Fitness

YOUR GUIDE TO

THE TOP FITNESS APPS IN 2016

Article by: Kristin Bellingan

As we all know, times have changed and our cellphones have made almost anything available at our fingertips. Who said you had to hit the gym to have a successful workout? As students with a hectic schedule, we often don’t have the type to go to gym – this is where fitness apps come in handy. The perfect app for YOU is out there, and hopefully this article will help you decide.

  

NIKE+ RUNNING

Description: An app that tracks and follows your progress to help you achieve your goals.

Why this app?: Nike+ running has many exciting features to make your running experience that much better. The app can be used running on the road, trails or treadmills and gives you constant feedback during the run. It tracks your speed, your location, distance and even your pace. Once your run is completed, you can share your progress and even post photos of the run to social media. The app also connects to the Apple Watch.

Download: Free on iTunes.

SEVEN

Description: A workout that doesn’t require any equipment and only takes a few minutes.

Why this app?: This app keeps you motivated with exciting challenges and new workouts that can be unlocked. It doesn’t require any internet access so you can do it anywhere, at anytime. There are many workouts for you to choose from such as “Athlete”, “Lean body”, “Fat Burner” or “Beach Body” to name a few. Each exercise has a detailed explanation and according to your level of fitness you can adjust the intervals and how many circuits you do.

Download: iTunes and Android for R99 per month. 

(Definitely worth the money, this is by far my favourite app!)

MAP MY FITNESS

Description: A fitness tracking app that allows you to record your workout details such as duration, distance, pace, speed, calories burnt and a map to view your route.

Why this app?: This app is an accessible way to save your workout history and easily view it. It records your data and provides you with a log to view all of your progress. You can also set yourself goals, challenge friends and family, join groups and connect with people using the app for motivation. This app is perfect for professional runners to people who simply enjoy running.

Download: Available for free on iTunes and Android.

ZOMBIES, RUN!

Description: A running app with a twist. Run while being motivated to protect a community with zombies hot on your heels!

Why this app?: Walk, run or jog while listening to music along with your ‘missions.’ You automatically collect supplies and when zombies get closer to you, you have to pick up your pace. This app makes running fun by making it a game with plenty of goals and achievements. It has received great reviews and people can’t get enough of the fitness game.

Download: Free on iTunes and Android.

FITNET

Description: An app that allows you to fit exercise into your busy schedule. Choose from a variety of 5-10 minute exercises that can fit into anyone’s schedule

Why this app?: This app is a personal trainer for everyone. Set a goal and find quick exercises at your level and see the exact amount of calories you are burning. The ‘selfiecam’ gives a score by comparing your movement to the trainer in the video. No more excuses – these few minutes of exercising will have you in shape in no time!

Download: Free on iTunes and Android.

Motivation:

Finding the motivation to exercise during the long, hot and busy days of summer is always tricky. Exercise is just not a priority now because afternoons relaxing on the beach seem far more fun than the gym.  A healthy diet becomes hard to follow when cold ice-cream and milkshakes find their way into our lives. But don’t worry.  Retro is here to help you rediscover your motivation and determination with a few simple changes in your thinking and routine.

Changing your perspective on being active is always a good start. Remember being active is not a three hour gym session daily. It’s a walk with some friends through Kirstenbosch or a slow cycle through Simon’s Town. The idea is to, as often and as much as we can, keep moving.

Setting goals is such a powerful form of motivation. It allows your mind to work towards something.  Sign up for a local fun run or commit to going to the gym twice in a given week and you’ll find yourself full of determination. Remember to always set realistic goals, ones that you know you can, with hard work, achieve so that you do not set yourself up for disappointment.

Set a timetable that works around school and allows you time to relax while also slotting in a couple of hours of exercise a week.  People often find working according to a pre-planned schedule often helps them feel more in control and helps them achieve their goals more easily.

Motivation is easily found through friends. There is nothing like a little bit of friendly competition between a few friends that gets you going. Find out which of your friends live in the same area as you, attend the same gym or the easiest option: join a school sport together. You’ll find yourself motivated and fit in no time.

Adding variety to your workouts also helps a lot. Without even realizing it, our minds get tired of the same workout routine week in and week out. Think about changing it up a bit. Instead of going for your weekly run, try hiking through one of the many mountains that Cape Town has to offer. Instead of the elliptical, try going for a swim at the gym. Your mind and body will thank you for it.

