7 Cubicle Work Exercises for the Butt and Legs

It seems more people are stuck in a cube or at a desk when at work more now in 2017 than ever before. Long gone are the days of blood, sweat and tears through manual labor for the mass population as most people now start their work day with their seat glued to a seat. If you are trying to get more activity and exercise in your life, but just can’t seem to make it to the gym then you can take up cubicle exercising. In this article, we will cover seven exercises you can sneak in at work for your butt and legs.

Headset Hammy

If you are looking to strengthen your hamstrings, get started in your cubicle with this standing leg curl.

Stand up behind the chair, slightly holding on for support.

Kick left foot back trying to pull your heel in to the top of your thigh.

Lower leg down.

Repeat with right leg.

For every phone call you take, do 10 reps with each leg.

Printing Calf Press

How many times do you catch yourself standing by the printer just waiting for your job to print? Instead of just standing around, take the opportunity to get in some calf raises.

Place your feet shoulder-width apart by the printer.

Press up your feet, raising to your tip toes.

Pause for three seconds and lower back to the floor.

Do 15 reps, at least 3 times a day or every time you have to stand by the printer.

Sit Wall Sits

Cubicle walls can be used for more than just blocking out your co-workers unsightly desk. They can be used for building endurance and strength by doing sit wall sits against them.

Stand straight with your back against the cubicle wall or building wall.

Bend at the knees sliding down the wall until your legs form a ninety degree angle (thighs will be parallel to the floor).

Hold this sitting position for 20 seconds to one minute while reading your email.

For an extra challenge, cross the left ankle over the right knee for 20 seconds, then switch legs and repeat.

Start with two a day and build up to 10 a day.

Kick Out the Chair

Although standing up is not traditionally considered exercise, it is much better to do than sitting, especially when sedentary for long periods of time. Extended periods of sedentary sitting is linked to the increase in risk for obesity, diabetes and heart disease. Standing up will burn a lot more calories than sitting. When it comes to meetings, see if you can’t get your coworkers to join you in standing-up rather than the normal sitting style.

Silent Meeting Butt Work

If you can’t get your co-workers to stand up in meetings or you have no choice but to be in a chair, then go ahead and use the time to silently work out your butt muscles with these isometric glutes exercises that no one will ever know you are doing.

Sit up straight in your chair.

Squeeze the buttocks.

Hold the squeeze for 5 to 10 seconds.

Release the buttocks.

Repeat until the end of the meeting or until your butt just can’t do anymore (because the glutes are tired!)

Before you know it, your butt will be standing up higher than ever before.

Sneaky Legercises

This is another great exercise for when you are in your chair in your cubicle. A perk to this one is that most times, you will not be noticed doing this legwork.

Sit straight up in your chair.

Straighten one or both legs.

Hold for 5 to 10 seconds.

Lower legs without allowing your feet to touch the floor.

Repeat for 15 reps.

For more of a challenge, you can add weight by looping your briefcase or purse over your ankles.

Desk Squatting

When you have mastered the five exercises above and standing, then go ahead and add squatting to your daily work routine.

Stand with feet together shoulder-width apart.

Bend at the knees slightly as if you are sitting in a chair.

As your glutes bend down, raise both arms towards your computer screen or straight up.

Be sure to keep your knees aligned.

Hold squat for 15 seconds.

Repeat for 3 to 5 reps a day.

6 No-Equipment Abs Exercises For A Stronger Core

Thought that getting your abs into shape had to be about hitting the gym? Think again! There are a whole load of ways to work on your core that don’t involve equipment at all, meaning you can get going on your routine wherever it is that you might be. These no-equipment abs moves can be easily incorporated into your fitness routine, either slotted into a strength building workout or included at the end of a bout of cardio. After a few weeks of these exercises, your core will be looking better than ever before and you will be ready to take on any sort of fitness challenge!

Plank Taps

While a traditional plank will help to tone up your core and strengthen your back, adding in an active movement to the routine goes one better, activating a whole other set of muscles. To try this active strength building move, start in a high plank on an exercise mat and place your feet a hip’s distance apart. While you’re in the pose, tap each hand to the opposite shoulder, tensing your glutes and cores in order to stay as stable as possible. Continue the move for 45 to 60 seconds and shake off your muscles afterwards.

