anonymous asked:

How much do you wanna fight luke

is this a real question? i am going to beat his ass. if i meet him and he comes up to me and smiles and says “hi-” i will punch him in the stomach. if he tries to hug me i will kick him in the shin. i dont want to fight luke, i need to. if i dont get it out of my system how will i go on with my every day life? my body aches to fight him. when he comes to sydney he better keep his eyes wide open because i will attack at any moment. michael will probably be in the background cheering for me to kick lukes ass and that will boost my energy levels so i can fight better

Are supplements important for getting your goal physique? Do you need them? in theory… no, you don’t, you can do achieve about 80% of your goal with a strict Diet and training regime… But

Are supplements a powerful tool to have when used correctly and for the right reasons? Most definitely. Do I need supplements and use them? Yes I do, especially to achieve the 4-8% body fat range, and here’s why.

✖️Fat burner: A good fat burner doesn’t directly burn fat, it calms your hunger , boosts your energy, and improves your mood. This allows you to physiologically stick to your diet better and avoid cheating , maintain normal energy levels throughout the day so you can work and function, and helps you to avoid turning into the hulk at any small irritation.

✖️BCAA: when your on lowered ️calories and overall food intake , you can not get enough amino acids in to mitigate muscle loss without proportionally increasing your intake of amino rich foods and thus increasing calories.BCAA drinks give you a tasty low calorie alternative

✖️Protein powders: While whole food proteins will always be the winner , protien powders give you a fast convenient source of almost pure Protein without the usual fat, carbs , or micronutrients which may cause problems in your overall plan. Always have a good premium protein at hand.
✖️Creatine: many make the mistake of removing Creatine during fatloss phases not realizing that the strength boost from Creatine alows you to lift heavier on lower calories and thus retain muscle better. keep it in and only remove it a few days prior to a photoshoot.

✖️Multivitamin: With a well planned diet you should get about 80% of your required vitamins and minerals . But once again, when your goal is fatloss and your overall calorie and food intake is lowered, certain micronutrients may become deficient. when so many vitamins and minerals are involved in converting fat to energy in the body , a deficiency can lower efficiency enough to warrant the use of a multivitamin.

Me and Sandra’s choice after thoroughly testing for our Conditioning at Fibo Germany is the @Shredz Stacks .
@shredz europe is coming…

#shredz #shredzeurope #shredarmy (at Shredz Europe 🇩🇪🇫🇷🇪🇸🇬🇧)

Full ingredients and instructions available in our eBook.

Please support our work by purchasing our first eBook - 42 Easy Detox Smoothies for Body Cleanse, Weight Loss and Energy Boost for only $2.99 at our online store: Easy Detox Online Store and get the full recipes for this delicious yet healthy smoothie!

There are total 42 Easy Detox Smoothie Recipes which you can make under 5 minutes!

We hope you like it and we promise to bring you more detox smoothies!

I assembled a little guide for healthy eating/energy boosting tips yesterday after a brief search around the interwebz.

I summed up the most important points for anyone interested.


