Tag Archives: workout

How to Keep Those New Year Fitness Resolutions

By Tracey Dowdy

So you got a Jawbone UP2 to track your overall fitness, a Fitbit Aria Wi-Fi Smart Scale to measure your body fat, a SITU Smart Food Scale to stick to that nutrition plan, and a new set of Sony MDR-AS600BT headphones so you can play Eye of the Tiger in a loop while you work out. Congratulations! You’re all set. Now what?

With the excitement leading up to the holidays, it often feels like a let-down to go back to our routines and actually have to put all those fitness goals into action.

These tips and tricks can help ensure that elliptical doesn’t turn into a rack to hang your dry cleaning, your yoga pants are actually worn for a yoga class and you make 2016 your healthiest year yet.

Get Organized

I am not a morning person and until “morning person” gets redefined as 10am-ish, I never will be. So, I pack my bag for work the night before, make my lunch, and set out whatever I’m wearing. It’s the only way I can be on time. You know when you’re sharpest – early morning, late at night, a little window around 2pm – so take advantage of that time to pack your gym bag with clothes, healthy snacks and whatever else you need. If you work out at home, schedule a time – and be specific. “I’ll work out this afternoon” usually turns into “What time is it? Oh no – I have to…” and that workout never happens. Set a reminder on your phone, program your goals into your devices, and away you go.

Stop procrastinating

As a general rule, we are our own worst enemy. We develop bad habits and once-in-a-while “treats” become regular snacks. Snap out of it! You are the one in charge – make the change. Habits are hard to break but it’s not impossible.

Set reasonable goals

If you get winded walking to the fridge, signing up for a marathon a month or two from now isn’t the best plan. But maybe a 5K isn’t out of reach. Apps like Couch to 5K are great for beginners and will keep you from the “why do I even bother” frustration when you fall short of your goals.

Change your diet

I know, I know, I know. Cheese fries taste way better than kale but they’re also the reason cardiologists live in beautiful houses. Start small – a smoothie or whole grain cereal instead of bacon and eggs; a salad at lunch instead of a burger; broccoli instead of a baked potato with dinner. Again, small changes lead to big results over time and breaking those bad habits is the key to your success.

Choose an activity you like

I hate running. Like “you’re-going-to-want-to be-near-me-in the-zombie-apocalypse-because -you’ll-easily-out-run-me” hate running but I love yoga. Running makes me cranky, achy and miserable. After yoga, I feel better, stronger, calmer and more focused. It doesn’t matter what the benefits of running are, I’m not going to stick to it so yoga it is.

Get some sleep

Now there’s an idea we can all get behind. Turn off the TV, put down your phone, close your laptop…whatever you’re doing, stop. Quality sleep is a big part of reaching your fitness goals and without it you’ll never reach your potential. There are loads of sleep apps; I use Deep Sleep with Andrew Johnson as I find that Scottish lilt and new age-y music relaxing. Choose the one that suits you and get some rest.

Get comfortable gear

That may sound obvious but if your footwear gives you blisters or your running tights chafe, it’ll be one more reason not to work out. Invest in good quality – it’s worth it.

Find an accountability partner

Sure your Fitbit will tell you how many steps you’ve taken and what your resting heart rate is, but will it ask you if you ate one of the doughnuts Mike left in the conference room? Probably not. Find someone who will not only keep you accountable but will encourage you and celebrate your little victories – like walking past those doughnuts.

Make a playlist

Choose the music that makes you move. Adele’s new album is amazing but not necessarily the soundtrack to a Zumba class or high intensity cardio workout. Find your groove, whether it’s cheesy 80’s hair bands, classic 90’s boy bands, old school hip hop, or all Rhianna, all the time.

Talk to your doctor

Last and most certainly not least, talk to your doctor. Get your annual physical and find out what – if any – health issues you need to be aware of and tailor your workout around the results.

Tracey Dowdy is a freelance writer based just outside Washington DC. After years working for non-profits and charities, she now freelances, edits and researches on subjects ranging from family and education to history and trends in technology. Follow Tracey on Twitter.

