custom workout

Hi friends! Today I’ll be sharing with you a list of apps that I’ve found useful in my life as a student. I’m currently in my second week at community college and adjusting to that #collegelife. A lot of these apps are helpful for both high school and college students while some pertain to living on campus/ meeting new people. This is not a comprehensive list by any means, but I hope you find some new apps that may have some purpose for you!



an app a lot of you probably already know about, forest allows you to set a timer for long you want to be productive and stay off your phone. In that time, a tree grows and is placed in your digital forest. If you go into another app during the time, however, the tree will die :(


- a well-known language learning app, duolingo is simple to use and focuses on words and sentence structure in your target language.


similar to duolingo, but has a larger database of words and generally more to it. try both out to see which you like more!


a classic/ essential! create notecards and use a variety of methods to study them. my favorite part is that you can input your next test date and it will create a study plan for you and remind you to keep revising until you’ve mastered all the concepts.

I would also recommend downloading the app for whatever your school’s online learning platform is (if you use one). It’s so helpful to be able to quickly check what assignments you have due, check grades, and message your instructors right from your phone.


Cronometer- a simple and very comprehensive food tracker that has every food you can think of and shows you every macro and micronutrient you’ve consumed. it is important to make sure you’re consuming the proper amount of nutrients and this is the only app i’ve found that is free and shows you everything. there is also a place to log your weight and other biometrics and see trends over time.

Lifesum- another food tracker that gives tips on how to be healthier. beautiful interface and easy to use, although more in depth features require a membership.

MC- my cycles is a period tracker that allows you to input your flow, symptoms, mood, and any medications to effectively track your period with a simple and beautiful interface.

Foodstand- a great app for tracking nutrition, fitness, and water intake goals. all you have to do is draw a checkmark on the screen every time you’ve taken a step towards your selected goal!

Stop, breathe, and think- a fantastic meditation app! Input how you are feeling mentally and physically and the app will generate a list of guided meditations for you to choose from.

Sworkit- strength, cardio, flexibility, and yoga workouts, many of which don’t require equipment and are dorm friendly. you can even customize your own workout with your favorite moves!

Waterminder- water and liquid tracker, there’s all there is to it!

LaLa Lunchbox- this app is geared towards little kids but it allows you to create a meal plan and put foods from each category into your “lunchbox” to create an easy and healthy meal. depending on what foods you select for the week, the app generates a shopping list as well! this is so important to me since i commute and there is nowhere on campus to buy food.


Sleeptown- from the same developers as forest, you input your bedtime and wake up time and leave the app open while you sleep (your phone can be turned off). while you sleep, a building is constructed and added to your town. if you go to bed too late or go on your phone, the building is destroyed. it has an alarm in app and helps to develop a consistent sleep schedule.

Carrot Alarm- this app was KEY for me back when i had trouble waking up in the mornings. basically, the AI robot screams at you and forces you to perform certain tasks in order to turn the alarm off. I wouldn’t recommend if you live in a dorm unless your roommate is on board.

Sleep Time- a sleep tracker that monitors your breathing and movement to determine the best time to wake you up so you don’t feel groggy in the morning.


Heyy- this is such a fun app for when you’re making connections with a ton of new people. Input any contact information and social medias into the app and when you meet someone, you select which information to share with them via airdrop. makes meeting new people so much easier!

Spaceteam- a fun game that requires multiple people to safely guide a spaceship through the galaxy. great for in the dorms when you and your friends want something silly to do, also great for making new friends!

1 Second Everyday- simply film one second of video everyday and the app compiles them into a single video so you can look back on all you did in the year.


Productive- to do list and habit tracker with a simple and modern interface.

Thinglist- one list for all your tv shows, books, places, and other bucket list items.

Pinterest- find links and photos for studyspo, study tips, life hacks, style ideas, recipes, and sooo much more! you can organize them into “boards” so you can always find what you’re looking for.

Daily Budget- input your weekly income (or how much money you’ll allow yourself to spend in a week) and the app divides it among the days in the week. whenever you spend money the app deducts from that day (and the next if you spend too much) and any money you have left carries over to the next day.

Starbucks- the Starbucks app is great because it allows you to digitalize your gold card (spend $75 and get a free drink or food item) and gift cards, place mobile orders, and partake in challenges to earn more rewards.


Youtube- pretty self-explanatory, but you can find so many tips for school, life, health, etc. on youtube!

