do the russian twist

tell-that-to-my-feather  asked:

Favorite ab workout?

(1) plank series (1 min, 40 sec, 30 sec, 20 sec)

(2) side planks (30 seconds each, 2x)

(3) lying leg raise

(4) leg pull-in-knee up

(5) flutter kicks

(6) reverse crunches

(7) alternate heel touches

(8) plank to pushup 

(9) scissors

(10) scissors leg lifts

(11) my FAV - decline crunches ft. russian twists - a bench is required, partner required, & medicine ball required. set bench to 45 degrees incline, (or whatever you want it to be)

- have partner pass you the ball,

- go all the way back,

- do one crunch,

- stay in crunch position and do russian twists,

- go back down,

- repeat. 

start with smaller weight wise for your medicine ball - you’ll still get a good workout… it is better to do this exercise correctly than push yourself & potentially hurt your body. i usually start with 2 russian twists, then 4, then 6,… & so on.

there is an example of this workout (just the crunch portion) & you can find it here

paxannu  asked:

8.

8. Exercise routine?

Right now I’m in a boot camp so it’s random. But once this ends I usually do 10-15 minutes of stretching. Then I usually do 2-3 sets of sit ups, leg lifts, and Russian twists(as many reps as I feel I need). Then I do about 10-15 minutes of cardio to start and then weights(light cause I don’t want to gain a ton of muscle) and then 30-40 minutes of cardio. ✨✨

WOD

It was actually yesterday, but life happens…

Weightlifting Wednesday started with back squats 10-8-6-4-2 reps with ascending weight.  My goal was 200#, so I progressed from 155#/175#/185#/195#/200#.  Since it’s a class, and since I’m usually the only guy at 6am, I’m usually on my own rack.  While it’s nice because I don’t have to change weights, I didn’t have a partner/spotter and the next person over was less than 10′ away so I was hesitant to go any further lest I have to dump it and knock someone over.  Was pretty happy though.  I’m not a lifter, and it’s 25% over my body weight.

Squats were followed by 3 stations:

20 Box Step Ups @ 24″ with 44# KB at shoulder (x3)  

10 Ring Dips (doing dips from gymnastics rings) (x3)

30 Russian Twists @ 20# (x3)

anonymous asked:

I'm really desperate at this point. I absolutely hate exercise but I know I need it if I'll get thinner, can you please suggest any exercises, preferably for lazy people, that target flat stomachs? I'm also having trouble losing thigh fat, could I ask for some tips?

Hm I understand, I’m super lazy too. I have seen things like doing short workouts during commercials while watching TV. You could do some crunches, Russian twists, planks, reverse crunches, flutter kicks. Also Google “sofa abs” and you should get a post about a workout you can do while sitting on the couch! It is really hard to lose belly fat so make sure you are eating right as well! For thighs, sumo squats, leg lifts, leg swings, side lunges. Cardio also helps with both areas. Good luck, stay safe!

guzarnewala You can’t spot reduce body fat so what’s more important is eating at a slight calorie deficit so shed overall body fat and eating high protein to maintain muscle mass. But if you want that area to look good after losing the fat, doing a HIIT workout that includes side planks, leg raises, russian twists, flutter kicks, etc 3x a week should help. They really work out the obliques and are easy to do at home.

^^^

gross-fat-ugly  asked:

I have early onset arthritis in an ankle and both wrists, pretty bad asthma and at the moment a 3rd degree burn on my foot. Do you have any suggestions as to how I can work out without flaming up my arthritis and asthma and making my foot bleed? Everything I've tried so far hasn't worked :(

I would say do some bed stretches. Lay in bed and lift your legs up and down. Try and do some russian twists. Try not to use your wrists as much as possible.

Stay safe.

