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    10 Apps to Motivate you to Exercise

    10 Apps to Motivate you to Exercise

    1. Couch to 5K 

    c25kIf you’ve wanted to try running but never known where to start, Couch to 5K should be the next app you download. The free eight-week program gives users three workouts per week that get you ready for your local Turkey Trot or Fourth of July road race. (Free; iOS and Android)

    BlogilatesWe first fell in love with Cassey Ho while watching her Blogilates videos on YouTube. This app takes things to the next level—you get access to all of her videos, plus an online forum and monthly workout calendar. (Free with optional in-app purchases; iOS and Android)

    Zombies, Run!Running becomes way more fun when each step gets you closer to carrying out your mission, collecting materials for your base camp, and keeping humans safe from the zombie apocalypse. There’s a reason this game became the highest-grossing health and fitness app on iTunes in just two weeks—even though it’s free to download, you’ll start shelling out money like you do for Candy Crush. Except this game helps you get your sweat on. (Free with optional in-app purchases; iOS and Android)

    FitnetFitnet is the workout app for people who can’t carve out time to go to the gym. The app features an abundance of five- and seven-minute targeted workouts, so you don’t have to sacrifice time with your friends and family to achieve your fitness goals. Plus, the app uses your phone’s camera for a whole new kind of selfie—this one measures how closely you follow the moves shown on the screen. (Free with optional in-app purchases; iOS and Android)

    SworkitTell Sworkit the type of workout you’re looking for (strength, cardio, yoga, or stretching) and the amount of time you’ve got (anywhere from five minutes to an hour), and the app delivers the moves to follow during your sweat session. If you opt for premium ($4.99 per month), the app lets you get even more personalized, by setting the number of reps and the areas of the body you want to focus on. (Free with optional in-app purchases; iOS and Android)

    MotionTraxxListening to music can be the perfect way to add extra oomph to your workout, but crafting the perfect playlist is tricky. That’s where Motion Traxx comes in. The app combines coaching from world-class trainers with music designed to set the perfect intensity for every phase of your workout. (Free with optional in-app purchases; iOS and Android)

    Stronglifts 5x5No need to carry around a paper and pencil while lifting at the gym anymore. This app keeps track of the exercise, number of reps, and rest time, so all you have to worry about is getting to the gym and getting huge stronger. (Free with optional in-app purchases; iOSand Android

    StravaIf you’re a serious runner or cyclist, you need one place to keep track of your most recent runs and rides, and no app comes close to the capabilities offered by Strava. The app can track distance, speed, elevation, calories burned, heart rate, power, and cadence. Then it synthesizes all of this data into easy-to-understand graphics. (Free with optional in-app purchases; iOS and Android)

    Spotify RunningPart of the Spotify app (and let’s be honest, you probably already have that on your phone), Spotify Running measures your pace and picks a song with the beats per minute to match it. It’s about time your music matches your cadence instead of the other way around. (Free; iOS and Android)

    YonderThink of this like Yelp for the outdoor enthusiast. Enter your location and find dozens of suggestions for hiking, biking, kayaking, and skiing with reviews and tips from fellow outdoorsmen and women. (Free; iOS and Android)

    Written by AND 

    Are Healthy Habits Actually Making You Gain Weight?

    Are Healthy Habits Actually Making You Gain Weight?

    How familiar does the following scenario sound? You stick to your healthy eating goals all week, taking the time to make a green smoothie in the morning and ordering a kale salad over fries at lunch. By the time the weekend — and dessert — roll around, you’re ready to splurge on a whole pint of Ben & Jerry’s. You were good all week. You deserve it, right?

    According to marketing researchers at the University of Pennsylvania, this tendency that leads you to make a pit stop in the ice-cream aisle after you’ve done your diligence in the produce section is called the “licensing effect,” and it can be seriously sabotaging your health goals.

    The study, published in the Journal of Consumer Behavior, looked at the behavioral catch-22 we can fall into when we’re good: When we make healthy choices, we give ourselves license to make unhealthy ones. The researchers found that grocery store purchases in “virtue” categories (like fruits and veggies) improve a shopper’s self-concept and in turn increase the likelihood of a “vice” purchase (like that Snickers bar staring you down in the checkout line). Not good for our overall health goals.

    So what can we do to avoid this unhealthy trick of the mind next time we go food shopping? According to Keri Gans, RD, author of The Small Diet Change, your first line of defense begins before you even set foot in the store.

    “Don’t go into a supermarket allowing yourself to be blindsided,” she says. “Create a shopping list, and then stick to it.” She also advises against going to the store hungry: “If you’re starved when you walk into the supermarket, everything is going to look good.”

