There are thousands of fitness apps out there! Which one do you use? We decided to pick three of the top apps that are out there and use them ourselves. We specifically looked at free apps because let’s face it, free is always good! If you can work out for free and when it is convenient for you; you are more likely to be motivated! There are no membership fees and you can bring as many friends along as you would like. Our phones usually go where we go. These apps allow you to work out whenever and wherever. If you are stuck at the office, or even in the front room while kids are napping.

We did the work outs, we tracked our exercises, and we personally analyzed what these apps were all about. Look and see what we thought of these apps and decide if any of these are right for you!

Couch to 5K (C25K)

Couch to 5k is every beginner’s best friend and it is a free app on all smart devices! This app is very popular with individuals who are just getting started in the running world and preparing to run their first race. This app has many options such as giving individuals other apps to look at while training, lists of different 5ks going on, and even articles that individuals can read about different aspects of running. The app is set up so that the individuals are given twenty-seven workouts, three days a week for nine weeks, as well as unlimited time for runs that can be tracked by GPS. Each of these workouts has an option for a trainer that can speak to you throughout your workout, but your notifications must be on to hear these coaching cues.

This app is laid out so that there is a five-minute warm up and a five-minute cool down for every run and the remaining time is a combination of walking and running. The app strategically coordinates run and walk time each session so that you can increase your overall run time. This way by race day, you are prepared to run the entire 5K! So, whether or not you are just wanting help with your training or just in need of motivation to get going this app can help you start running as soon as you download it.

Jillian Michaels

This app has a free option and a paid option. This app is ideal for getting started on a fitness regimen or if you need a quick and heavy workout. When getting started, you create profile with your gender, age, weight, and height. You choose your current fitness level and your available equipment. The app will offer longer training plans and meal plans that cost. To stay on the free track, pick random training/food plans and exit out of the screen that pops up with prices. With the free edition, you can track your weight. The weight tracker records your beginning weight, your current weight, and your goal weight. There are five categories of workouts available. They include abs, upper body, lower body, legs, cardio and full body. Each workout adapts to your fitness level and equipment availability. For instance, if you only have dumbbells available, you may perform ab exercises on the floor with a dumbbell. If you have a stability ball and dumbbells available, the ab workout will modify to exercises with those pieces of equipment. If you are a beginner, it will modify exercises and rev it up for those more advanced. You can also add music that you have on your phone during the workout for extra motivation.

One problem, I did run into is the speed of the app. If I made any changes to the availability of equipment or fitness levels, it took a long time for it to load the new workouts. I always made sure I was in a good service area and it didn’t seem to make a difference. Most of the time, I would have to exit out and restart the work out then it would operate just fine.

Jillian coaches you through each movement with videos so you can see exactly what to do. She gives cues throughout to help with form and slightly motivates you. If you are familiar with Jillian, she is usually very motivating and enthusiastic. In the videos on this app, she is milder. She gives a little information about certain movements and explains why they are great for you. You can even modify the amount of rest or transition time between exercises. Within a workout, you can pause and go back to a particular movement if you want to repeat. You can also skip certain movements if you have an injury or do not want to participate in that exercise. At the end you are asked to rate your session and it will adjust the next workout’s intensity accordingly.

Overall, I would recommend this app. Especially if you need a quick work out and/or have a hectic schedule that does not allow you to have a regular workout regimen. Or if you are just getting started and wanted to ease into a workout routine.

Nike Training Club (NTC)

The Nike Training Club is a great free option for both beginners and advanced.  When the app is first downloaded you take a simple questionnaire about your fitness level, goals, and type of equipment you use and have available.  From there they give you different plans that fit your needs.  For instance, a 4-week endurance plan or an 8-week strength and conditioning plan. Once your plan is selected it puts it into a calendar including your rest days.  Each workout has a video of the exercise so you know it is being done properly.  Once you start the workout it gives you coaching cues, keeps a timer, and tells you when to and how long to rest.  This can be a great option to help you stay on track while crushing your goals.

