anonymous asked:

so I do a shit ton of cardio every day because I own two huskies, how do I gain more muscle, up my protein even more? I have 112 grams of protein daily

are you only doing cardio?? if you eat your weight in protein and only do cardio youll get leaner and establish the muscles you already have but you wont GAIN muscle.. in order to do that youll need to do some sort of training (weightlifting, resistance bands, whatnot) and if you REALLY want to get like HUGE muscles youll have to increase your caloric intake and preferably match your weight in protein (1g per 1lb) 
go through this for similar asks: search/gainmuscle


Exercises in order:
1- Cable column Lower ab crunch (40lb)
2- Incline Lower ab crunch
3- Stiff leg deadlifts
4- Low back squats (135lb)
5- Single arm lat pull down
6- Wide grip resistance band assisted pull ups 

Resistance Band Workout!

I couldn’t find any exercises for resistance bands on tumblr so I thought I would make a post about one!

Resistance Band Squats

1. Start by stepping on the resistance band with both feet shoulder width apart.
2. Hold the resistance band at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat.

External image

Resistance Band Bent Over Rows
1. Start by placing the band under one foot and stepping backwards with the other foot.
2. Bend over keeping your back flat and stop at a 45 degree angle.
3. Pull the bands up towards your waist keeping your elbows in close together.
4. Squeeze your shoulder blades together when performing rowing motion.

External image

Alternate Lying Chest Presses
1. Lie on your back and place the resistance band under your back and hold the ends with both hands.
2. Start by pressing one arm up towards the ceiling and then return to the starting position. Repeat with the other arm.

External image

Diagonal Woodchops
Starting Position: Loop the band under your left foot and grasp either end. Keep hands together and extend arms down towards left foot.
1. Bring band up and away in a wood chopping motion.
2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction. 

External image

Triceps Extension with Resistance Band
1. Start by holding the tubing in one hand and placing that hand behind your back.
2. Now grab the other end of the band with the arm that is over your head.
3. Extend the top elbow until your arm is fully extended.
4. Return to the starting position and repeat for the prescribed repetitions.

External image

Resistance Band Lunges
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place resistance band under front foot and hold the other end with your hands. 2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4. Return to start position.

External image

Lateral Rows with Resistance Band
1. Step onto resistance band with feet hip width apart and knees slightly bent.
2. Start position: Grasp ends with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
3. Raise band to side of body at shoulder height keeping elbows only slightly bent.
4. Return to start position.

External image

Biceps Curls with Resistance Band
1. Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2. Step onto middle of tubing with back foot or both feet.
3. Start position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4. Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement. 5. Return to start position.
6. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

External image

Here’s the thing about yoga

Originally posted by kundalini427

I’ve been doing yoga for a little under a month now, and my general fitness and flexibility has improved so much already

At the start I could barely hold downward dog for twenty seconds, now I’m practically begging to get into it as release after a thirty second plank

I’m still (BMI speaking) obese, yet yoga at home is helping me improve my fitness and tone my body in ways that going to the gym just can’t

I honestly recommend yoga to anyone

You don’t have to be into the spiritual side of it, the health benefits are so great regardless

I’d recommend this twenty minute beginners video if you’ve never tried it before. Keep coming back to that video until it’s easy - you don’t need blocks or resistance bands, you don’t even necessarily need a mat, just 20 minutes and enough space to comfortably move (a front room or bedroom is perfect)

Once that video is easy, you can comfortably hold all the poses without needing breaks, you can move onto the 30 day yoga challenge - linked to Day One

Granted, I’m still a newbie when it comes to yoga, and fitness in general, but this is a fun, relatively easy, and most of all free way to get in shape and feel healthy

I love it, and I hope y’all do too

Want to strengthen and build your back using only a resistance band? Take a resistance band and hold it about chest high straight in front of you grip about shoulder width apart, band taught but not stretched and elbows slightly bent (don’t lock them out) Now in a smooth motion stretch the band moving arms and hands outward to form a T. The stretched band should come toward or touch chest. Try to use your back and not your arms to stretch the band. Imagine trying to touch your shoulder blades together at the end making sure you are not overly bending your elbows and putting more work on arms than back. Think of it as a straight arm clapping motion with arms and hands chest height. Too tough? grip the band wider than shoulder width for less resistance, too easy grip the band closer. I use these as a finisher for back day usually 3 sets of 20 reps, as you can see it’s a great way to really squeeze and activate those back muscles. Give them a try and let me know what you think!


Make fitness part of your everyday lifestyle:

1. Walgreens Activity Tracker   |   Start earning points ›
2. GoFit SmartWeight resistance band
3. Yoga mat

Walgreens recommends talking to your doctor before starting this or any exercise program to determine your fitness level and identify any health issues that may result from an increase or change in physical activity. Walgreens makes no representations in regards to the content of this publication and will not be liable for any direct or indirect losses, damages, or injuries that may result.

star wars piano lullaby part 2

star wars piano lullaby part 2 // arranged by onefine-morning, themes by John Williams & Michael Giacchino

Main Title • Yoda’s Theme • Hope Suite • March of the Resistance • Cantina Band • Anakin’s Theme • Jedi Steps • Leia’s Theme • Force Theme

I hope you enjoy.

