Sports Nutrition

Need Motivation? There’s an App for that!

Smart Watch for Motivation

Motivate with a Smart Watch

It seems like there is an app for just about everything; and fitness is no different. Many of the latest fitness apps combine things like GPS technology with being able to connect with friends in real time to not only improve your workout but also give you a boost in motivation. Give one of these apps a try the next time you need a bit of a push to get through your next workout.


This app can be found at the top of many runners’ lists as far as their go-to running apps are concerned. Not only can you use the GPS data to map out a route anywhere, the app collects data including times for each route so you can track progress. One of the most motivating features of Runkeeper is the fact that your friends can send you virtual kudos during your run to encourage you.


As with many of the apps, the basic service is free, but the subscription services are where the best advice comes from. The app helps to build workouts based on your personal health and fitness levels so you are the star of your own workout. One of the bonus features as a paid user is the coaching and pep talks from none other than former NFL star Tony Gonzalez.

Charity Miles

This app allows you to find a wonderful motivation to run or log in miles of walking. You can earn real rewards in the form of donations to a charity of your choice. Imagine being able to watch a donation add up during a long run; or tracking each month just how much your efforts have contributed to a great cause.


For basic subscribers, the app can help gather, track and organize data about each workout and the progress made over the course of each month. For those who pay for a subscription, the app turns into a virtual coach you carry with you while you work out. The premium service gives users valuable tips and motivational goals on demand.

Zombies, Run!

Nothing motivates you to keep running than something chasing you! This app turns your daily run into a top-secret mission as you dodge zombies and push your skills to pass the next level. This app shot to the top of the charts as far as the best new fitness apps and it continues to be one of most downloaded fitness apps for the entertainment factor alone.

Spotify Running

The right playlist can be just the boost you need to get through a tough workout or to finish the last mile of a run. As a member of the popular Spotify family, this app takes workout soundtracks to the next level. Instead of searching endlessly for songs to mix into your own playlist, the app uses your own pace and heart rate to match you with songs of the same pace to keep you going.


If you are looking for new workouts that can be done anywhere and that only require you to use your own body, this is the perfect app. It has hundreds of workouts on demand that go from the most basic to advanced. Many find motivation is being able to exercise in unique ways on the go, which this app encourages


Money and competition can be very motivating for some users. If that is you, then this is the app for you. The basic idea is you make a commitment to go to the gym a certain number of times each time period and the app tracks your progress towards that commitment via a GPS feature that also measures the time you spent at the given location. The catch is if you follow through with the commitment, you win cash rewards, but if you do not follow through the cash goes to other users. This is competition at its best.

Motivation comes in a variety of forms. You may find it in an app that has zombies chasing you through an afternoon run or via miles adding up to a donation to your favorite charity. No matter what the motivation for you is, there more than likely is an app for that too.

This article was written by Paige Johnson with LearnFit.   She can be reached by email:






Once deemed healthy and then not, the egg is back, even with approval from modern medicine, not that modern medicine ever influences me when it comes to nutrition.

Fried in coconut oil, scrambled, sunny side up, over easy, hard boiled, soft boiled, poached, omelet style, with avocado, on your head (a great moisturizer and conditioner), raw in fresh squeezed orange juice, raw in a fruit smoothie, raw in raw milk, raw on top of a cooked bowl of rice, millet or quinoa, raw in a glass (a la Rocky style), on your skin for sun burn, bug bites and rashes, in a casserole, deviled, or even green eggs and ham, eggs are back and eggs are a wonderful and healthy food.

The biggest myth is the cholesterol contained in eggs. Yes, eggs contain cholesterol, but cholesterol from raw or properly cooked food does not raise cholesterol levels and it does not cause heart disease. Your liver produces cholesterol every day and cholesterol is needed for cellular health, especially cellular membrane function, hormone production, brain function, vitamin D conversion and a strong and effective immune system. Most of us need some cholesterol food, found in eggs and other animal products, to aid the liver in effectively doing its task; plus, the best sources of Vitamins A, D, K, and B12 and the minerals zinc and iron are found in eggs and other animal fats.

Eggs are best raw if you want every ounce of nutrition it offers, but anyway you want them, they are a healthy part of a good diet. Packed with 60% fat and 40% protein, lecithin, iron, calcium, sulfur, phosphorus, Vitamin A, Vitamin D, Vitamin E, selenium, magnesium and many other nutrients; eggs are a powerhouse.

