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THE FITBIT BLOG

30 Days to Summer Fit, Day 12: Make a healthy substitution to a meal

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

Summer is looming and Father’s Day weekend is right around the corner. That means the season for picnics, BBQs, and other traditionally-unhealthy outings.

With that in mind, here’s today’s challenge: Make a healthy substitution to a meal. Whether you take more steps while cooking or go for salad instead of fries, do something today to make your diet a little healthier.

If taking your meal outdoors for a barbecue is on your radar, here are some easy ways to step up your grilling technique and get ready for some healthy summer cooking.

30 Days to Summer Fit, Day 12: Make a healthy substitution to a meal

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30 Days to Summer Fit, Day 11: No eating past 9 PM

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

Here at Fitbit, we’re all about making small changes to your everyday life. Whether you’re swapping in some healthy snacks or finding ways to fit more steps in throughout the day, it can add up to big changes over time. So today’s challenge, coming to you from Erica Steinz of Barry’s Bootcamp, is a simple one: No eating past 9 PM. Erica writes:

This is a big challenge for me, but it’s important to give your body a rest at night with your last meal ending by 9pm at the latest. This gives your body 10-12 hours of rest until breakfast in order to produce the proper hormones that help you sleep and metabolize food for energy instead of storing most of it as fat.

30 Days to Summer Fit, Day 11

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30 Days to Summer Fit, Day 10: Finish your workout before 10 AM

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

Today’s workout comes with an extra challenge: Finish your workout before 10 AM.

If it’s already after 10 AM and you’re reading this, don’t worry: do a regular workout today, then aim to get up early tomorrow. That still counts.

If you’re not sure which workout to try, we recommend this 30-minute strength training workout, an hour of cardio, or simply going for a run. Whatever you choose to do, just do it early.

There are plenty of benefits to working out in the morning. It sets the tone of your day by starting things off healthy. And by getting your workout done before work, you don’t have to worry about being too tired at the end of the day for an trip to the gym. But even knowing that, for some of us waking up early is even harder than dragging ourselves to the gym. So we asked sleep expert Dr. Kelly Glazer-Baron for her tips on how to have a successful early morning.

Day 10: Work out before 10 AM

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American Heart Association Go Red For Women Success Story: Paula Chavez

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This month we’re working with the American Heart Association and inspirational Real Women who have made big, positive changes in their lives through exercise. And we’re helping them go even further, outfitting them with a Fitbit Flex to help take their health and activity to the next level. We’ll be checking in over the next few months with Real Women like Paula to see how Fitbit has motivated them to include physical activity in their daily lives. So stay tuned!

And don’t forget that you can get involved, too. Fitbit Red Flex purchases from May 1st through end of day tomorrow (May 31st) benefit the American Heart Association’s Go Red For Women® movement.

Paula Chavez has two simple messages for women struggling to make health changes: No more guilt. No more excuses. This became her personal mantra following an annual physical a few years ago. 

Paula Chavez

Just 32 at the time, her doctor warned her that some changes had to be made if she were going to live long enough to see her grandchildren. Her goal of better health became even more important last year, after her father passed away from a sudden heart attack.

“My father died before he was able to meet my youngest child and I really struggle with that,” Paula says. “I was passionate about this topic before because of my own health issues. Now I am on a mission to help stop this disease.”

Paula’s journey to better health began after her second child was born in 2010.  She was extremely overweight and battling high cholesterol. “You won’t see a single photo of me from that time because I never went anywhere and didn’t want pictures taken,” she says.

Paula’s shame about her appearance, combined with her doctor’s recommendation that she take cholesterol medication, made her realize it was time to change. “Why would I take medication for something that I knew I could control with diet and exercise?” she asked herself.

Making changes wasn’t easy. Her 70-pound weight loss journey, which took more than a year, began with small steps. She started exercising a little every day and making family recipes healthier. “I’m Hispanic and grew up eating a lot of animal products and thinking you had to fry most things to make them taste good,” she says. “ I didn’t diet to lose the weight. I completely transformed the way I ate.”

Little by little, Paula added more fruits and vegetables to her diet and began cooking differently. Soon healthy living became a family affair. When her husband started getting healthier too, his own cholesterol and blood pressure numbers started to improve. Before her father died, Paula encouraged both him and her mother to transform their eating habits.

Though they lived in Colombia and Paula lives in New Jersey, Paula enjoyed “sharing” family meals again because they talked about the foods they were preparing each day. Sharing what she’s learned with family and friends has become a calling. Paula, a certified fitness instructor, started a free fitness club at a local school one night per week.

She uses social media to share heart-healthy tips and has online “friends” she has never met rooting her on and thanking her for helping them live healthier lives. Her advice for living a heart-healthy life? “Become aware of your family medical history and learn your cholesterol and blood pressure levels,” says Paula.  “Have a conversation with your doctor about your heart disease risk factors and about recommendations for a healthy lifestyle.”

With a part-time job and three children ages 11 months, 3 and 10, Paula can relate to women who are juggling the demands of family and career. But her own health is now top priority. “What good does it do my family if I am not here in the long run to take care of them?” she says. “I am taking care of me and setting an example for my kids, who now see that healthy eating and exercise are just part of our family routine.”

