Recently, I switched back to an iPhone from my Blackberry. There are many pluses and minuses between the two phone platforms which I won’t get into here, but one thing that stands out is iPhone’s ability for custom third party applications.

There are lots of free and pay for applications. Like most things in life, you usually get what you pay for in the App Store, especially if you compare reviews for the application you are interested in.

There are two applications I want to discuss today. (For the record, I am only endorsing these apps because I use them – I am not getting paid for plugging them. Just purely love them and want to share how much and why.)

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Livestrong.com’s Calorie Tracker App – $2.99
1103+ Ratings, 4 star average | Website
What it is: Calorie tracker, diet and fitness tracker. You can track calories, weight, foods and fitness calories burned. I use it every day!

I love this app. After coming from using the FitDay PC program on my computer, this is a huge step up. For one, there is a huge database of food items, thousands and thousands – and I very rarely have to enter in custom foods, unlike the FitDay PC program where I was ALWAYS entering in custom foods that was very time consuming.

Also, the Livestrong.com app syncs up to your device so that you can also use a web based version. Awesome! So if you are at work and only have the web on your work computer, you an login, track your foods and then later when you have your iPhone you can sync and see all of the same foods. (Blackberry users: It does appear they have an app for your Blackberry too.)

PumpOne.com’s FitnessBuilder App – $9.99 + Subscription if you opt to have more features
384+ Ratings, 4.5 star average | Website
What it is: FitnessBuilder is the most comprehensive fitness database in the world. It contains the largest library of exercise images & videos, the most challenging workouts across all disciplines, access to a live personal trainer and a complete set of every fitness tool, calculator and tracking feature available.

I am a tight wad. Seriously. Add to the fact that money is tight – spending the $9.99 on this app was difficult for me, but I’ve gotten to the point in the gym where I’m feeling stale and need some new ideas. After reading through pages and pages of awesome reviews, I thought what the hell. So I did it. Then the next day I purchased the additional $34.99 year subscription which adds on hundreds of more exercises and allows you to email a PDF of your workouts to yourself and others to share. Get this – the PDF actually has links to videos showing how the exercise is preformed. Awesomeness.

There are hundreds of different workouts that are already created for you. You also have the option of creating your own workouts using the exercises in the library. I love the free weights at the gym – that is my favorite thing to work with, so the first thing I did was create my own free weights exercises. Then I emailed the workout to myself. See my FitBuilder custom workout example.

The exercise library shows you images and details on how to perform the exercise, plus allows you to view a short video of someone performing the exercise. I also like the fact that the exercise names are clearly shown. (I’m such an idiot with regards to exercise names!)

Have you tried either of these apps or do you have favorites of your own?

As I’ve read through Mark Sisson’s book, The Primal Blueprint, I’ve learned a lot. Lots of good nuggets in there, but I’m only going to focus on the exercise portion today. Sisson spends a great deal of time discussing the advantages of exercising and moving at a slow pace.

As Mark writes on page 171:

“My discussion about Law #3 (Move Frequently at a Slow Pace) repeatedly references the optimal low-level exercise zone of 55 to 75 percent of maximum heart rate. Fifty-five percent of maximum reflects the bare minimum exertion level to legitimately consider your effort “exercise”. An unfit person can reach this walking to the mailbox.”

I change my mind often and pride myself of not being stuck in old beliefs and stagnant on my thought process. That being said, I don’t know if I can garner any enjoyment out of exercise that is akin to me walking to the mailbox and back.

Time to check the mail and get my workout in…

I love working out. I’ve found a new love of exerting myself – weight training AND jogging. It makes me feel good. I like to be covered in sweat after I am done with my workout.

Here are Mark’s formulas for maximum heart rates:

220 – age = estimated maximum heart rate for males
226 – age = estimated maximum heart rate for females

Since I am 32, that would mean that my maximum heart rate is 194 beats per minute. My range for low-level aerobic workouts would be 107 bpm (my max x 55 percent) to 146 bpm (my max x 75 percent).

Chronic cardio is defined by 85 to 90 percent of maximum. That would be 157-176 bpm in my case.

Chronic cardio is what Sisson is warning us to stay away from because:

“These workouts stimulate anaerobic metabolism with glucose as the preferred fuel, lactate accumulation in the bloodstream (waste product from insufficient oxygen that causes the familiar “burn” and post-exercise soreness), and excessive cortisol production.”

