Allow yourself to be a beginner. No one starts off being excellent.
Wendy Flynn (via rainysundaysandcoffee)

(Source: graspingthebirdstail)


fitness-barbie:

So we all agree that VS are naturally blessed with great genetics but they work hard for the body the have. They all look super fit and they are healthy. They eat really clean and working out is part of their life. Here is just some of the models and their diet and exercise plan.

EATING HABITS~

Most of the models eat low GI not processed real food 95 % of the time.

VS typical meal

Break­fast: Such things as egg whites oat­meal, veg­gies, fruit, organic yogurt. Lean pro­tein and slow-burning, com­plex carbs.

Lunch: You’ll nearly always see a Victoria secret model backstage sipping on a green smoothie! A green smoothie includes water and a range of leafy greens (spinach, lettuce, etc. The darker the veggie the more vitamin it holds, so imagine how much you’d be getting from a green smoothie!), a salad (raw, or slightly steamed) topped with chicken or turkey, fish (Such as tuna or salmon), or lean  meat.

Din­ner: Eat veg­eta­bles (Just like the previous, eat your greans! steamed spinach, cau­li­flower, zuc­chini, broccoli asparagus) with fish, chicken, or turkey, also sweet potato is a big favourite of Miranda Kerrs!

Snacks: Low-glycemic fruits like berries, cher­ries, pears, apples, kiwi; A good treat that Jason suggests to the models is having apple with a spoon of peanut but­ter, I personally suggest a nut mix like almonds, peanuts, cashews, You can buy this at Woolworths and other supermarkets it’s one of my favourites! (Make sure it’s salt and sugar-free); hum­mus with cucum­ber slices or celery, or a small por­tion of a left­over meal.

DIET OF OTHER MODELS~


Adriana: She tries to eat low carb/low GI food. She usually has eggs for brekfast, protein shakes for snacks and some type of protein with veggies for dinner and lunch

Candice:  She has the discipline to stick to a healthy, natural diet. In spite of this, she has no qualms about indulging herself in pasta and pizza from time to time. Her usual diet which is comprised of a lot of vegetables as well as steak for muscle building is sufficient to compensate for her occasional binges. She is also big on drinking plenty of fluids like fresh coconut water or just plain water. Some have also speculated on the African green tea which comes all the way from her home country in South Africa, as being the secret to the maintenance of her slim body.

Miranda:  “Rather than diet my family instilled in me a real appreciation and passion for good health and organic living. I adopt the 80/20 rule. 80% good, 20% indulgent and that works for me and my body personally. I love food and enjoy eating fresh organic produce. I drink warm water and lemon every morning and I also drink lots of good quality purified and preferably alkaline water throughout the day. My Nan introduced me to Noni juice when I was twelve years old, which I drink twice daily. I treat myself occasionally and don’t have any guilt or conditions placed on it. Food is my friend and consistency is the key. I believe that everything in moderation is best. I follow the Dr. Peter D’Adamo Blood Type Diet as best I can. It’s an eating and living guideline that understands you as a biochemical individual… and I find it really works for me. I eat vegetables, ocean caught fish, and small amounts of organic free range chicken.” She also became cut gluten from her diet.

Doutzen: I have to work really hard,” she said in a recent AP interview. “My body — I have a voluptuous body. I am not one of those skinny girls. ”I like to enjoy life,” Kroes says, later adding, “I am a totally healthy girl that eats but eats in moderation,” she says of her favorite treats like cheese, bread and chocolate - With once exception. When she wanted to earn her Victoria’s Secret angel wings. When asked what it took for her to become a Victoria’s Secret model, Kroes says: “Strict sugar- and carb-free meal plan and spending many extra minutes a day jumping rope. For other fashion shows you can be skinny, but for Victoria’s Secret, you need definition.”

Behati: Prinsloo has said that she likes to eat scrambled eggs, avocado and toast for breakfast. Eggs provide a low-calorie source of protein and may also protect you against breast cancer and macular degeneration. Avocados provide fiber, potassium, folic acid, vitamin E and vitamin B as well as heart-healthy oil. And toast, especially if made from whole grains, provides fiber. She loves eating healthy and tries to eat as healthy as she can.

Erin: “I try to eat as healthy as possible. This includes eating a balanced diet of foods such as granola, vegetables, protein, nuts, etc,” Heatherton revealed in the interview. 

