fuck bitches get fit

tumblrgym:

There is always a way

(Source: getfitwithnic)

womenshealthmag:

10 Healthy Sweet Potato Recipes!

For a humble root vegetable, the sweet potato sure does have a lot going for it. The orange tuber packs 438% of your daily value of infection-fighting vitamin A and, like carrots, sweet potatoes are a major source of skin-protecting beta-carotene. While bananas are often touted as the go-to source of potassium, a medium sweet potato has 28% more potassium than a banana. (The mineral helps your body absorb fluids to replace sweat losses.)

Whether sweet potatoes only enter your kitchen on Thanksgiving or they have a regular spot in your cooking rotation, you could probably use more delicious ways to prepare them. Here are 10 recipes for dishes from fries to soup—each with about 300 calories or less.

Spicy Sweet Potato Fries

Roasted Sweet Potato Salad

Gingered Sweet Potato and Carrot Soup

Spiced Sweet Potato Chips

Baked Sweet Potato Latkes

Rosemary Sweet Potato Wedges

Chili-Spiced Mashed Sweet Potatoes

Apple and Sweet Potato Hash Browns

Ginger Sweet Potato Cheesecake

Marshmallow Whipped Sweet Potatoes

muffintop-less:

Clean Eating Triple Chocolate Chunk Muffins

Ingredients:

• 1 3/4 cup Oats
• 3 Egg whites
• 3/4 cup Unsweetened cocoa
• 1/2 cup Unsweetened applesauce
• 1 tsp Vanilla extract
• 1/2 cup Plain greek yogurt (or regular plain low fat yogurt)
• 1/2 tsp Cream of tartar (or 2 tsp. vinegar)
• 1 1/2 tsp Baking powder
• 1 1/2 tsp Baking soda
• 1/4 tsp Salt
• 1 cup Hot water
• 1/2 cup Baking stevia OR 1 cup sweetener of choice that measures like sugar 1
• 1/2 cup Semi-sweet chocolate chips
• Tip- Foil cupcake liners, remove the inner paper lining (because paper liners tend to stick to muffins!)

Directions:

• Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.
• In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.
• Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans.
• Place muffins tins in the oven for 10 minutes.  After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.
• Place the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean.*Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight, but this method gives the muffins the traditional ‘VitaTop Muffin’ look with the chocolate chips on top!
• Cool muffins before removing from pan. ENJOY!!!

***This amazing recipe and more can be found HERE at Dashing Dish

evepostapple:

30 Minute Fat Torching Circuit Workout:

It’s no secret that circuit training is the way to go for high-level fat burn.  It keeps your heart rate pumping and your body moving through resistance, aerobic, anerobic and body weighted movements thus working to shape muscle and torch fat simultaneously.

The Low Down:

(from livestrong.com, workout adapted)

Circuit training is a quick and efficient workout that works to gain muscular strength and endurance. Exercises are performed at various stations, and weight resistance can be easily selected by placing a pin in the desired weight. A full-body workout can be completed in as little as 30 minutes.

Two to three workouts weekly for 30 minutes will increase strength (the ability to lift heavier weights) and endurance (the ability to lift a weight many times).

Chest, Shoulder and Triceps

Complete 3 supersets of 10 to 12 repetitions for each exercise.

Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops, Burpees for 45 sec between each superset. 30 sec rest before you begin the next one.

• Seated or Vertical Chest Presses - With arms bent and gripping the handles, press arms forward until fully extended. Hold, then slowly return to the starting position. 

• Peck Deck - In a seated, upright position, bend arms and place forearms on pads or grip handles. Squeeze the chest and bring pads or handles together, hold, then slowly return to the starting position. 

• Overhead Press - In a seated, upright position, bend arms and grip handles. Lift the arms up until they are fully extended. Hold, then slowly lower, returning to the starting position. 

• Lateral Raises - In a seated position, bend arms and place hands against pads or grip handles. Lift the pads or handles out to the sides, hold, then slowly return to the starting position. 

• Tricep Pushdowns - Bend the arms and grip the bar while standing. Push the bar down towards the thighs until your arms are fully extended. Hold, then return to the starting position.

Back and Biceps

Complete one to two sets of 10 to 12 repetitions. 

Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops for one minute between each superset. 30 sec rest before you begin the next one.

• Lat Pulldowns - Sit and arch your back slightly. Keep your legs bent with knees under roller pads and hands gripping the ends of a lat bar. Begin the exercise by squeezing the shoulder blades together and pulling the bar towards your chest. Hold, then slowly return to the starting position, relaxing the back muscles and letting your shoulder blades separate. 

• Seated Row - Sit with back your straight, knees slightly bent and hands gripping the bar. Start by squeezing the shoulder blades together and bringing the bar towards your ribs. Hold, then slowly return to the starting position, relaxing your back muscles and letting your shoulder blades separate. 

• Bicep Curls - In a standing position, extend your arms towards the thighs and grip the curl bar. Bend the arms, keeping the elbows down, and squeeze the biceps to bring the bar up to your chest. Hold, then slowly return to the starting position.

Lower Body and Ab Exercises

For legs, complete 3 supersets of 12 to 15 repetitions. 

Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops for one minute between each superset. 30 sec rest before you begin the next one.

• Leg Extensions - Sit with your back straight, legs bent and feet under the roller pads. Extend the legs, bringing your feet up to a horizontal position. Hold, then slowly lower to the starting position. 

• Seated Leg Curls - Sit with your back straight, legs extended, knees under the pad and feet above the roller pad. Bend your knees, bringing your feet down towards the floor. Hold, then slowly lift towards the starting position.

• Machine Crunches - Sit with your back straight, the chest behind the pad with arms at sides. Tighten your ab muscles and bend the torso, bringing the pad down to your thighs. Contract the ab muscles, holding the pad down, then slowly relax the abs, bringing the pad up to the starting position.

getme-fit:

7 days to skinny jeans - Oatmeal smoothies:

Ingredients: 1 cup ice.
1/2 cup frozen fruit of choice.
1/2 cup plain lowfat yogurt.
1 banana.
1/2 cup old-fashioned rolled oats.
1 tablespoon honey.
1 cup coconut water or liquid of choice.

Blend and enjoy this delish drink, great as breakfast on the go!

no-chips-slim-hips:

Love this sooo much <3 you go girl!

(Source: before-and-after-pictures)

skinnielittlesarebear:

I love the beginning of a new month.  Especially one coming off a month of progress. I can’t wait to see my progress.