Fitness Apps: Navigating the Options

In today’s world, everything is becoming more connected, more technological and in some ways more complicated. Smartwatches, fitness trackers and a million apps are out there of your choosing. But how do you know which one fits you?

Some are free, some are paid. Some count calories, some have fitness communities for buddy workouts and some give you sample exercises to motivate and inspire. So many choices and so much variation can be intimidating and confusing. To make it easier, we have made a list of some of the most popular fitness apps for your smartphone that won’t cost you a dime.


Whether you are building up for a marathon or just curious about your evening strolls, RunKeeper is a 50 million user platform that can help you keep track. The app features GPS features and allows you to plan, save and compare routes. RunKeeper provides custom training plans and allows you to push through challenges, win rewards and share your progress with others.

Price: Free

Charity Miles

Have a big heart, but find it difficult to find the motivation to hit the road and start running? Charity Miles works with corporate sponsors whose information will be the backdrop to your run on your app. They have agreed to donate a few cents for every mile you cover and you can choose from a list of charities you may want to support. Pick the one you feel most inspired by, put on those shoes and start donating. It’s a win-win situation!

Price: Free


If you are looking for an app that motivates you to get more serious, this may be the one for you. Millions of runners and cyclists record their progress, counting not only the distance and calories covered but contains features such as elevation gained, average pace, fasted mile and comparison to previous workouts. Furthermore, the distance covered by each athlete is not only counted in each separate workout but added up over your entire week, month, year and even membership time. Like many other fitness apps, it features a social platform, allowing you to compare your stats to other athletes, win awards and push through challenges.

Price: Free

J&J Official 7 Minute Workout

“I would love to workout but I have no time!” This excuse will be hard with this science-based workout method designed by the director of exercise physiology at the Johnson & Johnson Human Performance Institute. Fast, efficient and easy to use, this app provides clear and detailed instructions on 72 exercises that will help you improve your fitness quickly. It motivates by tracking your progress in days and cycles completed, allows you to easily swipe between songs and lets you share screenshots with your friends.

Price: Free

5 Minute Yoga

To continue with the “no excuses” attitude, let’s have a look at the 5 Minute Yoga app. This app provides clear and detailed instructions with images and descriptions to ensure the correct posture. The app aims to help you strengthen your body, increase your flexibility and relieve tension. The routines are just 5 minutes long, so you can start your day, have a quick work out on your lunch break or center yourself before going to bed. There is no one that cannot spear five minutes a day to increase your health.


Tips to Help Your Teenager Maintain a Healthy Weight

Weight gain during teenage years is not a new phenomenon, but a common occurrence among young people aged between 13 and 19 years. Many people resort to dieting to lose excess weight. However, experts do not recommend diets as the best route to losing weight. Diets offer temporary eating plans and therefore can only yield temporary results. For that reason, the person is more likely to gain as much weight as he or she lost when they go back to the normal eating habits.

So how can a teenager lose weight safely? Successful weight loss takes place when you change your behavior, especially when it comes to what and how you eat. You can adopt a healthier lifestyle by doing the following:

Engage in regular physical exercise

As a teenager full of energy and stamina, you can burn more calories when you engage in regular and active physical exercise. Regular exercise also helps you build muscle, which eventually enables you to keep excessive weight at bay. You can engage in a physical exercise by doing the following:

  • Taking a family dog for a walk
  • Cycling to school
  • Playing ball games or athletics

Besides, you can do any other thing that increases your level of daily activities. Increasing the level of your workout through physical exercise enables you to build muscle. With more muscles, you can burn more calories even without exercise.

Minimize screen time

This is a sticky area for teenagers. However, experts recommend that spending less time on screens could help you lose weight safely. You should plan your activities for the day and set your limits for watching TV, playing video games, or chatting with a friend on social media. Allocate enough time every day for physical exercise and ensure you get adequate sleep.

Check your food portion

Big food portions could lead to unnecessary weight gain. Sugary beverages could also pile up calories on your body. Avoid soda and sugary juice. Instead, drink water or low-fat milk. Natural weight loss supplements could also help you shed unnecessary weight. Try forskolin extract and other natural supplements like apple cider vinegar. Forskolin is a powerful herbal compound that can help in fighting weight gain and building lean muscle mass.

Eat more fruits and vegetables

Experts recommend at least five servings a day. Aside from vitamins and minerals that you get from fruits and vegetables, they provide fiber. Fruits and veggies make you filled so they reduce your cravings. In the end, you end up eating less and avoid overeating.

Eat breakfast every day

Some people think they can lose weight by skipping breakfast. However, studies and research have revealed that people who skip breakfast have higher BMI. Breakfast gives you the energy to start the day. By missing it, you are more likely to eat more during the day.

Weight management does not take place overnight. You need to develop a plan and follow in order to achieve long-term goals. Crash dieting or other quick schemes for weight loss may only yield short-lived results. Even by following these tips, you still need to consult your doctor or physician to determine whether you have a healthy weight.



Five Steps to Losing Belly Fat Easily

Belly fat not only tampers with your choice of outfits but also exposes you to serious health implications. Visceral or belly fat produces hormones that hinder your body from producing insulin. When that happens, you risk being obese and even worse, contacting terminal diseases such as hypertension and type 2 diabetes. The following tips could help you achieve a flat belly forever.

Don’t skimp on physical exercise

Visceral fat responds well to aerobic exercise. You can shed more calories by riding a bike, running, brisk walking, or swimming. The point is to engage in a physical exercise that increases your heart rate. With aerobic exercises, you could achieve even better results than if you engage in resistance training. A study from Duke University shows that physical exercise equivalent to 12 miles of jogging every week could help eradicate belly fat.

Focus on protein like never before

Eating lean protein leads to a slimmer body and loss of belly fat. Experts advise that as you age, the body produces more insulin because the muscles and fat cells don’t respond to it properly. Insulin supports fat deposit on the waist and in the belly.

By taking a diet rich in protein, you could protect yourself against the effects of more insulin. Besides, you should include a lot of fiber in your diet. According to a research done in 2011, consuming about 10 grams of fiber a day for five years could reduce visceral fat by 3.7%. Good sources of fiber include fresh apples, pinto beans, and green peas.

You could increase your protein intake by adding organic whey protein to your meals and snacks. Alternatively, you can try natural supplements like forskolin for weight loss. Forskolin is a popular natural supplement recommended by specialists to fight weight loss.

Pick the polyunsaturates

Saturated fat foods contain more visceral fat than polyunsaturated compounds. An example of saturated fat is palm oil while that of unsaturated fat is sunflower oil. Polyunsaturated fat is available mainly in nuts, seeds, and fish. Consuming such foods could help you lose visceral fat with ease. You could visit a professional dietician for appropriate advice on the right foods without saturated fat.

Consider natural supplements

According to a Japanese study, consuming one or two tablespoons of vinegar daily for 8 weeks could help you shed a significant amount of body fat. For example, vinegar contains acetic acid that produces fat-burning proteins. In addition, you could use other recommended natural supplements such as Garcinia Cambogia or apple cider vinegar.

Try yoga

Yoga reduces the level of visceral fat, especially in postmenopausal women. If you are not into the game, you could try other relaxation exercises such as deep breathing. The point is to lower the levels of cortisol, a stress hormone associated with belly fat.

Visceral fat can become more pronounced when you hit 40 and above. Many people thought it is unavoidable, but well, with the tips mentioned in this piece could help you turn that ship around. In addition, you should sleep routinely for 8 hours a day to improve your chances of shedding visceral fat.