but this is also a good one for workouts


2017.10.16 💃🏋 Jazzercise Flip Fusion

Another excellent, excellent workout! This is especially amazing to get so many minutes in peak since this class is mostly strength training, not cardio!  You do one cardio and then three strength routines, one cardio, three strength, etc. So, really amazed by these results.

Also, really happy that my knee and back both seem ok. I stepped in a hole today in the yard and jarred my back. It hurt at the time and worried me, but didn’t seem to mess it up, thank goodness!  I’ve been faithfully stretching my legs and back 5x a week, it seems to be helping.

some simple (but effective) tips when your skin is not cooperating

hi friends, here are some tips i’ve learned over the years that help me keep my skin in check. feel free to add any tips that have benefitted you :) 

  • wash your pillow case! this one can really be overlooked. i change/wash my pillow case once or twice a week, even when i don’t wash my sheets. this really helps makeup and bacteria from building up
  • probiotics. i know some of these supplements can be pricey, but if you can get your hands on some they are magic! i take one everyday. they support healthy gut flora which helps nourish skin, hair, and nails. you can also get probiotics from fermented foods like miso, kimchi, and sauerkraut.
  • vitamin c. so i started taking vitamin c supplements two weeks ago when i was trying to fight off a cold. the next week, i couldn’t believe how much my skin texture had improved. vitamin c is essential for the production of collagen and elastin that keeps skin toned and firm. it also helps regenerate vitamin e in the body (also super good for our skin)!!!
  • eat more foods with vitamin e. foods like avocados, almonds, olives, spinach, peaches, and tomatoes will make your skin v happy.
  • take your makeup off before a workout. i know this one seems so obvious but i honestly just started doing this. normally, i would go to the gym right after class when i still had makeup on. i don’t wear liquid foundation, but i would conceal or powder some areas. recently though, i’ve been going to the gym right when i wake up while my face is nice and clean and i think letting my pores breathe and sweat without the makeup on has helped so much!
  • reduce dairy consumption. for the past week or two, i unconsciously cut out a good majority of the dairy products i typically eat. even though this was unintentional, i began to notice that my skin was looking much more clear. conventional dairy products at the grocery store can contain antibiotics or added hormones that spike insulin in the body, causing breakouts. it can also lead to a rise in oil production that will fuel the breakouts. experimenting to see if this helps your skin could definitely be beneficial! 
  • do not touch your face ever ever..never. just don’t touch your face. you may think your hands are clean but better safe than sorry.
  • sanitize your phone. !!!! think about this bc i think a lot of people forget but there is so much bacteria on that thing. clean your phone screen to reduce the bacteria that could come in contact with your face!

Try to get up early! I know a lot of people who like to sleep in, but I also know some who don’t feel productive if they don’t get up early. Getting up early (and not necessarily super early, maybe one or two hours later than you’d get up for school) on the weekend or on a day off gets you moving and ready to start your day. 

Do some sort of exercise early in the day. It doesn’t have to be intense or a lot, but get moving. It could be anything from an actual workout to just walking to a bookstore or coffeeshop to start your day.

Eat breakfast! If you don’t like getting up early, eating a really good breakfast can make your day. And if you do get up early, you’ll have enough time to actually make something.

Schedule your day. Don’t schedule it down to the last minute, but schedule the big things you need to get done. If you need an alert on your phone or computer to remind you, some good calendars I recommend are: Timepage, Google Calendar, Schoolhub Students(not necessarily a calendar but the best I’ve used for tracking assignments),  and Outlook Calendar(ok so Sunrise was THE BEST calendar app I have ever used but it was discontinued and kind of moved to Outlook).

Write down absolutely everything you need to accomplish. Do this first. It doesn’t matter how big or how small it is, just do it. It might be a pretty long list, and that’s ok. If you have bigger tasks, like writing a paper, break it down further into something like research, brainstorm, thesis, etc. You can further break those down too. The eventual goal is to break down the massive tasks into small, manageable things that you can handle so you don’t feel overwhelmed. 

Prioritize the things you need to do. What I generally tend to do is prioritize the assignments and tests that are coming up first, but if I have a bigger test after them, that can become an equal priority. So for example, if I have a worksheet due first period tomorrow, a quiz fourth period that same day, and a major test two days away, I would do the worksheet first, do about half my studying for the major test, study for the quiz, then finish my studying for the major test. 

Get started on something! Once you’ve got all your ducks in a row, get to work. If music helps you focus, listen to it, or if wearing a comfy sweater helps you destress, wear it. Find what works for you and use it to your advantage. 

Don’t forget to take breaks. Use something to help you time your breaks- I personally like to use forest, but one that I’ve tried and liked is flat tomato. Do something you like during your breaks- your brain needs time to process what you’ve been working on. 

Try to get all of your work done before evening- but if you don’t get it all done, it’s not the end of the world. Use this time for yourself, so watch a good movie, eat dinner, play an instrument, whatever makes you happy. This is your self-care time- you work hard and you deserve it!


I have one notebook for dailies/monthlies and another for collections. I like to be able to keep my collections notebook a bit messy and cross things out when I need to. It’s also good for random lists.

Per Semester

  • key
  • index
  • academic calendar 
  • schedule 
  • course info (professor, times, location, credit hours, etc.)
  • course requirements (pre-reqs to degree)
  • club info
  • volunteering log
  • goals
  • memories
  • grade tracker/paper tracker


  • spending log
  • habit tracker (cleaning, laundry, workout, no spending, meds, etc.)
  • mood tracker 
  • workout log
  • sleep tracker
  • meal tracker
  • grocery lists
  • time log (how much time you spend studying, cleaning, working out, at clubs/volunteering, etc.)
  • social media tracker
  • calendar for appointments  
  • work schedule/hours
  • gratitude log
  • practice log (music, sports, art, etc.)


