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[mycassanova112]

[mycassanova112]

Work out because you love yourself, not because you hate yourself.

[mycassanova112]

We really need to normalise exercising and eating well for reasons other than losing weight or building huge amounts of muscle. I’ve started going to the gym recently to relieve stress and help me sleep but despite the fact that I fit into shirts and skirts in size small, I’ve been asked if I’m trying to lose weight numerous times. 

Here’s a list of non-aesthetic reasons to exercise:

relieves stress

keeps you healthy

improves sleep

can have a positive effect on mental health

makes you stronger and fitter

something to focus on other than work/school/uni

IT’S RECOMMENDED AS PART OF A HEALTHY LIFESTYLE

[mycassanova112]

I don’t know about you but I’m so sick of that omnipresent association of sports/fitness with weight loss as the ultimate goal.

(PS: I’m not sure how efficient punching people is for building muscle mass but I’m afraid she’s had a lot of opportunities so I guess four pounds is probably realistic?)

[mycassanova112]

Super woman

🎥 evolve.nation

[mycassanova112]

I keep seeing all these Instagram posts about people doing extra cardio to work off what they ate over two days. Please celebrate the time with family and friends. And know your body is not your enemy.

[mycassanova112]

Day 8

61 Minute Workout + 25 Minute Cardio

3x10 Front Squats: +30 lbs > +35 lbs > +35 lbs 3x14 Walking Lunges: 14x > 14x > 14x 3x14 Standing Calf Raises: 14x > 14x > 14x 3x10 Leg Extensionsx2: 35 lbs > 35 lbs > 35 lbs 3x10 Leg Curlsx2: 40 lbs > 40 lbs > 45 lbs 3x10 C Sweeps: 10 lbsx2 > 10 lbsx2 > 10 lbsx2 3x10 Tricep Extensions: 10 lbsx2 > 10 lbsx2 > 10 lbsx2 3x10 Hammer Curls: 10 lbsx2 > 10 lbsx2 > 10 lbsx2 3x10 Front Raises: 5 lbsx2 > 5 lbsx2 > 5 lbsx2 3x30 second Planks: 30 sec > 30 sec > 30 sec 3x20 Bicycles: 20x > 20x > 20x 3x20 Beginner Crunches: 20x > 20x > 20x

25 Minute Octane Fitness: Hill, Level 5 

[mycassanova112]

Day 7

58 Minute Workout + 25 Minute Cardio

3x10 Back Squats: +50 lbs > +50 lbs > +50 lbs 3x20 Buttkicksx2: 20x > 20x > 20x 3x20 Inner Thighs: 180 lbs > 180 lbs > 180 lbs 3x20 Outer Thighs: 135 lbs > 135 lbs > 135 lbs 3x10 W Shoulders: 15 lbsx2 > 15 lbsx2 > 15 lbsx2 3x10 Overhead Tricep Extensionsx2: 12.5 lbs > 12.5 lbs > 12.5 lbs 3x10 Inclined Chest Flys: 10 lbsx2 > 10 lbsx2 > 10 lbsx2 3x10 Bicep Curls: 10 lbsx2 > 10 lbsx2 > 10 lbsx2 3x20 Penguins: 20x > 20x > 20x 3x20: Butt Lifts: 20x > 20x > 20x 3x20 Deadbugs: 20x > 20x > 20x

25 Minute Octane Fitness: Random, Level 5

[mycassanova112]

Day 6

56 Minute Workout + 25 Minute Cardio

3x10 Chin Ups: 90 lbs > 100 lbs > 100 lbs 3x10 Dips: 100 lbs > 100 lbs > 100 lbs 3x10 Seated Rows: 55 lbs > 55 lbs > 55 lbs 3x10 Tricep Kickbacks with a Twist: 5 lbsx2 > 5 lbsx2 > 5 lbsx2 3x10 Leg Extensionsx2: 40 lbs > 45 lbs > 45 lbs 3x10 Leg Curlsx2: 45 lbs > 45 lbs > 45 lbs 3x14 Standing Calf Raises: 14x > 14x > 14x 2x14 Walking Lunges: 14x > 14x > 14x 3x10 Knee Raises: 10x > 10x > 10x 3x30 second Planks: 30 sec > 30 sec > 30 sec 3x20 Bicycles: 20x > 20x > 20x

25 Minute Pro4700: Hill, Level 3

[mycassanova112]

Day 5

55 Minute Workout + 25 Minute Cardio

3x10 Angled Leg Press: +180 lbs > +180 lbs > +270lbs 3x20 Seated Calf Raises: 20x > 20x > 20x 3x20 Inner Thighs: 180 lbs > 180 lbs > 180 lbs 3x20 Outer Thighs: 130 lbs > 135 lbs > 140 lbs 3x10 Inclined Chest Press: 15 lbsx2 > 15 lbsx2 > 15 lbsx2 3x10 Delt Wings: 5 lbsx2 > 5 lbsx2 > 7.5 lbsx2 3x10 Tricep Pushdowns: 30 lbs > 30 lbs > 30 lbs 3x10 Cable Curls: 20 lbsx2 > 20 lbsx2 > 20 lbsx2 3x10 Hyper Extensions: 10x > 10x > 10x 3x20 Roman Chairs: 20x > 20x > 20x 3x10 Elevated Crunches: 10x > 10x > 9x 3x20 Deadbug Shuffles: 20x > 20x > 20x

