overcoming-obstacles:

Full Body

1. Dumbbell Romanian deadlift: This deadlift variety is sure to please the hamstrings (or punish them). Standing with feet hip-width apart, toes facing forward, and dumbbells at your side, shift the hips back and slightly bend the knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs). Maintain a neutral spine while lowering the weight just until you feel a good stretch in the hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up. That’s one!

2. Dumbbell single-leg Romanian deadlift:This one is tougher than it looks, but worth the effort. Starting with feet hip-width apart and dumbbells at your side, place your weight on one foot, and slightly bend at the knee. Lean forward, lifting the opposite foot straight back. As you come forward, move the dumbbells from your side directly over your planted foot. Return to standing position by lowering your back leg as you come up.The dumbbells should return to the sides of your thighs.

3. Dumbbell hang clean and press:Don’t take this one to the Laundromat! Get down in squat position and track a dumbbell on each side outside of your ankles with palms facing your feet. With vertical shins and a neutral spine, move upward to a standing position while pulling the dumbbells up. Next, forcefully drive the dumbbells up toward the shoulders using the hips and legs. As you come in for the catch, slightly squat to bring the weight to your shoulders with a neutral grip (palms facing the body). Explode the weight off your shoulders overhead. Lower the weight back down.

4. Dumbbell high pull: Time to get up on those toes! Assume an athletic stance with feet shoulder-width art and knees slightly bent. Place the weight straight out in front of your knees with palms facing in, maintaining a neutral spine with the chest up. Keeping the arms straight, explode upward, fully extending the hips, knees, and ankles while shrugging the shoulders up. Next, pull the dumbbells up toward the top of your chest close to your body, keeping the elbows slightly higher than the wrists.

5. Single-arm dumbbell snatch:Minds out of the gutter, people! In a wide-squat stance, hold the dumbbell in your right hand in front of the knees. Drive the weight up, keeping it close to the body, and thrust it up with your hips. When the weight reaches chest height, fully extend the legs. Then squat back down so your body is underneath the weight. Drive the weight up overhead into full lockout position. This should be one quick movement. Think explosively!

6. Russian dumbbell swing:The playground’s got nothing on these. Stand with feet shoulder-width apart, holding a dumbbell in both hands out in front of you. Hike the dumbbell back between your legs, then thrust your hips forward to move the dumbbell up and out to about shoulder height. Though it is called a swing, this exercises is all on the hips and glutes.

Legs and Glutes

7. Dumbbell front squat:Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench (come on, work with us here!). Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position.

8. Dumbbell pistol squat:This exercise isn’t for the faint of heart (so beginners, try it sans dumbbells first). Stand with feet hip-width apart holding a dumbbell sideways in both hands. Extend the left leg out in front of you and squat down on the right leg, moving the dumbbell straight out. Go all the way down (and we mean all the way down!) until your butt touches your ankle. Return to start position and repeat for reps on both sides.

9. Dumbbell Bulgarian split squat:Squat so much you nearly split your pants.Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides.

10. Dumbbell side lunge:Feeling a little sideways? Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a big step to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides.

11. Dumbbell step up/reverse lunge combo:Put a little pep in your step up.Stand 6 inches from a bench with a dumbbell in each hand. Place your entire left foot onto the bench as you step up.Drive through the heel on the elevated leg, bringing the right leg up to hip height. Lower back down to start position, and step back with your left foot into a deep lunge. (Be sure to track your right knee over your ankle at a 90-degree angle.) Repeat for reps on both sides.

12. Dumbbell 45-degree hyperextension: The motto here: Relax the back, recruit the glutes. From starting position, lean over with hips flexed as far as they will go. Grab a dumbbell and position it under your chin so it looks like a bowtie. Relax all of the back muscles and pull up with the glutes. Come up to slightly hyperextension and return to start position.

Chest and Back

13. Dumbbell floor press:Who said presses need a bench?Lie on your back with feet flat on the floor and a dumbbell in each hand. Position the dumbbells at your shoulders with elbows rested on the floor. Push straight up bringing the dumbbells directly overhead. Return to starting position.