  • to do list
  • water intake (or other habits not in monthly)
  • weather
  • outfit
  • meals


  • favorite washi
  • pen test
  • inventory of items you collect (books, records, crystals, magnets, etc.)
  • places to go/places you have been
  • breakfast/lunch/dinner/snack ideas
  • good food places in your city
  • recipes
  • packing lists (weekend, plane, etc.)
  • websites you have accounts on (helpful if switching emails later on)
  • academic websites
  • level 10
  • DIYs
  • goals/achievements
  • quotes
  • wishlist
  • bucket list
  • outfit ideas
  • favorite shops
  • films, tv shows, musicals to watch/have watched
  • books to read/have read
  • favorite musicians
  • student discounts (places where you show your ID and get x% off)
~Guys, guuuys...

I’ve just learnt that Ben Affleck:

- has taught himself Arabic

- speaks Spanish and French too

- is so good at doing impressions that when he did one to Morgan Freeman, it was so accurate Freeman told him, “You ever do that again, I’ll kill you”

- won $356,000 by winning the California State Poker Championships in June 2004 - defeating some of the best poker players in the world in the process

- filmed four movies simultaneously in 2001: Pearl Harbor, Jay and Silent Bob Strike Back, Changing Lanes, and The Sum of All Fears 

- began an intense two-hour a day workout regime the day after he was cast as Batman

- received a lifetime ban from playing blackjack at the Las Vegas’ Hard Rock Casino due to his ‘counting cards’ skills

Which tells me:

1. He’s fucking smart. I mean, he can pick up/learn languages pretty well (one of which is Arabic, Damian are you listening and he majored in Middle Eastern Affairs in college) and he is a boss at poker/blackjack.

2. He’s a workaholic. Look, I’ve never made a film (or even a short video) in my entire life, but he did 4 in one year at the same time and I bet he’s done similar workloads throughout his career. Also, see: two-hour a day workout regime for more evidence.

3. He can do good enough impressions to freak the fuck out of God™.


= Ben Affleck is well on his way to being Ultimate Batman

All Hail the mighty Bat!

Originally posted by ageofsuperheroes

(edit: someone didn’t like my previous gif-use due to literal-Superman-bashing, and I agreed. Sorry, I didn’t see Supes little face on the wee gif-screen. Here’s some batfleck just being the best Bat he can)

ignore me creepy internet researching the fuck out of him to get my hands on this info. i needed it to defend myself from absolutely no one. fucking fight me

A 6 Step Guide to Becoming a Productive Morning Person

I’d never been an early riser. However, in the past few weeks, I’ve managed to turn around my schedule from waking up at 10 to waking up around 7, and I’m aiming to get up even earlier than that. There’s something soothing and inspiring about waking up with purpose, and it has made me more productive- and not just in the morning. Using these tips, my time in the evening has also been maximized. 

☀️1. Aim for 7-9 hours of sleep, no matter what. 

Regardless of whether or not you have a huge exam tomorrow, or if you really want to watch another episode, if you’ve decided to wake up at 6 a.m. then you should be turning off the lights at the very latest by 11 p.m. Having enough sleep will make you study more effectively, you’ll be in a better mood, you’ll be healthier- there are several benefits to getting enough sleep. 

☀️2. Do not use technology at least an hour before you sleep. 

This is difficult for many people, including myself. However, it’s really, really important. It’s more difficult to wind down while staring at a computer or your phone- there’s a lot of research regarding the impact of blue light on brain function. Either way, this gives you an hour to relax before you sleep. If you want to still be productive, you can read, meditate, plan for the next day, review notes, do yoga- whatever your heart desires. 

☀️3. Actually get up when your alarm goes off. 

Pressing snooze several times will only get you disrupted rest, and you’ll end up wasting time. Just get up, it’ll be worth it. 

☀️4. Don’t check your phone right away. 

Take a few minutes- even if it’s just ten- and eat breakfast without your phone. There’s a certain stillness in the morning that’s soothing and centering, and you’ll notice it if you relish the moment in the beginning. 

☀️5. Get every day chores done immediately. 

Make your bed, tidy your desk, do some laundry- get those boring chores out of the way before you’re fully awake. You’ll feel relaxed if your space is clean, and if you’ve tackled some of the dull tasks early on. Play some music, and take your time- but not tooooo much time.

 ☀️6. Maximize your time to the fullest.

 Because you’re up early, grab your to-do list and begin to tackle the most important task of the day. Got a huge biochem test right around the corner? Use that extra hour or two you’ve nabbed to get a head start on studying. You can also use your time to get a good workout in, meditate, journal, respond to emails, call loved ones (if it’s late enough in the day); the possibilities are endless. You can tackle academic assignments or, if you’d prefer, use the time for self-care by reading for leisure or exercising. Whatever you do: have something planned, and carry through with it. 

✨there you have it, a 6 step guide to making your mornings more productive. The most important facet of creating a beneficial routine is to define the core purpose of your mornings; aka, WHY do you want to wake up early? Once you can answer that question, creating your plan will become a lot easier ✨ 

xxxxxxx @clarestudieshumanities    

Originally posted by cryinglove

salty-nico  asked:

youtuber AU?

you mean one of my favorite aus???

