All posts filed under: 24TipsWinter

StepsApp Blog Santa Workout

Check out Santas workout!

What does Santa do after Christmas? Maybe a workout to stay fit for the next year, or maybe relaxing on the beach? We don’t know, but here is a short Santas Workout for you. Let´s go! 10 minutes in a circle * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful step counter. Just put your phone in your pocket and off you go. Visit our Website – StepsApp

StepsApp Blog Just Walk

Keep on walking!

The Longest Walkable Distance on Earth is a 14,334 mile trek! We do not yet know how many steps you need for the longest walkable distance on earth, but if someone has already done so, then they should simply count with our app. We already have the right music suggestion. Our music suggestion for your long walk 😉 – Passenger “Keep on Walking” * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful step counter. Just put your phone in your pocket and off you go. Visit our Website – StepsApp

Crossfit WOD StepsApp Blog

Five Workout of the Day (CrossFit WOD)

Workout of the Day is a daily workout, done in a certain amount of time, or complete a circuit as fast as possible. Here are the five best WOD´s for you. For Pros and Beginners!  1. Gym hammer training The workout with the gym hammer is very popular and trains the whole body. It is best to “work” a large tire with a hammer. It is a whole body training for tough athletes! Simply hit the tires with a hammer in both hands and a wide position. Warning: Always make sure that the exercises are carried out in a clean and controlled manner. Start with a stable footing and warm yourself up enough to avoid injury. 2. Forward Lunge with weights Walking with weights is the perfect training for legs and buttocks, as well as upper body and good stability. Take a few steps with the weight in front of your body and then take a lunge backwards. You can then either turn the weight plate to the right and left or lift it up. …

Best Tips Time To Relax StepsApp Blog

Best Tips to Relax!

It is important to take a break from the stressful everyday life, come down and relax. Find some alone time.  Take slow, deep breaths.  Focus your attention on things that are happening right now in the present moment. Listen to you favorite music.  Massage your scalp.  Write things down which are in your mind. Focus on your breath. Let the thoughts come and go. * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful step counter. Just put your phone in your pocket and off you go. Visit our Website – StepsApp

Homemade Granola Bars StepsApp Blog

Homemade Granola Bars

Granola Bars are a very powerful snack and you can make them easily at home. The base for these bars is dates and you don’t need to bake it. Simple and easy to take with you. 10 bars 1 cup dry dates 1/4 cup honey / maple syrup 1 1/2 cup oats 1/4 cup peanut butter 1 cup roasted hazelnuts 1/4 cup banana chips Just mix it together, make bars out of it and wrap in baking paper. You can keep them in the freezer for a very long time! * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful step counter. Just put your phone in your pocket and off you go. Visit our Website – StepsApp

Music and Spots StepsApp Pedometer

Music and Sports for a better performance!

Headphones on and let’s go! Music and sport are inseparable for some. But does music have a positive effect on athletic performance? Studies have shown that music has a positive effect on athletic performance and can even increase it. The average speed was higher when running with music than without music. It was even found that lactate formation and heart rate did not increase significantly in some cases. Music triggers emotions that have a psychosomatic effect and can push during sport. This has a positive effect on the body and the muscle tone increases and posture improves. Tips for music and sports Use music specifically to calm down (if you’re nervous) or push (if you want to run faster) Attention, but also pull yourself a little so that you do not overdo it (keep your pulse in mind) Before sport, music can be used to generate positive emotions (anticipation) Do not depend on music, you should always be able to do sports even without music Warning, music can also distract from dangerous situations when running …

Kettlebell Workout StepsApp Pedometer App Blog

Easy Kettlebell Workout!

Kettlebell training is perfect to build strength and burn fat quickly. Kettlebells are available in different sizes and weights. It depends on your fitness level! With the kettlebells you train several components at once. Strength, endurance, agility, speed and coordination. Depending on the exercise, many muscle groups can be addressed.  As a beginner, you should attach particular importance to good exercise execution and choose the weight more easily. For advanced users, kettlebell training is also very suitable as a HIT workout (high-intensity training). The beginner’s exercise with kettlebells – the kettlebell swing Hip-wide stand Kettlebell in front of the body on the floor Bend your knees, lean your upper body forward Grab the kettlebell with both hands Explosively pull the kettlebell back through your legs and swing it up Stretch your legs and tighten your torso Swing the kettlebell back and bend your legs again Abdominals, backs, thighs and buttocks are primarily trained in these exercises. * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful …

You can do it - StepsApp Blog

The Best Motivational Quotes For Training!

