Alsmolen

erdbeercupcake:

suarts:

Student living got you down?

Check out these 18 amazing snacks that you can make in a cup in the microwave! Cheap and easy these are the perfect snacks! 

reblogging again because this post alone made 2013 infinitely better 

tonedbellyplease:

fightblr:

10000steps:

becky-fitness:

How I got my splits! (click on photos to make them bigger)

Stretch 1 - Try not to let the front knee come beyond the toes. Having your toes on your back leg curled under will make it slightly easier for beginners.

Stretch 2 - Stand up with your legs apart and just get as low as you can go!

Stretch 3 - Sit back on one leg (so your foot is under your bum) with the other leg straight in front, and bend over your front leg as far as you can.

Stretch 4 - One leg bent in front and the other directly behind. This yoga pose is called One Legged Pigeon

Stretch 5 - Yoga mermaid pose, don’t stress if you can’t do this straight away, it’s a big quad stretcher, don’t force this - it’ll come with time!

Do all stretches on both legs!

  • Do these AFTER you are warmed up (I suggest cardio) otherwise you may hurt yourself.
  • Practise every day with one day rest and try to hold each pose for at least 30 seconds.
  • It took me 1.5 months to get my right split and 2 months to get my left. Everyone is different so you could need more or less time than I did, but be patient!
  • LISTEN TO YOUR BODY!! If your muscles are really hurting, light stretching only! Don’t force it!
  • Take rests days!! VERY IMPORTANT. Your muscles need rest to repair otherwise you will overstretch and hurt yourself.

I track the tag #beckyfitness, I’d love to see your split progress!! 

I miss Becky :/

I also miss Becky.

She had a different blog for a while but then that disappeared too :(

tiny-vessels:

Creamy Greek Yogurt Mac & Cheeseserves 4-6
8 oz. (about 2 cups) pasta
8 oz. (about 2 cups) shredded cheese
1/2 cup plain greek yogurt
2 cups fresh spinach
salt & pepper, to taste
1/4 tsp. onion powder
1/4 tsp. garlic powder
 Cook the macaroni according to the package’s instructions (about 8-10 minutes), until al dente. Place the spinach leaves in the bottom of a strainer, and pour the pasta over top to drain and wilt the spinach.  Save about 1/2 cup of the pasta water.  Return the cooked macaroni and wilted spinach to the pot. Add about 1/4 cup of the reserved pasta water to the pot, and stir in the cheese until melted.  Stir in the greek yogurt, onion powder, garlic powder, salt, and pepper, until smooth and creamy.  Stir in the remaining pasta water to thin, if necessary.  Serve immediately.
(via cooking ala mel)

tiny-vessels:

Creamy Greek Yogurt Mac & Cheese
serves 4-6

  • 8 oz. (about 2 cups) pasta
  • 8 oz. (about 2 cups) shredded cheese
  • 1/2 cup plain greek yogurt
  • 2 cups fresh spinach
  • salt & pepper, to taste
  • 1/4 tsp. onion powder
  • 1/4 tsp. garlic powder


Cook the macaroni according to the package’s instructions (about 8-10 minutes), until al dente.

Place the spinach leaves in the bottom of a strainer, and pour the pasta over top to drain and wilt the spinach.  Save about 1/2 cup of the pasta water.  Return the cooked macaroni and wilted spinach to the pot.

Add about 1/4 cup of the reserved pasta water to the pot, and stir in the cheese until melted.  Stir in the greek yogurt, onion powder, garlic powder, salt, and pepper, until smooth and creamy.  Stir in the remaining pasta water to thin, if necessary.  Serve immediately.

(via cooking ala mel)

the-exercist:

Types of Yoga:

Free Online Classes and Guides:

Yoga Pose Glossaries:

Yoga Challenges:

Modifications for Accessibility:

Yoga for Menstrual Pain:

Yoga for Bedtime/Insomnia:

Yoga for Stomach Pain and Sickness:

Yoga for Flexibility:

Yoga for Posture and Back Pain:

Yoga for Runners:

Yoga as Cardio:

Purchase Yoga Equipment:

Practicing Yoga Respectfully and Consciously:

WARNING! Links marked with (*) will open directly into a video or gif.

sassyyogi:

Yoga for Runners!!

