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8 Running Apps to Help You Train for Your Next Race (1 of 2)

Tuesday, May 07, 2013

8 Running Apps to Help You Train for Your Next Race

1. Couch to 5K

Best for: Beginning runners

Cool features: This app from Active.com will make finishing 3.1 miles a breeze after you complete the nine-week training plan, running just three days a week. You'll pick from one of five different "virtual coaches" to guide you through each workout, plus the app tracks your distance, pace, and routes, and it even shares your progress on Facebook (if you so desire).

2. Proof!

Best for: Runners who like a little friendly competition

Cool features: Hold yourself accountable for every mile with Proof, which lets users "compete" with Facebook friends or contacts in your smartphone to achieve fitness goals—or anything, really. Anyone can post a status that they just finished an 18-miler, but this app requires "proof" of completion—i.e. a photo or video. To keep things interesting, the app has a real-time leader board where users make bets, offer words of encouragement, or talk smack to fuel the competition.

3. WalkJogRun

Best for: Runners who prefer outdoor training

Cool features: With a database of more than 1.7 million user-contributed routes, filtered by distance and time, the WalkJogRun app takes the monotony out of race training. Choose a "training diary" from the app's pre-set plans or create your own for any distance goal. It's a bit pricier than many running apps, but the incredibly accurate GPS tracking system eliminates any chance for surprises on race day (Are you really running an eight-minute mile?).

4. Upbeat Workouts for Runners

Best for: Any runner in need of musical motivation

Cool features: We've all been there: You're logging miles like a pro with up-tempo tunes to help you keep the pace, when all of a sudden that 90s ballad comes on and totally ruins your stride. The Upbeat Workouts for Runners app uses beats per minute, BPM, to match your cadence with songs from your music library. So your run will never be interrupted by Celine Dion's "My Heart Will Go On" again!


  Member Comments About This Blog Post:

PDQ1203 5/11/2013 9:10AM


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LINDAKAY228 5/7/2013 4:57PM

    Those are all really cool. I love Runkeeper too, and it lets me create my own interval workout. I use it all the time. The other app that I also use is called CharityMiles. It's also a free app and has a number of different charities to choose from. For each mile I walk or run they have sponsors who donate 25 cents to the charity I chose. For bicycling they donate ten cents per mile. Today I did 7 miles of a lot of walking and some running and so it donated $1.75 to the charity I selected. Doesn't sound like that much but over the course of a year it adds up. One of my favorite to donate to is the Wounded Warriors Project, but they have charities for cancer, hunger, education, autism, and lots of other things. So just going out and doing what I do helps others without me having to do anything but start the app, and accept the sponsorship at the end. It doesn't really help you train, except that it does motivate me to move more and get more miles to help others. I'm looking forward to the next part of this. Great blog!!

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WENDYSPARKS 5/7/2013 2:58PM


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SPECIALK2122 5/7/2013 2:24PM

    thanks for the info!!! emoticon emoticon

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RITEEBEE 5/7/2013 2:15PM

    These all sound great!!


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Saturday, May 04, 2013

When you take your whey protein can make all the difference

Contrary to what Consumer Reports would have you believe, supplementing with protein is not only safe but it’s extremely beneficial looking to build muscle and burn fat. Today, we will examine the importance of whey protein. This fast-digesting, muscle-building staple is vital to your efforts in the gym, but you have to observe dose and timing to get all its benefits.

Preworkout, the standard whey protein recommendation is roughly 20 grams, in most cases one scoop of powder mixed in water. This minimal dose helps to preserve muscle during your workout and help you get a jump start on the recovery process afterward. This dose should be taken a few minutes before your first set, but no earlier than 30 minutes preworkout.

Immediately after your workout, but no longer than 60 minutes after, you should take 40 grams of whey. More experienced trainers can take up to 60 grams, but 40 is plenty to maximize protein synthesis at a time when your muscles are craving the amino acids within the whey. And, the more efficient your body is at building muscle, the more efficient it becomes at burning calories, hence whey’s underplayed reputation as a fat-burner. If you miss this muscle-building window, the whey is less effective at rebuilding broken down fibers and is more likely to just fall into the league of ordinary calories.

source: Prayfit


  Member Comments About This Blog Post:

OWL_20 5/4/2013 9:12PM

    Thanks so much for this info. I'm just starting to look at protein supplements, since I can never seem to get it in my food. Will drop by Prayfit and see if they have any suggestions as to what brand. Thanks again.

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    Good info. Thanks.

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CRAZY4BOSTONS 5/4/2013 1:41PM

    Wow, Never knew it was that important! Thank you!

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FIRECOM 5/4/2013 1:26PM

    We have just began using a protein mix protocol and I must say that it is a tasty way to get what we need. Especially when combined with a fruit smoothie.

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Friday, May 03, 2013


If you want to be able to increase your metabolism at any time of the day, month or year, no matter where you may happen to be, you must know at least 3 variations of the pushup. Why? Because a pushup involves your facial muscles, neck, chest, shoulders, arms, hands, wrists, core, pelvic musculature and legs. I suggest that you start with the standard-grip pushup, the narrow-grip pushup and the fist pushup. If you do not have the strength to complete a pushup in the normal position, then complete a knees-down version. Switch between the standard grip and narrow grip to incorporate different
muscle groups in the chest, shoulders and arms. Use the fist pushup when your wrists are tired or when you don’t want to get your fingers too familiar with a germ-ridden surface. Here’s a good starting point: three times a day complete the maxi-mum number of pushups that you can perform. Throw this habit into your next vacation or long day at work and you’ll be guaranteed a burst in your metabolic rate.

