Every set, rep, weight and time is recorded and graphed. Each workout is also assigned a percent complete number based off a ratio between the assigned workout values and those tracked on the specific date. The system is efficient and simple to understand–keeping both trainer and client on the same level of comprehension.

The class can be recurring or a one-time event and even have varying times depending on the day. No more posting cumbersome paper schedules that have to be altered by hand— send your schedule out immediately to clients via email or social media. Instant success! What are you waiting for?

1. Pickup artist: Pick a television or new show running on a 30-40 minute increment. Walk or jog moderately while the show is airing and run during commercials. Intervals help strengthen your heart and also promotes more weight loss.

Add some weights: This one’s great for all you multi-taskers out there. Grab a kettle ball or a pair of 5 lb dumbbells and do bicep curls while you walk. Start the walk slow as you’ll need to get used to the added movement and gradually progress. Fun and a time saver.

Hike it Up: Walk or run on an incline, similar to one you’d find outside. Or, if the treadmill offers the option, have the incline change during the workout. This helps to strengthen your core while adding some variation to the cycle.

Don’t let the treadmill burn you out! Add some variety to your workouts for added results and renewed interest in your gym time.

Time to ditch those clipboards! Check out Elevation instead with our free, 30-day trial.

Within the Sports & Fitness genre of Instant Streaming you’ll find: Low-Impact Workouts, Yoga, Abs, Glutes, and More, Cardio and Aerobics, Dance Workouts, and even a section for Kid’s Fitness.

Streaming Netflix isn’t only for movies and television shows anymore. Use your Netflix account when you can’t make it to the gym and need to break a sweat.

1. You’ll feel the burn: I’m not going to sugarcoat it for you. Running gets you sweaty. How else do you think it has the ability to blast up to 800 calories per hour at a moderate level? Running is the ultimate workout for those with a limited time to burn the most.

2. It’s good for your ticker. The blood flow pumping towards your heart while running forces your heart to work harder and to “digest” more oxygen into fuel to make your body stronger and workout easier.

3. No fancy equipment needed: Gals will need to grab a sports bra. Both sexes need running shoes. That’s about it! Other “extras” are just for fun.

4. Happy joints: Your joints (knees, shins, etc) will thank you for making their cartilage stronger. Joints get more stressed out as weight is added— Runners are less likely to be overweight. Running also bolsters oxygen flow to your joints, infusing them with boosts to prevent broken ligaments.

5. Less stress: No, really. Studies have shown that runners are less likely to become stressed out and carry up to 50% less tension in their bodies. Frequently therapists recommend running as a cure for anxiety, anger, depression, and addiction.

6. Bye-bye disease: Runners are much less likely to get cancer or to have heart disease, strokes, and diabetes. Running also lowers blood pressure and boosts your immunity.

Whether you start on the treadmill, a track, the grass, or the sidewalks of your city… running is a fitness cure all with visible health benefits. Give it a try today.

Post-workout soreness is usually a result of tiny tears in your muscle tissue caused by new movement or workout techniques previously unknown to your body’s routine. These little tears after rigorous workouts could lead to injury or long-term problems with muscles and joints found in your knees, elbows, calves, and abdominals.

Why risk increased muscle pain for no reason? If you want to “feel” your results add a few reps or pounds to your strength training. When it comes to working out a “no pain, no gain” attitude isn’t in the best interest of your success or your muscles.

1. Bananas (approx. 100 calories per banana): Bananas contain forms of fiber that your body digests slowly, keeping your blood sugar at safe levels but also satisfying your hunger longer. The best bananas are still a little green— when they get bright yellow and overly ripe the starch becomes more sugary and thus higher in calories.

2. Apples (approx 96 calories each): We’ve all heard “an apple a day keeps the doctor away,” but apples more accurately keep unnecessary pounds away. Apples contain fibers that slow digestion, staying in your stomach longer and warding off hunger.

3. Raspberries (69 calories per cup): Raspberries are great additions to yogurt, salads, and any other meal in which portion control is an issue. These little wonders are one calorie apiece, making them a great choice for smoothies or pre/post workout snacks. Freeze some raspberries with water in an ice tray to add flavor to unsweetened tea or water.

Be wary of fruits you have to sweeten to enjoy. Citrus fruits can also be heavy in natural sugars and calories. Add any of the above choices to your diet and snack routine to slim down your waistline the best-tasting way.

First thing’s first: How does whey protein work? Whey is mostly used as a supplement to assist with repairing muscles after a strength-building workout and increasing muscle mass and tone. Whey accomplishes this by naturally increasing levels of amino acids in blood, which contributes to muscle mass, as well as assisting to a better flow of nutrients to repair and build muscle.

Whey protein is also an easy supplement to use. It’s most commonly added to fruit smoothies while in powder form. Construct your favorite fruit smoothie and add a scoop of whey protein to heal muscles after a workout and to keep the mass added. Whey is most effective when used after a workout when muscles are in the most dire need of protein and amino acids. Whey is a relatively cheap investment (approximately $20 per large container of the protein powder) for the results it gives. The more whey, the more muscle mass– this is why it’s frequently used by body builders. Normal fitness consumers should only add one scoop to a post-workout smoothie for optimal results.

Which whey is the best? Most whey is created equally, but some is flavored (chocolate, vanilla) to make it more desirable to ingest, whereas some is plain. The most frequently-used brands come from Muscle Milk, Designer Whey, Body Fortress and Optimum Nutrition. There are “designer” brands of whey on the market (usually advertised by fitnesscelebrities) and frequently they boast other benefits. However, for the most part whey protein is created equally. Frequently health stores have free samples or small containers— try a few different kinds with your favorite smoothie before settling on one. It’s all about the results, not the name brand.

Be kind to your muscles post-run, post-lifting, or after this spring’s 10k. Add some whey to your healthy diet and see quick results in your body’s healing and muscle tone.

Recent studies have shown that even a few weeks of increased food intake with reduced exercise can change the physiology of your body, meaning the way it functions and reacts to change. Your body will naturally adjust and try to keep the extra weight you’ve put on, a reaction that could easily lead to more pounds than normal adding up.

The best way to balance increased eating and our workout schedule? Stick to something consistent to further train your body to a routine. This will send signals to your brain that the extra pounds are temporary, helping you reduce the time they stay on your body. Try to offset calorie consumption with walking, running, and weight-lifting. Adding healthy choices like fruits and vegetables to your selection will also help your body stay on track.