Fitness Apps

Are you one of those tech savvy individuals that love to take their portable devices to the gym and listen to music?  What about downloading apps to put on your iPhone or iPod?  What if I said you could take advantage of both of those tools in order to get in shape or maintain a healthy lifestyle, because now you can with certain apps brought to you by Apple.  You can select from a variety of different categories such as cardio, weights, and nutrition.

Here are just a few example that you can choose from:

Cardio

iTredmill- Cost $1.99-Too busy to hit the gym? Turn on this app, put it in your pocket and go about your day as it accurately tracks your steps, distance and average speed. While most pedometers aren't equipped to work in pockets and purses—you normally have to carry them or holster them in nerdy belt straps—this one is. You can even set the Pacer Dial, which ticks off beats to keep you marching up to speed. The counter automatically pauses when you stop and restarts when you move again.

Nutrition

GoodFoodNearYou- Cost Free-Perfect for frequent travelers, this app recommends healthy food options based on your location, which is tracked by GPS. It targets popular casual dining restaurants, fast-food restaurants, grocery stores and convenience stores nearby. Tap one of the suggestions and a lengthy list of healthy menu items appears, complete with calorie, fat and carb totals. Once you decide on a place, simply let the built-in map guide you to gastro-satisfaction.

Weights 

FitnessBuilder-Cost $9.99-The price may seem steep but this is the mother of all fitness apps. It's got over 200 workouts, which can be picked automatically by the app's technology to create the best session for you. It's also loaded with over 2,0000 images and videos, five fitness timers, complete tracking capabilities, an arsenal of calculators and the ability to ask their exercise physiologist a personal question. The app can be upgraded for $4.99 a month, more than doubling the amount of the workouts, videos and accessory  applications. The only thing this bundle of technology doesn't do is perform liposuction.

I think this a great opportunity for people that enjoy bringing their iPod or iPhone to the gym to take full advantage of their technology.  Many of these apps available allow you to chart your progress, offer a variety of workouts and exercises, and helps you find healthy food choices at your nearby restaurants/stores.

If you would like to see the rest of the apps and find out more information just go to Men's Fitness.  

Determining the Right Sets and Reps for Different Goals

How often do you switch up your reps and sets during your workout?  I remember when I first started working out I would constantly do the same routine each time.  The only thing that would ever change from day to day was the lifts that I performed.  I was seeing minimal gains, and I was not getting any stronger.  While this is a nice way to ease into the lifting scene it doesn't keep your muscles off balance.  After awhile your muscles will get used to the same workout and stop growing.  Another negative to lifting this way is strength imbalances.  This is something that you want to be aware of because this can lead to injury.

A few ways to help blast through a plateau and keep your muscle guessing constantly is by throwing a few different kinds of sets into your workout.  Here are a few you can choose from, and which ones will target the goals you have in mind. 


Straight Sets-Number of repititions followed by a rest period, then by one or more sets of the same exercise

Used For:  Building Mass and Size

When To Use:  Start of your workout.  Perform three straight sets of six to eight repetitions of a challenging exercise like the bench press, pullup, squat; aim to do the same number of reps in each set, with either the same or increasing amoutns of weight

Supersets-A set of each of two different exercises performed back-to-back, without any rest

Used For:  Saving Time and Burning Fat

When to Use:  Insert a superset any time during your workout.  To involve the most muscles, pair compound exercises—moves that work multiple muscles across multiple joints. For example, combine a chest press with a row, or a shoulder press with a deadlift. To save more time, pair noncompeting muscle groups, such as your deltoids and glutes. One muscle group is able to recover while the other works, so you can repeat the set without resting as long.



Trisets-Three different exercises performed one after another, without any rest in between

Used For:  Saving Time and Raising Metabolism

When to Use: Trisets are a good workout for at home (or in an empty gym), because you need to monopolize equipment for three exercises. Do basic exercises that hit different body parts—like bench presses, squats, and chinups. Perform a warmup set using 50 percent of the weight you usually use in each exercise. Then repeat the triset two or three times, using weights that allow you to perform eight repetitions per set. Rest 1 to 3 minutes after each triset.



Drop Sets-Three or four sets of one exercise performed without rest, using a lighter weight for each successive set

Used For:  Get Heart Rate Up, Save Time, Postworkout Pump, & Fatigue Muscles

When to Use:  Use drop sets when you're pressed for time. Don't do them more than three times a week; you'll get so tired you won't be able to accomplish much else. Start with a warmup, using 50 percent of the weight you expect to use in your first set. Now use the heaviest weight you'd use for eight repetitions of that exercise to perform as many repetitions as you can. Drop 10 to 20 percent of the weight and go again. Continue to reduce the weight and go again, always trying to complete the same number of repetitions (even though you won't), until your muscles fail.



