Fitness in the Palm of Your Hand – Apps for Better Health

By Aly Wagonseller

Many of us already know that cell phones aren’t just for chatting.  In fact, most are virtually mini computers in the palm of your hand, allowing you to surf the Web, download and listen to music and quickly locate nearby services and restaurants. With so many on-the-go capabilities, what better tool for working out and staying fit?   Especially with the incredible amount of applications (apps) now readily available. Simply download, view and follow instructions, and you’ll be celebrating your fitness goals quicker than you can send a text message.

Get a Move On

A personal trainer is probably the best option for a customized approach to individual fitness, but if you can’t afford that luxury there are several iPhone apps to get you going. Most run between no cost to five or six dollars, making it economical to find the perfect app for your needs.  Check www.itunes.com or your own phone provider for more options.

Men’s Health Workouts – Brought to your phone by the magazine of the same name, gents will have access to workout routines designed by respected trainers and experts in the field.  Proper form has never been easier, with how-to pictorials showing the way. The app also allows for circuit training, emailing and tracking results and even “manly” advice to keep you going.  Visit www.menshealth.com/iphone-workouts/  to download.

iPump Trainer Series – This series is composed of several specific apps for free weight, ab and core, fat burn, yoga and pilates workouts as well as an Office Pump program (all priced separately starting at 99 cents). Great for office warriors, Office Pump includes demos of stretches that can be done at work to prevent tightness and stress associated with sitting and computer work. Visit www.pumpone.com/ipump.html to purchase.

iTreadmill: Pedometer Ultra w/ PocketStep – Winner of accolades from Weight Watchers to Oprah Magazine, this “virtual” treadmill is designed to keep you on pace during walking or running anywhere.  No need to leave your living room; run in place while iTreadmill calculates distance, pace, average speed, calories burned and more.  You can also set goals and keep track of your progress, all without setting foot in a gym. Visit www.itreadmill.net to order.

Becoming Lean with a Machine

Exercise is only half of the fitness equation; luckily, there’s no shortage of nutrition apps to help keep that calorie count in control. Whether cruising the drive-thru or cooking dinner at home, your phone can become your new dieting BFF.

Livestrong.com Calorie Tracker – This app sports an extensive database with nutritional and calorie stats on more than 525,000 items. It works in conjunction with the Livestrong Daily Plate, an app that helps you calculate the number of calories you need to consume for your age and desired target weight. Read more at www.livestrong.com.  

Fast Food Calorie Counter by Concrete Software – If you continually find yourself behind wrappers and boxes from Burger King, Arby’s, McDonald’s, Carl’s Junior or Pizza Hut, this app’s for you.  Providing calorie counts on everything fast food from more than 50 of the most popular restaurants, this 99 cent, simple to use application makes tracking your caloric intake as easy as a few taps of the thumb. Customizable search options make it easy to find the food you eat most.  Visit www.concretesoftware.com to download.

EatingWell ‘Healthy in a Hurry” App – View more than 200 quick, easy to prepare recipes from the the EatingWell magazine test kitchen.  Browse by categories that include appetizers, dinner, desserts, etc., with pictures and nutritional values for all meals. Visit www.eatingwell.com to order.

Keeping in tune with the busy lifestyles we lead, phone apps just might be the answer for reaching your fitness goals.

Be a Knockout … With Cardio Kickboxing

By DeDee Birdsall

Looking to get fit in the new year and have fun while doing it? A high energy cardio kickboxing class might be the ticket to a leaner, stronger, more confident you. Inspired in the 90s by Frank Thiboutot and popularized by Billy Blanks’ Tae Bo explosion, it’s become a prominent fitness craze that can be found in gyms across the country, not to mention on DVDs for the at-home fitness junkie.  A hybrid of boxing, martial arts and aerobics, this high-energy workout can burn anywhere from 350-500 plus calories in just under an hour, making it a great way to get you in knockout shape in no time.

