Tuesday, January 15, 2013

Apps To Keep You Accountable

We are already half way through January and many of us have set fitness or nutrition goals for 2013. Hopefully it's going well for everyone so far, but just in case, there are some apps that might help keep you in check. Most of them are free on iTunes, so why not use them? 

My Fitness Pal. Enter in your exercise and create a food diary with this app. It has a complete list of foods while counting calories for you. Chart your progress every month and see your results. Added bonus: forums on various health and nutrition topics. 

Fooducate. Feeling clueless when you're at the grocery store? This app has given health grades to a very extensive list of foods. All you do is scan the product and voila! Your nutrition grade will appear with a full description of what's good or bad about the product. 

Everest. Want to climb it? This goal setting app will help you get there. Whether it's getting in shape or learning a new language, Everest will keep you focused on setting the smaller goals to achieve the big ones!

Run Keeper. This app has over 14 million users, so there must be something to it, right? Track any physical activity with your GPS, chart your stats and reach your goals. If that's not enough, try training programs that have voice coaching! 
Combo Moves for the Efficient Workout
When some of my clients hear the two words "combo move" come out of my mouth, they cringe. But then I remind them that it's the best way to get the most out of your workout. Why take the time to do 2 separate exercises when they can be done together? Combine these 5 moves for a full body workout. All you will need is a mat and dumbbells!
1. Plank Single Arm Row: Starting in a normal plank position with one dumbbell, you will alternate sides with a row. This is a challenging core exercise, so I recommend that you begin with a lower weight until you feel like you have full control. Do 3 sets of 14 reps.
2. Cross Back Lunge Shoulder Press: Using one weight, step back into the lunge, balance as you return to standing extending the arm above your head. Do 3 sets of 12-15 reps each side. 
xbacksp xbacksp2
3. Single Leg Squat Front Raise: Begin on one leg with dumbbells in both hands by your side, squat down and then return to standing position raising your arms to shoulder height. Do 3 sets of 12 reps on each side. 
squatfraise squatfraise1  
4. Dumbbell Triceps with Lower Ab Tilt: Bend and extend your elbows while tucking your pelvis towards with a small movement. Be sure to keep your elbows in and even with your shoulders. Do 3 sets of 15 reps. 
triab triab2  
5. Lateral Lunge Bicep Curl: Step out to the side with one leg straight, dumbbells will stay to the side, return to starting position with a bicep curl on your way up. Add a balance in for a more advanced move. Do 3 sets of 12 reps on each side.   
lungebi lungebi1