fasted workout

Quick fact. Ready?
The ‘burn’ that you feel during an intense workout is the build up of lactic acid in your muscles.
That exact same lactic acid is actually the preferred energy source to be used by your heart.
Lactic acid may be uncomfortable, but is certainly not the bad guy!

Quick fact. Ready?
Exercise suppresses appetite immediately afterward, however increases it later on in the day.
Oh exercise, you truly are amazing.

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Weigh in! April 2, 2017

Weight: 171.6 lbs
Neck: 13.25 in
Bust: 37 in
Waist: 35 in
Hips: 40.75 in
Bicep: 13 in
Thigh: 21.5 in
Calf: 15 in

Weight loss this month: 1.4 lbs
Total weight loss: 9.4 lbs
Total inches lost: 11.5 in

I’m fairly happy with this progress. I know I’m at the point where I won’t be dropping pounds instantaneously. It’s going to take a lot of hard work to start losing more fat and gaining muscle. I’m proud of my ability to keep up with this for 3 months, here’s to another 3 more 🥂

The Short and Sweet Yoga Sequence You Can Do Every Morning

Regardless of how I slept the night before or what’s on my agenda for the day, I always feel more relaxed and focused after even a handful of minutes on my mat. Start your day out on a centered and strong note with this short yoga sequence that energizes your body and brain. Wake up five minutes earlier in the morning, and reap the benefits all day long.

Child’s Pose

Even after a good night’s rest, you might be surprised how shallow or hurried it feels first thing in the morning as you run through your checklists for the day. Draw your arms out long in front of you, and let your forehead rest on the floor for Child’s Pose.

Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
Stay here for 10 long breaths.

Cat-Cow Pose

Warming up your spine with a round of Cat Pose to Cow Pose will loosen up tightness in your upper body and relieve tension in your neck from how you slept. Pay special attention to aligning each movement with each breath to get the most out of this effective asana.

Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big, deep inhale.
On the exhale, round your spine up toward the ceiling, and imagine you’re pulling your belly button up toward your spine, really engaging your abs. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
On your inhale, arch your back, let your belly relax, and go loose. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose, and exhale on Cat Pose.
Repeat for 10 rounds.

Downward Facing Dog

Activate your muscles, release stress in your legs and neck, and start building internal heat in Downward Facing Dog. Ten breaths might seem like a long time — but don’t bail! This pose will get the blood pumping through your whole body.

From Child’s Pose, press back on your hands, and come into a tabletop position on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down V shape called Downward Facing Dog.
Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
Hold for 10 breaths.

Standing Forward Bend

Standing Forward Bend is another pose that looks like it’s all relaxation, but you will feel a deep and intense stretch in your hamstrings and upper back. While the full expression of the pose calls for straight legs, if that feels like too much on your body, give a little bend to your knees to create more space. Remember to breathe deep, and come up slowly.

From Downward Facing Dog, keep your hands on the mat, and slowly step one foot at a time to the top of your mat so your feet meet your hands. Inhale with a flat back, and gaze slightly forward.
As you exhale, engage your abs to fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine. Shift your weight forward onto your toes, trying to straighten the legs as much as possible. If this feels uncomfortable, allow your knees to have a little bend so you can focus on releasing your back.
Place your hands on the ground, fingertips lining up with your toes.
Hold here for 10 breaths.
Slowly roll up one vertebrae at a time, and step back to Downward Facing Dog.

Warrior 1

Open up tight hips while strengthening your lower body in Warrior 1. Do your best to turn and square your hips toward the front of the room while straightening and engaging your back leg in Warrior 1. These tips will help your body get the most of the stretch, and you’ll be able to stay comfortable in this pose for the full five breaths without readjusting.

From Downward Facing Dog, step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
Stay here for five breaths. Then come back to Downward Facing Dog, and step your left foot forward to do Warrior 1 on the other side.

Warrior 3

Warrior 3 is the final pose of this short sequence that will fire up your core and challenge your balance. Once you complete this pose on either side, you can look forward to a calmer commute and more productive morning.

From Downward Facing Dog, step your right foot forward for a quick Warrior 1 Pose. On your exhale, lower your torso and lift your left leg, bringing your body parallel with the ground. Extend your hands out in front of you, pressing your palms together firmly.
Press your hands together in a prayer, or extend your arms forward together, separating your arms so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back, then bring your hands to your hips.
Hold this position for five deep breaths, then lower your left leg returning to Warrior 1, step back to Downward Facing Dog, and step your left foot forward for Warrior 3 on the other side, then back to Downward Facing Dog.
From Downward Facing Dog, drop your knees to the mat, take a few breaths in Child’s Pose, and move on with your day!

http://www.popsugar.com/fitness/Five-Minute-Yoga-Sequence-34770047?stream_view=1#photo-34770345

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Got in the gym this morning for a fasted cardio workout ✌🏼😅🔥💯🙈 I didn’t feel motivated at first but I pushed and pushed until I felt motivated to keep going ha! It was a fun session and nice to hit it in the morning and start my day off right! I ended up doing:

🔥5 min warm up on the treadmill
🔥12km on the bike
🔥10 mins on the cross trainer
🔥30 seated knee ups
🔥30 push-ups
🔥30 sit-ups

✌🏼😅👍🏼

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EASY FIT TIPS TO PREVENT HOLIDAY FAT GAIN

We all know ThanksGiving and Christmas is a Time of Love and FEASTING on Delicious Tasty Foods But theres always the Inevitable weight Gain.