The app also offers workouts outside of your plan.  You can select what type of workout you are looking for.  For example, endurance, strength, yoga, upper body, and lower body. Not only can you search workouts by type, but also by muscle group. Once this is done, a variety of workouts are listed, their fitness levels and what type of equipment you will or will not need. It still gives you the coaching cues, timer, proper videos, and rest times.  Also, you can sync the app to your apple music so it will play music during your workout.  I highly recommend this app to people of all levels of fitness.

So, which one is right for you? Are you striving to run a 5K this summer? Is your schedule unpredictable and packed? Or do you want a plan and variety? We hope we made it a little easier to choose a fitness app. Happy training!

by: Megg Taylor, Stephanie Smith, Jasmine Wood, Skylar Dowdy, Shaje Moore, Rylee Bellmon, and Traviah Matthews

Like there is a variety of activities that you can partake in, there is a variety of equipment needed and believe it or not, your shoe choice is a part of that preparation! Picking the right shoe for the activity you want to do is very important. The activities you choose can have different types of demands on your knees, ankles, and feet. Shoes are made to provide to right amount of support, traction/skid, shock abortion, etc. to help you perform the activity to the best of your ability. Whether the activity is a weightlifting, running, walking, or CrossFit, there is a shoe to recommended for you.

Walking Shoes

Walking shoes are important for most everyone because walking is a necessity to get from place to place. Many people stand on their feet for hours at a time each day with no breaks in between. There are many well-known stores and brands that sell walking shoes such as Nike, Adidas, New Balance, and ASICS.

When choosing the perfect walking shoe, a few things need to be considered. First, the walking shoe should be flexible in the forefoot area, if it is stiff, it can lead to shin splints. Next, the heel of the shoe should be examined, if it is higher than one inch, the shoe should not be considered a walking shoe. Lastly, the shoe should be placed on the floor to be examined. The toe should be slightly off the ground above the rest of the shoe and if you poke the shoe, it should have some rocking motion to it. Finally, finding the perfect fit for a walking shoe is really key. Find a store associate to help size your foot.

                                                                 Running Shoes                         

If you are a runner you know that your shoes have a huge impact on your lifestyle. Being in the wrong shoe can create more problems than most realize. To find the shoe best for you it is best to know what your foot is like as you run; are you pronating or supinating, do you have a high arch or no arch? To find out how your foot rotates or doesn’t rotate you need to look at the sole of an old pair of running shoes to see the wear pattern on them. If you do not feel sure in yourself looking at this to make the right decision there are running stores that will analyze your foot in person. Once you have determined the rotation of your foot while running/walking you must now figure out what shoe best fits you. This involves going into the store and trying on every pair that will help your foot type. Once you find that pair that is comfortable and supportive it is time to go try them out! Remember if you are a heavy runner you need to get new shoes about every 600 miles. A great way to look online for shoes is to use Runner’s World shoe finder test; you can find the test at, www.runnersworld.com/shoefinder .

Inserts

            When one type of shoe is not ideal for your lifestyle, inserts allow you to have support with more flexibility. After testing, an insert is biomechanically made to fit your needs and body style. For instance, how much volume or impact you use will determine the thickness of your insert. Also, width and arch is measured. Inserts can be used to help correct posture and rebuild your arch.  These variables are important for your exercise routines. These will allow you to ensure you have proper posture to better improve safety precautions.

Convenience is important when it comes to inserts. They allow you to simply pull the inserts out and place them in a different shoe.  This will allow you to keep a variety of shoes.  Though testing is more accurate at stores that specialize in shoe inserts, it is now conveniently in stores like Walmart. Being on your feet constantly can cause extreme pain, inserts allow you to get back to comfort with ease.   

Weightlifting Shoes

            Weightlifting shoes are very unique and evolved since the 1920’s. They have lower tops, a little bit of heel, and a strap across the upper part of the shoe. Weightlifting shoes are specifically designed to provide mobility and stability during lifts. The raise heel and harder sole gives stability while the tops give mobility to the ankles. The straps are located along the top of the metatarsals. Some shoes may have an additional strap across the lower portion of the metatarsals. This allows your foot to stay locked down when pulling the weight and provides comfort.

