But it’s so much more than that. The online dashboard shows your splits — how fast you’re running over the course of a run — and audio cues tell you how far you’ve gone and your average speed.

You can program your own workouts. You can join a team of fellow runners to inspire you and to compete with. You can manually enter gym workouts, and the GPS will also track your bike rides, your ski runs, your walks.

The extremely passionate users are on Facebook, offering support and tips. Measure your week-to-week progress with a simple bar graph. Want a smaller butt? Want something to inspire you to get out of bed in the morning? Yeah, there’s an app for that.

— By Erika Stutzman

Think it’s going to be hard to stay active and fit now with the coming winter season? Think again. As much as we Coloradans — and especially Boulderites — love to swim, bike and run in the spring and summer, we also live in a region with amazing opportunities to enjoy snow sports. Most of these winter sports are right in your backyard — or not far from it.

I have come across many women who are intimated by the winter sports. When I first moved to Boulder from Philadelphia, I, too, was unsure and a bit intimated by skiing steep slopes and trying new sports.

But with encouragement from my Colorado friends, I’ve learned to love alpine skiing and skate skiing. I want all of you ladies to give it a try, too.

Good winter sports to start with are classic cross-country skiing, skate skiing and snow shoeing. Of these, snow shoeing requires the least skill, but don’t underestimate the great workout you will get. Cross-country skiing requires a moderate level of skill, but after a few days of practice or a lesson you’ll get the hang of it. Skate skiing requires the most technique, but is worth the investment. It’s the most fun and best workout I’ve ever had in the snow.

You don’t have to get on I-70 and drive all the way to Summit Country to enjoy these sports. Eldora Ski Resort, just up Boulder Canyon, is only 21 miles from Boulder. Eldora offers women’s Tuesdays and Wednesdays, a popular Eldora tradition. No matter what your ability level or physical conditioning, this program has it all. You even receive a continental breakfast and a gourmet lunch after the four hours of instruction.

In addition, most Summit County and Vail resorts offer beautifully groomed Nordic trails with gorgeous views. So stay fit and active this winter, and most importantly have fun.

– By Andie Bernard
Bernard, of Boulder, is the director and head coach of Tri Babes Training, www.tribabestraining.org. Send your fitness questions to coachandie@gmail.com.

I’m a healthy eater. I even eat red meat, and I’ve been racing at an intense level since middle school without ever having the fatigue symptoms that I did this triathlon season. What was wrong with me? Was I over-training?

I seriously considered taking a nap or just sitting on the couch instead of one of my training sessions, but I shrugged off the fatigue to the fact that I was training harder than usual. I kept going and going. Until one day, I hit the wall.

During one of my training sessions, I could barely hit my track-time intervals and my fatigue was overwhelming. I knew something was really wrong.

I finally took the advice of a good friend and local pro-marathon runner who was diagnosed with anemia herself, and I went to the doctor and get blood work. My results revealed total iron stores of 30 — nearly two-thirds below what is needed for competitive female athletes. I had been experiencing all of the symptoms of anemia, but I had no idea that it could be coming from too few red blood cells and hemoglobin in my blood.
Now it made sense why I had extreme exhaustion that wouldn’t go away, even after easy or recovery days; loss of strength and endurance in my workouts; reduced performance in my races; and numbness on the tips of my fingers.

What exactly is iron deficiency and how did I get it?
Anemia is America’s most common blood disorder, affecting 3.4 million Americans and as many as one-third of all female athletes. Anemia is so prominent among women athletes — especially distance runners — possibly due to the accelerated destruction of red blood cells, muscle injuries, loss of iron through sweat, and insufficient time in between training sessions to reabsorb iron.

