- Improves flexibility: practicing yoga will allow your over-worked muscles to lengthen and become more flexible. The yoga poses target muscles that are not used in conventional cardio routines
- Points out faults: practicing yoga will help you to grasp a better understanding of your body and where you are strong and weak, over-stretched and under-stretched
- Prevents injuries: the strengthening, lengthening, and stretching of muscles during your yoga practice will help you to prevent overuse injuries
- Tones and strengthens your body: the unconventional poses in yoga enhance your overall physique through the endless strengthening poses
- Increases muscle endurance: poses can be held for several seconds and are repeated throughout your practice. With a lot of focus on the core, muscles are strengthened to improve your form in your respective sport.
Still not convinced to practice yoga? Stanford’s director of football sports performance, Shannon Turley, has his players take yoga classes regularly to work on balance and flexibility. According to the New York Times, Turley used yoga to condition Stanford Football Players and reduce injuries by 87%. Combining strength training, flexibility and stretching is the perfect recipe for injury prevention among athletes.
For real trainer tips and to build your own yoga flow, visit GAIN Yoga and stay tuned for GAIN personal trainers in your area that specialize in yoga for athletes!
How often do you practice yoga?
Ready to fire up your workout routine in preparation for 4th of July weekend? Try our GAIN Fitness Firecracker workout to start your holiday weekend off on the right foot, literally. We designed this quick, high intensity workout so that you can squeeze it in before the weekend festivities take over. (Plus, a sneak preview of what our new service has to offer…stay tuned for more!)
1-leg, 1-arm Stiff Leg Deadlifts (15x each side)
Burpees (15 reps, push-up at bottom)
Ab Plank (hold for the amount of stars on the American Flag (in seconds, that’s 50!))
Bodyweight Jump Lunge (15x each side)
One push up for each of the original 13 colonies
(repeat five times)
Good luck! And have a happy and healthy 4th of July weekend!
Business traveler? You can do one of two things: Give up on your fitness plan, or bring it with you across the globe. Don’t let your business plans and family vacations shatter your workout regimen, instead you can bring it with you.
Contrary to popular belief, barbells, dumbbells, and treadmills are not essential for an intense workout. You can still get a sweat-inducing, rigorous workout using just your bodyweight in your hotel room.
Many people are hung up on the fact that working out is all about the setting you are in and the accessible equipment; however, bodyweight exercises can be even more effective.
Bodyweight vs. Non-bodyweight exercise
Winner = Bodyweight!
There are two types of exercises: open kinetic chain exercises (OKC) and closed kinetic chain exercises (CKC). Both are effective in their own way.
Closed chain exercises involve one or more muscle groups moving simultaneously. Your hand (for upper-body exercises) or foot (for lower-body exercises) is fixed on the surface. These exercises are generally performed using only your bodyweight such as push-ups, lunges, and squats. Closely related to daily activities, CKC exercises are seen as more functional and safer than open kinetic chain exercises.
Open kinetic chain exercises, on the other hand, are generally isolation movements. Your hand or foot is free to move and does not have to be fixated on a surface. OKC exercises are seen as less functional and generally involve exercises such as lat pull-downs, bench press, and dumbbell bicep curls.
So, why are bodyweight exercises so great?
- More efficient workouts: you aren’t running around the gym waiting for the next piece of equipment
- Effective for everyone, from young athletes to professional bodybuilders
- Easily modifiable: you can increase repetitions or vary speed from slow to fast to adjust the difficulty
- Improves balance: since there is no weight added, you will automatically shift your focus to balancing for added resistance (one-leg squat, one-arm push-up, etc.)
With the busy traveler in mind, GAIN Fitness developed a series of self-guided workouts that focus on CKC exercises (Road Warrior App). These “hotel room” workouts require no equipment and challenge every muscle group and movement function. You’ll conquer computer posture, slay fat and sculpt a body your colleagues will envy, all while being in your hotel room.
What is your favorite exercise routine while traveling?
Learn how to reap the full benefits of your workout by avoiding these common post-workout mistakes
- Insufficient cool-down
Taking the extra 5-10 minutes to cool-down after an intense workout can make the difference between not being able to walk up the stairs the next day and being able to complete another intense workout. Getting your vitals back to their resting level is also essential in preventing injuries and cutting your chances of DOMS (Delayed Onset Muscle Soreness).