I wore a heart rate monitor on my arm for nearly three months while I was working out with a personal trainer. I was obsessed with the damn thing. I was constantly monitoring my heart rate. I can tell you I never achieved over 167 bpm even during the most strenuous exercises. I could be running as fast as my legs could take me and not top that – believe me – I tried. And this was about 15-20 pounds ago as well.

Most of my workouts were in the 160′s range for the duration. I’m not just talking about jogging either. This was during weight training sessions. We moved very quickly with minimal rest in between sets and my heart rate rarely dropped below 145 bpm but mainly stayed right in the 160 range. So, does that mean I’m a chronic cario person? According to Sisson I am.

Yesterday’s workout only lasted about 45 mins, but I pushed it hard the entire time. I’m not afraid to sweat. Are you?

Here’s what I think. I think Sisson has a great book and some fantastic ideas. I do not think I am a chronic cardio person. I push myself and I exercise hard but I do not push myself to injury or over-fatigue. I always feel refreshed and fantastic after a work out. I’m rarely sore anymore (unless I workout new muscles or introduce new movements into my routine).

I’ll be mindful of Sisson’s chronic cardio warning, but I am going to do what feels good for ME. Right now for ME, working out at my best effort and giving it my all is what feels good. Sweating my ass off feels good. If I hit the “chronic cardio” heart rate then so be it.

Dear Mark,

No mailbox walking for this girl. I like my workouts balls to the wall.

Sincerely,

A NON-fat girl

Have you ever gotten a new book and read something, realizing that you should have known this fact, but you didn’t and everyone else probably knows this certain thing and you feel incredibly stupid because you didn’t know?

That’s how I felt as I delved into my new book “The Primal Blueprint” by Mark Sisson – in particular the part where he “reminds” the reader that:

Corn is NOT a vegetable – but rather, a grain.

What?! Seriously?

I hollered to John in the other room. “Hey John, is corn a vegetable or a grain?” A pause. John answered, “A grain… Didn’t you know that?” I felt really stupid.

I cannot be the only person alive that thought corn was a vegetable. (After all, there are many questions like this online.) I feel like I’ve been lied to. It’s almost like discovering your parents are different people than who you thought they were! This is really in the same field as when I discovered tomatoes were a fruit back in grade school. Why did the powers that be not explain this to me about corn? I don’t really know. Maybe it doesn’t even matter now in the grand scheme of things… But I do think of all of the corn dishes I made and devoured thinking I was eating a vegetable. Oh my.

Back to the book. I do follow the author’s website at Mark’s Daily Apple and agree with his philosophy so I purchased the book. I’m really glad I did.

Here are his 10 Primal Blueprint Laws:

1. Eat lots of plants and animals
2. Avoid poisonous things
3. Move frequently at a slow pace
4. Lift heavy things
5. Sprint once in a while
6. Get adequate sleep
7. Play
8. Get adequate sunlight
9. Avoid stupid mistakes
10. Use your brain

On the cover:

“Forget everything you thought you knew about diet, exercise, and health! It’s time to go back to the beginning… Reprogram your genes for effortless weight loss, vibrant health, and boundless energy.”

I’m not one to buy into gimmicks or any type of diets promoting quick fixes (not anymore anyway!) and I do not consider this book to be in that realm. So far what I’ve read is very interesting and makes sense. Perhaps when I finish the book and try out more of his techniques I will give it a more in depth review.

Have you read this book or heard of The Primal Blueprint?
Did you know corn was NOT a vegetable?

With all of my new found enjoyment of running lately, I decided to go and buy a Nike+ for my iPod Nano. At about $29, I thought it was a worthy investment for the cool graphics and progress charting of my runs offered on nikerunning.com.

So I headed to my local MC Sports. It’s amazing to me how there is hardly ever anyone in the store. And this is a brand new store, right next to Wal-Mart. The more I thought about it, I’ve never seen very many large sized people in MC Sports either (except me, ha ha!). I’ve mostly only noticed fit people shopping there.

After hitting the sporting goods store, I ran over to Wal-Mart for a few things. The contrast to people from MC Sports to Wal-Mart was striking, and it was PACKED full of people as usual. Junk food crammed in the carts. People running people over with their buggies. Just about everyone I saw was either overweight, obese or handicapped. Maybe I’m more aware now? I have no idea, but it struck me odd.