The Best Motivational Quotes For Training. Push yourself, because no one else is going to do it for you with our five quotes! „Summer bodies are earned in the winter.“ „Bad weather always looks worse through a window.“ „It’s only cold if you are standing still.“ „It has to be hard so you’ll never forget.“ „The best view comes after the hardest climb.“ * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful step counter. Just put your phone in your pocket and off you go. Visit our Website – StepsApp

Snowshoe Hiking

Snowshoe Hiking – Wonderful Winter Activity

Snowshoe hiking is very popular. It is a great experience to walk through the snow-covered winter landscape and to enjoy the beautiful nature off the beaten track. Snowshoe hiking is a perfect endurance training and the routes can be adapted to the respective fitness level. Thus snowshoe hiking is suitable for beginners as well as advanced. How to do Snowshoe Hiking? The basic technique is to put one foot in front of the other by putting the end of the rear snowshoe next to the tip of the front snowshoe. You move forward in parallel and the movement is supported by sticks. Uphill, you take shorter steps, the steeper the terrain. Downhill mostly takes place in the direct path with a light supine position. Tips No special footwear necessary Warm clothing, functional and waterproof Backpack with meals Route should be determined beforehand Caution in avalanche areas, take appropriate equipment with you And the number of steps. With a 3h hike you can reach the 10,000 steps. * StepsApp Pedometer App – Step Counter and Walking Tracker …

HIT StepsApp Blog

Did you already try High Intensity Training (HIT)?

High Intensity Training (HIT) – It is a training method from the fitness and weight training and has the advantage that the training sessions are made particularly short and intense. In HIT, the muscles are stressed to the point of exhaustion. This leads to a more effective workout, more muscle growth while reducing body fat, as the pulse is extremely high. That is already the key point. Due to the intensity of the training is only suitable for absolutely fit and healthy athletes. Shortfacts about HIT: Short and intensive training (30 – 45 min)High load intensityEffective and efficient trainingPerfect for body fat reductionLonger regeneration than with conventional training Your High Intensity Training Unit: 250 steps 3 floors 5 jumping jack jumps -> 2 minutes break, to go down the floors again 250 steps 3 floors 5 jumping jack jumps Important Always ask a doctor for advice if you’ve had any related injuries to prevent strain. * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful step …

Santa Claus Raunning StepsApp Pedometer App

Santa Claus Run

Did you know? There are a lot of Santa Runs all around the globe. Basically it is a simple fun run where everyone dresses up as Santa Claus. The run over the Christmas holidays is not meant too serious and so a lot of runners participate just to have fun. So there is no need to run fast, but maybe to make your 10,000 steps 😉 Read how to make 10,000 steps!

Health Benefits of ginger tea StepsApp

Health Benefits of Ginger Tea

Ginger tea has a lot of health benefits and medicinal properties. This is because of Gingerol, the main bioactive compound of ginger. Gingerol is very powerful and is a strong antioxidant and helps against inflammations.  Health Benefits of Ginger Tea Strengthen immunity Reduces inflammation Relieve stress Improves blood circulation Improve stomach performance Tip With a tablespoons of honey the ginger tea tastes perfectly.   * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful step counter. Just put your phone in your pocket and off you go. Visit our Website – StepsApp

Barbell Ab Rollout StepsApp Blog

Barbell Ab Rollout On Knees – Effective Training

It is very effective to do new exercises in training. Then your muscles are again challenged and existing movement patterns are broken. As a result, the muscles become stronger. The exercises with the barbell is especially effective to train the functional strength. Barbell roll for a strong belly Place the barbell on the floor in front of you so that you are on all your hands and knees. Start with stretched arms on the barbell. Now you slowly roll forward with the barbell. The movement is from the shoulder joint and you try to roll forward as far as possible and then roll back to the starting position. Try to keep tension in the belly. Tips – If you have shoulder problems, then you should not roll too far forward, as this can lead to injuries.– Important in the exercise is that you have tense your abdominals and buttocks and keep the upper body straight and tense.– Always perform the movement smoothly and without momentum.– It is for advanced level athletes only. Important Always ask …

Self Massage StepsApp Blog

Self Massage Techniques and Tips

Using self massage techniques is the best way to give yourself an effective massage to get rid of muscle tightness and pain on your body. If you suffer from frequent headaches or pain in your back, then self massage is perfect for you. The most techniques  can be done with your fingers or elbows, while others require for example a tennis balls. How to? You only need to do it short for a few moments (10-20sec) Do it a least twice a day. Find the area where you feel pain and massage there. Don´t massage too hard. Stretch the are after the self massage. Let´s do it! For the Head: Use your fingers to circular on your temples and mike soft circles. For the Neck: Place your fingertips on the back of your neck and start the massage by rolling your shoulders back and forward slowly. Lower Back: Stand close to the wall with a tennis ball between your lower back and the wall. Now search by moving for the painful point on your back …

Sport in the cold StepsApp Blog

Sport in the cold – healthy or not?

