Ideas for Cross Training

volleyballBoost performance, reduce your risk of injury and beat boredom!

Here's a list of exercises to do on your Cross Training days:

  1. Aerobics
  2. Aqua Aerobics
  3. Badmitton
  4. Balance Ball exercises
  5. Baseball
  6. Basketball
  7. Biking
  8. Bocce Ball
  9. Body Weight Exercises
  10. Boxing
  11. Burpees
  12. Cleaning
  13. Croquet
  14. Cross Country Skiing
  15. Dancing
  16. Deep Water Running
  17. Elliptical
  18. Fencing
  19. Fishing
  20. Fitness Ball Workouts
  21. Football
  22. Frisbee
  23. Gardening
  24. Golfing
  25. Hiking
  26. Hockey
  27. Horseback Riding
  28. Ice or Inline Skating
  29. Jai Alai
  30. Jazzercise
  31. Jet Skiing
  32. Ju-Jit-zu
  33. Jump Rope
  34. Jumping Jacks
  35. Karate
  36. Kayaking
  37. Kick Boxing
  38. Kickball
  39. Lacrosse
  40. Lunges
  41. Martial Arts
  42. Medicine Ball Exercises
  43. Motocross
  44. Mountain Climbing
  45. Mowing Lawn
  46. Pilates
  47. Plank
  48. Polymetrics
  49. Push-ups
  50. Racquetball
  51. Raking Leaves
  52. Rappelling
  53. Rollerblading/Roller Skating
  54. Rowing
  55. Rugby
  56. Shoveling Snow
  57. Shuffleboard
  58. Sit-ups
  59. Skateboarding
  60. Snorkeling/Scuba Diving
  61. Snow Mobiling
  62. Snow Skiing/Boarding
  63. Soccer
  64. Spinning
  65. Squats
  66. Stair Climbing
  67. Stand-Up Paddle Board
  68. Stretching
  69. Swimming
  70. Table Tennis
  71. Tai Chi
  72. Tricep Dips
  73. Volleyball
  74. Wake Boarding
  75. Walking
  76. Water Skiing
  77. Weight Lifting (free weights or exercise machines)
  78. Wii Fit (bowling, dancing, etc)
  79. Wrestling
  80. Yoga
  81. Zumba

How to Draw an iFit Map


These are BASIC instructions for how to get started drawing a simple iFit map.

1. Go to and login to your account.

2. In the top menu, hover over the CREATE button and click "Map Based Workout"

3. Type a Workout Name

4. Choose the Activity Type: Run or Cycle
NOTE: The term "Run"applies to walking, treadmill workouts, elliptical, incline trainers. The term "Cycle" is for all bikes and TDF bikes.

5. You can Schedule a date and include more options on this page if you'd like or leave it as is. Click NEXT

6. Enter Search Location where you want to draw your map (ie: Kona, Hawaii) and hit enter. You will see the location appear on the map to your right.

7. For beginners, I recommend having "Click to Road" ON. This will make drawing much easier and quicker as the route you click will snap to the main routes/roads.

I also recommend having the "Street View Availability" ON. This ensures you will have street view as long as you are drawing your route on areas highlighted with blue. NOTE: Google has NOT captured all roads and trails.

Click on a road to make your starting point of your route.

How to draw an iFit Maps

8. Zoom in or out using the + or - and the arrow keys on the map to navigate in other directions. In the bottom right, you should be able to see the street view as your drawing. If there is no image showing, this means there is no street view available.

Beneath the map, you can view the elevation of your route as you are drawing.

9. Keep clicking and you will now see a light blue path where the route is. In the top area, you will see the total miles, elevation, estimated time and calories as you add to the route.

10. Save Route. It will process and allow you to Schedule Workout on your computer and thus on your iFit exercise equipment.

Free iFit Workout Videos


Did you know that each day iFit Personal Trainer, Natalie Vetica, broadcasts a FREE live workout that you can do right along with her? The video is captured and posted for you to view on your internet connected TV, computer or mobile device. These include: FREE Yoga videos, HIIT Videos and much more! Check it out!

Daily Workout iFit

Essential Fitness Apps for Your Phone

Wondering which Phone fitness apps are worth your time and money? With the right fitness app on your iPhone, you can get the necessary boost you need for a great workout! Here are some essential fitness apps which are worth checking out.

