My goals, progress, struggles and inspiration along the journey to fitness !!!

5'2"
Start Weight: 149lbs
Current Weight: 138lbs

Goal Weight 1: 140lbs
Goal Weight 2: 135lbs
Goal Weight 3: 128lbs
Goal Weight 4: 120lbs
Goal Weight 5: 112lbs
Ultimate Goal Weight 1: 108lbs

I will do 50 jumping jacks and 20 squats every time I get a new ask !!!
before-and-after-pictures:

5”11 starting weight 235. Current weight 165. Woke up one day depressed with what I become. Decided enough was enough, quit smoking started eating healthy (no sodas, white bread and fast food) and started running. Fell in love with running. Stay committed and really want to change and you will!!

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before-and-after-pictures:

5”11 starting weight 235. Current weight 165. Woke up one day depressed with what I become. Decided enough was enough, quit smoking started eating healthy (no sodas, white bread and fast food) and started running. Fell in love with running. Stay committed and really want to change and you will!!

before-and-after-pictures:

about 8 months of eating as healthy as i can (with one cheat meal or treat a week) and regular exercise (usually 20-30 cardio, 15-25 strength 4 times a week) - From 164lbs to 134lbs!

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before-and-after-pictures:

about 8 months of eating as healthy as i can (with one cheat meal or treat a week) and regular exercise (usually 20-30 cardio, 15-25 strength 4 times a week) - From 164lbs to 134lbs!

muffintop-less:

Just so you guys know… I got to under 15% bodyfat eating 7 meals and around/over 1500 calories A DAY!!!
Starving yourself and over exercising is not going to get you to your goal any faster. The weight you see dropping on the scale? That’s water weight and muscle tissue! You are just going to make yourself skinny fat and slow your metabolism. Once you’ve done this, the next time you start eating normally again, you’re going to gain all that weight back, PLUS more. This is why crash and fad diets don’t work! When you break down your lean muscle tissue, you slow your metabolism SIGNIFICANTLY which makes it way easier to gain body fat.
Be PATIENT. It only took me a few months to get in decent shape… and that was through HARD WORK. 7 meals a day consisting of lean protein (mainly eggs and fish), veggies (spinach, asparagus & broccoli), complex carbs (oatmeal & sweet potatoes) and healthy fats (natural peanut butter, olive oil & avocado). Plus I worked out 6 days a week lifting weights and doing cardio. I also drank a gallon of water a day and got plenty of sleep! It took me time and a lot of willpower and patience… but the end result was a lot better (and I was a lot more proud of it) from doing it through hard work and not shortcuts or drastic measures!
Fit and healthy is a LIFESTYLE… not a means to an end!

View in High Quality →

muffintop-less:

Just so you guys know… I got to under 15% bodyfat eating 7 meals and around/over 1500 calories A DAY!!!

Starving yourself and over exercising is not going to get you to your goal any faster. The weight you see dropping on the scale? That’s water weight and muscle tissue! You are just going to make yourself skinny fat and slow your metabolism. Once you’ve done this, the next time you start eating normally again, you’re going to gain all that weight back, PLUS more. This is why crash and fad diets don’t work! When you break down your lean muscle tissue, you slow your metabolism SIGNIFICANTLY which makes it way easier to gain body fat.

Be PATIENT. It only took me a few months to get in decent shape… and that was through HARD WORK. 7 meals a day consisting of lean protein (mainly eggs and fish), veggies (spinach, asparagus & broccoli), complex carbs (oatmeal & sweet potatoes) and healthy fats (natural peanut butter, olive oil & avocado). Plus I worked out 6 days a week lifting weights and doing cardio. I also drank a gallon of water a day and got plenty of sleep! It took me time and a lot of willpower and patience… but the end result was a lot better (and I was a lot more proud of it) from doing it through hard work and not shortcuts or drastic measures!

Fit and healthy is a LIFESTYLE… not a means to an end!