  • Increase your magnesium intake. The recommended daily intake of magnesium is around 300 milligrams for women. Add a handful of almonds, hazelnuts or cashews to your daily diet. Increase your intake of whole grains, particularly bran cereal. Eat more fish.
  • Walk. A brisk 10-minute walk not only increases energy, but the effects last up to two hours. 
  • Whole grain foods. Try a whole-grain cracker with low-fat cheese or a peanut butter sandwich on whole-wheat bread. Replace white rice for brown, normal flour for the whole wheat one, include quinoa in your meals.
  • Make a habit of eating a high-fiber, carbohydrate-rich breakfast.To boost the fiber and carbs in your first meal of the day, select such foods as whole-wheat toast or high-fiber cereal. Aim for 25 to 30 grams of total fiber daily.
  • Power snacks. Suggestion is that it combines protein, a little fat and some fiber – like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts.
  • Latte. It combines a healthy amount of caffeine plus adding the protein from some low fat milk.
  • Meditation in the midst of stressing situations or simply throughout the day: simply close your eyes, and take a few deep breaths. Begin to relax your body. When thoughts come, think of them like clouds in the sky. Let them float by. Visualize something positive. That’s it. Plus, adding some yoga in the morning can work wonders.
  • Stay away from sodas and other sugar filled drinks. Try some shakes. For energy boost mix 1 orange, 1 piece of ginger and a handful of pineapple in the blender and experiment with flavors (adding some mint, etc).
  • Resist the urge to midnight snack. Set a cut-off time from food three hours before you go to sleep. Eating just before bed causes strain on your body as it digests the food and has you feeling more tired as a result the next day. Ultimately, if you cannot resist it, snack on light vegetables.
  • Stretch.  Even if you’re tied to your desk and cubicle, doing a couple of stretches during a 3 to 5 minute break is enough to give you a boost of energy. Try: Reaching your hands up as high as they can go while holding for several seconds, holding your arms outstretched to the side and then lowering your torso to one side so that one set of hands touches the floor and the other set of hands points upward and touching your toes while your legs are as straight as possible.
  • Some additional recommendations include: getting up when your alarm goes off (otherwise you trick your body into preparing to sleep again, not actually achieving any rest), get out in the sunlight as soon as you wake, rehydrate upon rising (drink water first thing in the morning), quick afternoon naps if you’re feeling tired (20 to 60 minutes, best if between 1-3 PM), drink great amounts of green tea, eat three meals a day plus two healthy snacks, include red pepper, almonds, leafy greens, low fat dairy and small amounts of raw chocolate in your diet (these help with fatigue and poor concentration, plus being beneficial for your skin).  Also, foods such as grapefruit, apples, turkey, spinach, beans, broccoli, curry, cinnamon, soymilk and oats are known for boosting your metabolism.

Source 1, source 2 + some personal experience.


  1. Fruit and Nutty Oatmeal. Make your favorite oatmeal with nonfat or low-fat milk. Then top it with a tablespoon of dried fruits and unsalted chopped nuts. Dried fruits with the most fiber are apricots, dates, plums, and raisins. Making oatmeal with low-fat milk results in a creamy, flavorful taste. Add flax seeds for crunch and even more fiber. 336 calories and 6 g fiber.
  2. Chunky Monkey English Muffin. Top a whole wheat English muffin with a tablespoon of chunky peanut butter. Add sliced banana and top with raisins for a perennial favorite of both kids and adults. 303 calories and 8 g fiber.
  3. High-Fiber Cereal With Fruit. What could be easier than a bowl of high-fiber cereal topped with fruit and low-fat milk? Berries top the list of fruits with the most fiber, so choose blackberries, blueberries, strawberries, or raspberries, either fresh or frozen. Choose a cereal with at least 5 grams of fiber per serving, such as bran flakes or shredded wheat. 242 calories and 10 g fiber.
  4. Whole Wheat Blueberry Pancakes or Waffles. Substitute whole wheat flour in your favorite pancake or waffle batter, then toss in fresh or frozen blueberries. Top it with more blueberries for a warm and yummy breakfast everyone will love. This might make a great Saturday family breakfast, especially if you are crunched for time on weekdays. 234 calories and 5 g fiber.
  5. Veggie Scramble, Whole Grain Toast, and Tomato Juice. Scramble an egg, and toss in a handful of spinach leaves or leftover broccoli from dinner last night to make a healthy scramble. Toast the whole grain bread, English muffin, or bagel and serve it with a glass of tomato juice for a fast and easy fiber-rich meal. 234 calories and 6 g fiber.
  6. Blackberry Yogurt Breakfast Parfait. Colorful and wholesome, this breakfast parfait looks like dessert when served in a clear glass to show off the beautiful layers of blackberries and low-fat vanilla yogurt topped with a tablespoon of granola. Prepare the parfait the night before (but add the granola right before eating) for a super-fast, delicious breakfast. 272 calories and 6 g fiber.
  7. Strawberry Banana Smoothie.Start with one cup of strawberries. Add ½ cup plain, nonfat Greek style yogurt, ½ banana, ½ cup orange juice, and a few ice cubes. Blend in the blender and you have a healthy meal in minutes. This is a winner for people who don’t really like to eat first thing in the morning but don’t mind drinking a sweet concoction. 234 calories and 5 g fiber.
  8. Breakfast Bean Burrito. Scramble one egg, toss in ¼ cup black beans, and place in the center of a warmed 5" whole grain tortilla. Top with a tablespoon of salsa and wrap it up for a high-fiber treat that you can eat on the go. 253 calories and 7g fiber.