My Fitness Pal

My Fitness Pal
For Android, Blackberry and iPhone

Now you can log your food and exercise wherever and whenever you'd like - even if you can't get to a computer. With our mobile apps for iPhone, iPad, Android, Blackberry, and Windows Phone 7, your MyFitnessPal account is always at your finger tips. All our apps work with our website and have access to the same comprehensive database of over 2,648,000 foods and restaurant items. Any changes you make on your phone will be synchronized to the web and vice versa — so you always have complete and up-to-date access to your account. Track your weight, measurements and more.


Nike + GPS
Nike+ GPS

For Android and iPhone

The most popular running app on iTunes helps you map your runs, track your progress and get the motivation you need to reach your goals. No sensor or additional products needed, all you need to do is just grab your phone and go. It is compatible with iPhone 3GS, iPhone 4, iPhone 4S, iPod touch (3rd generation), iPod touch (4th generation) and iPad and requires iOS 4.0 or later.  Its exceptionally well-designed and easy to manage as well user interface together with its editable voice feedback, and a "power song" option make it an absolute must-have for every fitness enthusiast.


Garmin Fit App
Garmin Fit

For Android and iPhone
Turn your phone into a powerful fitness trainer that tracks speed, distance and calories burned. See data from your wireless fitness sensors if your Android is ANT+™ enabled or if you have an ANT+ adapter for iPhone.


Calorie Counter Pro
Calorie Counter PRO

For Android and iPhone
Featured in USA Today, Wall Street Journal, NPR Morning Edition, Health Magazine and more! The #1 Diet app in US, Canada, UK and Australia, this app packs a great deal of functionality in one app! With over 40 screens, a database of 430,000 foods, 500 exercises, bar code scanner, works with MyNetDiary and many more features. You can update and sync via the app or website as well.


Fitness Buddy
Fitness Buddy 1700+ Exercises

For Android and iPhone
Recommended by ESPN Magazine, this app has 1700+ unique exercises at your disposal. This revolutionary app  will help you maintain a training regimen. With this app, you will find the workout tracking process simple and easy in order to sustain your motivation and enforce your commitment to your fitness goals. Its quick and simple workout tracking and ability to build workout routines has drawn many. Apart from that, it contains detailed exercise instructions and muscle categorizations,  4000+ exercise photos and animations (retina display resolution), comprehensive exercises for all major equipments including barbell, ez curl bar, dumbbells, kettlebells, resistance bands, medicine ball, machines, and stability balls etc.


Cyclemeter GPS Bike
Cyclemeter GPS Bike

For iPhone
This app turns your phone into a powerful GPS-enabled fitness computer, giving you feedback and motivation while you workout. Cyclemeter continually records your time, location, distance, elevation, and speed - years of workouts only take up the space of a few songs. Stop and start recording on-screen, with your earphone remote, or with automatic stop detection. You can also track heart rate, bike speed, and bike cadence with sensor accessories from Wahoo Fitness  which need to be purchased separately.


Get Running
Get Running (Couch to 5k)

For Android and iPhone
Just as the name suggests, this app is designed to move you from your couch to 5k in about 2 months time. This app helps you walk/run 25 to 35 minutes over nine weeks, increasing the amount of running each week, with the goal of being able to run for 3 miles (5K) at the end of the nine weeks. 


Target Weight
Target Weight

For Android, Blackberry and iPhone
This personal weight dashboard helps you track your weight in the privacy of your iPhone in less than 6 seconds daily. All you need to do is enter your weight daily and the body mass index page will help you find out how much weight you need to lose. With a simple press of the target icons, you can set your target weight with this app.



Who exercises without music?! An essential addition to your fitness regimen, Spotify gives you instant access to millions of songs on your iPhone, iPad & iPod Touch. With the Spotify app, you can choose to listen for free, or subscribe to Spotify Premium. You can also create and share your running playlists with others!


Personal Running Trainer
Personal Running Trainer

For Android and iPhone
This free app offers training programs for 1 mile, 5K, 10K, a half-marathon or a full marathon. With this, you can choose the program you want to help you build endurance over a period of weeks. Apart from the free trial, you can choose to pay for full programs ($1.99 to $5.99). Coaching will guide you when you need to speed up or slow down.

Facebook Running Cover Photos

Customize your Facebook cover photo to show your love of running!

