- What is your weight range (doesnt have to be multiple choice)
- What is your height?
- What are your workout goals?
- Gain Muscle
- Tone
- Be healthy
Which areas on your body are you looking to improve? Arms Stomach Legs Full body
Enter your goal: (placeholder text) We can display this in the profile of the app as like a constant reminder
Exercise (change amount of reps per exercise depending on goals/intensity level) Upper body (arms) Low intensity https://www.healthline.com/health/fitness-exercise/arm-exercises-no-weights Arm circles Help with arms and shoulders Slowly rotate arms and shoulders creating circles with about 1 foot diameter Jump roping --------------------------------> Kickboxing punches Begin your stance with your feet hip-width apart. Bring your right arm up in a 45-degree angle with your fist just below your jawline. Extend your arm across your body as you punch your fist at an imaginary target in front of you. Put force behind your punch but don’t overextend your shoulder muscles. Medium intensity Triceps dips Place your hands shoulder-width apart on the furniture you’re propping yourself up on. Shift your pelvis and bottom forward so there’s a 3- to 6-inch gap between your back and the object Bend your legs in a 90-degree angle with your feet planted firmly on the ground, or extend them out in front of you (but don’t lock your knees). Ball slams Using a medicine ball, lower your body gradually and throw the ball on the ground Wall push ups Works arms shoulders and chest Place arms perpendicular to your body leaning against the wall. Bend your elbow and begin to lean your body toward the wall as far as you can go.
High intensity Lying Tricep Extensions Lie on your back while holding two dumb bells overhead. Bend your elbows at a 90 degree angle. Your palms should be facing in. Keep your arms at 90 degrees and lower them behind your head. Use the triceps to raise them back to the starting position. Reverse Curls with Bar Stand up with your torso upright. Hold the barbell or dumbbells at shoulder-width grip with your palms facing away from you. While holding the upper arms stationary, curl the weights forward while contracting the biceps. Continue until the bar is at shoulder level. Only your forearms should move. Slowly bring the bar back to starting position as you breath out. Bench press Lie on your back on a flat bench. The bar should be rested above you in the rack. Grasp the bar shoulder width apart. Lift the bar from the rack. Breath in and begin coming down slowly until the bar touches the middle of your chest.
Core - https://dailyburn.com/life/db/beginner-core-exercises-for-ab-workouts/ Low intensity Crunches Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position. Bird-Dog Crunch start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back. Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Standing bicycle crunches Stand with your feet hip-width apart, hands placed behind your head. With a tight core, straight back and relaxed shoulders lift your right leg and simultaneously raise your right knee and lower your left elbow towards each other. Return to the starting position. Repeat on the opposite side Medium intensity Plank Rest your forearms on the floor, with your elbows directly underneath your shoulders and hands facing forward so that your arms are parallel. Extend your legs out behind you and rest your toes on the floor. Your body should form one straight line from your shoulders to your heels. Squeeze your entire core, your glutes, and your quads, and tuck your butt under a little to keep your lower back straight. Make sure you are not dropping your hips or hiking your butt up high toward the ceiling. Position your head so that your neck is in a neutral position and your gaze is on your hands. Hold this position. Panther Shoulder Tap Start on all fours. Engage your core and while keeping your back flat and your butt down (like you're in a plank), lift your knees off the floor about 1-3 inches. Gaze at the floor a few inches in front of your hands to keep your neck in a comfortable position. Tap your right hand to your left shoulder, and then your left hand to your right shoulder, while using your core strength to keep your hips as still as you can. Continue alternating sides. Row Your Boat Sit up straight with your legs bent, feet flat on the floor. Keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. Engage your entire core, keep your back flat, and balance on your tailbone. You can keep your knees bent (as pictured) or straighten them out for more of a challenge. Reach your arms straight out in front of you, parallel to the floor. If you feel that you need some extra