Feet are the foundation of the body. It is important to have stability mobility in the feet so that the rest of the body can follow. Lifting in the right shoes can provide suitable foot function, great ankle mobility, appropriate hip stability, and proper spine alignment.

When shopping, go to store that has actual weightlifting shoes, if you are new to these shoes, look online or call your favorite shoe store and ask. Personally, I prefer VS Athletics, Adidas, and Rouge. When you go into the store before anything else, get fitted. Even if you have been wearing size 8 shoes all your adult life, get fitted. If you have a shoe that is too big or small; the shoe won’t provide for you. Then try on the shoes and perform some body weight lifting in the store. Ask yourself how they feel, are they snug in all the right places, is the toe box wide or narrow enough, is the metatarsal strap in the right place on your foot? Don’t be afraid to try on as many shoes as you need before you find the right one.

CrossFit Shoes

Picking the right shoe for CrossFit can help you perform exercises better. There is a couple of recommendations when trying to pick the right shoe. When picking a CrossFit shoe, the “drop” of shoe makes a difference. The drop measures the difference between the height of the forefoot and the height of the heel. A walking shoe typically has an 8mm drop to encourage heel-to-toe walking. For CrossFit you typically want to have a 4mm drop to help evenly distribute your weight across your foot. The next recommendation is a hard sole. This makes it easier for you to have stability when doing Olympic lifts. It allows you the ability to feel the floor beneath your feet and stay stable. The third recommendation is to have a durable outer shoe. This allows you the opportunity to perform any of the workouts that are given. For example, it can make it easier for you to do a trail run or a max lift and even a rope climb. A cage around the mid-foot and toes will help reinforce proper alignment during squats. The right CrossFit shoe can help improve your workouts and encourage proper form.

Which shoe is for you?

Hopefully this has given you some incite regarding ways to make your fitness life more comfortable. The goal is to help individuals figure out what best fits them so that their workout patterns are taken into consideration when picking a shoe. With that we hope that you can use this information to help keep your body in better shape starting from the ground up!

References

• Valle, C., (2017, January 19). The Science Behind Weightlifting Shoes – SimpliFaster. Retrieved February 20, 2018, from https://simplifaster.com/articles/science-behind-weightlifting-shoes/
• Bumgardner, W. (n.d.). What to Look for When You Buying a Pair of Walking Shoes. Retrieved February 22, 2018, from https://www.verywellfit.com/before-you-buy-walking-shoes-3433020
• Koch, R. (n.d.). Your Perfect CrossFit Shoe: A quick guide. Retrieved February 22, 2018, from https://12labourscrossfit.com/blog/article-blog/your-perfect-crossfit-shoe-a-quick-guide

By:  Karli  Willson,  Cara  Daniels,  Caitlin  Pellegrino, Chandler Rhodes, Malorie Kalens, Lillian Sherrill

Keywords: Anxiety, worry, exercise, improvements, activity

Anxiety-What is it Really?

Anxiety is an emotion that can be characterized by psychological stress and worry. Anxiety activates the sympathetic nervous system, also known as the fight-or-flight response, and floods  the   blood  with  the  hormone,   adrenaline.  Adrenaline causes the symptoms associated with anxiety such as panic attacks, increased heart rate, sweating, and insomnia. It is a normal reaction to stress and can be beneficial. When anxiety starts to interfere with everyday life, it might be an anxiety disorder. Anxiety disorders are different from just normal feelings of nervousness and involve constant and excessive worrying. According to the American Psychiatric Association, anxiety disorders are the most common mental disorders and affect more than 25 million Americans (2017).

The good news is anxiety disorders are treatable!

