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Tutorials, Training, Calories  🏋️‍♀️ Tutorials, Comparing & Transformations 🏆 Inspiration & Motivation

Did You Know⁉
🔍📖🔍
The Malasana Pose‼
[Yoga]
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📷 & post: @consciousvibrancy
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Sitting for long periods can shorten and tighten the inner thighs, groin, and hip flexors — which can cause poor posture and back pain. Hip-opening yoga poses like Malasana are traditionally used to help prepare the body for long periods of seated meditation.

Malasana improves balance, concentration, and focus. Malasana is particularly beneficial for women who are pregnant, as it can later aid in childbirth.

Instructions: -Begin by standing at the top of your mat with your arms at your sides. Step your feet about as wide as your mat. -Bend your knees and lower your hips, coming into a squat. Separate your thighs so they are slightly wider than your torso, but keep your feet as close together as possible. If your heels lift, support them with a folded mat or blanket. -Drop your torso slightly forward and bring your upper arms to the inside of your knees. Press your elbows along the inside of your knees and bring your palms together in prayer position (Anjali Mudra). Work toward bringing your hands to your heart center and your forearms parallel to the floor. -Lift and lengthen your torso, keeping your spine straight and shoulders relaxed. Shift your weight slightly into your heels. -Hold for five breaths. To release, bring your fingertips to the floor. Then, slowly straighten your legs and come into Standing Forward Fold (Uttanasana). Practicing Garland Pose can be a great way to challenge your balance and loosen tight hips. Keep the following information in mind when practicing this pose: •Avoid jerking, pulling, pushing, or forcing any movement in this pose. •Let your movements be slow and smooth. •Do not bounce your hips up and down. Doing so can overstrain your knees and hip flexors. •Keep shifting your weight back into your heels. •Lengthen the front of your torso and keep your spine long, not rounded. •If your heels don't come to the floor, place a folded, firm blanket or rolled yoga mat underneath them
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Source: YogaOutlet

On the right I (@apfau) only ate typical "clean" foods. My diet consisted of 6 small meals per day spaced out every 2.5-3 hours. I didn’t know what macros were and certainly didn’t track them.
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On the left, I still ate mostly healthy foods but I also incorporated some less typical foods that the previous me would call “dirty.” I started eating between 3 and 4 meals per day depending on which was more convenient for the day and I didn’t pay attention to meal timing.
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I’m not telling you that you’ll look better and be leaner by incorporating some “dirty” foods. I’m just saying that you don't need to eat 6 small meals per day of only boring, clean foods to look good. You can do that if you want but it's certainly not necessary. Also, if you're not aware of your macros and are eating too much of anything, you won't be lean. As you can see here, despite my 100% clean eating on the right, I was not tracking macros and am at a significantly higher body fat percentage than on the left where I ate closer to 80-85% "clean" but tracked macros closely. Gaining/losing weight is primarily dependent on your macronutrient intake. I was eating more than necessary on the right even though it was “clean” and although I’m not saying I was fat, I did gain more fat than I would have had I tracked more closely.
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Throwback to starting my journey at 485lbs. Throwback to the girl who walked into the gym with her head held high and worked to be the hardest worker in the room. Throwback to the girl who lost 312lbs in 2 years and stopped making excuses. Throwback to the girl who had no idea just how strong she really was, but knew she wanted a change in her life. Throwback to that girl because she made me who I am today and I'm so proud of her. We are all in charge of changing our own lives and capable or making the steps for those changes. Start today! 💪✊
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FOLLOW (@health.io) for more fitness motivation and inspiration! 💖
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Credit: @fatgirlfedup

HOW TO BURN 100 CALORIES FAST by @petertzemis👈
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Everything you do burns calories—breathing, sleeping, standing, and all of the active pursuits you enjoy. You may be surprised by how little—or how much—activity you have to do to achieve that goal! 🙂
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👋If you don't know the afterburn effect 🔥 is simply additional energy expenditure that occurs after exercise
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You see, after you work out, your body must perform a variety of tasks to recover and return to a resting state, including...
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-Replenishment of oxygen stores
-Replenishment of ATP stores
-Replenishment of creatine stores
-Removal of lactic acid
-Reparation of muscle
-And more
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These processes require oxygen, so oxygen consumption rises after exercise, and cost energy, so additional calories are burned above the resting rate
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Thus, the afterburn effect🔥 FOLLOW @health.io for daily Health, Fitness & Nutritional content👈

