The Best iPhone Apps for Fitness Travelers

Filed under: Fitness , Fit Travel Twenty-five percent of travelers exercise less on summer vacations than they do at home, according to a TripAdvisor survey. If you have trouble sticking with your fitness program when you travel, put your iPhone to work. Granted, you still have to do the dirty work, but these apps can make staying in shape on the road more doable and fun. Here are five to try: Virgin Atlantic’s Jet Lag Fighter ($1.99) Tired of being whipped by jet lag whenever you travel? Download this app and you’ll get customized advice about when you should exercise to beat that fatigue. Just plug in personal info (e.g., gender, age, and regular wake-up and bedtimes) and trip details, and the app will calculate when you should exercise before and during your trip. It even tells you what activities are best for fighting jet lag. Another fun feature? The app tells you when you should and shouldn’t get light, which sets your biological clock. Mylil’Coach ($1.99) Travel with Mylil’Coach and you’ll have a personal trainer , dietitian and life coach wrapped into one. That’s because this app sends you gentle reminders throughout the day to drink water, eat mindfully, breathe deeply and, yes, exercise. It also serves as a pedometer , tracking your daily step count and tallying how many more steps you need to reach 10,000 steps, a number most experts use as the minimum amount for managing weight. You can even set up a schedule and customize when and how often you receive reminders to walk more. Shape Travelista ($1.99) No fitness center in your hotel? You can’t use that as an excuse not to exercise anymore. With this app, you need only a hotel room, as it teaches you how to do strength workouts that use travel-friendly items, including luggage, a bed or water bottles. Choose from eight full-body routines and use it to log your sets, reps and the equipment you’ve used. Trailhead by The North Face (free) Whether you want to hike, bike, ski, walk or run, this handy app locates trails wherever you are in the world. The database includes more than 300,000 trails that can be searched by activity, trail length, location and user rating. You can even track your route via GPS as you go and view distance, speed and elevation. All of this information can be saved on your phone, depending on how much space you have. ExerciseTV (free) If you’re the type of exerciser who does best with classes and DVDs , you’ll love this app. Every day, you’ll get a 10- to 40-minute workout video ranging from aerobics to yoga from ExerciseTV. You’ll also receive five categories of circuit workout moves , each one featuring 10 short videos that feature one to three minutes for abs , yoga/stretch , upper body , lower body and total body training . A light hand weight is the only piece of equipment you might need, but you can always use a filled water bottle. Looking for more apps to load on to your iPhone? Check out these fitness apps . Permalink | Email this | Comments

Read the original here:
The Best iPhone Apps for Fitness Travelers

Celebrate Summer Lovin’: 10 Healthy Date Activities

Uh-oh! Like it or not, the final days of Summer are driftin’ away. If you’re looking to take a vacation from your usual workouts, take advantage of the season and carve out some time with your favorite cutie or health-minded pal for a calorie-burning date. Tell me more, tell me more, you say? Here are a few of my favorites activities to cool you off, heat things up, and keep you moving. View Slideshow ›

Originally posted here:
Celebrate Summer Lovin’: 10 Healthy Date Activities

Two Exercises and 12 Minutes Will Boost Metabolism for Hours

I’m a fan of body weight exercises and I like putting them together to create short, intense interval routines . I’m always on the lookout for new workouts and when I came across a recent article that describes two exercises that I do quite often: Dumbbell swings Burpees (or squat thrust) According to the article (linked at the end of this post) these two exercises are effective when done one after the other without any rest in between. It is called a countdown workout. For example, you would start with say 15 reps. You would do 15 dumbbell swings, followed by 15 burpees. After that set, you do 14 reps of dummbell swings followed by 14 reps of burpees, and so on until you’re down to 1 rep. Countdown workouts can be done with most body weight exercises and you may find that you won’t make it to one rep. That is fine though because it is supposed to be a challenging workout. Why These Two Exercises? If you consider the movements for both of these exercises you will see that they are working the entire body. Use them with the countdown method and you will end up doing 240 reps within 12 - 15 minutes. Since it’s an interval type of workout, you will also have the effect of boosting your metabolism long after the workout is complete. The article itself has a link to a podcast that will explain even more about why these two exercises are so effective. Here are examples of how both exercises are done in the videos below. Single-Arm Dumbbell Swing: Burpees or Squat Thrust: Resource: The Ultimate Two-Exercise Workout