support, place your hands on the floor, underneath your hips. This is High Boat. From here, clasp your hands in front of you and twist at the waist toward one side, swinging your arms to the same side as if you had an oar in your hands and you were rowing. Immediately twist to the opposite side and repeat the same arm movement. Continue alternating sides. Spider Man Plank Start in a push-up position, hands on the ground directly underneath your shoulders, legs extended backwards with your toes on the ground, so your body is in a straight line. Lift your right leg and bring your knee towards the outside of your right elbow Return to plank position. Repeat the movement with the other leg. High intensity Plank jacks Start in a low plank position supported on your forearms and the balls of your feet, your hips aligned between your knees and shoulders. With your core braced to support the effort spread your legs out similar to the motion in a jumping jack and bring them back in. Allow your knees to bend slightly as your feet land to help absorb the impact. Immediately hop your feet back into the air, bringing your legs together. Continue this in-and-out hopping motion, just as if you were performing jumping jacks, for the duration of the exercise. Twisting mountain climbers Start in a high plank position, palms under shoulders, legs fully extended. Keeping your core engaged and upper body steady, draw one knee up and across your torso, reaching it toward your opposite elbow as you twist your hips the same direction, engaging your obliques. Reverse the movement to return your foot to the starting position, but as you do so, hop your opposite foot into the air, drawing it up and across your torso toward your opposite elbow as your first foot returns to the ground. V Ups Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed. Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position. Lower body - https://www.womenshealthmag.com/fitness/a19982843/best-leg-exercises/ Low intensity Single-Leg Deadlift Holding a dumbbell in either hand, stand on left leg with palms facing toward thighs. Keep left leg slightly bent while hinging forward at hips, extending right leg straight behind you, until torso is parallel to the floor. Dumbbells should be lowered straight down as you move until they're almost touching the floor. Drive into left heel to return to standing Calf Raise Start standing, feet slightly wider than hips-width apart. With a long, tall spine and abs drawn inward, rise up onto the balls of feet with knees straight but not locked. Pause at the top, and squeeze calf muscles. Lower back down with control. Good Morning Stand with feet shoulder-width apart, holding a dumbbell with both hands behind tailbone. Keeping knees slightly bent and torso straight, slowly bend from hips until upper body is parallel to the floor. Hold for 5 seconds and return to start. Medium intensity Squats Stand straight with your feet shoulder-width apart. Keep your head and torso straight as you send your hips back and down. Lunges Stand tall with feet hip-width apart. Engage your core. ake a big step forward with right leg. Start to shift your weight forward so heel hits the floor first. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel. Press into right heel to drive back up to starting position. Wall sits Make sure your back is flat against the wall. Place your feet firmly on the ground, shoulder-width apart, and then about 2 feet out from the wall. Slide your back down the wall while keeping your core engaged and bending your legs until.
High intensity Banded Hip Thruster Lie on the floor with a resistance band around both legs, positioned just below knees. With chin tucked in, push up through hips to lift bum off floor. Clench bum at the top, and open, then close legs. Shoulders, hips and knees should be in a straight line. Lower back down in a slow, controlled movement Pistol Squat Start standing with feet hip-distance apart. Lift right leg while sitting hips back and bending left knee, bringing body as low as possible while keeping torso upright. Arms can be held out in front of chest or out to sides for balance. Driving through left heel, stand up to return to start. Repeat on the other side. Single-Leg Glute Bridge Lie on back with arms out to sides, knees bent, and feet flat on the floor, hip-width apart. Lift left leg straight to point to ceiling with foot flexed. Squeeze glutes to lift hips evenly off the floor, then lower.
Meals Breakfast Lunch Dinner
APP STRUCTURE:
Opens to a login page (Firebase) Take the quiz upon startup → make it a one-time thing Multi-tabbed app Workouts Meals Playlists Profile Display the goal BMI Name Forum?
