Category Archives: Workout Tips

The Best Regimen for College Fitness

Here is a nice infographic and short article that was shared with Thinspirational Journey by Susan Martin on Fitness tips for college students.

Starting out at college is a time of excitement, anticipation, and oftentimes, extreme nervousness. There are a whole host of prospects that can leave any freshman filled with anxiety, from making friends to maintaining good grades to knowing which classes to take. One of the biggest sources of anxiety for students, however, is unrelated to academics: A large percentage of students greatly fear the famous and dreaded freshman 15. The truth is, this isn’t an irrational fear: Most college students will gain between 15 and 25 pounds by the end of their sophomore year. One of the main causes of the freshman 15? Lack of exercise: Not only do the majority of college students not get the recommended amount of exercise, one in three just don’t exercise at all. To be fair, finding time for exercise in the midst of busy college life can be challenging, but there are some great ways that that particular hurdle can be side-stepped. Today’s infographic takes a look at the best ways for college students to stay fit—even in the middle of a dorm room. From cardio to strength training to flexibility, there’s a myriad of ways in which even the biggest of couch potatoes can beat the freshman 15.

Please include attribution to with this graphic.

The Best Regimen for College Fitness

30 Day Ab and Core Challenge

30 Day EASY Abs and Core Challenge

Level: Beginner to Intermediate

Abs and Core Challenge

Hey everyone! Finally our 30 Day Abs and Core Challenge is up and running! 30Days of toning and sculpting your abs and strengthening your core. If you click on the calendar it will show you the bigger file but no worries I will be posting the images individually as well.

Table of Content/ Navigation

[Exercise Notes]

[Day 1-5] [Day 6-10] [Day 11-15] [Day 16-20] [Day 21-25] [Day 26-30]

Don’t forget to share your posts on instagram/tumblr/facebook and hashtag it with #tj30dacc So I can feature your workouts and photos next month’s new Challenge. :P

Lara Krystle Novales

The BEST Weight Loss Program

Its been a while since I posted something like this and I think it would do you well to read this post. If you want to Lose Weight this is the program you can do.

But first read this testimonial from someone who lost over 31KG in record time.

I called the in and ordered their 5 day – 5kg weight loss program.

The next day, there’s a knock on my door and standing before me, a voluptuous, athletic, 19 year old babe dressed in nothing but a pair of Nikerunning shoes and a sign around her neck.

The sign read, ‘If you can catch me, you can have me.’ 
Without a second thought, I took off after her.
A few miles later huffing and puffing, I finally gave up.
The same girl shows up the next four days and the same thing happens.
On the fifth day, I weighed myself and is delighted to find I have lost 5kgs as promised.

So I called in once more and ordered their 5day – 10kg program.

The next day there’s a knock at the door and standing before me is the most stunning, beautiful, sexy woman he has ever seen in his life.
She is wearing nothing but Reebok running shoes and a sign around her neck that reads, ‘If you catch me, you can have me’.
Well, I was out the door after her like a shot.
This girl is in excellent shape and despite my best efforts, but no such luck.
So for the next four days, the same routine happens with me gradually getting in better and better shape.
Much to my delight on the fifth day when I weighed himself, I discovered that I have lost another 10kgs, as promised.

So deciding to go for broke I go ahead and called the company to order their 7 day – 25kg program.

‘Are you sure?’ asks the representative on the phone.. ‘This is our most rigorous program.’

Absolutely,’ I replied, ‘I haven’t felt this good in years.’

The next day there’s a knock at the door and when he opens it he finds
A huge muscular guy standing there wearing nothing but pink running shoes and a sign around his neck that reads,

‘If I catch you, you’re mine.’

He lost 31kgs that week…

Best weight loss program

Okay okay. Don’t get mad at me. I know this is just a gag but its nice to have a laugh every now and then right? Then again I think this kind of strategy to get lazy men off the couch might actually work.

If you were to design an absolutely ridiculous weight loss/ fitness regime what would it be? Share your ideas below. Can anyone beat this BEST Weight Loss Program?

Lara Krystle Novales

39 Days Left | Breast Stroke For Fitness

So I have been swimming every Mondays, Wednesdays and Fridays. From 5-6 laps at the beginning of my regime last week, I am now at 14 laps. This is my 3rd time swimming and I have to admit I can already feel the difference in my arms. And on my legs. 

There are only two strokes I use when swimming. Mainly because those are the only ones I know how to do. Namely: Breast Stroke and Freestyle (which I just learned recently). Today lets just focus on Breast Stroke shall we?

I was researching on both strokes and this is what I got. 



