#lose body fat and gain muscle

[env0]

Quads and stars.

My legs aching after this week

[chlotual]

why is every workout app so fatphobic omfg….

[littlegildedswallow]

you losers will see a thin woman existing and rush to let her know how sick and disgusting and starved she looks. I'm becoming so disillusioned with the body positivity movement.

can't even talk about how nutrition and being careful about what you put in your body are important without some performative insecure idiot having a meltdown about diet culture.

everyone's willing to make video essays and write theses on counting calories being "inherently unhealthy", "almond moms" and people who very obviously have an unhealthy, deficient diet. these same people will then turn around and pretend that stuffing your face with empty calories with no nutritional value, greasy, fried shit and ungodly amounts of sugar five times a day everyday is "self care" and "knowing what's right for my body and giving it what it needs 🥺🥰💖".

[georjeez]

I hate the fact that whenever I look up anything weight or work-out related, it instantly assumes I want to lose weight and I start getting advertisements for scammy weight loss programs 😁👍

[techmomma]

Facts about your body after you turn 25, AKA things I wish someone had told me:

you will get hair in fun new places. this is normal and fine.

these places include (but are not limited to) if you don't already have them: your asscrack, your back, your ears, and moles. it's fine.

some of you, dick or not, will also lose hair. this is normal, but also if you have ovaries maybe get this checked out for PCOS.

your acne will probably change. some people get better. some people get worse. it's fine.

your nails will probably get an infection or a fungus at least once in your life. this is fine. (but also let your doc know).

how you gain and lose fat and where you do so will change. this is fine.

how you smell will change. this is fine. (fishy or rotten smells mean doctor time though)

if you have a prostate: it gets harder to pee. prostates enlarge as you age (get this checked regularly). this is fine.

if you do not have a prostate: it gets easier to pee but not in a good way. as in as you get older, your pelvic floor muscles tend to lose some of their strength. this makes it harder to keep pee in. this is fine.

all breasts and pectorals eventually sag, with the rest of your body. this is fine.

a decent percent of the population will experience a cyst at least once. some of you will make up for the rest with multiple. this is fine, but keep them checked out by a doctor. (sometimes this is a condition! get checked for that too!)

almost half of everyone gets hemorrhoids. it's a good idea to just expect them since your chances of getting them get higher the older you are. your toilet will look like a murder scene. definitely get your booty checked out BUT this is almost always perfectly normal. just eat more fiber. "but I already-" eat more fiber. and maybe suck it up and buy some hemorrhoid cream, you'll thank me later.

yes, this means you will probably need to make an appointment for a doctor to see your butthole. it's okay. not only do they really not care but 1. they've seen weirder that day and 2. they'd far rather you see them now than later when it's been going on for forty years and now it might be colon cancer. it's okay. consider it a rite of passage.

adults need more sleep than children. don't believe the myth that you need less than they do. that is capitalist propaganda to make you give up more of your life to the work grind, comrade.

vitamins and medicine, something you are more likely to take as you get older, sometimes make the toilet turn weird colors. it's okay.

if you still have your tonsils and get those little stones and get sore throats more than once a year you should plan on getting those suckers out before the tonsils cause an infection and go septic. if you're getting stones at all you should get those reevaluated every year, especially if the stones are bigger than a needlehead (or get bigger over time). it's gross and yucky. I don't care. get them looked at before you end up in the hospital.

you'll probably need to add foot support to your shoes if you don't already do. this is fine.

your body changes. sometimes it can feel sorta weird and upsetting that it isn't what it used to be. that is okay, and it is okay to be upset. just know that this is normal, it's normal to be upset or not upset, but don't let it hinder your quality of life. trans or cis, there is a certain level of acceptance you just gotta give your body and forgive your body for as you get older. it's okay.

it's okay. I promise.

[greensleeve]

My brothers randomly starting some kind of baking challenge in our WhatsApp group JUST NOW of all times. How

[444lotus]

how i manifested (+revised) my dream body ౨ৎ

This is my first post on my new account, though I am NOT new to the law and NOT new to loablr either. This post is specifically about how I manifested my dream body instantly with no technique besides knowing :)

PART ONE - the old story

In the old story, I was so fixated on my body and my weight all of the time, I was tracking my calories and weighing myself and my food obsessively and constantly gaining and losing weight. Back then, my beliefs were that 1) Excess food causes weight gain, 2) If I don't track my food and weigh myself, I will become too fat/skinny, and 3) There is something wrong with my body, and I need to diet/exercise to fix it.