To Do Configure sign-in/signup settings Create TabBarMenu for: Profile View Controller Settings View Controller Others??? Add TakeQuiz button to ProfileVC Program button to go to page for quiz Quiz Question manipulation Configure workout info into app Configure meal info into app Configure music? RESEARCH
HIGH PROTEIN:
Breakfasts: (from https://www.womenshealthmag.com/weight-loss/a19993913/protein-breakfast-ideas/ )
Protein Oatmeal: 1/3 cup oats topped with 1 scoop protein powder, 1 tablespoon flax seeds, 1 tablespoon chia seeds and 1/2 cup berries. Per serving: 329 calories, 21 g protein, 11 g fat, 50 g carbs, 8 g fiber
Mix 2 whole eggs and 1 extra egg white together with 2 ounces of sautéed vegetables. For even more protein, add 3 ounces of turkey (or tofu) sausage. Simply pour the mixture into muffin tins and bake at 350 degrees Fahrenheit until you can insert a knife in them and it comes out clean (in a standard-size muffin tin, that will be about 20 to 25 minutes). One serving is two egg cups. These are a perfect option if you're not a morning person, as they can be made ahead and then reheated quickly on your way out the door. Per serving: 353 calories, 31 g protein, 17 g fat, 17 g carbs, 2 g fiber Peanut butter porridge: Mix together 1/3 cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and 1/2 banana. Top with yogurt or your choice of milk.Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber Minty Shake: blend 1/2 cup Quark (or yoghurt, ideally one with extra protein), 1/4 c cucumber, a few mint leaves, a 1/4 cup of milk, and a pinch of salt. Optionally, add 1 or 2 scoops of collagen. Per serving: 109 calories, 15 g protein, 3 g fat, 6 g carbs, 0 g fiber
Lunch:
Red pepper hummus wraps: Spread about 1/3 cup hummus over each tortilla, leaving a 1/2-inch border around edges. Top each with 1/2 cup spinach and kale blend, one-fourth of bell pepper, 3 tablespoons goat cheese, and 1/8 teaspoon pepper. Roll up wraps. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add wraps; cook 1 1/2 minutes on each side or until lightly browned. Calories 418. Fat 15.2g - Satfat 2.4g - Monofat 7g - Polyfat 4g - Protein 28g - Carbohydrate 40g - Fiber 3g - Cholesterol 78mg - Iron 2mg - Sodium 690mg - Calcium 85mg https://www.myrecipes.com/recipe/roasted-red-pepper-hummus-veggie-wraps Grilled lemon chicken salad: Step 1: Grate lemon rinds to equal 2 teaspoons; halve 2 medium lemons crosswise and reserve. Combine rind, 1 ½ tablespoons oregano, 1 ½ tablespoons canola oil, and garlic to taste in a large bowl. Add 4 boneless chicken breasts (6 oz); toss to coat. Step 2: Heat a grill pan over medium-high. Coat pan with cooking spray. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 5 minutes on each side or until done. Add lemon halves to pan, cut sides down; cook 4 minutes. Remove chicken and lemons from pan. Cut chicken into slices. Step 3: Coat 8 ounces asparagus and 8 green onions with cooking spray; add to pan. Cook 3 to 4 minutes or until charred and tender, tuning occasionally. Cut asparagus and green onions into 2-inch pieces. Step 4: Combine 1/2 teaspoon salt, 1/4 teaspoon pepper, 2 tablespoons olive oil, and 1 ½ tablespoons white vinegar in a large bowl. Add asparagus, green onions, and arugula; toss. Serve with chicken and lemon halves. Calories 342 - Fat 17g - Satfat 2.3g - Monofat 9.5g - Polyfat 3.1g - Protein 40g- Carbohydrate 7g - Fiber 2g - Cholesterol 124mg - Iron 2mg - Sodium 452mg - Calcium 108mg - Sugars 2g https://www.cookinglight.com/recipes/grilled-lemon-chicken-salad-0
