What are the best health, nutrition, and fitness apps for the iPhone or Android?

Epic Fitness has compiled a list of the top 10 health, fitness, and nutrition applications for the iPhone and Android.

1. Fit Builder

2. Calorie Counter & Diet Tracker by MyFitnessPal

3. Nike Training Club

4. THI Trainer

5. Interval Timer

6. iFitness

7. Livestrong

8. Nike+

9. Lose It

10. Human Kinetics Now

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Gym Germs

It’s winter time again, which means the cold and flu season is here. The more we spend time in public places the more likely we are to increase our risk of catching a cold or the flu. The combination of the large occupancy in large gyms and the number of surface areas that we all come in contact with expose gym-goers to a slightly higher number of germs than those that workout from home. No need to be alarmed, Epic Fitness has some simple measures that can help reduce your chances of getting sick.

• #1 is pick a gym that is clean with good housekeeping

• Bring your own water– water fountains contain plenty of little bacteria

• Don’t touch your face after handling equipment

• Use wall mounted hand-sanitizer

• Wipe down equipment with disinfecting cloths if available

• Wear sandles or flip-flops in the locker room and showers

• Get plenty of sleep– our immune system is compromised when we don’t get our 8 hours

• Take a rest day– overtraining can lead to exhaustion, fatigue, and a depressed immune system

Remember that a proper training program boosts your immune system’s ability to fight off germs and sickness, so the benefit far outweighs the risk of going to the gym.

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Should runners hit the weight room? Absolutely!

The amount of time, the type of exercises, and the number of repetitions spent utilizing weights all depends on the individual and their goals. Most runners that choose not to lift weights worry about building size that will decrease mobility and cause greater effort. With a proper training program designed for runners there’s no need to worry.

There are all sorts of health benefits to resistance training, but we’ll focus strictly on using weights to improve running performance and reduce the likelihood of injury.

The easiest way to describe the methods of resistance (weight) training is to break them down in to 3 separate categories. They are strength, hypertrophy, and endurance. While modern weight lifting is a blend of all three, you’ll find athletes will mostly lean toward the style of resistance training that fits their goals and lifestyle. As an example; a power lifter will focus on strength training, a bodybuilder will almost always train for hypertrophy (muscle growth), and a runner for endurance. These three methods are identified by their “rep ranges” and rest cycles.

In order to maximize the benefits of resistance training for an endurance athlete, we’ll train in a higher repetition range that improves muscular endurance without building muscle mass or strength. These are high rep sets, typically above 15 repetitions each or a sequence of exercises with little or no rest between movements (circuit training). This means choosing a weight that is light enough to perform the prescribed number of repetitions to reach the endurance training zone. Just about all endurance runners can benefit from this type of resistance training without worrying about decreasing mobility or running efficiency. Actually quite the opposite is true! A proper endurance training program will help raise your V02 MAX while giving your lower body endurance to sprint off the start, finish strong, or push through those hills.

If training strictly to improve your running performance then stick to two full body resistance workouts per week. Focus on major muscle groups, performing 2-3 sets per exercise and about 15-25 repetitions each.

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Jalapeno Black Bean Dip w/ Soy and Flax Tortilla Chips

• 1 can (15 ounces) low sodium black beans, drained and mashed
• 1 cup shredded Monterey Jack cheese
• 1/8 cup minced cilantro (optional)
• 1.5 jalapeno pepper chopped
• 1/2 tsp ground cumin
• 1/4 tsp garlic powder
• 1/4 tsp parsley flakes
• 1 bag Trader Joe’s soy and flax tortilla chips

Instructions:

1. Drain black beans and mash with a fork.  Add 1/2 cup shredded Monterey Jack cheese, jalapeno pepper, cilantro, ground cumin, garlic powder and parsley flakes and mix until combined.
2. Spoon mixture into a 1-quart casserole, then top with remaining 1/2 cup cheese.  Place onto a baking sheet and bake at 375 degrees uncovered for 20 twenty minutes or until heated through and cheese is slightly browned on top.
3. Use as an addition to chicken taco salad or dip with the soy and flax chips

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You’ve probably seen a foam roll in your gym or on television recently as these simple yet extremely effective tools have become mainstream in the fitness world.

Foam rolls come in all shapes, sizes, densities and of course price ranges. The biggest difference you’ll find is the density or hardness of the roller, and this is what will affect the intensity of your soft tissue session. A soft (usually white) foam roll will be adequate for most beginners and provides a very mild intensity compared to that of a hard/firm (usually black) roll.

What exactly does a foam roll do?

Usage of a foam roll, trigger point kit, or any other form of self-massage is used to promote tissue health while improving recovery and reducing the likelihood of injury. This form of self-massage is often called myofascial release. Fascia is the soft tissue component of connective tissue and can be found covering and interpenetrating every muscle, bone, nerve, artery and vein, as well as, all of our internal organs including the heart, lungs, brain and spinal cord. Think of fascia as a giant spider’s web that is connected through your entire body. It provides support and protection for most structures within the human body, including muscle.