Noticing these beliefs were key to changing the way I viewed food and my body, and therefore changing how I knew food to effect me and how I knew my body to be.

When I was overweight, I knew my body was too big, I knew I was eating too much, I knew excess calories made me gain weight. When I was underweight, I knew I had no appetite, I knew I was too bony, I knew that exercise makes you gain muscle which is why I had none, etc. I had to identify the limiting beliefs that made me know my body was a certain way.

PART TWO - writing the new story

Once I identified the beliefs that were holding me back and kept me from my goals ("I know I eat too much, even if I affirm I'm skinny, I'm still going to gain weight."), I could then change them. I wrote down a list of these beliefs, like I did above, and came up with reversals. For example;

"I overeat, so I will gain weight" -> "Calories aren't even real, so I can eat whatever I want and stay the same weight."

"I eat junk food, so I'll never be skinny" -> "I love how fast my metabolism is, I can eat junk all day and still stay so skinny." or "Junk food is just like other foods. Raspberries can't make me fat so neither can hamburgers."

"I don't exercise enough to be toned" -> "It's crazy how I'm naturally so toned and fit without trying."

The key for me was changing key beliefs that kept me dieting and exercising to lose weight, to sever the tie between calories consumed and weight, and hours exercising and muscles. These are limiting beliefs. We literally create our reality. Not ice cream, not soda and chips, none of that can overcome YOU as a divine creator. It sounds silly when you spell it out like that, doesn't it?

PART THREE - how i did it

Okay, now we understand that the secret is to change the rules of our own reality to allow us to know a higher truth (my higher truth? I am a skinny legend). So how do we put this into practice?

All you have to do is know. You set these rules, so you know they are true, reality is bound to them. You must know you are successful, know that reality is in the 4d, and feel truly satisfied in that realm. You can do this using whatever method you need to, but personally, I just knew deep within me that I was my ideal weight, and that nothing could change that, that is simply the reality, that is simply the way things are. I thought about old pictures I took of myself, and remembered how skinny I looked in them, I thought about the last time I saw my friends and how much littler they said I'd gotten, I thought about the last time I stood on the scale and how it read the exact weight I knew myself to be. And I just knew, deep within me, that was simply how things were.

And the last step, for me, was to feel truly joyful at this realization. To feel satisfied it came into fruition. Without seeking confirmation, because I already KNEW.

And what do you know? Pictures of myself in my phone from weeks ago, they were my ideal body. The girl I saw in the mirror when I stood up from my meditation? She had my ideal body. My clothes? XS and S, all of them. I had revised my ideal body all the way back to the day I bought them. And confirmed this by checking pictures I took in the dressing room.

I'm telling you right now it is possible if you know in your heart you've always had your desire. It's always been fulfilled within you. You make the rules because you are a divine creator. Nothing outside of you can change what you know to be true.

That's all for now ౨ৎ

[dagasinfilo]

i feel as though it should be the opposite but i think my ass has become. firmer. rounder? on T. could it be from fixing my anterior pelvic tilt? though that doesnt make sense either cause apt makes your ass stick out more. shrug?

[dmitriene]

cw: tooth rotting fluff, comfort, shameless smut, established relationship, obviously ooc simon, domestic things, cuddling, intimacy, simply getting off to simon, pinv, pet names, praising, creampie, brief mention of multiple orgasms and overstimulation, aftercare. pairing: bf simon ghost riley x gf fem reader

simon riley is a bulky man.

a large mass of pumped up muscles that he has honed with diligence and hard work, wide biceps and thighs, a large chest that looks proudly forward when he folds his arms behind his back and straightens, bulging veins, rippling muscles with every movement, full pack of chiseled abs, a beautiful back and strong shoulder blades.

but he's also a soft man.

a small, accumulated over the years layers of fat on his sides, gathering into small folds when his body turns sideways or leans down, a slightly protruding, soft belly that is covered with a slight scattering of blonde hair and white, pale pink scars, his chest and shoulders still wide, but paired with the acquired softness, look softer, and feel the same.

