Nike Training Club - Workouts & Fitness Guidance

Nike doesn’t put its name on anything less than excellent, and the Nike Training Club app is no exception. It’s your personal coach, your fitness tracker, and your gym right there, all in one app.

All Nike Fitness Expertise in One App

Nike Training Club features workouts for all levels, from beginner to advanced. The library contains guided video workouts brought to you by Nike Master Trainers and world-class athletes. Throughout the training, you’ll get tips and comments on how to keep the correct form, reminders to breathe and stay focused. It gives you a feeling of working out with a personal trainer.

There are rep-based and time-based types of workouts. If you don’t feel like you can keep up with the speed of a time-based workout, choose a rep-based one and take your time. The app will remind you to check-off the exercise when you’re done.

When you start using the app regularly, you’ll find suggested workouts in the For You tab. They are based on the workouts you’ve done before and rated.

No matter where you are at or what equipment you have, NTC’s got you covered. Work out at home, at the gym, or any open space outside, because with the Nike Training Club, all you need is the app and a pair of sneakers.

It couldn’t get more flexible

Choosing a suitable workout in the app is very easy. You’ll find all workouts on the tab Browse. You can sort the library by:

  • level (beginner, intermediate, advanced)

  • duration of the workout (5 to 45 min)

  • equipment (none, basic, full)

  • intensity (low, medium, high)

  • type (time-based, rep-based)

  • focus (strength, endurance, mobility, yoga)

  • targeted muscle group (arms, shoulders, back, abs, glutes, legs)

Nike workout Collections offer sets of recommended workouts targeting a specific goal. Such as Always Ready For the Beach, Simple Routines for Better Runs, and others. The workouts are guided by Nike Trainers and some of the world’s famous athletes, like Christiano Ronaldo, Sydney Leroux, and Serena Williams.

It Gets Better With Premium

With the premium subscription, Nike Training Club covers all aspects of a healthy life.

You can choose a 4-6 week program or a single workout. All programs are created by Nike Master Trainers.

The tab Expert Tips contains guidance on nutrition, sleep, recovery, and mindset. Premium subscription also gives you access to the new formats of the classes: on-demand workouts and whiteboard workouts.

There’s a 7-day free trial for the Premium membership. When subscribing, you can choose between 2 options: monthly payment of $14.99 or an annual price of $119. You can cancel at any time.

Nike Training Club synchronizes with Google Fit and the Health app. You can also add running to your workout plan and connect the Nike Run Club application.

Do Habit Trackers Work?

Let's start by defining what a habit is. A habit is something that feels natural, automatic, something that you do without thinking twice. It's something that becomes part of your daily life. If you still need to set a reminder or put a post-it note on your fridge to drink that glass of water in the morning — it is not a habit. Not yet. 

Why do we need habits? Aside from the obvious benefits of good and healthy behaviors, habits create a routine, they provide comfort and make us feel more secure, and therefore increase our productivity.

If you have moved places as an adult, you probably know the feeling of floating around and being unable to feel grounded during the first couple of weeks in a new location. That's because everything around you is new and you don't have your normal day-to-day routine in place. Routine consists of habits. 

21, 66 or 285? 

How long does it take to establish a certain behavior pattern and adopt it? There’s no one answer to that. It’s like asking “how much does a car cost?”. It depends on the brand, model, year, condition, for example. The same thing happens when it comes to habits — it depends on how new or different a habit is compared to your normal behavior, how disciplined you generally are, how much effort you’d need to apply to do it daily, what benefits you see in that habit, etc.

There’s been a wealth research on how much time it takes to form a habit, and the results were anything from 21 to 284 days. 

The “21 days myth”, that was born from Dr. Maxwell Maltz's book Psycho-Cybernetics, wasn’t actually about a habit, but about how long it takes for our brain to get used to something new. It wasn’t about an action that his patients performed, it was about a change in their appearance that was noticeable to them after it just occurred, and then less so or not at all after 21 days. Also, he says there that 21 days is a minimum number of days that it takes to get used to a change, which was dropped over time and became just “21 days”.  Actively doing something and just getting used to a new thing are very different processes. It’s much easier to get used to a new background on the screen of your phone than to cut on your screen time. 

