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Here is a little collection of what motivates and works for me to maintain my FHSS physique. To have the strength & willpower to change or maintain your body and lifestyle, you must firstly find your inspiration. I hope my blog can be a part of that. x

muffintop-less:

My Ab Workout
Cable Crunch 3x20
Leg Raises w/Medicine Ball 3x15
Sit ups on Medicine Ball 3x25
Bicycles 3x40
Plank to failure 3x
This week I changed things up a bit. Give this a try ;) Remember quality over quantity. Use proper form to avoid injury. Don’t yank on your neck. Exhale on the contraction. Squeeze hard at the top to really engage your abs.

muffintop-less:

My Ab Workout

  • Cable Crunch 3x20
  • Leg Raises w/Medicine Ball 3x15
  • Sit ups on Medicine Ball 3x25
  • Bicycles 3x40
  • Plank to failure 3x

This week I changed things up a bit. Give this a try ;) Remember quality over quantity. Use proper form to avoid injury. Don’t yank on your neck. Exhale on the contraction. Squeeze hard at the top to really engage your abs.

— 2 years ago with 238 notes
… to feel on top of the world!! Trust me :)

… to feel on top of the world!! Trust me :)

(Source: muffintop-less)

— 2 years ago with 507 notes
#fit  #healthy  #sexy  #strong  #eatclean  #training  #weights  #workout  #exercise  #jamieeason 
Just had meal 2 of the day at 11am: 100g boiled chicken, 100g sweet potato & a handful of lettuce (270 calories). My brother watched me incredulously, “You’re eating THAT at 11am!?” And he then made some snide and taunting remarks, implying I was eating too much. Of course I know this is not true and eating the way I have chosen to will not make me put on weight (I am about 17% bodyfat): it’s going to make me lose more weight!It just goes to show that once you know EXACTLY how to achieve your goals, stick to your guns (literally, if you are weight training ;)) and don’t let anyone else’s opinion deter your strategy and progress to attaining that FHSS body you want.(He also had no idea I’d already done sprints that morning & planning to go for a 30-40 minute LR this afternoon)Pressures from family and friends can make achieving your fitness goals harder but try to get them to understand what you’re trying to achieve and if that doesn’t work, simply ignore them. Happy Friday xx 

Just had meal 2 of the day at 11am: 100g boiled chicken, 100g sweet potato & a handful of lettuce (270 calories). My brother watched me incredulously, “You’re eating THAT at 11am!?” And he then made some snide and taunting remarks, implying I was eating too much. Of course I know this is not true and eating the way I have chosen to will not make me put on weight (I am about 17% bodyfat): it’s going to make me lose more weight!

It just goes to show that once you know EXACTLY how to achieve your goals, stick to your guns (literally, if you are weight training ;)) and don’t let anyone else’s opinion deter your strategy and progress to attaining that FHSS body you want.

(He also had no idea I’d already done sprints that morning & planning to go for a 30-40 minute LR this afternoon)

Pressures from family and friends can make achieving your fitness goals harder but try to get them to understand what you’re trying to achieve and if that doesn’t work, simply ignore them.

Happy Friday xx 

— 2 years ago with 5 notes
#fit  #healthy  #sexy  #strong  #goals  #fitness  #workout  #exercise  #nutrition  #pressure 
I love this nail colour! Where can I get it??

I love this nail colour! Where can I get it??

(via livetofit)

— 2 years ago with 13 notes
#fit  #healthy  #sexy  #strong  #bikini  #beach 
This woman has not attained her athletic body through starvation: her results are thanks to consistent weight training and a proper, nutritious diet packed with PROTEIN, CARBS AND FATS. 

This woman has not attained her athletic body through starvation: her results are thanks to consistent weight training and a proper, nutritious diet packed with PROTEIN, CARBS AND FATS. 