  • nico does your basic vlog-type videos, just your good old story-telling things, with the occasional ghost hunt
    • like literally walks around a cemetery at 3 am and tries to find ghosts to talk to but ends up getting chased out by raccoons or something tbh and thats the whole video 
  • he lives with Reyna who is also a youtuber and is basically the epitome of Self-Care is Important like ends every video with “remember to drink a lot of water today” 
    • a lot of them are workout tips or her making inexpensive healthy snacks from scratch or makeup tutorials bc self care is having wings so sharp they could kill a man
  • since they live together nico and reyna appear in each other’s videos kind of frequently
    • like nico barely edits any of his videos so sometimes reyna will just walk in while hes filming and they’ll have like a five minute conversation and nico just won’t edit it out
    • reyna likes to force nico to bake with her and usually uses his face for her makeup tutorials bc it’s a lot easier to explain what you’re doing when you’re not doing it to yourself
    • reyna refuses to go on ghost hunts with nico bc she’s convinced he will get himself killed one of these days and with his luck that video will be a livestream
  • Will is not a youtuber bc my boy is busy all the time
    • he lives with kayla bc he can’t afford an apartment to himself and kayla’s the one that introduces him to nico and reyna’s channels and then he binge watches a ton of their videos in like a day bc will could stare at that boys face for 24 hours straight with no regrets
    • kayla and hazel know each other somehow so they set their stupid brothers up on a date
  • will ends up making appearances on both nico and reyna’s channels bc he starts spending like all of his free time with nico
    • like reyna makes a video thats basically just following nico and will around the apartment all day like shes making a nature documentary
    • nico tries to convince will to go on a ghost hunt with him but will values his life
  • sometimes nico stays up all night doing videos and will stays up all night studying so they just,,, sleep. all day.
  • also this is mostly irrelevant to the ship but
    • reyna hates going to the gym so she usually just works out at their apartment and has nico sit on her back while she does pushups (the first time will saw this he filmed it because he thought it was adorable and then reyna put the footage in her next video)
    • eventually reyna’s like “nico you’re too small this isn’t working” so she has will sit on her back instead and nico ends up with a video on his channel thats like twenty minutes long titled “they’re bonding” and its just will studying while reyna does pushups

this seems really long and a lot less solangelo than i intended but they’re there i promise

drop an au in my ask box and i’ll give you a list of headcanons!

If you are anything like me, I love it when Team Arrow gets together for a fitness video. For many reasons.
When they work together we get gems like this and we all fan-out into our favorite fan-outing feels. They are awesome, and by association it makes us feel pretty awesome too. Awww, our OTP are swolemates and we couldn’t be happier about it! Eeeeek!!
Then, we get inspired by it. “I want to do that.” “I could totally do that.” “ I need to find myself a partner so I could try that/do that.”
If you have a partner like this already, you know the strength it gives you. First, accountability, because now your not only doing the workout for yourself but you’re also doing it to help support someone else, and we as humans generally like to help others, it makes us feel good! And we are less likely to quit when someone is counting on us to keep going with them.
Second is the pride factor. You will push yourself a bit further because someone is watching and you don’t want to fail the workout in front of them. Excuses get thrown out because you don’t want to be a whiner. See, everything ends up more positive and encouraging which is extremely powerful in getting things done.
Third is the competitiveness. No one wants to be the weak one, so you at least match each other, and sometimes try to out do each other. And that does amazing things for both of you. You realize just what you are capable of.
My favorite thing about Stemily workouts is how much they compliment each other. Building each other up just makes you want to do more of it. It makes it more fun when you have someone telling you how much of a badass you are when you do it.
So, find yourself a partner. A friend, a significant other, heck I run with my mother-in-law and it’s great! Get to it! You got this!

Originally posted by felicitysmoakq

Meal Plan Tips!

This is what I use as a guide for my diet plan. I am actually pretty picky myself so my diet consists of mostly the same foods all the time, but it’s good to switch it up! The stuff in bold is what I prefer lol like I said this is a “guide” and the key is to make sure you are eating clean and well rounded. My sister wrote this plan for me as she is a personal trainer and nutritionist. Don’t be afraid to be creative and try new things! You will find what works best for you.  


  • Chicken Breast (Boneless/Skinless)
  • Turkey Breast
  • Lean Ground Turkey
  • Salmon
  • Tuna
  • Top Round Steak
  • Top Sirloin Steak
  • Lean Ground Beef
  • Lean Ham
  • Egg Whites or Substitutes
  • Non-fat Cottage Cheese
  • Ahi
  • Pork Tenderloin
  • Filet Mignon
  • Tofu
  • High Quality Protein Powder

**Remember Muscle=Metabolism! Every time you eat protein you are feeding your muscles which speeds up your metabolism.

***BUT don’t over eat your protein and always try to eat the leanest kinds of protein. The more you are working out, the more protein you should have in your diet.


**You can eat as many green veggies as you want all day long!

  • Broccoli-My personal favorite.
  • Asparagus
  • Romaine Lettuce
  • Spinach
  • Carrots
  • Cauliflower
  • Green Beans
  • Green Peppers
  • Mushrooms
  • Tomatoes
  • Peas
  • Brussel Sprouts
  • Artichoke
  • Cabbage
  • Celery-VERY good for weight loss.
  • Zucchini
  • Cucumber
  • Onion
  • Bell Peppers
  • Squash

**Always try to eat fresh veggies! Frozen is ok but canned is not great.

***Try to stay away from corn, it is a vegetable BUT your body can’t process it very well and it slows down your metabolism.


(1 serving=the size of your clenched fist)

  • Red Baked Potato
  • Sweet Potato
  • Yams
  • Pumpkin- Another favorite! Add a little cinnamon and a dash of stevia to kill a sweet tooth!
  • Steamed Brown Rice
  • Steamed Wild Rice
  • Whole Wheat Pasta
  • Oatmeal (plain!!! Not packaged! Add fruit if you can’t eat it plain.)
  • Beans (black, garbanzo, pinto, or kidney)
  • Strawberries
  • Apples
  • Melons
  • Oranges
  • ½ banana
  • Greek Yogurt (nonfat)
  • Whole Wheat bread
  • High Fiber Cereal
  • Rice Cakes
  • Whole Grains
  • Cream of Wheat

**Make sure you cut your carbs out after 5pm and stay away from white carbs (white rice, white bread, white tortilla, etc.)

