There are tons of new fitness apps out there! How do you choose the one that's right for you? Below are some suggestions. Have a favorite fitness app? Tell us about it!
Look for programs that offer personalized screenings and gather details on your past injuries, health conditions and fitness goals.
There’s a lot of cookie-cutter apps out there and people that just want to get your monthly subscriptions, and they’re really not concerned about helping you reach your goals or, more importantly, if any of these movements are going to injure you.
It’s beneficial if you can find an app out there or an online program where you’re having conversations via email, phone, or face time with the trainer that can help make sure you’re doing the exercises correctly.
Some apps offer daily or weekly check-ins with trainers and a few offer real time feed-back. While those are more costly, you can also pop into a live class in your area to get some pointers so if you’re a new yogi starting at home with an online subscription, it’s important to take a class a couple times a month to have someone check your form.
It doesn’t matter whether all the supermodels are doing barre classes if the thought of it totally bores you. Find something you love because you’re much more likely to stick with it.
It doesn’t have to be super high intensity and it doesn’t have to be the ‘it’ workout. Movement is movement.
DON’T BE AFRAID TO MODIFY
High intensity interval training can offer mega results, but if you’re just starting out and have never done sumo squats with a kettlebell, make sure to tailor the program to your needs. That means if an exercise comes onscreen that irritates an old knee injury, take a rest, modify it or replace it with a move that works for you. Don’t be afraid to do fewer repetitions at first and work your way up. Five reps with proper form are far more effective than 10 done incorrectly.
GIVE IT A REST
While your Instagram feed may be full of #fitspo (that’s fitness inspiration), it’s important to pick an app that includes rest days to avoid injury and physical and mental burnout. Find something that’s not high intensity every day while you’re building your foundation.
MIX IT UP
You’ve heard it before, but if it’s worth repeating. Cross training is key not just to avoid injury but to keep your muscles from plateauing. Find an app or fitness program to help you add in some variety.
You know orange juice has a lot of sugar -- 21 grams in one small cup -- but is it worse than a cola?
1. The dark secret in your glass of sunshine.
When fruit is stripped of its skin, pulp, flesh and other fibrous parts, it's distilled down to its sweet essence. That means that orange juice has roughly the sameamount of sugar as the demon of the nutritional world, soda -- about 5 to 8 teaspoons per cup. Add to this: the sugar in pure, natural juice and the sugar in sugar-sweetened beverages are both densely packed with calories, say Naveed Sattar, MD, PhD, a professor of metabolic medicine at the University of Glasgow. In a recent article in The Lancet Diabetes and Endocrinology journal, Sattar points out that eating whole fruit is associated with a reduced (or neutral) risk of diabetes, but drinking fruit juice is linked to an increased risk.
2. The cold truth.
The marquee vitamin in orange juice, vitamin C, is good for your immune system, and it's an antioxidant that protects cells from free radicals. But some of its benefits are overrated: No studies have been able to conclude that vitamin C helps cure colds. Further, you may not realize that the information on the label of your store-bought juice (even not-from-concentrate brands) refers to the amount of vitamin C that was present when the product was packaged, explains Alissa Hamilton, PhD, a former Food and Society Policy Fellow with the Institute for Agriculture and Trade Policy and the author of Squeezed: What You Don't Know About Orange Juice. All juice loses nutrients over time (that's why the people at the juice bar urge you to drink their blends ASAP), and modern storage technology has radically extended the shelf life of mass-market juices. For example, today’s more efficient mode of storage is to strip the liquid of oxygen and then keep it in million-gallon tanks. The juice can remain in those tanks for upwards of a year. Then after it goes into the carton, it can sit on a truck, in a supermarket, and in your fridge, steadily losing vitamins.
3. The hidden extras.
When juice is processed and treated for storage, it inevitably loses flavor. To remedy this, Hamilton says that big juice manufacturers work with chemical companies to come up with "flavor packs" that make the juice taste like the beverage we know and love -- those are added to the juice before it's packaged for sale. The chemicals in the flavor packs are essences and oils found naturally in oranges, but they don't necessarily come from the same oranges that are in that carton of juice. Hamilton discovered that some of the flavor-makers are known to source their ingredients from countries like Brazil, which has different restrictions and pesticide controls than we have in the U.S.
4. The juicy conclusion:
With its links to obesity, diabetes, heart disease and gout and its utter lack of nutrients, soda is still worse for you than orange juice. The problem comes when non-soda drinkers swap out all their fruit or water for juice, an increasingly common diet habit. "People know that soda is bad for them, but I had one patients in my clinic drinking 2 liters of orange juice a day thinking he was getting all these health benefits, all while gaining weight, causing liver problems and increasing his risk of diabetes," says Sattar. He urges people to drink fruit juice sparingly.