must achieve my goals

WARNING: I harbor a lot of Self-Hate. Following me may result in you hating me as well
Sw-284
HW- 291
CW- 235.5
GW1-260 (conquered 2/21/12)
GW2- 230
GW3- 200
GW4- 180
GW5- 160
UGW 140-150-happiness
LilySlim Weight loss tickers

get vs angels’ workouts HERE
(LOADS OF) WORKOUTS 
Diet Health:
Worlds Fastest Workout Video
Britney Spears Abs
Kim Kardashian Butt
Britney Spears’ Workout
Carrie Underwood’s Sculpted Legs
Victoria’s Secret
Candice Swanepoel’s Workout
Doutzen Kroe’s Workout
Erin Heatherton’s Workout
Lindsay Ellington’s Leg Workout
Miranda Kerr’s Workout
Selita’s Workout P1 & P2
BODY ROCK
Cardio Exercise
Get Hot Cardio
Kiss My Tight Booty
Feel The Burn
Tight, Toned, Trim
BRAZIL BUTT LIFT:
Brazil Butt Lift Disk 1

Brazil Butt Lift Disk 2
Brazil Butt Lift Disk 3

INSANITY
Fit Test
Plyometric Cardio Circuit
Cardio Recovery
Pure Cardio
Cardio Abs
Core Cardio & Balance
Max Interval Circuit
Max Interval Plyo
Max Cardio Conditioning
Max Recovery
Insane Abs
Max Interval Sports Training
Upper Body Weight Training
Jillian Michaels30 Day Shred:
Level 1Level 2Level 3
Ripped in 30:
Week 1Week 2Week 3Week 4
6 Week 6 Pack:
Level 1
Level 2Banish Fat Boost MetabolismNo More Trouble ZonesYoga Meltdown
Carmen Electra:
Aerobic Striptease
Fit to Strip
In the Bedroom
The Biggest Loser:
Biggest Loser 30 Day Jump Start Workout
Biggest Loser Cardio Max Workout
Biggest Loser Weight Loss Yoga
Biggest Loser Boot Camp Workout
Turbo Jam:
T3 - Totally Tubular Turbo
Cardio Party Mix 1
Cardio Party Mix 2
Cardio Party Mix 3
Fat Blaster


Turbo Jam: Sculpt
Turbo Jam: Ab Jam
Turbo Jam: Punch and Kick
Turbo Jam: Kicking Core
Turbo Jam: 20 min workout
Turbo Jam: 3T 
Turbo Jam: Learn Burn


P90X:
Chest and Back/Ab Ripper X
Plyometrics
Legs and Back
Yoga X
Cardio X
Kenpo X
Shoulders and Arms
Core Synergetics
Stretch X
Chest, Shoulder, and Triceps
Back and Biceps
Tone It Up:
Bikini Abs & Thighs
Sandcastle Workout
Bikini Blast Circuit Workout
Bikini Beach Bum Workout
POP Pilates:
Intense Ab Workout
Saddlebag Shaver
Tricep Toner
Butt Blaster
New Body Make Over
Back Attack
Inner Thighs and Calves
Inner Thigh Insanity
Stretching for Flexibility
Summer Slim Down pt 1
Summer Slim Down pt 2
Arm Attack
Lower Belly Pooch Attack
Thighs, Core, and Shoulders
Legs and Thighs
Beginners Total Body
Crazy Core Workout
Serious Standing for Legs, Butt, Obliques
Love Handles Exterminator
Obliques Ultimate
You’ve Got Abs Challenge!
Flat Abs Challenge
3 Minute Ab Challenge
Slimming Inner Thighs & Calves
Standing Pilates for Legs, Butt & Obliques
Super Butt Workout
Yoga
Dashama Sun Salutations video
Dashama Sun Salutations 2 video
Dashama Hip Stretches
Tara Stiles Bend It Like Tara video
sadienardini 40 minute yoga weight loss videos  Part 1, Part 2, Part 3, Part 4
exercisetv.tv Yoga Fitness Plus 45 minute video
exercisetv.tv Beginner Yoga 20 minute video
exercisetv.tv Yoga Sculpt 30 minute video 
exercisetv.tv Yoga Fitness Fusion 45 minute video
Yogis Anonymous Hurts So Good Power Yoga 95 minute video
Yogis Anonymous Blissed Flow Yoga 90 minute

Power Yoga Total Body - With Rodney Yee
Hatha Vinyasa Yoga - With Master Ashish
Basic Yoga Workout for Dummies - With Sara Ivanhoe

No Equipment Home Workout
RUNNING:
Couch to 5K
Post Running Stretch video from FlexibleWarriorYoga

