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New! Points System

Written by Jennifer Van Allen June 09, 2017

Movecoach uses a Point System (MPS) to normalize energy expenditures from a variety of activities. The intent is to give Yogis, Steppers and Pilates Pros an opportunity to move up the leaderboard like Cyclists and Runners. The MPS is somewhat tied to caloric expenditure. Body weight, climate, incline and altitude are not considered. Below is a full list of point allocations for workouts logged in Movecoach. If a pace falls between the listed speeds, we round to the closest points per hour.

movecoachpointssystem


References:

Calories burned in 30 minutes for people of three different weights. 

Energy expenditure comparison between walking and running in average fitness individuals. 

Energy expenditure of walking and running: comparison with prediction equations. 

 

 



 

Now with Movecoach, you can track the time you spend practicing mindfulness techniques—and earn rewards for it.

We’re rolling out Mindfulness Minutes in response to a growing demand, and the mounting scientific evidence that mindfulness improves physical and mental health.

A growing number of the world’s most respected companies—including Intel, Apple, Google, and General Mills—are investing in mindfulness initiatives for their employees.

Mindfulness is an effective way to take care of your body and mind—even if you aren’t even working out on a regular basis— and earn rewards in the Movecoach Challenge along the way!  Click here for 7 Ways to Take Mindfulness Minutes at Work.

How it Works

There are 4 different ways that you, as a Movecoach participant, can log your Mindfulness Minutes:

  • 1. Manually: You’ll log your activity just as you would for another type of workout. Select “Log,” then choose the “Other” category.  For Activity Type, select “Other”or “Take a Class.” For Workout Type, select “Mindfulness.”

  • 2. Automatically via Healthkit: iOS participants can enter their mindfulness minutes with HealthKit. By syncing Healthkit with Movecoach, the mindfulness minutes will automatically upload to the Movecoach log, and be taken into account as rewards are distributed.

  • 3. Automatically via Fitbit: iOS participants can enter their mindfulness minutes in the Fitbit App. By syncing Fitbit with Movecoach, those minutes will automatically upload to the Movecoach log, and be taken into account as rewards are distributed.

  • 4. Automatically with other Apps: iOS participants can sync their HealthKit Apps with popular paid mindfulness Apps, such as Headspace and Whil.


What Counts as a Mindful Minute?
Apple HealthKit describes Mindfulness this way:

“A state of active, open attention on the present. When you’re mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.”

Like physical exercise, mindfulness isn’t a one-size-fits-all proposition. You have the freedom to choose the mindfulness techniques that are most helpful to you.

Click here to learn about 7 Ways to Practice Mindfulness at Work.

Any questions? Contact us at coach@movecoach.com.


Click here to learn about 7 Ways to Practice Mindfulness at Work.

Any questions? Contact us at coach@movecoach.com.




1typingatofficeMounting scientific research has proven that mindfulness can be as powerful as some medication in preventing and managing many health issues from high blood pressure to anxiety.  Mindfulness and meditation have been proven to improve sleep, brain function, and even athletic performance.

What’s more,  mindfulness can help you get your work done with more ease and less wear and tear.

“People who practice mindfulness are more effective, less stressed, and have strong relationships at work,” says mindfulness and well-being expert Cheryl Jones, founder of The Mindful Path. “When you go through the day with more focus, you are likely to make less errors, get your work done faster, and have greater clarity to solve problems. It also helps to create a more compassionate workplace.“

What is mindfulness?

Contrary to popular belief, mindfulness is not about clearing out your thoughts, says Jones. Rather, mindfulness involves being in a state of awareness of the breath and to thoughts, feelings, and physical sensations that you’re experiencing in the present moment.. 

“So often the mind is thinking about the future or the past, and we miss what’s happening in the here and now," Jones says. "The present moment is the only time that any of us can learn, change, grow, communicate, and get a task done.”

In order to cultivate mindfulness, you have to treat it like any other muscle: To make it stronger, you have to practice flexing it.

