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meinhartfit:

EMPOWERED - THE STORY OF MANKOFIT

I’ve always said Jillian Michaels is my fitness guru. And while she was the first celebrity to inspire me to start becoming what I want to be, Massy is the woman that’s going to carry me to my dream. She is a real life example of what it means to be an inspiration and a fitspiration to people. She is doing what I hope to do one day. Rock on, Massy.

(Source: vimeo.com)

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thefoodarchivist:

Hot smoked salmon with roasted kabocha squash, artichoke hearts, corn and broccoli

thefoodarchivist:

Hot smoked salmon with roasted kabocha squash, artichoke hearts, corn and broccoli

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whatshecooks:

Honey Balsamic Chicken Tenders.

Oh  so good. The sauce is amazing!!

I let mine marinade for a few hours, but I’m sure 30 minutes will do the trick. So yum. And if you don’t want to add all the honey, I think the marinade is awesome even without the second round of sauce. YUM.

Recipe: Honey Balsamic Chicken Tenders

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fitanne:

phoenix-fires:

fitanne:

For my FAQ: How do I start lifting?
First of all, men and women can do the same workouts perfectly fine (if you are worried about getting bulky, read the next question). If you want results from lifting, you should be lifting heavy (=challenging).
Using the machines at the gym can be good enough, especially for beginners, but in the long run you should strive towards learning free-weight, mainly compound movements (deadlifts, squats etc). Remember to learn the correct form before you start adding too much weight. If you need inspiration or instructions for exercises, see above.
If you feel intimidated by the weights room at the gym, read my post How to be more confident in the gym.
For a beginner, it’s best to do a full body workout every time (one exercise for each body part), or a split between lower and upper body.
Rep ranges:
1-5 reps for strength (1-10sets)
8-12 reps for hypertrophy (building muscle) (3-4 sets)
15+ reps for endurance and low-mid intensity cardio (8-12 reps builds endurance just as well)
Use weights you find challenging, while still being able to perform the exercise with proper form.
Remember rest days are as important as workout days, especially when you are starting out, because you will get very sore at first. Tag: ‘Rest’.
Being sore after a workout doesn’t necessarily mean it was a good workout - No pain no gain is a lie. Tag: ‘DOMS' 
If you want to gain muscle, you also need to be eating right; adequate protein intake + good fats, carbs for energy, and a calorie surplus.
Bonus tip: Don’t go for workouts in the typical magazines for women only (like this). They are not effective (in 9 out of 10 cases) - you have to challenge yourself.
Helpful post: How to make a strength training plan (and keep at it), How to be more confident in the gym
Tag: ‘Lifting Beginner’, ‘Lifting Benefits’, ‘DOMS’

OMFG EVERYTHING I TELL EVERYONE SUMMED UP FUCKING BLESS YOU!!!!!!!!!! <3

Whaaaat! Thank you! ❤️

fitanne:

phoenix-fires:

fitanne:

For my FAQ: How do I start lifting?

First of all, men and women can do the same workouts perfectly fine (if you are worried about getting bulky, read the next question). If you want results from lifting, you should be lifting heavy (=challenging).

Using the machines at the gym can be good enough, especially for beginners, but in the long run you should strive towards learning free-weight, mainly compound movements (deadlifts, squats etc). Remember to learn the correct form before you start adding too much weight. If you need inspiration or instructions for exercises, see above.

If you feel intimidated by the weights room at the gym, read my post How to be more confident in the gym.

For a beginner, it’s best to do a full body workout every time (one exercise for each body part), or a split between lower and upper body.

Rep ranges:

  • 1-5 reps for strength (1-10sets)
  • 8-12 reps for hypertrophy (building muscle) (3-4 sets)
  • 15+ reps for endurance and low-mid intensity cardio (8-12 reps builds endurance just as well)

Use weights you find challenging, while still being able to perform the exercise with proper form.

Remember rest days are as important as workout days, especially when you are starting out, because you will get very sore at first. Tag: ‘Rest’.

Being sore after a workout doesn’t necessarily mean it was a good workout - No pain no gain is a lieTag: ‘DOMS

If you want to gain muscle, you also need to be eating right; adequate protein intake + good fats, carbs for energy, and a calorie surplus.

Bonus tip: Don’t go for workouts in the typical magazines for women only (like this). They are not effective (in 9 out of 10 cases) - you have to challenge yourself.

Helpful postHow to make a strength training plan (and keep at it)How to be more confident in the gym

Tag: ‘Lifting Beginner’, ‘Lifting Benefits’, ‘DOMS

OMFG EVERYTHING I TELL EVERYONE SUMMED UP FUCKING BLESS YOU!!!!!!!!!! <3

Whaaaat! Thank you! ❤️

(via foreverfitness-love)

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fitchris25:

Can’t decide if I’m actually losing weight or if I just love my body more than I used to. Either way, I’m happy.

(via borntobeabeast)

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sunnystrong:

fitanne:

For my FAQ: What’s a good exercise for [insert body part]?
I’ve sorted the exercises I reblog by the body part they target.
Glutes/butt
Legs/thigs
Abs
Shoulders
Chest
Biceps
Triceps
Back
Bodyweight
Other helpful sites with good exercise-databases: Jefit, Bodybuilding.com and Exrx - Most have the option to sort exercises by bodypart, difficulty and equipment, and on bodybuilding.com you can also find training plans.
Additionally, here’s some workouts and video workouts you can find inspiration from.

Thank you for making this post Anne!!

sunnystrong:

fitanne:

For my FAQ: What’s a good exercise for [insert body part]?

I’ve sorted the exercises I reblog by the body part they target.

Other helpful sites with good exercise-databasesJefitBodybuilding.com and Exrx - Most have the option to sort exercises by bodypart, difficulty and equipment, and on bodybuilding.com you can also find training plans.

Additionally, here’s some workouts and video workouts you can find inspiration from.

Thank you for making this post Anne!!

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gwenlightened:

Insanity is a workout/weight-loss program. It’s 63 days of cardio madness that will lead you to love the instructor, as well as hate him, all at the same time.

It’s led by fitness provocateur, Shaun T, who takes you through 14 different videos designed to burn fat and…

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173-to-127:

operation-hourglass:

Jen Selter ~ Building that amazing booty!

Fitness blog :)

(Source: fitnessgifs4u, via brunettebarbie-liftsheavy)