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my-body-not-yours: healthyhappyfitnessfreak: traintosurvive: hard-workbeats-talent: strong-and-stronger: ohshitgetfit: healthylivingforyou: beccaliving: thincapades: god dayyyuuumm Doutzen has always been my favorite <3 Go Doutzen! her body is siick You know why I love this? Because there aren’t a ton of pear shaped supermodels who are ripped and sexy. But she is. Look at those wide hips, rock hard thighs, and smaller upper body. Classic pear! And you never see them because they’re always photoshopped out. i still love this dem abs ;)   one of my fav pictures because this is just a big fuck you to the people who call vs models “skin and bones”

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gymra: Quick, Simple No Gym Workouts It can be difficult or even daunting to dedicate a full hour to the gym. Most people struggle with this and often it gets in the way of maintaining a regular exercise routine. A great solution to this problem is to fit in short strength training & cardio workouts throughout your day. Read on for expert recommended workouts that can easily be squeezed into your day. Doing several of these workouts throughout the day is ideal, but squeezing just one or two in is a great way to ease yourself into working out. If you fear that smaller workouts won’t have much impact compared to going into a gym for a longer workout, rest your fear aside! “When it comes to achieving weight loss and aerobic fitness, studies seem to suggest that exercise accumulated in several short bouts has similar effects as exercise accumulated in one continuous bout,” says Dr. Andrea Ruman. “That is, exercising for three 10-minute intervals during the day versus exercising for 30 minutes all at once derives the same benefits.” As far as long-term health benefits of exercise are concerned, short workouts get the job done just as well. “At least four clinical trials have shown that several 10-minute bursts of exercise yield essentially the same benefits in blood pressure, weight, body fat, cholesterol levels, or cardiovascular fitness as the same total amount of exercise done in a single session,” says registered dietitian Diane Preves. Pre-Shower Cardio  Before you shower in the morning, break a sweat with a quick cardio burst. Registered dietitian and certified diabetes educator Martha McKittrick recommends jumping jacks, pushups and crunches for at least five minutes to get your heart racing and energy flowing before you start your day.  Certified personal trainer Kimberly Garrison recommends jumping rope. “Bar none, the best cardiovascular exercise is the simple jump rope,” she explained. “The jump rope is a low impact, full body cardiovascular exercise that simply annihilates calories.” Start out with six minutes of jumping and workup from there. If you’re dealing with limited apartment space, try out the ropeless JumpSnap. More on that here: http://www.chickrx.com/articles/look-ma-no-rope  Lunch Break  To boost your energy for the afternoon, schedule in a brief 10-minute workout during your lunch break. If your building has stairs, try running or walking the stairs a few times, which will really get your heart pumping. If not, go for a brisk walk outside. The cardio and fresh air will help prep your mind to tackle your afternoon projects.   Chair Dips  As certified personal trainer Katie Humphrey explains, chair dips are beneficial for building muscle tone and strengthening your arms (and are awesome considering how little equipment they require).  To do a chair dip, sit on the edge of your seat, grabbing the edges with both hands at a shoulder width apart. Lift your butt off the seat and walk your feet forward, making sure your knees don’t bend past your toes. Keep your shoulders back and chest up and slowly lower your butt toward the floor. Stop when your arms reach a 90-degree angle. Straighten and repeat.  Solo Dance Party  People often forget that some of the most fun things in life are actually great workouts. Case in point: dancing. Crank up your iPod and get moving. Even if you do this in the privacy of your own home, you may still feel silly at first. But embrace it, because pretty soon you’ll be breaking a sweat and having an awesome time—not to mention pumping up your heart rate and burning calories. We highly recommend it to energize you before a night out with friends or to shake off the nerves before a first date.  TV Time Who says spending time watching TV can’t benefit you? While you’re catching up on your favorite show, do several sets of wall sits instead of slouching on the couch. “This is a great exercise for the butt, hips and thighs,” says certified personal trainer Kimberly Garrison. “Press your back up against the wall and slide down until you look like you’re sitting in a chair. Try that for 90 seconds. You’ll see what I’m talking about.”   Couch time is also a great time to fit in an upper body workout. Grab your small weights (or even cans from your pantry) and see how many bicep curls, shoulder raises and tricep kickback you can fit in during commercial breaks.  Bedtime Planks Before hitting the sheets, take a minute to plank. Planks benefit your core, arms and back, and they’re even one of the top calorie blasting yoga moves. Starting in a full push-up position, align your spine in a straight line. Support yourself with either your palms flat against the floor under your shoulders or with your forearms resting on the floor (elbows under your shoulders). Concentrate on breathing deeply and tightening your core for support. Set a timer on your phone and see how long you can hold the plank position (shoot for 30-60 seconds). Believe it or not, you’ll even likely find yourself looking forward to your nightly challenge.  Source: http://chickrx.com/articles/10-quick-convenient-no-gym-workouts