Try These Workouts for Toned Legs

Workouts for Toned Legs
Squats
Lunges
Calf Raises
Wall Sits
Jumping Jacks
Sumo Squats
Leg Lifts

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My Fitness and Weight Loss Prescription

I enjoyed creating this picture because it really epitomises in a fun way what I'v learned so far about fitness and weight loss.

HEAL-thy

It's no coincidence that four of the letters in the word healthy are 'HEAL'.

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Gone Sweatin...

Gone sweatin...Sweat is fat crying!

Workouts are Non-Negotiable

Workouts are non-negotiable! They are just as important as school and work. GET IT DONE.

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You Are Worth It

I reward my body by training hard and eating clean...because I'm worth it.

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The Skinny Rules - Rule 1

The Skinny Rules - Rule 1: Drink a large glass of water before every meal - no excuses.

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Start Today

A year from now you'll wish you had started today.

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Your Body Was Made To Exercise EVERYDAY

You eat EVERYDAY, you sleep EVERYDAY, and your body was made to exercise EVERYDAY. - Jack Lalanne

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Create Your Fitness Kingdom

Exercise is your king and nutrition is your queen. Together they create your fitness kingdom - Jack Lalanne

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The Six Ws

The Six Ws: Work Will Win When Wishing Won't

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I Am Determined To Succeed

I refuse to allow my limitations to stop me. I refuse to give up. I am determined to succeed.

I used an image from PublicDomainPics4U to create this image.

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BELIEVE You Can

Believe You Can

Alice: This is impossible
Mad Hatter: Only if you Believe it is

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Try the TRY-Angle

The best angle from which to approach any problem is from the TRY-angle.

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Focus On One Goal At A Time

Don't tackle too many fitness and weight loss goals at once, or you are likely to go off track. Focus on one or two until you have mastered them, then move on to the next ones on your list. As well as not focusing on two many, make sure the ones you do focus on are not too challenging, slow and steady, a marathon not a sprint will get you there eventually.

Healthy Food Tastes So Good

I remember in the past that I used to see healthy foods like salads as tasteless rabbit's food...how wrong I was. I think many of us who are overweight live under this myth that healthy food tastes bad and unhealthy food tastes good. I realised that it was a matter of habit, once I gradually changed my eating habits, I began to discover that healthy, clean foods are super-delicious.

The salad in this picture was one I made for myself, and believe me it was delicious. Salads are so versatile because you can add just about anything to them. I did not need to add a high calorie dressing to it because the ingredients I used (especially the guacamole) really added lots of flavour.

I took this photo with my I-phone and did not realise it would come out so well, so I am really enthusiastic now about posting more pics of my meals and recipe ideas in forthcoming posts.

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It's Never Too Late

It's never too late to become a fitter healthier person.

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Running Makes You Happier

Running makes you happier. The runner's high is real.

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10 Reasons To Keep A Fitness Journal

 10 Reasons to keep a fitness journal

1. Keeps you accountable
2. Shows you your habits
3. Makes your goals seem more real
4. Helps you to see what works
5. Helps you to see what doesn't work
6. Shows you are serious about fitness
7. Helps you keep track of your food 
8. Helps you keep track of workouts
9. Helps you track your progress
10. Helps you track your motivation

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WHY?

Focusing on why you started will help you to keep going....What's your WHY? Remember it whenever you feel discouraged or when your motivation is low.

Never, Ever Give Up

Get the tissues ready, this video might make you cry. It is the most inspiring and motivating fitness and weight loss video I've ever seen.

Variety Will Keep Your Workouts Interesting

Variety is a core principle in keeping cardio interesting.

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Eat Colourfully

By eating a colorful palette of produce every day, you’ll be giving your body phytonutrients. Phytonutrients are a plant-based substance that is shown to help prevent disease, cancer and the effects of aging. The brighter and more intense the color, the stronger the phytonutrients are. Each color group provides us with different important nutrients. How many colors did you eat today?-Rachel Venokur-Clark

Walking Is The Best Possible Exercise

Walking is the best possible exercise. Habituate yourself to walk very far. -Thomas Jefferson

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CHANGE

Your life does not get better by chance, it gets better by CHANGE.

Work Hard

Work hard to get good, then work harder to get better. - Hard work will get you there EVERY time!