“Just like running gets the body in shape, mindfulness meditation gets our brain in shape,” says Jones. Try meditating for 10-minutes each day.

7 ways to be more mindful at work

To build your mindful muscles, you don’t have to take leave of your life for a meditation retreat. Here are 7 exercises Jones recommends to incorporate mindfulness into your workday.

  1. Raise your awareness. First, notice how you’re going through the workday, Jones advises. Start with one part of your day.  On your commute, are you drinking coffee, texting at red lights, and while trying to find a radio station? Are you trying to respond to an email while you walk down the hallway? How does it feel to move through your day that way? Do you feel clenched and tense, then drained by 5pm? If you’re like most people, you go through the day feeling like your hair is on fire, Jones says. “Most people are in a chronic state of fight or flight, which is toxic to the body and mentally exhausting,” she adds.  Becoming aware of the physical sensations, thoughts, and emotions that go along with distraction and stress will help you identify that and let it be a cue on the road ahead, says Jones. "If you are willing to pause and notice what you are doing and how it feels, you’ll become better able to make choices that create well-being. We create well-being one moment, one breath, one choice at a time."
  2. Three breaths, two feet. Before you enter a meeting, pick up the phone, send an email, or interject in a meeting, pause and follow three breaths in and out , and feel your two feet on the ground.   “This helps you get yourself out of fight or flight,” says Jones. It creates a tiny space to reconnect with your intention. That paves the way for you to act in your own best interest, rather than reacting to the heat of the moment in a way you might later regret. It might help to post a reminder in a place where you’ll regularly see it: “inhale, exhale, inhale, exhale, two feet on the ground.”
  3. Take a minute. No matter how busy you are, you have 60 seconds during your workday to turn away from your computer. You can either set a timer for one minute or just count out seven breaths—which takes about a minute. Schedule regular mindful minutes on your calendar.  Or use some other task that you already regularly do—say a walk to the water fountain, or while you’re waiting for your computer to fire up for the day—as a cue to take seven breaths.
  4. Come back to your senses. Any time, anywhere, do a body scan. Bring awareness to different parts of your body. Start at the feet. Then bring your awareness up through the legs, back, torso, arms, shoulders, and head. Are your shoulders hunched up to your ears? Is your jaw locked?  Maybe your hips and back are stiff, because you have been sitting in front of a computer for four hours without a break. This may prompt you to get up and walk down the hallway, which will release tension. You may realize that you’ve been inadvertently holding your breath. “The body is always sending us messages about what it needs,” says Jones. “When we notice sensations within the body, we can take care of ourselves better.”  When you take care of your biological needs, you free your brain and heart to function more effectively.
  5. Put on your listening cap. In your next office interaction, make an effort to tune in to what the other person is saying without drifting off into thought or plotting your response.  “Notice in conversations when you start to get impatient or nervous, and stop listening because you’re planning what you’re going to say next,” says Jones. “Trust that if you’re breathing, calm, and present, you’re going to say something intelligent and don’t need to worry.”  If you catch yourself drifting, don’t beat yourself up. The goal is to catch yourself doing it so that you can tune back in.  This will help you communicate more effectively, forge stronger bonds with your coworkers, and that will help you get through the workday with more ease, says Jones.
  6. Mindfully munch. How often do you end up shoveling lunch in while responding to emails, catching up on texting, and trying to cram three other things into your “midday break?” Even if you can’t break away from your computer, you can take a moment midday to turn away from your screen, and savor your lunch or snack. Notice the color, smell, taste, and texture of what you’re eating.  Pay attention to the sensation of chewing the food and swallowing. “Savor the experience,” says Jones. “You’ll enjoy it more. And your digestive tract will thank you.”
  7. Flex your focusing muscle. Culture tells us to become masters at multitasking— but our brains are not designed to do multiple things at once. And when we try, we suffer the consequences, from spelling errors on important documents, to collisions with coworkers because we’re trying to just get this one text sent while we walk.   “We’ve been so trained to multitask, that our focusing muscles are very weak,” says Jones.  But being so easily distracted, and being in a chronic state of divided attention creates a stress of its own. Identify a task to tackle with single-minded focus. Turn off the notifications on your computer and phone; close all the windows on your computer except for the one you’re working on. “Notice how that feels and what happens,” says Jones. “Does your productivity increase? “ If you hear, see or think of a distraction, notice the urge for diversion, then take a breath and return to the task.  Start small—you may only be able to do this for five minutes at a time, or by tackling a small task—say making a photocopy without scanning social media while you wait. Gradually build up to bigger tasks and longer periods of focus.

