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THE FITBIT BLOG

Fit 30: Try a 30-Minute Workout Today

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Try this 30-minute workout

For today’s #HealthyHabits challenge, we asked everyone to complete a 30-minute workout. What you do for those 30 minutes is entirely up to you, but if you’re struggling to come up with a workout, we’ve got you covered.

Today, we’re recommending you try out the FitStar Strava 26.2 workout. It combines all kinds of different moves that require no fancy equipment, so you can easily complete it at home, and it will take just about 30 minutes to complete. There are a number of FitStar Personal Trainer workouts that clock in around 30 minutes, so if this workout doesn’t sound like it’s for you there are other options for various fitness levels. You can use FitStar Personal Trainer either with their iOS app, or right on your desktop.

By working your way up to longer workouts and trying to complete small things each day, you’ll be working on making these workouts a habit.

Let us know how you did with today’s challenge in the comments!

5 Tips to Creating a Fitness Habit

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How to create a fitness habit

This week’s #HealthyHabits challenge is all about taking small steps to create a fitness habit. But sometimes, the intention to work out doesn’t quite last when you’re trying to wake up early to hit the gym, or do that yoga session after a long day.

So here are our tips on making sure you get in that workout you promised yourself you’d do:

  • Prepare the night before. By laying out or packing up your workout gear the night before, you have everything you need to make it easy to get out the door in the morning.
  • Tell someone you’re working out. Adding a level of accountability can help motivate you to get moving, even if you don’t want to. Who knows, maybe they’ll even want to join you!
  • Keep easy meals on hand. If you’re rushing out the door in the morning, or aren’t looking forward to a lengthy cooking process after working out at night, prepare ahead of time by keeping some easy-to-make meals around for workout days, like smoothies or pre-made dinners.
  • Work out before you sit down. If you prefer working out at the end of the day, make sure you get your exercise in before you start to relax. Heading to the gym on your way home from work or only stopping by home long enough to change into workout gear will help you keep your momentum going.
  • Pay for a fitness class. If you can’t make fitness work on your own, give yourself the incentive of having spent money on it. Having to pay for a fitness class ahead of time may help you get there often enough to kick-start your fitness habit.

 

And as a bonus, here’s Ultramarathon Man Dean Karnazes’ challenge to help you get out the door:

Sometimes the hardest part about going for a run is just getting out the door. Once you’re out the door and moving everything comes together. Here’s a challenge to automate the process.

Set a stopwatch for a 5-minute countdown. Push start & GO! Your challenge is to get all your running gear on, shoes laced and out the door in a race to beat the clock.

Having a challenge and a tight deadline before you can be tremendously motivating and energizing.

What do you do to get yourself to work out when you don’t want to? Let us know in the comments!

User Story: Nickie S.

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We love hearing from our community members who have found success working towards their goals. With Mother’s Day quickly approaching, we’ll be featuring stories from mothers balancing a healthy lifestyle with being a busy mom. Today’s story comes from Nickie S., who’s a mother of two boys and uses a Surge. You can send us your Fitbit story by going here.

Nickie S.

What is the greatest impact Fitbit has had on your life as a mother?

I work full time while juggling being a mum of 2 active boys (10 and 8yrs) and training for and competing in triathlons. My Fitbit really gives me a great picture of my activity throughout the week. I am always amazed how sedentary I could be during the week when at work. I could go from 20,000 steps a day on a Saturday or Sunday to only 5,000 steps on a weekday (outside of training).

It also really helps me monitor my energy and quality of sleep. It fascinates me how my resting heart rate is higher following intense exercise, but also following a restless sleep. Knowing this helps me to pace myself in how much I take on throughout the week. My fitbit gives me a better picture of my overall health and fitness.

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Fit 15: Try this workout today!

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Try this 15-minute workout!

In today’s Fitbit #HealthyHabits challenge, we asked everyone to do a 15-minute workout. If you’ve already set aside time to work out today, you’re already part-way there. But once you’ve made that time and committed yourself to working out, how do you decide what to do?

Many of you probably have a go-to workout, whether you power it out with free weights or have your elliptical routine down. But sometimes it’s fun to try something new. So if you’re looking for a 15-minute workout you can complete from the comfort of your own home, we encourage everyone to try the FitStar Fifteen! This session from FitStar Personal Trainer will walk you through fifteen moves you can complete in fifteen minutes.

By setting aside time to work out throughout the week, you’re well on your way to creating a healthy habit that sticks.

What did you do to complete today’s challenge? Let us know in the comments!

Fitbit Healthy Habits: Week 4

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Creating a healthy lifestyle is always worth it, but never easy. It can be tempting to try and tackle every unhealthy thing in your life all at once. But studies have shown that our willpower is finite, so trying to change too many of your habits at once will at the very least make you exhausted, and at most cause you to burn out on staying healthy earlier. So we’re challenging each and every reader with bite-sized daily tips in the Fitbit #HealthyHabits challenge!

Fitbit Healthy Habits: Week 4

We’re down to the fourth and final week of our Fitbit #HealthyHabits challenge, and this week we’re all about fitness. You can check out our previous weeks by going to Week 1: Stress, Week 2: Nutrition, or Week 3: Sleep. You can do the challenges in any order you like, and next week we’ll share all four you can print out at once.

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User Story: Sarah A.

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We love hearing from our community members who have found success working towards their goals. With Mother’s Day quickly approaching, we’ll be featuring stories from mothers balancing a healthy lifestyle with being a busy mom. Today’s story comes from Sarah A., who’s been using a Fitbit for over a year and is currently using a Charge HR. You can send us your Fitbit story by going here.