14. Alternating dumbbell bench press:A challenging twist on the classic, lie on a flat bench with a dumbbell in each hand. Hold the dumbbells on the outside of your shoulders and alternately press the right dumbbell up overhead and back down, then the left. This exercise also forces you to engage the core for stability — bonus!

15. Dumbbell pull over: Expand your wings by working the serratus muscles. Get in a tabletop position with shoulders planted on a bench and feet on the floor. Next, hold a dumbbell by one end with both hands straight overhead, engaging the glutes and back muscles. Lower the weight in an arch behind your head until you feel a good stretch. Bring the dumbbell back to starting position.

16. Prone trap dumbbell raise: Guaranteed to unleash the beast,stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so your body is positioned just above parallel, holding dumbbells in both hands, with palm facing in. Raise the dumbbells straight out up to shoulder height and lower back down to starting position. Repeat for reps on both sides.

17. Dumbbell chest supported row:Ready to dive on in? Lie face down on an incline benchsupporting your weight on your toes. Holding a pair of dumbbells straight down in front of you so they are parallel to the floor, pull the weight up toward your chest, getting a nice squeeze in your upper back muscles. Lower the weight back down and continue the stroke.

Shoulder and Arms

18. Bent over dumbbell flys:Don’t swat these away.Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position.

19. Dumbbell upright row:These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.

20. Dumbbell shoulder-to-shoulder press:Ready for this tricky move?Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Next, grasp the top of the dumbbell with your left hand and press it straight up overhead, bringing it down to your left shoulder. Repeat back and forth for reps with quick motions (or until you taste the rainbow).

21. Prone rear delt raise:Delta, delta, we can help ya!Lie face down on an incline bench supporting your weight on your toes. Stick a pair of dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.

22. Incline lateral raise: Sit side-saddled on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).

23. Dumbbell spider curls:An exercise good enough for Peter Parker will certainly put a little bulge in those biceps. Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit?  Alternate left and right for single-arm spider curls.

24. Dumbbell incline biceps curls:Get an extra squeeze in. Sitting on a 45-degree angled incline bench with a dumbbell at each side (palms facing your thighs), curl both dumbbells up at the same time to full contraction. Avoid swinging the weight up for momentum (definitely not as easy as it sounds!).

25. Dumbbell skull crushers: The exercise name says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up  (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.

Core

26. Renegade rows:James Dean probably did these in his sleep. Assume the push-up position with feet about shoulder-width apart and dumbbells placed in each hand, positioned below the chest. Next, pull the right dumbbell toward the oblique muscles, keeping it close to the torso. Lower the dumbbell back down and repeat on your left side. Continue for reps on each side in an alternating fashion.

27. Dumbbell Russian twist: This is no vodka spritzer recipe. Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

28. Dumbbell windmills: Ready to feel the air up there? Stand with feet slightly wider than your shoulders and press a dumbbell overhead on your right side. Rotate the feet to the left side a bit. Now, lean the torso forward while holding the weight straight overhead until your bottom hand touches the floor. Concentrate your gaze on the weight to stay balanced. Return to start position and repeat for reps.

29. Dumbbell wood chop: Paul Bunyan knew a thing or two about these.Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down, rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps.

30. Dumbbell overhead side bend:Get a good stretch in. Hold a dumbbell overhead with both hands. Without twisting your upper body, bend toward your right side until you feel a good stretch on your left side. Return to start position and repeat for reps on both sides (and consider yourself spent!).

(via shes-fine)

claireruns:

health-freeak:

Running Tips:

1. Wear spandex shorts under your regular running shorts so you don’t chafe
2. Cotton socks will only lead to blisters; invest in socks designed for running.
3. Join your local running club—check with your local running store fitness center and/or recreation department to find one
4. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
5. Remember that- It gets easier.
6. Accept and appreciate the fact that not every single run can be a good one
7. Do not compare yourself to others. Run within yourself and for yourself first.
8. Even a bad run is better then no run at all
9. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
10. Don’t be discouraged if you don’t experience weight loss immediately
11. Start a running blog, to see your progress and set goals
12. Hydrate. Make it a habit to drink water throughout the day
13. On long runs eat something every hour—whether you feel like it or not
14. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
15. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
16. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
17. Do not increase your mileage more than 10 percent per week
18. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
19. Do not run two hard days back-to-back
20. Ice aches and pains immediately
21. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
22. When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
23. Neosporin (or another antibiotic cream) is good for chafed areas
24. Make sure you cut your toenails short enough so they don’t jam into your Shoes
25. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
26. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
27. Do not ice for more than 20 minutes at a time
28. For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
29. Do not use the hot tub after a race. It will increase inflammation and hinder healing
30. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
31. Run facing traffic.
32. Never assume a car sees you
33. Doubleknot your shoe laces so they will not come undone when you run\
34. If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
35. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
36. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
37. If you are breathing too hard slow down or walk a bit until you feel comfortable again
38. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
39. Set realistic short term and long term goals
40. Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
41. There’s no shame in walking
42. Four laps around the local the high school track equals one mile
43. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
44. Push through rough spots by focusing on the sounds of your breath and feet touching the ground
45. Do abdominal breathing to get rid of side cramps
46. Run on trails if at all possible. It will be easier on your body and you’ll love it
47. Dress as if it is 10 degrees warmer than the temperature on the thermometer
48. Run early in the morning or later in evening to avoid mid-day heat
49. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
50. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
follow: http://health-freeak.tumblr.com/

These are great!

(via sunbaths)

Below are some helpful resources and meal ideas that don’t break the rules. Also, it is important to know when serving yourself “real food” you don’t need to eat as much as you would of the processed stuff! Get ready to fill up fast.

Click on the category you would like to view:

• “Real Food” Meal Plans
• Breakfast
• Lunch
• Snacks and Appetizers
• Salads and Soups
• Dinner
• Basic Recipes (including tortillas and stock)
• Dessert
• Stocking a Real Food Kitchen
• Restaurant Options
• General Resources and Information
• Our Personal Changes in Health

“Real Food” Meal Plans

All plans include breakfast, lunch, and dinner suggestions for a family of four plus corresponding grocery lists with pricing:

1. “Real Food” Meal Plans 1 & 2
2. “Real Food” Meal Plan 3
3. Summer “Real Food” Meal Plan 4
4. Fall “Real Food” Meal Plan 5

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Breakfast:

1. Homemade granola cereal (pictured) with milk and berries
2. Scrambled or fried eggs with whole-wheat toast¹, butter, jelly², and fresh fruit
3. Whole-wheat banana (or berry) pancakestopped with 100% pure maple syrup
4. Plain oatmeal (follow directions on package) topped with a dash of honey, cinnamon and raisins or other dried fruit
5. Pecan maple breakfast cookies with a hard boiled egg and a banana
6. Whole-wheat crepes with a side of fresh fruit and a maple mocha
7. Store-bought plain Shredded Wheat cereal with milk and fruit
8. Whole-wheat muffins (pictured above) with a side of plain yogurt mixed with berry sauce and topped with homemade granola cereal
9. Egg omelet, bacon from the farmer’s market, whole-wheat popovers with butter and jelly², and fresh fruit
10. Whole-wheat banana bread orwhole-wheat cinnamon raisin bread topped with cream cheese and a fruit smoothie or on the side
11. PB&J Smoothie (pictured in smoothie pop holders) and whole-wheat biscuit
12. Whole-wheat waffles with applesauce
13. Fried Matzo Breakfast with a seasonal fruit kabob
14. Whole-wheat french toast with a fruit smoothie
15. Breakfast Casserole Bites with fresh fruit on the side

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Lunch:

1. Peanut butter and jelly² on whole-wheat bread¹, sliced fresh fruit, and crackers³
2. Whole-wheat tortilla filled withhummus, cheese and optional veggie (spinach, cucumber, carrot, lettuce or tomato), side of fresh fruit and store-bought whole-wheat pretzels⁴
3. Grilled cheese on whole-wheat bread¹, applesauce, and popcorn
4. Caprese salad with basil pesto orgrilled caprese salad sandwich(pictured)
5. Whole-wheat macaroni and cheesewith frozen peas mixed in and a side of fresh fruit
6. Fruit smoothie or PB&J Smoothie(pictured above)
7. Whole-wheat tortilla filled with chopped cucumber, tomato, feta cheese and sprinkled with dried dill or leftover grilled veggies and goat cheese
8. Whole-wheat cinnamon raisin bread and cream cheese sandwich, strawberries, and a hard boiled egg
9. Crackers³ with hummus, grapes, cheese, and celery or carrots
10. A big salad topped with nuts, cheese and olive oil/balsamic vinegar for dressing
11. Grilled pimento cheese sandwichwith whole-wheat pasta salad and fresh fruit on the side
12. Diced avocado and brown rice with a little bit of low-sodium soy sauce
13. Whole-wheat waffle sandwich with cream cheese, cinnamon and raisins in the middle (pictured) with a side of seasonal fruit
14. Whole-wheat tortilla filled witheasy slow cooker refried beans, melted Monterrey Jack cheese, and sour cream with a side of avocado
15. Leftovers from any of the dinners below!

For portable school, picnic or work lunch ideas check out the posts in the “school lunches” category.

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Snacks and Appetizers:

1. Whole-wheat banana bread
2. Dried fruit (make sure there is no added sugar) and nuts
3. Fresh fruit (make them into kabobs for kids)
4. Popcorn
5. Pumpkin or sunflower seeds
6. Homemade granola bars or store-bought “Lara Bars” with 5 or less ingredients
7. Olives, crackers³, and cheese
8. Whole-wheat muffins
9. Celery topped with peanut butter or cream cheese and raisins (ants on a log)
10. Hard boiled egg
11. Whole-wheat cinnamon raisin bread
12. Plain yogurt mixed with berry sauce
13. Pecan maple breakfast cookies
14. Crackers³ topped with hummus
15. Powerballs
16. Whole-wheat zucchini bread or muffins (pictured)
17. Whole-wheat pumpkin bread or muffins
18. Easy cheesy crackers
19. Whole-wheat popovers
20. Virgin pina colada smoothie
21. Sliced raw veggies with a tzatziki dipping sauce
22. Peanut butter banana smoothie
23. Zucchini chips

Read more on snacks by clicking on the “snack for kids (and adults!)” category.

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Salads and Soups:

1. Caprese salad with basil pesto
2. Salad with a twist (including glazed nuts)
3. Tomato, corn and black bean salad
4. Cobb salad with blue cheese dressing
5. Lime-cilantro quinoa salad
6. White gazpacho (cold soup)
7. Tomato bisque (good with grilled cheese on whole wheat bread¹⁾
8. Taco salad (pictured)
9. Peanut squash soup
10. Tortilla soup (good with cheese quesadillas)
11. Butternut squash soup with buttered whole-wheat toast on the side
12. Easy split pea soup topped with chopped bacon and a side of whole-wheat biscuits
13. Homemade chicken noodle soup (pictured)
14. Whole-wheat pasta salad

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Dinner:

1. Farmer’s market stir fry (with veggies and/or seafood or local meat)
2. Quiche with a whole-wheat crust(if using meat make sure it is local) and a side of veggies
3. Premade store-bought dinner option: sushi with brown rice (no deep fried ingredients or sugar/HFCS)
4. Whole-wheat pizza (pictured) with a salad or veggies on the side
5. Whole-wheat macaroni and cheese with a side of veggies
6. Grilled or sauteed fish withvegetable pancakes, and potato skins
7. Breakfast for dinner…pick from one of the egg choices above
8. Homemade chicken nuggets with a side of sweet potatoes and apples
9. Vegetable and/or local meat (such as chicken, sausage or beef) kabobs over brown rice
10. Fajitas with homemade whole-wheat tortillas
11. Homemade spaghetti sauce over store-bought whole-wheat pasta
12. Collard greens, potatoes, and whole-wheat buttermilk cheese biscuits
13. Veggie burgers and kale chips
14. BLT with (or without) crabmeat and corn on the cob
15. Homemade butternut squash ravioli with roasted asparagus
16. Chicken enchiladas made with homemade whole-grain corn tortillas and steamed veggies on the side
17. Jambalaya with brown rice
18. The best whole chicken in a crock pot with zucchini chips (pictured) and wild rice
19. Homemade sushi with brown rice
20. Almond encrusted fish with an easy beurre blanc sauce and a side of asparagus and baked potatoes
21. Whole-wheat spaghetti and meatballs with a side of roasted broccoli (sprinkled with whole-wheat bread crumbs, Parmesan cheese, and Italian seasoning)
22. Vegetable quesadillas on whole-wheat tortillas with a side of easy slow cooker refried beans
23. Pork carnitas tacos with tomatillo salsa (pictured) and a side of watermelon
24. Whole-wheat pizza pockets with sauteed seasonal vegetables on the side
25. Whole-wheat fettucini alfredotopped with sauteed onions, mushrooms and bell peppers
26. Simple spaghetti with a salad on the side