Down Dog Taps

While you’re still in the same position, you can try moving your core upwards into a downward facing dog pose, working a different set of muscles in your abs. Once you’re in position, lift your right hand off the floor and stretch it back to touch your left ankle, gently tapping the floor once you make the reach. Return the right hand to the starting pose and repeat with your left hand, going slowly as you do so. Continue for 60 seconds before moving on to the next exercise.

Plank Ups

A cross between a plank and a push up, plank ups are guaranteed to engage both your core and your upper body, strengthening the muscles through the active exercise. To complete this move, start in a high plank, bending one elbow to bring the forearm down onto the exercise mat. Now, bring the other arm down into the same move so that you’re in a flat plank. Now, lift up back to the starting position, one arm at a time, and continue for between 45 and 60 seconds.

Warrior Balance

Incorporating yoga moves into your abs workout is a great way to build up your strength and test your balance at the same time, ultimately helping to tone up your body. To give the warrior balance a try, start by standing on your left foot and bring your right knee level with your hip in front of your body. Now, reach your torso forwards as you extend the right leg out behind you, ever so slightly bending your left knee as you do so. Extend your arms overhead to complete the balance, pause, and return back to the starting position, repeating on the opposite side.

Plank to Dolphin

Helping to strengthen up your core and upper body, this move is one that you might come back to time and again, thanks to its efficacy. Starting in a forearm plank, put your palms out flat in front of you, parallel on the mat. Slowly, lift your core up into an inverted “v” shape, holding it in place when you get to the maximum extension. Pause at the top and slowly lower yourself back down, repeating for another minute.

Flutter Kicks

Using the weight of your legs to work out your abs is a fantastic way to strengthen up your core section at home. Active, strength building exercises will give you the best results, pushing your capabilities to their limits in every workout! Flutter kicks are one of the most effective exercises of this kind, helping to tone up your total core area. To do this move, lie down on your back with your legs and arms extended. Next, lift your heels up off the floor and begin kicking your legs up and down. A minute or so of this activity should have your abs really burning by the end of the session, toning up even the hardest to reach areas of your core!

6 Exercise Mistakes That Can Lead To A Fitness Plateau

Losing weight is a long old process but when you start to finally see results, it can really feel like all the hard work has paid off. Getting into an exercising rhythm is one of the best ways to slowly transform your body, improving your tone and strength over time. After a few months of doing the same thing, however, you might hit a wall. Fitness plateaus are an incredibly common part of the exercising process and if you don’t change things up often enough, you can stop your progress in its tracks. By avoiding certain exercising mistakes, it can be easier to keep on going and smash any goals you might have. It’s time to get fitter and stronger than ever before!

You Don’t Have A Game Plan

Walking into a gym and expecting a few machines to transform the look and capabilities of your body is a common mistake to make. While you can improve your basic fitness levels by consistently exercising, you’re missing out on a whole load of potential if you do the same thing day after day. Having a plan can help you to focus on different areas of your body, improve your cardio capacity and build up strength. You should try to vary your workouts with cardio exercises and strength building moves to give your body the best chance of getting fitter. Having an endpoint in sight with your workout can also push you to keep on going.

You Focus On Cardio Alone

Cardio exercises are an essential part of getting fit. They help to boost your blood flow, strengthen your heart and limber up various muscles in the body. If you’re just focused on cardio workouts, however, you might be only using half of your fitness potential. Incorporating strength training as part of your exercise routine can help you to gain muscle mass and maintain your weight loss potential. Try alternating your workout days between the two types of exercise. You might just notice a boost in your fitness levels.

You Don’t Track Your Workouts

Having an idea of how much you’re progressing over a course of time is essential should you want to keep working towards fitness goals. If you exercise without an idea of your time and repetitions, you could be missing out on serious exercising potential. Tracking the number of repetitions you’re able to do, or how fast you’re able to run in 5 minutes can give you a great understanding of how you’re progressing and push you to meet your next goal. You can be your own fitness motivator.

You’re Not Challenging Yourself

What once was a difficult workout might soon just become another part of your day. Over time, your fitness level will get better and it’s natural that what was once difficult for you will soon become a lot easier. Rather than keeping with the same exercise schedule, you need to ensure that you’re changing your fitness regime on a regular basis. Tracking your heartrate is a great way of getting to grips with how hard you’re working. If it’s too low during your workout, it might be time to shake things up.

