Want to Lose Weight and Get Fit? There’s an App for That!

Is there anything worse than discovering you can’t squeeze into your favorite walking shorts or swim suit? These 13 apps make getting fit a cinch whether you want to run, walk, cycle or work out excess pounds or use customized strength training program to shape your legs, sculpt your tush and tone and firm those flabby abs!

Get moving with Fitbit. Whether you choose the wrist-mounted Flex, the clip-on One or slip the Zip in your pocket, the apps work with your smartphhone to track steps taken, calories burned, food consumed and how many zzzs you get in 24 hours. As you change your habits and get healthier and morefit, the Fitbit monitors your progress.

Dump pounds and get fit with Lose It! It takes your profile and goal weight and puts together your personal daily budget. Set that goal, follow the budget, and start losing it now! Lose It! has a large, verified food database that makes counting and tracking calories easy. You can log past meals, input custom foods or search by brands.

Get a nudge with Human. If you’re new to fitness, this app will be the fitness coach you’ve been looking for. It encourages you to get off the coach and get moving outdoors. Whether you walk run or cycle, it will track your progress and let you brag about it on the social media of your choice.

Take a hike (and lose weight, too!) with MapMyHike. This app uses your phone’s GPS to track your moves. Map out a hike before leaving home, start hiking and the app will track your speed, pace, calories burned and what you eat en route.  With 70 million-plus routes, you’ll never be at a loss for somewhere to walk or hike and you’ll never have to worry about getting lost again! Or be brave and create your own route. The app also tracks what you eat so you can lose weight faster.

Turn fitness into a fun video game with Fitocracy. Bored to death with your fitness regimen? Fitocracy is sheer genius at getting you motivated. The app takes the addictive qualities of games like Pokemon and combines it with your workout.. As you complete your workout, you’ll receive “quests” tailored to your preferred activities, earn experience points, progress to new fitness levels and slay the laziness dragon. You can also make friends with other Fitocrats and participate in a fitness social network to increase your motivation and become more awesome. Named An App of the Year by Men’s Journal magazine.

Get a monster workout with Gorilla Workout, an app that helps you lose weight, build muscle, increase agility, and gain energy on a tight budget. It has 175 different bodyweight workouts with 40-plus unique exercises. Choose from four different fitness levels and signature workouts to get fit. Every exercise also has real-life video and text descriptions. No wonder Gorilla was named the Ipad app of the year in 2013 by Apple.

Walk your way to fitness with Accupedo, which measure distance, steps, minutes, calories or laps around a standard track and tracks your progress over time

Kick butt with the Boot Camp Challenge. Get lean, strong and fit with an app that features more than 200 exercises and beginner to advanced routes using beat-sync technology that matches the tempo of your music to your workout.

Count calories and lose weight with My Fitness Buddy, an app that tracks your moves and caloric intake. You may be shocked to discover you’re eating a lot more than you think! The food diary measures ever bite, gram of carbs, fat and protein you eat with no fuss or hassle and takes the mystery out of weight loss. It also gives you access to 1 million food items. Or add your own foods and recipes and access them from anywhere.

Get fit with Fitness Builder. With one of the most comprehensive fitness databases on the planet, this app lets you access a huge library of fitness images and videos, challenging workouts of all varieties, live personal trainers and also lets you track your workouts and progress.

Take a run with Nike+ Running and RunKeeper. If your exercise regimen revolves around running or jogging, these two apps let you map out runs, track your speed, distance and calories burned and  track your location using GPS. RunKeeper lets you keep and track your running stats and set goals, and has customized training plans and voice coaching.

Keep a personal trainer at your fingertips with Endomondo Sports Tracker. This app does all the usual stuff (tracks your heart rate, calories, speed and distance) and more: Enter your fitness goals and an audio coach will provide feedback while you exercise to keep you moving and motivated.

Be Your own Gym with You are Your Own Gym, which provides 200-plus video demonstrations and workout options. Create your own individualized workout for your fitness level with workouts that offer 81 different combinations per fitness level.

Whether you’re a “Road Warrior” who has piled up thousands of Frequent Flier Miles, or someone who is planning a vacation to a distant locale, you’re likely to experience “jet lag,” which can have a profound effect on your sleep and alertness.