 Feel The Difference

Exercise has been shown to improve anxiety symptoms and is even comparable to other anxiety treatments. Some changes that occur include better concentration and quality of life as well as decreased worrying and fatigue. Many of these changes occur because of better self-esteem, exposure to exercise, and an expectation of improvement. You can see changes in your anxiety symptoms with even just a little exercise, but significant changes come from 150 minutes of exercise a week. These effects have also been shown to be long-term. Many people that have participated in an exercise program for only eight weeks at the recommended amount of 150 minutes or more have experienced decreases in anxiety symptoms even after one year (Herring, Lindheimer, & O’Connor, 2014).

What Now?

So, what kind of activities can be done to help with anxiety? Research shows that both aerobic exercises, such as walking or jogging, and resistance training can help decrease symptoms of anxiety. Here is a list of different exercises or you can choose another form that you enjoy:

❖     Walk, run, or jog

❖     Swimming

❖     Tennis

❖     Soccer

❖     Playing Catch

❖     Rock Climbing

❖     Weight Lifting

❖     Skiing

❖     Skating

❖     Boxing

❖     Dancing

❖     Gardening

To feel the difference, all you need to do is get your heart pumping for 150 minutes a week. You can also hit two birds with one stone because the American College of Sports Medicine (ACSM), recommends the same amount of exercise for health benefits (2013). All you need to do now is explore your options and find something you enjoy! Just get up and play for 30 minutes a day.

References

American College of Sports Medicine (2013). ACSM’s guidelines for exercise testing and prescription (9th ed.). Philadelphia, PA: Lippincott Williams &Wilkins.

American Psychiatric Association. (2017). What Are Anxiety Disorders? Retrieved from American Psychiatric Association:

https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disordes Herring, M., Lindheimer, J., & O’Connor, P. (2014). The effects of exercise training on anxiety. American Journal of Lifestyle Medicine, 8(6), 388-403.

Created by: Malorie Kalens and Lillian Sherrill

Why Do Women Buy Active Wear?

Turn on the television or log on to social media, and you will see any number of companies promoting their fitness brand. One of the current leading brands in sportswear for women is Lululemon^©. Some would say these companies are a “cult” like industry because they aim for young and independent women between the ages of early 20s to late 30s. Companies like Lululemon^© have transformed activewear to stylish on-the-go fashion. Some companies have used different tactics to display their active wear. Lululemon^© has given yoga instructors a free outfit to present to their clients (Grey, 2012), which could influence clients’ selection of their own activewear. These days, activewear’s purpose is not solely used for fitness attire anymore. Instead, active wear has become acceptable for casual everyday use as well. Consumers are influenced by the popular fashion brands such as Nike, Adidas, and so on. A golfing brand called Lija^©, have used female pro golfers to showcase an item which shows consumers that they can be taken seriously in their sport while being trendy (O’Sullivan, Hanlon, Spaaij, & Westerbeek, 2017). Throughout the years, activewear has had an exponential growth in sales.

Sports apparel wholesale sales in the U.S. from 2008 to 2016

Citation (pictured above):

Sports apparel wholesale sales US 2008-2016 | Statistic. Retrieved February 03, 2018, from https://www.statista.com/statistics/240985/athletic-apparel-wholesale- sales-in-the-us/

How Does This Affect the Fitness Apparel Industry?

The fitness apparel industry is likely going to continue to see a growth in sales as long as consumers continue to have an increased demand for the “athleisure” style. The picture above shows a gradual growth in overall sales over an 8 year period. This statistic shows that there is a gradual progression in the overall sales of fitness apparel. There are a lot of reasons why both men and women are returning to athletic wear as there go-to daily style. In today’s society, if you go out in public, you will most likely see youth, young adults, and middle-aged adults, with their faces glued to their computer screens or smartphone screens. We are growing up in a society now where younger generations have become co-dependent upon their cellular devices as a means to stay connected with everyone through their social media sites (More young adults, low-income households in U.S. relying solely on cellphones, 2008). Everything is just a click away now. You could be scrolling through your social media site, and I can guarantee that not even a minute into scrolling through your news feed, you will see some kind of advertisement based on what you post about, trying to get you to buy a product related to what you most often post about. This all ties into the fact that people are regularly being exposed to super toned and fit individuals that are promoting our clothing brands. This in turn creates is an individual who aspires to look like their toned, idol/ role-model counterparts. So, the next time your out in public, try and see if you notice how many people are wearing “athleisure” attire.