You Do The Same Thing Everyday

On a similar note, completing the same workout day in, day out, is a surefire way to see your fitness results plateau. Over time, your body will soon adapt to a workout routine, meaning that your muscles will not have to work as hard as they once did to get it done. If you like to do cardio, try looking to other fitness areas like cycling, swimming or boxing. Strength training workouts can be easily adapted, using both equipment and your own body weight to tone different muscle groups.

You’re Too Distracted

Spending too much time on your phone when you’re trying to workout? It could be time to hit that flight mode button. Taking your entire social media feed into the gym with you might seem like a great use of your time, but just how much of your fitness routine are you using to focus on getting your moves down? Disconnecting from your digital circle can work wonders not only for your physical health but also, your psychological well being. You will be more focused, more efficient and will have the time in which to give each move your all. You can survive for an hour without looking online.

Want To Boost Your Flexibility? Try These Stretches

When you’re getting into shape, what’s the first thing on which you like to focus? Whether you’re trying to lose weight or tone up your body, there are a whole load of ways out there to do so, helping you to focus on different areas of your body. When it comes to flexibility, however, you might turn up your nose and leave it for another day. It’s worth giving the challenge a second look. Maintaining good elasticity will help to keep your muscles in shape for a whole lot longer, giving you a greater range of movement as you age. These stretches will make keeping up your flexibility incredibly easy, slotting into your existing workout routine and boosting your all round health.

Hip Opener

Best approached either after a workout or as a separate activity on its own, this stretching workout will focus on different areas of your body, helping you to get each area in really great shape. For the hip opener, you need to lie on an exercise mat, positioning your butt and legs against a wall. Extend your legs upwards and press them against the facing wall, flexing your feet. Slowly, open up your legs, keeping going until you feel a stretch. Hold the pose for 60 seconds before bringing the legs back up, repeating the move another 4 times.

Deep Lunges

While traditional lunges will help to strengthen your muscles, deep lunges can go that step further, giving tight leg muscles a good extension. To complete this move, start off on all fours, stepping your left leg forwards. Place your left foot out on the floor in front of you, bending your knee 90 degrees. Now, gently push your hip forwards until you feel a stretch, holding the pose for 30 seconds. Switch sides, being sure to hold your chest up as you do. Repeat 4 times, pulling your back foot up to your glute if you want a deeper stretch.

Lower Body Hug

While this move might take you a while to really perfect, it can help to extend out a huge section of your core muscles. Standing on an exercise mat, reach your arms to the ceiling and bend your body down at the hips, folding over as far as you can. Hold the backs of your ankles or legs and straighten out your spine, dropping your head down in front of you. Hold this for 30 seconds and return to the starting position, repeating another 3 times.

Thread The Needle

A little more tricky to pull off, this move is really worth practicing as doing so will have your body feeling all the more relaxed. Starting on all fours, reach your right hand under your left arm until the shoulder is touching the ground. Hold the move for 30 seconds, reaching as high upwards with your left arm as you can. Return to the start, switch sides and repeat the move another 3 times. You will be destressed before you know it!

Heel Drop

Designed to stretch out that hard to reach area of your foot, this stretch is incredibly effective and will have you feeling all the more loose. Standing with your feet a hip’s width apart, face your body opposite a sturdy block or step. Now, place the ball of your right foot on the edge of the step and gently straighten out your leg so that your heel is positioned towards the floor. Hold on for balance if you need, staying in place for 30 seconds before moving on to the other side.

Hip Flexor

Your legs might have a tendency of tightening up, especially after having been put through their paces. If your hefty exercise regime is getting on top of your muscles, it’s worth looking to a deep quad stretch in order to keep things limber and light. That’s where the hip flexor comes in. Easy to pick up and effective, the move will have your legs a whole lot more supple in practically no time at all. Start off kneeling on the floor with both knees bent, keeping your shins in front of you. Now, lunge your right leg forward so that your knee is at a 90 degree angle and your foot is flat on the floor. Place both hands on top of your right knee and apply a light amount of pressure. Hold the pose for 30 seconds before repeating again on the other side.

Want To Get In Shape? Here’s How To Fall In Love With Running

How do you like to work out? We all have our own methods and whether we like them or not, we tend to stick to what we already know. It turns out, however, loving how you work out can make all the difference to your fitness routine. Many of us turn to running as a quick and effective way of getting into shape, without really knowing what we’re doing. Before long, we might be sick of the whole thing, begrudgingly sticking to our schedule without really loving what we’re doing. Getting into running takes a little time and effort but by switching up your exercising approach, you can really begin to fall in love with the exercise. Once you persevere and build up your fitness levels, there will be no stopping you!