Jul 30th at 6PM / via: muffintop-less / op: muffintop-less / reblog / 1,377 notes
muffintop-less:

Ever since Pinterest gained popularity, I have noticed more and more creative mason jar ideas! I’m sure they existed before, but it wasn’t until I saw the pictures on that website that I decided to get creative! Here is a simple mason jar recipe that not only LOOKS adorable, but is healthy and tastes great too!
Ingredients:Plain, Nonfat Greek YogurtSteviaBerries (or fruit of choice)Old-Fashioned Oats (or plain granola) Directions:Mix Stevia and Greek yogurt (the amount of Stevia you use is up to you). Add a layer of greek yogurt, followed by a layer of oats, followed by a layer of fruit. Continue this pattern until you have a serving of each. You might want to use a small jar so it fills it to the top with only one serving of each! Make sure to refrigerate if you don’t plan on eating it right away! 

muffintop-less:

Ever since Pinterest gained popularity, I have noticed more and more creative mason jar ideas! I’m sure they existed before, but it wasn’t until I saw the pictures on that website that I decided to get creative! Here is a simple mason jar recipe that not only LOOKS adorable, but is healthy and tastes great too!

Ingredients:
Plain, Nonfat Greek Yogurt
Stevia
Berries (or fruit of choice)
Old-Fashioned Oats (or plain granola) 

Directions:
Mix Stevia and Greek yogurt (the amount of Stevia you use is up to you). Add a layer of greek yogurt, followed by a layer of oats, followed by a layer of fruit. Continue this pattern until you have a serving of each. You might want to use a small jar so it fills it to the top with only one serving of each! Make sure to refrigerate if you don’t plan on eating it right away! 

Jul 30th at 9AM / via: muffintop-less / op: muffintop-less / reblog / 237 notes
muffintop-less:

“New studies have shown that dieting groups supplementing with BCAAs (like leucine) increase muscle retention and maximize fat loss much more effectively than non-supplemented groups. That’s the bottom line, my friends: more muscle mass retained, and a greater percentage of lost body fat, [thanks to BCAAs!]”
http://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html

muffintop-less:

New studies have shown that dieting groups supplementing with BCAAs (like leucine) increase muscle retention and maximize fat loss much more effectively than non-supplemented groups. That’s the bottom line, my friends: more muscle mass retained, and a greater percentage of lost body fat, [thanks to BCAAs!]”

http://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html

Jul 30th at 9AM / via: muffintop-less / op: muffintop-less / reblog / 40 notes
muffintop-less:

5 Foods That Fight Bloat
Papaya - There’s some research that says the enzyme in papaya may aid digestion.
Oatmeal - According to Harlan, in a recent meta-analysis of a number of studies related to digestion, researchers found that oat bran can be particularly beneficial. 
Yogurt - The key is to make sure you’re choosing a yogurt that has “active cultures,” which will increase the number of “good” bacteria in your gut, helping you digest more efficiently and preventing that belly from blowing up. Harlan says to look for organic plain yogurt (which is very likely to contain the active cultures), and to steer clear of anything with “fruit on the bottom.”
Asparagus - There’s some really interesting new data aboutasparagus that indicates that it has some probiotic benefits,” says Harlan. So it may ease the build-up of gas and, because of its diuretic properties, also flush waste and excess water from your body.
Quinoa - The potassium in quinoa has been shown to beat bloat — plus, this South American grain is a great source of the minerals magnesium, phosphorous and especially manganese. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours. 
 - Self Magazine!

muffintop-less:

5 Foods That Fight Bloat

  • Papaya - There’s some research that says the enzyme in papaya may aid digestion.
  • Oatmeal - According to Harlan, in a recent meta-analysis of a number of studies related to digestion, researchers found that oat bran can be particularly beneficial. 
  • Yogurt - The key is to make sure you’re choosing a yogurt that has “active cultures,” which will increase the number of “good” bacteria in your gut, helping you digest more efficiently and preventing that belly from blowing up. Harlan says to look for organic plain yogurt (which is very likely to contain the active cultures), and to steer clear of anything with “fruit on the bottom.”
  • Asparagus - There’s some really interesting new data aboutasparagus that indicates that it has some probiotic benefits,” says Harlan. So it may ease the build-up of gas and, because of its diuretic properties, also flush waste and excess water from your body.
  • Quinoa - The potassium in quinoa has been shown to beat bloat — plus, this South American grain is a great source of the minerals magnesium, phosphorous and especially manganese. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours. 
 - Self Magazine!
Jul 30th at 9AM / via: muffintop-less / op: muffintop-less / reblog / 2,220 notes
sunnystrong:

cauliflowerqueen:

So I decided to put one of these together to refer back to and also help minimize some of my tabs.  Happy blogging dear tumblrbugs! :)
Get Organized
Weekly meal planning worksheet
Weekly Food & Exercise Recorder
Ultimate Life Planning System Organizers
150+ Organizing Tips & Tricks
52 Life Tips
"My Library List" Book Organizer
By the Hour Time Planner
Daily Planner With To-Do List
Daily Planner Printable
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Personal Files Organizing
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When to go to sleep/wake up
College Packing List
Dorm Essentials Checklist
What can I do with this major?
Time Management Tips
Studying Tips, More Study Tips
SelfControl Siteblocker
Studying Music Collection
Studying Mix 2
Study skills, presentation techniques, etc.
SimplyNoise, SimplyRain, myNoise, rainymood, coffitivity, Naturesoundplayer, NatureSounds
Tutoring with KhanAcademy
Time Management: My Daily Schedule, My Weekly Schedule, Balancing Work and College
For the Party-goers: What to Do If You’ve Been Drugged, Dealing with a Hangover
Finding, Choosing, and Applying for Internships
Reviews about Professors- By other students 
Food to Keep in Your Dorm
Pros and Cons to Joining a Sorority or Fraternity
Money Saving Tips for Students
Help with Math: MathWay, WolframAlpha
Can’t Remember a Word
Stress Relief 
The Mountain- 3:09
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The Water- 2:37
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The Quiet Place
The Quiet Place Thoughts Room
Seed Plant Breeder
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List of Hotlines
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How to Talk to a Friend Having a Panic Attack
How to Talk to a Friend Who Self-Harms
How to Talk to a Friend With an Addiction
How to Talk to a Friend With an Eating Disorder
How to Talk to a Suicidal Friend
How to cope with depression (+)
Natural depression treatments
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How to break out of a zip-tie
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Fitness
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Online workout videos masterpost (not mine)
Blogilates Masterpost (not mine)
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Full body cardio core 20 minute workout
Most effective 20 minute cardio workout-Tabata Style
High intensity Fat burn cardio training 
Full body circuit Boot Camp workout
Zuzana Light-ZWOD #1 
Fitness-How To Tror workout
POP Sculpt: Total Body workout
Sexy Body Exercise Video
Model workout episode 1
Jillian Michaels 30 Day Shred: Level 1
Walking cardio shape up
The thanksgiving BIG BURN workout
Cardio Groove n’Burn Workout video by ExerciseTV
Pilates-Exercicios Alongamento
Bootcamp Calorie burn by ExerciseTV
Full body workout by eFit
Cardio Fat blast workout
Insanity 20 minute workout-fat burner
Total body workout 30 minutes
Fitness-suicie sweat workout
Victoria’s secret model workout
Food baby HIIT workout (POP cardio)
Bare Fitness-Girl fight
POP pilates: New body makeover
Bikini Blaster 1 HIIT it hard
15 minute total body boot camp
Fat blasting 10 minute workout
Pump it up
Killer abs workout
Tabata workout abs in 4 minutes
Sunkissed ABS workout
Hardcore ab workout with blogilates
6 minutes abs of steel ab workout
Core Rhythms Full workout
25 minutes abs and obliques workout
The Bikini abs workout
Reduce Tummy
Yummy abs workout
Lose bellyfat
Fitness-10 minute ab workout
Amazing abs workout
Best core workout ever
HIIT workout for abs and obliques
INSANE abs in 5 minutes
POP Pilates: Intense ab workout
Crazy slim abs 
Stomach exercises to lose belly fat
5 minute abs workout
Flat belly workout 
Standing abs workout routine
Flat stomach exercises
Abs of envy workout
Pumped up sexy abs workout
Bikini booty Thong workout 
MaliBooty workout
Hot booty firm up
POP Pilates: Butt blaster
Butt and Cleavage workout
How to get a perfect butt workout tutorial
10 minute booty shaking waist workout
Beach bum workout 
Best butt workout ever
What make you bootyful butt challenge
POP Pilates: Beyonce bootylicious Bum butt Badonkadonk
Bonanza 
Pilates butt burner 
3 weeks to an awesome butt
Butt like a Brazilian 
Quick butt workout
Butt lifting exercises 
Best exercises for buttocks
How to get skinny looking legs
Thinner thighs and legs workout
How to slim and tone those thighs 
Pumped up kicks workout
Squat challenge
Tone it up Thighs workout
Sexy legs workout 
10 minute Ballerina beauty, long legs, tight booty
Love your legs workout
Leg slimming exercises
FGF Ultimate Upper body workout
Awesomesauce arms
Lean, toned and strong arms workout
Best arm workout, slim arms
Upper body pulse workout
Killer sculpted arms workout
Upper back, arms and chest workout 
50 caliber arm workout
Toned triceps challenge 
20 minute Yoga class for complete beginners 
Yoga for weight loss-morning and evening routine 
Yoga for strong slim legs
20 minute weight loss & fatburning Yoga Workout
Hatha Yoga flow 55 minute class
Yoga for bedtime 
Jennifer Aniston’s Yoga ab workout
Yoga booty goddess booty
Yoga morning routine 
Hot Yoga challenge
Yoga Meltdown with Jillian Michaels
Basic Breathing-Beginner Yoga

