Fitspiration in the Office

Are you working long hours at a job and not having enough time to go to the gym or get enough exercise everyday? This can be problematic, because it is difficult to be efficient in your career when you aren’t physically fit. We came up with seven tips that will help you get in your workout, even when your job is taking up most of your time.

  1. Clean your office. You can burn over 100 calories in a half hour by vigorously cleaning. Your office mates will also be happy with a clean office!
  2. Do stretches under your desk with your legs and ankles. If you need to stretch and be discreet, move around your ankles and legs under your desk to help burn some calories. Fidgeting like this all throughout the day can burn over 200 extra calories and stretching has innumerable benefits
  3. Always take stairs instead of the elevators. Furthermore, park far away from the parking lot every morning, to put extra steps into your walk to the door.
  4. Take the bus to work instead of driving. Walking to and from the bus stop will burn a lot of extra calories and will also improve the environment.
  5. Keep your refrigerator stocked with healthy food items. If you have healthy options to eat at work, you are much less likely to order takeout or food delivery with co-workers. Leave fresh fruit around the office instead of candy.
  6. Decorate the office frequently. Hanging photos, signs and lights encourages movement and stretching which will burn many more calories than sitting and typing.
  7. Lobby for a fitness program at work. “When employees are healthy and fit as a result of receiving regular exercise, they are less likely to stay home due to illness and are more likely to increase their productivity due to having higher energy levels.” –Wikihow If you can convince your employer that their workers will be more effective with gym equipment and breaks for fitness activities, the workplace will benefit overall.

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Fitspo Models who Inspire Us

Here’s a salute to three fitness models who inspire us in unique ways. We consider most fitness models to be ‘fitspo’ because they achieve a level of health and physical ability that requires a large amount of discipline. The women highlighted here not are not only fitspiration because they have sexy bodies and eat healthy, but they convey positive messages to young women as well.

Bikini Model Dianna Forsberg is an award-winning Fitspiration and has inspired many to give up their unhealthy habits and embrace positive lifestyle changes. After close examination of her own unhealthy lifestyle choices, Dianna began a transformation centered around fitness and healthy eating that transformed not only her weight and physique, but also her confidence and energy.

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Dianna Forsberg

“Each day we all have the ability to change our health and fitness, so that our lives are fulfilling and empowering. By sharing my personal journey of transformation, I hope to inspire others to start making lifestyle changes that will positively impact their overall well-being.”  –Dianna Forsberg

Alexandra Wilson does not have the typical weight loss story. In her years before becoming a fitness model, Alexandra struggled with anorexia and bulimia and has used fitness to overcome her low self esteem. We think she is an amazing Fitspo because we also like to promote the mantra “Strong over Skinny”.

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Alexandra Wilson

Last but not least is Mindy Karuk who works hard to promote positive body image without the unhealthy obsessions often found in the fitness industry.  She believes that it is not healthy to get too wrapped up in the lifestyle because “there are those who don’t feel adequate unless they’re constantly updating their Facebook status with selfies from the gym as they prepare for the next contest.” –Mindy Karuk

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Mindy Karuk

Burn those Calories!

Keeping track of how many calories you eat each day is helpful for maintaining good habits, but it is also important to track how many calories you burn in a day.

Did you know that activities like taking a shower or walking your dog for a half hour can burn more than 70 calories? Remaining conscious about your daily activities will help you to incorporate more good habits into your lifestyle.

Remember, the little activities add up! Even if you’re losing little by little, it can still add up to a big number in the end. Some people dream about success, while others wake up and work hard at it!

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We have calculated the approximate amount of calories burned during short intervals of exercise or during everyday activities. You might be surprised to learn that some activities don’t burn very many calories at all, while other activities burn more than you may have thought!

Little Things Add Up!

  • 100 Crunches: 10 calories burned
  • 20 Lunges: 30 calories burned
  • 10 Push-ups: 10 calories burned
  • 1 Minute of Stretching: 5 calories burned
  • 10 Minutes Calisthenic Leg Lifts: 40 calories burned

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Everyday Activities:

  • 1 Hour of Shopping: 150 calories burned
  • 30 Minutes of Sex: 150-300 calories burned (depending on intensity)
  • 30 Minutes of Walking the Dog: 110 calories burned
  • 30 Minutes of Talking on the Phone (while standing): 40 calories burned
  • 30 Minutes of Crafting (activities such as knitting or scrapbooking): 10 calories burned
  • 30 Minute Shower: 75 calories burned
  • 30 Minutes of Typing on Computer: 30 calories burned
  • 30 Minutes of Club Dancing: 160 calories burned
  • 30 Minutes of Socializing at a Party or Bar: 55 calories burned
  • 1 Hour of Fidgeting: 15 calories burned
  • Putting on Makeup (10 minutes): 20 calories burned
  • 1 Hour Playing an Instrument: 50-200 calories burned (depending on intensity)
  • 30 Minutes of Mowing the Lawn: 160 calories burned

