80% of the way through my workout I stopped and went on Tumblr. Now I’m sitting on my yoga mat in a sports bra and undies, wondering if 100 more reps is really worth it.
Ugh, yes it is.
Bye, Tumblr.
For anyone wanting to play along-
Do this 5x without any rest, it should take 20-30 minutes….
(Source: berryhealthy)
Here we are at the last month of the year! Like November, you have four calendars to choose from: the basic calendar like you’ve seen every month, a student calendar that asks you to work more on the weekends when you don’t have class, a beginner calendar that follows a 4 days on/1 day off program, and an extreme calendar that adds in HIIT for a more intense workout.
Whatever plan you choose, and feel free to change whenever you’d like, the directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.
If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: December”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page!)
During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.
Have fun!
p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!
Arms
- Lean Arms Workout v.1
- Lean Arms Workout v.2
- Tone Those Triceps!
- Weight-Free Arms
- Arms Workout
- All About Arms
- Dumbbells, Smart Arms
- Beginner Arms
Legs
- Inner Thigh Toner
- Tame Those Thighs
- Kill Those Legs!
- Your Best Butt
- Thigh Toner
- Dancer’s Legs Workout
- Legs Workout
- 5 Minute Butt Blaster
- Legs For Days
- Shapely Squats
- Beach Babe Booty
Abs
- All-Over Abs
- 1-2-3 Ab Workout
- Quick Challenge
- I Seek Obliques
- Abs Challenge
- Intense Abs
- Waist Trimmer
- Ballet Abs
- Flat Abs Workout
- Lower Ab Attack
- Easy Abs
General
- Full Body Meltdown
- Absolute Beginner Workout
- Fat Blaster
- Quiet Workout
- Coffee Break Workout
- All-Over Workout
- Whole Body Workout
- Morning Angel Workout
- No Space? No Problem!
- Basic Dumbbell Workout
- Full Body Workout
- One-Song Workouts
- 50 Up, 50 Down
- Morning Workouts
- Leveled Workouts
- Count Up, Count Down
- Strength and Cardio
- Water Bottle Workout
- Workout Challenge for the Absolute Beginner
Challenges
- Weather Workout
- Quick Workout
- Digital Clock Workout
- Challenge
- Challenge
- Challenge
- Challenge
- Challenge
Cardio
- Leveled Cardio
- One-Room Cardio
- All-Cardio Challenge
- Cardio Circuit
- Killer Kardio
- Beginner Cardio
- Kick-It Cardio!
- Basic Cardio
High Intensity Interval Training (HIIT)
Booty Poppin’ Bridges!
Try it out!!!! For the full video click here!
For more great workouts, recipes, and fitspiratiion follow here!
(Source: fitness-flirt)
Raw banana mango ice cream in chocolate cups
Ice cream
- 4 frozen bananas
- 1/2 cup chopped frozen mango
- 1/4 tsp ground vanilla bean
Raw Chocolate cups
- 150 gr raw cacao paste
- 4 tbsp agave nectar
- pinch of salt
- 8 balloons
- fresh cherries
In a high speed blender or food processor, blend the frozen fruit until smooth and whipped. Serve immediately. If serving in cacao cups, make them before hand.
For the cacao cups, blow up the balloons until they are about 3 inches in diameter, and tie a knot in the end to close. Blow up several small balloons until they are 4 in. in diameter, and tie a knot in the end of each to close.
Melt the cacao paste in bain-marie and mix with salt and agave nectar. Once melted, dip each balloon, in the chocolate and slowly lift and let the excess chocolate drip. Place ballon on a wax-paper lined tray with the knotted end upright. Repeat with the remaining balloons. Place in the fridge until the chocolate sets. Use the scissors to snip a small hole in the top of each balloon to slowly deflate it.
Pipe ice cream in the cups using a pastry bag and top with fresh cherries to serve!
and it’s raw. :D
GimmeGimmeGimme!!