For years, jet lag was considered merely a state of mind. Now, studies have shown that the condition actually results from an imbalance in our body’s natural “biological clock” caused by traveling to different time zones.

Basically, our bodies work on a 24-hour cycle called “circadian rhythms .” These rhythms are measured by the distinct rise and fall of body temperature, plasma levels of certain hormones and other biological conditions. All of these are influenced by our exposure to sunlight and help determine when we sleep and when we wake.

When traveling to a new time zone, our circadian rhythms are slow to adjust and remain on their original biological schedule for several days. This results in our bodies telling us it is time to sleep, when it’s actually the middle of the afternoon, or it makes us want to stay awake when it is late at night. This experience is known as jet lag.

Also, altitude plays a role in how get lagged we feel after a long flight. In general, the higher the altitude, the greater the sleep disruption and jet lag. Generally, sleep disturbance becomes greater at altitudes of 13,200 feet or more. The disturbance is thought to be caused by lower oxygen levels and accompanying changes in respiration. Most people adjust to new altitudes in two to three weeks.

Steps to avoid jet lag

Some simple tweaks before, during and after your flight can help lessen the side effects of jet lag. Book a flight that gets you to your destination in early evening.

• Try to stay awake until about 10 pm local time. If you feel sleepy during the day, take a short nap (no more than two hours) and set an alarm to make sure you don’t overdo it.
• Plan ahead for time changes by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip.
• Upon boarding the plane, change your watch to local time at your final destination
  Steer clear of booze and caffeine at least three to four hours before bedtime. Both are stimulants that prevent sleep.
• When you reach your destination, avoid heavy meals. A light snack (as long as it’s not caffeine or alcohol) is fine.
• Don’t work out or engage in strenuous exercise too close to bedtime (running, vigorous walking, hardcore cycling, spinning, etc.) Yoga, Pilates and stretching is fine and will help relax you while light exercise is fine in the daytime and may help set your internal clock for better sleep.
• When you start getting sleepy on the plane, wear earplugs and blindfolds to block out unwanted noise and light and tell the stewardess not to disturb you for meals and snacks served during the night.
• When you reach your destination or between flights, get some sun. Daylight helps regulate your biological clock while indoor air (airports, airplanes, restaurants, subways and trains) only worsens it.
• Don’t worry about what you eat before a flight. Contrary to popular belief, specific foods have no effect on preventing or minimizing jet lag.

Handling travel related stress conditions

Two common travel related stress conditions are the “First Night Effect” and the “On-Call Effect.” The first condition occurs when trying to sleep in a new or unfamiliar environment like the middle seat of an airplane or a new bed in a hotel room. The second is caused by the nagging fear that something you’re not expecting (an airline stewardess serving you an unwanted meal or a fellow passenger stumbling over you to get to the restroom) might wake you up. To avoid them, try these tips:

• Bring something from home to make you feel more comfy in a new environment; for instance, a photo of you and your significant or a piece of jewelry that reminds you of home.
• Find out if your hotel has voice mail service. If they do, have them handle your calls.
• Check your room for things that could wake you up prematurely, such as light shining through drapes or unwanted maid service. That “Do Not Disturb” card is there for a reason, so use it!
• Don’t rely on your cell phone or wrist watch to wake you up. Ask for two wake-up calls five or ten minutes apart from each other in case the first call doesn’t wake you up or you drift back to sleep.

How to avoid jet lag

The most common environmental elements affecting sleep are noise, sleep surface, temperature or climate, and altitude. Your age and gender also play a part in determining the level of sleep disturbance caused by these factors.

One study found that women are more easily awakened than men by sonic booms and aircraft noise, while other research indicates that men may be more noise sensitive. Children are generally insensitive to extreme noise levels. However, this high threshold declines with age.

Stop the noise

The most common environmental elements affecting sleep are noise, sleep surface, temperature or climate, and altitude. Your age and gender also play a part in determining the level of sleep disturbance caused by these factors. One study found that women are more easily awakened than men by sonic booms and aircraft noise, while other research indicates that men may be more noise sensitive. Children are generally insensitive to extreme noise levels. However, this high threshold declines with age.

