10 Best Fitness Apps

We all know how to download apps that connect us with people, allow us to share our photos and videos, even play games that waste our time but what about downloading an app that’s going to help you to achieve your fitness goals?

According to some recent research people who used mobile fitness apps were much more likely to be active than people who didn’t.  And they were more likely to have a lower body mass index! 

With so many apps on the market, which is the right one for you, and which is the one that’s going to keep you motivated?  Let’s look at our top 10 selection (in no particular order):

1.     Strava Running and Cycling GPS

If you like to run, ride or just adventure outside, you’ll love Strava.  Millions of runners, cyclists and active people use Strava to record their activities, compare performance over time.  Connect with their community and share photos, stories and highlights of your adventures with friends.

2.     Map My Run - GPS Running & Workout Tracker

This is a great app for people who are travelling and who are running in a new area.  MapMyRun gives you feedback and stats for every mile you go to help improve your performance. 

3.     Runkeeper

This is a classic app for everyone who wants to run.  This app really does get people out the door and help them stick with running forever.  Track your exercise, set goals, sweat and see your progress.  Over 50 million users worldwide.

4.     MySwimPro - Personal Swim Trainer

If you’re one of the lucky ones to have an Apple Watch Series 2 (the waterproof version), this is the swimming app for you.  You can select swimming workouts and track your biometrics. 

5.     5K Runner:  Couch to 5K Run Trainer

The OFFICIAL 5K Runner.  4.2 million people successfully did it.  Get in shape and lose weight in 8 weeks.  It’s been featured on CNN, Fox, USA, Today, Times and many more...and it’s free.

6.     Walking for Weight Loss

Walk off 3 times more fat with their training plan.  Now your walking will make you lose weight.  Reach top results in less time by combining walking and speed-up techniques.

7.     Calorie Counter & Diet Tracker by MyFitnessPal

Lose weight with MyFitnessPal, the fastest and easiest-to-use calorie counter for iOS.  This app has the largest food database with over 5,000,000 foods with amazingly fast and easy food and exercise entry to track your progress. 

8.     Runtastic Road Bike GPS Cycling & Ride Tracker

Join the millions of enthusiastic road bikers tracking their tours, races and leisure rides with the Runtastic Road Bike app.  Monitor training progress and compare personal performance and, if you’re really competitive, challenge your friends too!

9.     Sworkit - Workouts & Fitness Plans

Get started on a 6-week program to get “Leaner, Fitter, or Stronger.  There are plans for beginners, intermediate and advanced.  Get access to a huge database of body weight exercise.  That means you can do the workouts from anywhere. 

10.     PEAR - Personal Fitness Coach

“It’s among the best fitness apps you’ll find” - PC Magazine.  Finding great workouts from top coaches and getting fit has never been easier.

Bottle Cleaning - The Easy Way!

Easy Bottle Cleaning!

Do you ever get a funny taste in your water bottles?  Do they sometimes have a bit of a smell even though you washed them with dish soap or put them through the dishwasher?

Try This!

Step 1:  Add 1 teaspoon bleach and 1 teaspoon baking soda to your bottle.

Step 2:  Fill with water and leave overnight.

Step 3:  Next day, rinse thoroughly and air dry.

VOILA!  No more stinky bottles or strange taste!

4 Safety Tips for Women Runners

We would all like to live in a world where we are free to go out running and be safe, whether it’s during the day or at night, whether you’re in an isolated woodland, or a deserted beach, but as women in this day and age, here are some tips that we think all women runners should follow.

4 Safety Tips for Women Runners

Run With A Personal Alarm

I know you love running on your own, hearing the sound of your feet beating the ground as you go.  Running with a buddy is the gold standard but if you do find yourself running alone, having a safety device could be the key to keeping yourself safe.  There are many on the market and some are designed to look like wrist watches that you slip on and they have velcro fasteners so fit all sizes.  Amazon have a wide selection.

So, next time you go for a run after work, especially as the nights draw in, make sure you are wearing one of these great little gadgets.

Running With Music

I don’t know about you but music is my beat and keeps my feet going at the right pace, and my body moving.  However, there are some situations when you should never run with your music - times you need all your senses to be fully alert.  Plugging in your headphones reduces your awareness of your surroundings so please bear these tips in mind.