Verizon FiOS: Your Health and Fitness Partner

Although ‘Get Fit’ and ‘Lose Weight’ are two of the more popular New Year resolutions, they are also two of the hardest goals to achieve. Getting in better shape invariably means a drastic change in lifestyle, and not too many people have the willpower or the flexibility to bring about that change without considerable support and encouragement from those around them.

However, that doesn’t mean that making a New Year resolution to get in better shape is a waste of time. We just need to be realistic in the goals we set for ourselves and create an environment that allows us to succeed. We also need a coach and partner to keep us on track – and that’s where Verizon FiOS can lend a helping hand.

A superfast Internet connection opens up a whole new world of online workouts and nutrition plans that can be customized to give you exactly the results you’re looking for. Streaming services like DailyBurn and Jessica Smith TV give you access to these personal health programs at home or on the road. Whether you are following on your computer, smartphone, tablet, TV or any other connected device, all you need is that reliable Internet connection and 30 minutes a day.

If you don’t want to subscribe to an online fitness service, then there are plenty of On Demand fitness choices from Verizon FiOS, including boot camp workouts, yoga and pilates classes, and dance workouts of every imaginable description. Choose the setting and time of day and you can get everything done on your terms with no car rides or expensive gym subscriptions.

Whether you are streaming personalized fitness routines or choosing your own On Demand programming, you are far more motivated if you have a workout partner. Here’s another way Verizon FiOS can help: set up a video chat so you and your workout partner can exercise together. You don’t have to be in the same room or even in the same part of the country. You get the extra motivation from not letting your partner down and you get to socialize!

However you choose to get in shape, set attainable goals and find a routine that you know you can stick to. Enlisting the help of FiOS is the first step in turning that New Year resolution into a 2016 success story!

The Online Mom LLC receives a fee for participating in certain promotional programs for Verizon FiOS.

Music Apps to Help You Workout!

By Robyn Wright

Studies have shown that music can distract us from pain and fatigue; it can increase our endurance and elevate our moods. People who listen to music have been able to run farther, longer, and faster than those without music. Most of us instinctually synchronize our body movements with the tempo of a song, so fast songs and strong beats can really help us get moving.

Most of us have our favorite music to listen to while exercising. Some of us have even created our own playlists just for the gym. But for those that don’t have the time or the know-how to do this, there are several apps available that can help. These apps select music at just the right tempo to keep you motivated during your workout.
While many of the apps focus on running, you can use them for all kinds of workouts. Just give them a try and find the app that fits you and your exercise routine the best.


Children watching TVTempoRun categorizes your music by tempo, so you can have the right tempo to match your running speed. It also includes Streaming Tempo Radio if you do not have your own music already.

Platform: iOS
Cost: $2.99


Children watching TVRockMyRun is a service that provides mixes of music for running. The mixes are designed by professional DJs and they have a large variety of genres. You can also set the beats per minute for your music to match the tempo that you want to run at – either matching your current pace or pushing yourself to increase your pace.

Platform: Android, iOS
Cost: Free, Premium membership option

David Lloyd Playlist

Children watching TVThe David Lloyd Playlist app provides curated playlists of Universal Music artists’ songs to work out with. The playlists are updated each week. Tracks are selected to work with your type of workout, including jogging, cycling, rowing, or stretching.

Platform: iOS, Android
Cost: Free app with 28-day free trial of service

GYM Radio

Children watching TVGYM Radio is a streaming music service that selects only songs that are highly motivating for your workouts. You can also submit your favorite music for to add to the streams as well.

Platform: Windows Phone
Cost: Free


Children watching TVJust hit play in the DjRun app and start running or walking. The app will find music already in your collection that matches the tempo with your current pace. This makes it easier to keep going with your workout!

Platform: Android
Cost: Free, offers in-app purchases

Robyn Wright is a social media specialist and blogs on her own blog, RobynsOnlineWorld.com, as well as several other sites. Robyn has a love for family, technology, food and lots of apps!