Have a great weekend SPARKERS!!!!

  Member Comments About This Blog Post:

PAMDAQTPI 5/4/2013 1:20PM

    I hate push ups, but they do a body good that's for sure.

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MOMOF4FOXES 5/3/2013 11:03PM

    I must remember this!!!! emoticon emoticon

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GRACEISENUF 5/3/2013 8:50PM

    Thank you.

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SISTERPRETTY 5/3/2013 8:36PM

    Food for thought emoticon

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thank you for your advise. I appreciate it.

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Boost strength instantly by training one limb at a time

Thursday, May 02, 2013

Boost strength instantly by training one limb at a time

While the benefits of using dumbbells are many, there is one that stands out for those looking to get stronger. Research shows that one-limb (unilateral) training allows you to recruit more total muscle fibers, making you approximately 20% stronger on each rep.

For example, if you were able to curl a 50-pound barbell for 10 reps, you could reasonably expect to curl 30-pound dumbbells (or 60 pounds total) for as many reps. As a bonus, if you should fail before that 10th rep, you can use a free hand to spot yourself through a few forced reps.

Unilateral training is also safer, since there is no risk of getting pinned beneath a barbell. Using dumbbells allows you to recruit more total muscle fibers in order to stabilize your body through each rep, which makes for better gains in overall body composition in the long run.

source: Prayfit

  Member Comments About This Blog Post:

PAMDAQTPI 5/2/2013 5:02PM

    Humm, that is interesting. You always have some interesting tips, I'll have to remember to come back to your blog again and again.

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(FINAL Fitness Tip) - Fitness Tip#365 - April 26, 2013

Friday, April 26, 2013

The day has come that 365 days of fitness tips have been posted. Amazing how fast the year has gone by. I hope everyone has benefited from 1 or more of the tips. I will continue to post blogs every now and then. If you want to continue learning with me about nutrition and fitness come visit me on my FB page. Due to Sparkspeople rules and regulations I can't post the link here. You can search "TEMPLEFIT". It should be the first one and click "like" Everyone is welcome!!!!

Now for the #365th Fitness Tip

Fitness Tip#365 - April 26, 2013

Cup O’ Joe

Caffeine ingestion can increase your metabolic rate and energy expenditure
by over 10%, and coffee is one of the most inexpensive and convenient
ways to achieve this effect. In addition to stimulating the central nervous
system and increasing both mental and physical energy, caffeine can im-
prove memory, enhance athletic performance and help you burn more fat as
a fuel, especially during aerobic activity. Caffeine can also inhibit the growth
of new adipose cells (your body’s fat storage tissue) and when taken with a
meal can improve fat-burning. In order to maximize the beneficial effect of
caffeine on your metabolism, you must consume coffee or caffeine supple-
ments only in moderation. If these supplements are consumed in excess,
your central nervous system and hormones can adapt and grow non-re-
sponsive to the metabolic effect. In addition, excessive caffeine can cause an
increase in your heart rate, blood pressure and release of your body’s adrena-
line hormones which can eventually lead to physical stress and breakdown.
Excessive caffeine consumption has also been linked to headaches, restless-
ness, irritability, insomnia, anxiety, dehydration, stomach irritation and heart
palpitations. A metabolic increasing dose of caffeine is about 100-200 mil-
ligrams daily, which is the equivalent of one or two small cups or 10-15
ounces of coffee. For the best effect on exercise, consume it about 45-60
minutes prior to the workout, which will result in an optimal carbohydrate
sparing and fat burning effect. Coffee in the morning prior to about 20-30
minutes of light to moderate exercise, followed by a complex breakfast is a
great fat burning strategy. Because it contains all the benefits of coffee with
less caffeine, delta-E is a healthy and more energy stabilizing alternative to
regular coffee.

emoticon ALL for reading these and I pray that you have learned a thing or 2 during these 365 days. I know I have!

God bless,

  Member Comments About This Blog Post:

MOMOF4FOXES 5/3/2013 11:01PM

    Thanks so much for all you have shared. I haven't read them for that long, but I enjoyed reading them when I was on here and had time. Thanks for sharing your knowledge with the rest of us. Truly an inspiration!

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PDQ1203 4/27/2013 8:32AM



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2NDCHANCES 4/26/2013 11:52PM


Awww, it's your last one! :( 365 went by FAST!!! One of the things I admire about you most is your dedication to your commitments. Once you commit to something, no matter what, you will see it through. It is admirable and I love you for it. :)

emoticon & emoticon
xx me

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JAN155 4/26/2013 3:40PM

    Eric, I have really enjoyed your tips. I know I wasn't always able to read them all, but the ones I got to read were great. How did you manage to save my favorite healthy thing for last? : ) I have ALWAYS been a coffee freak and finding out it helped my workouts was a super bonus (not that I needed one - ha!) Thank you again for your dedication to helping others be their healthy best! Have a great weekend!

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ALNEAGLE 4/26/2013 1:44PM

    Thanks for ALL of the tips! They have been GREAT!


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LIV2RIDE 4/26/2013 1:03PM

    Thanks Eric!

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GRACEISENUF 4/26/2013 12:34PM

    Thanks Eric and yes I have. I don't belong to FB but I sure appreciate all the tips you have posted for so long.

Blessings to you and your entire family!

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