🏖Who can relate to this ⁉ Tag a friend who doesn’t tan well 🤣

Enjoy your weekend guys ✌🏼

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I’m pretty certain I’m the #sameweight in both BECAUSE I’M ALWAYS THE SAME DAMN WEIGHT seriously what is new NOTHING. Same weight or not, I’m just proud AF this skinny body has toned up.
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Credit: @ally_trout

Trying to run like… 😫🏃‍♀️ (tag a friend who hates cardio)
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Cardio gets a bad rap. Maybe because it’s not as “in” as weightlifting. Maybe because it’s abused while dieting. Maybe because it’s just misunderstood. I don’t know.
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What I do know though is that it can be just as challenging and exciting as weightlifting - you just have to learn how to do it right. Here’s a few things I’ve found helpful:
1⃣-Warm up - if you ALWAYS feel out of breath while running, try spending an extra 10-15 minutes warming up before you start. Get your breathing in check, blow your nose, drink some water - clear them airways.
2⃣-Keep your mind active - listen to songs you know the lyrics to, put on a podcast, if you’re living that luxe wifi life - Netflix it up.
3⃣-Practice proper form - just like with weights - more efficient form will reduce potential for injury AND make the movement easier. Right now, I’m focusing on increasing my cadence (steps / min) and improving my upper body awareness (hello awkward arms).
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My definition of fitness extends beyond just weights. It includes running, flipping, climbing, and doing as much as this capable body will allow me. 👇👇Comment if you’d like to see more running progress!
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Credit: @ampollo

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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Another solid post by @jackmonx demonstrating a diamond push-up. Diamond push-ups are primarily used to work your triceps although you will still hit your chest and shoulders as secondary muscles as well.
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To execute diamond push-ups correctly, you want to form a diamond shape with your hands and the center of the diamond should be hitting the center of your chest on the way down. You don’t want to put your hands too far out in front of you or else you will take a lot of the emphasis off of your triceps and shift it to your shoulders which is not the goal of the exercise.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.

Before/after skin removal 280 lbs-170’s 🤗❤ I can lay down now and see my hip bones :) they of course disappear the second I stand up haha NSV
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Credit: @red_lips_and_confidence

From the lowest of lows to...the mid-way point. The point where I got stuck. Progress pictures are a double edged sword, and have been a blessing and a curse. The dramatic change garnered so much attention and celebration that I started to believe that I had recovery figured out, but I didn’t and I don’t. Since this 20-30lbs weight gain I’ve remained stuck physically, gaining and losing the same couple of pounds, and deteriorating mentally. I fell into patterns of exercise that grew and grew until they dominated every spare moment (and more) and patterns of eating that, while they kept my weight somewhat stable, were far from ‘normal’. I wasn’t dying any more, but I wasn’t living either. Around Christmas I began realizing just how much I had deluded myself into thinking I was “okay”, and Thailand was the final straw that shook me into knowing I need to change. So I’m changing. I’m refreshed in my recovery. I’m renewed in my motivation. And I’m ready to finish what I started. Instagram helped me with the first “phase”- from my lowest point to where I am now, and I’m hoping YouTube helps me with this second part. I’ll be documenting my life, my meals, and my recovery through vlogs (as well as here, of course) and I would love if you would come along for the ride;
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Credit: @recovery.chii

What can you see? You can see skin, a booty & stretchmarks. Our society doesn't accept such natural things and i mean SKIN and STRETCHMARKS. Did you know that "beauty" is a construct created by the capitalist system to make you see flaws that don't even exist to make you buy products you don't even need? For example oil against stretchmarks? I get a ton of messages from boys/girls showing me some products to get rid of my marks - but i don't need them - like thanks but no. I'm here to show girls that this is natural - this is YOUR BODY and it shouldn't be a wonder that I show my stretchmarks. As I mentioned already that stretchmarks are the same problem as skin. I will probably get a ton of messages from men too. Sexual messages & dick pics - it's a crime. Just bc i'm showing my stretchmarks that are on my booty it doesn't mean yes. The same with people texting me that i'm a sexworker ( i hate the word slut ), bc I show my body. Did u know the female body is treated so weirdly in society. People are constantly begging to see it, but once they do, someone's a hoe or even ugly bc of her flaws and imperfections. So what is the moral of this caption? That skin is natural, stretchmarks are natural (i'm speaking to boys and girls) and people should stop the fuck to make girls feel guilty and embarrassed over really NOTHING. #LoveYourTigerStrips #GirlPower #Booty 🐯✨🌼️

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How to get rid of excessive bra fat! ✅✨

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