being able to interact with a group instead of just one on one messages sometimes! If you didn’t know already, I finally got on FB! =) Here is my link: https://www.facebook.com/MuffinTopL3SS

(via siteforsoreeyes)

muffintop-less:

Tabata training is a GREAT way to get an intense effective workout in a very short amount of time! Give this workout a try..

muffintop-less:

Moist, Low-Calorie Microwave Protein Fudge Muffins

Ingredients:

• 2 Egg whites (**If using liquid egg whites use 1/2 cup and add 20 calories)
• 1/4 cup pumpkin (3 T applesauce or other starchy carb works well too!)
• 2 T coconut flour* (1 T also works, and results in 40 fewer calories)
• 1/2 tsp baking powder
• stevia or other granular sweetener to taste
• 1 T. cocoa powder (Hershey’s Special dark cocoa is best!)

Directions:
Spray a soup bowl with a very light layer of oil to prevent sticking (not even necessary but makes cleaning up a bit easier). Mix ingredients well with fork, whisk or spatula. Microwave for 2:30-4+ min on High (depends on your microwave, altitude and the whim of the cupcake gods.)

Makes one HUGE serving.  155 calories **; 12 g protein; 16.5g carb; 4.5g fiber; 1.75g fat  Stellar stats.

Found this recipe via Pinterest!
http://smoothiegirleatstoo.blogspot.com/2010/11/moist-low-calorie-microwave-protein.html

muffintop-less:

Very cool chart about controlling cravings!

muffintop-less:

Dumbbells are one of the most widely used pieces of exercise equipment, and for good reason. They’re affordable enough to have in a home gym, easy to handle, and can be used to strengthen every muscle in the body. The next time you pick up a pair, avoid these lifting mistakes.

Using the Same Pair For Every Move
Why it’s bad: Not all muscles have the same strength. Lifting too light a weight isn’t effective for strengthening the body, but even worse, a weight that’s too heavy puts you at risk for a strained or torn muscle.
The fix: Use different weights to target muscles effectively. I keep a set of six-, eight-, and 10-pound weights on hand, and depending on the difficulty of the exercise and the strength of my muscles, I change up the weight. You’ll know the dumbbell is the correct weight when your muscles fatigue after eight to 12 reps. Follow that rule when lifting, and you’ll achieve quicker results.

Being Too Tense
Why it’s bad: Strength training is all about working your muscles, but it’s important to relax your body in order to focus completely on the specifics of the exercise at hand. This will ensure correct form, which will prevent injury.
The fix: Avoid tensing up muscles the exercise isn’t specifically targeting. For example, when doing triceps kickbacks, don’t tense up the shoulders, grip the dumbbell tightly with your hand, or clench your glutes.

Using Momentum to Move the Dumbbell
Why it’s bad: When following the beat of your favorite workout playlist, it’s easy to get into a groove and allow momentum to move the weight instead of controlling the movement. Lifting or lowering too quickly means you’re not fully using your muscles’ full range of movement, which means you’re wasting time.
The fix: Slow down your reps. Also try varying the speed (one example is to lift for a count of one and lower for a count of six). Remaining in complete control of the dumbbell and paying attention to your form will ensure you’re getting the most out of each move. - FIT SUGAR

blogilates:

Best exercises for getting that hourglass figure and a slimmer waist line. Plus a little history on women’s bodies throughout the centuries…

(via searchingforbliss)

itstheskinny:

Today’s Challenge ~ Your New SHREDmill Workout!

Warm up for five minutes.. get in some walking lunges, a good stretch, or a light jog! Just get warm :)

Start a stopwatch and get this done quick! ONLY rest when you need to!

(http://youtu.be/GwatB5_Uo0U?t=30s ~ this is what squat…

muffintop-less:

This is pretty cool!

muffintop-less:

Train those glutes ladies!
Bikini champ Amanda Latona shares a glute workout! 

searchingforbliss:

Nike Training Club App “Jodie Williams- Fast Track” 15 min. Workout

Single Leg Squat To Jump (30 sec. each side)

1. With weights in both hands, begin to squat down. As you do, lift your right foot off the floor and bring your knee underneath you.
2. From you one-legged squat, hop hack up into a standing position.
3. Repeat until it’s time to switch sides.

Box Blast (30 sec. each side)

1. Place your left foot on the box. Your left knee is bent, your right leg is straight.
2. Push down on your left foot to hop up. Bend your right knee to your waist as you do so.
3. As you land with the left foot on the box, bring your right leg back down to the floor.

Side Lunge Rotation To Single Leg (30 sec. each side)

1. Stand with feet shoulder width apart. Hold your medicine ball to your chest with both hands.
2. Lunge sideways to the right. Your right knee is bent, but the left leg is straight.
3. From the waist, twist right so the medicine ball comes over your bent knee.
4. Twist back to your front, stepping back to a standing position.
5. Keeping the ball in place, bend your right knee to your waist and hop off the floor.

Opposite Arm and Leg V-Up (30 sec. each side)

1. Lay down with your left arm at your side. Bend your right knee and stretch your right arm out on the floor above your head. 
2. Crunch up, lifting your left leg, bringing your right arm across to meet it.
3. Return to the original position and repeat until it’s time to switch sides

Side Plank Reach Through (30 sec. each side)

1. Start on your right side, propped up on your right elbow. Place your left hand on your left hip.
2. Push your legs and hips up into the air. Your right forearm and right foot are now the only things touching the floor.
3. Straighten your left arm up into the air above your shoulder. 
4. Keeping your body up, bend your left arm. Bring it down to reach through the hole underneath your chest. Straighten your left arm back up above your body. Repeat until time to switch sides.

**Repeat this sequence 3 times total for a 15 minute workout**

(via itstheskinny)

muffintop-less:

Many girls falsely believe if they stick to ordering a salad at a restaurant, they are safe. They feel they have made a “healthy” choice that is low in calories. 

Unfortunately, this is not always the case. While lettuce itself is indeed, very low in calories.. the toppings usually are not. Nuts, dried fruits, cheeses, croutons and salad dressings make salad options at most restaurants incredibly calorie dense. In fact, some salads can be higher in calories than PIZZA and BURGERS!!!

When ordering a salad, pay attention to the toppings. Skip the croutons altogether. Nuts are great for you, but high in calories… so ask for them on the side so you can control how many go on your salad! Choose a vinaigrette over a creamy, high-cal dressing and also, ask for it on the side. The rest of the toppings are really your prerogative… just keep in mind they can be high in saturated fat, sugar, sodium and other junk!

(Source: revolution-girl, via beathinspiration)

muffintop-less:

I have been eating the EXACT same thing for breakfast every single day for the past 9 months. Seriously. It’s my favorite meal of the day.

1/2 cup liquid egg whites + 1 oz fat free feta + 1/2 cup old-fashioned oatmeal (w/cinnamon and splenda)

rebecca-runs:

I incorporate these into my post-run stretching routine! I love finding stuff I do via picture form…

(via itstheskinny)