Google Photos- free up phone space by automatically backing up all of your photos online.

Spotify- find and create playlists for any mood, including sleeping or studying. the free version works great but premium membership is only $5/month for students!

Netflix- obviously.

There you have it, the apps I can’t live without! I hope you find them helpful! Study hard!

@ Home Workout

So since my love is at work, I’ve decided to post a custom home program I designed and just did

1. 35 push ups - 3 sets

2. 35 full sit ups (includes lifting legs and hands to where body makes a V shape) - 3 sets

3. 35 dumbbell lunges - 3 sets

4. 25 triceps dips - 4 sets

5. 30 second plank - 3 sets

6. 30 second mountain climbers - 3 sets

Then a good 20 minutes of stretching to finish up.

Beginner Starter Pack

New to health and fitness? Not sure exactly what you’re doing? We’ve got you covered. This post contains links to a handful of posts that you can use to help educate yourself about the proper way to go about health and fitness. We’ve even included some beginner workouts to get you started!



Keep reading

marypoppinson  asked:

Hi! I would like to lose 13 kgs asap and eat around 600 cals a day. I'm gonna eat 600 cal as long as it takes to lose 13kgs. I can do some bodyweight exercises and walking and maybe jogging. And also I live with my parents and I don't want them to know that I'm trying to lose weight. Please make me a custom diet? Thanks!

no suspicion diet, 600kcal <3

eat the snacks at the end of the day in front of your parents so that they don’t get suspicious

day one

-2 fried egg whites (34kcal)
-1 slice bacon broken in half (44kcal)
-½ cup strawberries (25kcal)
-2 whole wheat bagels (200kcal)
-1tbsp marmalade (49kcal)
-½ cup strawberries (25kcal)
-½ cup brown rice (108kcal)
-2tbsp soy sauce (18kcal)
-¼ cucumber diced (11kcal)
eat in front of parents snack
-1 oreo (45kcal)
total: 559kcal

day two

-1 NLEA serving cornflakes (100kcal)
-½ cup plain non fat yoghurt (69kcal)
-½ grapefruit (37kcal)
-4 slices white meat turkey rolled in 4 slices of lettuce (91kcal)
-½ grapefruit (37kcal)
-low calorie soup (40kcal)
eat in front of parents snack
-1 bag plain lays (160kcal)
total: 535kcal

day three

-1 slice whole wheat bread (70kcal)
-1tbsp peanut butter (94kcal)
-½ cup strawberries (25kcal)
-x2 rice cakes (70kcal)
-¼ cucumber sliced (11kcal)
-detox water/green tea
-1 serving shiritaki noodles (20kcal)
-½ can of canned tomatoes (50kcal)
eat in front of parents snack
-½ kit kat bar (109kcal)
total: 449kcal

day four

-1 rice cake (35kcal)
-1 fried egg white (17kcal)
-1 med tomato sliced and salted to taste (25kcal)
-detox water
-½ cup brown rice (108kcal)
-1 cup strawberries (49kcal)
-x2 slices whole wheat bread (140kcal)
-left over canned tomatoes warmed and eaten like soup (50kcal)
eat in front of parents snack
-other half of kit kat (108)
total: 532kcal

day five

-1 med apple (95kcal)
-¼ cup plain non fat yoghurt (35kcal)
-1tsp cinnamon (6kcal)
-½ grapefruit (37kcal)
-1 ½ cups air popped popcorn (46kcal)
-½ grapefruit (37kcal)
-1 serving shiritaki noodles (20kcal)
-¼ cucumber (11kcal)
-½ tomato (13kcal)
eat in front of parents snack
-20 jelly beans (210kcal)
total: 528kcal

day six

-1 slice whole wheat bread (70kcal)
-2 slices lettuce (0kcal)
-¼ cucumber (11kcal)
-green tea (0kcal)
-1 cup strawberries (49kcal)
-2tbsp honey
-1 hard boiled egg (72kcal)
-½ cup tuna salad (187kcal)
eat in front of parents snack
-30 smarties (50kcal)
total: 567kcal

day seven

-x1 slice whole wheat bagel (100kcal)
-x2 slices turkey (44kcal)
-1 clementine (30kcal)
-greek salad (150kcal)
-clementine (30kcal)
-1 cup oatmeal (150kcal)
eat in front of parents snack
-30 smarties (50kcal)
total: 562kcal


custom diets @dollydelicate


Hey Get voice over workout videos for every movement on your customized workout programs and customized meal plans! you can even record your self and I can do voiceover and drawing critique on your form with the PREMIUM WEEKLY MEMBERSHIPS! Only $100 a month!—- —- ——. —— Or if u just want a 6 week workout and meal plan just go to and buy a $75 program! —— —— —— —— —— NVR FEEL LOST AT THE GYM AGAIN! With the workout tracker, timer and much more on the cope with fitness app! And me as your personal COACH L! #copewithfitness #copeingwithfitness #cope #brandoncody #barbell #lift #fitfam #onlinecoaching #chest #noshavenovember #bench #nike

