The BEST Warm Up Routines

Here are three of my FAVOURITE warm up routines:

With each routine, you’ll need to repeat the three cardio exercises as many times as you can in 5 minutes. Remember that you are just warming your body up, not working out. So take it slow to begin with and gradually increase your speed and intensity as you go.

ROUTINE ONE

50 Skips
How To:You can use a weighted or regular jump rope for this. Start by jumping 1 to 2 inches off the floor giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Make sure this movement is coming from your wrists and forearms, not your shoulders.

20 Star Jumps 
How To:

Start in a relaxed position with your feet together, knees slightly bent and your arms by the side of your body. At the same time, jump both of your feet outwards so that they land just outside your hips and raise your arms outwards and upwards so that your hands touch directly above your head. Quickly jump your feet back to together while also bringing your arms back down to either side of your body and repeat.

50 Ab Bikes 
How To:

Lie flat on a yoga or gym mat with your legs straight out in front of you. Place your hands behind your earlobes and slowly lift your head and shoulder blades off the floor. Bend your knees so that your shins are parallel to the floor. Slowly extend your left leg before bringing it back in towards your chest, and then repeating with your right leg. This should create a pedalling motion, much like riding a bike! Once you’ve got the hang of this, you can add a twist with your upper body. This means that as bring your right knee into your chest, you twist your upper body so that your knee meets your left elbow and so on.

ROUTINE TWO

50 High Knees 
How To:Stand up tall with your feet shoulder width apart, arms hanging down by your side. Jump from one foot to another, lifting each of your knees as high as possible - just as if you’re running on the spot! The aim is to get your knees up as high as you can, use the height of your hip as a guide.

50 Kickbacks 
How To:Stand up tall with your feet shoulder with your feet shoulder width apart. Place your hands behind your body, so that they are resting lightly on your glutes. Jump from one foot to another and kick each foot back so that the heel of your shoe gently touches your hand. Once again, this exercise is a lot like running on the spot!

50 Mountain Climbers 
How To:On a yoga or gym mat get into a pushup position, with your hands are slightly wider than shoulder width apart and your feet together behind you. Raise your right foot off the floor and then bring your knee as far into your chest as you can. Return to your starting position and repeat this with your left leg. Continue alternating legs for the required amount of reps. 

ROUTINE THREE

50 Skips
How To: 

You can use a weighted or regular jump rope for this. Start by jumping 1 to 2 inches off the floor giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Make sure this movement is coming from your wrists and forearms, not your shoulders.

50 High Knees 
How To:Stand up tall with your feet shoulder width apart, arms hanging down by your side. Jump from one foot to another, lifting each of your knees as high as possible - just as if you’re running on the spot! The aim is to get your knees up as high as you can, use the height of your hip as a guide.

50 Mountain Climbers 
How To:On a yoga or gym mat get into a pushup position, with your hands are slightly wider than shoulder width apart and your feet together behind you. Raise your right foot off the floor and then bring your knee as far into your chest as you can. Return to your starting position and repeat this with your left leg. Continue alternating legs for the required amount of reps.

I hope these routines will encourage you to warm up properly before your workouts! Remember girls a happy, healthy and fit body requires you to look after it and make sure you are giving it the best chance possible to be the best it can be.

Source from The BEST Warm Up Routines

台式馬鈴薯燉肉

由于低卡的關鍵是選用的豬肉，一般會用五花肉或梅花肉，但我們用豬腰內肉一樣好吃，熱量可以低很多。

如果喜歡馬鈴薯，可以放多一點，飯吃少一點就好，馬鈴薯完全可以取代白飯喔！

準備材料跟做法都非常簡單喔～

 

準備的材料有:

馬鈴薯1顆，豬腰內肉150克，紅蘿蔔1條，洋蔥半顆，薑片少許，辣椒1條

調味料有:

水200cc，米酒，醬油，味霖少許，因為每個人口感不同，這裡我沒有特別要求要用多少醬油多少酒，大家可以自己試下口味，覺得ok就可以，用味霖代替糖，就不用再另外加糖。

 

做法:

1. 先把洋蔥切條，馬鈴薯削皮切滾刀，紅蘿蔔削皮切滾刀，豬腰內肉切塊，薑切片，辣椒切段

2.放約3cc橄欖油，把洋蔥跟豬腰內肉下鍋翻炒，等肉都變色加入150~200cc水，稍微滾一下，有內沫就撈出來，再把切好的馬鈴薯跟紅蘿蔔跟薑片辣椒都丟進去

3.把調味料可以加進去了，因為等等煮會收乾，所以先不用調太鹹，也可以用一些海塩代替醬油，蓋鍋蓋大約悶15~20分鐘就完成了，香噴噴的馬鈴薯燉肉就出爐囉！

搭配一個蕃茄豆腐蛤蜊湯，一個青菜，就是一道超棒的午餐囉~

 

 

 

 

Source from “http://leeyihugh.pixnet.net/blog/post/125203283"

