Author: info@steps.app

5 exercises for a flat belly

A flat belly is a sign of fitness and health. But beside the optical reasons, a fit belly makes you stronger and gives you stability for your daily movements. You will have less injuries and feel more comfortable. How to get your Six-pack in Five Weeks We have five exercises for you, which create a lean and rock-hard waist. No matter if you are a beginner or a pro. How to do Start with the following exercises from the top to the bottom. Each as long as you can with around 60 sec break. 3-4 times a week. In week one you make one round, week two its two rounds and so on. In week five you make five rounds of each exercise and we promise, you will have an IRON BELLY! 1. Classical Sit-up Lie on your back with the feet up to keep tension on your middle. Use your core to lift you and try to reach for your knees. Reverse and repeat, feeling the burn in your middle abs. 2. Russian Twist …

Set Goals, Count Steps, Burn Calories

It is so easy to add fitness to your day. Start moving by getting up and walking! Check our blog regularly for tips on fitness, motivation, food, healthy lifestyle, StepsApp news and the newest updates. StepsApp fits perfectly into the casual lifestyle and allows you to set goals such as the number of steps, calories burned, and distance walked or run. How to do it: Set your daily step goal in the settings of StepsApp Get a notification when you nearly achieved your goal Analyze your activity data Get motivated to do more steps and optimize your goals Tip: With StepsApp Pro you can set personalized goals of all your goals (calories, distance, floors)  Simply download the app, drop the phone in your pocket, and off you go.

Did you know about the step length?

Did you ever think about your step length? If you use a pedometer, then it is important to set the step length correctly. Step Length is the distance measured from the heel print of one foot to the heel print of the other foot. For walking the average is 2.2 feet for a woman and 2.5 feet for a man. Eliud Kipchoge’s, world record holder in marathon, average cadence is around 185 steps per minute with a stride/step length of 1.90 meters. This means he took a total of 22505 steps during the marathon. A normal runner needs more than the double. There are differences between step lengths for walking and running. When you run you make a longer step, but you need less steps. So when you go for a run or for a walk with your friend, then you can´t compare the steps, because they may be different. That’s the reason why some pedometers automatically calculate your steps by learning from your activities. That’s the best way to have the exact steps and …

Summer activities with your kids

Summer days are best to be active with your family and have fun with your kids. You must not spend a lot of money to enjoy the feeling of summer. We have some ideas for you: Run through a sprinkler together Have a water fight using balloons and spray bottles Go hiking in the woods Have dinner in the park or somewhere else outside Go swimming in a lake Take a family walk Go out for ice cream Visit a theme park Go camping If you decide to be active in summer be spontaneous but also take care and don´t forget the following: Warm up and stretch before sports Drink enough water especially on hot days Have some snacks with you  Take enough brakes to avoid overuse injury Be a supportive parent and hear what your kids want Two ideas for the ultimative summer fun. Recycled Bottle Bowling Use some old plastic bottles, write numbers on them and play bowling with a tennis ball. Orienteering run Hide some sweets or small presents in the garden …

Did you ever think how many steps do we take in our life?

We make an average of 7,500 steps per day. Since one step is 0.8 meters on average, we walk 6 km a day (3.7 miles). So at the end of an 80-year life, how far have we gone? Its 242.857.142 Steps Walking is the most widely practiced sport in the US according to statistics. So why not walk to the moon or around the earth? 550.000.000 steps = earth to moon 57.250.000 steps = around the earth 6.428.571 steps = from western to eastern of the US 55.000 steps = Marathon 7000 steps = 3 miles 2500 steps = go for shopping 150 steps = carry the garbage down 20 steps = from bedroom to the kitchen

Better your sleep with some tips!

You don’t wanna hear the question „How did you sleep last night?“ when you already look groggy and very sleepy? A good nights sleep is essential for our body and our mind. We regenerate better and we perform better. Regenerative sleep will help you to better your mental capacity and you feel better. It will remove your stress and improve your ability to solve complex situations. Your body will benefit from a good nights sleep as well and reduce your risk of healthy issues. There are many ways to improve your sleeping quality. Noise Some of us are very sensitive of loud noise in the night. Try to eliminate all noises around you when you sleep. Fresh air The inside air of your bedroom is helpful for a good sleep. Allow fresh air to flow before you go to bed. Aloe Vera plants help you to freshen the air during the night. Room temperature The temperature in the bedroom is in most cases too high. The ideal temperature ist between 17 and 19 Celsius. Mattress This should …

5 minutes to train your butt

Want a well shaped butt without going to the gym? We have the perfect butt workout for you to create the perfect butt at home. Invest five minutes every day and get stronger, better looking and fitter. Do the training as a circle and 1 minute each exercise, repeat if you feel you want more! 1. Squats Go as deep as you can and hold. 2. Kick Feet up left and right. 3. Side steps Left and right as deep as you can. 4. Deep steps Left and right as deep as you can. 5. Glute Bridge Butt up and down as often as you can.