he eats well and feels comfortable in his body, not stopping to exercise in the morning and swinging in his free time, but nevertheless not losing weight, but only continuing to gain, and this is definitely to your credit, because he cannot refuse a plate of steak and vegetables held out from your hands, standing before his eyes in your charming apron and murmuring so sweetly — “made this for you, si, i noticed you liked the meat last time„

and simon can't refuse, especially when you like his new body shape so much, where your hands gently stroke his sides, and your head is almost always on his soft belly uf you're relaxing on the couch, and once you're in bed, you can't get away from his chest, snuggling up and nuzzling against his body until you fall asleep, letting his hands squeeze you harder than gently because you asked for it — “don't be afraid, si, i like it„

and fuck, you would be the death of him, especially when you bend so sluttily to arch your back for him and rise your plush ass to the air, pleading him with sweet mewls and tiny wriggle of your hips so he would fuck your dripping pussy from behind, just so you would feel how the fat on his stomach rubs against your back with gentle drags as simon curls on top of you, his hand intertwined with yours, his meaty cock bottoms in your weeping cunt fully as he hisses cursed praises — “good, good fucking girl, feel so nice and snug for me„

your eyes fly to the back of your head immediately as he picks up the pace, fucking in to you fully and knocking your cervix with each sharp thrust as his broad hips and soft thighs snap against your reddening ass, cunt clenching around his meaty shaft rapidly, sucking him in snuggly as you fuck yourself back on him vigorously, just so simon would pin you down with his soft, big body against the messy sheets, rolling his hips and taunting you when you drool beneath him — “fuck, look a' you, drooling and clamping on me like that, that's wha' i do to you, lovie?„

and you just nod dumbly, brain is a mush that he fucked out long ago with each drag of his fat cock inside your gummy walls that try to milk him for all his worth and each spurt of thick milky seed, letting it leak out just so simon would fuck it back, his body sweaty, muscles constricting and thick, bear like palm squeeze your breast, almost crushing, as you mewl and whine pitifully, begging him not to stop — “yea — yeeah, pleasepleaseplease, d — don't stop, sii!„

and simon wouldn't, until you lay unmoving beneath him, gargling some delirious moans when he pushes his cum deep in you even through his cock aching from overstimulation, till he slips out to wipe you both and tuck your naked body against his under the covers, letting you nuzzle satisfiengly against him with soft sighs.

that's more than enough for simon to never think for once to start lose weight, because fuck, he sees what it does to his filthy girl.

✎ 𝘮𝘢𝘪𝘯 𝘮𝘢𝘴𝘵𝘦𝘳𝘭𝘪𝘴𝘵. 𝘲𝘶𝘪𝘥𝘦𝘭𝘪𝘯𝘦𝘴. 𝘢𝘰3.

[firstaidspray]

I think part of what makes Seann look SO GOOD in Goon is that he's bigger than his usual size, but I read a while ago an interview where Seann said that gaining and then losing weight for/after the movie was really hard on him, so much so that he said he won't ever gain or lose weight for a role again, which I mean it's good he's being responsible with his health like he's not gonna make himself feel like shit from the weight fluctuation just for a movie or show, so much respect to him for that actually. It just sucks cause he looks really really good like that and it makes me feel bad thinking so considering the gain/loss was hard on him...well, it was in the past and he looks good no matter what so maybe I shouldn't feel bad. But I really do respect him for putting his well being above his job.

[bigwishes]

Embarrassed?

Tom sat there staring down at his phone, typing like his life depended on it.

"if this is true I will literally trade anything to get bigger, you can make me a dumb jock, make my dick small, Ill even take being a walking joke, you can take anything you like so long as I can get huge!"

He had stumbled upon a site called "give'n'take" which was claiming that it would allow him to trade something he currently has for something he wanted. He had seen claims from guys claiming to of turned into their dream self over night by giving up something that they never really liked about themselves anyway.

But it was Hard for Tom to pick something he wanted to give up, he had almost won the genetic lottery in his eyes. A fat nine inches down stairs, 6.5ft tall, a good amount of body hair, not enough to be annoying but enough to drive guys wild. Everything had made him a walking stud that oozed confidence with every step. All but one thing that is. Tom had loved bodybuilding ever since he could remember, he loved the look of huge guys and he loved the idea of being one, but on his 23rd birthday he looked in the mirror and saw after years of work he looked nothing like a bodybuilder. sure he had some size but there was no real mass. He just looked like a guy who played sport on the weekend. He wanted to be so much bigger. He got hard imagining himself being the guy who had to turn sideways to get through a door or who rocked up to a house party in gym shorts and an XXL stringer tank top that clung to him like it was about to snap. Unfortunately his height was against him, his long muscle fibers took ages to develop and when they did it was so evenly spread out it didn't look like he had done anything at all.

