I found this blog when I was 50 pounds overweight, depressed, and desparate. I just wanted to let you know that with the support of this blog and friends, I’ve lost over 50 pounds and gained so much confidence. You shouldn’t ever stop sharing because im sure you’ve inspired and motivated other people to not only weigh less, but to be healthy, strong, and happy. Thanks again!



(Source: suckmyquad, via thehealthyk)

You want to look better in a bathing suit for a bunch of people who DO NOT CARE!?

Do it for YOU. If your purpose is only aesthetics… you WILL FAIL. It has to be deeper then that. Your goals need to be long impressing the next jerk that means nothing to you in your life. People are so concerned about what others think…focus on YOURSELF not other peoples shallow opinions. 

DAMN awesome core workout tonight i am hurting….aaahh yes fat being turned into muscle just feels right 

Hell yeah! Thank youuuuuu this was so necessary for me right now lol 

i need some motivation right now….i dont want to get up off this couch but i need to workout arrrghh. IMA JUST DO IT 

Anonymous asked:
So I have been going for a jog like 3 days a week, I decided that wasn't enough so I upped it to a min. 40 min jog 5 days a week plus some strength training at least 3 days a week (about 20 minutes). I also decided to limit my calories last week to about 1500 (definitely less than the week before), last week sucked I totally wanted a cookie, and my legs and knees were super achey, but I wanted to put all effort in. Scale this week, ZERO pounds lost, so discouraging, was just not long enough?

Please dont be discouraged! Without knowing exactly what you are eating or all of your personal stats its hard for me to say exactly…but YES ..just a few weeks is not nearly enough time to give yourself for progress on the scale or in your measurements. As an example..when i first took me 2-3 MONTHS before i started to see change. Keep in mind if you are strength are gaining muscle which is awesomeeee..muscle is denser then fat so please dont rely on the number on the scale to measure weather or not you are making progress. Also start with some measurements of your body …sometimes you will start to see almost zero weight change..but your measurements will change :)  ALSO…you said 1500 calories…but what TYPE of calories are you taking in? be sure they are nutrient rich calories..whole grains..fruits veggies and lean meats. Its also possible you are not eating ENOUGH if you are working out that me you are not failing at just need to give yourself time to figure out the process and what your body responds..again it took me months to really understand how my body reacts to what i was eating and how i should work out. Please msg me if you need more specific help..i am happy to help further :D

Castaway is on TV again…the part where he loses wilson..i swear to god every damn time it makes me cry lol…its just a ball stupid…but its WILSON!!

ALL THIS T.O.P ON MY DASH….nicely done guys  O_O


Yup! #gymtime #fitness #fitfam #yessir #workin #afterwork


Running and jogging - health benefits

Jogging or running is a popular form of physical activity. Regular running builds strong bones, improves cardiovascular fitness and helps to maintain a healthy weight. The difference between running and jogging is intensity, but both are forms of aerobic exercise.

Health benefits

Regular running or jogging offers many health benefits. Running can:

  • Help to build strong bones, as it is a weight bearing exercise
  • Strengthen muscles
  • Improve cardiovascular fitness
  • Burn plenty of kilojoules
  • Help maintain a healthy weight.

Running versus jogging

The difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging.   Both running and jogging are forms of aerobic exercise. Aerobic means ‘with oxygen’ – the term ‘aerobic exercise’ means any physical activity that produces energy by combining oxygen with blood glucose or body fat.

Goal setting

Think about what you want to achieve from running or jogging. Issues to consider may include:

  • Getting fit – if you’re a beginner you should start with brisk walking, progress to jogging and workup to running. This should take a few months.
  • General fitness – mix your running with other forms of exercise (such as swimming or teamsports) to maximise your overall fitness.
  • Weight loss – adjust your diet to include plenty of fresh fruits and vegetables, lean meats,wholegrain cereals and low fat dairy products. Cut back on dietary fats, takeaway foods, softdrinks and sugar.
  • Companionship – you could run with a friend or join a local running club.
  • Competition – running clubs may offer competitive events. Most clubs have sessions designed for beginners through to advanced runners. You can pit your running skills against others in fun runs or marathons. Many community-based running events cater for people of all ages and abilities. Join a local orienteering club to combine running with the challenge of navigating through various environments.

Getting started

Some general tips for beginners:

  • See your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are overweight, have a chronic illness or haven’t exercised in a long time.
  • Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of a experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Print a copy of the pre-exercise screening tool and discuss it with your doctor or exercise professional.
  • Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of six weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging.
  • Ensure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches when you return.
  • Ensure you have plenty of fluids and take a water bottle with you on your run. Try to drink plenty of water before, during and after any activity.
  • Allow at least two complete rest days per week to avoid overtraining, which may cause injury. Consider other low impact activities, such as swimming, at least once each week.
  • Plan your route. If possible, choose flat, grassy areas rather than hard or loose (such as sandy) surfaces to reduce the risk of injury.
  • Avoid running near roads. This is especially important if you have a pre-existing condition such as asthma. Vehicle exhaust fumes can increase your risk of various cardiovascular and respiratory complaints or illnesses.
  • Avoid the ‘peak hour’ periods to reduce your risk of inhaling air pollution from motor vehicles. If possible, schedule your runs for either the early morning or the evening.
  • Wear loose cotton clothing. Dress your upper body in layers of clothing so that you can take off layers as required.
  • Apply SPF 30+ sunscreen to exposed skin areas.
  • Buy an appropriate pair of shoes.

Choose your shoes wisely

Issues to consider when choosing running shoes include:

  • Don’t wear your old sneakers. Poorly fitted shoes are a common cause of injuries.
  • The running shoe should bend easily, feel comfortable and have a wedge of shock-absorbing material in the heel.
  • The fit should not be too snug. Your foot will splay as it impacts with the ground.
  • When buying the shoes, wear the socks you intend to wear while running.
  • Have your shoes professionally fitted.

Health and safety suggestions

Suggestions include:

  • Make sure you eat a healthy, well-balanced diet.
  • Avoid eating directly before going for a run.
  • Avoid running during the hottest part of the day in summer.
  • Drink plenty of water before, during and after your run.
  • Take your mobile phone with you.
  • If using an iPod or headset, do not have the music too loud – stay alert and aware.
  • Wear reflective materials if you’re running in the early morning or at night.
  • Tell someone where you plan to run and when you think you’ll be back.
  • Choose well-lit, populated routes and avoid dangerous and isolated areas.
  • If you injure yourself while running, stop immediately. Seek medical advice.

Things to remember

  • Both running and jogging are forms of aerobic exercise.
  • A beginner to exercise should start with brisk walking, progress to jogging and work up to running.
  • See your doctor for a check-up before starting a running program.
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