Good Fat Sources

**Use these sparingly but make sure to include some in your diet. The earlier in the day you eat these is better!

  • ½ Avocado
  • Sunflower Seeds
  • Pumpkin Seeds
  • Cold Water Fish (Tuna, Salmon, etc.)
  • Natural Peanut Butter
  • Almond Butter!
  • Low-Fat Cheese
  • Low-Fat Salad Dressing (Balsamic Vinaigrette or and Vinaigrette is good!)
  • Raw Nuts
  • Olives
  • Olive Oil (Cook with this NO BUTTER!!)
  • Safflower Oil
  • Canola Oil
  • Sunflower Oil
  • Flax Seed Oil (The healthiest!)

**These are your EFA’s (Essential Fatty Acids) the more you workout the better it is to have these because it helps you burn bad fats more efficiently.




**Drink lots of water! Always have water in your hand! You should be going to the bathroom every 15-20 minutes. Lol. DO NOT drink soda or juices or energy drinks. You can drink unsweetened green tea. Your urine should be very light colored.

**Prepare your meals ahead of time so they are ready when it is time to eat.

**Eat every 3 hours to make sure you are keeping your metabolism high! Make sure you are consuming protein every 3 hours.

**Eat before you get hungry!! This will prevent you from overeating.

***Remember no carbs at dinner!

***HAVE A CHEAT DAY! Take one day off a week so that your body has to keep guessing and you don’t plateau. This also helps you stay motivated.


Breakfast: 1 Protein, 1 Carb, 1 EFA (Good Fat)

(3 hours later…)

Snack: Protein Shake (You can also have a handful of raw almonds or veggies)

(3 hours later…)

Lunch: 1 Protein, 1 Carb, Veggies, 1 EFA (Good Fat)

(3 hours later…)

Snack: Protein Shake

(3 hours later…)

Dinner: 1 Protein, 1 Veggie

(3 hours later…)

After Dinner: I always have a protein shake after a workout which is after dinner because I typically go around 8 or 9pm. Also, you can have one if you feel hungry before bed. 

thinktankgoldfish  asked:

South bench pressing Wash. Carolina bench pressing South who is Bench pressing North. Maine who is lifting everyone (and a warthog). Have a good day!

work out squad- or, you’re not a real freelancer until you lived though one of carolina and maine’s insane workouts. they’ve been at this for an hour and a half. maine is on his 273rd push up. Carolina’s thighs aren’t even shaking. i cant draw feet

are you,,,, the anon who’s been super nice to me,,,,,, and really nice and encouraging….?

Masquerade III: The Rules of the Game – Part 7 FINALE (Jungkook x Reader x another BTS member)

One must know the rules of the game, in order to come and play.

!! If you haven’t, please read the first two sagas in this series: MASQUERADE & Masquerade II !! [There will be spoilers if you read this story first.]

Summary: With Club Masquerade’s original hosts “graduating” one at a time, it’s up to the newcomers to pick up the slack and keep the customers happy. And who better to take the reins than the notorious Red Mask’s prodigy, Jeon Jungkook. But things become a bit difficult when you come into the picture, with your desire to do research on the rules of love and dating through your experience with your host. Will Jungkook be able to satisfy your curiosities… or will someone else?

Jungkook x Reader x BTS member [Read on to find out who >:P] (ft. Jimin & Hoseok)
CEO au, Host au, Cop!Kook au
Fluff, Mild angst, & Smut

Parts: 1 | 2 | 3 | 4 | 5 | 6 | 7 (Finale)

A/N: FINALLLYYYY! I PRESENT TO YOU THE LONG-AWAITED (and pretty insanely lengthy) FINALE TO THIS SERIES!! Thanks again for being so patient and supportive during a rough few weeks :) I placed a “Keep Reading” link so as usual if it isn’t opening, shoot me a message ~ Good luck & Enjoy!

Originally posted by myjaebutt

Originally posted by mrspreadinglegsjungkook

          You yawned and rolled over, feeling soft covers encompass your body as you did so. You smiled, silently praising Jungkook for not leaving you without a blanket. But the silent serenity you were experiencing was suddenly disrupted by the feeling of someone else shifting beside you, and a familiar yet unexpected grunt was heard shortly afterwards. Hurriedly, your eyes flew open and your hand had to clasp over your mouth to prevent yourself from screaming.

           There, in front of you, was none other than a shirtless Kim Namjoon.

           Your eyes widened, trying to make sure you were in fact, wide awake. And then, as you tried to piece together the current situation, vague fragments of last night began flitting into your consciousness. Slowly, trying not to make a noise or stir Namjoon awake, you grabbed your phone from the bedside table. Your hands sped across your keyboard angrily.

           Y/N: “WHY AM I IN BED WITH NAMJOON??!”

Keep reading

anonymous asked:

do u have any tips for people who have never worked out before to start being active ?