30 Days to Summer Fit, Day 9: Shake up your diet

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

It’s day 9, and hopefully you’ve worked up a few sweats by now. But being healthy doesn’t just mean burning calories; it’s also about eating right. So we’re shaking it up for today’s challenge: shake up your diet. Whether you do this by switching out your snacking with something healthy, trying a new healthy recipe, or master your fridge, try something new today!

To get things started we’ve turned to Chef Jessica Albertson to share one of her favorite recipes.

I have done many many odd jobs in the frenzied restaurant/cooking world and this one thing has become my greatest pet peeve along the way. Here it goes… divine inspiration will strike for that evening’s meal, the craving and longing for the smells from the oven will set in, but my refrigerator and pantry will not have half the ingredients I need. Alas, as a new mom, a typical day does not usually allow for an extra trip to the grocery store, bodega, or even a fruit stand, unless they sell diapers too. How have I escaped from the delivery menus and cereal for dinner cycle? Find, practice and cherish adaptable recipes.

These are recipes that give you guidelines, a method or a simple technique you can use over and over again with all the ingredient substitutions your pantry will allow. Below is one of my favorite weeknight, weekend, every day, all day recipes that is easy enough I can make it while the baby finishes his bottle.

Day 9: Shake up your diet

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30 Days to Summer Fit, Day 8: Burn 100 extra calories

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

Congratulations on being one week down! Today it’s up to you to pick your activity, because the challenge is: Burn 100 extra calories.

Those of you with a Fitbit tracker know that you burn calories all day just by breathing, eating, and being alive. But you burn even more when you’re active, which is what today is all about. Outside of your everyday life, do something to burn an extra 100 calories.

Day 8: Burn 100 extra calories

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30 Days to Summer Fit, Day 7: Start your workout with a sense of intensity

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

We’re one week in, and we hope you’re feeling great! We’re kicking up the notch today with a one-hour cardio workout from Barry’s Bootcamp trainer TL (Tommy Luke Stracke): Start your workout with a sense of intensity.

Keep reading for tips from TL on how to maximize your workout.

Cardio-Begining-Middle-End of Workout

Break up the cardio part of your workout into three different rounds.  Not only will this get your body warmed up and prevent injury but it will also do something very desirable for most people - BURN FAT!   By getting your body in a fat burning mode right out of the gate during your 60min workout is so important.  After your first round of cardio your heart rate will drop a little bit during your subsequent resistance round, but get ready because it will be going back up again as you finish and head to your next cardio round.

I always use the analogy of a car on a freeway or a car driving around the city streets. When do you burn the most gas? It’s the stop and go especially in San Francisco up those hills. Challenge yourself by implementing my interval system and watch your body change shape.

Day 7: Kick Up Your Cardio

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30 Days to Summer Fit, Day 6: Use weights heavier than your bag

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

We’re nearly one week in to our 30-day challenge; how are you faring? If yesterday’s circuit workout didn’t get you sweating, then maybe today’s challenge will give you that extra burst: Use weights heavier than your bag.

This challenge comes once again from personal trainer Erica Steinz of Barry’s Bootcamp, who writes:

This is something I always tell female clients. If your purse is heavier than 5 lbs, then I know you can lift 5 lbs in my class!

And the same goes for men: whatever you’re used to lifting in your everyday life, use that to gauge which dumbbells to grab. Although if you’re instead going for a barbell, remember that a standard one already weights 45 lbs.

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30 Days to Summer Fit, Day 5: Work up a Sweat in 30 Minutes

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

We’re almost one week into our 30-day challenge! Whether you’re killing it each day or are just now getting started, congratulations on committing to a healthier you.

For today’s challenge is focused on making you sweat: complete this 30-minute workout!

You can do it at home or at the gym. If you’re home and don’t have dumbells, try substituting with a full water bottle for some extra resistance. And if you’re having trouble staying motivated, just remind yourself that a 30-minute workout is only 2% of your day.

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30 Days to Summer Fit, Day 4: 5 Simple Yoga Moves You Can Do in 5 Minutes or Less

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

Today we’ve asked guest-author Jenny Blake to share tips on introducing yoga to your life. So today’s challenge is a quick one: Take 5 minutes to do these 5 simple moves.

When it comes to yoga, you’ve heard about the countless benefits: improved circulation, strength and flexibility, reduced stress, improved mood, the list goes on! You’ve seen the droves of Lululemon-wearing, mat-toting women looking fit and radiant. You’re feeling stiff and a bit creaky, and yet something is keeping you from actually taking class (or at least as frequently as you’d like).

You might even be plagued by any of the following excuses:

  • I’m not flexible
  • I don’t have time
  • I have no interest in hippy-dippy granola practices

If that’s the case, have no fear! Today we’re sharing five incredibly simple moves that can be done right from the comfort of your desk, each in 60-seconds or less.

Money-back guarantee: if you try all five and DON’T feel at least a little bit (if not a whole lot) better afterward, you have my permission for a get-out-jail-free card for all future yoga classes.*

*Caveat: I do recommend beginners suffer through stick with at least 5-10 classes before declaring it’s not for them—even the veterans among us feel bored, antsy, annoyed and impatient from time-to-time! Focus on how you feel afterward, and the subtle changes it initiates within your body and mind.

One-minute yoga moves

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