I have been getting a couple of asks about the kind of stretches for runners, so I have decided to do a yoga guide on this <: this is a great way to cool down and stretch out your leg muscles and hips after a good run!

1. Passive Standing Forward Bend

Holding on to opposite elbows and with your feet shoulder distance apart, slowly drape your torso over your legs. Slowly sway from side to side, opening up your hamstrings and calves. As you exhale, slowly deepen your stretch. 

2. Wide-Legged Standing Forward Bend

Widening your stance, deepen your stretch by using your peace fingers to grab on to your big toes. As you exhale, pull your torso towards your legs, feeling a nice stretch at the back of your legs. 

3 & 4. Low Lunge & Lizard Pose

These are poses that help you stretch your hip flexors. For lizard pose, use a yoga block if it gets a little too intense for you. You do not have to get down on to your forearms. You can be on your palms if that feels good for you. 

5 & 6. Pigeon Pose & Mermaid Pose

Both are passive hip openers, so feel free to stay in your pigeon pose for as long as it feels good. You can also go into resting pigeon pose, with your torso draped over your front leg, resting on your forehead. 

If your hips feel open and good, come into a mermaid pose to stretch your sides and deepen the stretching of your hips. 

7, 8, and 9. Downward Dog & Three Legged Dog Variations

Downward dog is a great pose to stretch out your calves. As you come into your downward dog, try to melt your chest towards the ground, and make sure your arm pits are pointing towards the ground and not flayed outwards. Reach your back heel towards the ground, and you’ll feel a nice stretch on your calves. 

To deepen your stretch, come into the three legged dog. Feel free to open your hips in your three legged dog. This not only stretches your calves but also opens up your hips. 

10. Seated Forward Fold

End off with a seated forward fold. Try not to round your back too much by shifting your gaze to your shins or toes rather than your knees. As you inhale, straighten your back. As you exhale, melt your torso towards your legs. 

Feel free to come into a child’s pose or savasana to end off your stretches if that feels good <:

-

This is a great cooldown routine after a good run! <: Have fun! Namaste <3

fitbeliever:

SEVEN-DAY CLEAN EATING CHALLENGE

So, you want to eat clean. You’ve got the will, you’ve got the want, and all your nourishing ingredients are ready to go… but you’re scratching your head wondering, “where do I start?” Not to worry girl, we’ve got you covered. We’ve created our very own Seven-Day Clean Eating Challenge,featuring a star line-up of super nourishing recipes to get you amped to eat clean and train mean! So what does this mean for you? When you start a cleaner way of eating, you’ll have more energy, a brighter complexion and a brand spankin’ new outlook on life.
Be prepared to print these recipes out and clock in some serious time in the kitchen. Eating clean has never been so delicious and easy!

MONDAY: 
Breakfast: Go green withThe green energy booster smoothieLunch: Pack in some protein with this Mediterranean Frittata Dinner: Try Thai Salmon Patties for the Meatless Monday approachSnacks: Raw Almonds &amp; Apple pieces with Almond Butter 

TUESDAY:
Breakfast: Start your morning right with this super healthy Energy Oats  recipeLunch: For a simple and easy recipe, The superfood salad recipe will work wondersDinner: Try the Chicken Kebabs with some leftover Superfood saladSnacks: Boiled eggs &amp; raw nuts of your choice

WEDNESDAY:
Breakfast: Replenish your body with some protein and have some leftover Mediterranean Frittata Lunch: Have your leftover Thai Salmon Patties with a big batch of vegiesDinner: The Coconut &amp; Carrot soup [hot or cold]Snacks: Tahini Balls &amp; a green smoothie

THURSDAY:
Breakfast: It’s time for a pick-me-up, hello Energy Oats Lunch: The Coconut &amp; Carrot soup &amp; The superfood saladDinner: Stuffed Capsicums for a high protein, low carb mealSnacks: Tahini Balls &amp; Veggie Sticks with Hummus

FRIDAY:
Breakfast: Crumbled Granola bar with Natural Yoghurt + BerriesLunch: Be super clean with Nori Egg Sushi Rolls for lunchDinner: Cook up some sweet potato, greens &amp; Quick Steamed Fish Snacks: Tahini Balls &amp; Apple with Almond Butter 