THANK YOU BASED HANA

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sunnystrong:

cauliflowerqueen:

So I decided to put one of these together to refer back to and also help minimize some of my tabs.  Happy blogging dear tumblrbugs! :)

Get Organized

College & Studying

Stress Relief 

Self Help & Helping Others With Various Health Conditions

Bored?

Food

Fitness

THANK YOU BASED HANA

Jul 30th at 12AM / via: fitspiration / op: caffeinatedcranium / reblog / 35,211 notes

mrsjonie:

5 Moves to Target Triceps For Tank-Top Season. It might not feel like it, but tank-top season is not that far away! Each of these effective triceps-toning exercises will help combat that notorious back-of-the arm jiggle.

  • Tricep Dip: Whether you’re outside, at the gym, or at home, triceps dips get your arms pumping. Be sure to avoid these common mistakes to make the most of this move and keep your body safe.
  • Tricep Push: Drop to your knees, and start showing your triceps some love with this low-weight move. Use two- or three-pound dumbbells for this one.
  • Skull Crushers: The name might sound a little scary, but there’s nothing to be afraid of when it comes to this effective triceps-toning move. 
  • Side-Arm Push-Ups: An alternative for your standard push-up routine is the side-arm push-up. It tones your triceps, your deltoids, and the outside of your chest.
Jul 30th at 12AM / via: fitspiration / op: mrsjonie / reblog / 2,909 notes

fitnessgifs4u:

Most Effective Cardio Workout - Tabata Style…VIDEO

(Source: fitnessgifs4u)

Jul 29th at 11PM / via: fitspiration / op: fitnessgifs4u / reblog / 14,775 notes

radicalmuscle:

Shred 300 with Tommy Europe

[Don’t remove the link please]

Jul 29th at 11PM / via: fitspiration / op: radicalmuscle / reblog / 933 notes