He'd do anything to be bigger, he'd be happy with anything taken away so long as he was huge. So he left the choice up to the people behind the screen.

---

The next morning Tom woke up and instantly felt strange, he felt off balance some how like his body had gone up 30 pounds over night and when he got up and looked in the mirror he realised...it had.

"HOLY SHIT" Tom yelled out into his empty apartment.

His body had beefed up and become more defined without any more work. He couldn't worship himself for long though as he instantly began investigating to see what had been taken, but it didn't appear like anything was missing at all.

He was still packing, he hadn't shrunk in fact he might of even gained an inch or two and he didn't have any issues remembering anything from his engineering degree or any day to day stuff. The thought crossed his mind that maybe they had forgotten to take something, or maybe because he wanted to be big so badly they cut him a break.

Tom's worries melted away as he smiled and flexed his newly enhanced biceps.

"mmm, not as huge as I was hoping for but I'll keep working on it"

Tom picked up his gym bag and decided to head out to see what his new size could do, and to stick to the habit, he didn't want all this new size to make him forget to work out and end up losing it all in a few months.

Tom arrived at the gym and changed into his workout gear but he looked and felt different was he...bigger? nah, he thought to himself, its just him getting used to being this big although as he stared at his new size in his reflection a new thought entered his mind.

"Maybe this tank top is too tight...I probably shouldn't be such a show off and buy some looser clothes to cover up"

He shook his head and decided to think about it when he got home, right now he just wanted to see how strong he had gotten.

As Tom worked out something weird was happening, he knew how to exhaust his muscle, he new how to overload the weight and really make it feel like work but as he added weight with each set it felt just as easy as the last.

He'd occasionally see his reflection in the mirror wall and he looked like he was getting even bigger, and his tank top felt even tighter than before. Surely it was just the pump he thought to himself as he continued to lift and push his body.

He sat down at the cable row and put the pin almost at the bottom of all the plates, surely this would be a struggle for him. Tom leant back and pulled when suddenly.

Cutcshhhhhhh!

the sound of ripping fabric rung out in his ear as he felt the shoulder strap snap and felt the fabric split across his back.

"aw shit" Tom said as he stood up and took of his shirt.

Immediately he saw his reflection in the mirror, he looked huge. His muscles bulging he couldn't help but pull his gym shorts up and flex, this is what he wanted to be an absolute tank...

but, everyone probably thought he was a dickhead flexing outside of the changing room, he thought to himself. He started to wonder if he was that guy now, the guy who'd workout shirtless and annoy everyone in the gym.

He noticed a few dudes looking at him like they were waiting to get on the machine. His face turned a slight pink on his cheeks and he was flushed with embarrassment.

"oh s-sorry" Tom stuttered as he quickly tried to move out the way

Originally he thought he'd just move on to the next exercise but he realised he was shirtless and bolted for the changing room. Once inside he gazed at his reflection again.

"maybe...I shoulda asked to be just a little smaller, fuck now I gotta walk outta here shirtless"

Tom couldn't get a grip and didn't no what had come over him. He had never felt a shred of embarrassment in his life but now he was worried what people would think about him being shirtless in the gym.

The changing room was empty and Tom took the time for a few more poses before he was gonna make a run for the exit. He flexed his arms as hard as he could and felt the blood rushing into the muscle, but it was strange, the muscle wasn't just pumped up, it was like it was still pumping up. He tilted his head and watch in the mirror, slowly but surely his shoulders and arms were expanding, his chest was filling with mass and size. He saw his already huge legs slowly expanding out into colossal pillars as they stretched his shorts. He could hear the fabric starting to strain and quickly bend down to get his gym bag.

The moment he leant over he heard the changing room echo with a large tearing sound as he felt the tightness relieve across his ass. Tom's face turned bright red as he quickly reaches around to make sure it was just the shorts he had split and not his underwear.

He let out a sigh of relief as he felt his underwear was still in tact, he stood up and took a step hearing has his massive thighs tore and split his shorts with just one step. He was almost at the door when he saw his hulking figure in the mirror.