- Choosing the wrong sports drink
Read your labels! All sports drinks are not created equal! Sure, your favorite Gatorade flavor may quench your thirst after a grueling workout, but be sure to check the label before you reach for it next time. Several sports drinks are packed with sugar that can defeat the purpose of working out—some contain up to 300 calories! It is best to stick to water or low-calorie/low-sugar options to replenish your electrolytes.
- Overcompensating with high-calorie food
Congratulations! You just finished an intense workout with your friends, so now it’s time to head to an all-you-can-eat boozy brunch. You may want to think twice about ordering your fifth mimosa and diving into your fried chicken and waffle. We tend to overestimate the calories we burn and overcompensate by eating more post-workout. Your favorite guilty pleasures are healthy sometimes, but don’t get into the habit of working out for the sake of indulging twice as much.
- Skipping your recovery snack
On the other hand, make sure you DO eat something post-workout! The first hour after your workout is crucial for refueling. It helps prevent your body from breaking down muscle. It is best to have a snack that is high in protein and carbohydrates (ie fruit and nuts, banana and peanut butter, etc.)
Too often people hit the gym and head straight for the cardio machines, with the idea that jogging for 30 minutes and then heading to the weight room will give them the most benefits from their workout regimen. However, the science behind this proves that resistance training should be completed before any cardiovascular exercise takes place.
In order for your body to build muscle, it needs to use its stored fat as fuel. In order to do this, you must burn off your glycogen stores first (where carbohydrates are stored as energy). When you lift weights, you tap into your glycogen stores. From there you will burn more fat during your cardio exercise because you have already depleted your body of carbohydrates.
On the reverse side, if you decide to do cardio first, it may take the entire workout of 30 minutes, or however long you do your cardio routine, to burn off your glycogen stores. So then you are only burning fat for a very small percentage of time in addition to depleting your body of the necessary fuel from glycogen to do your resistance training. In this case, your body resorts to breaking down muscle tissue to use amino acids as fuel—thus leading to muscle loss rather than muscle gain.
Users can now purchase GAIN’s “digital trainers”—ranging from Pilates to interval training to bodybuilding—on gainfitness.com; trainers purchased on the web will be auto-synced to mobile and can be used to train on either smartphone or desktop.
Previously, our amazing suite of GAIN trainer apps have only been available in mobile form (as iPhone apps). Beginning today, eight of these fully customizable, content-driven programs and workout experiences are available for purchase or free download on our website, gainfitness.com. Prices range from $7-13 for digital trainers and $3-7 for content expansion packs, while some trainer downloads are completely free.
We’re excited to launch digital trainers on the web for three main reasons:
- Not everyone has an iPhone
- It’s now easier to workout anywhere (home, hotel or office)
- “It just works”
Not everyone has an iPhone
We get that not everyone has an iPhone or iOS device. We hear from (sometimes angry, threatening) Android owners nearly every day. We feel your pain.
As a company, we obviously want to make our products available to as many people across as many devices as possible, but that’s often not possible for a small, scrappy startup with limited resources. We have to focus our development efforts, and hone our expertise, in order to survive and thrive.
Almost everyone has access the web at least some of the time. So we’re inviting all audiences with Internet access to try out and train with the unique and awesome workout experiences that are Method Yoga, COREwheels, Road Warrior and others.
The brains (customizable workout programs) and brawn (audio-visual instruction) for each of these digital trainers were created by our brilliant, multi-talented, real-life trainer partners, including:
- Pattie Stafford
- Nate Miyaki
- Reed Taylor
- Ari Akerstein
- DH Kiefer
Initially, two of our trainers are missing from the mix—Basketball Pro by Dr. Marcus Elliot, and WOD Unboxed, by CrossFit Coach Ranier Guadduang. There are some additional technical difficulties in implementing those, but we’ll get them up and running on the web as soon as possible.
It’s easier to workout anywhere
Part of our mission as a company is to free fitness from constraints and roadblocks—you don’t need a full gym or fancy gadget to get a great workout in (although, if you have those, that’s great too!). Our users work out with their mobile devices in all kinds of places—at home, the office, hotel rooms, even outdoors.
In fact, only 40% of GAIN users workout at the gym, where the mobile form factor is ideal. That leaves the majority working out at home, an office or a hotel room, where access to Internet and a larger computer screen are common. When you have the luxury of more screen real estate and a steady web connection, we want to take full advantage. Now that is possible.