To read more on each of these sets go to Men's Health. 

Get in Shape with Your Partner

I think the toughest thing to do while you are in college is to workout alone.  It is hard to become motivated without someone constantly pushing you to become better.  Also, it becomes difficult and extremely dangerous to lift without a spotter. 

I can remember an instance in particular where I thought it was a good idea to lift without one of my friends, which I then procceded  to partially tear my pec muscle because I was so exhausted from benching that I was not able to rack the weight.  It was probably the scariest situation that I have ever experienced.  With that said, I never lifted without a partner ever again. 

Recently, I just gained some unhealthy weight from binge eating and not following my diet.  I have gained around 5 lbs. and summer is approaching fast.  The one goal I have in mind is obtaining that beach body with a nice pair of chizzled abs.  With this goal in mind, I was thinking to myself how I could have fun and include my girlfiend in the process.  I was looking around at some of the workouts on various websites and came across a 12-week program for couples. 

This free couples workout allows you to burn fat, have fun, and also get closer to your companion.  If that isn't enough to motivate someone to participate in this program then the chance to win a luxury vacation to paradise might be...

For more information about the workout and the trip visit Men's Fitness.

Health Risks with Energy/Sports Drinks

Have you ever consumed an energy drink?  What about drinking a Gatorade after a sports event?  I recently discovered through watching CBN that you may what to rethink this choice next time.




This video just goes to show how dangerous energy drinks can be to your health.  There are many risks associated with consuming these on a daily basis such as increased blood pressure, dehydration, seizures, strokes, heart palpations, and much more.  It also shows that sports drinks are not as friendly as everyone thought they were meant to be.  The one thing I was shocked that they did to your body was it erodes away at your teeth, which can cause a frequent increase in cavities. 

Finding out about this information has really made me rethink my choice of drink.  Here's a little background information on my own consumption of these products.  I used to constatnly purchase a Monster Energy before every workout, which gave me that extra boost in order to get in the gym.  Before and after every football game, I would drink at least a couple of Gatorades.  I have just recently begun feeling the side effects of the energy drinks.  I am constantly getting horrible headaches, because I consume so much caffeine on a daily basis.  My body has gotten so used to this substance in my body that is craves this need, which in returns creates these headaches.  It definitely is not a good feeling.

The main reason why I wanted to share this information with my audience is because I found it extremely important to college students.  I know based on my observations that kids use energy drinks as a source of energy to study for tests, complete homework, mix with alcoholic beverages, and cram for finals.  That is why it is so imperative to educate this segment in order to make better choices for their bodies.  I am not saying you need to completely cut energy drinks out of your diet, but make sure you limit yourself.  The more caffeine you put in your body, the more stress you put on your heart.  Also, I know Gatorade drinks are thirst quenching, but if you don't want cavities I would just stick to water.

If you want to read more about this article, check out the CBN website.

Fitness Q & A

One thing I felt that was missing in my blog was asking other's about their point-of-view on fitness.  I recently conducted an interview with my girlfriend which just recently began working out.  Here's what she had to say...

Fitness Spotlight

Name: Desiree Baker

Year:  Sophomore

What got you interested in working out?

Seeing people gain more than their freshmen 15, and seeing the trouble of obesity on my Dad’s side of the family.  It makes me nervous because it could be possibly linked to heredity. 

How often to do you work out each week?

I try to work out at least 3 times a week.

What are your favorite muscle groups to train?  Why? 

Quadriceps & Abs.  I enjoy working out my quads because I have been a dancer my entire life, and am obsessed with how my legs look. 

Are there any tips you would like to share in regards to fitness?

Keeping a good intensity throughout all of your workouts will keep the calories burning.  A lot of people think that just by doing cardio you are going to burn enough calories, but the truth to the matter is keeping your heart rate up is essential to burning fat. 

How do you make working out fun?

Making numerous playlists on my iPod to listen to while I workout such as fast upbeat songs.  Having a partner when you workout makes it a lot easier to stay motivated, and also have someone that is going to push you when you want to quit. 

What are a few songs that you have on your playlist?

Club Can’t Handle Me by: Flo-rida

All I Want To Do by: Sugarland

Steal My Kisses by: Ben Harper and The Innocent Criminals 

Muscle of the Week-Biceps

I was thinking to myself today how I could add a new element to my blog, and I came up with a solution of introducing a new body part each week.  This week I am going to focus on building the biceps.