So how much iron do female endurance athletes need?
Because women lose iron through menstruation, they need 15 milligrams of iron a day. The typical American diet provides 5 to 6 milligrams of iron for every 1,000 calories consumed. The typical woman eats fewer than 2,000 calories a day, so it can be difficult for them to meet their iron needs without supplements.
However, seek medical guidance before starting new supplements, because some contain more than the recommended daily allowance. Too much iron can also be bad — even toxic — and lead to zinc and copper deficiency.

The lesson learned is to listen to your body. If you have symptoms of anemia, go to your doctor immediately and get tested.

On the Web
The National Anemia Action Council — www.anemia.org

— By Andie Bernard
Bernard, of Boulder, is the director and head coach of Tri Babes Training, www.tribabestraining.org. Send your fitness questions to coachandie@gmail.com.

In 2008, the US News and World Report called Boulder the fittest city in the United States. In this land of spandex-clad bikers and hikers, being overweight can make you feel like an outsider.

Sara Sullivan, 31, moved to Boulder last year with her family from North Carolina. At 275 pounds, she hoped Boulder’s ubiquitous athleticism would encourage her to lose weight. However, she quickly learned that getting healthy doesn’t happen by osmosis. After a year, she hadn’t lost any weight.

She needed help.

That’s when she came up with the See Sara Shrink campaign. With the help of her sister, in April she started a Web site where others can follow and join her weight loss journey. Her goal is to lose 100 pounds. Sara doesn’t have a specific deadline to lose the weight. Instead, she focuses on one pound at a time.

Still, with the support and accountability of an online community, Sullivan has already lost more than 30 pounds. She has about 1,500 distinct visitors to the site each month and boast more than 2,700 followers on Twitter.

For this month’s special beauty issue, Women’s Magazine has joined Sullivan’s movement. Each month, we will update you on Sullivan’s progress, struggles and successes. With a little encouragement, she says, we can all get healthy.

“Beauty is all about confidence,” Sullivan says. “Confidence comes from feeling great about who you are on the inside and being accepting of who you are on the outside.”

For more information about Sullivan’s journey, visit www.seesarashrink.com for blog posts, giveaways and more.

By the numbers
55 percent — Of women would refuse to gain 30 pounds in exchange for $250,000
22 percent — Would consider gaining 10 pounds for $25,000.
Source: More magazine

— By Jessica Warnock

Here are some ways to take advantage of more free time without the kids, and how to plan ahead to make the most of your time:

1. Try to combine exercise with the kid’s commute to school or activities.

If you don’t already own a chariot or bike commuter (an athletic stroller you can attach to the back of your bike), get one. This is a great way to combine your exercise and activity. Find a chariot at an athletic store, such as REI, 1789 28th St., Boulder.

If your kids are old enough, plan your commutes with their own bikes. This is a great way to spend time with your kids and for them to develop healthy exercise habits.

2. Sign the kids up for activities where you can also work out.

Many gyms have childcare. You can sign up for a session with a trainer, do a group class or simply hit the weights while your kids socialize with other kids. Studio Be Yoga in Boulder offers postnatal yoga classes. Yoga Elements in Louisville teaches kids yoga. Moxie Moms (www.moxie-moms.com) has regular events for moms and their children, such as hikes. The Eldorado Mountain Yoga Ashram offers classes and camps for kids and families.

3. Plan your workouts when the kids are napping.

Pop in an exercise video, do core exercises, yoga or stretch while the kids are sleeping. I recommend the “08 Minutes Core Workouts” DVD. Find it on Amazon.com starting around $9 for a used copy.

4. Do family activities.

With cooler temperatures, organize family flag Frisbee games, hikes, tag or other outdoor games. Again, this is a good way to stay active while spending time as a family.

Tri Babes’ fall running program runs Sept. 28-Nov. 22. Sign up or get more info at www.tribabestraining.org.

— By Andie Bernard
Bernard, of Boulder, is the director and head coach of Tri Babes Training, www.tribabestraining.org. Send your fitness questions to coachandie@gmail.com.