Cheryl Jones is a mindfulness and well-being expert, speaker and author of the book, Mindful Exercise. Learn more about Cheryl at themindfulpath.com.



At runcoach, we strive to provide you the personalization of a world-class coach. Our patented algorithm enables us to deliver a customized roadmap for you. With this in mind, we are excited to announce significant upgrades to the mobile and web platforms. This includes a fresh new interface along with support for additional features such as monthly mileage analysis, logging multiple workouts, milestone rewards, profile view with activity summary and more device tracking options.

Mobile App 

One of the most exciting new features is the expandable Add/Edit workout screen.  From this screen you have the ability to view map and splits for GPS tracked workouts, add a photo, rate the workout, and share with friends.

The new Today page reflects your assigned workout and workout summary along with your milestone achievement status. The workout summary screen is viewable for historical workouts from both the Training screen and Me screen.

The upgraded mobile experience allows you to sync devices from the mobile app via the settings page.  We’ve added support for Strava, HealthKit (Apple Watch), and Garmin Wellness in addition to Fitbit, Jawbone, RunKeeper and Nike+.



A runcoach upgrade

Written by Tom McGlynn June 24, 2014

At runcoach we are always researching new ways to help you move more and run faster.  Tonight we will introduce several new enhancements for you.

After much demand we have created a new walk program.  This program is designed for members intent on walking more miles or completing a race walk.  Of course the experience is powered by the runcoach engine and adjusts to your progress and background.

Secondly, we recently completed a deep analysis of your results particularly from various distances.  As a result, we have made some adjustments to our predicted races times to match them even closer to your previous results. These changes came from the analysis of over 100,000 race results - you sure have been racing! 

We will take our service offline tonight from 6:00 PM to 9:00 PM Pacific Standard Time to accommodate the upgrades. 

We're excited to introduce even more data-driven guidance and look forward to our future succes together.



app_logo_croppedAt runcoach, we thrive on the data we receive from you – every workout logged, every piece of feedback received – all of it helps us further customize our training plans and help you reach peak performance.

 

We are thrilled that our new iPhone app has GPS functionality.  Our training plans can take you from wherever you are to wherever you are going along a completely unique and individual path.  Click on today’s date and press “Let’s Go,” and our app will guide you step by step through your scheduled workout and record the distance and path traveled via satellite.  If a run outside of what is schedule is required, just press the “Run” button on the top left corner, and our app can track you every step of the way.  Your prescribed workout, the pace and route you will actually run – even reminders about warm-up, drills, recovery jogs, and other details are right there for you.   While many running apps require unpacking your phone from your pocket, pouch, or belt to determine split times, ours even reads these details to you.  All the tools you need to execute and complete your workout are along for the ride in an easy to read and understand format.  When you finish, you can even share your success and progress with friends by posting your route and splits to Facebook in one click.

 

In short, we hope our app allows runcoach to be an even more vital and useful tool for your real time running and racing needs.   We will continue to hone our efforts to provide the absolute best mobile app products, including forthcoming functionality around editing workouts on a daily basis, integration with additional devices and an Android app.

 

We always appreciate hearing from our runcoach athletes, and as we launch the app, we would love to hear your feedback.  If you have downloaded the new app, please take a moment with our survey and let us know what you think!

Haven't tried the app yet?  Download it here



runcoach is a brand owned by Focus-N-Fly, Inc Copyright 2018