Put Up Your Dukes

Most cardio kickboxing classes include a 5-10 minute warm-up of stretches and traditional exercises such as jumping jacks and push-ups; a kickboxing session of punches, kicks and knee strikes; total body conditioning work and a cool-down  period. Upbeat music jams in the background to motivate participants and keep the class in sync while performing any combination of the following basic moves:

• Jab: A fast punch thrown straight ahead with a quick release.
• Cross: A punch thrown from one side of the body to the other. 
• Hook: A round punch thrown from one side to the other in an arching movement with the elbow level to the arm.
• Upper Cut: An upward moving punch from the waist to chin height.
• Roundhouse Kick: The most powerful kick used in kickboxing, one foot is brought up to arch across the body by twisting at the waist.
• Side Kick: A kick performed out to the side of the body.

A good instructor will mix and match these basic moves to create challenging combos that work all parts of the body and keep the class interesting.

Total Body K.O.

When performed together, cardio kickboxing movements target nearly every muscle group in the body, firming it up from top to bottom and everywhere in between.

• Upper Body: Punches strengthen and tone the arms, back and chest muscles. Working in intervals and punch combinations, they also rev up your heart rate and improve hand-eye coordination, speed and agility.

• Core Work: Kicks, lunges and pivoting moves put the focus on core strength, which is essential to back health and balance. When performed correctly, these exercises also work those hard-to-tone lower abs, sculpt your legs, rear and back.  Other core exercises included in all kickboxing classes are abdomen strengthening crunches, sometimes using weights for added benefits; twists that work the oblique muscles; and plank. Full planks and side planks are used to build a strong core, as well as endurance in the abs, back and stabilizer muscles.

• Lower Body: Lower body work in kickboxing is responsible for providing the most caloric burn during your session because it works the largest muscles in the body. In addition to powerful kicks, most kickboxing classes include squats, lunges, side steps and sprint intervals that tone the glutes, quads, hamstrings and calves.

Get Ready to Rumble

Aside from comfortable clothing and athletic shoes, a good set of boxing gloves is a must-have. Gloves not only help develop arm strength and protect the hands, they make you feel rough and tumble and in the groove. Everlast and Harbinger offer a variety of such gloves in different sizes, styles and weights to increase training intensity. Some can even be tossed into your washing machine (a great attribute since they soak up sweat just like shoes and socks).

Average glove prices run between $20 and $100, so do your research and talk to your instructor about what kind is right for you.  If you’re not sure if kickboxing is your thing or plan to work out only a few times per week, start with a less expensive pair. Check out Sports Authority and Dick’s, as they let you try before you buy.

Hand wraps are worn under the boxing glove to cushion the impact of punches, protect your wrists and help prevent injuries to the hand. If you plan to do heavy bag work, they are a must; however, they aren’t necessary for shadow boxing only.

Tip: You may be tempted to purchase grappling gloves (a fingerless variety) as they do not appear as bulky as the standard glove and don’t require hand wraps, but some reports indicate these wear out quickly and are not as conducive to kickboxing.  

Saved by the Bell

Every gym has something to offer all levels of fitness, so shop around until you find the class that best suits your skills, abilities and goals. Most gyms will allow you to try a session before you sign-up. Some popular Las Vegas gyms offering classes include Gold’s Gym, SuperFit, and Boe Boxing and Fitness. Inquire about the instructor’s credentials, as most major gyms require all instructors to maintain certifications.

Like all forms of exercise, you get out what you put into cardio kickboxing. It may be challenging at first–you’ll undoubtedly feel the burn after your first few classes–but don’t give up! If you go at your own pace and stop for water breaks when you need them, you’ll be jabbing, crossing and kicking your way to a better bod and loving every minute of it.

Planning is Powerful

Overcoming Weight Loss Woes

By Gina Traficant

“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” – Tom Landry

You may be one of the millions wanting to get in shape in 2010, but what happens on week eight when you start feeling burned-out and still see the same droopy body in the mirror? These are but two reasons why millions of people throw in the towel after just a few months. Another hindrance is starting without a clear cut strategy. It’s like going on a jungle safari without a map.

A successful weight loss routine doesn’t have to be complicated or expensive, but it does need a game plan. Your first step, then, is to set a realistic goal, which most experts agree is 1-2 lbs per week. But if you’re like most, it’s still challenging to juggle exercise, nutrition and daily life. Read on for some helpful advice from the pros to nudge you in the direction of a sustainable diet and exercise lifestyle.

Don’t Go It Alone

It’s easy to pack a healthy lunch and exercise when working a typical 9 to 5-er right?  Maybe. But what happens when you work overtime, are too tired to workout or have other pressing errands? That’s when your trusty fitness pals come in.

