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5 Fitness Apps You Should Be Using

5 Fitness Apps You Should Be Using

Health apps are taking the world by storm for a good reason. With the Apple Watch, Samsung Gear and other wearables on the market you can track basically any aspect of life, especially when it comes to your health. Even if you don’t have a “wearable” you can still use your smartphone to keep track of pretty much every aspect of your health and all of your workouts.

There are countless apps that you could use, but here are five fitness apps which are different enough that they stand above the rest. Use them every day and you’ll be fitter, more flexible, more committed, and more hydrated than ever. You may even end up better than Tony Perkis ever was in Heavyweights.

Waterlogged (Free)

Waterlogged App Logo

    Staying hydrated can be harder than it looks. In fact, many people find themselves dehydrated without even realizing it. Waterlogged fixes that. You decide what your water intake should be for the day, and the app uses reminders to help you track what you’ve had and how much more water you need to hit your goal for the day. Sure it’s simple, but staying hydrated can be incredibly powerful for your overall health.

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    Download for Apple

    12 Minute Athlete ($2.99)

    12 Minute Athlete App Logo

      The best thing about 12 minute fitness is how simple it is. In roughly 12 minutes, you get a high intensity interval training workout that makes fat cry tears of sweat. The app has more than 180 workouts to choose from, and you can choose your focus (strength, cardio, core) depending on your individual fitness goals.

      Some workouts in the app work better if you have some minimal equipment, but if all you have is your own bodyweight, that’s fine. There are plenty of workouts that will keep your heart pumping. Quick animations lead you through each individual movement so you’re never left guessing what the exercise looks like.

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      And if you want more advanced workouts, you can upgrade to a premium membership, which includes a small monthly subscription. With more than 200 5-star reviews on iTunes, 12 Minute Athlete is definitely doing something right.

      Download for Apple

      Download for Android

      Strava (Free)

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      Strava Logo

        Nike+ and Map My Run have nothing on Strava. It’s super easy to track your running or cycling workout. Just start the app, and you’re on your way. You don’t have to worry about anything until you finish your workout. It also has a beautiful design and user experience. Strava is (in my opinion) one of the best apps for tracking your cardio workouts. .

        Download for Apple

        Download for Android

        Move Well (Free)

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        MoveWell App Logo

          With all that working out, your body is going to need time to recover. With MoveWell, a video coach walks you through simple 10-15 minute mobility workouts to help ease your pain and get you moving better. And the best part? You pick the area you need the most help. If you want to warm up for a workout, there’s a routine for that. Are you feeling lower back or irritation with your IT band? There’s a workout for those too. Most workouts are included for free with the app, and a additional mobility routines that target specific areas are available for purchase.

          Download for Apple

          Coach.me (Free)

          Coach.me App Logo

            This simple app works wonders for building and sticking to habits. Set a goal, choose how many days per week you want to do it, and you’re off! You can follow friends and give each other “props” for checking in. And when it comes to motivation, there’s nothing like looking at the calendar to see your uninterrupted string of “check ins”. I definitely wouldn’t want to break that record!

            Download for Apple

            Download for Android

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            Last Updated on July 10, 2020

            How to Take Control of Your Life with Better Boundaries

            How to Take Control of Your Life with Better Boundaries

            We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

            We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

            So, how to take control of your life and stop being pushed around?

            Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

            What Boundaries Are (And What They’re Not)

            Boundaries are limits

            —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

            Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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            Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

            Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

            Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

            How to Establish Boundaries and Take Control of Your Life

            Here are some ways that you can establish boundaries and take control of your life.

            1. Self-Awareness Comes First

            Before you can establish boundaries with others, you first need to understand what your needs are.

            You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

            To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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            You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

            • Where do you need to establish better boundaries?
            • When do you feel disrespected?
            • When do you feel violated, frustrated, or angered by the behavior of others?
            • In what situations do you feel you are being mistreated or taken advantage of?
            • When do you want to be alone?
            • How much space do you need?

            You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

            2. Clear Communication Is Essential

            Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

            Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

            3. Be Specific but Don’t Blame

            Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

            That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

            Sample language:

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            • “You may not…yell or raise your voice to me…”
            • “I need…to be treated with respect…”
            • “It’s not okay when…you take things from my desk without asking…”
            • “I won’t…do your work…cover for you anymore…”
            • “It’s not acceptable when…you ridicule or insult me…”
            • “I am uncomfortable when…you use offensive language”
            • “I will no longer be able to…lend you money…”

            Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

            4. Consequences Are Often Necessary

            Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

            Follow through. People won’t respect your boundaries if you don’t enforce them.

            Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

            We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

            It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

            It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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            Final Thoughts

            Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

            Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

            Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

            The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

            Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

            Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

            They will simply become a natural extension of your self-respect.

            Featured photo credit: Thomas Kelley via unsplash.com

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