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30 Minutes of Jogging (6mph): 330 calories burned
Insanity Workout: Up to 1000 calories burned!
30 Minutes of Jump Rope: 360 calories burned
Hip Hop Abs: 300 calories burned
30 Minutes of Beach Volleyball: 250 calories burned
The Biggest Loser Workout: Cardio Max: 250 calories burned
30 Minutes of Bicycling: 300 calories burned
30 Minutes of Swimming: 200 calories burned

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Non-Cardio Exercises:
30 Minutes of Weightlifting: 200 calories burned
30 Minutes of Rock Climbing: 400 calories burned
30 Minutes of Yoga: 130 calories burned
30 Minutes of Tai Chi: 80 calories burned
30 Minutes of Pilates: 80-150 calories burned (depending on intensity)

Sources (based on 150lb adult): FitClick Livestrong and Health Discovery

Pilates Fitspiration

At Fitspo Net, we love Pilates and want to share some of our favorite equipment, postures and tips for those who want to learn more about this beneficial physical fitness system. For exceptional core strength and a lean, feminine, toned structure, Pilates will boost your strength while shaping you into a goddess.

Pilates has gained popularity because it builds flexibility and strength much like yoga, but the positions can also be modified from easy to very advanced.

Pilates is often used in rehabilitation due to its ability to alleviate pain symptoms through strength.

“Pilates is “a system of movement developed by Joseph H. Pilates in the early 1900s.” A series of about 500 movements are either performed on a mat or specially designed equipment to build strength and flexibility.” –Pure Movement

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“Open Leg Balance”. Learn to do this posture with the Pilates For Beginners Workout DVD

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Learn about Pilates fitness equipment and decide which is best for you at the Amazon.com Pilates Web Store.

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“Pilates is the ultimate mind-body exercise for anyone who wants to tone, streamline, and realign their body without the bulked-up results of more conventional workout methods.” –The Pilates Body: The Ultimate At-Home Guide to Strengthening, Lengthening and Toning Your Body- Without Machines

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“One Leg Circle.” Learn to do this posture with On the Ball Pilates Workout for Beginners


Fitness Tips and Quotes

Girls and women of all ages are motivated by fitness tips and quotes from Fitspo Net! We believe that in any active lifestyle – progress is more important than perfection and the journey is more important than the destination. In the book Eat To Live: The Amazing Nutrient Rich Program for Fast and Sustained Weight Loss, Dr Joel Fuhrman states: “You cannot buy your health; you must earn it through healthy living.”  We agree with Dr. Fuhrman and we also believe that fitness is a continuous process – a journey that extends throughout your lifetime. Below are fitspiration quotes and tips to help you along your journey.

“In the early years women need to focus on bones and men on aerobics” –Dr. Michele Olson, an exercise physiologist with the American College of Sports Medicine

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Tip for those over 50: “Regular strength training revs up your metabolism and helps protect against the bone loss that naturally occurs in your 50s” –Keeping Fit in Your 50s

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“Contrary to popular belief, weight training will not cause women to “bulk up,” but rather will create the properly conditioned muscles that will in turn increase metabolism and promote weight loss, and give women a lean, healthy look” –The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess

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“Too many young, healthy women don’t challenge themselves enough.” –Geralyn Coopersmith, national director of the Equinox Fitness Training Institute.

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“I paint my nails pink because, as much as the sport is aggressive, I try not to forget I’m a girl.” –Crystal Phengsiaroun (female fighter and fitness model)

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“There is no shortcut to fitness. When you exercise, the happy hormone `endorphin` is released. This helps reduce stress. With less time to hit the gym, women must at least go for a brisk walk three times a week” –Suren Joshi (Co-owner of I Think Fitness)

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“Everyone is an athlete” –Stacie Clark

Summertime Fitspo!

Summertime is the season when we show off those six pack abs and strong, lean physique we worked hard for at the gym and trained for with exercising. cardio and strength training all year long. This blog post is dedicated to those who love the warmer months and includes summer quotes and Fitspo photos of fit beach bunnies to help inspire you and keep you motivated for many summers to come. If you love the Fitspiration on our blog, please give us a like on our FACEBOOK PAGE as well? If you love summer Fitspo, check out BEACH BUNNIES on Facebook as well.

Ready for some summertime Fitspiration?