See the rest here:
Two Exercises and 12 Minutes Will Boost Metabolism for Hours

Fall Apparel Guide: Get the Layers You Need

Filed under: Fitness , Running It’s a fact of athletic life: As the temperatures dip lower, so do our standards when it comes to what we look like while running . Who among us hasn’t piled on a cotton tank, old race tee, sweatshirt and jacket on that first chilly morning of the year, only to end up carrying half those items on the return portion of a lengthy run ? Working out in cold weather is always going to create certain challenges — we can’t help that. But with a little planning (and, yes, just a bit of shopping), you can avoid the eight random layers look and exercise in comfort and style, regardless of where the mercury rests. Altrec.com Let’s start at the top, shall we? While it’s only a myth that you lose the majority of your body heat through your head , it’s a fact that keeping your head covered while exercising in cool weather will help keep you toasty warm. You can opt for a full hat, like this Vinyasa toque ($24, Lululemon Athletica), or keep just your ears nice and cozy in a headband like Columbia’s Glacial Fleece Headring ($19.95, Altrec). Under Armour A high neck and thumb holes give the Under Armour UA Evo ColdGear Convertible ($59.99, Under Armour) an edge on the competition. The slim fit and long length means it’ll layer nicely under a coat or jacket when it’s really cold out, but the double-sided fabric that pulls moisture away from the skin means it will work perfectly on its own in temperatures closer to 55 degrees F. (Plus, it comes in some really lovely colors. Hey, it matters!) Backwoods.com For less brisk weather, the Icebreaker Women’s Atlas short-sleeved shirt ($49.99, Backwoods) is a great choice. Like all Icebreakers products, it’s made of merino wool, which is soft and warm but natural and breathable. We can see this as a layer beneath a light track jacket for the first few cool fall days. Burton.com Vests are a terrific option for when it’s starting to get quite chilly but it’s not exactly frigid. We like that this Women’s Starr vest ($69.95, Burton) features low-bulk technical fleece, so you get all the benefits of quick-drying, breathable, super-warm fleece but in a streamlined profile — important both for your running form and for looking cute. thenorthface.com Sometimes, however, you need full coverage. This Women’s Flight Apex Climateblock jacket ($159, The North Face) is full of good features. The shell is windproof (and we all know how vital that can be) but still breathable, so you won’t end up stewing in your own sweat while the rest of you shivers. It’s treated with a water-durable repellent, so you can run through snow and light rain without worrying, and it has reflective tape all over — extra important as the days get shorter. thenorthface.com There’s little that’s more miserable than running with hands that feel like they’re about to freeze off, so be sure to grab yourself a pair of gloves. We like that the Etip glove ($40, The North Face) allows you to work your MP3 player or phone with ease. Plus, when your gloves aren’t overly bulky, it’s easier to cram them in your pockets if the sun decides to heat things up. cw-x.com Now for the bottom half. Running tights tend to be the most popular option, and the Insulator PerformX tights ($79.95, HDO Sport ) are certainly a quality option with auto-sensor nanotechnology fabric, which works to keep the surface temperature constant (and you comfortable), even in the coldest weather. www.injinji.com And, of course, there are your feet. Most runners would suggest you not layer socks for warmth while running as it can change the fit of your shoe and therefore the way you run. But you can trade your socks for a warmer version, like the Ex-Celerator Compression Toesock ($38, Injinji). The over-the-calf style provides extra warmth while the compression system amps up blood circulation. Trying to lose weight this fall? Our Fresh Start weight loss guide will help you reach your goals with meal plans and workouts . Permalink | Email this | Comments