  1. Simply right click on the image you want and select "Save Image As" and save the image onto your computer.
  2. Login to Facebook and hover over your cover image until you see "Change Cover". Select "Upload Photo"
  3. Select the image and save changes.











How to Foam Roll like a Pro!

Break out those foam rollers folks! Here are some great ways to use them for what ails your aching muscles pre-workout or afterwards.

Foam Rolling Infographic

Treadmill Training for Outdoor Running Events


Nordic Track C2150 TreadmillIt’s not easy to run outdoors during the winter in Anchorage, Alaska. So when Christine Clark trained at home in Anchorage for the 2000 U.S. Olympic Trials Marathon (which was held in early March in South Carolina), Clark did almost all of her running inside on a treadmill. She was not considered a strong contender to make the Olympic team but Clark surprised everyone by winning the trials and becoming the only woman to represent the U.S. in the Olympic Marathon in Sydney.

If running on a treadmill can prepare an unheralded elite runner to make an Olympic team, it can prepare you for your next outdoor running event as well. Use these tips to get the most out of your treadmill training for 5K’s, 10K’s, half-marathons and even marathons.

Don’t reinvent the wheel.
Running is running. Being indoors on a treadmill doesn’t require you to train differently for running events than you normally would train outdoors on the roads. In fact, you should try to duplicate the proven methods of outdoor run training as closely as possible on your machine.

What are the proven methods? First of all, to run well you need to run often—at least every other day. You’ll want to allow plenty of time to get in shape for the distance you’re planning to run, allowing at least eight weeks for a 5K and at least 18 weeks for a marathon.

Start with a few weeks devoted to gradually increasing the total amount of running you do each week. Then turn your focus toward challenging yourself with a couple of higher-intensity runs each week. One of these workouts can be a Strength Builder or Speed Booster. The other can be an Aerobic Maximizer. Finally, cut back on your running to let your body regenerate so you can run your event on fresh legs. In the final week before an event aim to run about 50 percent less than you did the week before.

Outsmart boredom
Let’s face it: Boredom can be a problem on the treadmill. Distractions such as watching television and listening to music (or, if you have equipment with iFit Live technology, running virtually using street view) can help. Another way to keep things interesting is to introduce subtle variations into workouts.

While a 45-minute run at a steady, moderate pace in a beautiful park on a warm spring day is unlikely to be boring, the same run on a treadmill might be. A simple way to make the time go by faster is to break those 45 minutes into one-minute segments and change your speed or the incline at the end of each minute. These changes should be small so that you’re still getting basically the same workout. For example, at the end of the first minute you might decrease your speed from 6.2 mph to 6.1 mph; at the end of the second minute you might increase the incline from 1 percent to 2 percent.

Even though the changes are small, they make a big difference in how you experience the run because you’re never looking farther ahead then one minute. Your mind is given something practical to focus on, which makes the time pass faster.

Exploit the advantages.
There are some advantages to training on a treadmill for outdoor running events. Exploit them! One advantage is that on a treadmill you can run at very precise speeds. If you have a time goal in mind for your event, you can do some runs at the exact pace associated with your time goal to get your body and mind used to it.

A second advantage of running indoors is climate control. Not only can you avoid extremes in temperature that are unavoidable outdoors, but you can also manipulate your indoor climate to prepare for anticipated conditions in your event. One of the theories as to how Christine Clark won the 2000 U.S. Olympic Trials Marathon was that this event took place on a warm day. Since Clark had done most of her training indoors in a warm room, she was prepared for it, whereas her rivals who had trained outdoors over the winter were not.

Don’t lose your “road feel”.
Running on a treadmill is not exactly the same as running outdoors. First of all, there are subtle differences in movement patterns. For this reason runners who train exclusively on a treadmill for a while tend to feel somewhat awkward when they run outdoors.

Surfaces are also different. Impact forces are greater on asphalt than they are on the belt of a treadmill. If you run exclusively indoors your legs will probably get beat up a lot more in an outdoor running event than they would if you did some training outside.

The treadmill is a great training tool for outdoor running events, but its best not to rely on it too heavily. Doing just enough outdoor running to maintain your “road feel” will set you up for a better experience in your next event.

Matt FitzgeraldMatt Fitzgerald is the author of Racing Weight: How to Get Lean for Peak Performance and serves as a Training Intelligence Specialist for PEAR Sports.