To move through one complete breaststroke cycle, you begin with your body in a horizontal position just below the water’s surface with your arms fully extended in front of you, your legs straight and your hips raised slightly higher. As you draw your knees in toward your body, you drive your arms back toward your sides in a large arc through the water. To finish the stroke, your elbows are bent as you draw your arms under your body and forward until they are extended in front of you once again while the legs push back in a froglike motion. This combination of motions helps to propel you through the water.

Breast stroke front view

Breast Stroke Side view

Breast Stroke Top view

Muscles Used: 

Lower Body Muscles

The powerful breaststroke kick, also referred to as the frog kick, contributes mightily toward your body being propelled through the water. During the first part of the frog kick, when the knees bend and are drawn up toward the torso, the hip flexors and hamstring muscles at the back of the thighs work together to support the movement. When your legs are extended and pushed back to finish the frog kick, the powerful muscles of the gluteus maximus work with the quadriceps muscles on the fronts of the thighs to push your body forward.

Upper Body Muscles

The biceps and triceps muscles of the front and back of the arms help move them through the water, along with the shoulder muscles, or deltoids. But the upper-body muscles that contribute most to propelling the body forward are the chest muscles, or pectorals, and the muscles of the back. These muscles, the latissimus dorsi, are located in the upper back area and are often referred to as the “lats.” Throughout the entire breaststroke arm movement, the small shoulder muscle, or rotator cuff, keeps the shoulder joint stable as the arms go through continual rotating movements.

Core Muscles

Swimming with the breaststroke is an effective core muscle group exercise. The core muscles are those around the midsection of your body and include the muscles of the lower back, or spinal erectors, the abdominal muscles and the oblique muscles, which are located along the sides of your torso. The core muscles help keep the body stabilized as you move your arms and legs through the motion of the breaststroke.

Calories Burnt:

This is a question most people will really want to know specially those who are always couting calories and log in to myfitnesspal.

The calories you burn performing the breaststroke will depend on how vigorously you swim and your size. If you weigh 150 lbs. and swim for 30 minutes, you will burn an average of 340 calories, according to the MyFitnessPal website. If you weigh 100 lbs., you will burn 227 calories, while a 200 lb. person will burn 454 calories.

Benefits of the Breast Stroke:


Most swimming instructors teach the breaststroke first to students, since during the stroke the swimmer’s face remains above the surface of the water. As a result, the swimmer always knows his location in the pool, making it less stressful to learn how to swim. Many beginners do not like their head going under the water while swimming, as they lose their whereabouts quickly and panic. The recreational style of the breaststroke allows swimmers to learn at a leisurely pace, without having to swim too quickly.


Swimmers use the breaststroke over long distances because it does not use as much energy as other strokes. During the breaststroke, you have an in-sweep, out-sweep and recovery phase for your arms. The recovery phase lasts longer than with other strokes, giving you the ability to rest your body for longer. Your leg kicks also use a longer recovery time, as you extend them after propelling yourself. Strokes using a flutter kick force you to stay in constant motion throughout the swim, but the breaststroke provides an extended period where you allow your previous movements to send you through the water.


The breaststroke uses many different parts of your body, allowing you to build strength, power and endurance. The arm motion builds your shoulders and back, since it includes both an in-sweep and an out-sweep motion. The kicking motion has similarities to that of a frog, which builds your gluteal muscles and quads. After you propel yourself through the water, you begin the recovery phase, which allows your body to stretch out in preparation for the next movement.


Those with previous knee injuries should not participate in the traditional breaststroke, since the kicking motion puts strain on the knees. If you wish to continue using the breaststroke arm motion and protect your knees, switch to the butterfly stroke’s dolphin-style kick. When using this kick, keep your legs together while bending your hips and knees slightly to propel your body through the water. Slow the dolphin kicking motion down to synch up with your arm movements, since the breaststroke’s arm movements remain much slower than those of the butterfly.

So need I say more? I can manage swimming lap after la[ after lap of using just this stroke because it is so gentle and it helps me with my breathing and I can really feel it working my triceps which is a BIG problem spot for me. It doesn’t leave me too breathless after doing it so its a good way to keep moving without over fatigue. Try it!

sources: wikipedia

Healthy living

Game of Thrones | Khal Drogo Official Workout

Khal Drogo, Game of Thrones


I found this interesting article from a person named “Jack” on the website. I personally haven’t finished watching Game of Thrones but I know I love the Khal. He is big and he is strong and that make up! ^-^

The following article is about the workout and diet Regime of the KHAL.


Getting on screen for Game of Thrones made a way for Jason Momoa to get lead roles on movies. With his body, he must have a strict routine to maintain his powerful physique and impact on screen. In his early years, the Khal Drogo you know first hit the waves in surfing and rock climbing. To be able to achieve a barbarian-like form, he used these exercises in his routine.