The exercises with a “/” in between them, do one of them but you can switch it up every few weeks if you care to.
How to lift with proper form for each exercise (because injuries suck):
- Deadlift
- Chin up
- DB Row
- Bench press / DB press (better range of motion than with a barbell)
- Standing Military press
- Skullcrushers / Dips
- Incline bench press -OR- DB press / DB flyes
- Squat
- Leg curl
- Reverse leg curl (“leg extension”)
- Seated heel raise
A big thanks to my boyfriend for telling me which exercises I should do which days and telling me about reverse pyramid training! I copied nearly word for word the lowdown on reverse pyramid training from this website so it was more visually appealing and together with the lifting split itself.
Allrecipes.com is easily one of the best recipe sites online.. but sifting through a million recipes to find yummy & healthy recipes can be hard. The healthy section has a lot of lol-worthy “healthy” options (cinnamon sugar pork rinds? are you serious? in the healthy section? ok.) & There’s a ton of great healthy recipes buried in other sections around the site. Here’s a list of some worth looking at!
PS - when you change the number of servings, it automatically scales the ingredients down for you!
Enjoy.
xo Mia
- Vegan Crepes
- Whole Wheat Pancakes
- Autumn Apple Salad
- Double Whole Grain Pancakes
- Egg White Crepes
- Fluffy Canadian Pancakes
- Dairy & Gluten Free Pancakes
- Eggy Veggie Bake
- Poached Egg Caprese
- Gluten Free Hot Breakfast Cereal
- Quinoa Pudding
- Omelet in a Mug
- Tofu Quiche with Broccoli
- Suppertime Egg Burritos
- Black Bean Breakfast Bowl
- Zucchini and Eggs
- Almond Chicken Salad
- Barbie’s Tuna Salad
- Vegetarian Sloppy Joes
- Avocado and Tomato Salad
- Black Bean Burger
- Bermuda Spinach Salad
- Avocado Egg Salad
- Vegetarian Chickpea Sandwich Filling
- Grilled Fish Tacos
- Cranberry and Cilantro Quinoa Salad
- Orzo and Shrimp Salad with Asparagus
- Vegan Falafel
- BBQ Tuna Fritters
- Asian Chicken Salad
- Simple Turkey Chili
- No Mayo Tuna Salad
- Coconut Curry Tofu
- Hawaiian Chicken Kebabs
- Garlic and Rosemary Chicken
- Fajitas
- Vegetarian “Meatloaf”
- Paprika Chicken
- Lentils and Spinach
- Vegan Taco Filling
- Vegan Lasagna
- Thai Spiced BBQ Shrimp
- Whole Wheat & Honey Pizza Crust
- Cedar Planked Salmon
- Baked Salmon
- Taco Salad
- Tofu and Veggies in Peanut Sauce
- Stuffed Peppers
- Turkey Burgers
- Crispy Eggplant with Spicy Tomato Sauce
- Spaghetti Squash
- Peppermint Meringues
- Grilled Peaches with Gingersnaps
- Pumpkin Pie for Dieters
- Pumpkin Rice Pudding
- Spiced Baked Apples
- Gluten Free Garbanzo Bean Chocolate Cake
- Honeysuckle Pineapple
- No Bake Peanut Butter Nuggets
- Chocolate Banana Tofu Pudding
- Poppy Seed Fruit Salad
- Low Sugar Strawberry Rhubarb Pie
- Orange Sponge Cake Roll
- Fresh Fruit Minty Dip
- Dark Chocolate Bark
- Banana Cookies
- “Ice Cream” Sandwiches
- Baked Stuffed Pears
- Crunchy Macaroons
- Fruit Salsa & Cinnamon Chips
- Fruity Fun Skewers
- Baked Kale Chips
- Hard Boiled Egg
- Pita Chips
- Eggplant Chips
- Hummus
- Cajun Popcorn
(Source: recoverykitty)
