Not only in light of the recent tragic loss of Robin Williams, but also to shed more light on the topic of depression, especially to those who don’t suffer from it, don’t have a real grasp on this and thus find it hard to empathize (or to understand it). 

No, it’s not just bad mood, and no, they can’t “snap out of it” just like that. Here’s why.

tags: video

missfitminx:

Portion Sizes

 28 baby carrots (10 oz) + 1 1/4 Tablespoons blue cheese dressing

• pita chips (0.8 oz) + 4 Tablespoons hummus

• 1 1/4 cups blueberries (6 oz) + yogurt (6 oz)

• 65 raisins (1.2 oz) + 1/8 cup sunflower seeds (0.6 oz)

• 33 grape tomatoes (20 oz) + goat cheese (1.3 oz)

• 1/2 regular bagel (1.3 oz) + 3 Tablespoons light cream cheese

• 12 wheat crackers + 1 slice cheddar (1 oz)

• 1 large apple (7 oz) + 1.5 Tablespoons caramel dip

• 3 rice cakes + 1 Tablespoon peanut butter (0.6 oz)

• One 6-inch tortilla + 2.5 Tablespoons guacamole

• 2 cups whole strawberries (10 oz) + 4.5 Tablespoons fruit dip

• 2 medium peaches (8 oz) + cottage cheese, 1% (5 oz)

• 3/4 large banana (4 oz) + 1 Tablespoon Nutella

 2 squares dark chocolate (0.7 oz) + 15 almonds (0.6 oz)

• ham (2.2 oz) + 1 slice Swiss cheese (1 oz)

These are sooo yummy and filling. Give them a try!

(via runningtowardmygoal)

the-exercist:

Goblet Squat

Hold a dumbbell vertically at chest height, both hands cupping the dumbbell head (a). Keeping your chest up and core tight, sit your hips back and bend your knees to lower your body as far as you can toward the floor(b). Pause, then press through your heels to quickly return to start.

the-exercist:

Goblet Squat

Hold a dumbbell vertically at chest height, both hands cupping the dumbbell head (a). Keeping your chest up and core tight, sit your hips back and bend your knees to lower your body as far as you can toward the floor(b). Pause, then press through your heels to quickly return to start.

(Source: womenshealthmag.com, via tumblrgym)

fitanne:

For my FAQ: How do I start lifting?
First of all, men and women can do the same workouts perfectly fine (if you are worried about getting bulky, read the next question). If you want results from lifting, you should be lifting heavy (=challenging).
Using the machines at the gym can be good enough, especially for beginners, but in the long run you should strive towards learning free-weight, mainly compound movements (deadlifts, squats etc). Remember to learn the correct form before you start adding too much weight. If you need inspiration or instructions for exercises, see above.
If you feel intimidated by the weights room at the gym, read my post How to be more confident in the gym.
For a beginner, it’s best to do a full body workout every time (one exercise for each body part), or a split between lower and upper body.
Rep ranges:
1-5 reps for strength (1-10sets)
8-12 reps for hypertrophy (building muscle) (3-4 sets)
15+ reps for endurance and low-mid intensity cardio (8-12 reps builds endurance just as well)
Use weights you find challenging, while still being able to perform the exercise with proper form.
Remember rest days are as important as workout days, especially when you are starting out, because you will get very sore at first. Tag: ‘Rest’.
Being sore after a workout doesn’t necessarily mean it was a good workout - No pain no gain is a lie. Tag: ‘DOMS' 
If you want to gain muscle, you also need to be eating right; adequate protein intake + good fats, carbs for energy, and a calorie surplus.
Bonus tip: Don’t go for workouts in the typical magazines for women only (like this). They are not effective (in 9 out of 10 cases) - you have to challenge yourself.
Helpful post: How to make a strength training plan (and keep at it), How to be more confident in the gym
Tag: ‘Lifting Beginner’, ‘Lifting Benefits’, ‘DOMS’

fitanne:

For my FAQ: How do I start lifting?

First of all, men and women can do the same workouts perfectly fine (if you are worried about getting bulky, read the next question). If you want results from lifting, you should be lifting heavy (=challenging).

Using the machines at the gym can be good enough, especially for beginners, but in the long run you should strive towards learning free-weight, mainly compound movements (deadlifts, squats etc). Remember to learn the correct form before you start adding too much weight. If you need inspiration or instructions for exercises, see above.

If you feel intimidated by the weights room at the gym, read my post How to be more confident in the gym.

For a beginner, it’s best to do a full body workout every time (one exercise for each body part), or a split between lower and upper body.

Rep ranges:

  • 1-5 reps for strength (1-10sets)
  • 8-12 reps for hypertrophy (building muscle) (3-4 sets)
  • 15+ reps for endurance and low-mid intensity cardio (8-12 reps builds endurance just as well)

Use weights you find challenging, while still being able to perform the exercise with proper form.

Remember rest days are as important as workout days, especially when you are starting out, because you will get very sore at first. Tag: ‘Rest’.

Being sore after a workout doesn’t necessarily mean it was a good workout - No pain no gain is a lieTag: ‘DOMS

If you want to gain muscle, you also need to be eating right; adequate protein intake + good fats, carbs for energy, and a calorie surplus.

Bonus tip: Don’t go for workouts in the typical magazines for women only (like this). They are not effective (in 9 out of 10 cases) - you have to challenge yourself.

Helpful postHow to make a strength training plan (and keep at it)How to be more confident in the gym

Tag: ‘Lifting Beginner’, ‘Lifting Benefits’, ‘DOMS

(via just-yasmeen)

bigcitydreamblog:

Was feeling a bit indecisive for dinner today so had a little bit of everything: zoodles with whole grain mustard, raw spinach, sweet corn, olives, tomato slices, shaved carrot, almonds, beet root and, in the middle, red bell pepper filled with cooked put lentils (mixed with lemon juice and whole grain mustard), spring onion and chopped red pepper. 

bigcitydreamblog:

Was feeling a bit indecisive for dinner today so had a little bit of everything: zoodles with whole grain mustard, raw spinach, sweet corn, olives, tomato slices, shaved carrot, almonds, beet root and, in the middle, red bell pepper filled with cooked put lentils (mixed with lemon juice and whole grain mustard), spring onion and chopped red pepper. 

(Source: bigcitydreamer.com, via beautifulpicturesofhealthyfood)

tags: food tips

tags: motivational

"Long-term consistency trumps short-term intensity."

— Bruce Lee (via artesuavevida)

(Source: grappblr, via just-yasmeen)

tags: motivational

heyfranhey:

Chocolate Chia Pudding Sweetened With Dates

 ”I love this stuff. It only requires a few ingredients and it satisfies all those creamy chocolate cravings in a healthy way sweetened only with dates. This pudding reminds me of chocolate cake batter – creamy, chocolaty, with a hint of vanilla. Not only is it tasty, but it’s packed with over 10 grams of fiber and 7 grams of protein per serving, as well as loads of iron, calcium, and omega-3 fatty acids. Now we’re talking!”

Recipe here.

Via Oh She Glows

(via beautifulpicturesofhealthyfood)