White and Blue Fitness

liftheavyshit-and-kickass:

healthiie:

Ok.

Stop.

Take a deep breath and put your thinking cap on.

I’m going to hit you with some wisdom, k?

Take your weight loss calorie goal, and just toss that number out the window. We’re not going to talk about that right now. We’re going to talk about that minor (or major) freak out we sometimes have when we’re having a really good week, eating really well, then we lose our damn minds and stuff our faces with delicious delicious junk food.

2000 calories is about what your body needs to maintain your weight and keep all your organs doing all those lovely keeping you alive things that they do. Your body burns all those calories at rest. That means that while you’re sitting on your ass, walking to the fridge and back, scrolling through tumblr, etc etc.. your body is making you breathe and make new cells and shit and burns those 2000 calories.

To gain a single pound, you’d have to eat another 3500 calories on top of those 2000. Thats 5500 calories. 5500 calories is a fucking lot of calories, okay? Lets take a look at what 5500 calories looks like.

• One slice of a large pepperoni pizza from pizza hut is 330 calories. You’d have to eat a little over 2 entire large pepperoni pizzas to hit 5500 calories.
• One crunchy taco from taco bell is 170 calories. To eat 5500 calories, you’d have to eat 32 tacos.
• One double cheeseburger from mcdonalds is 440 calories. 12 of those is 5500 calories.
• 21 cheetos are 160 calories. 714 cheetos are 5500 calories.

Was whatever junk you ate probably a bad choice health-wise? Probably.

Did you ruin all your progress? No.

Did you even eat enough to gain an entire whole pound? Nooope.

Are you going to survive, drink some water, go for a walk or run in the morning, and forgive yourself? Yep. You are.

Know why?

Cause shit happens.

But we move on, and we stay determined, and we get fucking results because thats how bad we want it. You started this journey, and you’re going to finish it. One bump in the road is just that. A little bump in your road.

So, k. Stop freaking out. Forgive yourself. You had a bad night but you’re going to make better choices next time. Now go drink that glass of water, take an advil, do some exercise, and remember that you’re a badass fitblr too full of determination to have any room for fucks to give.

I fucking love this. So right.

Rimini, here I come!!!!!  :)

http://en.riminiwellness.com/#

(Source: fitnessfoodmotivation)

thefitty:

muffintop-less:

I think a lot of people tend to get WEIGHT loss and FAT loss confused. Those who come to me asking how to lose WEIGHT.. often mean FAT when they talk about “losing”. Losing WEIGHT is simple, losing FAT is a little trickier.

Weight loss comes down to calories in versus calories out (you need to be consuming fewer calories than your body needs to maintain itself). Whereas fat loss comes from eating the RIGHT foods in a caloric deficit and training correctly. (This does NOT mean you have to starve yourself or workout for hours!) It’s important to control blood sugar when trying to lose body fat, so frequent small meals and avoiding simple carbs and junk food will help with that.

Tips for losing fat, not muscle:

• Eat clean in a slight caloric deficit (don’t starve)
• Eat frequent small meals (controls hunger and blood sugar)
• Have a lean protein source at each meal (but don’t forget about your veggies and healthy fats)
• Avoid simple carbs (except post-workout) and other junk food
• Strength train (lift weights! Don’t be afraid to go heavy girls)
• Do intense HIIT cardio, not long marathon cardio (excessive cardio burns muscle) 

Remember, the more muscle on your frame, the faster your metabolism will be, and the more calories you will burn in a day without any extra effort. So losing WEIGHT (muscle & fat) is not ideal. Losing FAT is! Starving and excessive cardio will result in muscle loss.. so avoid these things when trying to lose fat! =)

(via imgTumble)

(Source: facebook.com)

(Source: jar-of-glitter)

perfection!

(Source: gethealthygetsexy)

must try these!

(Source: athleticsgifs)

illtryagain:

liftheavyshit-and-kickass:

runblondieerun:

1 month.. wow!

How the hell, though, really

(Source: fitbetch)

fit-and-slim:

I just made this as a reminder to myself that a binge can stop at any point. All you have to do is stop and change your thought patter. Instead of saying “I want this food, I need it, I can’t stop eating, I’m out of control, I’m in a frenzy”, tell yourself reasons why you can stop. Stand still, breathe, put down whatever you’re holding and step back. Yes, you may have eaten half the tub of ice cream - but that’s better than the whole thing! It won’t be any different if you finish it off, you already know what it tastes like and you don’t need any more of it.

If you were driving along and got a flat tyre, you wouldn’t get out and punch holes in the other three. Why make a bad situation even worse?

Go brush your teeth. Tidy everything away immediately. Regain your control. Remember how strong you can be. Forgive yourself, and move on.

^^ for my followers <3

(Source: summerbodytwentytwelve)

thefitty:

healthy-sexy-happy:

shoes-anne:

Before taking this picture: Oatmeal for breakfast, mac & cheese for lunch, 3 slices of veggie pizza, a glass of carrot juice, three glasses of water, one glass of unsweetened iced grewn tea. Then a 4 mile run.
:)

Proof that you can EAT and look sexy! Love it! :)

(via imgTumble)

if it’s coming from him… sure!…let me just grab a fork! :)

(Source: kateatahealthyrate)

physicalphoenix:

ironowl:

Holy glutes and quads!

Hopefully me after Starting Strength :)

(Source: wafflesandweights)

thelovelybeautiful:

Me last night.