For a cookout, backyard BBQ, outdoor party, picnic, or camping trip check out this post:A “Real Food” Cookout.

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Basic Recipes:

1. Whole-wheat tortillas
2. Whole-grain corn tortillas
3. Chicken stock in the crock pot
4. Chicken stock on the stove top
5. Honey whole-wheat sandwich bread (for bread machine)
6. Whole-wheat breadcrumbs
7. Whole-wheat pasta (use the pasta portion of this ravioli recipe)
8. Homemade berry sauce
9. Easy cheesy whole-grain crackers
10. Basic fruit smoothie
11. Whole-wheat biscuits

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Dessert:

1. Homemade popsicles, ice pops, snow cones and push ups(pictured)
2. Powerballs
3. Maple pecan ice cream
4. Chocolate torte with whipped cream and chocolate sauce
5. Banana ice cream
6. Homemade peach sorbet
7. Whole-wheat crepes filled with fruit and topped with chocolate sauce
8. Chocolate mousse (fromDeliciously Organic)

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Stocking a Real Food Kitchen

1. My favorite kitchen essentials (including appliances and gadgets we own)
2. 21 “Real food” essentials for freezer, pantry, & fridge
3. Supermarket “real food” cheat sheet
4. Where to buy real food
5. Our pantry
6. Our refrigerator
7. Our freezer

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Restaurant Options:

Eating out tip: Most restaurants do not offer 100% whole-wheat (a lot of “wheat breads” are made with both whole-wheat and white flours) so it is best to just avoid things like bread, breading/breadcrumbs, crusts, flour tortillas, etc. It is also recommended to ask questions when it comes to sauces because a surprising amount contain sugar. It can be difficult to avoid refined grains and sweeteners when eating out so we usually try to focus on finding restaurants that serve locally grown/raised products. For more tips including specific meals you could order at some chain restaurants check out this post.

1. Fish or shellfish
2. Potatoes, beans, or brown rice
3. Vegetable side dishes or combination plates
4. Egg dishes
5. Sushi with brown rice

Read more on the specific restaurants where we like to eat in Charlotte.

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General Resources and Information

1. Understanding Grains (corn, wheat, multi-grain, etc.)
2. What (should be) in your sandwich bread?
3. How far does your produce travel?
4. Buying organic or not
5. Sweeteners 101
6. “You are what you eat eats too”
7. Milk – good or bad?
8. High-fructose corn syrup 101
9. The deal with corn
10. Are you being fooled by the imitation?
11. Becoming a “flexitarian” (meat consumption)
12. (Not) Cleaning your plate
13. Real Food and Children

For more resources check out our list of “real food” mini-pledges.

This is great

(Source: healthy-is-sexy, via liveloveliftheavy)

rules to live by

(Source: withglittereyes, via sunbaths)

skinny-summer-bod:

reblogs only, no likes

mbf me (I do check!)

http://skinny-summer-bod.tumblr.com/

http://skinny-summer-bod.tumblr.com/

http://skinny-summer-bod.tumblr.com/

http://skinny-summer-bod.tumblr.com/

http://skinny-summer-bod.tumblr.com/

I’ll do the promo when I get out of the shower

you will gain!

(via fitness-barbie)

So….My birthday is in a couple of months..I know what I want:)

(Source: thingsiwanttotellundergrads, via tumblrgym)

Healthy Inspiration / No one should look pretty when they work. http://weheartit.com/entry/21627033

kesbeth:

Perfection! my goal body.

http://weheartit.com/entry/11872295