Continued here: 
Fall Apparel Guide: Get the Layers You Need

24-Hour Weight Loss Plan: Burn Calories Around the Clock

Filed under: Diet & Weight Loss Getty Images Do you wake up about the same time every day sans alarm clock? Does your tummy start grumbling a few minutes past your regular lunch hour? That’s your ingrained body clock, and researchers now know that circadian rhythms — a 24-hour cycle that maintains your body’s schedule — are involved in sleep, weight gain, mood disorders and certain diseases. Circadian rhythms are indelibly linked to weight loss because they affect body temperature, blood pressure, heart rate and hormones. Research conducted at Oregon Health and Science University suggests that during the “wake phase,” you metabolize food faster to provide the body with energy in the form of calories. In the “sleep phase,” your digestive tract slows down, body temperature drops and mental alertness decreases. Make the most of your own circadian rhythms by following our body clock guidelines in order to lose weight, boost stamina and get fitter — fast! 6 a.m. Your biological ticktock starts the moment you wake up and is affected by how long you’ve slept. According to the National Institutes of Health, circadian rhythms are produced by natural factors within the body, but they’re also affected by signals from the environment. Light is the main cue, which turns on or off genes that control sleep-wake cycles, hormone release and other body functions. What to do: Buy blackout curtains , turn your phone off and catch up on at least eight hours of sleep per night. 7 a.m. Many studies suggest that sleep loss increases hunger and slows metabolism. Sleep loss has, in fact, been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, if you lose sleep or wake prematurely, you may continue to feel hungry all day despite food intake. What to do: Each morning, create a healthy wake-up regimen, such as a few minutes of stretching in the shower or in-bed meditation before bolting out and rushing through a harried morning routine. 8 a.m. Are you a morning exerciser? Eating 100-200 grams of carbohydrates within two hours of high-intensity exercise (either before or after) is essential to building energy stores for training. Waiting longer than two hours results in 50 percent less glycogen stored in the muscle and a less effective recovery. It may also lead to injury. What to do: Lace up your walking or running shoes and blast about 300 calories in 30 minutes. If you did not eat a healthy breakfast before exercise, replenish carbohydrates afterward with a yogurt smoothie or a glass of OJ and several wheat crackers until you can hit the breakfast table or coffee shop. 9 a.m. Stressed about an early-morning meeting and tempted to nosh jelly donuts on your way to work? How about a little exercise instead? “Try releasing toxins first thing in the morning to stabilize your weight loss attempts,” said registered dietician Joan Clark, co-author of “The Complete Idiot’s Guide to the Glycemic Index .” “We carry stress in our muscles and getting out the kinks early in the day may relieve tension headaches and backaches.” What to do: Lie in bed or on the floor and bring knees into your chest to stretch the lower back, then rock side to side slowly with eyes closed. Progress to 10 minutes of your favorite stretches. 10 a.m. The “early bird who gets her worm” also has the longest amount of time in which to blitz off those breakfast calories! The moment food enters your stomach, energy from digestion is allocated to deal with it. Eat lean sources of protein to prevent energy spikes throughout the day. What to do: Grab a breakfast of lean protein and healthy carbs, such as an egg white omelet with a cup of veggies and a little cheese, or even a whole-wheat English muffin with fruit and a dab of cream cheese. 11 a.m. Prior to a lunchtime sandwich or, in the face of pizza peer pressure, drink two 8-ounce cups of natural green tea (no sugar added). A study in the American Journal of Clinical Nutrition found that green tea extract, taken over a 24-hour period, increases metabolic rate by up to 4 percent. These effects are probably due to the high concentrations of catechin polyphenols, which boost fat oxidation. What to do: Brew natural green tea leaves and keep a chilled batch in your travel mug, in the car, or on top your desk or dresser. Noon Drink two or three 8-ounce glasses of water if you have not already done so! Water helps maintain healthy body weight by suppressing appetite, reducing the body’s level of sodium and maintaining muscle tone. “It’s also necessary for proper kidney function, but it’s so easy to take water for granted,” said Dr. Donald Hensrud, co-author of “The Mayo Clinic Diet.” “Water cushions joints, carries waste away and protects your organs and tissues, too.” What to do: For the body to metabolize properly, you should drink half your body weight in ounces per day, said Hensrud. If you weigh 130 pounds, for example, drink a minimum of 65 ounces of water, about eight 8-ounce cups. 1 p.m. Plan meals wisely: Lunch should contain protein, healthy fats, complex carbohydrates and nonstarchy veggies to sustain stamina and curb cravings later. Make sure lunch is packed with fiber, too. “The high-fiber content of vegetables, fruit and whole grains bulk up your diet so you feel satiated longer,” said Hensrud. You require 25 to 35 grams a day! What to do: To bypass bloating, feel alert and optimize digestion, incorporate oatmeal and apples into breakfast; whole-wheat bread and vegetables into lunch; and beans, legumes and greens into dinner. 