On her go-to healthy snack, Erin says that, “I enjoy eating fruits as my healthy snack.”  During a weight-loss program facing temptations can be a real burden. Erin confesses that, “I try to resist temptation as often as possible. I remind myself that end result of giving into temptations is often not worth the expense.” 

Lindsay: “Eating well and being active is just part of my daily routine the Angel  subsists on a diet of green juices and protein shakes. “I don’t restrict myself at all,” she says. “I love a cheeseburger and I indulge in sweets like apple crisps and dark chocolates, so I just burn more calories.”

Alessandra: She tries to eat healthy even during buring her pregnancy. Shelikes to start her day with eggs, a quality protein that she’ll take scrambled, poached or benny’d . She’s not afraid to add healthy carbs like toast or fruit on the side. Her lunches are also simple and healthy, but vary based on her schedule. She’s also a fan of Japanese takeout and can be found ordering miso soup and spicy tuna rolls.

Lily: ”I ate so much salmon for the last two months - you wouldn’t believe it. Literally, I cannot see salmon for like eight months, I ate so much of it.

”I tried to eat really clean foods before the show, and I just had a baby, so I was eating overtime to keep with breast feeding.” Lily also revealed that she began her post baby diet almost immediately after giving birth to her daughter and ”ate really clean foods: all organic fruits and vegetables” almost every day.

WORKOUTS~

Miranda Kerr:
As well as yoga and Pilates, Kerr trains five or six days a week with leg weights, sliding discs and resistance bands. “I did yoga throughout my entire pregnancy,” she told Vogue’s Sarah Harris in 2012.

Erin Heatherton:
“I need to pay people to make me work out or I wouldn’t do it,” Heatherton told VOGUE.COM US, revealing that she undertakes a high-octane half-hour workout that has her switching between intervals of sprinting and power walking on an incline. “It’s exhausting… but then comes my favorite part - a half hour of yoga. I love the way it tones but also loosens you up.”

Lily Aldridge:
Stomach crunches, sit-ups and kick boxing.

Doutzen Kroes:
Rope-jumping and yoga three to four times a week, and shadow boxing for 90 minutes four times a week, in addition to running around after her 15-month-old son.

Alessandra Ambrosio:
Pilates and yoga three times a week, and intense 10-day sessions of the Brazil Butt Lift class, devised by her trainer. “It isn’t hard to stay in shape,” Ambrosio told Vogue’s Sarah Harris. “I think I’m in better shape now than I was 10 years ago, but it takes a bigger toll – I get back pain!”

Candice Swanepoel:
Boxing and pilates several times a week. During the last 10 days before the show, the routine is daily.

Lily Donaldson:
Pilates, yoga, swimming and aqua-running.

Karlie Kloss:
“I’m very athletic; I always have been. I did every sport under the sun while growing up,” she told VOGUE.COM US. “I studied classical ballet and dance for years, and I continue to always be very active. Whether running, biking, swimming, or dancing, I just like to always be on the move.”

Lindsay Ellingson:
Ellingson relies upon dance classes and yoga, having danced a lot growing up. “When it comes to exercise, I don’t like anything that’s too serious,” she told VOGUE.COM US in 2011.

Adriana Lima:
Weightlifting, boxing and rope-jumping twice a day.

Behati Prinsloo:
“I try to do Pilates when I can all year around and I also like to swim a lot. I also have a trainer that kicks my butt when it’s needed! I like to be active and keep busy,” she told us in June 2012. “I eat healthy and stay active & drink plenty of water!”

(Source: )


fitness-barbie:

So we all agree that VS are naturally blessed with great genetics but they work hard for the body the have. They all look super fit and they are healthy. They eat really clean and working out is part of their life. Here is just some of the models and their diet and exercise plan.

EATING HABITS~

Most of the models eat low GI not processed real food 95 % of the time.

VS typical meal

Break­fast: Such things as egg whites oat­meal, veg­gies, fruit, organic yogurt. Lean pro­tein and slow-burning, com­plex carbs.

Lunch: You’ll nearly always see a Victoria secret model backstage sipping on a green smoothie! A green smoothie includes water and a range of leafy greens (spinach, lettuce, etc. The darker the veggie the more vitamin it holds, so imagine how much you’d be getting from a green smoothie!), a salad (raw, or slightly steamed) topped with chicken or turkey, fish (Such as tuna or salmon), or lean  meat.

Din­ner: Eat veg­eta­bles (Just like the previous, eat your greans! steamed spinach, cau­li­flower, zuc­chini, broccoli asparagus) with fish, chicken, or turkey, also sweet potato is a big favourite of Miranda Kerrs!