Noises at levels as low as 40 decibels or as high as 70 decibels generally keep us awake. Interestingly, however, the absence of a familiar noise can also disrupt sleep. City dwellers may have trouble falling asleep without the familiar sounds of traffic. Or a traveler may find it difficult to sleep without the familiar tick, tick, tick of the alarm clock at home.

Some noises, although annoying at first, can gradually be ignored, allowing sleep to follow. Studies show people can get used to noises such as city traffic in about one week. However, important noises, like a parent’s baby crying, a smoke alarm or even one’s own name being called, are not easily assimilated and generally snap us awake.

Experts are also studying the ability of certain sounds to induce sleep. “White noise,” such as caused by a fan, air conditioner, or radio static, can often block out unwanted noise and encourage sleep.

Mind your sleep surface

Little research is available and not surprisingly on how much sleeping surfaces affect our slumber. For the most part, we know people sleep better when horizontal and not cramped by space. As with noise, however, women and more mature people appear more sensitive to variations in sleep surfaces.

Find your personal temperature for good sleep

The point at which sleep is disturbed due to temperature or climate conditions varies from person to person. Generally, temperatures above 75 degrees Fahrenheit and below 54 degrees will awaken people.

Coping with jet lag

Modifying your behavior and taking sleeping pills are both commonly accepted measures used to minimize certain sleep disorders. As mentioned, certain behaviors can help your body better adjust to new time zones and surroundings. Although there are no guarantees to a fast and sound sleep, simple adjustments in your behavior when traveling may help you get the quality of rest needed to start the day refreshed.

• Sleep Aids: According to NSF’s 2002 Sleep in America  poll, 15% of the respondents reported using either a prescription sleep medication (8%) and/ or an over- the- counter (OTC) sleep aid (10%) to help them sleep at least a few nights a month. While pills do not resolve the biological imbalance caused by jet lag, they may help manage short-term insomnia brought on by travel. Be sure to discuss the use of sleeping pills with your doctor before you try them. Sleep medication can cause side effects.
• Melatonin: One OTC product receiving a lot of attention lately is melatonin. Melatonin is a naturally secreted hormone in humans that affects the body’s circadian rhythms. There is some evidence that when administered during the day, melatonin increases the tendency to sleep, but at night, the amount of sleep is unaffected. Currently, melatonin is largely available only in health food stores and is not regulated. Therefore, melatonin is, at present, an experimental approach to sleep problems and travelers should consult their physicians before using it.
• Behavioral: Modifying your behavior and taking sleeping pills are both commonly accepted measures used to minimize certain sleep disorders.

Back from a trip? How to get over jet lag

Traveling for work or pleasure can be fun and interesting, but traveling to a new time zone can result in jet lag. This condition occurs when your circadian rhythms are slow to adjust to the new time zone and remain on their original biological schedule for several days. This results in your body telling you it is time to sleep, when it’s actually the middle of the afternoon, or it makes you want to stay awake when it is late at night.
Here are some tips for minimizing the occurrence of jet lag :

• Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.)
• Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as “stimulants” and prevent sleep.
• Try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock. (Staying indoors worsens jet lag.)
• Modifying your behavior can help your body cope and overcome jet lag. Melatonin is an over the counter product that can also help. Learn more about how to cope with jet lag  by creating a sleep friendly environment .

There’s something about this time of year that makes people want to hit the restart button and recharge their health and fitness. But what’s the best way to do it if you can’t even afford to buy healthy groceries?

“Healthy groceries aren’t as pricey as you might think,” says Andrea Worich, a nationally-recognized consumer and money-saving expert, who appears on Fox News, MSNBC and in many other media outlets. “A recent study from the Economic Research Center of the USDA found that the average consumer on a 2,000-calorie diet could meet all their fruit and vegetable requirements for just $2.60 per day,” she says.

Woroch offers 10 healthy ways to spring-clean your diet and learn how to fit nutritious food into your budget — no matter how small it is!

Shop in season.

Americans are blessed to have access to just about any fruit or vegetable year-round. However, it’s best from a flavor and budgetary standpoint to buy produce according to its season: Strawberries are best purchased in summer while citrus is a better winter buy. Holidays also offer better prices on produce popular for entertaining. For example, yams and sweet potatoes are always on sale in November before Thanksgiving. Look for recipes that use the current season’s fruit and vegetables to save on family meals.