He stood frozen admiring his huge body, he flexed his entire body at once loving how huge he had become, he noticed his underwear was straining and the fabric was starting to become see through and then he remembered....he had to walk through the gym like this to get out....

A wave of embarrassment washed over him, everyone was gonna be staring at him

Tom quickly grabbed his bag and made a break for it through the busy gym. He had hoped to run but his body was so big that was almost an impossible task, so jogging was next but even just a slight jog left him out of breath and gasping for air. By the time he reached the door he had multiple people staring at him confused as he was huffing and puffing like he had just run a marathon.

He swung open the door to the gym and bumped between two guys that were on their way in. Tom tried to apologise but the only noises that came out were him gasping for air and trying to catch his breath. He flashed a quick apology wave as he climbed into his car which was luckily parked right in front of the entrance.

Tom looked down trying to slow his breathing and catch his breath when he noticed his huge hard on. His dick was like steel, the thought of everyone staring at him....judging him....

Tom started his car trying to ignore it but he heard the two guys he had just bumped into talking, muffled by his window.

"bro did you see that guy, there is just a thing as too big"

Hearing those worse Tom felt a swirl of shame and embarrassment swell in his stomach and work its way to his pelvis as he started taking deep and slow breaths.

"I know right dude, and the way he was so out of breath just walking through the gym, and working out in his underwear? what a loser"

the two men walking into the gym laughing as the door shut behind them

The words echoed in Tom's ears, he couldn't help it, he gripped his steering wheel so tight he thought he was going to break it, he bit his lip and closed his eyes as his dick began to twitch and erupt. Tom let out a pathetic moan as he looked down to see not just his underwear soaked but his car seat and thighs caked in cum.

Tom looked into his rear view mirror, his head, traps and shoulders completely blocking the view, his face was flush as he felt more embarrassed than ever before in his life, He started his car and quickly reversed out.

"god...I'm such..."

His dick instantly got hard again.

"fuck, I'm so big....I'm...too big"

Tom started panting as he drove out of the parking lot.

"I'm a fucking big, freakish, loserrrr--eerruuuuughh!!"

Tom couldn't help unload himself into his underwear and over his car seat thinking about how pathetic he was...

Well...he did say he was happy for them to take anything, His confidence seemed like a fair price.

[health-aand-fitness]

The Best Exercises to Lose Leg Fat Without Gaining Muscle

Leg fat is a type of fat that accumulates in the thighs and buttocks. It is one of the most common body fat problems, affecting both men and women. Too much leg fat can lead to health risks such as increased risk of diabetes, heart disease, stroke, and even certain types of cancer. Therefore, it is important to lose this type of fat in order to maintain a healthy lifestyle. In this article will discuss best exercises to lose leg fat without gaining muscle.

[bbooth99]

Big Things a Qwan!

Strength: defined in the New Oxford American Dictionary: the capacity of an object or substance to withstand great force or pressure.  What if we substituted object or substance for an individual?   You see how that would change things? I have my own thoughts, and came up with the definition below:  “Strength is the ability to do what one sets out to do.”  Peruse any of my previous articles,…

[elicathebunny]

HEALTH SHOULD ALWAYS COME FIRST! PRIORITISING HEALTH BEFORE EVERYTHING ELSE TO LOOK GOOD + FEEL GOOD.

People always leave out the basics when it comes to trying to improve their looks. Prioritising health is so important before going in and tempering with your body. Your base is what you work with and you can definitely level up with what you've got naturally.

DIET

Your diet also depends on what your goals are. Someone who wants to build muscle will obviously eat differently from someone who just eats relatively healthy. So identify what your goals are and work your meals around that.

Here are some videos to give you a better insight: HOW I LOSE FAT AND KEEP IT OFF MEANS, WORKOUTS + EVERYTHING ELSE PROTEIN EXPLAINED, STRENGTH, MUSCLES, FAT LOSS & ENDURANCE HOW METABOLISM WORKS

Diet not only makes you feel better from the inside, but it also reflects on your outside. Your skin is a huge display of how you eat.

When you consume junk food, it can show up on your skin as breakouts or dullness. Your skin is one massive organ which soaks up everything put onto it and reflects everything you put inside your body. Fix the problem from the inside before getting confused about why your skincare routine isn't working.