Then at University College London, they discovered it takes people 66 days on average to develop a new habit. 96 people took part in that research and individual results varied from 18 to 284 days. These numbers don’t mean anything, so maybe you need to stop focusing on them. I’ve always noticed that I make the most progress when I just show up and do the thing without obsessing about the results. Habits are about the process, they take time, so get patient. 

Here are some helpful tips on how to make a habit stick: 

  1. Define your end goal. A habit is only a step on the way to your better self. What is it that you what to have on the other end of this journey? A job promotion, to run a marathon, to finish writing your book, to improve your health? If you are thinking something like “to be more productive” — this is not the end goal. Why do you want to be more productive? To achieve what? This step is important because if the habits you are trying to adopt are not supporting any goal or supporting a vague goal, they are not going to stay with you. It’ll be wasted time and effort. But hey, maybe you need to make that mistake to realize it?

  2. Start small. This is a good tip for basically anything. If you are trying to cut the amount of sugar you consume and right now you drink 3 Cokes and eat 5 candy bars a day, replacing all that goodness with a carrot probably won’t work. Set achievable goals, be realistic, and go easy on yourself. Once you attempt a tiny change (maybe 2 cans of soda instead of 3?) and you go through with it, it’ll motivate you to keep up with the habit.

  3. Don’t let the failures discourage you. You are a human, not a machine, you are allowed to make mistakes. The trick to establishing habits is to get back on track the moment you realize you went off. One slip doesn’t mean you failed, and it hardly reflects on the bigger picture at all. Also, beating yourself up for missing a day of the routine doesn’t help anyone achieve their goals faster.

  4. Create the right environment. Habits are not about willpower and pulling through, not at all. Habits are about your convenience, comfort, happiness, and a better life. To establish a new behavior pattern, you need to make it as easy as possible. If you’re trying to drink more water, buy a water bottle that conveniently fits in your bag, is big enough so that you don’t have to refill it every hour, has a convenient top that doesn’t spill the water or knock your teeth out. You get the idea.

  5. Get a habit tracker.

So do habit trackers work? And how?

There are tons of kinds of habit trackers. You can start a bullet journal, or cross off days on your calendar, you can use endless apps and online tools, whatever works for you. The point of a habit tracker is to give you a visual perspective of your progress, to help your accountability, to keep your focus on the task, and generally to make the process of establishing a habit easier. 

A tracker is a helpful tool in creating new habits. One of the biggest advantages of a habit tracker is that it helps you with metacognition. It’s a way to touch base at the end of the day, look back and reflect, why you did what you did and how you can change it in case it needs to be changed. If you didn’t drink enough water today or ate a lot of sugar again, think about why this happened. What were you doing before you went and bought that Snickers? Why didn’t you bring your water bottle with you? Analyze your behavior and your environment and make the required changes so that tomorrow it’s easier to follow the habit you’re working on. 

There are other benefits to keeping a habit tracker: 

  • A tracker gives you feedback on your progress. It takes time to notice the effect of some habits. 3 mediation sessions are not going to grant you the feeling of eternal zen, drinking more water and cutting out sugar for a week will give some small results that are difficult to measure. This all can be discouraging. A habit tracker will help you visualize your progress.

  • It reminds you of the habit. When you are at the beginning of this path, you need daily reminders to act on a habit. Even if you don’t choose an app or an online tool, the motion of crossing off the check-boxes on the tracker will make you remember to perform the habits.

  • It makes you accountable and keeps you honest. Most of us don’t have an outside perspective on our behavior. I used to think that I “wasn’t eating anything bad”, yet couldn’t lose weight no matter how hard I was working out. Then I downloaded a food tracking app and it gave me a very clear picture of what was going on with my “healthy” diet. You might think you drink enough water or sleep enough, but until you have the data in front of you, you don’t know it.

  • It motivates you to continue. When you see your progress over the past weeks, it gives you a feeling of accomplishment, which is a very strong motivator. When you feel good about yourself, you want to keep it up, which makes you more likely to keep going.

A behavior stops being a habit once you stop doing it regularly. It is extremely difficult to break habits, research shows. Habits depend a lot on the environment and the patterns, so if you want to break a habit, you need to change some parts of your daily routine as well. Our brain treats breaking a habit essentially the same way as establishing a new one, except now it’s harder because it has learned to respond to certain patterns. In this case, a replacement method can be useful.