One caveat to note: not all of the audio guidance cues, which are an integral part of the mobile device experience, will be available on the web initially. We felt that, since the web is a much more visually guided experience, the audio component was not as important vis-à-vis the mobile device (which is often tucked away in your pocket during exercise). So let us know what you think, and rest assured that we’re planning to bring the full audio experience to the web ASAP.
“It just works”
We believe working out should fit seamlessly into your busy lifestyle. And that all the progress you track should be stored in a single, secure place, available anytime you want it, via any device. That’s why any item you purchase on either platform (web or mobile) will always, automatically synchronize with the cloud and be available on all other devices that run GAIN.
That’s a long way of saying, if you buy a digital trainer or expansion pack in one place, “it just works” in all other places.
WOD Unboxed launches on GAIN Fitness; new Pocket Mode feature enables kinetic data input without removing phone from your pocket.
SAN FRANCISCO, CA—(April 12, 2013)—GAIN Fitness, the ultimate mobile personal trainer app platform, has announced the release of WOD Unboxed, an iPhone app created in partnership with certified CrossFit trainer Ranier Gadduang, to customize workouts and guide exercisers through interactive workout experiences.
This is a two part announcement highlighting a couple major launches expected to go live in App Store on Friday, April 12, 2013. One is a new app, WOD Unboxed; the other is a big new feature called “Pocket Mode” that makes tracking your training easier than ever.
All features and digital trainers are also accesible in our all-in-one app, GAIN Cross Trainer.
Part I: “WOD Unboxed” – The New App
At GAIN, we strive to bring the most cutting-edge, fun and effective training programs to the hands (and pockets) of our exercisers. And the most groundbreaking thing in fitness right now is high-intensity, highly varied, functional exercise.
Then we tried it—the GAIN team got our hands dirty with a private class led by our friend and certified CrossFit trainer Ranier Gadduang. We loved it, and quickly came to understand that there is method to the madness, and that high-intensity, highly varied, functional exercise. can be adapted to make fitness both more fun and effective for almost anyone.
What Makes This App Awesome
At its heart, WOD Unboxed is a gamified approach to fitness—a fun, varied, efficient way to work out, a system of competitive social dynamics, and a collection of great exercises fused together with protocols that will push you beyond your comfort zones.
This style of training is guided by 3 key principles:
- Constantly Varied
- High Intensity
- Functional Movements
It employs exercises from traditional disciplines of Gymnastics, Powerlifting, Olympic Lifting and cardio conditioning, and combines them to prevent a sole focus on any one particular fitness quality. Power development, for example, might be mixed with cardio conditioning. Or strength may be mixed with balance and coordination. Some WOD Unboxed workouts mix everything together.
The movements used in WOD Unboxed are inherently safe and “functional” (although some exercises are technically complex and/or ballistic in nature, making them easy to get wrong without proper form development).
Each day, an exerciser is challenged with a new Workout of the Day—aka “WOD.” These diverse, seemingly randomized workouts very rarely present the same challenge. The sheer variety and challenge of WODs mean that your body will be constantly adapting. This results in a very intense fitness practice that elevates your well-rounded fitness to new heights.
Then there’s the scoring system, which forces a very public reporting of your WOD score on a whiteboard. Not for the faint of heart, this forces a competitive mechanic and builds a strong sense of community.
On the surface, high-intensity, highly varied, functional exercise. s not for everyone. The intimidation factor of reporting your score on the whiteboard is enough to scare many newcomers away. Joining a gym also isn’t cheap, and even though some specialized gyms (referred to as “Boxes” for their gritty, bare bones feel) are sprouting up like weeds, there are still only a few thousand of these specialized training centers in the U.S.—not exactly in everyone’s backyard.
What Makes the App Awesome
Our new WOD Unboxed app solves both of these problems. Our software’s ability to custom-tailor workouts to your time, equipment, and fitness level means that newcomers can use training methods with basic bodyweight exercises like push-ups, sit-ups and burpees, where risk of injury is low.
And with the app on your iPhone, you essentially get a digital coach to carry along wherever you go, allowing you to do at your local Box, a standard gym or even at home.