Much love,

K

Do-Anywhere Bodyweight Workout

Circuit One: Squat

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Reps: 15

  • Begin with your feet slightly wider than hip width apart and toes pointed slightly outward. Place your hands behind your head with elbows wide.
  • Keeping your weight in your heels, and sit back into your deep squat. Make sure your knees do not go beyond your toes.
  • Press through your heels to come to standing to engage your glutes. This completes one rep. 
  • Do 15 reps.
Circuit One: Seated Russian Twist
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Reps: 30, alternating sides

  • Sit on the ground with your knees bent and your heels about a foot and a half from your butt.
  • Lean slightly back without rounding your spine at all.
  • Place your hands behind your head with elbows wide. 
  • Pull your navel to your spine, and twist slowly to the right. The movement is not large and comes from the ribs rotating. This completes one rep. Inhale through your center and rotate to the left.
  • Do 30 rotations, alternating sides. 
Circuit One: Elbow Plank With Leg Lift
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Reps: 20, alternating legs

  • Start in an elbow plank.
  • Keeping your torso stable, lift your right foot off the ground. Lower your right leg. This completes one rep. 
  • Switch sides and lift the left leg up for a total of 20 reps.
Ciruit Two: Curtsy Squat
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Reps: 10, each side

  • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you are curtsying.
  • Return to standing and repeat.
  • Perform 10 reps, then switch sides.
Ciruit Two: Triceps Dip
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Reps: 15

  • With your hands shoulder width apart on the floor behind you, straighten your elbows to lift your pelvis off the ground.
  • Keeping your pelvis high, inhale, and bend your elbows straight behind you. 
  • Exhale and straighten your arms, working the triceps. This completes one rep. Complete a total of 15 reps.
Circuit Two: Squat With Sidekick
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Reps: 20, alternating sides 

  • Start in a deep squat. Place your weight into your left foot as your twist to your right kicking your right leg. Your right knees should face forward not up.
  • Lower your leg and return to your deep squat. This completes one rep. Repeat on the other side for a total of 20 kicks.
Circuit Three: Pilates Roll-Down
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Reps: 10, slow and smooth 

  • Begin seated at the front edge of your mat, with knees bent and legs parallel. Reach your arms toward the ceiling to lengthen your spine.
  • Exhale and pull abs deeply toward spine, and begin to roll down the floor one vertebra at a time; the movement should be smooth and controlled. Once your head reaches the mat, reach your arms overhead so they are parallel to the floor. 
  • Exhale and begin to roll up, peeling your spine off the mat and coming all the way to sitting. Inhale your arms up toward the ceiling. This completes one rep.
Circuit Three: Leaning Lunge
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Reps: 12, each legs

  • Start standing at the front of your mat, and take a large step backward with your right foot, bending both knees and coming into a lunge.
  • Keeping your left knee bent, lean your torso forward and straighten your right knee. You should feel your left glute engaging.
  • Press through your left heel and bring your right foot forward to meet your left, and return to standing upright. This completes one rep.
  • Do 12 reps, then switch legs.
Circuit Three: Negative Push-Up
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Reps: 10

  • Start in a plank position.
  • Slowly lower your body to the mat, then squeeze your shoulder blades together, lifting your palms away from the floor.
  • Press your palms into the floor, and straighten your elbows, pushing yourself back into the plank. This completes one rep. Do 10 reps total.

http://www.popsugar.com/fitness/Bodyweight-Workout-Women-36274609?stream_view=1#photo-36274614

anonymous asked:

what type of ab work have you been doing??

mostly plank based exercises but also mixing in russian twists / heel touches / leg lifts / other moves 👍

helplesslynerdy  asked:

YOUR TMFU TAGSSSSSSSSS

Lady, I know…I KNOW.

This is not a top KGB agent, this is a son who’s mother taught him to be polite and respect his elders…

This is not a top KGB agent, this is a boy who’s letting his physical guard down with a girl he’s unable to find anything other than irrationally endearing (even after she’s already slapped him once with his own hand)…

This is not a top KGB agent, this is a calculating man who’s just been voluntarily bested by a woman half his size, but probably had more fun in the process than he has had in longer than he can remember…

gif credits ( x x x )

My Ab workout

Getting a few questions about ab workouts and how I train them
This is my current ab workout wish I do 4x a week 

  • 3x15 Russian twists 
  • 3x15 incline knee raises
  • 3x15 overhead crunches using a 3kg medicine ball 
  • 3x15 leg raises 

emilyrosedgxo  asked:

Well, I'm 5'7, around 124lbs now. I've always been active, latin/american&standard dancer, tennis player, overall working out freak. I've started working out for real about 4-5 months ago- I may say I can see changes, but this year I would like to impact my glutes the most, abs and legs following- So, if you can give me some advices how to built muscles faster(I know it all takes time, but I'm kind of slow- so maybe not working hard enough)- if you could give me some work out plans for glutes,

You’re a pretty active woman!

