Small steps. Big impact.

THE FITBIT BLOG

The Best Time to Exercise to Lose Weight

| 2 Comments

The best time to exercise to lose weight

According to a recent study, the best time to work out may be right when you wake up. There is some evidence that working out on a completely empty stomach — or, as scientists call it, “in a fasted state” — prompts the body to burn more fat and potentially stave off weight gain, compared to exercising at other times.

read more

Fit 30: Try a 30-Minute Workout Today

| Leave a comment

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

| 3 Comments

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!

Fitbit Healthy Habits: Week 4

| Leave a comment

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.

read more

Stay Motivated at Home

| 24 Comments

Fitbit Zip

We’ve recently talked about how to make the most of your gym membership for those of you who are working on building up a gym routine. But while gyms can be extremely helpful as you work on tackling your fitness goals, they’re not for everyone. If that rings true, this post is for you.

There are plenty of ways to stay fit year-long without a gym, if that’s what you prefer. Here are just a few ways to help you stay on-track and work fitness into your home.

read more

Stay Fit During the Big Game With These Healthy Hacks

| 1 Comment

Who’s ready for the Big Game this weekend? Hopefully by now you’ve picked out your healthy snacks and are ready to go. But rather than spend all day on the couch missing out on all those sweet steps you could be taking, we want you to step it up this year.

We’ve created the below Game Day Hacks to help you stay active while enjoying the game! Click on the image to view it in full-size. And show us how you’re staying fit on game day by using #GameDayFit on Twitter or Instagram!

Big Game Fitness Hacks

Best Times to Hit the Gym [Infographic]

| 10 Comments

If you’re a member of a gym, you’ve probably noticed an influx of people in January, making it harder to find an available machine or a good period of time to use the squat rack. So we looked to see what the most popular gym times are to help you schedule your workouts! Click on the infographic below to view it full size.

Gym times infographic

Keeping Fit During the Busy Season

| 6 Comments

Walking up stairs

Between holiday preparations like shopping and cookie-baking, family time, and bad weather, there are so many excuses not to work out this season. In fact, December is the least active month of the year for Fitbit users! Unfortunately, this is also a time of year when we tend to overindulge in the sweets and eggnog. After all, we’re all going to get healthy next month, right? Wrong: if you’ve ever successfully completed a New Year’s resolution before, studies have shown that you’re in the minority.

We know you’re busy, but here at Fitbit we’re all about creating a lifestyle that works for you even when taking 2% of your day to get fit sounds like too much. So today we’re focusing on fitting in fitness wherever you can.

read more

Bouldering: Your Favorite New Workout

| Leave a comment

SONY DSC

Rocking climbing without ropes—sound intriguing? Bouldering is like climbing’s close cousin, less high-flying but equally demanding. And a heck of a lot of fun.

Your target is a short series of individual moves, laid out in a specific route. It’s physically challenging but also mentally tough; you’re always thinking a few moves ahead. Plus, you can boulder solo—no belayer needed.

Indoor bouldering gyms are a great place to start, but outdoor facilities are also popular. Still not convinced? Here are 5 great reasons to give bouldering a try.

  1. It’s a freakin’ workout. If you think 5-10 climbing moves will be a breeze, think again. Bouldering is a full-body workout…arms, shoulders, back, core and legs. Everything’s working. First-time climbers often over rely on arm strength, but properly utilizing core and legs is essential so you’re not taxing individual muscles.
  2. It’s as much mental as physical. Yes, after a few routes you’ll likely be physically taxed. But properly thinking out each route is essentially to success and stamina. Head to a bouldering gym and observe. You’ll find groups of boulderers conversing, pointing, and staring intently at the wall. This is pre-planning. Knowing where you’re next move will be is the key to completing a route without burning yourself out.
  3. Body positioning is key. Attacking the wall straight up and down is a bad strategy. Instead, keeping your body in a sideways position will help you with fluid motions and use less precious energy.
  4. Stay hydrated. Water is key. Keep your fluids near as you’ll need them. Believe it or not, two minutes on the wall will often max out your heart rate.
  5. Step up your resistance training. When you’re starting out, you may feel like you don’t have the stamina to tackle more than a few routes. And that’s OK. What can help is stepping up your strength and resistance training. Think pull-ups, push-ups, squats and planks—easy to do outside a gym and crazy effective in building a foundation for the wall.
  6. Don’t skimp on gear. Climbing is relatively low-tech. But grabbing a nice pair of climbing shoes is a solid investment. These will immensely help your wall positioning and movement, and keep your feet comfy enough so that you’re not worrying about foot pain or slipping. And you’ll want clothes allow for a full range of motion, and here cotton reigns supreme, holding up best against the abrasive surface of the wall.

What Type of Yoga is Right For You?

| Leave a comment

yoga

As a yoga newbie or even a seasoned yoga veteran, deciphering the studio schedule can be baffling. And that’s often an understatement.

Luckily, there’s a yoga class out there for everyone and every body. Here’s a quick guide (in order from active to mellow) to help you navigate the yoga maze. And don’t be afraid to experiment with different classes to figure out what type of class is best for you. You just might be surprised by what hooks you in.

Ashtanga:  Expect a similar sequence each class with vigorous and gymnastic transitions between poses. The origin of vinyasa/power/flow classes.

Vinyasa/Power/Flow: These terms are used interchangeably for sweaty and faster moving classes. Best for folks already familiar with the basic poses and who are seeking a workout.

Hatha: A garden variety term for yoga. Expect moderate to low intensity. A good class for beginners or folks returning to yoga. Hatha can be a great branching off point to more advanced classes.

Iyengar: Detailed, slow instructions, lots of props (blocks, straps, bolsters, etc.) and plenty of teacher demos. Great for students wanting to master or return to the basics.

Gentle/Therapeutic: Expect a mild and slow class with lots of time on the floor. Great for older, injured, or just plain burnt out students. A solid yoga reset…

Restorative: Wiped out and need a nap? In this class you’ll cuddle up on bolsters and get a serious recharge. And if you think you’re above a restorative class, think again—you’ll be surprised at just how much you need a reset every once in a while.

Prenatal: Great for anyone who is pregnant, prenatal yoga is a great way to prepare for childbirth and may even promote good health for a newborn baby.

Each teacher shares his/her own take on the yoga tradition, so these class descriptions are a general guide. Research teachers by talking to other students, asking the front desk staff, and reading the bios on the studio website. Remember each teacher writes his/her own bio so if a teacher’s language resonates with you, it could be a good fit. Your alchemy with a teacher will matter more than the type of class listed on the schedule. If you find a teacher, a time, and a location that works for you, you’ll soon get hooked!

Sadie Chanlett-Avery is a certified yoga and kettlebell instructor, as well as the in-house yogi at Clif Bar & Company here in the Bay area.