Listening to fast paced and motivational music never fails to get your blood pumping and your head in the right space.

Reward yourself! Exercising always seems to become a lot easier when a small reward is looming, maybe it’s going out with your friends or the ice cold smoothie that is waiting for you after you have finished.  Rewards are a great way to keep yourself motivated and to lure your friends and family into exercising and staying healthy with you. 

Finding time to go to the gym during summer is easier said than done. Retro has a few tips that will get you fit in no time without the gym while working exercise into your daily lives:

Tooth brush wall squats:

Time spent brushing your teeth? That’s time that you could be using to increase your fitness. Do a few squats every time you brush your teeth, it’s a great way to tone your legs fast. Start out holding the squat position for 30 seconds (working your way up to a minute). Then, stand up, take a quick break and repeat until you’re done brushing your teeth (two to three minutes in total).

Consider riding your bike to school or walking if you live near enough or try cycling or walking to the shops or to your friend’s house if you can. It keeps you fit and is environmentally friendly. Cycling is a great way to get your heart rate up, it speeds up your metabolism and burns calories fast. Remember that safety comes first and it is better to do this one with a friend or a parent and not alone.

You are sitting on your couch watching the latest episode of ‘Suits’ and you are having one of those days. Those days when you are just feeing lazy and unfit.  Why not do a few sit ups or star-jumps while the adverts are on. This is a fantastic way to sneak workout time into your day and you are immediately rewarded when the ad break ends with more of your favourite series.

Tip: try not to eat while you are watching TV. Often we eat unhealthy and don’t think about how much we are eating because our minds are preoccupied with what we are watching. Its extra calories that we just do not need.

When you are out and about, get your mom or dad to park far away from your destination. This allows you to sneak in a small, fast paced, calorie burning walk into your day.  Another tip along those lines: try, whenever possible to take the stairs and not an elevator. This is another great way to burn a few extra calories and get your heart rate up and it only takes a few minutes.

By: Kristin Bellingan

So, it’s got to that time of the year when Summer is just around the corner and we start to feel the pressure of getting that “Perfect Summer Body.” Well, DON’T STRESS! We have made it easier for you by having workouts which focus on three of the most important areas – your legs, booty and stomach.Start out by working on your weaker areas and before you know it you will see a big change. Set goals for yourself and stay motivated!


TIP: Seeing as so many of us have very busy lives, take some advice from the famous Marilyn Monroe and try to do one or two exercises when you wake up every morning. Every bit will make a difference!“Each morning after I brush my teeth, wash my face and shake off the first deep layer of sleep, I lie down on the floor beside my bed and begin my first exercise.”








THE PRE-SUMMER WORKOUT

Wear your bikini with confidence this summer with these simple exercises.

GET THOSE PERFECTLY TONED:

LEGS


1.      The Side-Lunge Butt Kicker
(2 sets of 10 reps per leg)

HOW TO DO IT:

·         Stand with your feet hip-width apart with your arms at your sides.

·         Lunge to the right with right leg while keeping your toes pointed forward and bending the right knee 90 degrees.

 Hinge forward from hips and touch the floor with your left hand. Repeat with left leg.

2.    Squats
(3 sets of 15 reps)

HOW TO DO IT:

     Stand with your feet wider than shoulder-width apart. Turn toes out slightly

     Bend your elbows with your hands in front of you.

Lower into squat. (NB: Make sure you apply your weight onto your heels in order to avoid leaning forward.)

3.    Thigh Trimmer
(2 sets of 20 reps per leg)



HOW TO DO IT:

·         Stand with feet shoulder-width apart and your arms at your side.

·         Bend knees and hinge forward from hips so that your hands touch the floor a few inches in front of your feet.

·         Lift your left foot behind you a few inches off floor and point left knee slightly to left.

·         Swing left knee back down toward right.

·         Repeat with right leg.

GET THAT PERFECT

:BOOTY:

1.      Single Leg Hip Raise
(2 sets of 20 reps per leg)

HOW TO DO IT:·       

  Lie facing up on the floor with your knees bent and your feet flat on the floor.

  Raise your hips so that your body forms a straight line from your shoulders to your knees.     