2 p.m. Have a pickle for a snack! That’s right: Acidic foods significantly lower the glycemic index of a midday meal by one-third. What’s that mean to dieters? “The slower your carbohydrates break down, the lower their glycemic index and the healthier your food intake,” said dietitian Clark. “Acidic foods slow the emptying of your stomach, which is a boon to any weight loss plan.” What to do: Nibble acidic foods such as pickles, tangy salsa, marinated veggies or sourdough bread for lunch or snacks. Other acidic foods include horseradish, pickled beets, lemon juice and pickled herring. 3 p.m. Watch water intake midday: You may have to increase daily consumption during intense exercise as well as in hotter temperatures. (Psst: Medications require an increase of water intake, too, so check with your doctor.) What to do: A good way to make sure you drink enough is to carry a stainless steel bottle of water with you at all times. Add sliced citrus to make it tastier and try pouring into a beautiful glass. 4 p.m. This is your lowest energy point, when body temperature drops and cravings creep up. Sleep loss may interfere with the body’s ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes overproduction of insulin, which can lead to body fat storage and insulin resistance, critical to the development of diabetes. What to do: Your body truly craves sleep now, according to your body clock: Try a short 20-minute power nap to rejuvenate. If that’s impossible, trot outdoors in the sunshine to restoke stamina and reset your body clock. If cravings strike, try chewing sugar-free gum or a fiber-filled apple. 5 p.m. Physical co-ordination, stamina and metabolic rate peak! Perfect time to slate a game of doubles tennis or schedule an early-evening kickboxing class! What to do: Thirty minutes pre-workout, nibble a handful of raw almonds and drink a cup of green tea or even a small, low-fat mocha to fuel up. Natural appetite suppressants, like the caffeine in green tea or iced coffee, rebalance your brain and curb cravings. 6 p.m. In the early evening, core temperature is at its warmest, which makes your muscles and joints supple and helps you sidestep exercise strains and side stitches. Early-evening workouts that target your endurance muscles, such as core training, hardcore yoga stretching, and step-interval workouts, are best now. What to do: Try a Power Pilates class or a Core Fusion DVD and you’ll feel pumped and primed for action all night long. 7 p.m. Hunger levels rise now, so drink another cup of green tea or sip soup before dinner to curb appetite. Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with green tea extract consumed 60 percent less food after seven days of daily injections, which may have something to do with the blood sugar-regulating effects of green tea. What to do: If you are still craving solids but don’t want to ruin your appetite for dinner, try snacking on fresh fruit slices such as apple, watermelon, peach or orange, since these fruits have high water and fiber content. 8 p.m. High-cortisol hormone production brought on by, say, a horrid commute or a brawl with your boyfriend, can set off an unhealthy chain reaction that puts your body into evening crisis mode. Rebalancing brain chemistry with a balanced meal and a five-minute meditation sends out signals of well-being to combat these fight-or-flight hormones. More reasons to make dinner a simple, slow and contented affair. What to do: Eat a p.m. meal high in omega-3 fish oils to help you drop inches and soothe stress. Studies at the University of South Australia found that eating omega-3 fish oil combined with moderate aerobic exercise jump-starts weight loss. Stir-fry a salmon filet (use peanut oil or other omega fatty acids) with two cups of cruciferous veggies and watch the pounds (and anxiety!) melt away. 9 p.m. Sip a cup of warm milk since the carbohydrate and insulin released makes it easier for tryptophan to be absorbed into the brain, making you sleepy. Being fully hydrated regulates the body’s temperature and helps muscles contract, which, in turn, leads to a more productive workout tomorrow, not to mention a more restful night’s sleep. What to do: Wind down gradually during evening hours with great conversation and good company. Alternate: If water or milk won’t cut it, sip a glass of antioxidant-rich red wine in the evening as a lower-calorie option to fattening bedtime snacks. 10 p.m. Can you padlock your fridge? Avoid eating additional calories in the evening, since your body gears up to extract all the nutrients you took in during the day. Eating food late at night and going to sleep forces the body to expend energy on digestion during sleep time, which is neither effective for dieting nor for snoozing. What to do: Brush and floss your teeth so you’re not tempted to nosh. 11 p.m. Sustained high cortisol levels (and production of other stress hormones) can lead to intense cravings and binge eating at night, so it’s important to adopt a calming bedtime ritual, such as taking a bath, playing with your kids or reading a book for several minutes before lying down. What to do: Jot personal notes into a food and exercise diary before you hit the sack, including workout times, calorie counts and other mind-body notes. Identify your weak willpower moments, as well as your most satisfying meals, and you’ll set yourself up for success tomorrow! Midnight You should be sleeping now, not stressing! Studies show that decreased amounts of deep REM sleep can lead to increased food intake. Abnormal circadian rhythms have also been associated with depression, bipolar disorder and seasonal affective disorder. What to do: Understand what makes your biological clock tick from day to day, which will lead to healthy weight loss, regular workouts and a happier life! Trying to lose weight this fall? Our Fresh Start weight loss guide will help you reach your goals with meal plans , workouts and more . Permalink | Email this | Comments