The complex mechanics of this dynamic training style were what made WOD Unboxed such a fun challenge to develop. We dove in deep to understand high-intensity, highly varied, functional exercise, and worked closely with Coach Ranier to adapt the programming and competitive elements into the infrastructure and user experience of our app platform. We wanted the WOD Unboxed mobile app experience to mimic as closely as possible a trainer-led session.
And we’re not done yet. We’re hard at work bringing more of the “coopetition” group dynamic that dedicated exercisers love to the app. Stay tuned!
If you haven’t tried high-intensity, highly varied, functional exercise yet for any reason, now is the time to give it a go. And if you’re an experienced exerciser who has ever missed a class due to travel, schedule conflicts or whatever else, consider this app a way to double-down on your WOD consistency.
Part II: Weight Tracking Finds its Flow with “Pocket Mode”
As part of the WOD Unboxed app launch, we’re unleashing a new feature called “Pocket Mode” that will change how GAINsters interact with their iPhones to track their training.
If you work out with your phone in pocket (the most common use case when tracking your training at the gym), you’re going to love Pocket Mode. When you finish an exercise, you can quickly “Double Pat” the phone (two light slaps in quick succession) to tell the app that you’re ready for the next exercise — without taking the phone out of your pocket!
This feature uses the iPhone’s motion-sensing capabilities, analyzing the motion patterns to determine whether the motion is a Double Pat and not just exercise motion. We spent weeks tweaking the variables of motion detection to get this feature to work just right. It’s already very good at distinguishing real Double Pats from false positives, but can likely still be improved. We’re looking forward to collecting user feedback once this feature out in the wild, so don’t hesitate to send us feedback: firstname.lastname@example.org.
Pocket Mode also gives you a second way to communicate with the app while it’s in your pocket: Vertical Swipe. Just reach into your pocket and swipe your finger upward on the screen’s surface to confirm exercise completion.
At first, Pocket Mode will only be available for WOD Unboxed. Tackling the high-intensity, highly varied, functional exercise experience really drove the creation of Pocket Mode, since the time-driven nature pushes you to transition between exercises as fast as possible. But we plan to soon bring these two new features to other apps in the GAIN Fitness family in order to reduce tracking friction and bring a more continuous “flow state” to your various workout experiences!
Expanded Platform Offerings Drive Massive 2,000% Growth in January; 2M GAIN Users have Completed More than 4M Workouts
SAN FRANCISCO, CA—(January 29, 2013)—GAIN Fitness, the ultimate mobile-digital personal trainer, has announced five new trainer apps over the past five weeks, and today released their new trainer marketplace pages on gainfitness.com. The company plans to release a new trainer app each month going forward.
GAIN’s emphasis on new, customizable content created by top fitness industry experts, delivered via the GAIN iOS app, is part of the company’s focus on creating the ultimate digital fitness platform; an “iTunes for Fitness.”
GAIN saw a huge surge in downloads and user workouts in January, with over 2,000% growth, driven by new product launches and New Year’s resolutions. To date, GAIN has more than 2M users who have sweated through more than 4M trainer-quality workouts.
The GAIN platform now gives users the opportunity to download diverse workout packs within the app, with celebrities, trainers, and organizations offering the latest training styles, including weight-lifting, bodyweight training, yoga, cross-training, sport-specific training, pilates and even circus arts. The workout content, which includes real voice instruction from the expert creators, can be downloaded directly into the GAIN app, where users access cross-platform features to help motivate their fitness—dynamic scheduling, workout streak, performance data and social sharing.
The new GAIN platform officially launches today, with 8 different trainer apps to-date, including the following:
· “Basketball Pro Digital Trainer” by P3 (Peak Performance Project)
· “Circus Strength, Pilates, Athletic Intervals” by Method Yoga
· “Shockwave Protocol” by Dangerously Hardcore
· “Road Warrior” by Nate Miyaki
· “Butterfly Yoga” by Pattie Stafford
· “CoreWheels” by CoreWheel Fitness
GAIN will continue to add content in the form of premium apps frequently.
“One of the core benefits of our platform is blending features of mobile computing—tracking, analytics, and multimedia consumption—with real-world tools like gyms, yoga mats and ab rollers, to help people achieve their fitness goals. Technology has made everyone a lot busier and more sedentary, we want to turn that around and use it as a force for greater good.” said Nick Gammell, founder and CEO of GAIN Fitness. “We create apps in partnership with top trainers and fitness brands that emphasize goods, gear, workouts, and programs. The personalization with respect to an individual’s body, goals, time and resource constraints is really amazing. Our apps eliminate every practical excuse for not having the body you want even the most limiting time and resource constraints.”