 How Can we stop it? Do you just accept it? Well No worries Today I give yall some SUPER EASY tips how to Keep The Fat off 

while still having some Solid Fun times with the Family and loved ones.

 Reblogs Greatly Appreciated and Be sure to Share this with all you friends and Family so they can keep the fat off as well.

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(via https://www.youtube.com/watch?v=T05ol8lIJ1o)

How to lose weight fast and easy!

Musical taste in the birth horoscope can be seen through the eyes of Venus. When Venus makes any angle contact to another planet you can have a taste for the style affiliated with the planetary sign energy.  The angle can be a Conjunction, Inconjunction, Sextile, Trine, Square, or Opposition that causes the influence.  Venus also is influenced by the sign it’s in so you can find musical interests tied in there.  Don’t forget musical tastes change over time so the “progressed” Venus can show change in musical taste through the years.

Venus with Sun / Venus in Leo / Progressed Venus in Leo

Songs about standing out, Songs about taking center stage, Fun songs, Music and songs where you can sign karaoke, Childern songs, Romantic and love songs, Dramatically expressive songs, Musicals, Authoritative and firey music like Hard Rock, Songs that are upbeat although not necessarily meaningful, Pop Music, Songs about risk taking and taking chances, songs about being bold and authoritative

Venus with Moon / Venus in Cancer / Progressed Venus in Cancer

Musical taste tied to family traditions, Music of their own homeland (Or Area,) Emotional Musics, songs with emotional value, songs about family, songs mother or nurturing figures, Music influenced from the Mother, Songs about childhood that bring Nostalgic Value, Songs about getting older and retrospect, Oldies, Classics, Love songs

Venus with Mercury / Venus in Gemini and Virgo) / Progressed Venus in Gemini or Virgo

Songs with a lot of words, lyrics or highlight communication

(Gemini Venus), Trendy music, Music in clubs (socializing), Club Music, Dance Music, Variety, Changeable music interests,
(Virgo Venus) Music with intellectual meaning, Music that is like Poetry, Music based on Poems,  Stanza’s in Lyrics, Peaceful music, Calm music, Nature sounds in their music, Picky about musical tastes

Venus in Libra or Taurus / Progressed Venus in Taurus in Libra

Big fans of music, Natural Venusians, Appreciative of Harmony and Beats, Soul Soothing Music, Relating through music

(Libra Venus) Love Songs, Songs with Romance, Gracious songs, Songs about Peace, Wonderful Harmony, Classical Music, Slow Jams, Pop Music, Trendy songs
(Taurus Venus) Romantic Music, Personal Values, Songs about possessions, Sexual songs,  Music that brings them pleasure, Can be a fan of any Genre as it relates to their values, Relaxing Music

Venus with Mars / Venus in Aries / Progressed Venus in Aries

Aggressive Songs With fast pace/beats/tempo, Workout beats, Songs about violence, Sexual songs, Songs about spontaneity/impulses, Music that is Fiery, Hard Rock, Lyrical songs talking about war/battle/revengeful/protecting,  

Venus with Jupiter / Venus in Sagittarius / Progressed Venus in Sagittarius

Optimistic songs, Motivational music, Songs with meaning, Religious songs, Music from Foreign Cultures, Songs about morals Or lack thereof, Dogmatic/ blunt lyrics in music, Lyrics that tell it like it is, An expanded taste in music, Dance music that stimulate the legs

Venus with Saturn / Venus in Capricorn / Progressed Venus in Capricorn

Songs about reputation and standing in the community, Lyrics about facing restrictions or depression, songs about working, songs about father’s or authority figures,  Songs that build up or construct,  Structured music, Songs about being at the top, Songs about money, Songs about being a father, Timeless Musics, Classics

Venus with Uranus / Venus in Aquarius / Progressed Venus in Aquarius

Songs that are strange or unique, Techno music, Electronica, songs about
innovation, Innovative Genres,  Cross Genre’s, Industrial Genre , songs about Friends or Groups,  Music from Groups or Choirs, Alternative, Futuristic Songs, Songs with Lyrics about Hopes and Wishes, Equality lyrics

Venus with Neptune / Venus in Pisces / Progressed Venus in Pisces

Pop, Dance, Dreamy music, Spiritual music, Psychedelic music, Trance, Songs with secret messages, Songs about drugs, Songs that help you escape, Songs about escaping, Songs about being isolation or being alone, Confusing or Mysterious Genre’s, Songs about mystery, Songs about Prison/Hospitals/Asylums, Songs about the self undoing, songs about addiction, movie/video game sound tracks

Venus with Pluto / Venus in Scorpio / Progressed Venus in Pluto

Songs about transformation and change, Lyrics about struggle, Songs about the life and death struggle or process, Songs about hiding or being hidden, Songs about hiding yourself,  Songs about the unknown, songs about the occult, Songs about intimacy, Songs about loss, Deep lyrics, Complex songs, Underground beats, Underground bands, Powerful music, Electronic beats, Rhythem, R and B