Routine / training:
Since you want to build glutes, create abs and legs you first need to do the correct exercises. Some glute exercises like squat are actually more focuses on your quads than on your glutes. But then again if you go below parallel (with good form) you’ll be able to hit the glutes. The best exercises for the glutes are
• Hip thrust !!!
• Barbell glute bridge
• Single leg glute bridge
• Hip bridge with feet elevated
• Kneeling squat
• Step ups (w/wo kickbacks)
• Box jumps
• Bulgarian split squat
• Hip abductor
• Glute isolator
• Cable donkey kicks
• Cable leg lift
• Front squat
• Stair master
• Split box jumps (plyo)
• Cable pull throughs

It is very important to use resistance when you want to build. Pick a weight you can lift between 12-15 but not more than 15. Try to aim for 4 sets of 12 - 15 reps. With most exercises it’s very important to not rush through the exercise. With bulgarian squats, hip thrust, glute bridge you need to push thru your heels to really hit the glutes. With hip thrust you can also do an isometric hold at the top where you really squeeze your glute for 5 seconds.

For legs lunges (reverse, front, side, walking), squats, leg press, cable kickbacks, jump squats, jump lunges are great exercises. Goblet squat and deadlift are both focused on glutes and legs.

When building abs you can do v-ups, the wallet, toe touchers, reverse crunch, kick downs, plank, russian twist, knee tucks, mountain climbers, plank jacks, bicycle, one arm to knee, pike ups, suitcases and so on.

The only work outs I have are my own and can be found here: www.bundleofthickness.tumblr.com/tagged/wod - i post almost all my wod’s there.

Possible reasons why you don’t see results:
1) You are training 30 minutes every time you train legs. You already stated that you might not be going hard enough so there’s your reason. I personally find 45 minutes to 1h 15 a great time range to train if you want to build.
2) It’s possible that you’ve been doing the same routine for too long which made your body used to the exercise what cost it to stop changing. If you want changes you need to shock your body.
3) You’re not increasing you weights. This is basically the same thing as no. 2. You need to continually add resistance in order to grow. Only adding 1-2kg a week will be more than enough.
4) You’re using the same training technique for too long. Other training techniques are diminished-rest interval training, drop sets, back-off sets, pyramids, pre-exhaust training, hypertrophy training, inverted sets and reps, training to failure and so on.
5) You might be over training and not give your muscle enough time to recover. Muscles are broken down in the gym, feed thru nutrition and build during rest. Training one muscle group every other day or three times a week is the best option.
6) You’re eating too little. If you eat less than you need you’ll not build but lose muscle. You can also have a low protein intake.


Intake:
Try to aim for AT LEAST 3 big meals a day (breakfast, lunch, dinner). Have two snack moments between those big meals.

You need to eat before training (preferably carbs) so you have enough energy for your work out. Make shure to not eat 30-45 min before training tho. 15-30 minutes after training you can consume you’re protein drink to kickstart muscle repair and recovery. After a workout, muscle proteins degrade and rebuild faster than normal. Also eat a meal after training you can simply calculate the protein you need with this formula ” your body mass in kilograms x 0.4/0.5 “
(So you are now already in 4 meals a day)

Try to consume mostly protein, healthy fats and then carbs. When u think of protein you can think of fish, meat, beans ect. Healthy fats can be found in nuts (great snack idea) and olive oil and carbs in pasta, rice, oats, sweet potatoes and such. If you have trouble getting enough nutrition in you can make an extra protein smoothie with fruit and 3 tbsp of olive oil.

That covers pretty much everything you asked for i think.

Folie A Deux Workout!

Disloyal Order Of The Water Buffaloes- Stretch yourself out so you don’t pull any muscles! Injuries aren’t punk-rock!

I Don’t Care- Jumping Jacks! Keep them tight to help burn stomach fat, or you can do them loosely if you just wanna tone your inner thighs!