Made with Instagram

I’ve been getting a lot of questions lately about workout plans, meal plans, etc. and if anyone is interested yesaccasey4 and I are willing to make custom meal plans and workout plans for anyone who would like one for $25 (cheap as hell for a custom fitness program). It would include a custom meal plan, workout plan, we would figure up your daily caloric expenditure and what your daily intake needs to be to reach your desired goals, and my personal cell phone number would be yours to harass me with your fitness questions 24/7. Even if you don’t have access to a gym there are plenty of body weight exercises that will work just as well. Send me a message if you’re interested 💪🏻

shenkuchan  asked:

Hey Jax I was thinking in the NewYEAR to hire you as my Online Personal Trainer. I was wondering what type of results could I get from training with you and do you have an email I can reach you at?

Since I’ve gotten 4 people messaging me on Tumblr about Hiring me as their Personal Trainer or for a customized workout routine for the New Year sure. 

You can ALWAYS EMAIL me here. 

where we cover rates and find out what you can do, what you cant do and what type of routine would work best for your body type.

AND yea I’ll get ya on POINT but ya gotta remember its a TEAM EFFORT so I cant do all the work. You gotta put in some effort as well and you can get results just as great as these folks

And of course I transformed myself ;)

Workin with me I’ll make ya SUPER JUST SAIYAN ;) and 

So just shoot me an email and you can be on your way to GAINZVILLE :)


💜🌈💪🏋🚧🔩👊💎 🔹 🔹

For exercise tips, custom workouts and meal planning DM me or shoot me an email at! Or you can sign up on my website, , the link is in my bio!  Go get it! You’re awesome!

#healthy #fitness #followme #gains #instafit #love #flex #beamillionaire #beyourownboss #sexy #girlswithtattoos #girlswithmuscle #girlswholift #fitchicks #tattoos #pregnant #fitnessaddict #breastfeeding #fitnessmodel #fitspiration #postpartum #bodybuilding #fitpregnancy #gym  #buildanempire #fitmom #inkedchicks #inspiration #personaltrainer #barbellsandbooty

🍁November Rules🍁

My version🍁

🍁 less that 600 cals every day (calories can be anything you want healthy or not)

🍁 must fast at least 16 hours a day

🍁 walk for at least 45 min a day

🍁 custom workout plan daily

🍁 wash face everyday

🍁 shave at least once a week

🍁 do all your homework

🍁 study for tests

🍁 can only eat full meal at dinner

🍁 wake up at on weekends 6 to work out before anyone wakes up

🍁 do facemask every three days

🍁 only go out with friends on weekends

🍁 don’t tell anyone you’re trying to lose weight

🍁 weigh in every 3 days

🍁 clean bathroom at least once a week

🍁 cold bath at least once a week

🍁 clean room whenever dirty

🍁 drink water!!

🍁 cheat day of 1000 on saturday (extra workouts)

🍁 brush teeth every 4/5 hours

🍁 count every calorie

🍁 don’t eat something if you are unsure about it’s calories


Here is part 2 of my new years healthy living handbook! I set out to make a comprehensive guide to creating a healthy lifestyle for 2014 but realized there was so much I wanted to share that I broke it down into 3 parts! Last night was the healthy eating guide and tomorrow will be a healthy lifestyle guide but tonight is the fitness handbook!

In this post you’ll find guides for creating your own custom at home workouts and HIIT style workouts, ways to spend your rest days (no skipping rest days!), a few sample workouts & challenges to get you started and more! I hope it helps you find the way that works FOR YOU to be active and love what you do every day! :)


New Year's is coming, though you look fine to me, I know you’ve been wanting to improve your body

If you’ve been following me you know i’m all about fitness and motivating people to make a change and transform how they see themselves through diet and exercise. What you may not know is that I offer 8 Week Training Plans for my followers who may not be close by for me to train them in person, yet still want an accurate, clear, simple fitness plan to help get them on track!