•    Workout Buddy: Dr. Adam Shafran and Lee Kantor, authors of You Can’t Lose Weight Alone, agree that having a friend with similar fitness goals is key. You and your buddy will work together to make each other’s workouts more fun, hold one another accountable for missed workouts, and cheer each other on when the going gets tough.

•    Psychologist: A licensed psychologist can assist with setting realistic weight loss goals, identifying what barriers got in the way in the past and strategies for overcoming those barriers.

•    Certified Personal Trainer: A trainer with the right credentials can help beginners gain more results in less time by teaching proper technique and usage of equipment. A trainer can also create innovative programming for seasoned exercisers who’ve reached a plateau.

•    Nutritionist: A nutritionist can assist with your weight loss efforts, zone into specific needs, such as gluten free foods and sugar substitutes, or help you develop grab ‘n go meals.

•    Weightless Websites: Fit-Day.com is a free website that helps users fine tune their diets by tracking calorie intake and weight loss progress. Similar websites like Thedailyplate.com and Myfitnesspal.com can be found through a simple Google search for “diet trackers”.

Food for Fitness

You wouldn’t know it based purely on the number of miracle diet pills out there, but well over 50% of one’s weight loss results come from nutrition, some experts state closer to 80%. According to Ryan Jarrell, a personal trainer at Club Sport, the following foods should be stocked in your kitchen to assist with weight loss, satiety levels and cravings. The best part–they’re even quicker than the drive-thru because they’re easy to prepare and already in your home.

•    Eggs: Jarrell calls eggs “miracle food” because they’re a complete source of protein, can be prepared in minutes, and pair nicely with whole grain toast and vegetables.

•    Oatmeal (unsweetened):  Jarrell complements his oatmeal with a protein source, such as eggs or bacon, to keep fueled throughout the a.m. Oatmeal contains soluble fiber, which settles in your stomach longer than other foods, increasing the amount of time between hunger pangs.

•    Fruits and Vegetables: Both sweet and healthy, purchasing seasonal fruits forces you to try a variety of produce. Jarrell suggests pairing vegetables with protein for added flavor and nutrients, such as beef steak topped with tomatoes.

•    Turkey: Jarrell confesses he eats turkey for breakfast, lunch or dinner.  Some of his favorites are turkey on a whole wheat English muffin with cream cheese; lettuce wraps with turkey, tomatoes, cheese and mustard; or skillet cooked turkey mixed with broccoli slaw and green salsa in a whole wheat tortilla.

•    All-natural Peanut Butter: Two tablespoons of peanut butter is a speedy source of energy and a quick-fix for breakfast or snacks because it combines well with fruit and whole grains. Lastly, Jarrell explains, “People generally have a sweet tooth, and peanut butter can satisfy those cravings.”

With the right food in the pantry, you then have to know how to eat it. Jessica Matthews MS, continuing education coordinator for the American Council on Exercise, touts the importance of portion control, a simple technique that research suggests is the greatest predictor of weight loss success. To control portion, use smaller plates and measure out serving sizes after reading food labels. Eat only when hungry and finish when satisfied.

Reinventing the Future

The Harvard Health Letter reports that developing practical steps that tie new behaviors to current behaviors have the best results in reaching one’s goal. Strategies such as placing your gym bag next to your car keys or preparing healthy meals in advance ensure you stay committed to your fitness program.

Whatever your fitness goal may be, expect progress to be slow; a slow, gradual weight loss will result in a long term weight loss. Look at it as your continuous reward for lifetime achievement, seek guidance and advice from friends and professionals and don’t give up! You’ve got nothing to lose but inches.

2009 Holiday Fitness Gift Ideas

No matter how many people are on your gift list there’s always at least one that’s a stumper. Well, if you’re shopping for a gym junky, or just somebody who’s already proclaiming a New Year’s resolution to get fit, why not give them the tools and accessories they need for a health regime? Here are some suggestions to help cross that health nut off your list.

Gizmos and Gadgets

The Wii Fit was such a hit that Nintendo launched its sequel, the Wii Fit Plus ($99.00), just in time for the 2009 holiday season. Wii Fit Plus contains all the features of the original but adds 15 new activities, 6 strength and yoga exercises, and the ability to fully customize your own routine. Already have Wii Fit? No problem; purchase the Wii Fit Plus disk ($19.99) which transfers previously saved files from the Wii Fit into the Plus. Available at local electronic and retail outlets.