She’s My Winona- Squats Squats Squaaaaattts get the booty ayyeeee

America’s Suitehearts- I know you’re gonna hate me, but push ups!

Headfirst Slide Into Cooperstown On A Bad Bet- Do some bicycle crunches to get a hella flat stomach

The (Shipped) Gold Standard- Do some wall sits. I would split them up into three or four different ones. 

(Coffee’s For Closers)- Jog In Place for as long as you can

What A Catch, Donnie- Take a water break, you deserve it! Also, sing with Patrick and cry if you wanna.

27- Jumpsquats fo da booty

 Tiffany Blews- Crunches

w.a.m.s- something of your choice!!!!

20 Dollar Nosebleed- Russian Twists

Westcoast Smoker- Do some yoga poses  

Pavlove- Cool down and drink some water. 

I do not recommend that you do all of these in one day unless you split it up into parts of the day or something, but if you can handle it, go for it

Folie a deux full album here if you don’t own it

This is not in any way, shape, or form telling you that you need to work out. You are beautiful no matter what. This is just no encourage people to start living more healthy.

Gym Buddies

He’s back, you think with a gulp.

           Normally, you were the only one to use the campus gym at this time—most people were usually sleeping or partying. It wasn’t an ideal time, but with classes for most of the day and your job at the campus library, you had to make it work. It wasn’t so bad, you had all the machines to yourself, you could sing along with your music, and you didn’t feel pressured to wear cute workout clothes. But a few weeks ago, he had showed up, baggy muscle tee that showed off an intricate tattoo with Korean characters and all.

           You hadn’t seen him before, and you knew that despite how big your school was, if he had been in one of your classes, you would have remembered him; if not by his chiseled abs and ridiculously toned arms and legs, then by the devilish smirk that seemed to constantly sit on his lips, the one that he was currently giving you as he catches you checking him out as he jogged on the treadmill.

           He lets one chocolate eye slowly close in a wink, and you feel your cheeks heat up as you snap your gaze back down to the screen of your iPod, trying to focus on the show you were watching. The clinking of machinery told you he had moved, and you braved a peek from under your eyelashes, grabbing the sides of your elliptical as your knees went a tad wobbly as he positioned himself under the chest press machine and began to push out.

           You were so busy watching the way the muscles in his arms moved that you didn’t notice when the machine began the cool down cycle, until all of the sudden the resistance was gone, and you lost your balance a little. Grabbing the sides again, you feel heat rush to your cheeks and pray he didn’t see, but if the little smirk on his face was any indicator, he had.

           Bemoaning your existence to yourself, you take a deep breath and head over to the free weights, which were dangerously close to the machine Mr. Gym Hottie was currently on. Why? Why did he have to start coming here? Who gets up this early to work out anyways? you grumble as you grab a pair of weights and kneel down in a plank position, raising one dumbbell to your chest at a time.

           “You need to engage your abs more,” a tenor voice said, cutting through your music.

           “What?” you pant, taking out an earbud, thigh quivering as you hold your plank.

           “That exercise can help tone your abs if you engage them more,” he explained, using the towel slung across his shoulders to wipe his face, inky black hair falling into his eyes.

           “I am engaging them,” you retort, returning your attention to your exercise, grimacing as you finish your set.  

           “Sorry,” he says, shrugging.

           “It’s cool,” you say, as you shifted to a seated position, attempting to focus on your form as you began to do Russian twists, which was not easy to do as your new found gym buddy had decided to use the free weights as well.

           “So do you always work out this early?” he asks, casually curling a fifty pound weight to his chest.

           “Yeah,” you huff as you complete the last twist.

           “Why?”

           “It’s the only time that fits into my schedule,” you shrug, returning the weight to the shelf. “Why are you here?”

           “I haven’t been able to sleep, so I thought I might as well make good use of the insomnia. It’s kind of nice being here this early.”

           “Yeah, it is,” You say, making your way to the leg press.

           “Do you need a spotter?”

           “Uh, sure.”

           With a grin, he leans against the machine. You attempt to stay focused, but he made it difficult, his brown eyes watching you with more intensity than a casual spotter would have. By now, your cheeks were probably stained red, and you bit your lip to help you concentrate on getting the last rep done. You couldn’t help but notice that that little motion had caused his eyes to flicker down. Is he… you wonder, extracting yourself from the machine. Smoothing back your hair, you say, “I, um, only have one last thing to do.”