 (A) Lift one knee to your chest 

                           (B), lower back to the start, and lift your other  knee to your chest. Continue to alternate back and forth.

2.    Clamshell
(3 sets of 10 per side)

HOW TO DO IT:

 Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. 

       (A) Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. 

     (B) Pause, then return to the starting position.  (Don’t allow your left leg to move off the floor!

    Repeat on the other side.

3.    Single Leg Dead Lift
(2 sets of 10 per leg)

HOW TO DO IT:

·         Lift your right foot behind you then bend your knee so that your right leg is parallel to the floor. 

        (A) Bend forward at your hips, and slowly lower your body as far as you can, until your right lower leg almost touches the floor. 

     (B) Pause, then push your body back to the starting position.

    If you find this too difficult, let your toes remain on the floor as balance.

1.      Opposite Arm and Leg Raise
(3 sets of 10 reps)

HOW TO DO IT:

·         Begin on all fours, and align your knees under your hips and your wrists under your shoulders.

·         Raise your left arm to shoulder height and your left leg to hip height.

·         Hold for 2 seconds, while reaching forward with your fingers and back with your heels.

·         Repeat this exercise on the opposite side.

2.    The Side Crunch
(1 set of 6-8 reps per side)

HOW TO DO IT:

·         Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor.

·         While keeping your weight balanced, slowly extend your left leg and point your toes.

·         Place your left hand parallel to your left leg.

·         Next, slowly lift your leg to hip height while bringing the left side of your rib cage towards your hip

·         Look out over your hand while bringing the left side of your rib cage toward your hip.

·         Return to starting position and after completing reps change sides.

3.    Squat Thrust with Twist
(2 sets of 20-30 seconds)

HOW TO DO IT:

·         Get into a full pushup position - your arms must be straight and not resting on the floor - with your palms on the floor beneath your shoulders.

·         Hold that position with your arms and legs extended and your head aligned with your spine.

·         As you build strength, hold this position longer.

Don’t forget that breathing is very important while exercising. Try to take deep inhales and exhales even during tough exercises!

Good luck!

See you at the beach with your summer body!

                                                                                                            By: Kristin Bellingan

Fitness, ladies!

Summer is around the corner and keeping fit and healthy has never been more relevant, but keeping fit throughout the long and cold winter months is always a challenge. Days spent buried under the duvet with a steaming cup of hot chocolate and a bag of marshmallows by your side seem to take priority over a short jog around your block or a quick gym session and fitness levels tend to decline. But have no fear, Retro is here to help with a few tips that will help you get your fitness back on track.
Tip number one:Take it easy
slowly get back into your old workout routine and don't be too hard on yourself, getting your fitness levels back up will take time and you do not want to injure yourself. A positive mind set and realistic goals will help you find your feet again. Start off with a short run and increase the distance and speed a little with each new run. This gives your body a chance to wake up from its winter daze.
Tip number two: Switch out those marshmallows for an apple or two
Healthy eating habits and a regular exercise plan work hand in hand and is the fastest way to get that great summer body. 
Here are some general guidelines:
Cut out sugary foods, however a small treat once in a while isn't always a bad thing. (everything in moderation)
Try, as hard as you can, to include your five fruits and vegetables into your day, and no, french fries do not count as a veggie.
Hydrate yourself! Water is vital, especially in summer. Constantly drink water throughout the day and as soon as you feel thirsty during your workout sessions.
Cut out carbonated and sugary drinks. The amount of sugar in one glass will set your whole fitness plan back. A glass of cold water with mint leaves, slices of cucumber, a stalk of lemon grass and a squirt of fresh lemon juice is a healthy and refreshing alternative.
Tip number three: Record your success 
Physically seeing your progress throughout your training regime will keep you feeling motivated and encouraged. Smartphone apps are a convenient and easy way to do this. Runkeeper, Strava and Fitness Tracker are just a few of Retro's favorites.
Tip number four: Change it up and swap it out
Mix up your usual exercise routine with new workouts or exercises to keep yourself motivated and and excited to get fit. Regularly adding new exercises to your routine will leave you feeling rejuvenated and looking forward to your next workout.  
Tip number five: Keep moving
Going for a long, leisurely stroll along Camps Bay with a couple of friends, enjoying a relaxing bike ride through Tokai Forest with your family or taking a fun hike up Lions Head is a fun way to keep active without putting too much stain on yourself. You will be able to fully experience the beauty of our stunning city while burning calories without even noticing it. 
So what are you waiting for Rustybugs? Time to shake your bodies out of its slumber and get fit!