25 Minute Precor Crossramp: Cross Country

[mycassanova112]

Day 4

63 Minute Workout + 25 Minute Cardio

3x20 Shrugs: 20 lbsx2 > 20 lbsx2 > 20 lbsx2 3x10 Beginner Pushups: 10x > 10x > 10x 3x10 Bench Dips: 10x > 10x > 10x 3x8 Front Raises: 7.5 lbsx2 > 7.5 lbsx2 > 7.5 lbsx2 3x8 Concentration Curlsx2: 15 lbs > 15 lbs > 15 lbs 3x10 Front Squats: +30 lbs > +30 lbs > +30 lbs 3x20 Butt Kicksx2: 20x > 20x > 20x 3x10 Leg Curlsx2: 40 lbs > 40 lbs > 40 lbs 3x10 Leg Extensionsx2: 35 lbs > 35 lbs > 30 lbs 3x30 second Planks: 30 sec > 30 sec > 30 sec 3x10-15 Diagonal Crunches: 10x > 10x > 10x 3x20 Toe Touches: 20x > 20x > 20x

25 Minute Cybex: Cardio, Level 2

[mycassanova112]

10 Easy Healthy Eating Habits for the Incredibly Lazy http://educateinspirechange.org/health/healthy-living/10-easy-healthy-eating-habits-incredibly-lazy/

[mycassanova112]

Day 3

54 Minute Workout (+60 Minute Leaf Raking)

3x10 Lat Pulldowns: 60 lbs > 60 lbs > 65 lbs 3x10 Tricep Extensions: 7.5 lbsx2 > 7.5 lbsx2 > 10 lbsx2 3x10 Flat Flys: 10 lbsx2 > 10 lbsx2 > 10 lbsx2 3x10 Goal Posts: 5 lbsx2 > 5 lbsx2 > 5 lbsx2 3x10 Angled Leg Press: +180 lbs > +180 lbs > +180 lbs 2x20 Inner Thighs: 180 lbs > 180 lbs 2x20 Out Thighs: 130 lbs > 135 lbs 2x15 Walking Lunges: 15x > 15x 3x20 Seated Calf Raises: 20x > 20x > 20x 3x12 Crunches: 12x > 12x > 12x 3x20 Deadbugs: 20x > 20x > 20x

[mycassanova112]

Day 2

62 Minute Workout + 25 Minute Cardio

3x10 Outer Thighs: 130 lbs > 135 lbs > 140 lbs 3x10 Inner Thighs: 180 lbs > 185 lbs > 190 lbs 2x20 Butt Kicksx2: 20x > 20x 3x10 Leg Curlsx2: 40 lbs > 40 lbs > 40 lbs 3x10 Leg Extensionsx2: 35 lbs > 35 lbs > 35 lbs 3x10 Overhead Tricepsx2: 12.5 lbs > 12.5 lbs > 12.5 lbs 3x8 Lat Raises: 10 lbsx2 > 10 lbsx2 > 10 lbsx2 3x10 C Sweeps: 10 lbsx2 > 10 lbsx2 > 10 lbsx2 3x10 Hammer Curls: 10 lbsx2 > 10 lbsx2 > 10 lbsx2 3x30 second Planks: 30 sec > 30 sec > 30 sec 3x20 Butt Lifts: 20x > 20x > 20x 3x20 Bicycles: 20x > 20x >20x 25 Minute ARC Trainer: Speed Bump, Level 2

[mycassanova112]

I wanna lose weight but I also like eating crap and lying down 

[mycassanova112]

stop believing that you ran out of time to shape yourself into who you want to be! stop believing that its ruined! stop believing you don’t have potential! you are not a fixed being! you have endless opportunities to grow.

[mycassanova112]

Day 1

59 Minute Workout + 25 Minute Cardio

3x10 Leg Extensionsx2: 35 lbs > 40 lbs > 40 lbs 3x10 Leg Curlsx2: 35 lbs > 40 lbs > 40 lbs 15x2 Walking Lunges: 15x > 15x 3x10 Back Squats: +50 lbs > +50 lbs > +50 lbs 2x16 Standing Calf Raises: 16x > 16x 3x10 One Arm Rowx2: 22.5 lbs > 22.5 lbs > 22.5 lbs 3x10 Flat Bench Press: 15 lbsx2 > 15 lbsx2 > 15lbsx2 3x10 W Shoulders: 15 lbsx2 > 15 lbsx2 > 15 lbsx2 3x10 Bicep Curls: 10 lbsx2 > 10 lbsx2 > 10 lbsx2 3x20 Hand Crunches: 20x > 20x > 20x 3x20 Toe Touces: 20x > 20x > 20x 3x20 Deadbug Shuffle: 20x > 20x > 20x

25 Min. on Octane Fitness: Random, Level 2