Test Your Mind

The biggest thing getting in the way of your ability to succeed in the running field is your mind. Getting over your mental barrier is the first challenge that you’ll experience, so try to get into the act with a gameplan in place. If you feel like you simply can’t keep on going, will yourself to take a few more steps before you stop. While you might need to slow down the pace if you’re feeling tired, keeping your legs moving is the best thing that you can do. The first run might be painful, but the next one will feel all the more easy.

Sign Up For An Unusual Race

Running without a purpose can be a hard pill to swallow. If you’re getting into the activity for the first time, try giving yourself a fun challenge in order to motivate yourself. While signing up for a short running race can serve you well, seeking out an obstacle course can be even better for your motivation. Obstacle races are a great way of letting loose, testing your fitness and boosting your confidence levels. Training with the challenge in mind will add a little extra interest into your workout sessions and help you to keep going for that bit longer.

Use It As Stress Relief

One of the best things about exercise is its ability to help you destress. If you’ve had a hard day at the office, try searching for your running shoes rather than reaching for that bottle of wine. Even if you go for a short sprint, you can effectively work through what’s bothering you and get rid of any leftover anxiety from the day. Longer runs can serve as great fuel to run through more complex problems and come to a solid decision. Running will help your body to get into shape, but it can help out your mind a great deal more.

Explore Your Local Area

Want to get to know a new area? Running is a great way in which to do so. If you’ve just moved somewhere for the first time, jogging around new neighborhoods can make it much easier to get a lay of the land. Look at a map before you go and aim to run down a new set of streets each time you head out. Similarly, if you’ve been living in a place for a long time already, try and use the activity in order to expand your understanding of the city. Aiming to explore new places for later can really fuel your running fire, giving you the motivation to go further each time you head out!

Track Your Progress

If you’re heading out without any idea of how far you’re going or how fast you’ve been running, it’s easy to lose all forms of motivation. In order to give yourself fuel for the next run, try downloading an activity tracker in order to keep count of your progress. Running apps will collect all of your data, helping you to understand your speed over a period of time and any personal bests you might have set. Each time you go a little faster, celebrate your achievement. It will be a great push to go a little faster the next time.

Watch Other People Running

Need a good excuse to get on your running shoes? Let other runners be your motivation! Going to watch a marathon can be a great way of motivating yourself to keep going with your own training. Seeing why others are running and who they’re doing it for can really help you to fall in love with the sport. It’s not always just about getting into shape.

Eat These Foods After You Workout To Lose More Weight

When it comes to losing weight, there are a whole load of ways that you can maximize the process. While workouts might be high on your agenda, it is the types of foods that you eat before and after you exercise that can make all the difference. Making these products a part of your regular diet can make all the difference to your performance, wellbeing and recovery time.

Sufficient nourishment before a workout can help your body manage its energy production, preventing it from drawing stores from essential organs to help you keep going. During your fitness regime, your body’s glycogen production will become depleted and in order to keep going, it is important that you give them a boost as quickly as possible. Eating while your metabolism is still active can help to burn off excess fat while giving you a quick burst of energy. The sooner you eat, the better you will feel for the rest of the day.


Filling your body with the right kinds of foods before you workout will make all the difference to the level of your performance. If you really want to feel good during your routine, try snacking on nuts before you get going. Foods like almonds and nuts contain a hefty serving of carbohydrates, which are essential for you to keep going throughout your workout. An hour before you’re due to start, try eating a small serving of the nuts, accompanied by a bottle of water. Your body will have enough time to digest the food and you can start to feel the effects as soon as possible!

Oatmeal and Berries

If you’re an early morning type of person, there is no better way to get into your workout than by eating oatmeal and berries. As a pre-workout food, oatmeal is one of the best choices there is. The food is packed full of slow release protein, which can keep you feeling fuller and help your muscles to recover during the aftermath. For an extra burst of energy, try topping off your oatmeal with carbohydrate-rich berries. The two foods together have everything that you need for a successful workout and will help to keep you fueled for even longer!

