FitTech with Kay

When a nice gesture goes wrong, Fooducate App, and cardio strangers.

Today we talked about helping out a handicapped person at the gym, the Fitocracy APP, and a way to prevent knee injuries.

Today we talked about the mirror addict, the DietBet APP, and the benefits of drop sets.

WHY? Inappropriate clothing at the gym, do you really need to be aerodynamic? APP OF THE WEEK: This week’s app is called HealthyOut a free restaurant nutrition guide and meal planner. Requires iOS 5 or later. Compatible with the Android system. Price: Free! FIT TECH TIP: Muscle up your back and use the proper grip to get more from your back workout. Don’t wrap your thumbs around the bar! kay wrap thumbs subscribe-with-itunes-button

Today we will talk about the social butterfly at the gym, the Kettlebell Workout 360 App, and 4 Kettlebell workout tips, all this and more on episode 8 on Fit Tech.

Today we will talk about a local gym hero who motivates you, the Interval Timer App, and the Do’s and Don’ts of proper technique.

Birthday Suit Shocker: Ya know that person that feels the need to be naked in the locker room. WTF? APP OF THE WEEK: This week’s app is called Couch to 5K. This is the easiest program to get beginners from couch potatoes to 5K distance runners. In 8 weeks you will be stronger and healthier. Alerts will tell you when to warm up, walk, run, halfway point and cooldown. Listen to your own music, easy interface, and compatible with Nike+, integrated with facebook/twitter, free iPad integration and you compatible with the MyFitnessPal App to track your calories. This app is completely free and compatible with iPhone, iPad and iPod touch. It is also available for adroid phones. It is 26.2MB. FIT TECH TIP: 1. Be Realistic Make your goal attainable. If you want to lose 30lbs that’s a great goal to have, but make it realistic with setting small goals such as losing 5lbs at a time. Also instead of saying you will never eat your favorite food, give yourself one day to have a cheat meal. 2. Talk About It Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other. 3. Reward Yourself This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, treat yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, reward yourself with new fitness clothing or by going to a movie with a friend. 4. Don’t Beat Yourself Up Obsessing over the occasional slip up won’t help you achieve your goal. Do the best you can each day, and take one day at a time. 5. Stick to It Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient! 6. Keep Trying If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track. WRAP UP: That does it for this episode. If you want get in touch with me, email me at Kay@onthehorn.com. Thanks for joining us, stay fit and don’t quit. subscribe-with-itunes-button

You sweat at the gym. I soo want to see it on Facebook, Instagram, Twitter, Vine! APP OF THE WEEK Skimble’s WORKOUT TRAINER. This app is free with the opportunity for in app purchases ranging from $0.99 to a year PRO Access for $14.99. Get in shape without having to use gym equipment. Ideal for High Intensity Interval Training, timed workout, P90X and Crossfit. Size: 43.9MB and requires iOS5 + or Jelly Bean for Andriod FIT TECH TIP Here are 3 valid reasons to workout with a buddy! With a buddy it's more fun, you're going to do it more, stick with it longer and in the end you'll get better results. This person is counting on you to be on track with them. It makes you more accountable in regards to proper eating habits. You're planning your workouts in advance and making sure you are there for your buddy and for yourself. Remember, exercise isn't just to look good in shorts. It could save your life someday. subscribe-with-itunes-button

Wannabe fitness expert interrupting your workouts. App of the Week: Daily Workouts. FREE basic; $2.99 in-app purchases. The Daily Workout app is a great 10-30 min daily workout routine that takes you through some of the best exercises you can do in the comfort of your home. Offers 95+ exercises, videos showing you how to perform each exercise correctly, on screen instructions and timer. No internet required to do the workouts so no more excuses! Size: 36.8mg and requires iOS 5 or later. Butt muscles: Why so hard to train? Questions? Email me at Kay@onthehorn.com

App of the week: The Lose It app. Set a daily calorie budget, track food and exercise. This app is free and available in the APP store for your iphone and ipad and the google play store for adroid users. Size 15.9mb In-app purchase of $39.99 for use of a 1 year premium features. Sync to Nike Fule, Fitbit, Up by Jawbone, Nike Running, Runkeeper and MapMyFitness. Cardiovascular Health You all probably know how great aerobic activity is for your heart, body and mind. After all, regular cardio exercise has been shown to reduce body fat, decrease total cholesterol, boost mood, lower resting heart rate, and improve heart and lung function. It's almost like a magic "health" pill when you think about! How does one particular thing go from "activity" to "cardio?" It just has to meet two principles. The first is intensity: It only counts as cardio when you elevate your heart rate into an aerobic zone, which is 55% to 85% of your maximum heart rate. You can calculate your target heart rate here. Simply check your pulse during any activity to find out if your activity counts as exercise. Second is time: For any activity to count as cardio, it has to last at least 10 minutes per session. Shoot for a minimum of 10-20 minutes per session, building up to a full hour over time. And remember, time can be cumulative, so 10 minutes here and there throughout the day is a perfectly fine and convenient way to squeeze in your cardio! TIP: Do at least 3 days of cardio/week — with no more than 2 days off between sessions. As you get stronger, you can work towards doing cardio 5 to 6 days a week Email me at Kay@onthehorn.com Keep Fit and don’t quit! subscribe-with-itunes-button

Does working out on empty stomach increase fat burn? Smartphone app Bodybuilding.com