strengthlikeasalvorican

[strengthlikeasalvorican]

PB Bites 🥜

Ingredients:

1 1/2 cups of dry oats

1/2 cup peanut butter (or nut butter of choice)

1/4 cup chia seeds

1/2 cup pumpkin puree

1/4 cup quality honey

1 tsp vanilla extract

1/2 tsp pumpkin pie spice or cinnamon

1/4 cup chocolate chips!

Mix ingredients. Use a spoon to scoop onto a plate and refrigerate for about an hour. I eat these as snacks or as pre-run fuel! So tasty 😋

[strengthlikeasalvorican]

[strengthlikeasalvorican]

Here’s Exactly What to Eat to Achieve Any Fitness Goal

[strengthlikeasalvorican]

[strengthlikeasalvorican]

Hell hath no fury… #Revenge

[strengthlikeasalvorican]

[strengthlikeasalvorican]

crap...I needed this

[strengthlikeasalvorican]

Morning drink! I've been learning about parsley and it's health benefits which include: -preventing halitosis (bad breath) -fights diabetes -bone health -boosts immune system -natural antibiotic -detoxes body :)

#parsley #water #lemon #drinks #healthy #health & fitness #health #breakfast #green #fitblr #pre workout #gains

[strengthlikeasalvorican]

Erica Shenk is featured here on the cover of Women’s Running Magazine. 

It’s so rare to see diverse body types represented in mainstream fitness media, and this absolutely needs to change. 

Everyone should feel included in physical fitness, and everyone should be able to envision themselves as athletes. 

[strengthlikeasalvorican]

Did 6 laps around the park today with my sis at a comfortable pace where we could have a discussion while running. Decided to track how long that distance was to run almost 1.5 miles :) that for me is huge considering that when I started running I could only run for 1 min before I had to stop. Time to push myself and see how long I can continue running! :D

#cardio #fitblr #health & fitness #running #goals #run #distance #mile #workout #fitness #women #fit women

[strengthlikeasalvorican]

Freeze for 3 hours and enjoy!!!

#healthy #snacks #healthy snacks #popsicle #fruit #greek yogurt #summer #dessert #chia seeds #honey #health & fitness #food #foodstagram #foodgasm #pretty #pink

[strengthlikeasalvorican]

Sunday June 10, 2018

Obliques: 5 SETS OF 20 (25 lbs)

Glute Bridge: 8 SETS OF 20 (30 lbs)

Lateral Butterfly Kicks: 8 SETS OF 30 SEC (30 lbs)

Elbow Plank: 1 min 30 sec

Vertical Butterfly Kicks: 8 SETS OF 30 SEC (30 lbs)

Power Press: 6 SETS OF 10 (30 lbs)

Dead Lifts: 6 SETS of 10 (30 lbs)

Bicep Curl: 6 SETS OF 10 (30 lbs)

Tricep Dip: 6 SETS OF 10 (20 lbs)

Lying Down Leg Raises: 33 REPS (Each Side)

***upping the weights on some of my sets!

[strengthlikeasalvorican]

60 minute cycle class by a BEAST instructor!! Had sweat pouring off my face during my workout just like I like it :) Followed up by: Tricep Dips- 90 reps @15 lbs Bicep Curls- 60 reps each side @15 lbs Obliques- 100 reps each side @15 lbs Pulsing Squats- 100 reps @15 lbs

#cardio #weights #strength #work out #strength training #cycle #bpm #class #summer #sweat #lose weight

[strengthlikeasalvorican]

Over here wanting to lose weight and tone Up! One Day At A time....with one meal at a time :/ that's the struggle for me!

#weight loss #tone up #lose weight #weights #goals #summer body #cardio

[strengthlikeasalvorican]

Keto diet anon here! Where can I find credible sources on what kind of nutrition I need? Should I go to a dietitian? I want to eat the things my body needs to stay healthy but there is so much misinformation on the internet that I’m not sure what to take as fact. Thanks for the help Sam!

Hi again. There are many credible nutrition sources out there. Your best bet is to stay with sites linked to universities or government. Here is a USDA publication which you may find useful:  Dietary Guidelines.

Maintaining a healthy weight, and that is what we are talking about here, health and not mere cosmetic changes, requires a lifestyle change.

Make a full assessment of your current status and then determine what is the best weight and BMI (I am not a huge fan of the BMI but it can help in the beginning).

Remember that people come in all different body shapes and body forms and take this into consideration.

Here is the hard part of the beginning. Get a measuring cord ($10.00 at your local Wal-Mart or Target) and an accurate scale. Weigh yourself in the morning after your morning bowel movement and before breakfast. Make a chart. Use this as your benchmark and from now on only weigh yourself under these same conditions.

Take a measurement of your waist, neck, arms and any other part of your body that you wish. Mark these down in a chart along with your weight. These will be your benchmarks.

Clean out the fridge and cupboards of any high carb or high sugar processed foods and do not buy any more.

Learn to read labels. Learn your nutritional requirements. Know what foods are high in protein, what foods are high in fat and carbohydrates. You need all of these things but in the right proportion. You may find a resource for determining your dietary needs here.

You should get your sugars from natural sources like fruit whenever possible. These take time to digest and the sugar does not spike your blood glucose.

Do not eat fast food of any kind. None. No exceptions.

Buy a wok, a vegetable steamer, and a blender.

Learn to love stir fry, smoothies and steamed veggies.

Make sure you have a good supply of spices and learn to use them.

Learn to love soy, quinoa, beans, and lentils.

Remember not to boil vegetables but to steam them or stir-fry with a little olive or canola oil. If you must boil or steam then make a sauce out of the fluid in the pan it is chock full of good nutrition.

Fresh veggies are great but frozen veggies are just as good for you, cheaper and generally more packed with nutrients because they are flash frozen right from the fields. “Woody” vegetables like carrots, broccoli and cauliflower are actually more nutritious because cooking breaks down the indigestible cellulose in the cell walls.

Stop or cut way back on alcohol. It is straight sugar once it metabolizes.

Avoid sugary soft drinks. Go easy on sweet fruit juices.  Vegetable juices are generally inexpensive but may have a lot of salt. Learn to make fruit water.

Drink tea especially green tea.

Exercise everyday even just a walk in your neighborhood.

Take periodic juice fasts to cleanse your system. Not more than three days, start with one day.  Make sure to get enough protein on these fasts we are not trying to starve ourselves.

If you eat meat then focus on lean cuts, no more than 4oz per meal, chicken, and fish as often as you can. Consider cutting meat out of your diet entirely if you can.

Think of this as permanent. Make these changes and stop smoking if you smoke and live another ten healthy and active years.  

How to Stop Diet and Exercise Self-sabotage

Sam.

[strengthlikeasalvorican]

I need to try these!!

Smoothie bowls are so pretty.

[strengthlikeasalvorican]

SEA FOAM BOWL 🌊🍍🥥🍌 BLEND: ½ cup frozen green grapes ½ cup frozen pineapple ½ banana 1 scoop Orgain vanilla superfood protein powder 1 tsp blue spirulina ½ cup almond milk

TOP WITH: Chia seeds Coconut Almond Blueberries ½ banana