Simple Breakfast Ingredients to Kick Start Your Day

Let the picture do the talking :p

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25 Inspirational Movie Quotes That Will Teach You The Most Valuable Life Lessons

1.    Be determined. Instead of intending to just try, do it.

Do, or do not. There is no “try”. - Yoda, from Star Wars

2.    Learn to let go and be clear of where you really want to head for.

Love cannot be found where it doesn’t exist, nor can it be hidden where it truly does. - David Schwimmer, from Kissing a Fool

3.    Your past experiences are valuable lessons to you now, learn from them.

Oh yes, the past can hurt. But you can either run from it, or learn from it. – Rafiki, from The Lion King

4.    Just be yourself because you’re unique and you’ll shine.

Why are you trying so hard to fit in when you were born to stand out? - from What a Girl Wants

5.    Life’s too short to miss out anything, try to take it slowly.

Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it. - Ferris, from Ferris Bueller’s Day Off

6.    You should love and take care of yourself because after all, it’s your own life.

You can’t live your life for other people. You’ve got to do what’s right for you, even if it hurts some people you love. - from The Notebook

7.    Everyone has a choice. You can choose your own path in life.

We are who we choose to be. - Green Goblin, from Spider-Man

8.    You deserve what you want when you’re trying your best to fight for it, no one can take that right from you.

Don’t let anyone ever make you feel like you don’t deserve what you want. - Heath Ledger, from 10 Things I Hate About You

9.    There’s no perfect time for anything, do it now or you’ll regret later.

I don't regret the things I've done, but those I did not do. - from Empire Records

 

10.    You don’t need to hide yourself because you’re afraid of what others think of you. You have the choice to live your own life.

It is not our abilities that show what we truly are… it is our choices. - Dumbledore, from Harry Potter and the Chamber of Secrets

11.    Just keep going, you’ll make it one day.

“Run, Forrest, run!” - from Forrest Gump

12.    The least expected things happen at your least expected time in life.

My momma always said, “Life is like a box of chocolates, you never know what you’re gonna get.” – from Forrest Gump

13.    Never give up on your dream, fight your hardest for it.

Don’t ever let somebody tell you you can’t do something, not even me. Alright? You dream, you gotta protect it. People can’t do something themselves, they wanna tell you you can’t do it. If you want something, go get it. Period. - Chris Gardner, from The Pursuit of Happyness

14.    Don’t stuck in your own little world because the purpose of life is to explore and experience.

“To see the world, things dangerous to come to, to see behind walls, to draw closer, to find each other and to feel. That is the purpose of life.” - from The Secret Life of Walter Mitty

15.    Stop trying to please everyone because it’s impossible. Do what makes you comfortable.

You cannot live your life to please others. The choice must be yours. - White Queen, from Alice in Wonderland

16.    Believe in yourself. Your confidence will lead you to success and happiness.

After a while, you learn to ignore the names people call you and just trust who you are. - from Shrek

17.    In order to achieve your dreams and goals, you’ll go through tough times for sure but hold on!

If you’re going to try, go all the way. Otherwise don’t even start. This could mean losing girlfriends, wives, relatives, jobs. And maybe your mind. It could mean not eating for three or four days. It could mean freezing on a park bench. It could mean jail. It could mean derision. It could mean mockery, isolation. Isolation is the gift. All the others are a test of your endurance. Of how much you really want to do it. And you’ll do it, despite rejection in the worst odds. And it will be better than anything else you can imagine. – from Factotum

18.    Make every moment count, enjoy your life time and don’t waste it.

All we have to decide is what to do with the time that is given to us. - from Lord of the Rings: The Fellowship of the Ring

19.    The little things you do today could make a great difference in future.

It’s what you do right now that makes a difference. - from Black Hawk Down

20.    Don’t take missing any opportunities as a bad thing, you never know what life is trying to teach you.

Our lives are defined by opportunities, even the ones we miss. - from The Curious Case of Benjamin Button

21.    Achieving greatness is all about how much effort you make throughout the time.

Great men are not born great, they grow great. - Mario Puzo, from The Godfather

22.    Instead of seeking for happiness, live the moment and that’s where happiness exists.

Me, I still believe in paradise. But now at least I know it’s not some place you can look for because it’s not where you go. It’s how you feel for a moment in your life when you’re a part of something and if you find that moment, it lasts forever. - from The Beach

23.    If you wait for others to complete you, you’ll never be able to have peace in your mind whenever you’re alone.

Only if you find peace within yourself will you find true connection with others. - from Before Sunrise

24.    Always have hope. Be optimistic for your future.

I know what I have to do now, I’ve got to keep breathing because tomorrow the sun will rise. Who knows what the tide could bring? - from Cast Away

25.    Before you do anything, be clear of why you want to do it. The purpose is an important reason to support what you’ll do.

To find something, anything, a great truth or a lost pair of glasses, you must first believe there will be some advantage in finding it. - from All the King’s Men