Read Fitbit user Sarah's story about how she stays active as a mom.

What is the greatest impact Fitbit has had on your life as a mother?

Fitbit has helped me in my journey to become a fit and healthy mother. In 2012 and 2013 I lost 18kg after being diagnosed with high cholesterol. High cholesterol comes with a risk of heart disease and stroke, and I knew I needed to make changes in my life. I got my diet under control and then started to exercise. I learned about the Fitbit Flex in 2013 and my husband surprised me with one for Christmas. I have now upgraded to a Fitbit Charge HR. My Fitbit helps keep me accountable and encourages me to get up and move as much as possible. We go for long walks as a family, have dance parties in the kitchen and I play with them at the park. They love having a more active Mum, and I love being able to keep up with them. They get excited when they see it buzz at 10,000 steps, and often tap it to see my progress.

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Catch Better Zzz’s by Trying Yoga Before Bed

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Yoga moves to try before bed

There are plenty of ways to wind down after a long day, but some work better than others at actually helping you get quality sleep. In today’s Fitbit Healthy Habits challenge, we’re asking everyone to try doing some yoga moves before bed. But does it really help?

Studies have shown that doing light yoga before bed actually helps with a number of sleep-related problems, from chronic insomnia to simply helping you fall asleep easier. Yoga helps your mind and body relax after the day and relieves some of the built-up stress that may keep you up at night.

Many online videos or DVDs you can buy include routines meant to be done before you head to bed, but here are just a few moves you can try:

  • Savasana: Lay flat on your back with your arms comfortably at your sides, close your eyes, and relax your body. Lay still and focus on your breathing for a few minutes.
  • Knee-to-chest hug: While still laying on your back, bring your knees to your chest and wrap your arms around them. Hold this stretch for about a minute.
  • Child’s pose: Start seated on your knees and bend forward at the waist with your arms stretched out above your head. Relax your upper body in this pose for about a minute, or find a length you’re comfortable with.

You can get started with the above poses, or try out FitStar Yoga‘s premium option to unlock “Before Bedtime”, which is specifically designed to help you get better rest.

What’s your favorite way to wind down at the end of the day? Let us know in the comments!

Sleep Tight: How to Make Your Room Sleep-Friendly

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How sleep-friendly is your room?

This week’s #HealthyHabit challenges have been focused around getting better sleep. Good sleep habits have been linked to better weight control and even an improved mood, not to mention giving you more energy to get out and exercise the next day, so it’s an important (and often overlooked) piece of your overall health.

Today’s challenge was to make your room sleep-friendly by lowering the temperature in your room. You don’t want to make it so cold that you can’t sleep, but studies have shown that being too warm can disrupt your sleep. A cool room and a comfortable bed is ideal, according to this Time article.

There are other ways to make your room sleep-friendly as well. Here are just a few actions you can do tonight if you want to turn your better place to get your rest:

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Not Sleeping Is Hurting Your Health

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Today’s blog post comes from FitStar, part of the Fitbit family. FitStar Personal Trainer and FitStar Yoga are two top-ranked apps that offer personalized video-based exercises. You can find more FitStar tips on the FitStar blog.

Not sleeping is bad for your health

Are you sleeping enough? A lack of shut-eye might just be the thing keeping you from reaching your health and wellness goals.

The average adult needs 7 to 9 hours of sleep each night. Get the right amount and you may find it easier to control your hunger and make nutritious choices. A study by Dr. Sanjay Patel, at Case Western Reserve University, found that those who slept 5 hours or less a night were nearly a third more likely to gain 30 pounds or more than women who slept 7 hours per night.

There are several factors that come into play here. The first is that sleep deprivation leads our bodies to actually change the way we regulate our appetite, which can cause us to crave more food. Additionally, tiredness decreases the likelihood of being active throughout the day. Sleep deprivation can also change your metabolic processing speed, slowing down how many calories you burn just doing basic daily activities.

Adequate sleep is linked to the regulation of two hormones – ghrelin and leptin. Ghrelin stimulates hunger while leptin suppresses it. Lack of sleep can cause an increase in ghrelin and a drop in leptin making you feel hungry and less satisfied throughout the day. Research also suggests that insufficient sleep promotes cravings for high-fat, high-carbohydrate foods so the combination of lack of sleep, increased appetite and lower energy to exercise all amount to a less than ideal situation!

How can you tell if you’re getting enough sleep? Listen to your body. Are you sleepy even after you’ve had a cup of coffee? Are you sluggish before lunchtime even though you’ve had a nutritious breakfast? Most Fitbit trackers can monitor your sleep and let you know when you could use a few more zzz’s.

Starting a new habit is difficult, but this one is worth it! Try powering down 30 minutes earlier tonight and each day this week. Before you know it, you will be sleeping longer and feeling more energized in no time. You’ll be glad you did.

What are some of your remedies for making sleep a priority? Share in the comments below! 

User Story: Angela M.

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We love hearing from our community members who have found success working towards their goals. With Mother’s Day quickly approaching, we’ll be featuring stories from mothers balancing a healthy lifestyle with being a busy mom. Today’s story is about Angela M., a mother of two and Fitbit Charge users. You can send us your Fitbit story by going here.

Fitbit Success Story: Angela M

How long have you been using your Fitbit tracker?

8 months 

Why did you choose your Fitbit tracker?

I chose Fitbit for its comfort, ease of use, design, and tracking features – all of which I love. My physical activity appears on my wrist using one button which makes it super easy to use. Having all my stats linked, recorded, and easily accessible on my iPad and iPhone is fantastic and allows me to easily check-in on my progress in-between my daily tasks as a working mum.

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