fitnessshit

Know Your Serving Sizes

Each day, you get a total of 10 servings of the food you love, but the key is portion size. Here’s your guide:
Proteins and Fats 4 Servings
1 serving of chicken = 1 breast (skinless)
1 serving of meat and fish = no larger than the palm of your hand
1 serving of beans = 1 cup 
1 serving of cheese = the size of 2 dice
1 serving of olive oil = the size of a poker chip

Complex Carbohydrates 3 Servings
1 serving of spaghetti = the diameter of a quarter (measure dry)
1 serving of grains (like cous cous, rice and quinoa) = 1/2 cup uncooked; 1 cup cooked

Fruit 3 Servings
Whole fruits = the size of 1 scoop of ice cream
Berries = 1 cup

Vegetables Unlimited Servings
You should never be hungry during the Just 10 Challenge. Fill up on the fiber and nutrients found in your favorite vegetables.

Additionally, you can have dessert every other day. However, that dessert can be no bigger than the size of your hand.

livedancelovedream:

Marisa’s Supermodel-Worthy Workout is definitely worth a try. Especially if the workout results in looking like a Victoria’s Secret model, sexy! {Click the link to add the workout plan to your exercise routine!}

Tiny Miss K: The Britney Spears Workout

tiny-miss-k:

Okay-so about a year ago I was snooping around online looking for a Britney Spears-ish workout. Apparently this is her exact workout routine she followed when she was in her “prime” (I’m guessing the early 2000’s). I love it…but it takes me forever because I’m so out of shape, but after you…

3 x 12 dolphins

2 x 20 (each side) oblique crunch

12 (10 second) leg extensions

2 x 10 regular crunch on bosu ball

5 (each side) around the world on bosu ball

2 x 12 straight arm twist on bosu ball

bosu ball from feet to arms extension x 15

standing bosu ball straight arm twists x 15 (each side)

unstable crunch (bosu ball to lower hip) 3 x 12

workouts to do in bed (abs)

workouts to do in bed (lower body)

75 sculpting exercises women can do for an hourglass figure

• 50 Squats
• 50 Push ups (on the wall, on your knees or straight leg)
• 3 – 5 sets of 60-second plank
• 50 sit ups (not crunches)
• Stretch session with a five-minute meditation

bed time exercises to benefit sleep and burn fat