The first thing is understanding that the bicep is made up of a two-headed muscle:  short head & long head

There are multiple lifts that you can do in order to concentrate solely on this muscle group.  A few of these lifts are:  alternating hammer curl, barbell curl, dumbbell curl, EZ-bar curl, concentration curl, overhead cable curl, incline dumbbell curl, and zottman curl.

Fortunately for some people, it is fairly easy to be able to build muscle in this particular area.  For others, it can be the most frustrating thing in the world to do hundreds of curls and not see any results.  Most guys would kill to be able to have a nice pair of "guns" in order to show off to the women in the gym.  Also, it becomes a self confidence thing when you are able to fill out one of your shirts with your muscles.  Trust me, the compliments are amazing when you hear them from people you have never met. Even women wouldn't mind having some definition in their arms to achieve that tone and athletic look to their bodies.

One of the issues with most people is that their technique is poor, and they are not sure which exercises to do in the gym.  Other concerns may be not knowing how many reps to do with each exercise, and the amount of sets that they should do for biceps.  I will share a few of my favorite lifts with instructional video on how to do each lift properly.  Also, I will supplement the videos with a workout plan that you can follow in your own gym.











Check out this amazing bicep routine that Muscle & Fitness has already built for you.  All you have to do is follow the reps, sets, and intensity techniques in order to start seeing results.

Healthy Choice for a Birthday Cake

Well for all my readers out there today marks my 22nd birthday.  Yeah, I am growing up finally!  I thought that this would be a great opportunity to share a healthy recipe for anyone out there that is thinking about baking a cake for a birthday.  

The one thing that is difficult when you are trying to be health conscious is giving up that amazing birthday cake with layers upon layers of frosting.  A good solution to this problem is making an angel food cake, which is low in fat and calories.  This recipe is very simple to make and it contains beta-carotene and fiber, which helps fight cancer related cells.  

Orange Angel Food Cake with Fruit Compote

INGREDIENTS

• 1 1/2  cups  egg whites (10 to 12 large)
• 1  teaspoon  cream of tartar
• 1 1/3  cups  extra-fine granulated sugar
• 1  tablespoon  finely shredded orange peel
• 1  cup  sifted cake flour
• 1 1/3  cups  water
• 2  6- or 7-ounce packages  dried apricots, halved
• 1  cup  dried cranberries
• 2/3  cup  orange juice
• 1/3  cup  granulated sugar
• 2  inches  stick cinnamon
• 1/2  teaspoon  vanilla
• 1/4  teaspoon  almond extract
• 
  

DIRECTIONS

In an extra-large bowl allow egg whites to stand at room temperature for 30 minutes. Add cream of tartar to egg whites. Beat with an electric mixer on medium speed until soft peaks form (tips curl). Gradually add the 11/3 cups extra-fine sugar, about 2 tablespoons at a time, beating until stiff peaks form (tips stand straight).

Sprinkle orange peel over beaten egg whites. Sift about one-fourth of the flour over beaten egg whites; fold in gently. Repeat, folding in the remaining flour by fourths. Pour batter into an ungreased 10-inch tube pan. Gently cut through batter to remove any large air pockets.

Bake on the lowest rack in a 350° oven about 40 minutes or until top springs back when lightly touched. Immediately invert cake (leave in pan); cool thoroughly. Loosen sides of cake from pan; remove cake.

Meanwhile, for compote, in a medium saucepan combine water, apricots, cranberries, orange juice, the 1/3 cup sugar, the cinnamon, vanilla, and almond extract. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Remove from heat. Discard cinnamon. Transfer the compote to a serving bowl. Serve warm or cool over cake slices.

Nutrition facts per serving:

257 calories
5g protein
3g fiber
61g carbohydrate
0g fat

Recipe compliments of Fitness Magazine

Rules to Follow When Dining Out

A difficulty in eating healthy is knowing which kinds of foods are acceptable and which are not.  This is a major concern for college students that are constantly on the go.  A choice that many students usually make is going out to eat for food.  I know I am one that would rather have food made for me than making it myself in the kitchen. 

I have a hard time as is eating healthy in my own apartment, but that doesn't mean all of that hard work goes to the way side when you decide to eat out.  This can become one of the most stressful things for me to do with my friends.  I want to go out and enjoy myself, but at what cost does that amount to in the end? 

I feel pressure from my friends to order hamburgers, eat fried foods, and indulge in deserts that I know I shouldn't be eating.  I even sometimes get poked fun at because I would rather order grilled chicken than eat buffalo wings.  Most of the time I just avoid going out to eat altogether, because that's the easiest route in order to avoid eating unhealthy food.  I am a person who LOVES LOVES LOVES food, so as you can imagine this type of dedication is near to impossible. 

