All for you, booty.



Try these

dahh the notes

(Source: deanasana, via thindictive)

beginning of the year: maybe someone will like me this year
end of year: theres always next year

Sometimes I think to myself, “Why do I run? Why do I put myself through hell at cross country practice everyday? Why do I choose to do this?”
And then I remember: Because it makes me feel strong.

Healthy Banana Muffins — No butter added. 
Nutrition: Makes 12 Muffins. Calories: 75 calories per muffin.
2 bananas
1 large egg
1/4 cup white sugar
1/4 cup fat free milk
2/3 cup white flour
1/3 cup wheat flour
1 Tbsp baking powder
1/2 tsp baking soda
1/8 tsp salt
PAM spray
Blend egg, milk, and bananas together until smooth. Add sugar.
Combine white flour, wheat flour, baking powder, and baking soda in a different bowl.
Add flour mixture to egg mixture and blend well. 
Spray muffin pan well with PAM or use paper muffin cups. 
Pour batter about 3/4 way full in each spot in the muffin pan. 
Bake at 350 degrees Fahrenheit for between 15-20 minutes. (It took me 18 minutes).
Remove from the oven and allow to cool.
Tips: Try it with walnuts, or adding peanut butter like frosting to the top of the banana muffin. Its delicious. 

Must try.



  • ice age
  • ice age: the meltdown
  • ice age: dawn of the dinosaurs
  • ice age: continental drift
  • ice age: the cavemen
  • ice age: roman empire
  • ice age: the birth of jesus
  • ice age: the dark ages
  • ice age: the renaissance
  • ice age: discovery of america
  • ice age: wwII
  • ice age: 9/11
  • ice age: madagascar

(via deadlift-khaleesi-deactivated20)




what the
Found a photo of me at my heaviest during the middle of last summer. The one on the right is of me now. I never realized the drastic change until now. I havent hit my goal body yet, but for once I really feel happy in my own skin.

Jennifer Lawrence in LA, August 8th


ahhhhhhhhhhhhhh gheihiehf i love her
My legs are looking so good yay

Frozen bananas, frozen raspberries, and frozen blueberries.
This is seriously one of my favorite combos EVER!!

 How to get a body like a Volleyball Player:
I’ve been admiring the bodies of the Olympic beach volleyball players the past couple of days! They have amazing abs and legs especially (in my opinion) Misty May-Treanor! Instead starring at the TV enviously, I decided to do some research!
As you and I both know Volleyball requires a lot of jumping! Just like plyometics which Self defines as “high-powered explosive jumping movements.” They explain that “because plyometrics is weight-bearing, it firms muscles while zapping an astounding 10 calories per minute for a 135-pound woman.”
They have a basic plyo workout on their website:
And Misty May-Treanor’s plyometric workout:
Another Misty workout: http://www.youtube.com/watch?v=XToj0vJ1ZMo
I found a few different articles where Misty talks about her workout routine:
“I lift twice a week, and on other days incorporate more core yoga and different exercises.I incorporate a lot of squats, lunges and Olympic lifts. As a volleyball player having strong shoulders and a strong core is very important, so I focus on those areas as well.” She says that working out for an hour is long enough.
If you notice Misty’s legs are a little bigger than the other volleyball players, this is because she’s shorter than most volleyball players, which requires her to have a more powerful jump, so she really focuses on her legs and glutes.
Her and her teammate Kerri both do pilates for core strength. They also do sprinting exercises.
“Sprinting uses the anaerobic system—without oxygen—to generate energy, it develops muscles in your lower body, especially in your thighs and calves.” Read more: http://www.livestrong.com/article/255975-how-to-build-muscle-from-sprinting/#ixzz22jCeTq8t
Apparently Hill sprints give you a bigger butt than flat ground:
Kerri Walsh workout:
10 min Volleyball workout:
Lastly here are some exercises (found on GabbyDaily) that you can incorporate into your regular workout routine:
EXERCISESIn the exercise area volleyball players do a ton of lunging, jumping, and squatting. These moves are wonderful for the buns and abs. People don’t realize how much of their core they use to jump.
LungesWalking Lunges:hands on hips – continuous lunges until desired number (approx 20 each leg)Side Lunges with weight:step out to the side with one leg holding dumbbellsCharlie’s Angels lunge: (one leg forward and a core twist to each side)JumpingApproach jumps:the approach you use to spike a volleyballTuck Jumps:stationary knees to chest jumpsLadder Jumps:agility ladder used for plyometric workoutsBlock Jumps: hands at ears, squat with an explosive jump to a blocking moveSquatsSingle Dumbbell Squat: one dumbbell hanging while squattingWeighted Bar Squat: on a squat rack – heavy weight for explosive powerSquat Jumps: hands up by shoulders – squat and jump up and mimic a block – land and repeat quicklySingle leg squat:does miracles for the butt raise one leg/foot up and slightly out for balance – slowly squat down with your other leg with the goal to go into a sitting position while balancing



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