    Secondly, you have to have a strategy for coping with those moments of weakness. “Stop and take a deep breath, and realize what your goals are,” says Gans. “Unless your goal is to derail your healthy eating plan, it doesn’t fit.” In other words: Just because the ice-cream aisle is calling your name doesn’t mean you have to answer it.

    And finally, knowing when to cut yourself a little slack can keep you from making big splurges. Gans calls these planned moments of giving into temptation, which allow us to retain control over our decision-making process. “No one is saying our shopping cart always has to be filled with produce,” she says. “We can keep ice cream in the house. We just have to make sure we’re not eating the whole pint, we’re eating a serving size.”

    Ultimately, the cure for the licensing effect is a mindset shift. “We need to change the mentality that eating ‘good-for-me foods’ means we can eat ‘bad-for-me foods,’ ” says Gans. “Instead we need to be looking at the big picture, meaning all the nutrients that we’re choosing in a given day or week.”

    She recommends applying the 80/20 rule to your diet — allow room for 20 percent of your food choices to be indulgences, and you won’t feel the need to go crazy in the dessert aisle.



    Macaela Mackenzie

    Macaela is a writer based in New York City with a passion for all things active. When she’s not writing about the weirdest fitness trends or nutrition news, you can find her conquering her fear of heights at the rock climbing gym, hitting the pavement in Central Park or trying to become a yogi. To see Macaela’s latest work, visit

    5 Steps to Smash your Goals

    5 Steps to Smash your Goals

    Written by Jessica Parsell

    1. Let your mind go there… and if it doesn’t go willingly, push it there.


    This is the most important step. This is your first step. You need to be crazy enough to believe that you can do anything you set your mind to and really believe it. 

    Doubt and fear have killed so many more dreams than failure ever has. You must first let your mind believe that, YOU CAN DO THIS! 

    At this phase you don’t need to have everything figured out. All you need to do is want it. You are 100% capable of accomplishing your dreams but it has to start with this step. This can be the hardest part. We all have an idea or dream that pops into our head and before we can even take it further we have dismissed it because all of the, “complications” and reasons we shouldn’t have flooded our mind. Often times, all the details start creeping in and we go to the thought, “well, that would be cool...but...” 
    No BUT!
    Yes, YOU. Yes, this time is your time. 
    No more waiting for Monday or for when timing is “better.”

    2. Make a List


    Now that your mind is right and you believe that you can accomplish your goal, it’s time to work on the small details.

    • Start writing down all the things that come to mind when it comes to accomplishing your goals.

    • Set a reasonable amount of time to accomplish your goal.

    Set short term goals that will help you reach your long term goal.

    Daily fitness goal: Get a workout in

    Weekly Fitness goal: Follow your nutrition plan or make good clean eating choices all week

    • Determine whether or not you will need to hire a professional to reach your goal.
    • Make your list visible during your day. Whether you have a planner, set calendar reminders in you phone or have it posted on the fridge, keep it somewhere you can see it. This will not only remind you of your goal but also help to keep you on track to smashing your goal!
    • TIP: Whether you are a fitness beginner or a professional fitness competitor, it is strongly recommended to hire a professional when pursuing fitness goals for many reason. Proper education, nutritional and workout guidance will help you reach your goals in a healthy way as well as provide accountability and support along the way! Even professional athletes and personal trainers hire other fitness professionals to help them reach their goals.
    3. Write down your “Why”


    Write down why you want to reach this goal. It can be something along the lines of, “I want to look good in a bikini.” Many times this is how a fitness goal starts, but you may end up discovering your deeper meaning. When an outward physical goal is paired with an inward goal it is much stronger. Who doesn’t want to feely sexy? Find that reason that will get you out of the bed in the morning on the days that you want to hit the snooze button or that pushes you to make the heathier choice even when no one is watching.
    An example might be that you want to be healthy so you can live a long and active life with your family and friends. Keep this in a place that you can refer back to often. On the days you feel that you have nothing left, read this. Reset your mind. Refocus your goals and remember why this is more than just “another attempt at your goal.” This time is different because you have found your “why.”

    4. Do NOT Stop

    This sounds so simple. Well, because it is. 

    If you never quit, you will not fail. It doesn’t matter how many times you get knocked down. Get back up and keep moving forward. It doesn’t matter how long it takes for you to accomplish this goal. That time is going to pass either way, so you might as well be pushing towards your dreams.

    5. Have Fun & Don’t forget to Live a little fun!

    Do not get so focused on your goal that you forget to live your life. Keep in mind what is really important in life. It is possible to live a healthy life AND be social. You just may need to make a few changes along the way. You can enjoy someone’s company just as much eating whole clean foods as you can when you’re eating a burger! While we are talking about burgers, it is also important to have a cheat meal every once and a while. I personally have 1 cheat meal a week. I eat clean foods during the week and plan for a cheat meal every Saturday night. Some nights I stay in my pj’s and watch a movie with my loved ones and sometimes I plan a night on the town with friends. This is balance. You can have fun, be social, enjoy people’s company AND reach goals!