Any long-distance runner will tell you that maintaining a sprint speed over an extended stretch is simply not feasible. In order to establish a rhythm that allows the body to fuel itself and recharge for the long haul, slow and steady is the ticket.

We live in an ever-accelerating world, where more work, more communication, more time spent being “on” is touted as the only way to live and get ahead.

Photo by Rémi Carreiro, Flickr user Purplepick.

Paralleling this trend is the ever-growing percentage of our population suffering from chronic fatigue, adrenal failure, depression, insomnia, poor heart health and obesity. The two are inexorably linked: The more we go, go, go, pushing our systems to take on additional stressors, the more our physical and emotional states decline.

So why do we do it? Why do we take on more when we know, deep down, that we’re already exhausted or pressed to our limit? Answering this question honestly will provide insight that could help turn down the speed of your full-to-the-brim-and-then-some life.

There are two common answers to the question of why we choose to keep running on empty:

Because so-and-so (my boss, my husband, my mother) wanted/needed me to take care of something.

Because I had some extra time and thought I should use it to do something “productive.”

In the first case, it’s important to understand how often you undertake additional tasks for someone else. If you are being asked to add things to your plate at the behest of others, take stock and notice if those activities make up the majority of your to-do’s. Though it is important that we be willing to help others, that doesn’t mean that we have to yield to their requests so much that we become fatigued or resentful. Balance your to-do list so that you are attending to your needs and wants at least as much as you are others’. At home and at work.

In the second instance, beware of creating busywork. Cultivating an attitude of “more is more” leads to anxiety and burnout. Just because you have extra time doesn’t mean you have to fill it talking on the cell phone, surfing the Internet or reworking an already-comprehensive sales report. Watch this tendency to keep going, even when you don’t have to. Become your own coach, reminding yourself when you are overdoing it with unnecessary time-fillers.

Once you stop filling every single second, you might be surprised by what you discover. By slowing down, we make space for the things that matter, and learn about what doesn’t matter as much as we thought. This practice will undoubtedly leave you with more time to complete the activities that you do need to get done.
To listen to your spouse with more clarity and focus. To eat lunch away from your desk. Or to take a nap because you feel tired.

We have been taught that fast and efficient is the only way. It’s up to us to take charge, step out of the fast lane, and remind ourselves that slow and steady does win the race.

— By Kimberly Jonas
Jonas is a Boulder-based intuitive guide and healer and teacher of sacred movement, yoga and meditation. Contact her at www.body-mantra.com or www.kimberlyjonas.com.

Try these “cool” training tips and make the most of your summer training.

1. Work out in the morning or later evening.
Exercising before things heat up or when the sun goes down is not only a healthier choice to avoid the sun’s damaging rays on your skin, but you’ll also maintain a lower core temperature while training.

2. Stay hydrated before, during and after exercise. All summer long carry a water bottle. Sip water throughout the day and night. Use electrolytes while you’re training

3. Avoid excess alcohol before longer training days. Drinking the night before can set you up for dehydration. So limit your alcoholic drinks to one or two the night before a big workout.

4. Run, walk or hike with a hydration pack. Some of my favorite types are the Fuel Belt and Camelbacks. You can wear them on your hips and back, and they also have room for snacks, money and your keys.

5. Schedule your activities in shady areas. If you can’t train the early morning or evening, choose trails with shade. Some of my favorite shady running areas around Boulder are the Boulder Creek Path, Chautauqua and the Gunbarrel/Niwot trails.

Don’t let the summer heat hold you back from enjoying your workouts and reaching your health and fitness goals. It just takes planning, smart training and the love for a good sweat. Train hard!

— By Andie Bernard
Bernard, of Boulder, is the director and head coach of Tri Babes Training, www.tribabestraining.org. Send your fitness questions to coachandie@gmail.com.

I felt the same way when I first started. But with the right climbing instructor and group of girlfriends, I have grown to love it.