Choose organic produce wisely.

Another misconception about healthy eating is that you must buy organic. However, not every fruit and vegetable you purchase needs to be organic. Coined the “clean fifteen,” produce with outer skins that you peel away like pineapple, avocado, onion and sweet corn aren’t affected by pesticides. Produce you eat directly, skin and all, is better purchased organic if your goal is to avoid chemicals.

Find freshness in the frozen aisle.

Frozen fruits and vegetables may seem like a less-healthy choice compared to fresh, but they’re actually just as nutritious and much cheaper. That’s because produce is flash frozen at peak ripeness, retaining optimal flavor and nutrients. When buying frozen produce, don’t assume brand-names are superior to lesser-cost generic or store brands; after all, frozen peas are frozen peas! If you have room in your freezer, stock up during sale time when you can purchase frozen produce for as little as $1 per bag.

Compare store sales.

While shopping in season guarantees lower prices on select fruits and vegetables, stores don’t always offer the same low prices, It’s important to compare prices among stores to ensure you’re getting the best deal. For example, a store might be selling your favorite variety of apples for $1.29 per pound, down from $1.99 per pound. However, another store might have the same variety on sale for $0.88 per pound, a far better sale price. Consult Flipp.com to access store circulars online and instantly compare store prices for specific products.

Print coupons.

Think coupons only exist for processed food? Think again. Whole Foods just released a mobile app featuring in-store deals on everything from quinoa to black beans to whole-grain bread. If you live along the East Coast and shop at an independent grocer, you’ll soon have access to dCoupon, a mobile couponing platform that offers manufacturer’s coupons via smartphone. You can even find coupons for produce: deals’ site www.CouponSherpa.com has a healthy offer discount available every week for 20% off a rotating list of fresh produce, including bananas, pears, broccoli and more.

Try the store’s organic brand.

More private label and generic brands are offering organic food at an average of 30% savings. In fact, the national grocery chain Kroger released their own brand of organic foods two years ago and has since grown to offer 35,000 items in this category. Walmart’s partnership with Wild Oats has yielded affordable options on everything from canned beans to chicken broth to fruit preserves. Ultimately, the steady flow of new organic products and companies has led to lower prices across a range of food categories, including cereals, breads, dairy, condiments and canned goods.

Look out for manager markdowns.

Lean protein and fish are among the most expensive health foods on your grocery list. The key to saving on these is to search for manager markdowns. Meats, chicken or fish nearing the sell-by date are often marked down but perfectly safe to consume. Pick up several packages then freeze what you don’t cook right away for safe consumption later on.

Plant a garden.

Why waste time and money at the grocery store when you can grow your own vegetable garden? Start small by planting just a couple of your favorite herbs like rosemary, sage or dill and study up on gardening tips for optimal conditions. Apartment dwellers don’t  have to dismiss this tip, either; vegetables like lettuce, tomatoes, summer squash, eggplant and peppers can be grown in containers on window sills.

Consider joining a CSA group.

If you enjoy cooking and are not intimidated by uncommon fruits and vegetables, consider joining a Community Supported Agriculture (CSA) group in your area. Consumers pay upfront for a membership to receive weekly boxes of fresh-grown produce, and in some cases, members help with deliveries or with small tasks on the farm. To learn more about CSAs and pricing in your community, consult LocalHarvest.org.

Buy in bulk, selectively.

While bulk shopping can help you save 30 to 40% on your grocery bill, not everything is a smart buy when it comes to health foods. For instance, bulk containers or large bags of produce may lead to food waste if you can’t finish the fruits or veggies before they spoil. Focus your warehouse purchases on non-perishable health foods like quinoa, brown rice, almond butter and olive oil. Quinoa, touted as today’s leading super food and cleanest carb to eat, has a relatively long shelf life (2 to 3 years dry) so you don’t have to worry about it going bad.

