Smart Phone Fit // Three Must-Have Apps to Take on Your Fitness Journey

Written with love, by Nikki Lian

Not too long ago I can remember food journaling in an actual journal, trying to figure out how many laps around the block was a mile and thumbing through fitness magazines, clipping and saving articles to put together workouts. Who needs a pen and paper anymore when we have smartphones!  Here are three of my favorite apps that I always take along with me to reach mine (and my clients') fitness goals:

My Fitness Pal

My fitness pal is a website/app that aids in tracking your caloric intake. Not only does it help you journal how many calories you eat in a day, but it breaks down the ratio of carbs vs. fat vs. protein you intake in a pie chart. You start by typing in a fitness goal (let's say I want to lose 15 pounds by October 15th) and some other information such as your current weight, height and age and it will tell you how many calories you should be eating per day in order to reach your goal. It has a huge database of different foods as well as restaurant foods and pre-packaged foods. You can also track your calories burned during exercise and it will factor in your intake for that day. It sounds like a lot, but My Fitness Pal makes it easy to input and keep track of all your info.

Run Keeper

I started using Run Keeper to track my marathon training last year. It's an app that tracks the distance you've ran, the calories you've burned, your time and your pace using the GPS system in your phone. It also displays an outline on a map of the route you just ran and saves it if you want.  And just like My Fitness Pal you can connect with your friends and running partners to track your progress or to help keep each other accountable. I also like to use this app for hikes as well, and it also connects to your Facebook (what doesn't these days) so you can announce to your friends how you just busted your butt on a 8-mile run.

Nike Training Club

Nike Training Club or as the app calls itself "Your Personal Trainer--Anytime, Anywhere" is an app that puts together workouts for you using a couple of dumbbells or sometimes no equipment at all. The great thing about this app is that there are videos that are a few seconds long that show you how to do one or two repetitions of the exercise -- so you're not planted in front of a screen trying to keep up with anyone. You learn the exercises in the workout and get them done at your pace. Exercises are grouped together by body parts or mixed in for a full body workout and can be done at a beginner, intermediate or advanced level.  Workouts range from 15 to 45 minutes.

Fitness journeys can be fun, but we can always use that extra help. This best thing to do is to try these three apps for yourselves to decide whether they would aid in your regimen. They are all free of charge, ready to download, and easy to navigate. 

Sweating for the Wedding // Make the Park Your Playground (Part 2)

Written with love, by Nikki Lian

Last week I gave you a few exercises you can perform at one of your favorite parks—it’s nice to be out of the gym once in a while.  Here are a few more to help tighten and tone.  Again, if you have some five pound weights, bring them along!  But not all of the following exercises need to be done with weights.

Burpees Off the Bench

If you prefer to do burpees in the grass, more power to you!  If you’re a beginner and burpees are a bit more difficult for you, try a low bench at the park. 

Get into a squatting position and put both hands on the bench.  Kick both feet out so you’re in a plank position off the bench, and then jump to bring your feet back in. Stand all the way up and jump in the air with your arms up.  Or, you can finish with a jumping jack.

Burpees are a great core exercise and they are definitely a calorie burner.

Squat, Push Up, Twist

I don’t really have a creative name for this super-effective exercise besides describing how to do it!  Again, you don’t need weights but you will feel more of a burn using at least 5 pounders.

With your feet squared and shoulder-width apart, hold both weights at the top of your shoulders.  Squat like you’re sitting on the chair.  When you come up from the squat push both weights up above your head into a shoulder press.  Then twist your entire torso to one side to work your obliques.  Bring your body back forward and repeat, twisting to the opposite side.

I love this exercise because it works your quads, glutes, abs, arms and shoulders.  It’s a killer but you’re getting a full-body workout!

Tricep Dips

Start by sitting on a bench.  Easy enough?  Slide your butt out so it’s off the bench and your arms are holding you up.  Your legs should be straight out.  However, if you find this too hard at first you can do a modified version by bending your knees and keeping your feet flat on the floor (like our lovely model Jessa in the picture).  Once your feet are in place, bend your arms keeping your elbows back, and push back up.  Try to do 3 sets 12-15 repetitions and your triceps will be on fire!!

So there it is!  Exercise is hard work but can also be fun in the sun! 

And as I said last week, remember to use sunscreen and stay hydrated.  You may think you're in the shade but can still burn up.  And hopefully you’ll find this routine a walk in the park.

Sweating for the Wedding // Make the park your playground (Part 1)

Written with love, by Nikki Lian

Every Sunday morning I get to train one of my clients, Jessa, at the beautiful Echo Park in Los Angeles.  With a 5-pound weight in each hand, we set off on a lap around the lake using some “equipment” you will find at any park in your area.  The following workout can be done with or without weights!

Step-Ups

Find a sturdy bench, and simply use it as a step.  Start with one foot on the bench.  Step up onto the bench and stand all the way up straight.  Keeping the same foot on the bench bring the other foot back down to the floor. 

Repeat 10 times and then switch legs. If you have weights and would like to add some arms and shoulders to the mix you can throw in some bicep curls or shoulder presses.

Standing Lunges with Lateral raise

Here’s a great compound exercise that works your quads, glutes and shoulders. 

With your weights, take a step with one leg and bring your opposite knee almost to the floor.  Push back into a standing position with the same foot.  Once you are standing up straight, raise your weights to shoulder level and then bring them back to your sides. 

Alternate legs and do about 10-12 reps each leg.  If you don’t have weights you can always use water bottles, or nothing at all.

Stairs, Stairs, Stairs!!

Find a set of stairs you can run up and down.  With Jessa, I usually count three flights up and down as one set.  Other options are that you can time yourself and increase your time every set.  You can also do two steps at a time for that extra leg workout.  Not only are stairs good for your quads, glutes and calves, but they raise your heart rate and burn a ton of calories.

So if you want to take advantage of the beautiful weather and decide to take your workout outdoors, slap on some sunscreen and make your way to a park.  Remember to drink plenty of water and try to stay in the shade to avoid dehydration. 

A special thanks to Jessa for being a wonderful model this week!