Anyway, on to the Nike + iPod.

Out of the box, it’s extremely easy to use. There are two pieces that come with the kit. The little white piece gets plugged into the bottom of your iPod.

After you plug in the piece to your iPod, you’ll see Nike+ on your iPod menu. From there you can make configurations, select what you want to do, and calibrate the sensor.

The second orange oval piece needs to be in your shoe.

Since I do not have the “Nike” running shoes (Nikes have never fit me well) which have the pouch to carry the orange piece – and I adore my Mizunos – I had purchased the add on velcro flap to contain my orange sensor. I ran my run and got home, very excited to see how my graph looked.

I was more than surprised to see it said I had ONLY ran 0.42 miles. What!? I knew the route I ran was at least 2.5 miles. What happened?

Then I decided to go ahead and calibrate the sensor. The instructions state: ” The default calibration for the Nike + iPod is accurate for many users. You can improve the accuracy by calibrating Nike + iPod to your natural running and walking style.”

I wanted to go and lift some weights anyway, so I figured I’d hit the gym treadmill to calibrate the sensor. After I got done pumping some iron, I hopped on the treadmill. And I walked. And I walked. And the treadmill had shown I walked OVER a mile and for some reason the sensor wasn’t picking it up. (You have to walk a quarter mile to calibrate the sensor.) That’s when I decided to ditch the black velcro container and just put the sensor under my shoe laces as seen in the picture above. Then it worked great!

I’m anxious to try it out on the road again now that I’ve gotten everything working well.

The Nike Running website has some cool features – like the map it and goals areas – but I wish it had a way to easily export or save your graph images for your blog. I had to conduct a screen shot for the above, so if anyone knows an easier way, let me know!

Here’s my map it route that I created. Since I made it public, other
Nike+ users in my area can see it and use it too. How cool is that?

I really like the little voice that talks to you while you’re moving. It’s very helpful. It will tell you how far you’re going, how far you’ve gone and more.

The only downsides (if you could call them that) would be that I had a hard time flipping through my music while I was using it. Maybe it’s just a learning curve that I haven’t figured out yet, I’m not sure.

Also, I was warned by the salesperson that when the orange sensor battery dies, that’s it. You have to buy a replacement sensor – there are no batteries to change out – and it’s $19, so that’s a bit of a bummer.

All in all, I’m happy I purchased it and can’t wait to get my use out of the product.

Why do you think there are so many large people at Wal-Mart? Is it just my imagination?

Have you tried the Nike + for iPod yet?

How many of you tuned in for Jamie Oliver’s ‘Food Revolution’ last night? I did. I loved it. I’m so glad I caught Oprah yesterday where she had Jamie on discussing the show.

The part that literally mortified me was the double sized caskets for obese people. They did not show this on either hour of ‘Food Revolution’ last night – just on Oprah.

It made me SICK TO MY STOMACH seeing the caskets and how large they are. It was mentioned that “business is booming” in the obese sized casket industry and that they have had a jump in business three times last year’s revenue.

I’m still SICK thinking about it.

People, if you are obese – LIKE I AM – or if you have an obese friend or family member and you have seen these caskets for obese people and it DOES NOT bother you, I don’t know what will.

This is an epidemic of epic proportions.

These processed foods are KILLING us and our children.

Look, I try to eat clean and non-processed for every meal but even I’ve had some slip ups the last few weeks in particular. I have still caved in and bought some junk for my kids. I’m not proud of it by any means. It ENDS now. I refuse to be an accomplice in my children’s death or obesity issues down the road. I refuse to kill myself.

When Jamie said last night that if you buy this junk for your kids he feels it’s as bad as child abuse, my first reaction was “NO! It’s not!” But I do believe it is in some form, and YES he is right.

The lunch lady Alice really pissed me off. Maybe it’s because I’ve known closed minded people like her in my life. Change is so hard for her. She doesn’t understand it so she fights it because you know what? It will make her job harder and remember, she’s there primarily for the money.

God Bless Jamie Oliver for doing what he is doing. He is changing lives and making a difference and I applaud him for that.

Did you tune in to Food Revolution or Oprah yesterday? What are your thoughts?