Tag Archives: Exercise

5 smart phone apps that will help jump start your health and wellness new years RESOLUTIONs

2020 has been a year like no other. For me, my daily routine has been overhauled almost 100%. Instead of spending anywhere from 30 minutes to a couple hours a day in a commute to and from work. I am now working from home. Affording me that time back to do with it as I will. Not everyone may have been as lucky but that is even more of a reason to try and carve out a plan that will allow you to focus on your health and wellness at least 3-7 hours a week at minimum. This post is more directed at the people that are reading this looking for motivation to start / re start this journey for themselves. If you are already well on your way you may find an app or 2 that adds to your current plan / wellness needs.

First App on the List here is DownDog, they specialize in Yoga and Meditation. Although they do offer Hit and Barre workout apps as well. With over 60 000 possible class arrangements it will take you quite some time before you wear out all this app has to offer. As of 12/21/2020, they have made their app free until February so if you wanted to see if the full year subscription would be a good add to your wellness regiment. Now would be the time to hop in.  The Full year is kind of expensive when compared to the industry counterparts, but they do frequently offer sales. Currently subscription costs $79.99 for a year up front or $13.99 per month otherwise. If you enjoy yoga it is well worth the investment. If you are more of a beginner to yoga, there will be other options on this list than may fit your needs for a more reasonable price.

Next App I would recommend is the Charity Mile app that has the apps sponsors support a charity of your choice based on the KM and Miles your log. On iPhone, it automatically connects to the phone’s GPS and wellness apps. Working very similarly on android devices depending on the make and model. Also, you can manually sync the app to any other fitness tracking apps on your phone so that you can manually input indoor activities like treadmill running or riding on a stationary bike. You can also set up pledge programs and workplace competitions if you were looking to use the app on a larger scale for charitable contributions. 

If you are looking for a gate way into your own fitness journey the Johnson & Johnson Official 7 Minute Workout App is a good place to start. App is 100% free and provides workouts ranging from 7 minutes up to 21 minutes. All the programs are flexible and can be tailored to your current fitness level. Allowing you to like exercises. After you have used the app for a while you can create smart workouts based off your favorite moments. The app does have some limitations as some workouts may be solely focused on one side of the body. This app is not the best for long term fitness goals or for heavy body building but is a perfect gateway to upping your basic fitness level.

Nike Run Club and Nike Training Club

Like the J&J app, both the Nike Run Club (NRC) and the Nike Training Club (NTC) are completely free. The NRC normally has a premium area, but the company has made this feature free during COVID-19. The NTC also offers a wide range of healthy eating recipes as well as access to yoga & meditations lessons. Both apps sync with each other and most if not all fitness tracking accessories (Apple watch or Fitbit). Their interface is really user friendly and provides top quality instructional videos. Perfect for those that enjoy doing 30-day challenges or those trying to hold them self accountable while the gyms in your area are on lockdown

The last app on my list is Strava. The Perfect app for the competition junkie as Strava uses heat maps and location data to create leaderboards for popular routes in your area. Like the Nike training apps listed above, Strava allows you to sync with your fitness accessories and other fitness tracking apps (Charity Mile) effortlessly. Although some of the app’s best features, like Suffer Score and indoor training videos do require you to subscribe either a month at a time ($9.99 CAD) or   annually ($83.88 CAD). One thing to be aware of, is that Strava does opt you into automatically sharing data from the moment you join. They do provide safety features that allow you to hide the starting point of your activities in a radius of your choice and allow you to hide your last name. Among many others but they do need to be turned on manually. 

This year has been tough on a lot of people. For me, being active and focusing on my personal wellness journey has helped me deal with the mental health challenges more effectively when they do arise. I am hoping I can provide you with some resources to get you started on a journey of your own.

Signing off ,

Ryley J

Easy to use and Cost Effective items to add to your home gym

Heading into the dark winter months with  a pending lock-down in toe for many areas around Canada and around the world. Whether you are looking to break personal lifting records or just working out the sake of basic physical and mental health. Here is a list of 5 solid items that add instant value and are relatively cost effective. These items can be a great addition to your home gym collection.Especially if you have the space for one at home. Even if you do not , all these items can be easily transported and used in public outdoor spaces.

Over the 2 weeks it took me to publish this. The price of the first item on the list went from $40 to over $100. Get in at the ground floor with the rest of the list before the rest of the industry catches up

  • Battle Ropes
    •  Great for Cardio and Endurance training.
    • Can be used in the warm-up and The cool-down phases of resistance lifts.
    • Indoor and outdoor use
    • The target price is 40-60$ for 30 feet in length and 1.5 inches in diameter.
    • Currently back ordered so the price is in the $100s
    • Sample Exercises 
  • Gymnastic rings
    • Can be used for push, pull and leg exercises.
    • Great for improving Bodyweight strength.
    • Easy to set up at home or in public.
    •  Target Price is 35-55$
    • Sample Exercises 
  • Agility Ladder and cones
    • Great for outdoor group training
    • Cost-effective ( Target Price $20-$25)
    • Wide range of Drills, from simple to advance.
    • Can be used in the warm-up and The cool-down phases of resistance lifts.
    • Ladder Exercises
    • Cone Exercises
  • Sand Bags
    • Great and cost-effective substitute for kettlebells and traditional weights.
    • Wide range of workouts available 
    • Sample Exercises
    • Target Price $40-$60
  • Speed Bands
    • Great for adding extra resistance to simple body weight movements.
    • Cost effective ( Target Price $20-$35)
    • Easy to use
    • Sample Exercises

With the 5 items listed above you can create a work out plan that challenges even some of the more seasoned athletes.Even if it is just 1-2 items off this list. If you need help with creating or finding a workout centered around 1 or more of these items let me know. I have tons of E books and programs in my archives.

Signing off,

Ryley J