at home leg workout: do each move for 20 seconds, followed by a 10 second rest. There is one move missing though, which is 180 degree squats (optional): four squats, do a 180 degree jump, then do 4 squats again. If you are advanced, you can do 20 seconds on, 10 seconds off EIGHT times for each move, which gets pretty intense. 

(via tonned-tan-fit)

the art of patience.

It’s been around 2 months since I’ve started regularly working out and eating well, extremely proud of myself—though my mother continuously asks when I’m getting off my “diet.” I’ve always tried losing weight, but it was because of my lack of patience that I’ve always gained the weight back or just gave up. But, now, I realize that slow and steady wins the race. I don’t expect myself to go from two opposite extremes—sluggish to fit—in a matter of a month or two. And I’m learning to accept that. This isn’t a quick fix.

The Hours- Ali in the Jungle

from Nike Women and Positivitees; Believe it, Achieve it, and Become it. You are your biggest motivator, don’t stop.

If you’re trying to reach a goal, just remember, you’re a day closer than you were yesterday. You’ve come this far, don’t give up!