Whole Grain Bread

When it comes to pre-workout fueling, it’s all about filling your body with the right kinds of carbohydrates. Complex carbohydrates will do the best job, slowly releasing their energy to give you a steady stream of fuel. To add in a little protein to the mix, try topping your bread with low fat cheese. The nutrients will prepare your body for an intense workout, helping to keep things running internally even when you feel tired.

Whey Protein Drink

After you’ve finished your workout, you need to start refueling your body and building back any muscle wastage. Getting a shot of protein into your system can help to reduce any muscle loss you might have experienced while giving your energy stores a boost. Protein shakes are one of the best ways to instantly refuel and, thanks to their easy nature, they can be easily kept in your gym bag for immediate consumption. While you might want to mix your protein shake with regular milk, almond milk can go one better. Packed full of fiber, potassium and essential vitamins, it will give your body everything it needs and help you to get back on track.


Protein packed foods are essential for refueling after a workout and in general, lean varieties are always better. If you’re feeling that post-exercise slump, snacking on a boiled egg can help to get your energy levels back to normal. Eggs are a great source of protein, helping to build back your body’s stores and kick up your energy levels. If you want a little more sustenance, try teaming yours with a glass of orange juice. The drink is loaded with healthy nutrients and carbohydrates, giving you a boost of fresh energy in the process.

Slow Fitness: Why You Should Walk Your Way To Better Health

Exercise is one of the essential parts of leading a healthy life and for many of us, there is nothing more effective than a regular jogging session. While running yourself to good health is one of the best ways to get into shape, there are a number of downsides to the sport that only intensify as you get older. Although running can boost your heart and circulatory system, it puts a great deal of stress on your joints that, if you’re not careful, can only worsen over time. There is another way, however. Walking has revealed itself to be something of a frontrunner in the fitness world and it’s not hard to see why. Good for your heart and gentle on your joints, the activity is a great way to stay in shape and might just be the thing you need for a successful fitness routine!

It Focuses Your Mind

The steady pace of walking makes it a perfect fitness candidate to do a little meditation on route. Exercise is one of the best ways to get past the tensions and stress of daily life, helping you to clear your mind whilst getting a little fresh air. Following a continuous path is a great way to run through any issues that might be on your mind and find a clear solution. Once you reach the end of your route, you might just have all the tools in place to get over any problem you’re facing!

You Don’t Need Equipment

While you might have to travel a certain distance in order to reach your nearest gym, walking can be done practically anywhere; all you need is a good pair of shoes. If you’re trying to cut back on your spending, explore the local area or just get out of the house, walking gives you the perfect opportunity in order to do so. You can get just as good an effect in the city as in the countryside; all that matters is that you’re switching off, getting outside and focusing on your own thoughts a little.

It Works Out Your Body

Walking, even when it is done at a relatively steady pace, can give your body everything it needs in order to get in really great shape. Steady, regular exercise can work wonders on your muscle strength and tone, helping you build up your fitness and endurance as you move. If your body is aching from a long day in the office or you’re simply feeling restless, going for a brisk walk will help you loosen up. By the time you get home, you will have tired out your body and mind, helping you completely switch off at the end of the day.

It’s Easier On Your Joints

The constant jarring between the sidewalk and your feet can rattle your joints and if you’re not careful about it, running can really begin to affect the way you move. On the other hand, walking can give you all of the same health benefits while going a little easier on your bones and joints. The slower pace provides more of a cushion between the tarmac and your knees, making it easier for them to absorb the shock. If you want to pick up the pace a little bit, you just need to walk a little faster. Your heart will get a workout and your joints will still get the rest they need.

It Will Shut You Off From DIstraction

Do you ever feel like you’re not really connecting with the present moment? With the constant call of social media, digital tools and work, many of us find it hard to exist in the here and now, choosing instead to live our lives through our smartphones. Over a course of time, this kind of activity can have a negative effect on your wellbeing, leading to greater bouts of stress and anxiety. If you really want to focus on what’s in front of you, try using walking as a healthy tool. You can explore your local environment, leave your worries behind you and work through your day in the office. Turn your phone on airplane mode and bring along a little music as white noise if you like. The freer your mind is, the more easily you will be able to focus on what’s in front of you.

