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. 😛

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

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

Top 5 Fitness Programs


We all have heard about fitness programs like P90X, and Insanity. But the truth is that though they are popular and have lots of commercials. They aren’t really the best and have lots of flaws. Such as the inexplicable stretching break in the insanity videos which causes you to cool down and completely ruins the point of the warm up. But there are a lot of really great programs created by lesser known fitness professionals who are way more qualified to put together a program. So I did some research and put together this list of programs along with a short description and the qualifications of the professionals who created them.

1. Full Throttle Fat Loss

Created by Dr. Kareem F. Samhouri, CSCS, HFS

“Dr. Kareem Samhouri designed this program to stimulate the nervous system first, which makes this very unique. What does that do? Well, I had the same question and started researching it like crazy.  By targeting nerve instead of muscle, your body works on multiple muscles at once, and even more importantly, ALL of each muscle instead of small components of them.”

2. Body by Boyle Online

Created by Mike Boyle served as the Head Strength and Conditioning Coach at Boston University for 15 years, also for the past 25 years he been  the Strength and Conditioning Coach for Men’s Ice Hockey at Boston University. Mike has recently been named the Boston RED SOX strength and conditioning consultant.  In addition to his duties at Boston University and the Red Sox, from 1991-1999 Boyle served as the Strength and Conditioning Coach for the Boston Bruins of the National Hockey League. Michael was also the Strength and Conditioning Coach for the 1998 US Women’s Olympic Ice Hockey Team, Gold Medalists in Nagano, and served as a consultant in the development of the USA Hockey National Team Development Program in Ann Arbor, Michigan.

” For three decades Strength Coach Mike Boyle has been at the forefront of the profession, working with a wide range of athletes and clients. From middle school, to the pros, to busy adults who want to be in the best shape of their lives, Mike has delivered results over the years that have made him one of the top presenters at seminars around the world, the author of several published books and DVDs that have shaped the industry, and owner of the Number 1 Gym in America by Men’s Health Magazine

3. Bodyweight Exercise Revolution

Created by Adam Steer NCCP-3, NSCA-CPT, CST -HC and Ryan Nurdock CST-HC

“Bodyweight training can be as tough or as gentle as you want it to be. If that’s the case, then why aren’t more people doing it? Probably lack of variation. Conventional bodyweight programs are dull! You can only do so many push-ups, sit-ups and jumping jacks before boredom drives you away. Adam and Ryan understand this. And they hate jumping jacks too. That’s why they filled Bodyweight Exercise Revolution with the most innovative movements you’ve ever imagined.”

4. Beautiful Badass

Created by Nia Shanks who has a Bachelor’s in Exercise Physiology from the University of Louisville.

“Barbell and Bodyweight training for women. Simple, No Nonsense Strength Training Manual For Women Who Want To Build A Better Body. Included Are 19 Different Training Programs And Instructional Videos”

5. Kettle Bell Burn

Created by Geoff Neupert, CSCS, StrongFirst RKC Instructor

“We are going to look into two different “worlds” – the World of Science and the World of Hard Knocks. Combined, they produce the following five strategies:

  1. Lift Heavy
  2. Lift Explosively
  3. Eliminate Weak Links
  4. Manage Fatigue
  5. Elevate The Metabolism”


Day Eight at Eclipse Gym – Circuit Training

Day Eight at Eclipse Gym – Circuit Training

Food Log:

1 Banana

Choco Banana Protien Shake
100 grams green peas

none :(

The rest of my peas

Sh*t load

Workout Log:

View it at Fitocracy:


Okay so today I did circuit training. Here are some photos for you all. Mind you I was feeling rather sluggish while posting this because I had to edit a hundred other cosplay photos which took up waaay too much time. And by the time I got to my workout photos I was just like “Pixlr-o-matic please save me” and thus it did. So please bear with the “Aladdin filter”

So I mentioned that we did Circuit Training today but what is it exactly?

Circuit training high-intensity aerobics is a form of body conditioning or resistance training. It is easy to follow and targets strength building as well as muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. – Wikipedia

So first I was given a pair of Dumbbells weighing 5lbs. Yes it is light but as you continue on it starts getting heavy and heavier. We started out with some Dumbbell Split Squats. 15 Reps

Dumbbell Split Squat with 5lbs

After the split squats I immediately moved to some Thrusters. Where you sit and then thrust yourself up bringing the dumbbells above over your head. 15 reps


then we proceeded to Dumbbell Step Ups. With your arms on your sides at first, you then step up on the platform and then curl the dumbbell towards your chest like in the photo. One leg will be hanging in the back so make sure you get a steady footing. Then go back down and step up with the other foot. 15 reps.Dumbbell Step ups

On to the next part which is Dumbbell Bench Press. We all know what bench presses are right? Place weights/dumbbells on either side of your chest while lyring down on a bench. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. 15 reps.Lara Novales Dumbbell Bench Press 1Lara Novales Dumbbell Bench Press 2

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.Slowly lower the weight again to the starting position as you inhale.