Well i’m definitely not a fitness expert (*cough* ask @studyfitaustria for tips tbh *cough*) and I mostly do cardio (running) but here’s some stuff you can do:

  • Put together a killer playlist with songs that you’re enjoying atm (preferably upbeat ones whose beat best matches that of the workout you’ll be doing).
  • Watch fitness vlogs and subscribe to fitness youtubers - specially watching them like one hour or so before your workout is really motivating.
  • Include your workouts in your schedule
  • Find a gym or running buddy - self explanatory, it really helps with accountability. You’ll probably end up preferring working out by yourself once you’ve been doing it for a while though.
  • Set small achievable goals - when I first started running four years ago my goal was simply being able to run 30 minutes without stopping so that I could pass gym class and that kept me focused and stopped me from giving up. Your goal can be anything - running a marathon (I’ve heard this works really well as a goal), lifting a certain amount of weight (or you know, doing an actual full push up with good form. That’s my current personal goal actually), doing a certain exercise x times…
  • Find a workout you love - I’d say try everything and don’t do workouts that you hate but also give it time? Like I imagine that you can easily fall in love with zumba and stuff like that but with stuff like running and swimming it does take time to get hooked
  • Also I think this is pretty intuitive but start out with small workouts and increase their duration and intensity little by little
  • If you plan on going for runs outside, get those earphones that have like rubber hooks that go around your ears.
  • Find something to think about - this sounds weird but like I’ve talked to people who go for runs regularly and we all agree on this - you need to find a storyline to follow or something to keep your mind on. If you’re a writer, you can follow one of your characters or dream up weird scenarios for yourself and imagine the outcome or maybe reflect on a real life situation you’re currently going through (storylines work better though).
  • Eating carbs 1-2 hours before your workout helps so much. Apparently so does drinking caffeine but I’m always drinking tea anyway so I can’t personally attest to that. Also drink a lot of water because dehydration can hinder your performance.
  • Don’t force yourself but do challenge yourself - Whenever I want to run for longer or increase the number of times I repeat a certain exercise, I don’t like to think of it as ‘you have to do it’ but as ‘let’s see if i can do better than yesterday!’ and I find it really helps.
  • You don’t need to get workout clothes right away but if you plan on doing cardio and sticking to it, actual good running shoes are the one and only absolute essential. Make sure you are going to keep doing it before you get them through (or like you know, get them now and use them to guilt trip yourself into doing stuff)
  • For the love of god take the time to stretch. Rushed stretching can actually do more harm than good so if you don’t know what you’re doing look up a stretching routine on YouTube and follow along.
  • Drink water after you work out! You just lost a whole lot of water (about 500 ml is the standard recommendation I think).
  • Be aware that you’re probably going to have to increase your protein intake.
  • If you do cardio without toning, you will apparently burn muscle, which you don’t want. But um honestly don’t take my word for this because I’m not 100% sure.
  • If you plan on working out in the morning, leaving your workout clothes somewhere you can see them as soon as you wake up really helps.
  • Lastly, don’t rub your face with a towel or anything after working out, just wash it. Otherwise you can aggravate your skin.

Ahh idk this is really not my thing, if anyone has tips please let us know!

anonymous asked:

Gyms? How to set up a membership, any tricks to get a discount that you know of, what to do when you're there, how not to feel awkward, dealing with creepy guys, etc?

Finding Mr. Right

1. Set your priorities. Before doing any legwork (ahaha) decide what YOU are looking for in your gym. Here are some things to consider:

  • How far are you willing to travel?
  • What workouts are you looking to do?
  • What time do you want to exercise? 
  • What is your gym budget?

2. Start researching. Once you have your baseline wants and needs decided, start doing some research on your local area gyms. Now that you’ve already decided what you’re looking for, it’ll be easy to cross of gyms that don’t fit your criteria. Try to find at least three venues that appeal to you.

3. Free trial/discounted trial. Nowadays, most gyms offer free trials or discounted trials. This gives you an opportunity to scope out any amenities or disadvantages while getting a cheap workout. If you are nervous about going to a new gym alone, convince a friend to go with you. Don’t sign a contract until you’ve sampled the goods! I’d also advise you to cross any gyms off your list that won’t give you a trial.

4. Ask about fees. During your free trial, consult with a gym employee and find out exactly what you will pay as a new member. Don’t get a ballpark amount, have them calculate the exact expense. If they can’t give you an exact expense, run. Ask:

  • Are there any discounts that you’re eligible for? Are there student discounts?
  • Are there different bundles that the gym offers, or is it a flat rate?
  • Are there extra fees like equipment fees or locker fees?
  • Is there a rewards program?

5. Decision time. After sampling different gyms in your locale, decide on the gym that best fits your needs. Is price more important than distance? Is there a gym that is close and cheap?

Creating Your Routine

1. Research. Dig around on the interwebs and check out different workouts. Do you care more about core strength or building muscle? Do you want to increase your mile speed or your endurance? Ask your fit looking friends or coworkers what workouts they enjoy.

2. Trial session. During your free or discounted trial, try out some of the different machines. If you are unsure of how a machine works, ask an employee so that you don’t inadvertently hurt yourself. Observe the environment around you. Is it calm? Welcoming? Productive?

3. Plan it. After researching and trying things out, come up with a fitness plan. In my experience, it’s more effective to plan out every moment of your workout so that you don’t give yourself any time to twiddle your thumbs. Make sure to alternate exercises and to allow yourself fifteen minutes to warm up.

4. Try it out! After registering at a gym, try out your new routine. Allow yourself the space to tweak anything that doesn’t feel right. It’s okay to start slow, be confident that you will eventually build all the strength and skills that you desire. It’s more important to leave feeling proud of yourself and excited to come back than it is to go home feeling miserable and upset. 

5. Set a goal. Set a goal for several months down the road, based on what skills you would like to improve. Choose a specific day, and decide to treat yourself on said day if you accomplish said goal. The goal can be as simple as going to the gym twice a week, or as complicated as losing five pounds. Just make sure to properly reward yourself at the end of that time, a small incentive to keep you going!