FITNESS

Again, your fitness will differentiate from your goals. So work out your goals and make a plan around that. There are so many forms of fitness, some more intense than others and with different results. Working out in general is good for you, our bodies are meant to move. So even if you don't have a goal, staying active is always recommended.

HOW TO CREATE THE PERFECT WORKOUT PLAN

THE BEST WAY TO GAIN MUSCLE, SCIENCE EXPLAINED SIMPLY

Low-intensity workouts:

Yoga: Focuses on flexibility, strength, and relaxation through various poses and breathing techniques.

Pilates: A low-impact exercise method that strengthens muscles, improves flexibility, and enhances posture.

Walking: Simple yet effective, walking is a great way to improve cardiovascular health and boost mood without high impact.

Swimming: Provides a full-body workout with minimal stress on joints, making it ideal for people with joint issues or injuries.

High-intensity workouts:

HIIT (High-Intensity Interval Training): Alternates between short bursts of intense exercise and brief recovery periods to maximize calorie burn and improve cardiovascular fitness.

CrossFit: Combines elements of weightlifting, interval training, gymnastics, and other exercises to build strength, endurance, and overall fitness.

Sprinting: Short, explosive bursts of running at maximum effort, often performed in intervals for cardiovascular conditioning and leg muscle strength.

Circuit Training: Involves moving through a series of exercises targeting different muscle groups with minimal rest in between, combining strength training and cardiovascular exercise.

These are just a few examples, but there are plenty of other workout styles out there to explore depending on your preferences and fitness goals. Walking every day is just a simple way to stay toned.

SLEEP

Sleeping is important for rest and recovery after workouts and energy-consuming activities. Sleep is needed for the brain to function, mood regulation and performance + productivity. Lack of sleep deprives you of all of these things, so getting your beauty sleep is absolutely needed.

School-age children (6-13 years): 9-11 hours per day.

Teenagers (14-17 years): 8-10 hours per day.

Young adults (18-25 years): 7-9 hours per day.

Adults (26-64 years): 7-9 hours per day.

HYGIENE

Upkeeping good hygiene is always needed anyway. Making sure you are clean (smelling good is a plus). Make sure you always wash your hands and take daily showers to remove any dirt on your body (clean those feet and your back well, don't forget them!). Taking care of your oral health must not be forgotten. Oil pulling and brushing your tongue for a healthy mouth. Make sure your hair is also getting the attention to keep it as healthy as you possibly can make it (this also depends on diet). Doing the extra things like spending time on your nails (making sure there isn't that stuff underneath them), making them pretty.

BODY CARE ROUTINE | FOR SMOOTH & GLOWING SKIN, TREATING KERATOSIS PILARIS, SHOWER ROUTINE

ENVIRONMENT

Having a stress-free environment is obviously the best to thrive in. But clearly not even being lucky enough to live like that constantly. So make sure you have that space to be on your own and have some alone time to really recharge. Keeping your space clean for a clear mind. Surround yourself with like-minded people and really set boundaries for those who prey on your mental clarity (energy vampires). Spending time in nature is one of the best ways to detach, rest time should not equal spending time on your devices. Let go and truly let yourself decompress. Mental health will improve how you carry yourself.

EMBODY YOUR POTENTIAL.

[fitnesslife919]

Kindly visit the link for more details.

[4theitgirls]

Hiii I wanted to ask do u have any workouts for toning up and flexibility but also some for growing glutes and hips

hi! so if you want to “tone,” you need to be both losing fat and gaining muscle. this can be done through cardio and strength training. i have a cardio masterlist posted if you need some routines! i’m also going to post a lower body workout masterlist with sections specifically for glutes and hips, but here are some workouts that will help with both flexibility and toning!

tone & flexibility workouts:

20 minute stretch & sculpt by fitbymik

20 minute yoga workout by boho beautiful yoga

25 minute stretch & strengthen by caroline girvan

25 minute full body strong yoga by growingannanas

25 minute strengthen & stretch pilates by moving mango pilates

25 minute full body yoga for strength & flexibility by growingannanas

25 minute yoga pilates workout by move with nicole

30 minute strengthen & stretch yoga workout by yoga with tim

30 minute pilates yoga workout by move with nicole

30 minute low impact stretch & tone by madfit

30 minute stretch & tone by madfit

35 minute yoga pilates workout by move with nicole

1 hour strengthen & stretch by caroline girvan