Wellness App Review: C25K (Couch to 5K)

Does running a 5K sound like an impossible goal?  If so, the Couch to 5K app was developed for people just like you! The Couch to 5K app can take you from a sedentary lifestyle to being a 5K distance runner in under two months.  

The app gives you three workouts to do each week, and the intensity of the workouts increases over time.  Over an eight-week period, you will gradually build strength and stamina, increasing your overall health and fitness. 

How it works

To get started, you’ll log into the app, put on your headphones, and start the Week 1, Day 1 workout.  You don’t need to look at the screen once you start the workout since the app will talk to you and let you know when to walk and run (don’t worry, the app also lets you listen to music on your playlist during your workouts). If you are curious about how much time is left during any of the segments, you can always look at the timer on the app. You’ll probably want to purchase an armband for your smartphone so that you don’t have to carry your phone in your hand while running. 

For the first workout, you will start with a warm-up walk, and then alternate jogging and walking for a total of 20 minutes.  By the last week of the program, you will be ready to jog a full 5K (3.1 miles) or 30 minutes non-stop. After you complete the 5K program, you can continue to increase your fitness by downloading the app for the next step: 10K. 

Pros: The app is really basic, so you can just jump right in—you won’t need to spend any time learning how to use it. The app is free (available on iTunes, Google Play, and Amazon app store), and if you want, you can pay $1.99 to remove the ads.  It can be integrated with Nike + GPS and MyFitnessPal for added tracking. The app also has a strong Facebook and Twitter following, where you can share your milestones and connect with other runners. 

 

Cons: It’s not the fanciest app—there aren’t many bells and whistles to it. The app’s audio coach prompts you to do your walk/run intervals, but it doesn’t really do much more than that.  If you’re looking for additional motivation or insight about your progress, look into other apps that are better designed for that purpose. 

Overall consensus: Runninga 5K can seem very intimidating, but this app can help you build the strength, stamina, and confidence you need to meet the 5K goal.  Couch to 5K turns the daunting goal of running a 5K into a manageable undertaking. Just download the app and do your workouts outside or indoors on a treadmill.  The key to building strength and endurance is to keep practicing and making small improvements over time, and this app does a great job at guiding you through the process!

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for assistance with finding the right wellness resources for you!

 

Review: Fitbit Zip Activity Tracking Device

Are you looking to increase your physical activity levels, but don’t know where to start? The Fitbit Zip is a wireless activity tracker that can help you gain a better understanding of your current activity and provide the support you need to become more active. 

The Fitbit Zip can track steps, distance, and burned calories. It will then sync those stats to your computer and smartphone. The device is fairly small and discreet; it can be clipped on your waistband or kept in your pocket. The Fitbit Zip is primarily an activity tracking device, but the app and website have additional tracking capabilities. In addition to exercise, you can track your water intake, weight, and food right on the app. This information doesn’t appear on your device, but it’s easily accessible on your smartphone. The website and app also includes graphs that help you visualize your progress over time. 

The app and website include several motivational and social tools. You can add friends, which allows you to see their activity and cheer each other on. There is also a group feature, letting you compete against other Fitbit users. Another helpful feature is goal setting. Fitbit automatically sets personalized activity goals (such as steps or distance) for each user. If you have a specific goal in mind, you can easily edit your goal on the site. As you make progress toward your goals, you earn badges on your dashboard. 

To view your data on the Fitbit Zip device, all you need to do is tap it. Each time you tap, the display rotates among different views: number of steps walked, calories burned, time, and distance traveled. There is also a cute cartoon face display that changes expressions based on your activity level throughout the day. 

Pros: The device is small and it’s easy to wear every day. The display is really simple and provides just the right amount of information that you need to stay motivated to increase your activity. Many other websites and apps easily connect with Fitbit devices. For example, you can track your food in apps like Lose It! or MyFitness Pal and then your daily calorie allowance will be automatically modified based on your Fitbit activity. You can also connect Fitbit Zip with your Withings scale to monitor your weight progress. 

Cons:Because the Fitbit Zip is so discreet, you might forget to remove it from your clothes before throwing it in the wash! Also, while the Fitbit device and app have simple user interfaces, the website can become a little overwhelming to navigate. You may also find the Fibit to be a little on pricy—while the Fitbit app (available for iOS and Android devices) is free, the Fitbit Zip device costs $59.99. 

Overall consensus: The Fitbit Zip is a great little device for tracking basic activity levels. The app does a great job at helping you create small, realistic activity goals and provides useful tools and messaging to help keep you moving forward. 