No matter whether you’re trying to create or to break a habit, it’s going to depend on many factors in your life and the most helpful tool here is mindfulness. Be conscious about your actions and small decisions you make every day and you will achieve your goals more easily.

3 Apps That Will Improve Your Sleep

If you are somewhere between 30 and 35 years old, you probably know from experience how important and vital a good night's sleep is for you. Those times when you could drink until dawn, then sleep for a couple of hours and wake up ready to keep parting are over. Now you need at least 6-7 hours of sleep in order to just function. At the same time, the older you get, the more stress factors add to your life, and stress is one of the first things that influence your sleep negatively. 

Luckily, here you are, reading about tools that can help the situation. 

Sleep Cycle

Available on Google Play

Available on App Store

Sleep Cycle is an app that helps you sleep better. It combines functions of a smart alarm clock, sleep tracker and nature sounds to help you fall asleep. It also stores all your sleep data: duration, quality, sound records, and lets you export it if you upgrade to the Premium version. 

The app has 3 main modes: a smart alarm clock, a regular alarm clock, and no alarm. 

The smart alarm clock tracks your sleep patterns so that it can wake you up during the light sleep stage when it’s the easiest. You can choose a time window (30 minutes recommended) within that you would like to be awakened. 

The regular alarm clock that goes off at a certain time you set it to. 

The third mode only tracks your sleep, records sounds, and in the morning shows you how well you have rested during the night. 

The paid version has a 30 days free trial and then costs $29,99 per year. It gives you access to your sleep data statistics illustrated in diagrams: the time you went to bed, the time you woke up, the duration of sleep, the quality of sleep, the time you spent in bed. 

How Sleep Cycle works

Your movements vary during different stages of sleep and the Sleep Cycle has two modes to monitor them: microphone and accelerometer. You can switch them in Settings -> Advanced -> Motion detection. During the set time window the app uses sound analysis to detect which sleep stage you are in to wake you softly. 

For the Sleep Cycle to work accurately you need to make sure you place your phone correctly. The placement of your phone depends on which monitoring mode you chose. 

For the microphone, mode put your phone next to you on the nightstand facing up. It is advised that you plug it in as the app might use a lot of the battery juice overnight. 

For the accelerometer mode the phone needs to be on the matress, facing down, also plugged in.  

Do not put your phone under your pillow, a thick cover or mattress as it can get overheated while plugged in. 

Another feature of the Sleep Cycle is a sleep aid. These are nature sounds like ocean, wind or rain. You can set up the time for how long you want the sounds to play and relax. 

The sound records of you sleeping (not creepy!) are available in the paid version of the app. I didn’t find this feature particularly useful unless you need evidence that you indeed do not snore or talk in your sleep. 


Available on Google Play

Available on App Store

You probably are familiar with this app for meditation, but here we are going to talk about its sleep meditations specifically. These are available with an annual app subscription, which is going to cost you $99.00. 

Aside from simple nature sounds like in the Sleep Cycle, Headspace has tracks involving musical instruments and nature sounds (Cloudy Concerto — Rain sounds, Organ), as well as meditations that they call “wind downs” to train your brain to relax and fall asleep faster. But the best are the sleepcasts. It’s like you’re 6 again and someone’s telling you a bedtime story. Only the stories are not the fairytales you know by heart, but very interesting descriptions of places, like the Island Market, the Treehouse, the Compass Garden, etc. One meditation is about 40–50 minutes long and if after it’s over you still can’t sleep the app will suggest additional meditations.


Available on Google Play

Available on App Store

Tise is a simple app with a clean interface that already calls “zen”. It provides nature sounds and some music tracks to help you focus, fall asleep or meditate. The main screen greets you with an inspirational quote and a picture of a calm scenery. Below you’ll find buttons “Sleep”, “Focus”, Relax”, “Breathe”. 

Sleep tab has 2 options: Nap and Sleep, which differ in duration. It also has an alarm function where you can set your normal alarm, a light wake-up which is a variation of a smart alarm, or a bedtime reminder. There is also a button with an inhumane name “Wake-up Challenge”, but I don’t recommend trying it. 

The library of the tracks is big enough but not overwhelming. The last thing you need is trying to choose which sound to fall asleep to from the two hundred available. You can download new tracks that are free or buy the Premium membership and expand your choices. Membership costs $12 per month, $79.99 for 12 months or $399.99 for the lifetime.