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THE FITBIT BLOG

30 Days to Summer Fit, Day 24: Drink a glass of water before each meal & snack

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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

There’s only one week left of our 30-day summer countdown! We know you all can keep it up through the end. For today’s challenge, we’re even keeping it pretty simple: Drink a glass of water before each meal & snack.

There are a lot of different opinions about how much water is the “right” amount to drink each day. But there have been studies that show that drinking a glass of water 30 minutes before each deal can help reduce calorie intake.

We also turned to Barry’s Bootcamp instructor Erica Steinz for her tips about hydration:

Another common fear is holding onto water weight so people intake less water than is suggested before an event, photo shoot, etc. It’s actually smarter to drink a lot more water to flush out the sodium in your body so that your body does NOT retain water a week prior to the event. Then reduce the amount of water a day or two before you want to look slim in those pictures!

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30 Days to Summer Fit, Day 15: Foam roll for 5 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.

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After today, we’re half-way through our challenge. Congratulations to everyone who’s been keeping up each day! If you’ve felt sore after any of your workouts these past two weeks, then today’s challenge is for you: Foam roll for 5 minutes. This challenge comes to you from personal trainer Erica Steinz of Barry’s Bootcamp, who writes:

I’m committing to a minimum of 5 minutes of foam rolling every day. It’s important to roll out your muscles with a foam roller to prevent injury to keep you doing the activities you love. Foam rolling is a self-myofascial release (SMR) technique that is used to relax the muscles and improve soft tissue extensibility.

30 Days to Summer Fit, Day 15: Stretch it out

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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 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.

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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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Fitbit’s Spring Clean: Hack an Efficient Outdoor Workout without Equipment

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It’s time to hang up your winter coat! We’re sharing 12 healthy “hacks” from our experts to help jumpstart new spring routines. SF instructor Erica Stenz from Barry’s Bootcamp is back, this time taking the 30-minute workout routine to the outdoors.

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Planning a solid outdoor workout with cardio and strength training without equipment can be challenging. But before you get discouraged, just follow these simple tips from Barry’s Bootcamp San Francisco fitness industry expert Erica Stenz.

4 Tips for an Effective Outdoor Workout

1. Tabatas, Tabatas, and yes more Tabatas

Can’t say this enough – perform Tabata drills throughout the entire workout. Tabata drills are performed through high-intensity training intervals and alternated with sets of 30-second intervals (one 20-second set and one 10-second set), repeating the 30-second set 4 to 8 times.

To keep the highest level of intensity throughout each set, alternate 20 seconds/10 seconds with 2 different exercises.

Set 1 – 30 Seconds (Repeat 4 to 8 x)

  • 20 seconds:  high knee sprints (standing in one place)
  • 10 seconds:  butt kicks (aka reverse high knees standing in one place) read more

Fitbit’s Spring Clean: Hack Your Gym Routine with This 30-Minute Workout

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It’s time to hang up your winter coat! We’re sharing 12 healthy “hacks” from our experts to help jumpstart new spring routines. Today’s post is all about efficiency at the gym, from Barry’s Bootcamp SF instructor Erica Stenz. 

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Erica Stenz is a Barry’s Bootcamp San Francisco fitness instructor.

If you’re trying to maximize your workout time at the gym – you need a plan. It’s about making every minute count. In order to burn maximum calories in just 30 minutes, you need to create a high-intensity interval cardio- and strength-training workout.

Intense cardio sessions will burn through stored carbohydrates and fat, but it’s important to supplement that workout with strength training in order to create the “EPOC” effect (Excess Post-Exercise Oxygen Consumption, informally called “afterburn”). That means that your body keeps burning calories post-workout due to excess oxygen consumption.

5 steps for an effective 30-minute workout

  1. Create a plan with “3-2-1” circuits – this includes 3 minutes of strength training, 2 minutes of high intensity cardio, and 1-minute of core/active recovery exercises (planks and side planks are my favorite to blast your abs). Each exercise in the circuits should be performed for 30 – 60 seconds. Your 30 seconds or so in between exercises will clock this workout in at almost exactly 30 minutes.

    Here’s a starter plan: read more