“We’re building a platform that opens up more opportunity to trainer partners by giving them distribution to a wide user base, and gives our users more targeted and specific workouts to choose from,” continued Gammell. “The personal training industry has historically been limited to people with time and money; we want to make fitness available to anyone with a smart phone and a few bucks.”
The personal training industry is a $7B industry in the US alone and is estimated to grow 30% over the next five years. The average annual spend of a person using a personal trainer is $1,400. GAIN Fitness users have generated over 4M workouts to-date; and on average, GAIN Fitness customers spend $25 each. The company predicts that, with theirs and other new technologies coming onto the market, over 40M US adults will have personal trainers by 2020, a 700% increase and about the same number as US adults who now have gym memberships.
GAIN’s most recent partner is Reed Taylor, who leads bootcamps at Equinox in San Francisco and developed “Method Yoga” after leading international teacher trainings with It’s Yoga for more than a decade. “We are at the cutting edge, where the most transformative content meets the newest technology,” says Reed. “I waited to launch Method Yoga until I found an app partner that has the capability to deliver my content just like I would with my students. To build people from where they are now to advanced levels in a progressive way using modern insights and technologies on devices they’re using every day. No one else is doing it like this. We have the same vision. I couldn’t be more pleased working with the GAIN team.”
To workout with GAIN Fitness, go to: gainfitness.com or download the app in the iTunes App Store: https://itunes.apple.com/us/app/gain-fitness/id441646808?mt=8.
About GAIN Fitness
GAIN Fitness launched in 2011, joining complimentary, fast growing fitness technologies like Nike+, Wii Fit, FitBit and Runkeeper. GAIN partners with cutting-edge fitness experts to deliver personalized, time-efficient workout experiences that fit into busy lifestyles.
Based in San Francisco, GAIN is a small team of designers, developers and data analysts that includes two former Google employees, a former NASA developer, a serial entrepreneur and a body hacker. GAIN is supported by investors and advisors from Google, YouTube, Facebook, PayPal, Crunch Fitness & TRX Training.
We’re excited to push out another HUGE release: GAIN Fitness 4.0 (on iOS). Our guided workout experience is better than ever with three new features:
1. Workout Shares Ever come across a workout and think, “Hey, that would be perfect for so-and-so.” Well, we just made it drop-dead easy to customize and swap workouts with all your friends — via email, text message or Tweet — regardless of their mobile devices (Androiders: we’re lookin’ at you). Our new “Remix” and “Share” features work in tandem to empower your workout sharing. A simple “Edit” button allows you to tweak and design workouts for friends (or trainees). You can add/delete exercises, incorporate circuits, and change sets, reps or rest times. Then choose your share channel and let ‘er rip!
We created a beautiful, interactive workout overview that works across all mobile devices and is useful even before you’ve downloaded the App. Whether it’s a gift or a wakeup call, the more you share, the more fit everyone becomes. It’s a win-win!
2. Workout History We’ve captured a vast amount of workout data over the past year. But we hadn’t established a clear and simple way to show you all your workout data…until now. Your workout logs will now present as read-only overviews on the “Insights” tab. AKA, you’ll be able to look back at the history of all the workouts you’ve done, the days you did them, and whether or not you hit your rep goals. It’s a great way to keep tabs on your old self. Viva la data!
3. Audio Commands (GAIN Strength) We’re constantly looking for ways to improve UX and make GAIN easier on both the eyes and brain. We’ve found that, the fewer times you interact with your mobile device, the smoother your workout goes. This holds true whether you’re pulling your iPhone out of your pocket, cocking your head to check your armband, or unsheathing your device from your hip holster (hey, everybody’s got their own style). Our solution: audio commands. We’ve beefed up the audio instruction in “GAIN Strength” (our versatile, freebie version), so the app now calls out sets and reps, rest times, and a host of other cues that rally you through your workout. This makes for a much more hands-free experience. And of course, these commands play nicely with iTunes, ducking your songs gently so you stay in the groove while you get your fit on.
Bonus: We also updated and optimized all our screens for the longer and sharper resolution of iPhone 5 devices.