Doing Your Own Thing

1. Bring your tunes. Make yourself a Barney Stimpson “All Rise” mix to get yourself pumped for your workout. The right music can set the tone for productivity! This will also deter strange men from talking to you, and if they try, just ignore them and pretend you can’t hear them or that you can’t speak English.

2. Buddy up. The buddy system is a great way to help motivate you to keep returning to the gym. Find a willing friend or coworker (key word is willing here, don’t assume that this will be the one time that you friend who always bails comes through because I promise you they won’t) and sign up with them. This can also help you feel more comfortable in your surroundings. 

3. Gather your materials. Don’t drop big bucks on gym accessories before you’ve even solidified your routine. Newbies do not always make the most informed purchasing decisions! Use a pair of old sweatpants and a ratty shirt and workout in these until you know what feels good for your body. Maybe your reward at the end of a couple months is upgrading to new materials? Always, always, always bring plenty of water!

4. Safe. A gym is a place for you to feel safe and productive. If somebody is bothering you, talk to a staff member about it ASAP. If the problem persists, talk to a manager about getting a refund and move to a more comfortable space. It’s not worth spending money on something that makes you feel uneasy, there are lots of other gyms out there that will offer you the peace of mind. You can’t expect results without peace of mind.

5. Remember. The gym is a place to get motivated! Everyone there is in the same position that you are in, and nobody is going to waste their money by focusing on you instead of their workout. Stay present, care about yourself, and do others the same courtesy that you want done to you!

PS: Most colleges have gym facilities that are absolutely free for students! Don’t assume that just because its your college that it’s not a “real gym”. Try it out! Hope this helps!

Why is learning German so hard?

German is considered a complicated language to study by English speakers, with its enormous words, four noun cases and three grammatical genders. On top of that, the pronunciation gives your tongue a good workout. We decided to breakdown the main culprits responsible for discouraging people from learning German!

Words with their own zip codes

Originally posted by drewshields

Compound words exist in many languages, but German’s grammar construction in particular lends itself to easily tacking on parts to make single words stretch across a page. One of the best known compound words, Donaudampfschiffahrtsgesellschaftskapitän, is made out of four words pieced together to mean a “Danube steamship company captain”. Why say it in four when you can say it in one? That’s German efficiency right there but also a challenging translation for non-native speakers!

Six ways of saying “the”

You’re finally gaining ground on attaching articles to words and BOOM—you discover the four cases of German grammar. Depending on whether or not an action is occurring that involves the noun, the noun changes case. You would know it from rare instances in English, like the difference between who and whom. Moreover, the articles not only differ because of the gender; they also change because of the case.

Expressions with contrary meanings

Originally posted by chelseasinsight

Sometime you just have to gauge by context what a German wants to tell you as phrases take on multiple meanings. For instance, there is the expression “Haare wachsen lassen” which means “letting the hair grow” and “remove hair with wax” at the same time.

Words with several meanings

Originally posted by n-wordbelike

The word “Bitte” alone can be used in a plethora of situations.  The meaning varies from a polite “Pardon” to a reaction of disbelief.

Workout Log 5-10-17

Today, I did something a bit different. Now that I’m getting a lot more serious and consistent with my routine, I’m starting to move away from the machines and focus more on dumbbells/barbells and learning some different moves and upping dumbbell weight more. Some of the machines will stay in my routine because I’ve found some are really quite good at their intended muscle group, but I feel overall that dumbbell/barbells get that feeling you really want–where you have to push your muscles to perform at the end of the set.

So, what I tried out today was a bicep and triceps routine. Tomorrow I’m going to do chest and shoulders. Friday, abs. Saturday, legs and back. Weekends, as they have been, will be longer and more thorough routines. Playing it by ear.

I also went ahead and recorded my morning walk onto this Fitbit record. I usually do treadmill warm up, but I didn’t know how long it would take this morning so I skipped it. I only have 30-40 minutes to spare at the gym before the work time rush begins, but it turns out I could probably still use about 5-7 minutes on warm up. 

Dumbbell Bicep Curls: 15 lb dumbbells 3 x 12 
Hammer Curls: 15 lb dumbbells 3 x 12 
Supine Bicep Curls: 10 lb dumbbells 3 x 12  (these were awesome)
Triceps Extension: 20 lb dumbbell (single) 3 x 12 
Triceps Bench Press: 12.5 lb dumbbells 3 x 12 
Cable Push Down: 40lbs 3 x 12 
Push Up: 35
Triceps Dips: 3 x 12
Walk Outside: 25 minutes ish

Playlist Picks: Y’know? I haven’t listened to Revelations nearly as much as some other Audioslave albums, even though I’m properly obsessed with their debut–but, there are some really good songs on it. Listening to “Moth” this morning. It’s soft, yet hard at the same time and I’ve always loved that quality in Chris Cornell’s singing. This is also an underplayed song from one of my favorite Guano Apes album. No more, though. “Wash it Down” is frickin’ awesome.

And, the story of this HR graph is “Drop me off at the corner, I’ll walk.” When you’re really into it and sitting is just killing your mood. 😄

I’m tryna be a buff muscle bro. But I’m actually a soft cuddle bro.

anonymous asked:

sorry to bother, but do you have any evidence on-hand for that Foods To Eat [before/after/to (do/thing)] post sourced to you? i'd like to think it's accurate information but considering it's just claims with no supporting evidence, i'm dubious. thank you!

The What to Eat post contains 12 snippets, therefore which one are you referring to? Are you referring to all 12 or one in particular?