References:

Aagerup, U. (2011). The influence of real women in advertising on mass market fashion brand perception. Journal of Fashion Marketing and Management: An  International Journal, 15(4), 486-502. doi:10.1108/13612021111169960

Active Wear Fashion | Enclothed Cognition. (2016, May 12). Retrieved February 03, 2018, from https://snatchmywaistshapewear.com/active-wear-fashion-fitness/

Gray, E. (2012). Lululemon: Why Are Women Willing To Spend So Much Money On Workout Clothing? . Oath Inc. .

O’Sullivan, G. A., Hanlon, C., Spaaij, R., & Westerbeek, H. (2017). Women’s activewear trends and drivers: a systematic review. Journal of Fashion Marketing and Management , 2-15.

More young adults, low-income households in U.S. relying solely on cellphones. (2008). National Post Retrieved from http://vortex3.uco.edu/login?url=https://search-proquest-com.vortex3.uco.edu/docview/330694517?accountid=14516

Sports apparel wholesale sales US 2008-2016 | Statistic. Retrieved February 03, 2018, from https://www.statista.com/statistics/240985/athletic-apparel-wholesale-sales-in-the-us/

Weingus, L. (2014). Why Women Spend Hundreds On Athletic Clothes They Don’t Actually Wear To Work Out. Retrieved February 03, 2018, from https://www.huffingtonpost.com/2014/12/17/athleisure-workout-clothes-not-working-out_n_6323520.html

We are quickly approaching Thanksgiving and the holiday events that come with this season. You might be starting to feel the air getting colder so the sweat pants feel necessary. According to the Calorie Control Council, the average American may consume more than 4,500 calories just on Thanksgiving Day alone. During Thanksgiving Day alone means you will be gaining 1.28 lbs just by consuming food. That does not consider all the turkey leftovers to be eaten throughout the next few weeks.

Top 3 Ways to avoid the “Stuffing” of calories and kicking weight gain of the holidays

1. Increase physical activity

According to the American Heart Association, by just taking 40 minutes to go to the gym or go outside to enjoy a jog or run you can release endorphins in your body to reduce the stress of the holidays and expend those extra calories that are consuming or will consume. Don’t do this activity alone. Take family members with you and make it a new healthy tradition to go on a walk around the neighborhood or in the park before or following the heavy meals

2. Reduce your fat intake and decrease serving sizes

There are a few ways to avoid the significant increase of caloric intake by simply eating lower-fat and reduced-calorie foods throughout the day. According to the American Heart Association, it is important to prepare for the holidays to be able to handle the worst temptation of having all of the bad foods. One other simple modification that can be made to avoid increased unnecessary caloric intake is taking smaller portions. Instead of getting a serving of the pecan pie and a full serving of the pumpkin pie, take a small slice of each to enhance your portion control.  Lastly, if you are cooking then prepare the food using low-fat options to make the recipe both tasty and better for everyone to consume.

3.  Plan ahead

Knowing how many calories and nutrients are in the meal your are going to have before you eat it will help keep you accountable and help you to control over eating and avoiding the weight gain. According to a recent study performed in Indianapolis by ACSM, getting pre-holiday screenings can also help you plan ahead. The subjects in their study were screened for weight, cholesterol and other factors before and after the holiday season. They were also required to log their nutritional intake. Lead researcher Sukho Lee, Ph.D., believed that this would help them with motivation to watch their weight and make better decisions. Sukho Lee stated, “Instead of telling people what they already know—diet and exercise—we asked them to check their body weight and record what they eat.” This lead to a subconscious effect of knowing someone else will be checking your diet and then checking your weight gain at the end.