If eaten raw, eggs aid in cellular structure and permeability, hormone production and balance, toxin removal, energy production, increased immunity, increased brainpower and focus and increased libido. From my experience and observation, raw eggs are most effective in removing toxins from the body and improving brain function. The reason eggs are so powerful for brain health is choline, a key component of the neuro-transmitter acetylcholine that helps with memory and intuition. It also helps with skeletal muscle movements. The reason eggs are so effective in removing toxins is cholesterol, protein and sulfur. These three components are very important and needed by the liver to perform its detoxifying actions.

Of course, eggs that are from healthy farms that allow the chickens to have access to the great outdoors to eat grass and insects are far superior to the factory-farmed eggs. If you buy local eggs, take notice of how the yolk changes from a yellow color to an orange color as the summer approaches and the chickens can feast on grass and insects. Factory farm yolks are very pale yellow in comparison and do not change color as the chickens stay indoors year round and eat industrial chicken feed. Yay to the local egg and here in Denver we have lots of local farmers with healthy eggs from healthy chickens. Go local and support your local egg farmer at the various farmers markets and the many community-supported agriculture partnerships.


Sports Nutrition



The most important factors when considering which foods to consume


1. Foods that will give your body the energy (fuel) it needs to perform

A. Living carbohydrates: fresh fruit, vegetables, and vegetable juices

B. Raw fat: raw eggs, raw butter, avocados, and coconuts

High quality oils: olive, coconut, sesame, flax, fish and cod liver

C. Starchy carbohydrates: whole grains, pasta, beans and potatoes

D. The best fuel for your body is fat, not carbohydrates. Slowly transition into getting most of your calories from fat and reducing the amount of carbohydrates and you will feel better. Eat a high fat, moderate protein, low carbohydrate diet with plenty of green vegetables, especially green juices and experience the difference with greater power and vitality.


2. Foods that will nourish, soothe, lubricate, repair, and rebuild your cells, joints, ligaments, tendons, muscles, bones, glands, organs, etc.

A. Protein to repair and rebuild: wild fish, raw eggs, raw milk, organic chick and grass fed beef – vegetarian protein choices: raw eggs, nuts, seeds, raw cheese, raw milk, grains and beans

*The absolute best repair building food that promotes new cellular growth is meat: Wild fish, organic beef and chicken. Raw or rare meat is the most healing and powerful

* Grains and beans: although they have some nutritional value and decent protein, they are at the bottom of the list for nourishing and repairing the body

B. Raw Fat to soothe, lubricate, repair, hydrate, and detoxify; including saturated fat and cholesterol: raw eggs, raw butter, raw milk, avocados, coconuts, olive oil, flax oil, sesame oil, fish oil, cod liver oil and coconut oil

3. Foods that will supply water and oxygen to your body

A. Refer to number 1 A and B above: Living carbohydrates and raw fat

* These foods will hydrate the body better than water because they are full of of energy, vitamins, minerals, bacteria, and enzymes

* When drinking water, add lemon or limejuice or organic raw apple cider vinegar

Top Foods for Athletes

1. Fresh vegetable juices – use celery or cucumber as the base

2. Fresh seasonal fruit – eat with raw fat or nuts and seeds for sustained energy

3. Raw eggs

4. Raw butter

5. Wild fish

6. Grass fed beef and organic chicken

7. Avocados

8. Coconuts or coconut oil

9. Raw unheated honey – eat with raw fat

10. Raw milk – a small percentage of people may not be able to digest raw milk, but avoid pasteurized milk

11. Vegetables – eat raw or juiced for tomatoes, cucumbers, celery, lettuce

lightly steamed or juiced for broccoli, kale, chard, collards, etc.

13. If desiring a starch, choose brown rice, millet, quinoa, or a sweet potato and eat it with some raw fat

Top Supplements for Athletes

1. Protein powder: whey, rice, pea or hemp: to rebuild and recover

2. L-Carnitine to drive fat into the cells for energy, especially for muscles and heart

3. Amino acids: glutamine, taurine, arginine, etc. to repair and rebuild

4. D-Ribose: foundational material for ATP- primary source of cellular energy

5. Adrenal herbs: ginseng, nettles, licorice, rhodiola, ashwagandha, wild oats to balance hormones such as Adrenaline, Cortisol, DHEA, etc.