Here is the original:
24-Hour Weight Loss Plan: Burn Calories Around the Clock

Shape Move of the Week: Behind the Scenes With Marisa Tomei

Filed under: Fitness When it comes to staying in shape, Marisa Tomei follows only one rule — she does what she wants, when she wants. Sometimes that means that she’ll enjoy hula hooping . Other times she’ll dance or do Pilates or yoga to eliminate stress. To hear more about her secrets, check out the Shape Move of the Week : How do other celebs stay fit and fabulous ? Find out at Shape. Permalink | Email this | Comments

Read the rest here: 
Shape Move of the Week: Behind the Scenes With Marisa Tomei

Does Religion Help You Stay Physically Fit?

To many people, working out is a religious experience. Instead of heading to a steeple or temple, the gym is their sacred place. And sometimes, the two become intertwined. Yoga, for instance, can be part of a spiritual ritual as well as a physical workout. I recently had a discussion with a religious leader who said that she finds some of her most clear and powerful religious moments come to her when she is also on a physical high. She says her daily routine and relationship with God powers her through her workouts when she feels ready to give up. Does religion have a part in your gym routine? Does Religion Help You Stay Physically Fit? Yes - My religion helps me stay fit. No - My religion, or lack of, has no part in my fitness.

Read more from the original source: 
Does Religion Help You Stay Physically Fit?

It’s All About the Stairs – Butt Kicking Stair Workouts

It’s all about the stairs today and I’m not talking about stair stepper machines, I mean regular ol’ stairs. Chances are you have stairs in your home but if not, I’m sure you can find a location that has them whether it is a gym or other area. Climbing up and down stairs can be an awesome way to workout. If you have ever climbed several flights of stairs and became winded, then you can imagine how intense an actual workout up and down flights of stairs would feel like. It’s important to improve your conditioning with each workout. Don’t expect to climb 20 flights of stairs with no problem. Ease your way into it by walking first and as you feel comfortable, add more of a challenge like walking one flight, running another, etc. Benefits of Stair Exercises Great aerobic and anaerobic workout Free to use Shorter workouts because they are difficult Strengthens the lower body Improves blance & coordination Check out the types of exercises you can do going up and down stairs: Walking Running Hopping Lunges Skipping steps For more advanced workouts you can wear a weighted vest or carry someone on your back they way it is demonstrated in the video below. You can jump rope in between sets. Rubber exercise bands around the ankles and climbing steps side-to-side can be a great resistance exercise. Of course, if you plan on utilizing stairs, be careful because it is easy to take a tumble if you miss a step. Also, remember to warm-up before diving into your workout. Check out the video below of stair exercises. It provides good sample exercises as well as being motivational: Resources: Stair Exercises Training Clinic (Video) Using Stair Exercises to Improve Strength, Power, Flexibility & Conditioning

Read more from the original source:
It’s All About the Stairs – Butt Kicking Stair Workouts

Lady Gaga Keeps It Healthy With Coconut Water and Hummus

I’m not going to lie, I was starting to worry about Lady Gaga. Her demanding tour schedule, frequent workouts , and numerous public appearances seemed to be taking a toll on the singer: in March, Gaga almost collapsed while performing . The singer later told fans that she was dealing with exhaustion from jet lag and lack of sleep . But things are looking up. Since then, Gaga has been making her health a priority; her choreographer Laurieann Gibson tells People that the singer is sticking to a healthy diet to keep energy levels up: “It’s all about salsa with grain chips, tofu, turkey slices, hummus and coconut water.” It looks like Madonna is no longer the only pop star digging on coconut water!

Read more from the original source: 
Lady Gaga Keeps It Healthy With Coconut Water and Hummus

Getting Bored with Your Workout? Go to the Playground!

Working out outdoors can be a lot of fun and a great way to break up your routine if you are used to working indoors at a gym or in your home. Find a park, particularly one with a playground that has monkey bars, swings, picnic tables, etc. There are a variety of exercises that you can do with what’s in a park/playground. Here are some exercises that can be done: Walking lunges - You’ll have plenty of room to do several reps of walking lunges. Remember to keep good form! Sprint - You can combine sprints with your walking lunges or do them separately. Pull-ups - Utilize those monkey bars by doing pull-ups. Dips - If you there are dip bars in your park, you can get in a good tricep workout. Swing lunges - Place one foot in a swing and get into the lunge position. Do about 10 reps for each leg. Swing push-ups - Place both feet into the swing and get into the push-up position. You can also add in a jack knife move by bringing your knees in after each push-up. Step-ups - Find a bench and perform step-ups for each leg. There are probably tons of exercises you could come up with on your own just utilizing the equipment in a playground. Below are links to other resources to help you generate more ideas. Men’s Health Playground Workout Playground Workouts on YouTube For those of you who want even more of a challenge, check out this Bar-Barians requirements video. All done in the park: 40 dips 20 pull-ups 50 push-ups 5 muscle-ups

Excerpt from:
Getting Bored with Your Workout? Go to the Playground!

Next Page »