We run into problems when the soft tissue becomes restricted due to disease, overuse, trauma, or inactivity. These restrictions can cause inflammation, pain, muscle tension, reduced range of motion, and diminished blood flow through the entire body.

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Looking for a healthy alternative to the traditional pancake?

Try the Epic Fitness Oatmeal Protein Pancake recipe!

You know that breakfast is the most important meal of the day, and a stop at Starbucks for a massive coffee with creamer just doesn’t cut it. Energy levels crash, performance decreases, and cognitive function is impaired after a long period of fasting. Budget some time each morning to take care of yourself by making a fairly quick and nutritious breakfast that will pay off all day long.

What you’ll need:

• 1/4 cup old fashioned oats

• 2 whole large eggs

• 2 tablespoons whole whole-wheat pancake mix

• 2 tablespoons vanilla protein

• 1 banana

• Dash of cinnamon

Whip up all ingredients just like a traditional pancake, but save 1/2 the banana for on top! You can also add granola or almond slivers to this recipe for some additional flavor. If you use whey protein powder this recipe makes an outstanding breakfast– due to the good fats, carbs, and fast acting protein you’ll fuel your body and have more sustained energy levels than with the traditional pancake.

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Epic Fitness is hosting a free fitness bootcamp exclusively for W6 residents!

Kickstart those New Years resolutions with a free workout with the Epic Fitness training team this Saturday, January 7th at West 6th Tempe.

Epic Fitness bootcamps consist of a full-body resistance and cardiovascular workout in a fun group environment. All sessions are designed to meet a broad range of fitness levels, so if you’re a beginner or a pro athlete, you’ll still get a great workout!

We’ll also have the Muscle Milk team on site handing out bottles of their delicious ready to drink products for post-workout recovery.

Bring your friends and each of you will receive a free “I train on 6th” T-shirt and a sport water bottle!

Event details

Place: Outside the West 6th Tempe Leasing Office

Time: 11:00 a.m.

Cost: FREE

What to bring: A mat or large towel, water bottle, and comfortable workout clothes

Duration: The session will last about an hour from warm-up to cool down

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Setting a New Year’s resolution to strengthen up that mid-section and maybe even see those abs again?

The Epic Fitness training team has put together a list of the top 5 abdominal exercises for having a good looking and functional core.

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Just one cup of that seasonal favorite can set you back 343 calories, and that’s only if you stop there!

With the majority of annual weight gain accumulating between Thanksgiving and New Years, it’s always a good idea to find healthy alternatives to the classic holiday treats. While Eggnog does have some nutritional value, the 19 grams of fat (11g saturated) and 21 grams of sugar it contains far outweigh any benefit.

Give our healthy version a shot this Christmas!

Here’s what you’ll need:

• 2 cups skim milk
• 1/2 cup egg beaters (or any substitute)
• 1/2 cup fat free creamer
• 2 tablespoons splenda
• 1 tablespoon vanilla
• 1/2 tablespoon nutmeg

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Looking to step up your game this season on the mountain?

Most beginner to intermediate snowboarders spend the first couple of days of each season regaining both the skill and strength back that they lost during the spring and summer months. With snowboarding specific training programs, you can not only speed up the relearning process but also dramatically improve your boarding. A more conditioned body generates more strength for launching off kickers, endurance for long powder runs, pillar strength for rotational movements, as well as improved balance and coordination.

The foundation of every snowboard specific training session is a combination of core and leg movements. Little upper body lifting translates into performance on the mountain, but the core is used continuously from the peak back down to the lift line. A beginner needs to activate the core to carve deep sweeping turns, while an advanced boarder needs the core strength to generate massive amounts of rotational power for mid-air spins.

You’ll need both explosive strength and muscular endurance in your lower body, making leg strength the next most important aspect of your snowboard training program. Training for strength and power allows you to launch off jumps and make quick aggressive turns, while the endurance will allow you to battle even the deepest powder runs without fatiguing.

Snowboarding Specific Workout #1

Leg Strength Series

• Lateral Lunge
• Foot Up Split Squat
• One Leg Roman Deadlift
• TRX Pistol Squat

Plyometric Series

• Box Jump
• 4-way Calf Hop
• Jump Lunge
• 180 degree Squat Jump

Core Strengthening Series

• Cable Rotation
• Scissor Kick
• Plank
• Russian Twist
• Leg Lift
• Bicycle Crunch

To add cardiovascular conditioning into the workout perform the leg and core movements in a large circuit alternating between the two until all exercises have been performed. Rest for 2 minutes in between rounds, and perform a total of 3 sets. Make the plyometric exercises their own circuit by performing 45 seconds of each movement followed by 15 seconds of rest before moving on to the next.

For more information on properly performing these exercises visit our Video library.

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