I will start by saying that all 12 snippets come from The Fitness Café, they have over one million followers on Facebook where the vast majority of their content is posted I would be surprised that a network with such colossal following promote “dubious” information. That said, FYI one of the Fitness Café founders actually lost 48lbs in one year and is on his way to completing his first half marathon; unquestionably I am certain he’d be more than happy to hear your concern/feedback regarding his webpage content. Withal, there is a contact us section through their main website or you can also contact them through their FB page if you want to further verify with these guys!

As for evidence, obviously I cannot speak on behalf of the Fitness Café founders, but I can certainly throw in my 2 cents!

If you have been following me for the past 6 years, one thing you learn about me through my blog is that I am a huge advocate of Hippocrates, the father of medicine motto and philosophy; “Let food be thy medicine and medicine be thy food”. In other words, “you are what you eat”! Considering that every 35 days your skin replaces itself and your liver about a month with new cells coming from the foods you eat there is no doubt what you eat literally becomes you! The food you ingest can be either the safest and most powerful form of medicine or the slowest form of poison.

Continuing in the same vein, it is also no secret eating a nutritious daily diet is important to maintain good health. Consuming a variety of foods helps to get the daily vitamins, minerals, protein and energy necessary for feeling your best. Many fruits, vegetables, and unprocessed whole foods have properties that can benefit our health. Studies in the past decade have taken nutritional research beyond protein, carbohydrates, fats, vitamins and minerals. Chemicals in the plants called phytochemicals have been a specific focus in the past decade, offering benefits such as cancer prevention, cholesterol reduction, and hormone regulation, to name a few.

There is truly a cornucopia of nutritional benefits that have been discovered. Since the post in question is way too long I will evidently not elaborate on all 12 snippets. 

Before elaborating on some of the information contained in that post I’d like to give you a bit of a background about myself since you didn’t seem to mind reading the about me section on my blog (no pun intended). 

I’m Stephanie (you can call me Steph), I used to be a class 2 obese teen who lost 70 pounds on her own (no personal trainer, no nothing), went from 220 lbs. to 150 lbs. during my first year of college mainly by undertaking running. Long story short, running became more than just a hobby with time (obviously), so after college I decided to give it a shot and try out for the varsity track and field team. I became so passionate with everything surrounding health that I decided to add a minor in social sciences of health during my undergrad. The rest is history, that once obese kid is now a Canadian Interuniversity Sport (CIS) tracklete – FYI I am a short distance runner. All that to say, I am not just a random anon posting about health and fitness, I actually live it, breath it and studied the subject. 

Going back to the subject, as a varsity athlete and an avid runner the information contained in the Foods to eat section for: muscle gain, running, before and after workout seems to be correct to me. I can’t think of any fellow sport mate who’d say otherwise.

For example, the what to eat for running sections makes mention of quite a few carbohydrates -  if you are an athlete not only a runner you understand the vital role these micronutrients play when it comes to performing. Healthy carbohydrates of course such as grains (brown rice), sweet potatoes, bananas (such as indicated in the post).

If you are familiar with the world of running, it should be no secret to you that most runners know they should eat pasta, rice, potatoes, or other high-carb foods before a half or full marathon (which is known as carbo-load). After all, carbs are a great source of energy, and you need a lot of energy to cover 13.1 or 26.2 miles. Having said that, if you are unfamiliar with Carb science I would recommend you read on it, it’s very interesting.  

A bit of carb science:

When you eat a bowl of spaghetti, most of the carbs are stored as glycogen in your muscles and liver. Glycogen is your body’s most easily accessible form of energy, but it’s not the only source. During a half or full marathon, you burn both glycogen and fat. But the latter is not as efficient, which means your body has to work harder to convert it into fuel.

When you run out of glycogen during a race you hit “the wall.” Your body has to slow down as it turns fat into energy. Proper carbo-loading—or filling your muscles to the brim with glycogen—won’t make you faster, but it will allow you to run your best and, if you race smartly, avoid the wall. Obviously, as mentioned above you have to choose wisely and select the proper carbs.

I personally like to stick to same carbs, sweet potatoes, plantains and berries, but runners don’t need to be so restrictive. Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all easy-to-digest options. Many fruits are high in carbs but are also high in fiber—and too much can cause stomach trouble midrace. Bananas are a low-fiber choice. And you can peel apples, peaches, and pears to reduce their fiber content. Throughout the years, I have posted several posts about carbs for runners on my blog.

Moving on, as for the muscle building snippet, I think it is pretty obvious that the foods mentioned contribute to muscle gain. All of the foods contained in the post below are loaded with protein, so I really don’t see why the information would be regarded as “dubious”. As a matter of fact, I can’t think of anyone knowledgeable about fitness and nutrition who’d think otherwise. Protein is a major micronutrient when it comes to muscles growth. Protein is made up of amino acids and amino acids are the building blocks of your muscles and body. Without them, it would be impossible to build, repair or even maintain muscle tissue. Protein is made up of carbon, hydrogen, oxygen and nitrogen. Having a sufficient amount of protein will put you in a positive nitrogen balance, or an anabolic state. Being in an anabolic state will allow you to build muscle. Protein is even described as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.

As for fruits/vegetables I supposed the Fitness Café may be alluding to plant-based protein foods or carbs. A lot of fitness novices make the error of cutting carbs from their diet thinking it will help their muscles grow faster which isn’t the case at all.  As effective as high-protein diets are for losing weight and athletic performance, you still need carbs and fat for maximum muscle growth (all micronutrients). As seen above, your body uses carbs for energy during exercise. If your cache of carbs is low, your body will use protein as an alternate fuel source, and your muscles won’t grow as much as they would if you were feeding them a cocktail of protein and carbs. As for the fat, it’s vital for the production of muscle-building testosterone. (Studies show that guys who eat higher-fat diets also have higher testosterone levels). Good carbs can be obtained from a variety of vegetables and fruits.