A Roundup of Wellness Retreats You Don’t Want to Miss

Canyon Ranch: This sublime spa resort is a sanctuary of rejuvenation and bliss. Offering the creme de la creme of spa services, a gym equipped with every imaginable machine, personal fitness coaches, and daily activities that run the gamut from early morning hikes to Pilates, biking and tennis, Canyon Ranch raises the bar when it comes to the spa experience. Reaching for the inner self, one can enroll in spiritual awareness classes that focus on breathing, relaxation and yoga. Want more? Enroll in the Canyon Ranch Life Enhancement Program and dedicate an entire week to finding balance and rejuvenation. Offering luxurious accommodations with fine dining, guests can indulge in ice cream with chocolate sauce, banana bread, and lamb chops – and still watch the pounds drift away. Start your New Year’s resolution with an inspirational trip to Canyon Ranch. Choose from Tucson, Arizona; Lenox, Massachusetts; or the newly opened retreat in sunny Miami.

The Home Ranch: A Relais and Chateaux beauty, The Home Ranch is an oasis of gorgeous scenery bursting with cross country ski runs, luxurious cabins, three heavenly gourmet squares a day, a wealth of hiking trails and the opportunity to horseback ride and fish, all about an hour outside of Steamboat Springs, Colorado. If downhill is your preference, no worries, the Ranch will gladly arrange round trip transportation to the slopes in downtown Steamboat. Each cabin is equipped with its own hot tub, which certainly beckons after a workout on your skis. A ladies wellness and yoga retreat led by cowgirl Tammy Pate is another reason this ranch is a travelgirl top choice. Winter or summer, this is one enriching destination that will convince you to return again and again – after all, this is The Home Ranch. Log onto www.homeranch.com or call 970.879.1780.

Miraval: Miraval is an awe-inspiring spa retreat located on 400 acres in the picturesque Sonoran Desert of Tucson, Arizona. Complete with invigorating spa services, horseback riding, swimming, and unrivaled fitness facilities, one can kick back, energize and revitalize at this sanctuary of calm and vigor. From mud wraps to Chi Nei Tsang (abdominal massage that helps release emotional and physical blockages) this is one wellness retreat you don’t want to miss.

Triple Creek Ranch: Paradise is located 90 minutes from Missoula in Darby, Montana. This destination of luxury offers elite accommodations, a golf cart to meander the grounds, saddle time, guided fly fishing, swimming and absolutely exquisite cuisine and wines. Want to be a cowgirl for the week? No problem! Or perhaps you prefer to ski, go on a cattle drive, take a float trip or tour on an ATV. Whatever your outdoor pleasure, Triple Creek offers it all in true five-star style. This is a Relais and Chateaux property, and it’s travelgirl perfection. We’re certain you’ll agree it’s divine in every season. Check out www.triplecreekranch.com or call 406.821.4600; this is camping travelgirl style.

The Ranches of Cody, Wyoming: It’s impossible to choose just one favorite from the dozen incredible Western riding meccas found in the Absaroka Mountains. Crossed Sabres Ranch defines Wyoming hospitality with cozy modern log cabins that even have wireless internet for those who must stay connected. Dudettes who choose the all-inclusive UXU Ranch can spend equal time in the saddle or getting spa treatments, plus enjoy gourmet dining between pack trips and pedicures. Round up your cowgirl hat and make plans to visit Bill Cody Ranch and you’ll be rewarded with unparalleled trail riding as expert wranglers lead intimate journeys through the Shoshone National Forest. For more on these heavenly horse havens, go to www.crossedsabresranch.com, www.uxuranch.com and www.billcodyranch.com. When it comes to discovering the good life in the saddle, this is just a smattering of the excellent choices found within a 50-mile radius of Cody, on the Buffalo Bill Cody Scenic Byway. (Bonus: You can visit Yellowstone National Park too!)

Red Horse Mountain Ranch: It’s a fine life for the equine-inclined at The Red Horse Mountain Ranch in Harrison, Idaho. Aside from saddle time, guests can partake in archery, yoga, kayaking, fly fishing and countless other activities that take advantage of the gorgeous natural setting. Choose a lodge with luxurious suites or a plush private cabin to settle into after a walk under the brilliant starry night. Tailored programs cater to kids, corporate retreats and girlfriend getaways, making this the right destination for one and all. Check the website for unique offerings such as Wine Tasting Week. Travelgirls head for the comfort of Red Horse Mountain Ranch to turn into cowgirls for a week – or a long weekend – and the benefits last for months. For more, go to www.redhorsemountain.com