Snacks: Low-glycemic fruits like berries, cher­ries, pears, apples, kiwi; A good treat that Jason suggests to the models is having apple with a spoon of peanut but­ter, I personally suggest a nut mix like almonds, peanuts, cashews, You can buy this at Woolworths and other supermarkets it’s one of my favourites! (Make sure it’s salt and sugar-free); hum­mus with cucum­ber slices or celery, or a small por­tion of a left­over meal.

DIET OF OTHER MODELS~


Adriana: She tries to eat low carb/low GI food. She usually has eggs for brekfast, protein shakes for snacks and some type of protein with veggies for dinner and lunch

Candice:  She has the discipline to stick to a healthy, natural diet. In spite of this, she has no qualms about indulging herself in pasta and pizza from time to time. Her usual diet which is comprised of a lot of vegetables as well as steak for muscle building is sufficient to compensate for her occasional binges. She is also big on drinking plenty of fluids like fresh coconut water or just plain water. Some have also speculated on the African green tea which comes all the way from her home country in South Africa, as being the secret to the maintenance of her slim body.

Miranda:  “Rather than diet my family instilled in me a real appreciation and passion for good health and organic living. I adopt the 80/20 rule. 80% good, 20% indulgent and that works for me and my body personally. I love food and enjoy eating fresh organic produce. I drink warm water and lemon every morning and I also drink lots of good quality purified and preferably alkaline water throughout the day. My Nan introduced me to Noni juice when I was twelve years old, which I drink twice daily. I treat myself occasionally and don’t have any guilt or conditions placed on it. Food is my friend and consistency is the key. I believe that everything in moderation is best. I follow the Dr. Peter D’Adamo Blood Type Diet as best I can. It’s an eating and living guideline that understands you as a biochemical individual… and I find it really works for me. I eat vegetables, ocean caught fish, and small amounts of organic free range chicken.” She also became cut gluten from her diet.

Doutzen: I have to work really hard,” she said in a recent AP interview. “My body — I have a voluptuous body. I am not one of those skinny girls. ”I like to enjoy life,” Kroes says, later adding, “I am a totally healthy girl that eats but eats in moderation,” she says of her favorite treats like cheese, bread and chocolate - With once exception. When she wanted to earn her Victoria’s Secret angel wings. When asked what it took for her to become a Victoria’s Secret model, Kroes says: “Strict sugar- and carb-free meal plan and spending many extra minutes a day jumping rope. For other fashion shows you can be skinny, but for Victoria’s Secret, you need definition.”

Behati: Prinsloo has said that she likes to eat scrambled eggs, avocado and toast for breakfast. Eggs provide a low-calorie source of protein and may also protect you against breast cancer and macular degeneration. Avocados provide fiber, potassium, folic acid, vitamin E and vitamin B as well as heart-healthy oil. And toast, especially if made from whole grains, provides fiber. She loves eating healthy and tries to eat as healthy as she can.

Erin: “I try to eat as healthy as possible. This includes eating a balanced diet of foods such as granola, vegetables, protein, nuts, etc,” Heatherton revealed in the interview. 

On her go-to healthy snack, Erin says that, “I enjoy eating fruits as my healthy snack.”  During a weight-loss program facing temptations can be a real burden. Erin confesses that, “I try to resist temptation as often as possible. I remind myself that end result of giving into temptations is often not worth the expense.” 

Lindsay: “Eating well and being active is just part of my daily routine the Angel  subsists on a diet of green juices and protein shakes. “I don’t restrict myself at all,” she says. “I love a cheeseburger and I indulge in sweets like apple crisps and dark chocolates, so I just burn more calories.”

Alessandra: She tries to eat healthy even during buring her pregnancy. Shelikes to start her day with eggs, a quality protein that she’ll take scrambled, poached or benny’d . She’s not afraid to add healthy carbs like toast or fruit on the side. Her lunches are also simple and healthy, but vary based on her schedule. She’s also a fan of Japanese takeout and can be found ordering miso soup and spicy tuna rolls.

Lily: ”I ate so much salmon for the last two months - you wouldn’t believe it. Literally, I cannot see salmon for like eight months, I ate so much of it.

”I tried to eat really clean foods before the show, and I just had a baby, so I was eating overtime to keep with breast feeding.” Lily also revealed that she began her post baby diet almost immediately after giving birth to her daughter and ”ate really clean foods: all organic fruits and vegetables” almost every day.