Knowing yourself is the beginning of all wisdom. – Aristotle

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“Life’s a beach and we’re just playing in the sand”

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“Man cannot discover new oceans unless he has the courage to lose sight of the shore.” – Andre Gide

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“We ourselves feel that what we are doing is just a drop in the ocean. But the ocean would be less because of that missing drop.” – Mother Teresa

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“My soul is full of longing for the secrets of the sea, and the heart of the great ocean sends a thrilling pulse through me.” – Henry Wadsworth Longfellow

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“The ocean stirs the heart, inspires the imagination and brings eternal joy to the soul.” – Wyland

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“Why do we love the sea? It is because it has some potent power to make us think things we like to think.” – Robert Henri

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“Because there’s nothing more beautiful than the way the ocean refuses to stop kissing the shoreline, no matter how many times it’s sent away.” -Sarah Kay

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“Total physical and mental inertia are highly agreeable, much more so than we allow ourselves to imagine. A beach not only permits such inertia but enforces it, thus neatly eliminating all problems of guilt. It is now the only place in our overly active world that does.” -John Kenneth Galbraith

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“It’s hard for me to put into words why I like the beach so much. Everything about it is renewing for me, almost like therapy… Beach Therapy.” -Amy Dykens

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Real Girl Fitspiration – Before and After Pics

Everyone loves before and after photos of people who have achieved major weight loss to help get them motivated and inspired to start their own healthy lifestyle program. The internet is full of inspiring stories, photos and even journals of women who have fought against all odds and lost a lot of weight despite societal pressures to eat junk foods and maintain a lethargic lifestyle. We’ve searched the web to find you some of  the best before and after pictures! The girls in the photos below have taken charge of their lives and have committed to healthy diets and active lifestyles. Enjoy the photos and quotes!fitspiration fitspo before and after thinspo

“Instead of giving myself reasons why I can’t, I give myself reasons why I can.”

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“Eating crappy food isn’t a reward — it’s a punishment.” -Drew Carey

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“Never, never, never, never give up.” -Winston Churchill

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“Any experience can be transformed into something of value. Everything depends on the way you look at things. You cannot have the success without the failures.”

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“You’ve got to say, I think that if I keep working at this and want it badly enough I can have it. It’s called perseverance.” -Lee Iacocca

summer fitspo before and after fitspiration

“Thin people don’t clean their plates.”

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“Do all you can with what you have, in the time you have, in the place where you are.” -Michael Kneale

How to Develop Powerful Abs Through Hip Hop Dance

Dancers, particularly those in the Hip Hop genre all seem to have very shapely, powerful abs. So is dancing alone the secret?  The reason dancers have such perfect abdominal muscles is due to high energy movements that burn fat like crazy around the tummy but also because they are working more muscles that what is achieved through crunches alone.  Our favorite fitness trainer, Shaun T has created a revolutionary and inexpensive workout routine which is called “Hip Hop Abs” that you can do from home that will  not only teach you fun dance moves but will also sculpt your abs like in the Fitspo shown below.


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“You’ve gotta dance like there’s nobody watching,
Love like you’ll never be hurt,
Sing like there’s nobody listening,
And live like it’s heaven on earth.”
― William W. Purkey

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“We should consider every day lost on which we have not danced at least once.”
― Friedrich Nietzsche

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“After all, Ginger Rogers did everything that Fred Astaire did. She just did it backwards and in high heels.”
― Ann Richards

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Real Girl Fitspiration with Quotations

It’s been a few weeks since we dedicated a post strictly to real girl Fitspo, so tonight we will indulge you with photos and quotes. Real girl Fitspiration is always a favorite because the images are untouched (not photo-shopped) and feature women who have reached a goal that most of us could also achieve with a lot of dedication and hard work. Some of the past favorite Real Girl Fitspo in the past has showcased women who are muscular, but not in such a way that makes them look like men. Fitspo girls typically retain a very feminine figure, while also achieving amazing strength, versatility, agility and cardiovascular endurance.

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“If I don’t work hard to improve myself, who will?”

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“If it’s not burning, it’s not working.”Emma Watson shows off her lean physique in a sports bra as she goes to the gym for a work out in Pittsburgh

Emma Watson shows off her lean physique in a sports bra as she goes to the gym for a work out in Pittsburgh – “I feel like young girls are told that they have to be this kind of princess and be all delicate and fragile, and it’s bullshit. I identified much more with the idea of being a warrior, and being a fighter. If I was going to be a princess, I would be a warrior princess.” -Emma Watson

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Fitspo Fitness Centers – Specialty Gyms for Women

We all have an image in our minds about what the typical gym looks like. Treadmills, cardiovascular health equipment, kettlebells, weight machines and often times a swimming pool will be the main staples in any fitness center. Trainers will often teach the same aerobic classes, many of which are getting stale and boring among the fitness community. Most of the gyms we visit are cookie-cutter, each one not much different from the former. But what happens when female-centric gyms break tradition and introduce fitness equipment and training that don’t fit the mold of typical fitness centers?

Forbes recently published an article about Flirty Girl Fitness, a gym specifically for women that in addition to offering a full bar in a glitter-coated atmosphere; the fairer sex has an opportunity in this gym to learn seductive yet highly strengthening exercises such as pole dancing and classes with seductive titles such as “GI Jane”, “Babes With Balls”, and “Hottie Body Boxing”.

Ready for some “Flirty Fitness” Fitspiration? Check out this Feminine Fitspo!

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“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – JFK

fitspo pole dance fitspiration

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato

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