Be fit with the Retro committee! 










Figures through the years: Toned vs Boned

 
The new obsession these days seem to be about "that THIGH GAP though".





 
We think the one on the right too.
Marilyn Monroe has been voted ‘best beach body’ of all time according to the Daily Mail. The beautiful icon and model had been the ‘definition of beauty and sexy’ for decades. Marilyn Monroe, along with other vintage pinup girls of the 50’s definitely were not skin and bones, but were healthy and curvy!
Looking good isn’t about starving yourself and measuring the distance between your legs, but is about feeling good and healthy.
Toned is better than boned.
How to get that healthy and toned booty and thighs:
1)    Chair Squat: How to do it: Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged.
(Do 3 sets of 10-15 reps)

2)    Leg Lift: How to do it: While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again.
(Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets)

3)    Two-thirds Jump Squat: How to do it: Begin by standing with feet shoulder-width apart, arms at the sides. Lower the body into a squat, going two-thirds of the way down. Immediately jump straight up with your arms pointed up toward the ceiling. When you land, go right back into the next rep.
(Do 3 sets of 20 reps each)

4)    Hip Bridge: How to do it: Lie on your back with knees bent and facing up. Plant your heels into the floor and lift the toes toward the shins. Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders. Hold for 1 second before lowering down.
(Repeat for 15 reps)

5)    Chair Twist: How to do it: Start by standing with feet together. Bend the knees and push the hips back, while making sure the knees stay behind the toes. Lower the thighs until they're almost parallel with the floor and raise the arms forward and up. Then, rotate the torso to the right side and place the left elbow on the outside of the right knee. Hold for 3 breaths and return to the starting position.
(Repeat on the left side to complete one rep; do 3 reps)

6)    Knee Lift- Leg Kick Combo: How to do it: Lie on your right side with the upper body supported by the right elbow and tricep, which should be flat on the mat at your side. Stack the legs and hip, and bend the knees. Lift the top bent leg, keeping it level, and then lower it. Straighten both legs and let them fall into a small split position (with one leg split over the other). Hover the bottom leg about 1-2 inches from the floor with knees facing forward. Return to starting position to complete one rep.
(Do 30-40 reps, then switch sides and repeat)

7)    Pivoting Curtsy Lunge: How to do it: Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o'clock position. Bend both knees so you're in a lunge stance. Lean your torso forward 30 degrees and pulse up and town 10-15 times. Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.
(Pulse up and down 10-15 times on each side to complete one set; do 3 sets)


 
 Happy toning ladies ;)
By: Stephanie Pereira







Although summer is almost over, it is never too late to prepare for next seasons' bikinis. It is extremely important to get at least some basic exercise everyday. This is just the start and introduction to the fitness tab. These are 8 very simple exercise ideas to start you off and prepare those muscles for what's to come. You don't need a gym membership or equipment, all you need is a healthy mind and a determined attitude and body.
Lets get started:

1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you. Not everyone enjoys running so a good (not slow/lazy) walk is ideal to stretch those legs and get the blood pumping. Fun fact ladies, power walking is better for women than jogging.

1. Jumping Jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too. [cardio favourite]

1. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them- just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area. Little fun fact ladies, more push-ups means bigger chest which gives the illusion of bigger...-you're welcome ;).

1. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

1. Crunches/sit ups – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit. [try to build up to 100 everyday]

1. Squats/lunges – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body, working those legs which have the largest muscle group in the body, and that bum. [first step to twerk team- get a booty]

1. Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.[personal favourite!]

1. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. 

These are just some ideas of very basic little exercises that you can do daily. Maybe wake up a few minutes earlier and work out a little routine for yourself consisting of a bit of: cardio to get the heart pumping (jumping jacks/dancing), bit of leg exercises- 'because err'day is leg day' (squats/lunges/leg lifts/ step exercises), bit of arm toning (push-ups), and of course some core work (crunches). Use a study break, or in front of the tv or just before your shower at night even- quick and simple, and the best part will be the improvements that you'll slowly start to notice after a week or two.

HOW TO GET THE DREAM:STOMACH:

But which is better?