Other lullabies: Star Wars Part 1Rogue OneJurassic Park, Harry Potter

I just bought a new gym membership.  It’s called “Resistance Band”, very very VIP place, I just couldn’t resist (!).

Thanks to this helpful 30-minute workout shown above, I finally know how to use this damn piece of rubber.  I think it cost something like $1. 

And why can’t I invent something like this piece of elastic rubber????????????  I mean COME ON ALEX!


Hey Amazons!

Today I’m taking you through a quick row superset with bands that I put together. First, we’ll do a seated band row for 10 reps. Focus on pulling from the lats, and thinking about pinching them together to initiate the pull. You’ll feel this in your biceps but try to focus in on your lats. After seated rows, we’ll switch to a lighter band and get 10 reps of “Archer” rows. Stand with your opposite hand out straight and braced, as if holding a bow. Stretch the band across the chest, engaging all of your delts, but especially your rear delts. There should be a little rotation at the end. Rest for 30-60 sec and repeat this superset at least three times.
This band superset is a great option for adding onto your home workout, or even a good way to burn out in the gym. You could easily substitute a cable machine for both of these rows if that is more accessible to you. Have fun!


Stiff ankles as well as high ankle mobility can harm you if you are an endurance athlete.  Below are some exercises which can help increase mobility (if you are on the stiff side) or strengthen your weak joints if you suffer from joint laxity. But before I tackle that let me briefly identify the primary role and the function of the feet & ankles.

  • Your feet are essential for locomotion, they anchor your body’s weight to the ground and can perform these movements: rotation, eversion, inversion
  • The ankle is a stability joint which keeps you in equilibrium when standing or walking. The ankle movements are plantarflexion and dorsiflexion.  
  • The various foot movements are controlled by tendons like the plantar fascia and and the Achilles tendon which are instrumental for walking, running and moving up on your toes. 
  • All tendons are held by ligaments whose role is to stabilize the foot. The medial and lateral ligaments around the ankle are such key ligaments.

MOBILITY EXERCISES  the link illustrates the 1st four points

  • seated, knees touching the floor, circle your feet inward and outward
  • plantarflexion - seated, knees touching the floor, move the foot down towards the floor 
  • dorsiflexion - seated, knees touching the floor, move the foot towards the body 
  • seated, knees touching the floor, keep knees and ankles together, turn your feet outward and let your soles touch 
  • wiggle toes
  • plantar fascia and Achilles tendon stretch - stand with the ball of your foot on the edge of a stool,  a treadmill, or stairs and perform an eccentric dorsiflexion allowing your heel to drop keeping your knee straight until you feel a stretch; repeat with the other leg.  


  • Place a towel on the floor and pull it in with your toes 
  • active dorsiflexion pushing against a wall (for resistance)  try to bring your leg closer to the wall while keeping the knee straight
  • active plantarflexion pushing your toes into the floor from a seated position. 
  • dorsiflexion, plantarflexion, eversion and inversion moves seated with a resistance band around your foot pulling the band in the opposite direction of the foot. The move always starts with the foot in neutral position i.e. centered or aligned with the leg, toes facing the ceiling. .

STATIC STABILITY to strengthen your lateral and medial stabilizer ligaments

  • balance on two feet with heel raised as high as possible 
  • balance standing on one foot heel raised, knee straight, body and spine erect, core in brace, gluteus tight, stretch your arms in front of you (you can hold a ball or a dumbbell) this will shift your general center of mass and further engages your stabilizers.
  • balance standing on a disk or wobble board, keep your knee straight and move the board in a circular form.
  • stand on a bossu or a mini trampoline on one leg and have someone toss a medicine ball at you from different angles (sideways; overhead; below your waist; at your chest) catch it while still on one foot.
  • balance on one leg, close your eyes and pretend your free leg is a pen and write with it an imaginary alphabet without touching the floor. If you have problems staying in balance start initially near a desk or a chair lean on it as you need to, until you are able to do it non-aided.


I normally do this routine before my runs after a short warm up. The last 2 moves help open up and condition my hip joints. 

  • walk on toes (raising heels as high as possible) 
  • walk on heels 
  • walk in eversion  
  • walk in inversion  
  • walk normal but with toes in extension (toes off the floor)
  • walk normal but with toes in flexion (toes crunched in as if you are holding the towel as in the 1st photo of this post)
  • Walk in classical ballet’s 1st position, or like a duck :)
  • Walk with feet parallel to your body, if that feels hard limit the move to a pigeon walk (toes in) ~ MFS