my name is tori & i love the fit lifestyle. 5'5" 19 year old college sophomore majoring in telecommunications. waitress, tutor, aspiring sports broadcaster, southern belle. exercise and health food enthusiast!

HW: 132
CW: 119
GW: healthy, fit & toned!

Undressed Skeleton: Healthy Banana Pumpkin Bread ›

undressedskeleton:

Ingredients:

  • 2 Mashed Browned Bananas
  • 1/4 Cup Mashed Avocado
  • 2 Cups Whole Wheat Flour
  • 1 1/2 Cups Pumpkin Puree
  • 2 Tbsp Flax Seed Meal
  • 1/4 Cup Coconut Oil
  • 1/2 Cup Unsweetened Applesauce
  • 2 Tsp Baking Powder
  • 1/2 Tsp Baking Soda
  • 1/2 Tsp Salt
  • 1/4 Cup Baking Stevia (not packets)
  • 1/2…

(via rachelsfithealth)

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/ Posted on Jul 28 2012 at 5:34pm via arthlete with 12,334 notes
/ Posted on Jul 28 2012 at 4:02pm with 2 notes
#personal 
it has been FOREVER since I last swam (I used to be a competitive swimmer), but I did today and it was amazing! such a great workout. I miss the water & secretly the smell of chlorine… :) 

then I came home & prep cooked for the week! grilled chicken, fish, veggies, & wheat pasta.

it has been FOREVER since I last swam (I used to be a competitive swimmer), but I did today and it was amazing! such a great workout. I miss the water & secretly the smell of chlorine… :)

then I came home & prep cooked for the week! grilled chicken, fish, veggies, & wheat pasta.

/ Posted on Jul 28 2012 at 4:12am via jayneycake with 2,951 notes
/ Posted on Jul 27 2012 at 10:15pm via omgitzjose with 9,406 notes
muffintop-less:

Killer Ab Workout:
25 Stability ball crunches
20 Leg lifts (with ball between legs)
30 Regular Crunches (with heels on the ball, legs at 90 degrees)
40 Bicycles
Plank to failure
Repeat this circuit 3-5 times. If you can do more have at it! Remember to use proper form so you don’t injure yourself and reap maximum benefits! QUALITY over quantity. Exhale as you contract your abs. Pause at the top to really squeeze the abdominal muscles. Don’t yank on your neck!
More of my workouts: http://muffin-topless.com/exercise/workouts/

muffintop-less:

Killer Ab Workout:

  • 25 Stability ball crunches
  • 20 Leg lifts (with ball between legs)
  • 30 Regular Crunches (with heels on the ball, legs at 90 degrees)
  • 40 Bicycles
  • Plank to failure

Repeat this circuit 3-5 times. If you can do more have at it! Remember to use proper form so you don’t injure yourself and reap maximum benefits! QUALITY over quantity. Exhale as you contract your abs. Pause at the top to really squeeze the abdominal muscles. Don’t yank on your neck!

More of my workouts: http://muffin-topless.com/exercise/workouts/

ilovecharts:

Group Fitness Flow Chart




my goals would be build strength & cardio… I need to take some of the boot camp classes at my gym!

ilovecharts:

Group Fitness Flow Chart

my goals would be build strength & cardio… I need to take some of the boot camp classes at my gym!

(via get-motivation)

/ Posted on Jul 27 2012 at 6:43pm via webmd.com with 7,046 notes

fit-and-slim:

1. Build muscle 

Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

2. Step up your workout 

Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

3. Fuel up with water

The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.

4. Sinless snacking

Eating more really can help you lose weight — eating more often, that is. When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time

5. Spice up your meals

Spicy foods contain chemical compounds that kick the metabolism into high gear. Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is likely temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes.

6. Recharge with green tea

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal for a short period of time.

(via discoveringnay)

/ Posted on Jul 23 2012 at 10:05pm with 1 note
#personal 

ahh massage

was so good. we get free 15 minute massages at the wellness center at work every 2 weeks!

needed it. rested today, back at it tomorrow!