WORKOUTS~

Miranda Kerr:
As well as yoga and Pilates, Kerr trains five or six days a week with leg weights, sliding discs and resistance bands. “I did yoga throughout my entire pregnancy,” she told Vogue’s Sarah Harris in 2012.

Erin Heatherton:
“I need to pay people to make me work out or I wouldn’t do it,” Heatherton told VOGUE.COM US, revealing that she undertakes a high-octane half-hour workout that has her switching between intervals of sprinting and power walking on an incline. “It’s exhausting… but then comes my favorite part - a half hour of yoga. I love the way it tones but also loosens you up.”

Lily Aldridge:
Stomach crunches, sit-ups and kick boxing.

Doutzen Kroes:
Rope-jumping and yoga three to four times a week, and shadow boxing for 90 minutes four times a week, in addition to running around after her 15-month-old son.

Alessandra Ambrosio:
Pilates and yoga three times a week, and intense 10-day sessions of the Brazil Butt Lift class, devised by her trainer. “It isn’t hard to stay in shape,” Ambrosio told Vogue’s Sarah Harris. “I think I’m in better shape now than I was 10 years ago, but it takes a bigger toll – I get back pain!”

Candice Swanepoel:
Boxing and pilates several times a week. During the last 10 days before the show, the routine is daily.

Lily Donaldson:
Pilates, yoga, swimming and aqua-running.

Karlie Kloss:
“I’m very athletic; I always have been. I did every sport under the sun while growing up,” she told VOGUE.COM US. “I studied classical ballet and dance for years, and I continue to always be very active. Whether running, biking, swimming, or dancing, I just like to always be on the move.”

Lindsay Ellingson:
Ellingson relies upon dance classes and yoga, having danced a lot growing up. “When it comes to exercise, I don’t like anything that’s too serious,” she told VOGUE.COM US in 2011.

Adriana Lima:
Weightlifting, boxing and rope-jumping twice a day.

Behati Prinsloo:
“I try to do Pilates when I can all year around and I also like to swim a lot. I also have a trainer that kicks my butt when it’s needed! I like to be active and keep busy,” she told us in June 2012. “I eat healthy and stay active & drink plenty of water!”


training-sexybeast:

FREE PRINTABLE FITNESS & FOOD JOURNAL

I personally created these and worked really hard on making them, so please don’t rip, steal, or claim them as yours.

It includes the following: 

  • Health/Fitness Goals: List the goals that you want to achieve, write down how you are going to do that, the date that you want to achieve the goals, and whether you achieve that goal or not.
  • Exercise Log: It is a weekly exercise log, check off what type of exercise you did (cardio, strength, etc), the activity you did (running, pilates, insanity, etc), how long you did the workout for, the amount of calories you burned, and for the notes you can write anything that wasn’t asked (for ex. if you ran today, in the note space you can write the distance you ran for, or if you did strength you can write the amounts of reps you did)
  • Food Log: It’s a weekly food log. You write down what you ate for breakfast, lunch, dinner, and snacks, the amount of calories you ate in total, and the amount of water you drank (the unit can be, mL, ounces, or maybe the amount of water you drank in a glass)
  • Recipes to Try: If you ever wanted to cook/bake/make anything, you can write the name of the recipes (for ex: granola bars, or healthy pasta, etc, etc) the source (where you found it), and check off whether you like the recipe or not.
  • Grocery List: I created my own grocery list and to my surprise a lot of people liked it, so I wanted you to have a list of your own, so when you go grocery shopping you know what to buy :)
  • Meal Planner: (Weekly meal planner) Similar to the Food Log, instead you can use this chart as a way to plan out your meal, so you don’t waste time searching in your refrigerator looking for what to cook for dinner.
  • Body Measurements: (Monthly body measurements) The thing about creating printable that have to do with measuring progress is that some people may do it weekly, other do it monthly. So, I chose monthly because I don’t want you to get stress if you didn’t see any changes within a week. I gave you 6 weeks although there are usually 4-5 weeks in a month, so you may have the row empty. You can measure it with any unit you want (cm or in) Although I should have left some empty boxes for those who want to measure other body parts that I didn’t include, I ran out of space (sorry >.<)
  • Weight Tracker: This is an annual weight tracker which you can use to track your weight throughout the whole year. For the loss/gain you write whether you loss or gain a specific weight (for ex. gain 5 pound, loss 2 pound, etc, etc)

I hope this is helpful :) If there is something that you want me to make or if you have any question you can always leave it in my ask box ^.^