Fit in 15 minutes!

You don’t have so much time, but you wanna get fitter and more healthy? Ok, not the perfect conditions, but you can still do it. We have a small fitness program for you which takes you 15min each day. Try it! The idea is to make 4 exercises with 20 sec each and between them you make some endurance training and count 100 steps or 30 stairs. This all takes not more then 15 minutes each day! If you are advanced, then you can repeat this as often as you can. Let´s go! 1: 20sec push ups 2: walk 20 stairs or make 100 steps 3: 20sec up and down 4: walk 20 stairs or make 100 steps 5: 20sec core training 6: walk 20 stairs or make 100 steps 7: 20sec sit-ups Motivated for one round more? Let´s do it! Tipp: If you wanna count your steps use StepsApp Pedometer. 😉

Self-made strawberry ice cream – tasty and healthy

The best thing about summer is that you can use local, fresh and tasty food for making some healthy snacks like a strawberry ice cream. Did you know that technically a strawberry is an aggregate accessory fruit? Its an excellent source of vitamin C. Let´s make some cooling ice cream out of it: Mix chopped strawberries with 1/2 cup coconut sugar and blend in a blender. Combine strawberry mixture with heavy cream, whole milk, vanilla extract, salt. Pour strawberry cream mixture into prepared ice cream maker. Voilà!

Drink enough water in summer!

Water is very important for the proper functions of our body. Dehydration, especially in summer causes a lot of cardiovascular problems. The human body is around 60% of water. If we loose 2% over sweating, it can be 20% less performance. We have 7 important tips for your about not getting dehydrated in summer, when you make your steps wherever you spend the hot days. During intensive exercises and when you are sweating you should drink enough. It´s recommended to drink around 2 liters every day and even more when you do some intensive workouts. Do not just drink water. Your body needs to get filled the minerals to help it balance out and recover after intense exercises. You can make the Electrolyte on your own. Just mix 1/2 l green tea or normal water with 1/4 teaspoon salt, 1 teaspoon magnesium powder and 1/2 cup of 100% fruit juice. Your thirst is tells you when you should drink. When your total water content goes below a certain level, thirst kicks in. The better way …

Healthy smoothie for summer

A refreshing and healthy combination of fruit and yogurt for the perfect summer smoothie. Rich in antioxidants, anti-aging and full of vitamin C. Just mix the following in a blender and serve it with fresh mint on the top. 200g blueberry 200g raspberry 100g strawberry 450g pot fat-free yogurt 100ml oat milk 25g porridge oat 2 tsp honey Around 400 kcal – Enjoy!

5 tips to get your 10,000 steps per day

1. Take the stairs At work, at home anywhere. Track the flights with your fitness tracker. 2. Park far away When you park in the back of the parking lot, then you make additional steps. 3. Take the long way Take the longest route in office or at supermarket to get more steps. 4. Get off the bus one stop earlier Your body will be thankful if you walk sometimes instead of sitting in public transport. 5. Walk and talk Business call can also be held during walking.

StepsApp – the leading step counter worldwide

Did you ever think about counting your steps? Walking is the simplest form of exercise, so why not setting an every day steps goal and get fitter and more healthy?  A step counter is the perfect tool to count your steps every single day. It is a form of motivation and you can share your progress with your family and friends. It is as simple as that. You only need your phone or a smart device and the right app. With over 2+ million active users and more than 20 supported languages, StepsApp is one of the leading step counters worldwide. At the core of StepsApp is our love for amazing design and user experience, which got us featured many times on the App Store and by the international press.  No matter where you are, StepsApp counts your steps automatically. With your iPhone or Android phone always in your pocket, step counting has never been easier. And because StepsApp seamlessly works with Apple Health and Google Fit, you can also track your steps with many …

Why should you make 10,000 steps a day?

Fact is, that exercising improves your health. In this context you can often hear about the 10,000 steps a day. What is behind this magic number? Exercising is good for the body Regular exercise reduces the risks of many diseases. The heart begins to work more efficiently and the risk of heart attack is lower. The cardiovascular system is working more economically through training and stress hormones get reduced.  Regularity make it happen For a health benefit it is very important to exercise regularly. Ideally a mix of endurance, strength and mobility. A minimum of 30minutes each session and three or four times a week would be fine and helps you to lead a healthy lifestyle. What about the 10,000 steps? The number of steps depends very much on your goals and your activities. If you are fairly active then you can set your daily step goal higher. The average American walks 3,000 to 4,000 steps a day. There are studies which say that taking fewer than 5,000 steps a day on average can increase …