Bent Over Two Dumbbell RowStand with dumbbells grasped to sides.Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Dumbbell SquatsStart with dumbbells to the sides and then raise on dumbbell up. Put the same foot forward as the raised dumbbell. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat on other leg. 15 repsDumbbell LungesStart with feet slightly wider apart than shoulder width. Squat down with arms extended downward between legs and grasp the dumbbells and put them together. Position shoulder over dumbbells with taut low back and trunk close to vertical.Pull both dumbbells up and foward off of floor by standing up. Immediately squat down slightly and swing them back under hips. Quickly swing the dumbbells up by raising upper body upright and extending legs. 15 reps.

Grasp two dumbbells. Lie supine on bench. Support dumbbells above upper chest with arms fixed in slightly bent position. Bend elbows slightly and internally rotate shoulders so elbows point out to sides.Lower dumbbells outward to sides of shoulders. Keep elbows fixed in slightly bent position. When a stretch is felt in chest or shoulders, bring dumbbells back together in hugging motion above upper chest until dumbbells are nearly together. 15 Reps

Incline Dumbbell FlyersIncline Dumbbell FlyersTo do the hanging bent knee leg raise, hang from a pullup bar or other secure, horizontal bar. Lift your feet off the floor and make sure your body is vertical to the floor. Do not swing. Exhale, and pull your knees up and in toward your chest. Allow your lower back to round as you pull your legs up and in. Pause for a count and then slowly lower your legs back to the vertical position.

Hanging Bent Leg RaiseHanging Bent Leg Raise

before the Hanging Bent Leg Raise I did some Ab machine Crunches. The usual 120lbs 20 Reps.

I really enjoyed my workout today! I love lifting weights/dumbbells because it makes me feel good about myself and if makes me have hope in knowing I will become even stronger tomorrow. I always thought before that lifting for women will make us look bulky but that is really not the case. Our bodes are different from men. We don’t bulk up unless we take in a lot of other stuff and live in the gym. When women lift we just become stronger, lean and oh so fine and sexeh. So all you hopefuls out there don’t be afraid of the weights! Lift weights to lose weight. *-*

Lara Krystle Novales
Thinspirational Journey | Fit, Healthy, & Beautiful
Weight Loss and Fitness Blogger

Fitness Ideas for Autumn/Fall


Hey Guys, Just as I promised here are some Fall Fitness Tips brought to us but LiveStrong. The photos I took mostly from Pinterest because they usually have beautiful photos of the things a blogger would need for his/her articles. 😛 Anyway Do enjoy. And if you have any other requests or ideas for articles or tips feel free to email me at

Autumn… Cool season. Some people also call it Fall. This is the transitional Season from our hot summer days to our freezing, cold winter days. I personally love the autumn season because the weather is perfect for almost any kind of exercise. You don’t sweat as much as you do during the summer and its like you have a giant a/c in the entire city. And when its cooler we tend to either be too lay to go out and just bum around, or we get motivated to do more and take advantage of the great weather.

Fall Fitness Tips


Photo Credit running in autumn image by Alfonso d’Agostino from

The crisp, fall air makes exercising outdoors invigorating and refreshing. Lower humidity in many parts of the country make it easier to think about putting on your running shoes and going for a run. Even with the change in the weather, you may find it difficult to fit exercise into your busy fall schedule. Make a commitment to working out this fall and improve your fitness level before the cold winter months begin.

Motivate Yourself

Fall Motivation

Fall is a time to recommit yourself to exercise. Take a few minutes to write down some reasons to exercise, such as lose weight before the holiday season begins, improved level of fitness and setting a good example for your family. Set an exercise goal to complete each month. Involve your friends and family and sign up together for a fall fun run as a motivation to keep your fall exercise commitment. If you are new to exercise, begin slowly by walking for 15 minutes every other day. Stay motivated by writing down your accomplishments in an activity log.

Stay Hydrated

Hydrate yourself

The cooler weather may lull you into neglecting to stay hydrated during exercise. According to the American Council on Exercise, you should drink water before, during and after exercise. Even in cool weather, your body needs water. If you are exercising less than one hour at a session, water is a perfect choice for hydration. Longer exercise sessions, such as a long training run or cycling trip, require sports drinks. Avoid drinking alcohol while exercising.

Dress in Layers

Dress in Layers

The weather may be pleasant in early fall — but can change to cool and cold before winter arrives. Be prepared by checking the weather forecast and dressing appropriately. In cool weather, avoid cotton and choose a thin shirt that has moisture wicking properties as your first layer. Wear a thicker second layer, such as a fleece jacket with a hood that you can remove when you begin to sweat. Remember to wear gloves to keep your hands warm.

Plan Ahead

Night Run

In the fall, the days shorten and you may find yourself exercising in fading light or darkness. Wear reflective clothing such as a vest, putting reflective tape on your clothing and using a flashlight. Consider joining a gym to ensure you are not tempted to skip a workout because of inclement weather. Call your mall and ask about mall walking hours. Check out your library’s DVD section and borrow an aerobics or dance exercise DVD.