SATURDAY:
Breakfast: Blend up the the green energy booster smoothie for a super start to the weekendLunch: Seasoned turkey mince stirred through a salad or veggiesDinner:  Take these Chicken Kebabs to a friends BBQSnacks:  Veggie Sticks with Hummus &amp; natural yogurt and berries

SUNDAY:
Breakfast: Have your Energy Oats  with a big glass of warm water &amp; lemonLunch: Quick Steamed Fish with your pick of these super saladsDinner:  Invite your friends over and show them how to make these Nori Egg Sushi RollsSnacks:  Veggie Sticks with Hummus &amp; natural yogurt and berries


Remember: this is just a guide. Eating healthy and clean knows no bounds. Use these ideas as inspiration and incorporate them into your daily nourishing ritual. The main thing with eating right is to eat smart. Constantly be fuelling your body with proteins, good fats and carbs so you can have the energy to live your life active!

[x]

fitbeliever:

SEVEN-DAY CLEAN EATING CHALLENGE

So, you want to eat clean. You’ve got the will, you’ve got the want, and all your nourishing ingredients are ready to go… but you’re scratching your head wondering, “where do I start?” Not to worry girl, we’ve got you covered. We’ve created our very own Seven-Day Clean Eating Challenge,featuring a star line-up of super nourishing recipes to get you amped to eat clean and train mean! So what does this mean for you? When you start a cleaner way of eating, you’ll have more energy, a brighter complexion and a brand spankin’ new outlook on life.

Be prepared to print these recipes out and clock in some serious time in the kitchen. Eating clean has never been so delicious and easy!

MONDAY: 

Breakfast: Go green withThe green energy booster smoothie
Lunch: Pack in some protein with this Mediterranean Frittata 
Dinner: Try Thai Salmon Patties for the Meatless Monday approach
Snacks: Raw Almonds & Apple pieces with Almond Butter 

TUESDAY:

Breakfast: Start your morning right with this super healthy Energy Oats  recipe
Lunch: For a simple and easy recipe, The superfood salad recipe will work wonders
Dinner: Try the Chicken Kebabs with some leftover Superfood salad
Snacks: Boiled eggs & raw nuts of your choice

WEDNESDAY:

Breakfast: Replenish your body with some protein and have some leftover Mediterranean Frittata 
Lunch: Have your leftover Thai Salmon Patties with a big batch of vegies
Dinner: The Coconut & Carrot soup [hot or cold]
Snacks: Tahini Balls & a green smoothie

THURSDAY:

Breakfast: It’s time for a pick-me-up, hello Energy Oats 
Lunch: The Coconut & Carrot soup & The superfood salad
Dinner: Stuffed Capsicums for a high protein, low carb meal
Snacks: Tahini Balls & Veggie Sticks with Hummus

FRIDAY:

Breakfast: Crumbled Granola bar with Natural Yoghurt + Berries
Lunch: Be super clean with Nori Egg Sushi Rolls for lunch
Dinner: Cook up some sweet potato, greens & Quick Steamed Fish 
Snacks: Tahini Balls & Apple with Almond Butter 

SATURDAY:

Breakfast: Blend up the the green energy booster smoothie for a super start to the weekend
Lunch: Seasoned turkey mince stirred through a salad or veggies
Dinner:  Take these Chicken Kebabs to a friends BBQ
Snacks:  Veggie Sticks with Hummus & natural yogurt and berries

SUNDAY:

Breakfast: Have your Energy Oats  with a big glass of warm water & lemon
Lunch: Quick Steamed Fish with your pick of these super salads
Dinner:  Invite your friends over and show them how to make these Nori Egg Sushi Rolls
Snacks:  Veggie Sticks with Hummus & natural yogurt and berries

Remember: this is just a guide. Eating healthy and clean knows no bounds. Use these ideas as inspiration and incorporate them into your daily nourishing ritual. The main thing with eating right is to eat smart. Constantly be fuelling your body with proteins, good fats and carbs so you can have the energy to live your life active!

[x]

thatsfitastic:

good to know

thatsfitastic:

good to know

thehonestpalate:

Greek Yogurt Covered Frozen Fruit 
thatsfitastic:

good to know

thatsfitastic:

good to know