           “Hey, me too,” he grins, strolling over to the bench press and loading several weights onto the bar.

           Aware of his eyes on you, you take your place in front of the mirror, holding out your arms and beginning your windmills, wincing as your abs protested the movement.

           “Your forms wrong,” he says softly, having come up behind you.

           After you recover from the mini heart attack he had just given you, you ask, “how so?”

           “Can I?” he asks, motioning towards you.

           You nod, and he places one hand on your abdomen, the other on your back. “You should be firmer here,” he says, murmuring in your ear. “That way you get the full effect.”

           “Okay, you breathe, eyes locked on his in the mirror.

           He clears his throat, dropping his hands, but not moving away. “I feel like I should tell you something.”

           Your brows rise up, and all of the sudden you’re starting to wonder if maybe your sister was right, that you should be taking pepper spray with you to the gym. Somehow, he reads the look in your eye, and he flushes, biting his full bottom lip as he says, “Hopefully this isn’t too creepy, but I’ve actually been coming at this time because—well I mean the first time was a fluke, I really couldn’t sleep because I’d just gone through a bad breakup, but then I noticed you and…”

           He breaks off, and stares deep into your eyes. Realizing what he was saying, your heartbeat starts to pick up, and your mouth drops open ever so slightly. His eye flicker down, and he gently reaches up to cup your chin, running his thumb along your bottom lip.

           “I don’t even know your name,” you murmur as his face dips down to yours.

           “Jimin,” he whispers before capturing your mouth with his.

           At first, the kiss was soft and hesitant, but before you knew it, you had wound your arms around his neck, fingers entwined in the soft hair at the nape while he had placed his hand on the small of your back, pushing you closer to him until your bodies were pressed together. The tip of his tongue swiped across the seam of your lips, and you parted them, allowing him to deepen the kiss. As your tongues danced, he began to push you towards the bench press, both of you laughing breathlessly as you collapsed on it, trying to find a way to make your bodies fit. As the two of you continued to make out, and his hands slipped under your loose tank top, causing goosebumps to rise up and down your body, a little voice in the back of your head began to panic. You were on the pill, so if this went any further, you’d be protected, but were you were going to hook up with some random guy at the gym?

           Just then, Jimin broke away from your mouth and began to run his tongue up and down your throat, nipping softly at the skin, his body pressed so tightly against yours that you could feel every line of his body—and his hard on. You decided then that there was no way in hell you were going to let this opportunity pass—after all, your roommate was always telling you to live more. As if he could tell you were thinking too much, Jimin’s hands traveled down your stomach to rest at the waistband of your yoga pants, gently sliding his fingers just under the fabric. You inhale sharply, and he tears his attention from your neck to ask, “Do you?” the rest of his question in his eyes.

           With an eager nod, you grab his head and pull him down for a kiss, gasping as he grips the waistband of your pants and quickly pulls it down, taking your underwear with it.

           “Fuck you’re wet,” he pants, dipping his fingers between your folds, causing you to gasp and clutch his firm biceps as your hips buck against his fingers. He smirks. “Someone wants me,” he purrs, pulling away from you to rid himself of his basketball shorts and boxer briefs.

           “I’m not the only one wanting someone,” you retort, drinking in the sight of his fully erect cock.

           “I might have been thinking about this for a while,” he says with a devilish quirk of his eyebrows before covering your body with his, but pausing just before slipping into you. “You still want to do this?” he asks, holding himself above you.

           “I’m touched that you’re so chivalrous and all, but less talking and more fucking,” you say, guiding him into you.

           You both inhale sharply as he slides in, you arching your back to take him deeper, him muttering “oh fuck” as he sinks completely in. Almost immediately, he grinds into you, causing sweet pressure to build. Then, he began to thrust, slowly at first, only picking up speed when your nails dug into his biceps, silently begging for more. With every precise snap of his hips, he hit that magical spot your ex could never find, and you could feel your orgasm build low in your abdomen.