Beach Running: Here’s What You Need To Know

If you’re anything like a whole load of fitness fans out there, then running will be a major part of your routine. Great for the muscles and even better for the heart, the activity helps you to work up a sweat and boost your metabolism in the process. Want to push yourself even further? Try taking to the sand. Running on the beach is an effective way to up your fitness game even more and take your workout to the next level. Providing an extra level of resistance, beach running requires your body to work ever so slightly harder in order to get the task done. What else is good about the activity? After seeing just how good it can be for the way you move and feel, you might never work out any differently!

Easier On Your Joints

Running might be a great way to whip yourself into shape but if you’re not careful, you could risk doing serious damage to your knees and joints. Over time, the resistance from hard surfaces can put extra stress on your knees, ankles and feet, meaning that you will be more likely to suffer from leg injuries and pains throughout your life. If things are already starting to become a little painful, taking to the sand can help you out no end. Running on sand not only provides your legs and joints with a softer surface to work with but also, promotes smaller muscles in your legs to build up their strength. The stronger they are, the more stable your legs will become!

Boosts Your Athletic Ability

If you’re searching for a way to boost your health fast or get into shape for a race, then sand running could be all that it takes. As well as making you fitter, the exercise can improve your strength, speed and balance, too. Think of the process like running with weights. The more difficult it is for your body to propel itself forward, the harder it will have to work in order to do so. It might be hard at first but before long, the process will become a whole lot more easy. More resistance can lead to a fitter body!

Works Out Your Lower Body

Want to get your legs and lower body into shape? Beach running is the activity for you. Providing a great deal of extra resistance, the activity gives muscles in this area a more intense, effective workout. Over time, your performance in exercises directed towards your lower body will be improved, as will be your strength and general fitness. The harder you work, the better you will look as a result.

Provides An Intense Workout

If you’re trying to lose weight, intense workouts can help you get to your goal at a faster rate. Running on the sand requires as much as 1.6 times more energy than running on a flat surface. While this might not sound like much, over time, the differences can be clear to see. Forcing your body to use up more energy to keep going, sand running allows you to burn off more calories and boost your weight loss power. Better yet, the intensity of the workout can make you work up a serious sweat, ridding your body of any toxins and helping you to get into even better shape.

Works Out Your Whole Body In Less Time

When it comes to making the most of your workout, you don’t necessarily have to keep going for a long period of time. Depending on the intensity of the workout, you can have a fitness regime that lasts as little as half an hour and still see lasting results. Running on the beach increases the number of benefits you can experience while reducing the time span in which you can enjoy them. As well as burning more calories, you can add further resistance, build strength and bolster your body’s endurance. That’s no mean feat for a quick run up the beach!

Whatever kind of workout you’re looking for, sand running can help to seriously whip your body into shape. Boosting your health and improving your wellbeing, the activity will make you feel stronger and fitter in no time at all!

Work It Out: The Guide To Free Fitness Apps

How do you track your workout? Getting fit has gone onto a whole new level and now, there are countless ways in which to mark your progress, set goals for the future and try a whole range of different activities. Fitness apps are steadily on the rise and now, there are a ton on the market that are designed specifically in order to make your fitness life more easy. Helping you to workout in a range of diverse and effective ways, fitness apps can significantly help to improve your health and motivation in one fell swoop and now, you can take them with you wherever you might be. But what are the best out there? These apps are not only great for whipping you into shape but also, they are entirely free! It’s time to get your fitness on.


Do you like to run as a way of keeping fit? Tracking your progress while you jog can help you to set goals for yourself, see how fast you’ve been going and even count how many calories you have burned in the process! As far as running apps go, RunKeeper is one of the best on the market and after just one use, you might never want to workout without it again. As well as being able to track every activity you do, the app let you link up with friends, create new running routes and hear up to the minute information on how fast you’re going. It’s not just for running, either; you can use the app for walking and biking sessions, too, gaining insight into your level of fitness.

JEFIT Workout Exercise Trainer

Using a personal trainer when you workout is a great way of tracking your progress, getting the correct technique and understanding more about the movements that work for your body. Unless you’ve got enough time and money on your hands, however, you might not always get to use a personal trainer in your workouts. Enter JEFIT Workout Exercise Trainer. A fitness app that is designed to supplement your personal trainer, JEFIT can help to show you correct lifting techniques, give you a load of fitness techniques and helping you to create your own fitness plan. You can workout with activities designed specifically for you!