— 2 years ago with 5 notes
#fit  #healthy  #sexy  #strong  #health  #weights  #workout  #body  #exercise  #muscle  #nutrition 
Friday AM workout
Sprints session
WU: short jog & plyometrics
6 x 200m (2 @ 70%, 2 @ 80% and 2 @ 90% effort) walk back recovery
10 x 100m 30-60 seconds rest
WD: one lap walk
Looking forward to a relaxing LR tonight

Friday AM workout

Sprints session

WU: short jog & plyometrics

6 x 200m (2 @ 70%, 2 @ 80% and 2 @ 90% effort) walk back recovery

10 x 100m 30-60 seconds rest

WD: one lap walk

Looking forward to a relaxing LR tonight

— 2 years ago with 15 notes
#run  #running  #training  #fit  #healthy  #sexy  #strong  #sprinting 
Fitness/health blogs taken one step too far…

It makes me so sad to keep seeing anorexic and bulimic blogs on here. Too many girls striving to be thin: this seriously worries me.

I know (perhaps not to the fullest extent) the mental thoughts associated with eating disorders - I drastically lost about 9 kilos (19 lbs) way back when I just started high school through extreme calorie restriction and excessive exercise.

Luckily I overcame all the negativity which came with it before it got too serious. It is A LOT EASIER to be healthy and healthy people look SO MUCH BETTER than those who starve themselves. You get a lot more SATISFACTION by working out and eating properly than starving yourself and treating others badly because you are tired and grumpy due to lack of energy and unhappiness with yourself or your life.

I’m not trying to criticise anyone but my family has a history of depression and mental illness, so I have an idea of what it is like to feel inadequate and how one person’s behaviour and actions affect others. Be realistic with yourself - if you need help, seek it.

Don’t despair, there is a lot of support out there - just be realistic with yourself and confront your fear.  

Muscles look and feel a lot better than bones.  

Healthy = happy :)
 

— 2 years ago with 2 notes
#fit  #healthy  #sexy  #strong  #power  #anorexic  #bulimic  #binge  #eatingdisorder  #health  #nutrition  #workout  #exercise 
muffintop-less:

Muscle vs Fat
I get a lot of questions from girls asking me why their measurements and their appearance changes when they start eating clean and lifting weights, but that the weight on the scale doesn’t change. 
When you build muscle, it takes up much less space because it is denser than fat.
So hypothetically… let’s say you have 2 identical twins.. both 5’4” weighing 120 pounds, but one is 12% body fat and the other is 20% body fat… The twin with more muscle (12% body fat) is going to have smaller measurements than the twin with more fat (20% body fat). 
In addition to this make-believe scenario…. if these same two twins were sitting on the couch all day doing absolutely nothing…. the twin with more muscle would be burning more calories, just by being alive. Why? Because muscle is metabolically active tissue… in other words, muscle requires more calories to maintain than fat.
These are just a couple of basic reasons why it’s important to get enough protein and incorporate resistance training into your exercise regimen! Build muscle ladies, it’s your friend! =)

muffintop-less:

Muscle vs Fat

I get a lot of questions from girls asking me why their measurements and their appearance changes when they start eating clean and lifting weights, but that the weight on the scale doesn’t change.

When you build muscle, it takes up much less space because it is denser than fat.

So hypothetically… let’s say you have 2 identical twins.. both 5’4” weighing 120 pounds, but one is 12% body fat and the other is 20% body fat… The twin with more muscle (12% body fat) is going to have smaller measurements than the twin with more fat (20% body fat).

In addition to this make-believe scenario…. if these same two twins were sitting on the couch all day doing absolutely nothing…. the twin with more muscle would be burning more calories, just by being alive. Why? Because muscle is metabolically active tissue… in other words, muscle requires more calories to maintain than fat.

These are just a couple of basic reasons why it’s important to get enough protein and incorporate resistance training into your exercise regimen! Build muscle ladies, it’s your friend! =)

— 2 years ago with 218 notes
#fit  #healthy  #sexy  #strong  #mucle  #workout  #health  #exercise  #fitness  #abs