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.

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.

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


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.


cardio workoutsWhat is the best kind of workout to do on a treadmill, elliptical trainer, or stationary bike? Trick question! There is no single best indoor cardio workout. The most effective exercise program is one that includes a variety of different types of workouts.

Cardio fitness is not one-dimensional. Each type of workout develops certain dimensions better than others. A balanced program that cycles through the various workout types will build your overall cardio fitness more effectively than a one-sided program.

You’ve probably heard this before. Most exercisers are aware that they should include variety in their program but they continue to do the same steady, moderate-intensity workout over and over anyway. The reason is that it takes a lot of mental energy to come up with a new workout to do every time you step onto the treadmill or elliptical trainer or sit down on a stationary bike seat. Exercise already takes a lot of physical energy. We’d rather not have to think on top of that!

But adding variety to your cardio routine doesn’t have to fry your brain. There are four basic types of workouts you should do. Each one focuses on a different dimension of cardio fitness. All you have to do is cycle through them repeatedly, altering each one a bit as appropriate with each repetition. Let’s take a look at these workouts.

The Fat-Burner
You’ve heard of the fat-burning zone. Research has shown that exercisers of all fitness levels burn fat at the highest possible rate when they keep their heart rate steady at about 65 percent of maximum. When you go faster than that your muscles start to burn more carbohydrate and less fat. When you go slower your muscles don’t burn carbs but they also burn less fat.

You can get an estimate of your maximum heart rate by subtracting your age from 220. So if you’re 35 years old, your maximum heart rate is likely to be around (220 – 35 =) 185 beats per minute. Sixty-five percent of that number is 120 bpm. So to do the Fat-Burner you just have to strap on a heart rate monitor and stride or pedal at 120 bpm (or whatever your personal fat-burning heart rate is) for at least 20 minutes.

Exactly how long you continue is up to you, but note that the longer you continue, the more your muscles will rely on fat for fuel. It’s not hard to do fairly lengthy Fat-Burner workouts because the intensity is relatively low and comfortable.

If you don’t have a heart-rate monitor, a 10-point perceived effort scale (where “1” is very easy and “10” is as hard as you can go) can be used to find your fat-burning zone. An effort rating of “4” corresponds to your maximum rate of fat burning.

The Strength Builder
To emphasize the strength component of your cardio training you need to work against greater-than-normal resistance. To do this on a treadmill you can increase the incline to simulate going uphill. On many elliptical trainers you can increase the incline, the resistance, or both. And on a stationary bike you can increase the resistance or (on some machines) the gear ratio.

It’s best to use an interval format for Strength Builder cardio workouts. This entails doing short bursts at high intensity with easier recovery periods between them. Here’s a sample Strength Builder:

1. Warm up for 5 minutes at effort level 2.
2. Increase the incline or resistance of the machine and maintain an effort level of 7 for 1 minute.
3. Reduce the incline or resistance and maintain an effort level of 3 for 2 minutes.
4. Repeat steps 2 and 3 a total of four to eight times, depending on your fitness level.
5. Cool down for 5 minutes at an effort level of 2.

The Aerobic Maximizer
The most effective way to increase your body’s ability to process oxygen—a key component of cardio fitness—is through workouts featuring a sustained effort at a moderately high intensity. The intensity sweet spot for these workouts is a perceived effort level of 6 on a 1-10 scale. It should feel challenging but still manageable. Here’s a sample Aerobic Maximizer:

1. Warm up for 5 minutes at an effort level of 2.
2. Increase your effort level to 6 and maintain it for 10 minutes.
3. Cool down for 5 minutes at an effort level of 2.

The Speed Booster
Interval workouts featuring very short efforts at very high intensities (or what endurance athletes call “speed workouts”) are great for improving body composition. Not only do you burn calories at a high rate during these workouts but your metabolism remains elevated for a long time afterward so your body continues to burn extra fat at rest. Here’s a Speed Booster to try:

1. Warm up for 5 minutes at an effort level of 2.
2. Increase your effort level to 8 for 30 seconds.
3. Reduce your effort level back to 2 for 90 seconds.
4. Repeat steps 3 and 4 a total of six to 12 times, depending on your fitness level.
5. Cool down for 5 minutes at an effort level of 2.

See for Yourself
Adding variety to your cardio routine is an important way to improve your results. And it doesn’t have to be a mental burden. Give these workouts a try and see for yourself!

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.



I'm not much into cooking so whenever I come across quick, easy to throw together recipe that is healthy, I am all over it! I make up a huge batch of this (and usually double the recipe) and it keeps for a long time in the fridge. This is a great snack sprinkled on Greek Yogurt and berries, great as a cereal, sprinkled over fresh fruit or eating straight out of the container.  Enjoy!

Homemade Granola Recipe
homemade granola recipe

Makes 4 pints

3 C. Old fashioned rolled oats (don't use quick oats)
1/4 C. Sesame seeds
1/4 C. Sunflower seeds
1/2 C. flaked, unsweetened coconut
1/2 C. Sliced almonds (I buy them whole and crush them a bit in the morter and pestle)
2 T. Flax meal
1 C. Chopped nuts (almonds, pecans, walnuts)
1/3 C. Vegetable oil (I always use EV Olive Oil and it works great - doesn't taste different and is healthier!)
1/2 C. Local honey
1 C. Dried Fruit (blueberries, cherries, cranberries, raisin assortment, etc)
1 T. Vanilla Extract
2 t. Cinnamon
Pinch of sea salt

  1. In a large bowl, mix all dry ingredients except cinnamon.
  2. In a medium saucepan, heat honey and oil until honey is dissolved and bubbly around the pan edges. Remove from heat and add vanilla extract and cinnamon. Stir well.
  3. Add all wet ingredients to the dry ingredients and mix thoroughly.
  4. Lightly spray a cookie sheet with oil and spread granola mixture over entire sheet.
  5. Bake at 350 for about 15-20 minutes or until golden brown and delicious, stirring ever 10 minutes or so. Rotate the pan once during cooking.
  6. Best to store in refrigerator or freezer to maintain crispiness.

1. Go to and login to your account.

2. Return to and find the workout you want to add to your iFit machine schedule.

3. Click on the name of the map route OR View Details to take you to the details page.


4. Click on the link towards the bottom that starts with


5. When the new window pops up, click "Schedule Workout" and it will add to your iFit Schedule.

schedule workout


*You must have an iFit® "Coach Membership" and compatible equipment in order to search and download maps from our site. We are not affiliated with iFit®, Google Inc., Google Maps, The Color Runs or Rock N Roll Runs in any way, and simply want a place for users, like us, to get the most enjoyment out of their equipment. All maps are hand-drawn and therefore may contain errors and are not to be considered "Official" maps. If you see an error or have a suggestion, please email us