"

That little glimpse of light
Makes that diamond really shine.
And you already are a star
But Unless your flawless
Then ya dynasty ain’t complete without a chief like me.

Partner let me upgrade you

"
"That little glimpse of light
Makes that diamond really shine
And you already is a star
Unless your flawless
Then ya dynasty ain’t complete without a chief like me
Partner let me upgrade you"

You should follow me on Instagram @tonnie_tee … I’m hella fun

Follow That Ish

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FOLLOW THAT

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(Source: hecticity, via gofuckingnuts)

beccafit4life:


Another great article for my half marathon training. I have been adding hill running on my runs. Honestly, I do love hill running because it also gives me that lifted booty :)… and my half marathon is in 25 days!!!! Aaaaahhhh…. :D

Have a great training, everyone!


HEAD: “Keep your head and chest up. Don’t slouch,” says Olympian Adam Goucher. Attempting to “grit out” a hill, many runners put their head down, which wastes energy by throwing off their form.

EYES: To keep your body upright, “fix your eyes directly ahead of you, not down at your feet,” says cross-country champ Lynn Jennings. “You will sleekly move up the hill.”

HANDS: “Keep your hands loose, no fists,” says Jim Schlentz, who coached Olympian Kate Fonshell. Loose hands help your whole body stay relaxed.

LEGS: “Push your legs off and up, rather than into, the hill,” says Goucher. This helps you feel “light,” as if you’re “springing” up the hill.

GOING UP: Run the first two-thirds of the hill relaxed, then slightly accelerate the last part, while carrying your pace over the top, says Schlentz. “Don’t push too hard at the bottom of a hill,” he says. “Then you’re dead at the top.”

BRAIN: “Visualize the crest of a hill 20 meters beyond where it really is, so you run to the top-and keep going,” says Jennings. “I would tell myself, ‘Up and over, up and over,’ and would not relax till past the top.”

TORSO: “Lean forward,” says Jennings. “It maintains momentum.”

ARMS: Coach and marathon champ Alberto Salazar emphasizes accelerated arm action to drive up a hill: “Concentrate on overusing the arms to really power up, so your running almost simulates sprinting.” Your arms should form a 90-degree angle at the elbow, and swing straight back and forth, not across your body.

FEET: “Get up on your forefeet and take shorter strides,” says Jennings. “Run with punctuation.”

GOING DOWN: “Your feet should land underneath you,” says Schlentz. “This produces minimal shock on the body.” A shortened armswing will help shorten the stride.

WHY BOTHER?: Strength, efficiency, endurance. A study published in the Journal of Biomechanics found running on a steep grade at a fast pace achieved greater “muscle activation” in the legs and hip area than running at a slow pace.

SHORT ON TIME: Short hills provide maximum training effect with minimum injury risk, says elite coach Brad Hudson. Start with three or four repetitions up a hill about 60 to 80 meters long at top speed. Recover fully between runs.

DISTANT MEMORIES: Longer hills teach the body to recruit muscle fibers when they’re fatigued. “This helps you develop a kick,” says Hudson. Start with three or four reps of a hill 300 to 600 meters long. Recover fully between runs.

the-absolute-funniest-posts:

lulz-time:
Do you remember this picture?
Reblog>Click the picture> And see what happened!  YOU’LL BE SURPRISED!  ounww
Lovely :’)
yayyyyy
god bless that ladyy
At first:

Then I reblogged and clicked the picture:


That lady deserves a medal.

god bless you miss <3
awwwwwwwwwwwwwwww
OMNGGGAEGADHGKJ

the-absolute-funniest-posts:

lulz-time:

Do you remember this picture?

Reblog>Click the picture> And see what happened!  YOU’LL BE SURPRISED! 

ounww

Lovely :’)

yayyyyy

god bless that ladyy

At first:

Then I reblogged and clicked the picture:

That lady deserves a medal.

god bless you miss <3

awwwwwwwwwwwwwwww

OMNGGGAEGADHGKJ

(via the-absolute-funniest-posts)

muscle-man-ben asked: You have a great story, I tell my story all the time and people tell me how inspiring I am. So when I find someone that can inspire me it makes me smile :)

brilliant! thank you so much

Anonymous asked: Love your tumblr and best of luck. p.s. you are very attractive too eh...

<3

inspire-to-fitspire asked: you look FANTASTIC! xx

THANKS!

tiangtlho asked: Hello thank you for the follow! Just read some stuffs on your blog hehe. Amazing progress! :)

Thank you so much!! Appreciate the positive feed back xo

caldickie-deactivated20120811 asked: thanks for the follow and the reblog! love the Eric Thomas quotes :) following back!

I love him too!

Anonymous asked: Hi! Is it really okay to cheat one day of the week? What is the proper way of cheating your diet in a healthy way?

I believe everything in moderation is ok, I have a specific “cheat day” I go out have cheese cake, or cookies and lattes, something yummy and make it a positive experience. Associate good feelings to “cheating” don’t sit at home crying wishing it was Sunday so you could shove a box of cookies at home alone down your throat. If your not happy or making yourself happy by the way you are living you will never be successful. A piece of cheesecake every week never made a healthy active person fat!

Fitsporation! Some personal growth for sure

Fitsporation! Some personal growth for sure