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for assistance with finding the right wellness resources for you!

Wellness App Review: Moves

These days it’s common to see people wearing all sorts of activity-tracking gadgets, ranging from wristbands and watches to tiny devices that can be clipped onto your waistband or even hidden in your pocket. 

But, did you know that if you already own an iPhone or Android phone, you can track your activity without having to purchase any additional gadgets?  Moves is a free app that automatically records your walking, cycling, and running activity. The app uses sensor and location information from your phone. You don’t need to keep your phone in any specific place to track activity; you can keep it in your pocket, backpack, or purse just like you usually do.  

The Moves app not only records your activity, but also provides a summary of distance, duration, steps, and calories burned for each activity. The activity tracker is always on, so there is no need to remember to turn it on or off throughout the day. 

Pros:

Activity-tracking devices tend to be expensive, ranging from $50 - $200. The Moves app is free! The user interface is clean and simple; it presents data in an interesting story-like format, showing the places you visited and time spent walking, cycling, and running.  It also recognizes motorized travel as “transport.” You don’t have to launch the app to track your activity since it’s always running in the background. 

Cons:

Since the app relies on sensor and location information, the data isn’t very accurate when walking or running on the treadmill or elliptical.  It also won’t pick up activity data from an indoor cycling class. Also, because the app is always running in the background, it will consume a little extra battery power. And there may be times when you walk around and exercise without having your phone on you – in those cases, your activity won’t count.  

Overall Consensus:

Since most people tend to have their phones on them most of the time, the Moves app is a great way to capture daily activity.  It’s ideal for people who exercise outside—there, the tracking seems to be accurate and reliable for people who are looking to get a general sense of how many steps they are taking each day.  We would recommend trying out the Moves app before investing in an expensive activity-tracking device.  It will give you a chance to see how tracking your activity may encourage you to positively change your habits, like taking extra walks throughout the day. 

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for assistance with finding the right wellness resources for you!

Wellness App Review: DietBet

If you’re looking to lose some weight and need extra motivation and support to reach your goal, DietBet might be a great solution for you.

What is DietBet?
The idea behind DietBet is simple – you join a DietBet game by paying the entry fee. At the end of the game, everyone that meets the goal splits the pot. You have the option to keep your earnings or to donate them to a charity. The amount that you need to “bet” to join the game typically ranges from $25 to $30 per month. If you are participating in a six-month game, you can go “all in” up front or pay month-by-month. 

How the game works
There are two different categories of DietBet. DietBet 4 challenges participants to lose 4% of their body weight in 4 weeks. The DietBet 10 challenges participants to lose 10% of their body weight over six months. 

By joining the game, you immediately get access to a network of people that have a similar health goal. Participants can post comments and status updates and scroll through the newsfeed to see how others are doing with their goal. DietBet also provides regular updates on the overall weight loss trends for the entire group. For additional support, it’s also possible to share milestones on Facebook and Twitter with family and friends. 

To qualify for the grand prize at the end of the game, you need to participate in 2-3 mandatory weigh-ins throughout the game. Mandatory weigh-ins are reviewed by the DietBet team to prevent cheating. To submit a verified weigh-in, participants submit two photos. The first shot is a head-to-toe photo of themselves standing on the scale. The second photo is a close-up of the player’s weight on the scale with a piece of paper in the shot showing the special code word of the day. 

Pros:
DietBet helps make losing weight fun and social – an idea known as “social dieting.”  Plus, there is the potential to earn some extra money by meeting your goal. The combination of a cash incentive and having a social network for support might be just the motivation you need to reach your weight goal.  

Cons: 
Participating in the game requires you to “bet” a significant amount of money, and if you don’t reach your weight goal, you may feel discouraged. Not only do you lose the game, but you will also lose some cash. Even though there are several safeguards in place to ensure that you don’t lose weight too quickly or in an unhealthy manner, some people could feel pressured to crash diet if they are just a few pounds away from reaching the final goal. 

Overall consensus:
This app isn’t for everyone. If the pressure of competing against others with the risk of losing your cash will make you overly stressed, this app isn’t for you. But if you are a competitive person looking for a social network of people whose goals are similar to yours, DietBet may be a helpful resource to check out. 

The DietBet app is compatible with the iPhone, iPad, and iPod touch. You can also participate online by visiting http://www.dietbetter.com. 

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for assistance with finding the right wellness resources for you!