    IG: @jessicaparsell


    10 Mental Rules Fit Individuals Live By

    10 Mental Rules Fit Individuals Live By 

    Attitude plays a big part to whether you thrive with your fitness goals or you fail. Here are 10 mental rules that fit women follow that helps them continue being successful in their fitness journey.

    1. Shut out the noise

    Shut out the constant stream of negative thoughts that runs through your mind. That mental static is your biggest obstacle – learning to filter it by focusing on positive thinking is essential to your success.

    2. Maximize inner motivation

    To do this you need to be absolutely clear about why you want to get fit. Figure out what’s really important to you. Do you want to lower your blood pressure? Fit into a size two? Or do you just want to feel better? Motivation that lasts can’t come from an outside source—like your doctor or a loved one who wants you to slim down. It has to come from a personal, deep-rooted desire for change.

    3. Cultivate grit

    Grit is the resolve and passion required on a daily basis to pursue a long-term goal. To cultivate grit, you have to commit to consistency no matter what. A fit person wakes up every day knowing she will do whatever it takes to stay on track—whether that means getting up an hour earlier to make it to the gym before work or squeezing in a power walk at lunch. The secret is focusing on the thoughts that drive and inspire you. If it helps to remind yourself how good you’ll feel post workout, for example, do that. If it motivates you to daydream about your future toned tummy, do that. Concentrate on exactly what you want to achieve and make every day count.

    4. Set specific goals and strategies

    The more detailed your daily goals and plans, the better. An English study on women enrolled in a weight loss program asked half of their subjects to write down their strategies for managing temptation (for example, when sugar cravings strike, I will make a cup of tea). After two months, those women had lost twice as much weight as women in a control group, who did not write their strategies down.

    5. Picture your success

    Close your eyes and imagine your ideal body—both what it looks like from head to toe, and how it makes you feel. Then, go shopping – if you want that body, then buy clothes that would fit if you had it. And try them on every day until they fit!

    6. Plan your meals, eliminate choices

    Chocolate croissant or steel cut oats? Grilled salmon or a quesadilla? When you have to make these types of dietary decisions all day long, you may end up exhausting your willpower. Planning your meals in advance, however—even just one meal per day—can make it easier (and less stressful) to eat healthy.

    7. Do not give yourself any outs

    There are a few classics, like “If I don’t exercise at lunchtime, I’ll do it tonight” or “I’ll have ice cream today and get my diet back on track tomorrow.” Any sort of procrastination and deviation runs the risk of bumping you off course. Don’t give yourself an out, and stick to the path that leads to your goal.

    8. It’s ok to give in sometimes

    It’s inevitable that from time to time your healthy routine will get interrupted by forces outside your control, like when your partner proposes an impromptu date night right after you’ve bought salad ingredients. When that happens, try to go with the flow and enjoy yourself.

    9. Believe it and become it

    This rule is simple: If you believe you can be in amazing shape, then you’ll do things on a day-to-day basis to accomplish it. The problem is, many of us carry around defeating beliefs. When you recognize a negative thought (like, “I’m so uncoordinated”), ask yourself why you think that way. You may discover the criticism originally came from your parents, or your sibling, or a childhood buddy. Don’t give those outdated internal beliefs power. Just let them float away, like leaves that have fallen into a river (much easier to say and write it than done) You have control over your thoughts – they don’t have control over you.

    10. Enjoy milestones, jump for joy

    Celebrate milestones. If you don’t appreciate your successes along the way, you risk becoming emotionally numb, nonreactive.. But giving yourself regular (healthy!) rewards (like a massage, for example), provides a little “added oomph” to keep going and push yourself even harder in the long run.

    #wrkhrdnevergiveup #lovefitness

    Model: @alexiselfalan in the Strong Beautiful raglan

    Love Fitness Apparel 12 Days of Christmas Giveaways!

    It has been a wonderful year and amazing learning experience growing our small business and meeting people from all over the world.  Our top goals of starting LFA was to create a supportive community with fitness minded individuals of all levels by engaging our love of design, spreading laughter through humor, sharing motivational stories, food recipes, and everything in between. We have humbly and successfully done so; which next year we hope to take it to a completely new level and offer something completely different, something new… and we aren't just talking about awesome cute apparel but something that will help you reach your goals; something that will help you adapt to a healthier lifestyle and change future generations. Before we evolve to that level:


    What better way to show our appreciation for an awesome year of LFA support then having 12 days of Christmas Giveaways! Make sure to check out our Instagram page @lovefitnessapparel and our FB page to enter any of the 12 days of Christmas Giveaways and have some fun opportunities to win some Love Fitness Apparel and as well giveback to the community!