Speaking of protein, if you paid attention to the content of the post you’ve portably noticed that protein shakes/bars and foods are mentioned in the after/before and muscle gain section. One of the most important things you learn when getting seriously into fitness is the crucial importance of proper supplementation pre-and post-workout.  Although it can vary by brand, most experts recommend taking protein in two servings: one an hour or so before your workout to tank off your body’s energy reserves, and another dose immediately after you work out to help repair muscle damage and fuel the growth of new muscles.

As a woman, I would like to also comment of the pregnancy section before concluding. Although, I have no intention of getting pregnant anytime soon, I have been reading a lot about healthy pregnancy lately and the foods showed in that section as well seems pretty accurate to me based on my readings. For example, leafy greens such as spinach have high levels of folate and iron, and kale and turnip greens are both good calcium sources. These minerals are important during pregnancy. Furthermore, all women need 10 extra grams of protein a day during pregnancy (for a total of at least 60 grams); beans and lentils are an excellent source, with about 15 grams per cup. They’re also high in fiber, which helps to combat constipation. And 1 cup of cooked lentils meets half of your daily folate requirement. Moreover, considering that many women develop aversions to meat while pregnant. Eggs are an excellent alternative protein source, since they contain all the essential amino acids your body needs. I also really like the fact that they mentioned lean meat because during pregnancy a woman’s iron intake needs to double so it’s important to include plenty of iron-rich foods now.

I could go on and on and give many examples, but I think you get it now. I invite to read more about health, fitness, wellness, everything surrounding wellbeing in general. Do I agree with everything Fitness Café mentioned yes and no, the world of fitness is always debating on various topic! There are a few things I would have added/changed, but overall for starters I think it’s a great post.


Let Food Be Thy Medicine:


Seventeen’s Reaction To: Their S/O Being Muscular!

Svt reaction to their S/O having more muscles than them !

Lit, let’s do this!


  • Would be baffled at how strong you were. Is the type to try and show off his own muscle. TBH he’d be happy that you’re so fit and would probably take you to the gym with the guys. 

Originally posted by pabospoiler


  • He would completely let you have that trait! He would be your number one supporter whenever you two workout. Would probably ask for your help when moving things around the house.

Originally posted by niaahoran


  • Would be blown away by them. I don’t see him being the type to one up you, but more like Jeonghan and just let you be you. He’s another big supporter of you.

Originally posted by hoon-seok


  • TBH he’d probably be a lil intimidated over the fact that you were so muscular. Now he would give you props for being so dedicated on being active! Seeing you might motivate him to gain a few more muscles.

Originally posted by 12fools


  • This awkward lil bean would be blown away by your muscles every single day. Now it wouldn’t motivate him to become active, but it would cause him to eat a lil healthier. Would also be the type to be your moral support while at the gym.

Originally posted by visual-17


  • This boy is always active, so your muscles would just motivate him even more!! He would love to go workout with you. You two would be the extreme power couple while in the gym tbh.

Originally posted by hosoeks


  • Would be a lil sad about how strong you were. I feel as if he would enjoy being the stronger one in the relationship, but he wouldn’t let your strength bother him too much. He would still show you as much support as possible.

Originally posted by withjunhui


  • Wouldn’t be too bothered by how strong you were. But you est believe that he would workout way more often to reach your caliber. Would always compare muscles to see how close he was.

Originally posted by wonnhao


  • Would be lightly intimidated by your muscle, but would embrace them. You’d probably motivate him to also workout more. He’d constantly ask for tips to becoming stronger.

Originally posted by minghaon


  • This ray of sunshine wouldn’t be too intimidated by your extra muscle. In fact he’d probably encourage you to keep your muscle. Is also the type to support you no matter what.

Originally posted by pabospoiler


  • This boy would sass you so much for being stringer than him. He’d constantly tease you, in a good way, over how strong you were. Would also support your active lifestyle.

Originally posted by 001liuqi


  • He’d be another one to let you take that spotlight. Would probably squish at them softly whenever you’d come home from the gym. He’d be okay with you being a lil stronger than him and would support your active lifestyle.  

Originally posted by bubblehamu


  • Would be a bit intimidated as well. Is the type to be highly motivated after seeing your muscles. He’d constantly go to the gym with you so he could be as fit as you.

Originally posted by wonnhao

Had lots of fun doing this request~

Please keep sending in your requests!

- Admin Ryn


It’s been such a great and productive Monday!! Lunch with my former boss was lovely and she was so happy with the meals and books. We went somewhere new-to-me called La Bodega and had paella and some fantastic sangria!! 😍

I ran some errands including finally going to pick up some makeup replacements I’ve been needing. I usually order that stuff online because I DREAD going in stores like Neiman Marcus, but in this heat I worry it would be ruined in the shipping process. (Ultimate in first world problems over here, I know. 😞) I also traded in books at Half Price Books and got new ones!! I only spent $3 for that stack!! 🙌🏻 📚

The husband got me this tank top from one of our favorite bars…so new workout shirt meant I had to go to the gym, right? I decided that my foot has been feeling better for a while, so I could try dancing again. So far, so good!!! I’m SO glad!!! I love dancing and I’ve been missing it!

I came home and the husband was already home–he’s NEVER home by 5:30! I was all glad to see him…until the first words out of his mouth were, “So what are we having for dinner?” I told him, “Um, if you don’t want to die today, you’d better try greeting me a different way there, (husband’s nickname).” Lucky for him, he did because I had a really delicious dinner planned and it would’ve been a shame to have to kill him and eat it all myself. 😉 Sometimes these men in my family need a little direction…fortunately, I’m more than happy to provide it. 😂😂😂