Tuna Quinoa Toss: Step 1: Combine 2 teaspoons olive oil, 1 teaspoon red white vinegar, ½ teaspoon lemon juice, ½ teaspoon dijon mustard, salt and pepper to taste in a small bowl, stirring well with a whisk. Step 2: Combine ½ cup cooked quinoa, ¼ cup canned chickpeas, ¼ cup chopped cucumber, 1 tablespoon crumbled feta, 5 halved cherry tomatoes and 1 (2.6 oz) pouch of tuna in water. Drizzle with dressing and toss gently. Calories 374 Fat 14g Satfat 2.9g Monofat 7.5g Polyfat 2.1g Protein 27g Carbohydrate 35g Fiber 6g Cholesterol 38mg Iron 3mg Sodium 460mg Calcium 106mg Sugars 4g https://www.cookinglight.com/recipes/tuna-quinoa-toss
Snacks: https://www.healthline.com/nutrition/healthy-high-protein-snacks Protein bars Greek yoghurt (or veggies dipped in greek yoghurt) Jerky Eggs Cheese Roasted chickpeas Peanut butter Almonds Hummus
LOW CARB:
Breakfast: Feta and veggies egg white omelette: Heat olive oil in a small frying pan, add 3 egg whites and cook, swirling with a fork as the eggs set. When they are still slightly runny in the middle, scatter over some vegetables and 25g crumbled feta, then fold the omelette in half. Cook for 1 min more before sliding onto a plate. 121 calories, 5g fat, 20mg cholesterol https://www.allrecipes.com/recipe/233758/spinach-tomato-and-feta-egg-white-omelette/
Pumpkin pie muffins: Ingredients 1/4 cup peanut butter (or any nut butter) 3/4 cup canned pumpkin 2 eggs, room temperature 1/4 cup maple syrup or honey (you can use brown sugar if you’d like) 1 teaspoon vanilla extract 1/2 cup whole wheat flour (or 1/2 cup gluten free flour) 1/2 teaspoon baking soda 1 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 1/2 teaspoon ground cloves 1 Tablespoon semi-sweet chocolate chips 1 Tablespoon butterscotch chips A sprinkle of semi-sweet chocolate chips and butterscotch chips for the tops Instructions Preheat the oven to 375 degrees F. Line a muffin pan with 6 liners. Set out the eggs an hour before baking. In a big bowl, whisk together peanut butter, canned pumpkin, eggs, brown sugar and vanilla extract. Set aside. In a small bowl, combine the flour, baking soda, cinnamon, nutmeg, cloves, semi-sweet chocolate chips and butterscotch chips. Add the wet ingredients to the dry ingredients and stir gently. Add in the butterscotch chips and semi-sweet chocolate chips. Make sure there aren’t any flour chunks, but do not over mix or you’ll have tough muffins. Fill the muffin cups very full, to about the rim. You should have 6 muffins total. Sprinkle some semi-chocolate chips and butterscotch chips over the top. Bake for 12-15 minutes, or until a toothpick or knife comes out clean. 176 calories per muffin, less if the chocolate and butterscotch chips are avoided https://bakingisascience.com/2015/02/24/healthy-pumpkin-pie-muffins/
Almond flour banana pancakes: 1 ¾ cup almond flour – ½ teaspoon baking soda – ¼ teaspoon salt – ½ teaspoon cinnamon – 3 eggs – 1 tablespoon vanilla – ⅓ cup club soda – 1 banana, sliced Instructions:
- In a large bowl, combine the almond flour, salt, baking soda, cinnamon, and allspice. Whisk.
- Combine the eggs, vanilla, and club soda. Whisk. Add the wet ingredients to the dry ingredients. Stir to combine.
- Heat vegetable oil in a large skillet over medium heat. Spoon batter into the pan. Place 4-5 banana slices on each pancake. Flip the pancake when bubbles start to appear on the surface. Cook until golden on the other side.
- Stack your pancakes. Top with assorted tropical fruit and coconut flakes. Drizzle agave syrup generously over your pancakes. Dig in!