To do sport in the cold air, is that healthy? It is said that cold air is damaging the lungs, but is that why you have to give up sport in winter? Cold air irritates the bronchi, mucous membranes and pulmonary vessels more, that’s right. These can contract so much that it comes to cramps. However, this means that you don’t have to quit your training automatically. A scarf in front of the mouth and nose warms the air from inhalation and prevents the cold air from coming directly to the bronchi. The temperature perception is, of course, different for everyone. A warning sign is pain in the lungs However, if you already feel pain while exercising, then it can be a mild inflammatory stimulus. Here only helps to reduce the intensity to relieve the lungs again. From about 15 degrees below zero, it is questionable. From minus 20 then should be really renounced to sport. The cold air removes moisture from the mucous membranes and irritates the bronchi and the pulmonary vessels so much that …

Best Medicine Ball Exercises StepsApp Blog

15 Minutes Medicine Ball Workout

Best 15 minutes medicine ball workout for your body! Available in different sizes and weights medicine balls improve your strength and athletics. The training can be very varied. You can move the balls slowly, but also train very dynamically for explosive power. When you choose the right medicine ball make sure that the weight is not too heavy. You should be able to make slow movements with the weight as well. There are both full-body exercises and special exercises for specific body regions. The number of exercises is large and there is the right training program for both beginners and advanced. If you use a light weight, then you can also make exercises for improving your coordination and balance. In any workout you can raise the intensity by increasing the range of motion. If you can talk during the workouts, then the intensity is okay and not too hard. Basic Exercise Crunch with medicine ball: Lie down on your back and keep your feet on the floor, hip-width apart. Bend your knees and hold the …

Training wenn man krank ist? StepsApp Blog

Training when you are sick?

Winter is the time to get sick easily! But should you refrain from training when you have a cold? Listen to your body Even if you are used as an athlete to go to your limits, be careful. In case of a cold or a sore throat, it is advisable to take a break. Sore throat is usually a sign of inflammation in the throat, which comes in connection with a viral or bacterial infection. Coughing, fever and a strange taste in the mouth can be accompanying symptoms. If you do sports in this time, then the organism can be additionally weakened and this has a negativ affect on your general health. Practical tips for your training Even light training can lead to an overload of the body during this period. The training effect is very low anyway during this time. Various tea blends help to get fit quickly. They have partially anti-inflammatory and germ-inhibiting and analgesic effect. The growth of bacteria is thereby prevented. As a preventive measure, after training you should always warm …

Gingerbread StepsApp Blog

Gingerbread Nutrition Facts

Gingerbread is very popular at this time of the year. This often means an inner conflict when you pay attention to your health. In a typical gingerbread recipe are butter and sugar the main ingredients. But don’t worry, just enjoy this sweet and spicy cookies. Maybe it is good to know what is inside it, so you can fit it into your diet plan. 😉 With 100g gingerbread you can make about 10,000 steps! Nutritional Information Quantity per 100 grams Calories 356Fat 16 g– Saturated fatty acids 4.1 g– Polyunsaturated fatty acids 4.2 g– Monounsaturated fatty acids 7 gCarbohydrates 49 gProtein 3.9 g * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful step counter. Just put your phone in your pocket and off you go. Visit our Website – StepsApp

Easily 5000 Steps - StepsApp Pedometer App

How to easily make 5000 steps a day – Lets go!