At the end of the holiday season, no one will be checking your weight or judging you based on your choices. You are the only person who controls how you feel, what you eat, and how active you are. Make a new holiday tradition this year by taking a holiday walk or incorporating some physical activity throughout the day to keep your endorphins up to avoid the turkey slump that can come with the holiday season.

References:

AHA|ASA Massachusetts. (2014). Heart healthy thanksgiving tips. Retrieved from:             https://massachusetts.heart.org/heart-healthy-thanksgiving-tips/

Calorie Control Council. (2017). Stuff the bird, not yourself: how to deal with the 3,000 calorie   thanksgiving meal. Healthy Eating and Exercise for Life. Retrieved from:             https://caloriecontrol.org/stuff-the-bird-not-yourself-how-to-deal-with-the-3000-calorie-       thanksgiving-meal/

ACSM. (2017). Pre-holiday health screening may help fight weight gain. Retrieved from:             http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/pre-holiday-         health-screening-may-help-fight-weight-gain

During and after a tough workout it is vital to keep hydrated. Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently. Although, sports drinks quench your thirst and taste good they may not be the best option for your body. For most people, water is the best thing to drink to stay hydrated. Sources of water also include fruits and vegetables.

Sports drinks with electrolytes, may be useful for people doing high intensity, vigorous exercise in very hot weather, though they tend to be high in added sugars and calories. Many sports drinks can contain between 50 and 80 calories per 8oz serving (Murphy, 2004). Drinking multiple in a day, every day, can add up. Dr. Paul LeBlanc states that “unless you are extremely active or a high-performance athlete, sports drinks can cause weight gain and electrolyte imbalance” (Current Health, 2000). They are also high in citric acid, so keep your they can have adverse effects on teeth and stomach digestion (Murphy, 2004).

Helping to reduce blood pressure, high cholesterol, the appearances of acne, blemishes, access weight and can combat fatigue is just a few of the more commonly known health benefits water has over sports drinks. Not to mention helping to clean out your digestive system and keep your metabolism going. Drinking water over sports drinks it the right choice for most individuals, so pick up a glass of water and bottoms up!

by: Alicia Sandlin

In today’s age, everyone owns some sort of wearable technology or has one or two apps for fitness on their phones. The success of wearable health devices has sky rocketed in these last couple of year. It is now the number one fitness trend of 2017 (Thompson 2016). This can be shown as a testament to the public’s appetite for self-improvement.  People want to strive to be healthier, fit, strong, and more active but does it really contribute to their daily activity?

There have been several studies on the effects of wearable technology and how it affects our actual behavior. One study performed in London, had a joint goal and leaderboard-based participation challenge that the participants did daily to see if the changes to their activity behavior at work and throughout their day. The results were that the challenges and technology lead to activity behavior changes both during the challenge period and for six months following the last challenge (Carter 2016).

Types of Wearable Technology for Exercise

There are several devices that are the most popular and affordable that go on your wrist such as the Fitbit, Apple Watch, Garmin, Android Watch, and other pedometers that are mass produced. The wearable technology is slowly becoming more affordable and easier to use.

For the more extreme athlete that are able to afford top notch technology there are wearable activity trackers such as smart shoes, HR detectable Bluetooth headphones, and even activity tracking compression shorts.

8 of the Top apps that can benefit daily health and physical activity

1. Couch to 5K
2. My Fitness Pal
3. ActiveX
4. Sworkit
5. Charity Miles
6. PEAR Personal Coach
7. Strava
8. LoseIt

All of these apps can be found on any smartphone app store. If someone is truly interested in getting healthy but does not know where to start, this may be an easy and cheap way to begin a start to a healthier life.

Thompson, W. R. (2016). Worldwide survey of fitness trends for 2017. ACSM’s Health &            Fitness Journal, 20(6). 8-17. DOI: 10.1249/FIT.0000000000000252

Carter, R. (2016). The application of behaviour change theory, delivered through mobile-app and wearable-based technology, proven to engage and improve the health & wellbeing of            populations. Digital Health and Wellbeing. DOI: 10.3389/conf.FPUBH.2016.01.00030