StrongLifts 5×5

Want to get into weights? You need StrongLifts 5×5. Depending on what you want to achieve in the gym, you can adapt the app to meet your personal needs, changing the setup between muscle building, weight loss and strength building programs. When you use the app, you are instructed by a virtual trainer that shares the types of exercises you should be undertaking and how you light progress into the future. If you want to use the program’s advanced features, you can even gain insight into lifting techniques to avoid, schedule for missed workouts and see what to do about performance plateaus.

My Diet Coach

If you’re looking to get into shape then the chance are that you’re watching what you’re eating and if you want an app to supplement your healthy lifestyle, My Diet Coach might just be the one for you. A platform designed specifically for beginners, My Diet Coach shares tips on how to manipulate your diet for a healthy weight loss, incorporate steady lifestyle adjustments and generally, become a fitter person! You can track your calories and even take a look at how to avoid things like food cravings and the loss of motivation.

Google Fit

If you prefer to do your fitness tracking through the use of a smartwatch, there are a great deal of apps on the market that can easily incorporate into your existing technology. If you have an android device, Google Fit is one of the best out there and can help to significantly improve your level of health. After a number of changes and updates, the app is now one of the most functional out there and can help you to gain insight into practically every facet of your health. You can track how many calories you’ve burned over a specific period of time, understand how you’ve been using your energy and set yourself daily goals. With you at all times, the app will effectively track everything you do without you even realizing it!

5 Best Calorie Counters To Mark Your Performance

(source: pexels.com)
(source: pexels.com)

Are you getting the most out of your workout? Tracking the amount you move and exercise throughout the day can be a tough challenge and unless you got some kind of equipment behind the task, you might end up looking over some of the important details. No more. Thanks to the rise and rise of calorie counters, staying on top of your daily activities has never been more easy and now, you can accurately track how much you consume in a day. Want to whip yourself into shape? It might be time to get behind the calorie counter app.

My Fitness Pal

Understanding the amount that you consume is about so much more than what you eat and in order to get a good idea of the state of your health, you need to track food, activities and progress over time. Exercise app My Fitness Pal can help you to do all 3, integrating into existing workout apps to give you a more complete picture of your overall health. The database itself contains more than 5,000,000 foods and drinks, giving you up to date calorific and nutritional information on a huge range of different items. Better yet, the app comes complete with a barcode scanner, helping you to get all the information you could possibly need on packaged foods. What’s simpler than that?

Spark People

Want to lose those few extra pounds? It’s all about what you eat and how much you move and thanks to fitness app Spark People, you can track both things at the same time. Not only a calorie counting app, Spark People also comes equipped with hundreds of exercise demos, healthy recipes and insider articles by experts in the health industry. Getting a better grip on your overall health has never been so easy and if you start using the app, you might notice your health improving dramatically.


When it comes to food, it’s all about getting the right kind of information and as well as watching what you’re eating, it might be a good idea to understand how it might be affecting your body. App Fooducate will do just that, incorporating an informative system into its database to help you better understand exactly what it is you’re eating. Foods are presented alongside a grading system, ordered according to nutritional content and the quality of ingredients inside. You can get a simple overview of the kinds of foods you’re consuming in one glance, making staying on track of things a real breeze.

Nutrition Menu

Want to watch what you’re eating when you’re out and about? Nutrition Menu might just be the app for you. Taking information from hundreds of different restaurants across the United States and Canada, the database covers thousands of various menu options, helping you to make better nutritional choices when you’re eating out. The app lets you automatically log what you’re eating, when you’re eating it, giving you a much more in depth picture of the amount you consume each day.

My Diet Diary

Committing to weight loss is all about taking it one day at a time and in order to track your progress, you might want to keep a note of exactly what you’re eating. As well as helping you to track your calories, the app enables you to note down your weight, the amount of exercise you have undertaken and it can even connect with other fitness apps. If you want to get a really thorough picture of your health, you can synch My Diet Diary up with MedHelp.org to take information along with you to doctor’s appointments. Keeping in shape is about so much more than counting your calories and with My Diet Diary, you can really understand what it is that you’re consuming.

Marking your progress over time is a great way of staying on top of your health and in order to track your goals, you might want to invest in a fitness app. Giving you all the information plus a few handy wellness tips, these calorie counting apps are about so much more than the amount of food you eat and the more that you use them, the better shape you might find yourself in. Want to really get on a health kick? It’s time to start tracking your progress.