10,000 steps every day is not easy. So why not to start with a 5,000 steps goal? Wearing a pedometer or fitness tracker is an easy way to support you to reach this goal.  A reasonable goal for most people is to increase average daily steps each week by 500. Set small goals and for example aim for 2,000 steps before your lunch break.  Getting 10,000 steps a day for 30 days is much harder that it seems. But if this is your goal, start with a lower amount. Let’s say with 5,000 steps a day. Make the first 1200 steps from waking up until lunch break Take the stairs and count the floors as often as you can Go for a small walk in the lunch break Take the stairs and count the floors again after the lunch break When you come home, go shopping on foot If you have not reached your 5,000 steps in the evening, then go for a round walk, 15-20min are enough * StepsApp Pedometer App – Step Counter and …

Skipping Power Workout to do at home - StepsApp Pedometer App

Skipping: Power Workout to do at home

Skipping is the best power workout to do at home! Skipping is the perfect workout for your overall fitness. It can be part of a warm-up or the main exercise of your training. There are many benefits of skipping and it is one of the cheapest exercises. All you need is a rope. Do it anywhere you want! The benefits of skipping Betters your endurance and cardiovascular fitness Good for coordination You get more bone strength Betters your balance It is a full body workout Strengthen your legs Exercises for skipping The basic workout is simply to jump as often as you can or for example for one minute at the beginning. If you are already advanced you can try some more complex workout. For better coordination you can do a Ski-jump, Cross-over or a Double-jump. To get more strength you can do a High-Jump or a One-Feet-Jump. As a beginner you can start with 30 second and this three times. Advanced jumpers can do 3-5 minutes or more and mix up the exercises.  The …

Think positive winter depression StepsApp Pedometer Blog App

Think positive! 7 tips against seasonal affective disorder

7 tips against seasonal affective disorder – Think Positive! Do you know that, when it gets dark again outside and the days are shorter, then a slight depression creeps in. Seasonal affective disorder – Your mood will drop and your motivation for activities will decrease. We have some tips to escape the winter depression. It is also called Seasonal affective disorder (SAD). This is a feeling of tiredness and sadness that some people have during the autumn and winter when there is very little sunshine. Start the day with positive thoughts Do not let negative thoughts be in your mind Smile have a positive attitude Be happy about the little things and always see the good things Just leave out negative messages and surround yourself with positive people Avoid comparisons Pay attention to your needs Additional tip: Move and do sports. If you set yourself a daily step goal, that will help you with your motivation. Many small steps make a big whole. * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone …

Walnuts for a balanced diet StepsApp

8 Proven Health Benefits of Walnuts for a Balanced Diet!

8 proven health benefits of walnuts for a balanced diet. They are rich in good fats, vitamins and minerals. Rich in Antioxidants Super Plant Source of Omega 3 Supports Healthy Aging May Decrease Inflammation Improves Blood Fats May Reduce Risk of Some Cancers May Help Manage Type 2 Diabetes and Lower Your Risk Supports Good Brain Function Walnuts are made up of 65% fat and about 15% of protein. 30g serve: 185 calories, 19g fat, 4.5g protein, 3.9g carbs (0.7 sugar) Check out our Food Tips on Instagram! * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful step counter. Just put your phone in your pocket and off you go. Visit our Website – StepsApp

How to do powerful squats StepsApp Pedometer App

How to do Squats correctly and effectively!

Workout of the day: How to do Squats correctly and effectively! If squats are not performed properly, it can often cause discomfort and injury. Squats, made right, strengthen your legs and buttocks. They have a positive effect on your bones and improve your overall athleticism. If squats are not performed correctly, high pressure peaks in the joints can lead to a higher risk of injury. Are Squats effectively? The squats mainly train the thighs and the muscles of the lower body. You can easily do the exercise with your own body weight. A strong trunk muscles is the prerequisite to perform the exercise clean and targeted. Read here how to do Squats correctly and effectively: How to do Squats correctly Starting position: feet parallel, toes pointing slightly to the outside Torso tension and looking forward Now slowly go down to your knees, leading the buttocks backwards The weight is shifted to the heels The rubber band over the knees prevents the knees from moving in, holding tension Back stuck and straight Looking forward, with heels on the ground, hands …

Tips for running in winter cold

Best Tips for the Winter – Running in the Cold

Best Tips for running in the winter. Running in the cold! When it’s cold outside, you do not have to quit your 10,000 steps and running training. With our tips for running in winter, you can easily adapt to the icy conditions in the cold season. Especially the slippery surface and the cold are a big danger in winter. Therefore, follow a few basic rules and there are no more excuses for running in the winter. 1. Adjust your running technique on ice and snow Compared to summer, it is good to take smaller steps in winter to be able to react to a slip at any time. In addition, you can balance with active arm bumps. You stretch your arms further away from the body to have a better balance. On slippery surfaces, you should pay more attention to where you walk with the foot. It is recommended that you look for places that offer a rough surface (example along the way, where more stones are). Downhill roads should be used wisely.  2. The right equipment …