fit-kiki-me

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Things To Change For The Coming Year

I've realized that I have to make consistent changes to myself and my life I expect to see any changes. I cant just half-ass things like eat one healthy meal, or not eat as many meals and say, "Hey! I should definitely lose a pound from that," and then get upset when I don't lose that fabricated pound. Thats not gunna help me. So here's a list of things I choose to do that aren't particularly helping my cause.

*I eat out too often and too many sweets

*I still need to eat more fruits and vegetables

*I definitely need to exercise more often and not one random day a month when I get a burst of inspiration

*I need to not smoke and eat my weight and shit and claim its because of the munchies. Or if I do continue to smoke I need to eat healthier foods.

This school year I'm living in an apartment with a full kitchen. I want to make as many healthy, cooked meals as I can Sunday night and stock my fridge with it because alot of the reason why I eat out of shitty options is because I'm too lazy to cook when I'm hungry. I plan on jogging around my campus 3x a week before classes. I also would like to pick up yoga and do some Shan T exercises on the days I don't run, but I wanna see how I feel after running. Maybe on my off days I'll do a different workout in my room that focuses on my stomach. I'm still figuring it out. But I feel really positive about this year

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it creeps me out when my mom talks about how tone her butt is these days because of her Zumba class...

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Eating Clean

So I want to start eating "clean." I don't really know what that entails but according to Eatingwell.com there are 10 things I should keep in mind when eating clean: 1. Limit Process Foods -If I can't read the ingredients on the back of a good item, I probably shouldn't be eating it. 2. Boost My Veggie Intake 3. Limit on Saturated Fats 4. Lower My Alcohol Intake -this shouldn't be too hard considering I'm not at school and when I go back in the fall I won't really be hanging out that much w/ the people I drink with 5. Un-Sweeten My Diet -This is definitely going to be the hardest thing. I live for sugary foods, but everything in moderation, right? 6. Cut Back On Salt 7. Eat More Whole Grains! 8. Eat Less Meat - A portion of meat should be the size of a deck of cards 9. Up My Fruit Intake -Frozen and canned fruit is fine just make sure it doesn't have added sugar 10. Nix Refined Grains -Swap "white" rice, flour, bread ect. for whole grain/brown/wheat products. This list doesn't sound tooo terrible and Eatingwell.com has a lot of clean, easy recipes so I think I can do this. I'm also going to get into a routine of having a bed time and exercising since I have a job. Something about having a constant schedule sounds soothing. I also downloaded the My Fitness Pal app to track my calorie intake.

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"Muscle weighs more than fat"

No. No it does not.

A pound of anything weighs the same as a pound of anything else.

A pound of feathers weighs the same as a pound of dirt.

Because a pound is a pound. It’s a unit of measurement.

One pound of muscle TAKES UP LESS SPACE on your body than a pound of fat. Thus, when you increase your muscle mass, your weight may not change very much, but your appearance does change because you’re replacing fat with muscle.

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[fit-kiki-me]

my friends and I took a drive to Ithaca and went cliff diving. Today was important because I didn't care that today was the first time I was going to be swimming and showing my stomach. I didn't care that I wasn't the skinniest of my friends. I didn't care that later on in the day, all these attractive, fit, adorable white guys from Cortland came to the area with their skinny girlfriends. I walked right up to them and dared them to jump from the highest point, it'll be the thrill of their life. Today was important because I was so comfortable with my body. So comfortable to be and feel free and I had a shitload of fun out there.

[fit-kiki-me]

Burpee

3 sets of 15 - 20 reps

Brad Plotkin

Come to standing. Fold forward, bringing hands to the floor. Jump feet back, landing lightly on the balls of the feet, coming into a plank position. Keep core engaged, and jump forward. To increase difficulty, add a pushup before jumping forward.

Good for core, arm, and leg strength and cardiovascular health.

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Beginners Yoga. Poses and their names.

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Flexibility and Range of Motion | Beginner yoga with Tara Stiles. [Video] [Part 1]

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Morning yoga with bunnies!

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Flexibility and Range of Motion | Beginner yoga with Tara Stiles. [Video] [Part 2]

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Best Websites for Yoga:

Yoga Sequence Builder (Choose your level and favourite poses, and then put together your own sequence!)

Free Online Classes (Choose your instructor, level and intensity and then download or stream your class online for free!)

My Online Yoga (Create your own account to get access to tons of yoga resources on your computer, tablet, phone or tv.)

Yogasana (Choose anywhere from basic to advanced poses from this pose directory and learn about the different types of Asanas.)

Yoga Vidya (Full length sessions for beginners, intermediate and advanced students all for free on youtube.)

Asana for Health (Choose yoga poses/sequences based on whatever you are dealing with, be it depression, asthma or obesity. Over 10 different health problems addressed!)

Yoga for Flexibility:

Flexibility and Range of Motion | Beginner Yoga with Tara Stiles

YOGAmazing for Flexibility

Morning Yoga for Flexibility 

A 30-Minute Class for the Hips, Hamstrings and Lower Back with David Procushyn 

Flexibility Flow Routine | Advance Yoga With Tara Stiles 

Yoga for Weight Loss: 

Weight Loss Yoga for Beginners

Weight Loss Yoga Challenge for Beginners

40 Minute Fat Burning Yoga Workout!

20 Minute Weight Loss & Fatburning Yoga Workout!

Tara Stiles: Yoga Weight Loss & Balance Workout

Power Yoga For Weight Loss

Yoga for Back Pain:

How To Yoga Stretches for Low Back Pain

10 Minute Yoga Back Stretches for Pain

Yoga For Back Pain Relief “Decompress: Eliminate Excess” (open level)

Lower Back Pain Relief Yoga Routine (intermediate level)

Yoga for Relaxation: 

Yoga for Relaxation with Ashley Sky Litecky

20 Minute Yoga Class: Relaxation

Yoga to Make You Happy, Relaxing Beginner’s Routine

Yoga for Complete Beginners (20 minutes) 

How To:

How To Go To A Yoga Class (An article for those of you who want to try yoga classes but are a bit tentative/nervous to try it out!)