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diffondere:

volcanize:

This Explains Everything
I’m really proud of this one guys

THIS is amazing!!!
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You’re single because you’re single. It’s not because you texted too much or too little or waited 33 minutes to respond because he took 23. It’s not because you met up with your ex that night at 5 a.m. that no one knows about, or because you kissed another boy after a date with a loser.

You’re not single because you spit food on that date or tripped coming out the the movie theatre. You’re not single because you hurt your first boyfriend really badly when you were 15 or because you have yet, to this day, to apologize. It’s not because you were secretly jealous when your friend got a boyfriend or that a guy you dated for two months now has a really cute girlfriend and looks really happy. And you’re happy for him. But still ill that he found someone before you.

You’re not single because you slept with your ex boyfriend. You’re not single because half the world found out when you didn’t even want to remember it yourself. You’re not single because you think the guy your friend wants to hook you up with is ugly or not tall enough. It’s not because you’re not willing to put up with someone who doesn’t brush their teeth on a regular basis.

You’re not single because your standards are too high. Good for you for having standards. It’s not because you didn’t like that really, really good guy who wanted to take you on a date and you just weren’t feeling it. And it’s not because you like to wear pajama pants as soon as you get home and wash all the makeup off your face. You’re not single because you didn’t learn enough from the past or would rather chill on a Friday night with your blanket and a cold beer than shower, get ready, and go out. You’re not single because something is wrong with you.

You are single because you are single. It’s really as simple as that. You haven’t made the connection with another heart yet. You can get dolled up, dress cute, cut your hair, dye your hair, tweeze your eyebrows, put on lipstick and you may still. be. single. You can go out to a bar hoping to meet the love of your life and not find a damn one in the place attractive. And it’s going to remain that way until it’s time for you to find one. Stop hoping for it. Start living the life that you do have instead of wishing for things that you don’t have. There will come a time you’ll meet a boy and you’ll have to give up some of this single freedom you currently have. Start being more thankful. Start doing that now.

— Why You’re Single by Amanda Crute (via framesjanco)
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Thighs/Glutes

daposhlivse:

Bench Step-ups with Weights

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Feet Up Glute Bridge

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Glute Bridge

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Glute Bridge with Weights

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Inner Thigh Leg Lifts

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Leg Lifts

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Lunges

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SIngle Leg Row with Leg Lift

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Squat Holds

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Step Out Lunge

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Straight Behind Leg Lifts

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Sumo Squat with Later Raise (fill bottles with water is an option if no weights)image

Toe Raises

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Toe Sprints

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To the Back Leg Lifts

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To the Side Leg Lifts

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surge-to-new-levels-with-fitness:

Eccentric Training for Mass, Strength, and Flexibility 
Eccentric training refers to the negative portion of any movement. At this time the muscle lengthen in comparison to the concentric portion of the lift in which it shortens.
Most people only pay attention to the concentric portion of the lift, or in other words, getting the weight up. They usually forget about the negative portion of the lift and will often just let it fall back down.
However, for best results both portions of the movement are important.In fact, the eccentric portion has been shown to be possibly more important than the concentric portion in creating both muscular mass and strength (1). 
Further research is now showing that eccentric training may also prove to have more benefits in that it increases flexibility. Although more studies need to be done on the subject, research may soon prove that eccentric training may be more beneficial than regular static stretching for injury prevention (2).
So what’s to be taken from all this? Well, don’t drop the weight. Concentrate on putting as much effort on bringing it down as much as you do on bringing it up. If you don’t believe this is worth the effort than try it. I’m sure you will soon come to find that it’s more exhausting than performing just the concentric portion of the movement. 
Take this advice and get bigger, stronger, and more flexible. Doesn’t get any easier than that. 
Sources
http://www.ncbi.nlm.nih.gov/pubmed/18981046
http://bjsm.bmj.com/content/46/12/838.abstract
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chesleyshrinking:

chesleyshrinking’s SUPER Healthy Banana Applesauce Protein Muffins:
3 Ripe Bananas
1/2 sugar
1/4c applesauce
1c white whole wheat flour
1/2 tablespoon of baking powder
1/2 teaspoon of baking soda
1 teaspoon of cinnamon
1 scoop of vanilla protein powder
1 teaspoon of vanilla extract
1 egg
Handful of walnuts
Preheat oven to 350 degrees F. Mash bananas and mix with sugar. Stir in all remaining ingredients until everything is well mixed. Pour batter into prepared muffin tins, add walnuts on top of batter and bake for 20min. Enjoy! Makes 12
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rawlivingfoods:



Collard Wraps
Your selection of:
Cucumber
Carrot
Daikon Radish
Pepper
Avocado
Sprouts
More additions:
Raw Nut spread, Hummus, or Guacamole
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