Compatible with iPod Nano, iPod Touch and iPhone 3GS, the Nike + iPod Sportkit ($29 at www.apple.com) helps joggers, runners and those using cardio machines track their time, distance, pace and calories burned. Data is collected either via a sensor in your shoe or a connection to your cardio machine and then sent to the iPod for audio feedback and display. iPod recommends using Nike + shoes with the foot sensor, but you can easily attach the sensor to any running shoe with special attachments like Runaway clip-ons ($8.99 at www.switcheasy.com) or lace-ins ($4.95 at www.lacelid.com). Locally available at Apple retailers.

Cardiac Friendly Cuisine

Devin Alexander, author of the NY Times bestseller Biggest Loser Cookbook, offers a new family friendly version, Biggest Loser Family Cookbook. With more than 125 guilt-free, budget friendly recipes, you can whip up recipes like hula pizza, mandarin orange chicken and even a meatball parmesan sub. Fast Food Fix, also by Alexander, takes recipes from fast food chains, including guilt laden Subway oatmeal cookies, and reinvents ingredients for healthier versions. Available at Borders and Barnes & Noble Bookstores for $21.95.

Slow cookers ($29.99+), available at Williams-Sonoma, Bed Bath & Beyond and most kitchen appliance retailers, are making a comeback. Healthy accompaniments to this gift include Fix-It and Forget It Lightly Low-Fat Slow Cooker Cookbook by Phyllis Pellman (try the Beef Stroganoff and the Caramelized Pears ‘n’ Wine) for around $14.99, and Slow-Cooker Liner Bags ($1.99) for clean-up in less than a minute. Cookbook is available at Barnes & Noble; liner bags are sold at most grocery stores.

Fun & Functional

A Physio/Fitness Ball is one piece of equipment that can shape, tone and stretch the body while providing a great, low impact workout at home. Danskin’s Core Ball Plus ($50 and up) features a floor ring for added stability and two resistance tubes with adjustable handles attached to its sides for a new level of training. A variety of instructional DVDs are available to customize your workout. Available at Bed Bath and Beyond.

Practicing fitness moves on a Wobble or Balance Board will not only challenge one’s core but tone without building bulky muscles. They’re perfect for those training for board sports or anybody looking to improve their balance and strength. ($10 and up)

Resistance Tubing ($7.50 and up) is used for toning all muscle groups and comes in six resistance strengths. Extremely light weight, portable and easily stored, these are perfect for fitness fanatics who like to workout anytime, anywhere. Both Balance Boards and Resistance Tubes can be found at Dick’s, Sports Authority, Big 5, Target and Walmart.

Apparel & Accessories

There is no excuse for missing workouts when your clothes are packed and ready to go in a new gym bag. Puma bags are functional, including zippered areas that separate dirty clothes from clean, yet fashionable enough to sport as purses or luggage. Check them out at Puma stores in Town Square or Fashion Show Mall.

Adidas’ new line of ClimaWarm® workout clothes keep cold weather warriors dry and comfortable in chilly conditions, yet still allows sweat to escape ($55.00 on up for Clima365 pieces). If you’re looking to spend less, but still want to give the gift of fashionable workout wear, check out Target or Nordstrom Rack.

Lucy active wear, yoga accessories, hats and leggings are the latest in fitness wear that’s fun, energetic and inspirational. The new Hatha pant is even socially conscious, with partial sales proceeds through December going to Off the Mat, Into the World, a charity organization that bridges yoga and service. Visit the Lucy store in Town Square.

Stocking Stuffers

Last minute stuffers include specially padded Thorlos® blister-free socks ($12 and up), available at REI, Outdoor World and Boot Barn; EZ-Freeze® Flip ‘n’ Flow sports bottles and others that hook onto belt loops, making hydration “green” and stylish; and a variety of Gift Cards from health conscious establishments including Whole Foods, iTunes, Dick’s Sporting Goods, Puma or Lululemon.

Remember, fitness is priceless. Give a gift that inspires health, happiness and a renewed outlook on life that lasts far beyond the holiday hoopla.