Official Exercises of the Jason Momoa Workout

khal drogo jason momoa workout


To perform a squat, you need to stand straight and spread your feet in a shoulder-width distance. Now, bend your knees while pushing your hips behind. When you reach the lowest position, push your body back to the starting position.


First, load the barbell and place it against your legs. With an overhand grip, grab the bar while you bend your knees and hips. Without curving your back, get back to the starting position. Make sure you create tension in your glutes as you perform the exercise. Keep the barbell close to your body as you put it down on the ground.


In performing this exercise, you need to position your hands on the back of your head. Make sure that your arms and elbows are in-line with your shoulders. Perform a squat and jump as high as you can. Repeat this exercise required in the official Jason Momoa workout.

Medicine Ball Slam

This is a very simple exercise in the official Jason Momoa workout. Hold a medicine ball above your head and reach back before you slam it in front of you.

Dumbbell Swing

Grab a dumbbell with an overhand grip and perform a squat. Make sure to position the dumbbell between your legs with your right or left arm. With your hands straight to the ground, push your hips in front, and swing the dumbbell as you straighten the rest of your lower body. Get back to the starting position, switch the dumbbell to the opposite arm, and perform the exercise again.


This exercise in the official Jason Momoa workout for Game of Thrones combines squats and push ups. First, stand straight and lower your body like performing a squat. Once you reach the lowest position, place your hands against the floor and push your legs backwards, making the starting position of a push up. Now, perform a push up and push your legs back to your chest. Get to the starting position of the exercise and perform it again as required in the program.

Was There a Khal Drogo Workout Routine?

khal drogo jason momoa workout

The Khal Drogo of Game of Thrones will not have achieved a powerful muscular form without an official routine. Unlike surfing and rock climbing, hitting the gym allows you to target specific muscles to get the form that you want.

What is the Khal Drogo Routine?

khal drogo jason momoa workout

Since Jason Momoa has quick and fierce roles to play, his routine was composed mostly of leg and shoulder exercises. Dumbbell swings and squats helped him develop his agility suitable for Khal Drogo in Game of Thrones.

His official workout routine for Khal Drogo of Game of Thrones is composed of six exercises which include squats, deadlifts, jump squats, medicine ball slams, dumbbell swings, and burpees. It is a high-intensity workout program composed of 5, 6 or 7 sets in each exercise. He starts with light weights first that will let him finish the entire routine. The exercises in Jason Momoa Workout and Diet program are divided into two groups for flexibility and endurance purposes.

Group 1: The Jason Momoa Workout for Khal Drogo

  • Deadlifts
  • Squats
  • Jump Squats

Group 2: The Jason Momoa Workout for Khal Drogo

  • Dumbbell Swings
  • Medicine Ball Slams
  • Burpees

Each exercise in this Khal Drogo edition of the Jason Momoa workout is composed of seven repetitions in seven sets with a seven second rest in between sets. After finishing the entire set for each exercise, the number of repetitions, sets, and rest times is decreased by one. It goes on until the value or repetitions, sets, and rest times reaches five. If he still has the energy and time to perform other exercises, he continues his workout routine in performing the second group of exercises.

Jason Momoa Diet: Khal Drogo Edition

khal drogo jason momoa workout

In an official interview, the Khal Drogo of Game of Thrones admits that he enjoys drinking beer. Thus, it’s very important for him to have a high-intensity workout plan to burn more calories. The official Jason Momoa Workout and Diet plan consists of high-protein meals from chicken breast and peanut butter. In preparing for the movie “Conan the Barbarian”, his producer said that it was needed for him to get the energy he needs while maintaining the muscles he formed in his workout program.

Jason Momoa and Game of Thrones

It was Jason’s dream to be part of an HBO production. Since he had some friends working on HBO’s True Blood, he thought that it would be a great idea to sign up in the same production. After waiting for a few months, he got the Khal Drogo role in Game of Thrones and started preparing for it. The “Conan” role got to him first since he had to lose weight on screen. It was a different story since the Khal Drogo in the Game of Throne book is a bigger character.

Instead of hitting the gym, he also had to luxury to play Khal Drogo in real life – drinking and eating what he wanted. Jason Momoa was 10 pounds bigger while returning to the set of Game of thrones. In a flash interview, he jokes about sex as one of the things that keep him fit these days. After Jason’s role, Khal Drogo, died in the first season of the popular HBO series, he got ready for upcoming projects that will showcase his amazing body form and character.

khal drogo jason momoa workout

Source: Jack

Lara Krystle Novales