Lunch/dinner:
Peanut butter zucchini noodles: Ingredients 2 Tablespoons sesame oil (you’ll need more for the peanut sauce below)* 2 teaspoons minced or chopped garlic 1 cup shredded carrots 1 cup thinly sliced cabbage (I use red) 1 large bell pepper, thinly sliced (I use red) 3 large zucchini, spiralized into noodles* 2 large chicken breasts, cooked & shredded (about 2–3 cups)* Toppings: 1 Tablespoon sesame seeds, handful of cilantro, 1/2 cup peanuts, chopped green onion Peanut Sauce 1/2 cup creamy peanut butter 1/3 cup honey 1/3 cup soy sauce (reduced sodium) 2 Tablespoons sesame oil* 2 Tablespoons rice vinegar* 2 teaspoons fresh ginger, minced 1–2 teaspoons Sriracha or any hot chile sauce Instructions Heat 2 Tablespoons of sesame oil and the garlic in a large skillet over medium heat. Add the carrots, cabbage, and pepper slices. Cook for about 5 minutes until the vegetables are a little tender. (I usually begin the peanut sauce, step 2, during this time.) Once tender, add the zucchini noodles and shredded chicken to the skillet. Cook and stir for about 3 minutes until the zucchini is a little softer and chicken is warm. Turn off the stove and remove from heat. Set aside. (*If your skillet isn’t quite big enough, you can do this step in batches.) Combine all of the peanut sauce ingredients in a small saucepan over low heat. Whisk constantly until the peanut butter has melted and everything is combined. I usually use 2 teaspoons of Sriracha, but use the amount of heat you like. Once the sauce is heated through, pour over chicken/vegetables. Toss everything around until combined. Place on a serving dish (or not!) and top with sesame seeds, cilantro, peanuts, and green onion. Serve immediately. https://sallysbakingaddiction.com/peanut-chicken-zucchini-noodles/
Fish taco bowls Ingredients 4 frozen cod fillets 2 Tablespoons melted butter 2 Tablespoons taco seasoning 1/4 cup sour cream 1 1/2 teaspoons lime juice 1 teaspoon honey 1 Tablespoon milk pinch of salt 2 cups Cauliflower Rice 2 cups Coleslaw 1 Avocado, sliced 1/4 cup chopped Cilantro, for garnish Instructions Preheat oven to 400 degrees. Line a sheet pan with foil for easier clean up. Mix together the melted butter and taco seasoning. Brush on the frozen fillets quickly. Bake for 25 minutes. Whisk together the sour cream, lime juice, honey, milk, and salt. Fill 4 bowls with 1/2 cup cauliflower rice, 1/2 cup coleslaw, 1 fish fillet, and some avocado slices. Drizzle with the honey lime crema and sprinkle with cilantro.
Eggplant Lasagna: Ingredients Sauce 24 oz Pasta Sauce 1 1/2 lbs ground beef 1 teaspoon Italian seasoning Eggplant Noodles 2 large eggplants olive oil salt 1/2 teaspoon oregano Cheese Mixture 10 oz ricotta cheese 1 cup cottage cheese 1 egg 1 egg yolk 1/2 cup cooked spinach squeezed dry 2 cups mozzarella cheese Instructions Slice eggplant into 1/4" slices. Generously cover with salt and let sit in a strainer about 30 minutes. Rinse well and dab dry. Spray with olive oil spray. Preheat oven to 400°F. Place eggplant slices on a parchment lined pan (2 pans), season with oregano, and bake 30 minutes, flipping after 15 minutes. Reduce heat to 350°F for the lasagna. Meanwhile, brown ground beef with Italian seasoning in a pan. Drain any fat. Add 2 cups tomato sauce and 1 cup water. Simmer 15 minutes or until thickened. Combine all cheese mixture ingredients except mozzarella cheese in a separate bowl. Place 1/2 cup tomato sauce in the bottom of a 9x13 pan. Place 1/3 of the eggplant slices over the tomato sauce. Layer 1/2 cheese mixture, 1/2 meat mixture. Repeat with 1/3 eggplant, remaining cheese mixture, remaining meat mixture and finally remaining eggplant. Cover with mozzarella cheese. Bake covered for 30 minutes, remove foil and bake covered and additional 15 minutes or until browned and bubbly. Cool 15 minutes before serving. Nutrition Calories: 327kcal | Carbohydrates: 9g | Protein: 20g | Fat: 22g | Saturated Fat: 9g | Cholesterol: 102mg | Sodium: 269mg | Potassium: 390mg | Fiber: 2g | Sugar: 3g | Vitamin A: 325IU | Vitamin C: 1.7mg | Calcium: 191mg | Iron: 1.7mg https://easylowcarb.com/eggplant-lasagna/
Snacks: https://www.dietdoctor.com/low-carb/snacks Eggs Cold cuts Olives Pecans Apple slices Berries Vegetable sticks Dark chocolate Sesame crispbread Zucchini chips Kale chips
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