Have Only Positive Expectations

Have only positive expectations

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The Work Comes Before The Success

The only place where success comes before work is in the dictionary.

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Do The Work, Get The Results

Don't be upset by the results you didn't get with the work you didn't do. If you do the work, you'll get the results.

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Start Today!

Three months from now you'll wish you'd started today.

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Move Out of Your Comfort Zone

Work For It

This is a gif I made from an Amber Niminez video....Amber has over 10 years experience in competitive gymnastics, elite coaching, fitness and exercise therapy. Over the last few years, Amber's focus has been to help her clients maintain an overall healthy lifestyle. HERE is a link to her website.

Tosca Reno - Sisters In Iron T-Shirts

Sisters In Iron - Tosca Reno (Author of the Eat Clean Cookbook) modelling her new line of T-Shirts with her daughters.

“My daughters and I had fun playing around in the shirts. I am so excited to share my collection of inspirational, motivational, and well-fitting T’s, including - Sisters in Iron, Eat-Clean Diet & Get Stripped!”

I've become really inspired by Tosca Reno and her late husband Robert Kennedy (Founder of Oxygen Magazine) thanks to Norma who educated me on who Robert Kennedy was in a comment in one of my recent posts. It was then that I found out that Tosca Reno was married to him...what an awesome duo they must have been!

I intend to read up more about her and her late husband's work as part of my ongoing fitness research. HERE IS A LINK to her blogger blog in case you would like to find out more about her too.

Before & After

For those of you who have not yet visited my other blog 'Before And After Weight Loss Pics' here is the link...beforeandafterweightlosspics

You Definitely Can Do It

You absolutely,can and will achieve your dream body. Never, ever, ever, doubt that. You can do it.

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Envision A You That You Choose To Be

Dream and give yourself permission to envision a You that you choose to be. -Joy Page

This image is from my latest new blog...i-quotations.blogspot.com

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Don't Eat Junk Food, Don't Think Junk Thoughts

I don't eat junk food and I don't think junk thoughts -Peace Pilgrim

I used a picture from publicdomainpics4U to create this poster

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No Junk Food

The more junk food you eat the more junk food you desire. The more healthy food you eat the more healthy food you desire.

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Eat Healthy Feel Healthy Be Healthy

No other words necessary.

Just START

We've all heard of the Nike phrase 'Just Do It', well here's another phrase for you...JUST START. The power of 'just starting' should not be underestimated. Starting is relatively easy. Put on your trainers and just START. Starting is the ignition switch and the propulsion you need to continue...once you start the energy to continue follows. Just START, today, tomorrow, and the next day, JUST START and the rest will take care of itself.

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Nothing In The World Can Take The Place Of Persistence

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race” - Calvin Coolidge

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Just Take The First Step

Imagine a very long winding staircase is before you and imagine that at the top of that staircase is a wonderful treasure, something great that you've wanted for a very long time. Now imagine standing at the bottom of that staircase, thinking about the treasure and desiring this treasure with all your heart. At this point you know that the only way to acquire the treasure is to climb up the staircase but all you can do is stare at the staircase wishing you could/would climb it.

This analogy describes the dilemma that many of us face when we feel stuck on a plateau or paralysed by indecision and procrastination. We know what we must do but somehow we just feel stuck.

In reality if there was only a staircase keeping you from a great treasure that you desire, you would not just stand there, you would climb that staircase, step by step by step. No matter how tall that building was, you would climb and climb and climb.

Try to see your weight loss and fitness journey in the same way. See your journey as a set of small steps: Step 1. Get up. Step 2. Put on your trainers. Step 3. Open the door and go for a walk or a jog (or go to the gym, or get on your exercise machine, or put on your exercise video). Step 4. Exercise for a few minutes at first and on subsequent days increase the time you spend exercising. Step 5. Prepare a healthy, clean meal. Etc.. Etc..

Step by step is the way even the longest journeys are completed. Don't look at the whole staircase and feel bad about having to climb it all at once, you don't have to climb it all at once, you only have to take it one step at a time.

You Are Better Than You Think

Keep telling yourself everyday..."I'm better than I think, I can do anything. I'm going to start now for a better life." -Robert Kennedy of Oxygen magazine

I used a picture from publicdomainpics4U to create this poster

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Be What You Haven't Yet Been

Do something different to be someone different.

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