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Category: Fitness

Top Fitness Apps For a Healthy 2014

Here we are in February already!. How are you doing with your 2014 goals? Here are a few of my favorite fitness apps. Did I miss any? Leave a comment below and let me know about your favorites.

7 Minute Workout

“I don’t have time to workout.” Well you have seven minutes don’t ya?

Includes a warm up and a variety of upper body and lower body exercises you can do using minimal equipment.  I did not care for the dinging during the thirty second intervals. I did like the little party at the end. This app would work really well for those who have strength training experience in a class or with a personal trainer, know basic moves like wall sit and side plank and just want a quick and simple workout.

Overall rating: 8

Couch To 5K

“I just signed up for the Shamrock Run and have not put on my runners since 2013”

This is a progressive periodization program that will have you running a 5K in two months. I like that it includes a warm up, and jogging/ walking intervals. Marathon coaches like Jeff Galloway use the run/walk technique to train injury free. One of my clients has been using this app since January and so far he has not missed a training session! This is great for those who are looking to ease back into running without getting injured.

Overall rating: 10

My Fitness Pal

“I need specific guidance on nutrition, calories, activity, tracking my progress with hard numbers to see my results.”

This app does everything except drive you to the gym. You start by entering your age, weight and desired result (weight loss for example). You are given a calorie count for the day. You input your food and activity and it adjusts your numbers throughout the day. If you are into graphs, pie charts and numbers this is for you. Want to meet friends for happy hour? Check your numbers to see if you are allowed that glass of wine or dessert.

Overall Rating: 9

 

Fit Radio

“I need a stream of music set to a certain beat to keep me motivated during spin class.”

Music mix that gives BPM (beats per minute) so you can match your cadence to the bass line on your favorite tunes. Variety of music styles, the sample I listened to on the “classic rock” station included a pumped up version of Pat Benetar’s “Hit me with your best shot” into Frankie Goes To Hollywood’s “Relax”. I like the seamless flow from one song to the next, however the club like quality of the music did feel a little too much like a spring break party in Cabo (gee you’d never guess I’m almost 40 by that statement).

Overall rating: 6

 

January Facebook Contest – New Year’s Resolutions

Last month I challenged you to post your food photos on Fluid’s facebook page. For posting a photo of her yummy homemade cobbler Jane won herself a massage gift certificate. Congratulations Jane!

This month – New Year’s Resolutions!

Post your New Year’s resolutions by January 31st and you could win a thirty minute personal training session with Anne.

What are you letting go of? What new habit have you added? Are you working towards a fitness goal? Maybe you are tweaking your schedule to allow for more fun, relaxation, or time with family? Tell me about it.

Personally I am continuing my pull up challenge. My goal is to be able to do one unassisted pullup (without jumping) by the end of the year. I also tend to be a worrier so when I hear the little monkey in my brain start to go nuts I say “I don’t have to worry about this right now.” I’ll keep you posted on my progress…

 

Anne McCranie is a personal trainer and Licensed Massage Therapist in Portland Oregon. She works with her clients one on one and is small groups using a combination of movement + massage to aid in pain relief, assist in weight loss and build strength and flexibility. Contact her at (503) 705-4762 to schedule your consultation today.

 

December Deals – Week Four – Buy Two Get One Free

Did you forget anyone on your list (or wake up to coal in your stocking?) Here is your last chance to score a Fluid December Deal! Buy two hours of training with Anne and receive a one hour massage for free.

Anne n. Mom Rows edit 6.10 (2)

What a way to kick off the new year! You and Anne will discuss your goals, then Anne will take you through a customized program that may include Pilates, yoga, strength and/or flexibility work. Treat yourself to a reward massage after your hard work.

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*Total cost for three hours of one on one time with Anne is $160. You must purchase this deal by Monday December 30th. You have one year to use your sessions. You may use your time with Anne for personal training and or massage therapy. Anne does not offer refunds on packages. You may use these sessions yourself or give them as a gift.

Fluid December Deals Week Three – Home Exercise Program And Equipment

Home exercise program and equipment. $75

 

Let’s face it, I’m a minimalist. Especially when it comes to fitness equipment. While I have been known to pull out multiple props during class (foam rollers, magic circles, blocks, straps, bands, tennis balls…) we often do an intense (and fun) workout using minimal or no equipment. One of my favorite toys is the Swiss Ball. You can use it for strength and core work – think squats, help with your standing balance poses like Warrior II, and for relaxation and flexibility work with back bends and restorative poses. An exercise band slips easily into your suitcase for workouts on the go. With these two tools you can get an effective workout in minutes a day.

 

ball and band 12.13

This package includes:

  • Swiss ball
  • exercise band
  • sixty minute strength session with Anne
  • home exercise program

You will meet with Anne here in her Sellwood studio and go through a personalized exercise program. Leave feeling longer and stronger and with a list and explanation of the exercises we did. With your ball, band and program you can continue your work at home.

*fine print: You may purchase this for yourself of give it as a gift. One deal per person. You have one year to use your training session with Anne. You must contact Anne by Monday December 23rd to take advantage of this offer.

Build Core Strength With Plank Rows

This exercise has caused the most moaning and groaning from my clients so far this month. Here Rick demonstrates one of the October Five – Plank rows.

Rick Plank Rows October 2012

Start in a plank with feet as wide as the mat (knees down if needed). Now lift one hand. Keep your plank position, nothing else moves.

Rick Plank Rows 2 October 2012

This exercise works upper body, core, back, legs – everything! If you do not have access to dumbbells start in a plank and just lift one hand.