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(Source: eat-run-lift, via nutrifitblr)

foodopia:

honey lime margaritas: recipe here

eatcleanmakechanges:

yes!

sweatsalty:

halfhissize:

Get Your Best Legs

First know that you can’t reduce fat in just one place. Your body takes a little bit of fat from everywhere, more or less in some places due to your genetics. Doing a ton of leg exercises isn’t necessarily going to make all that fat disappear, at least not by itself. We do these exercises to shape and tone the muscles so your legs have a great shape. If you aren’t eating healthy and doing cardio those sexy muscles are going to be hidden no matter how many squats you do. Gaining muscle helps, it increases the metabolism thus burning more calories, but you have to work the rest of your body and have a clean diet too.

Try to do one video or pick five exercises and do 3 sets of 8-12 reps (or until you feel the burn) about 3-4 days a week. Do cardio 3-5 days a week too, it can be running, biking, swimming, Zumba, kickboxing, whatever gets your heart pounding and sweat dripping. You can combine strength workouts and cardio into the same day if you want. Make sure to eat protein after your workouts, it helps build muscle!

These are, in my opinion, the best thigh and leg exercises and videos. I’ve included links to instructions for most of the exercises and a variety that you can do at home or at the gym. If you workout at home try to get some 8-10 lbs dumbbells, or get a backpack/duffel bag and fill it with heavy books to challenge yourself.

If you have access to a gym try these machines & equipment:

• the leg/hamstring curl machine
• the leg press machine
• the leg abductor/adductor machines
• squats with a barbell and/or dumbbells
• barbell deadlifts 
• lunges with dumbbells
• bulgarian split squat

If you don’t have access to a gym try these exercises at home:

• wall squats
• jump squats
• bridge/hip lifts (try them with your feet on a chair/bed)
• hip lifts on a balance ball (you’ll get an almost instant burn!)
• leg lifts
• inner thigh lifts
• the fire hydrant
• sumo squats
• suicides

These are my favorite leg videos:

• Inner Thigh Insanity
• Slimmer Inner Thighs
• Legs & Thighs Workout
• Itty Bitty Bikini
• Long Lean Legs Workout
• POP Kicks Kickboxing
• Bikini Beach Bum
• Tone It Up Legs & Core

wow this is me… I keep popping up in other peoples’ posts, this is so weird!

for the record, I don’t really ever work out my legs… I do a massive amount of walking in day to day life though

(via sweatsalty)

essentious:

Coconut Oil Hair Treatment For Dry Hair 

What you will need: 

Organic Virgin Coconut Oil 
A Clip or Elastic
A Shower Cap
Hair Dryer (optional)

1

Scoop out a handful of organic virgin coconut oil. My hair is very thick and long so my scoop has to be extra big. The oil will begin to melt at the touch of your skin, there is no need to heat the oil before application. It will melt as you massage it into your hair.

2
Flip your head upside down and slowly spread the oil through your hair. Saturate your hair completely, focusing on areas that are dry.

3
Once your hair is soaked with oil, twist your hair into a bun or ponytail. You can clip it in place by grabbing some hair from your scalp and part of the bun, or use a hair tie to keep it in place.

4
Cover your hair with a shower cap. You can choose to apply heat or not. Applying heat will open the cuticle of each strand so the coconut oil can penetrate the core faster. Leave the coconut oil on your hair for at least 30 minutes without heat, or 15 minutes with heat. You can use a hair dryer to apply heat over the shower cap. I like to rig a little system so I can sit on the floor and read or play with my kids! If I am busy and need to do other things I will leave the oil on my hair without heat.


5
Once your time is up wash and condition your hair as you normally would. You may need to wash your hair twice to rinse away all of the oil. I really focus on my roots and try to shampoo my ends as little as needed. Style your hair and be amazed at your soft, smooth hair!

*This treatment can be done as often or little as you feel you need.

essentious:

Carbonated Water Rinse

To control frizz, pick up a bottle of non flavored carbonated water to rinse with. After you wash your hair, give it a final rinse with a mixture of regular water and carbonated or sparkling water. So, use half regular water and half carbonated water, the longer your hair is the more you will need! Carbonated water rinses work well for those who just can’t bare the smell of apple cider vinegar. Using this rinse will leave your hair shiny, healthy and less frizzy, which is a added bonus for curly headed women. 

Many of the hair products that people use disrupt the natural pH of the hair. A substance that is too alkaline will cause the hair cuticle to open, while a substance that is too acidic will cause the cuticle to contract. 

Human hair and scalp oil, sebum, has a pH balance of between 4.5 and 5.5. Carbonated or sparkling water reduces frizz is because of its low pH level. Carbonated water has a pH level of about 7.35. It should be diluted with water until it has a pH level of 4. Anything between 0 and 6.9 is acidic, 7 is neutral, and anything between 7.1 and 14 is alkaline.

(via heyfranhey)

classyambitions:

blogilates

(via healthiest-i-can-be)

sirenuse:

******please don’t delete the text below******

In honor of my reaching my follower count goal (of the year) I have decided to create a new society called The Siren Society! *clap clap clap*

Why you should join:

This Society isnt like the other networks and groups, we will be friends and we’ll talk and help each other out with anything and everything from voting to promotions to HTML/Coding to advice! We are looking for people to create a friendship with… of course these people will have stellar blogs, but even better personalities! *wink wink* Follower counts do not matter here, someone with 800 followers has just as good a chance as someone with 10k followers. Also, all different blog styles are welcomed!

We are looking for a diverse group of personalities and bloggers!!!

All that matters is that you’re a cool person with a cool blog!

Different is better here!

The Rules:

1. Please be following the owner, Sirenuse
2. Please reblog this post.
3. Please be willing to add the society badge to your blog, and keep it there for the entire length of your involvement with the Siren Society.

For an added advantage:

1. Please make a post and tag it sirensociety introducing yourself and explaining why you want to join!

EIGHT lucky blogs will be chosen on June 12th. Good luck to all!

For further information, please contact sirenuse.

(via sirenuse)

cypheroftyr:

thighhighdalish:

thecakebar:

Peanut Butter Lava Cookies Tutorial {click link for full tutorial/recipe}

ooooooo

;___; my creys because I cannot make such deliciousness. 

(via randomminer)

thehealthycook:

Sweet Potato Pancakes

I had this for breakfast this morning(along with fruit). I love these pancakes; they’re the perfect combination of complex carbs, protein and fats to refuel after an amazing workout and topped with all natural almond butter these will make your taste buds sing.

You will need:

• 1 small sweet potato,
• 2 organic free range eggs or 4 egg whites
• 1 tablespoon of coconut flour  (you can sub this with any flour of your choice or even protein powder)
• Ground cinnamon and ground vanilla to taste
• A little bit of water
• Optional: stevia for extra sweetness

Prepare the sweet potato as you usually would (I like to steam or bake mine), then mash it up with a fork, add the remaining ingredients, mix well and cook in a non-stick pan with a little coconut oil on medium heat. Top with your topping of choice (highly recommend all natural almond butter) and enjoy. Have a lovely and healthy day guys.