It comes with:

⭕ Customized Diet/Macro Plan
⭕ Carb Smart Recipes
⭕ Personal Carb Cycling Diet
⭕ Clean Eating Grocery List (Now Vegan Friendly!)

⭕ Recommended Supplement List
⭕ Top 10 Recommended Foods
⭕ NewDay Simple Fitness Guide 
⭕ Customized Workout Program (4 Phases)

⭕ Effective Home/Bodyweight Exercises
⭕ Ab Shred Program
⭕ Video Link References
⭕ Workout Log

I’ll also personally check in on you once a week however you’d like to see how you’re doing and answer any questions you have at any time!

You only get one body in this life. One. Why not start investing in it finally? Why not have a plan going into the gym? Be more confident. See yourself like you’ve never seen yourself. Let me help you get started!

Click or inbox me for more info!

Shredz on Shredz✂️✂️ 🆘Looking for a programme especially designed for you to do in your own gym? 👉Talk to me about my custom made nutrition and workout programmes to get you looking like a world champ 🏆🏆💪
📧email me at #onlinecoaching #onlinecoach #vinnygough #wbff #worldchamp #pecs #arms #abs #ripped #leangains #teamON #instapic #instadaily #coach #ireland #dublin by vinnygough


My Healthy Living Binder! 

I find being organized really helps me keep on track and keep track of everything. I am so dedicated to make a serious change and sticking with it this time around. 

First I have my goals and inspirations section. I did put a picture of this up because well its personal. In here I’ll also post my starting measurements and track progress. 

Next is Fitness which is where I have my current workout plan (a custom one) from the lovely imgonnamakeachange.

Onto my Nutrition tab. This includes my custom calorie and macronutrient breakdown from imgonnamakeachange. I’ve also included some nutrient charts for fruits and veggies. 

Food Tracker: This my custom tracking chart for keeping up with my intake. 

Finally currently empty sections for recipes and meal ideas and another for other workouts and past plans. 

anonymous asked:

What do u think about zyzz brah ?? Just ur point of view on him.."we're all gonna make it" -ZYZZ

Great inspiration brah. The guy literally motivated thousands of people (probably millions) to get in the gym.

For those who don’t know Aziz Shavershian a.k.a Zyzz, check his transformation

The guy went from 0 to hero with hard work and dedication. Unfortunately, he died in 2011 in Thailand at the age of 22.

He was very popular in the fitness industry and people liked him for his strong personality. His mindset was:

“Everybody, one day will die, and be forgetton. Act and behave in a way that will make life interesting and fun, fuck a mundane predictable life working monday to friday with something you derive no pleasure from; just living life out till you grow old and wither away.

Find a passion, form relationships, dont be afraid to get out there and fuck what everyone else thinks, trust me its alot more fun that way.

Dont ever pay people out or put people down. Instead just put yourself up and let the haters do their thing. Id rather be a person thats hated on, than a person that does the hating. A wise man one said.. Haters gonna hate!”

I personally didn’t know the guy when I started lifting, I was more inspired by fitness models/bodybuilders like Greg Plitt, Arnold…

But when I discovered him, I really liked his mindset: “Do you thing and fuck what others think”. I enjoyed his videos when he was flexing and dancing on, that was fun. I also often use some term he made popular, such as: “fuark”, “u mirin brah”, “why u mad brah”, “we’re all gonna make it”

However, I’ve heard and read on forums that when he was starting to become popular he sold custom nutrition/workouts plan to clients but never sent them. Not hating or anything, the only thing I “didn’t like” is that he said he was natural while he was using (but a lot of people do it these days ..)

Check our motivation section and search for ‘zyzz’ ->

RIP - Forever mirin brah

So this happened Monday night. In considering it I think there are a lot more new skaters out there who could bear to hear it as well.

Yes - your coaches all love you this much.  Yes, we are going to punish you physically, and push you into working out days you aren’t on skates, some of even will make custom workout plans as we know you are coming from a place of complacency and need some help to get your bodies fortitude to match that strength of mind, or help figuring out diet plans.

We are also going to do our very damndest to keep you safe mentally and emotionally.  We know this is hard.  As long as you are willing to show up, we are going to invest ourselves in your betterment.

And it kills us when you dont show up.