Boulder has a lot of climbing options, including Boulder’s new indoor rock climbing and fitness facility, Movement Climbing and Fitness, opening this month at 2845 Valmont Road.

Here are four reasons why you should give rock climbing a try:

1. It’s a total body strength workout that’s fun.
Despite how it looks, upper body is only part of the challenge. Proper climbing technique utilizes the feet and legs primarily, the core, and then the upper body. The strategy and technique required to effectively climb a route makes you forget the physical challenge you’re experiencing. What a great way to strength train.

2. The toned and sculpted muscles.
Because of the isometric and dynamic movements, climbers develop beautifully toned and sculpted bodies. You’ll discover muscles in your back and arms that you never knew you had.

3. It’s an indoor or outdoor workout.
You have the choice to train and climb indoors or outdoors. Indoors is more time efficient and you can work on your endurance and technique under the safest conditions. Outdoor climbing requires more of your own equipment, but it also provides some of the most beautiful scenery.

4. It’s social, social, social.
Another benefit of rock climbing is the social aspect. There is necessary rest time between routes, which becomes a great time to chat and catch up with friends. It’s also an easy way to meet new people. As a triathlete, rock climbing broadens my network and the ability to meet friends outside of the endurance sports world.

— By Andie Bernard
Bernard, of Boulder, is the director and head coach of Tri Babes Training, www.tribabestraining.org. Send your fitness questions to coachandie@gmail.com.

Forget the complicated machines. Local personal trainer Nicole Irlbeck says a person can get a full-body workout with only three items:

1. A stability ball. Make sure it’s high quality, or it can leak air.

2. Hand weights or dumbbells. How heavy depends on your fitness level. At first, Irlbeck recommends only two to three different weights. She likes PowerBlocks, space-saving dumbbells that can be adjusted by changing a pin or dial.

3. Resistance bands of different lengths, some with handles. Alternate with free weights to keep your muscles from hitting a plateau.

Looking for more? Add a foam roller, balance pads, yoga mat and step.

Sources: Nicole Irlbeck, with Restoration Fitness, an in-home personal training business; www.homebasedworkouts.com; local personal trainer, Andrea Tollefsrud; Carey Yonto, yoga instructor at Alaya Yoga Spa in Louisville.

The holidays bring extra fun. They can also bring extra parties, stress and weight gain. Here are some tips to help maintain your health and fitness all year long.

1. Stand in front of the food table a holiday party and eat until you’re completely full. OK, just kidding. Actually, avoid the food table trap like the plague. Make only one trip to the food table for one small plate of food.

2. Plan your workouts in the early morning before the holiday festivities. Scheduling ahead of time is the key to sticking to your exercise routine.

3. Eat until you have to unbutton your pants on Thanksgiving Day. Just kidding again. Avoid this by sticking to eating one serving and keeping to it.

4. Plan a family hike, walk or run together. It will be great family bonding time, and you’ll get your cardio in, as well.

5. You don’t have to eat everything. Sure, it’s fun to try different food, but then just eat bite-size samples. That way you can truly taste-test without over-doing it.

6. If it’s too cold out or you’re out of town and away from your gym, do an indoor routine. Do 20 to 30 minutes of abs, lower back and stretching.

7. Don’t go to a holiday party starving. Eat a salad before, and you’ll eat less and make healthier choices.

8. Minimize the nog. Egg nog is tasty, but loaded with fat and calories. Alcohol, in general, and holiday beverages are empty calories that average 200-plus calories per drink.

9. If you’re traveling and away from home, hit up a gym as a guest and stick to your normal routine. Invite your family and friends and make it a field trip.

10. Leftovers be gone. If the party is at your house, send the leftovers home with your guests. One day of over-indulgences beats multiple days of high-calorie and high-fat leftovers.

Bernard, of Boulder, is the director and head coach of Tri Babes Training, www.bouldertribabes.org. Send your fitness questions to coachandie@gmail.com.