           “Oh fuck, Jimin, right there,” you moan, and he grins down at you before snapping his hips and grinding down, causing your back to arch and your hips to jerk against his.

           “You like that huh?” he pants, repeating his actions, but faster and faster, until finally all the pressure exploded and your orgasm washed over you, so powerful that you were speechless, mouth falling open in a silent cry.

           “Oh fuck,” he groans, your walls tightening around him bringing him over the edge as well.

           You two lay there for a minute, intimately entwined, catching your breath. “That was…incredible,” you pant out finally.

           “My kind of workout,” Jimin smirks, snapping his hips one last time against you before slipping out and redressing. “Same time Wednesday?”

           “Probably,” you say, shimmying your pants back up.

           “Good, I think we’re good gym buddies,” he says with a smirk before grabbing his bag and heading out the door.

           “That we do,” you remark to the closed door, still a little shocked that that had just happened, but more than a little excited for Wednesday.

imafuckingphoenix  asked:

do you have a specific workout routine or diet? your body is for the Gods 😭😭😭♥️♥️♥️

Aw thank you so much bby!💗 I mainly do different forms of ab/butt workouts, those are honestly the only areas I’m more so concerned about. ( here’s just a few out of all the ones I do ) For my abs I’ll do basic crunches, right/left oblique crunches, vertical leg crunches, knee raises, planks, leg lifts & russian twists. And for my butt/legs I’ll do regular/ballet squats, donkey kicks, hip bridges, leg extensions, flutter kicks, froggy flutes lifts, calf raises, moving sumo squats, superman & jump squats, as well as trying to eat as healthy as you can (fruits/vegetables) and drinking lots of water can help a bunch. Also try and get enough sleep and keep a healthy mindset.💓✨

Also here’s a few links to some short workout tutorials I made 🌸

http://iamhannalashay.tumblr.com/post/132878672775/iamhannalashay-for-all-my-beautiful-people-that

http://iamhannalashay.tumblr.com/post/136200523230/iamhannalashay-snapchat-iamhannalashay

Kelly Kapowski Inspired Workout

1 - Cardio: 30 minutes at least 3 times a week; switch it up with treadmill, elliptical, running outside, etc.

Cardio is good for your entire body & cardio will help drop weight everywhere. Treadmills are bad for your knees, so make sure you change it up. It’ll help so you don’t get bored.

2 - Modified Push-Ups: push-ups with your knees on the ground to completely extend your arms. 50 reps.

Great if your not to good at regular push-ups like me lol. Slims down your arms & helps them look toned. Keep your back flat, so your ass isn’t in the air. Won’t work if you do that.

3 - Bicep Curls: focus on your biceps for slimming arms. 50 reps per arm.

I’m sure everyone already knows what this is. Take any arm weights(you can increase weight as your arms gain muscle), have your back straight, & lift the weights to your shoulders. Easy to do if your just sitting around bored & it’s productive.

4 - Donkey Kicks: slims & tones the legs/butt. 30 reps per leg.

Helps tone the legs/butt. Get on your hands & knees, lift one leg up as high as you can get it, then bring it back to knee to your stomach. Obviously switch legs while doing this.

5 - Russian Twists: ab workout. As many as you want to do.

Too difficult to explain, so google it lol. Helps tone your waist & abs. I find it helps tons, my abs get really sore, & I get great results from doing these! 

If you aren’t big on working out, just stick to the cardio. It’s healthy & recommended! If you want to focus on certain areas on your body, try the other workouts I suggested. I’m no trainer, but I do workout a lot & these are some workouts I found helpful & that I like to do. Please remember everyone’s body is different, you shouldn’t compare yourself to anyone. Don’t think you need to have a model’s body to look good or be thin enough. You should remember it’s not what size you are that matters, but if your healthy & feel confident with yourself! Confidence is what makes you attractive.

As far as diet goes:

-Drink LOTS of water

-Try to eat veggies everyday if you can

-Have full meals with protein & veggies. Fills you up & prevents snacking throughout the day. Especially important to have breakfast!

-Don’t eat junk

I hope this helps anyone that cares! It’s just a simple routine to help be in shape & feel good about your body. I can honestly say working out most days helps me feel good, feel confident, & I sleep good.