This is why I wanted to share a few ground rules, so you can still go out and enjoy eating with your friends.  Also, I want to better educate others on choices they can make instead of always having to choose the typical grilled chicken meal.  There are plenty of other choices that are available.  The first thing you have to know first is being able to recognize these opportunities.  Many of these rules are based on things you can do differently in order to save on calories, while still being able to eat some of your favorite foods. 

Rule #1 
-Consume a protein-heavy appetizer.  A study published in Psychology & Behavior showed that people who consumed this type of appetizer consumed an average of 16%  fewer calories in their entrees. 

Ex: Red Lobster
Typical Choice:  Cheesy Garlic Rolls
Better choice:  Shrimp Cocktail

Rule #2
-Skip the booze.  Due to your body recognizing alcohol as a toxin, it works to burn these calories first-meaning that the calories in the food that you eat alongside the booze are more likely to be stored as fat.

Typical Choice: Bud Light, Coors, etc. 
Better Choice:  Water

Rule #3
-Pass on the combo meals.  People who take this additional deal spend an average of 17% more money and receive an average of 55 % more calories. 

Ex:  McDonalds
Typical Choice: #1 Big Mac, Fries, and Drink
Better Choice:  Just the sandwich

Rule #4
-Focus on the Foundations.  Three deep-dish slices from Domino's, before toppings, will cost you 1,002 calories. Downsize that to thin crust and you just eliminated 420 calories without lifting a finger.

Rule #5
-Side with Sides.  Some of the best nutritional bargains at many restaurants are found on the side items menu. Black beans and rice, roasted vegetables, and mixed greens are among the best bets. Many times, two side orders will do half the damage as one entrée!

To read more about these rules check out the Men's Health article.

The Dr. Oz Show

For those of you that haven't seen the Dr. Oz Show it is a must see TV program.  I have been watching Dr. Oz ever since I got interested in improving my health and fitness regiment.  Dr. Oz is Vice-Chair and Professor of Surgery at Colombia University.  Throughout his show he talks on a variety of different subjects such as fitness, heart health, cancer, sex & relationships, diabetes, nutrition, and much more.

If you are really looking for someone that is an expert in nutrition and fitness, this would be an excellent show to watch.  There have been plenty of times when I turn on Dr. Oz and there's something that he is talking about that pertains to my diet I am currently doing, or even better, some kind of food that will help burn even more fat if I supplement it into my workout.

The one thing I really enjoy about his show is hearing information from a variety of experts in a vast majority of fields.  It really helps add to the credibility of his show, and leaves no doubt in your mind that the information your receiving is factual.  

Recently, I had just heard about this gluten-free diet plan that can help you lose weight if you actually cut this out of your diet completely.  This is a big interest to me because I am sitting at a plateau in my diet where I just cannot seem to lose anymore weight.  I have been sitting at 185 lbs. for the past two months without any noticeable change.  Just a few weeks ago, there was an episode on Dr. Oz that talked about the diet and whether or not it was a myth.  It is worth watching if you are interested in learning more about this diet.  There are some beneficial discoveries in this discussion.  

The Gluten Diet: Just a Myth? Pt. 1

The Gluten Diet: Just a Myth? Pt. 2

The Gluten Diet: Just a Myth? Pt. 3

To learn more about Dr. Oz and other discussion topics check out his website.

Beers That You Won't Feel Guilty About Drinking

I think the hardest part about being a college student is balancing the weight gain that commonly comes along with excessive amounts of beer on the weekend.  It can be really tough to give up drinking completely.

The one benefit of having a few drinks is being able to socialize with your friends, and just blowing off some steam from the week of school.  The place where people get into trouble is when they tend to "binge" drink, which is drinking an excessive amount of beer in a short period of time.  This is when the calories really start to add up, and before you know it you've consumed over 800 calories in under 30 minutes.

In my case, I am someone who wants to drink something that is going to taste good while keeping the calories down to a minimum.  In doing a little research, I found some beers that maintained an average of 100 calories and also kept the carbohydrates down to a marginal amount.

Amstel Light 95 Cals/ 5 G Carbs

Beck's Premier Light 64 Cals/3.9 G Carbs

Budweiser Select 99 Cals/ 3.1 G Carbs

Coors Light 102 Cals/ 5 G Carbs

Corona Light 99 Cals/ 5 G Carbs

If you are interested in reading about some other great beer choices that have few calories check out Women's Health Magazine.