Prefer 2 slices whole grain bread to 1 medium plain, poppy, sesame, or onion bagel. 1 cup brown rice, cooked instead of 1 cup white rice, cooked. 3 cups low-fat popcorn (1 oz) instead of 10 potato chips (1 oz). 1 fresh orange to 1 cup orange drink. ½ cup cooked peas instead of ½ cup cream style corn. 1 ounce almonds (about 23) to 1 ounce jelly beans (10 large). Choose 1 cup raisin bran cereal instead of 1 cup corn flakes. 2 Tbsps chunky peanut butter instead of 1 Hot dog (5 in).


Additionally, you can find some recipes for deliciously stuffed vegetables here, and 23 low carb lunch ideas here. Also, I have collected many recipes on my food blog which I update only occasionally but have been careful enough to sort everything with proper tags, so you can find breakfast, lunch, dinner, snacks, drinks and dessert recipes pretty easily. x

Fatigue and Stress seem to arrive as a pair for many of us. Having too much on the “to do” list for the amount of energy with which to accomplish things can make the list seem longer than it really is. Wearing or carrying Carnelian, or even sitting in a triangle or square grid of them for a few minutes is one of my crystal go-to’s for getting a boost of energy when I have a stretch of busier-than-usual days. I picture the crystals filling my sacral chakra with vibrant energy that forms a warm orange inner-star within me and then expands out into my aura. It’s a visualization technique, paired with crystal energy that leaves me with more energy to power through my day. Do you have any meditations or techniques for boosting your energy with crystals? Blessings, Debbie Elaine

Whether shopping for gifts or for yourself on our site, you can save 10% by using the code HCTUMBLR10 at checkout.

Blackberry Smoothie

Full ingredients and instructions available in our eBook. 

Please support our work by purchasing our first eBook - 42 Easy Detox Smoothies for Body Cleanse, Weight Loss and Energy Boost for only $2.99 at our online store: Easy Detox Online Store and get the full recipes for this delicious yet healthy smoothie!

There are total 42 Easy Detox Smoothie Recipes which you can make under 5 minutes!

We hope you like it and we promise to bring you more detox smoothies!



We did a 1 mile Boost test run at work a month and a half ago, and the cushion and springiness felt amazing. At the time, my toe was still in a lot of pain and it was hard to accurately describe how it really felt in the shoe. 

Usually I wear shoes with a bit of stability to them, and the Boost is a neutral shoe, so I doubted I’d get it. At work a week or two ago, I tried running in some neutral shoes with the inserts that I wear in my Inspire’s and other shoes, and it gave me a more neutral gait! It made me really happy to see that my legs and feet are becoming more efficient. 

And then…the teal color came out. Thats when I really thought about getting the Boost. I never buy shoes for color (the exception being the orange Inspire, but thats already my favorite shoe).

Today was my first real run in them, and the only issue I had in them was the insert is slightly too small. So there was some friction between my sock, the midsole, and the insert that caused a blister on the ball of my foot.  It didn’t hurt or bother me, but it was noticeable, and I didn’t realize there was a blister til later. Easy fix.

Other than that, it didn’t cause my toe to hurt which was GREAT.  What I was really watching out for was if it was going to cause my shins to hurt.  No matter what shoe I test out on the treadmill at work, my shins hurt, but outdoors I am fine, most of the time.  

So far I’m really liking it. Possibly wearing it for the 10 miler this weekend.