• Don’t use when running at night.  You can’t see as well and that’s when you need to be able to hear what is in front and behind you.
• Any time dogs, cats or even attackers may be a threat - don’t put your headphones in.
• If you’re running along a street that doesn’t have a sidewalk, you don’t always hear bikes or even other runners coming behind you.  Always run towards the traffic so you can see vehicles coming towards you.

Take A Self Defense Class

Learning self defense or at least some basic self defense moves will give you a chance to escape if attacked.  Learning how to fight back will give you confidence and a better chance of surviving an attack. 

Mix Up Your Routes

Have several different routes that you run but don’t always run the same way.  Not only is mixing up your route good for your muscles, a variety of scenery is good for the brain.  It also means that if someone is watching you, they don’t know which route you will take. 

However, if you have to run the same route, change up the time you run.  Suggest running sometimes in the morning and sometimes in the evening or on your lunch hour.  Changing up your regular time by 15 minutes can make a difference.

There’s also a good article in Shape that’s been written by a former secret service agent (!) that gives you some good advice - check it out.  

New Fitness Devices Coming Soon

Check Out These New Devices

Samsung’s new fitness smart band looks like it’s going to be able to support Spotify offline and also be water resistant up to 165 feet!  Wow that’s really going to help if you want to listen to your music and train in the water. 

Take a look at the review on the Verge and see whether this is going to be your new fitness gadget.

To go along with your new device you’re going to need some waterproof headphones so take a look at the reviews for the top ten headphones that will enable you to train and listen to your music whether you’re in the pool or the ocean.  Toptenreviews

TomTom is well known for their GPS tracking devices for your car but they are about to move into the world of fitness which will include GPS tracking.  The TomTom Spark 3 Fitness Tracker will help you “train with up to 500 songs and your heart rate on your wrist.”  Read this review on Vagabondish and decide whether this is the device for you.  

photo credit: martin.rechsteiner TomTom Spark Cardio + Music via photopin (license)

Post Long Run or Bike Smoothie

Smoothie Recipe

It's almost the weekend and for all of you weekend warriors, that means...LONG RUN or RIDE!  It also means that you need to pay particular attention to your post workout nutrition to help repair your muscles and properly prepare your body for your next workout.  

Here is one of my favorite smoothies to try :-)

Ingredients for Smoothie

(in no particular order)

• 1 Cup Strawberries (fresh or frozen)
• 1/4 Cup (2oz) 100% Juice
• 3/4 Cup (6oz) Water
• 1 Tsp Spirulina
• 1 Tsp Ground Chia Seeds (or Ground Flax)
• 3/4 Cup (6oz) Yogurt (Greek or Plain)
• 1/2 Scoop (15g) Protein Powder (Plant or Animal)
• 1/3 Banana (fresh or frozen)

Method:  Toss it all in a blender (preferably liquids first) and mix it up or about 30 to 60 seconds.

Quick Prepare Tip:  Mix all the ingredients except the frozen fruit in your blender cup and store it in the fridge.  When you get back from your workout, simply toss the fruit in, blend it and voila!  Yummy.

Sarasota Soon Come!

One disadvantage to coaching my athletes online is that I don't always get to meet them in person.  We meet regularly with each other through video conferencing or may see each other at a race or a training camp but sometimes it is nice just to sit down with your coach and have a chat over coffee (or whatever your bevvy of choice may be!).

On November 13th, 14th and 15th, I will be visiting the Sarasota, Florida area and am offering you the chance to do just that...and it's FREE!

We can discuss anything you would like relative to triathlon and multisport training and racing just as we would during a regular online general consultation.  Such topics may include things like your goals for 2017, race fueling, planning and training, sport biomechanics and/or use of power or heart rate.  For the new triathlete, we can discuss things like equipment selection or what a typical training plan/schedule looks like and what races you may want to sign up for.  The other option is just to hang out, have a coffee and chat about the trilife :-)

I've set up lots of available times to meet so please pick whichever one suits you best.  You can access the online scheduling system HERE. 

I look forward to seeing you there!

Coach Kara

From Start to Finish ‹ Cayman Airways Skies

Great article and some tips from our coach here at Triformations if you are on the fence about training for your first triathlon!

Click here to read the full article.