Zumba Workout Videos:

Zumba Power
Zumba Cardio Party
Zumba Basic
Zumba Sculpt and Tone
Zumba Advanced
Zumba Cardio Party
Zumba Toning

Hip Hop Abs With Shaun T:

Hip Hob Abs: Learn To Dance
Hip Hop Abs: Ab Sculpt
Hip Hop Abs: Total Body Burn
Hip Hop Abs: Fat Burning Cardio
Hip Hop Abs: Hips, Buns, and Thighs

The Firm Video Workouts:

1. Target Toning 
2. Total Body Toner
3. Cardio Dance Express
4. Power Half Hour
5. Calorie Explosion
6. Hardcore Fusion
7. Boot Camp
8. Hi Def Sculpt

Power 90 Videos:

Sweat 1-2
Sweat 3-4
Ab Ripper 100 and Sculpt 1-2
Sculpt 3-4
Ab Ripper 100

get vs angels’ workouts HERE

(LOADS OF) WORKOUTS 

Diet Health:

Worlds Fastest Workout Video

Britney Spears Abs

Kim Kardashian Butt

Britney Spears’ Workout

Carrie Underwood’s Sculpted Legs

Victoria’s Secret

Candice Swanepoel’s Workout

Doutzen Kroe’s Workout

Erin Heatherton’s Workout

Lindsay Ellington’s Leg Workout

Miranda Kerr’s Workout

Selita’s Workout P1 & P2

BODY ROCK

Cardio Exercise

Get Hot Cardio

Kiss My Tight Booty

Feel The Burn

Tight, Toned, Trim

BRAZIL BUTT LIFT:

Brazil Butt Lift Disk 1

INSANITY

Fit Test

Plyometric Cardio Circuit

Cardio Recovery

Pure Cardio

Cardio Abs

Core Cardio & Balance

Max Interval Circuit

Max Interval Plyo

Max Cardio Conditioning

Max Recovery

Insane Abs

Max Interval Sports Training

Upper Body Weight Training

Jillian Michaels
30 Day Shred:

Level 1
Level 2

Level 3

Ripped in 30:

Week 1
Week 2
Week 3
Week 4

6 Week 6 Pack:

Level 1

Level 2

Banish Fat Boost Metabolism

No More Trouble Zones

Yoga Meltdown

Carmen Electra:

Aerobic Striptease

Fit to Strip

In the Bedroom

The Biggest Loser:

Biggest Loser 30 Day Jump Start Workout

Biggest Loser Cardio Max Workout

Biggest Loser Weight Loss Yoga

Biggest Loser Boot Camp Workout

Turbo Jam:

T3 - Totally Tubular Turbo

Cardio Party Mix 1

Cardio Party Mix 2

Cardio Party Mix 3

Fat Blaster

P90X:

Chest and Back/Ab Ripper X

Plyometrics

Legs and Back

Yoga X

Cardio X

Kenpo X

Shoulders and Arms

Core Synergetics

Stretch X

Chest, Shoulder, and Triceps

Back and Biceps

Tone It Up:

Bikini Abs & Thighs

Sandcastle Workout

Bikini Blast Circuit Workout

Bikini Beach Bum Workout

POP Pilates:

Intense Ab Workout

Saddlebag Shaver

Tricep Toner

Butt Blaster

New Body Make Over

Back Attack

Inner Thighs and Calves

Inner Thigh Insanity

Stretching for Flexibility

Summer Slim Down pt 1

Summer Slim Down pt 2

Arm Attack

Lower Belly Pooch Attack

Thighs, Core, and Shoulders

Legs and Thighs

Beginners Total Body

Crazy Core Workout

Serious Standing for Legs, Butt, Obliques

Love Handles Exterminator

Obliques Ultimate

You’ve Got Abs Challenge!

Flat Abs Challenge

3 Minute Ab Challenge

Slimming Inner Thighs & Calves

Standing Pilates for Legs, Butt & Obliques

Super Butt Workout

Yoga

Dashama Sun Salutations video

Dashama Sun Salutations 2 video

Dashama Hip Stretches

Tara Stiles Bend It Like Tara video

sadienardini 40 minute yoga weight loss videos  Part 1Part 2Part 3Part 4

exercisetv.tv Yoga Fitness Plus 45 minute video

exercisetv.tv Beginner Yoga 20 minute video

exercisetv.tv Yoga Sculpt 30 minute video 

exercisetv.tv Yoga Fitness Fusion 45 minute video

Yogis Anonymous Hurts So Good Power Yoga 95 minute video

Yogis Anonymous Blissed Flow Yoga 90 minute

No Equipment Home Workout

RUNNING:

Couch to 5K

Post Running Stretch video from FlexibleWarriorYoga

(via imgonnamakeachange)

muffintop-less:

Dealing with Change
I am often asked how to deal with friends and family who don’t understand the desire to eat healthy and exercise…
 Honestly, it can be rough at first. What you need to keep in mind though is that it’s natural for people to be wary of things they don’t completely understand. When you decide to change your lifestyle to something of a healthier nature, be prepared for people to question and criticize you. Change can be a very difficult thing for many people to handle. Some on the other hand will be there to encourage you along your journey.
Here are a few tips I have for those of you going through this:
Lead by example - make healthy food, eat healthy food, exercise, be positive. By showing people that you enjoy your life and the things you do, they will be more likely to understand.
Explain when asked - if people don’t get why you’re skipping dessert or choosing grilled over fried, be prepared to explain that you want to put only good things in your body. It’s the only one you have, so you’re treating it well.
Be patient - it may take your friends and family some time to adjust to this “new you”.. but so long as you give them time and remain patient with them, it’s more likely as time wears on that they will come to accept, and perhaps even join your new, healthy way of living!
Be prepared for some people to never accept this. As hard as it is to hear… you may come to find that some people in your life truly weren’t your friends to begin with. I myself discovered this… When I stopped raging every day and didn’t want to grab Taco Bell and lounge around on the couch all day, there were people who not only made fun of me and criticized me, they virtually disappeared from my life. In the end though, I’m thankful for this. It made it much easier to weed out the ones who were genuinely happy for me and WANTED me to be happy and healthy… and those that just wanted me to keep them entertained and make them feel better about their OWN lives.
Be strong, stay positive <3

muffintop-less:

Dealing with Change

I am often asked how to deal with friends and family who don’t understand the desire to eat healthy and exercise…

 Honestly, it can be rough at first. What you need to keep in mind though is that it’s natural for people to be wary of things they don’t completely understand. When you decide to change your lifestyle to something of a healthier nature, be prepared for people to question and criticize you. Change can be a very difficult thing for many people to handle. Some on the other hand will be there to encourage you along your journey.

Here are a few tips I have for those of you going through this:

  • Lead by example - make healthy food, eat healthy food, exercise, be positive. By showing people that you enjoy your life and the things you do, they will be more likely to understand.
  • Explain when asked - if people don’t get why you’re skipping dessert or choosing grilled over fried, be prepared to explain that you want to put only good things in your body. It’s the only one you have, so you’re treating it well.
  • Be patient - it may take your friends and family some time to adjust to this “new you”.. but so long as you give them time and remain patient with them, it’s more likely as time wears on that they will come to accept, and perhaps even join your new, healthy way of living!

Be prepared for some people to never accept this. As hard as it is to hear… you may come to find that some people in your life truly weren’t your friends to begin with. I myself discovered this… When I stopped raging every day and didn’t want to grab Taco Bell and lounge around on the couch all day, there were people who not only made fun of me and criticized me, they virtually disappeared from my life. In the end though, I’m thankful for this. It made it much easier to weed out the ones who were genuinely happy for me and WANTED me to be happy and healthy… and those that just wanted me to keep them entertained and make them feel better about their OWN lives.

Be strong, stay positive <3

healthysexyhappy:

Pre-workout snacks
1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!
2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.
3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!
4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla beanGreek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!
10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!
12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.
13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.
14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most naturalingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).
15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.
16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
17. PB &amp; B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.
18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocadoslices to ½ cup cooked whole-wheat pasta for some enviable eats.
19.  Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash ofstevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.
21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.
23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health[1].
24.  Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.
Post-workout snacks
26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.
27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.
28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.
29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.
30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.
31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!
33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.
34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.
35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.
36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.
37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.
38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.
39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.
40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudia Morgan via Iowa Girl Eats.
41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributorLisa LaValle Overmyer.
43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.
44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.
45. Apples and cheese:  Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.
46. Pita and hummus: One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.
47.  Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.
49. AB &amp; J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB &amp; J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.
50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!
(via imgTumble)

healthysexyhappy:

Pre-workout snacks

1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!

2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.

3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!

4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla beanGreek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!

10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!

12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.

13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.

14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most naturalingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.

16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.

18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocadoslices to ½ cup cooked whole-wheat pasta for some enviable eats.

19.  Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash ofstevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.

21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health[1].

24.  Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.

25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

Post-workout snacks

26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.

28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.

30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!

33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.

37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.

38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.

39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.

40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudia Morgan via Iowa Girl Eats.

41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributorLisa LaValle Overmyer.

43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.

44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.

45. Apples and cheese:  Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

46. Pita and hummus: One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.

47.  Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!

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