Small steps. Big impact.

THE FITBIT BLOG

How to Step Up on Fitbit Goal Day

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Step goal or bust

This Saturday, May 16th, is Fitbit Goal Day, and we’re not just asking you to beat your personal best step day – we’re asking you to crush it. So in between you getting out there and getting in steps however you’ve planned to, here are just a few ways to up your count just a little more.

  1. Park further away. Hopefully you’ll be walking instead of driving as much as possible, but if you do take the car, park further away than you normally would. You’ll be giving yourself some extra steps AND saving yourself the stress of circling the parking lot, trying to find a convenient spot.
  2. Step while doing chores. There are a lot of ways to turn housework into exercise. You can get more steps in by putting laundry or dishes away one at a time, stepping in place while you dust or cook, or simply deciding it’s time to vacuum instead of taking a break.
  3.  Take a longer route to the bathroom. Whether you’re out at the mall or home relaxing after a long day of walking, take a detour during bathroom breaks to add in a few extra steps.
  4. Walk/run in place while watching TV. We all need time to relax, but rather than stay on the couch during TV time, get up this Saturday and walk in place while you catch up on your favorite show. If you’re up for a bigger challenge, run in place during the commercials.
  5. Take the stairs. Rather than wait for an elevator, go and look for the stairs instead. You’ll get more steps while looking for them as well as going up. If no stairs are in sight, you can walk up an escalator instead and get more steps than you otherwise would have.
  6. Pace the room at the end of the day. If you’re close to reaching your goal but not quite there, don’t give up! Get up and start pacing until you have enough steps, and don’t let yourself sit down until you do.

Let us know what your plans are for Saturday – and how many of the above you already do on a regular basis – 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!

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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Fitbit Healthy Habits: Week 2

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Creating a healthy lifestyle is always worth it, but never easy. It can be tempting to try and tackle every 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’d like to challenge each and every reader with bite-sized daily tips in the Fitbit #HealthyHabits challenge!

Healthy Habits Week 2: Nutrition

Week 1 is already over in the Fitbit Healthy Habits challenge! If you’re a little behind, don’t sweat it: you can view last week’s challenges here. You can do these challenges in any order you like, or as often as you like: just save or print out the checklist and follow along at your own pace.

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Find Your Zen With These 7 Meditation Tips

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7 Tips for Meditation

We’ve just kicked off our Fitbit Healthy Habits series, and we’re excited for what the month will bring! To help out everyone hoping to get started with today’s challenge, meditate for 10 minutes, here are some tips to help you conquer day one.

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Celebrity Trainer Harley Pasternak Shares His Tips for Losing Weight and Staying Fit

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Harley Pasternak offers his tips on losing weight and staying fit

Harley Pasternak has been training some of the biggest celebrities in Hollywood for years. With the release of his latest book, 5 Pounds, we got the chance to ask him for a few of his top tips for losing weight and staying fit! We were also lucky enough to receive 20 copies of his new book that we’ll be giving away. Read on to learn what you can do to start getting fit today, and how to enter to win your copy!

What are a few things Fitbit users can start doing today to help kickstart their weight loss?

Don’t be afraid to get a little less efficient with your day. Park farther away from the entrance to the grocery store. Take your dog around the block rather than just letting her out in the back yard. Take your groceries inside in three trips instead of one. Shovel your walk instead of using a snowblower.

One thing I like to do is to make plans for walking coffees with my friends. And I have an earpiece for my phone so I can make my phone calls while I’m moving.

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How To Pack Your Lunch Like a Health Pro

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Healthy lunch

When it comes to lunch, it can be all too easy to throw a bag of chips and a PB&J into a bag and call it a day. Or to run next door to grab an 800-calorie sub instead. In the mad dash to get out of the house in the morning, adding one more thing to the routine can seem like too much.

But eating a healthy lunch doesn’t have to be such a chore. Here are just a few nutritious substitutions you can make for a hearty, healthy lunch.

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Rocco DiSpirito’s Top Nutrition Tips

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Rocco DiSpirito integrates Fitbit into his new cookbook

We’re just about to wrap up our #CookYourButtOff giveaway, where we’re giving away 25 copies of Rocco DiSpirito’s new book on Twitter! Things are coming to an end tomorrow, but since March is Nutrition Month we managed to ask Rocco for some of his top nutrition tips.

If you aren’t one of the lucky winners of Rocco’s new book, you can also buy a copy now. Every recipe in the book includes a barcode that you can scan with the Fitbit app to automatically add the recipe’s nutritional information to your Fitbit food log. Pretty cool, right?

In the meantime, check out Rocco’s nutrition tips below:

What are your top three nutrition tips?

1. Make eating a conscious process vs an unconscious one. If you are in the habit of craving and indulging, you are an unconscious eater. To eat consciously is like spending money consciously: you evaluate the pros and cons and make a decision that’s good for you vs bad for you. Once you learn the art of impulse control you will begin to make healthier choices.

2. Like that awful boyfriend or girlfriend you finally got rid of after years of tolerating them, toss out all forms of sugar. Disrupt your pantry and throw away anything that is made with added sugar.

3. Give up fast food in a hurry. Choose “better for you” options like cooking for yourself or fresh salad bars so you control what you eat.

What are your favorite healthy things to snack on?

Hazelnuts, dark chocolate, apples, and veggies and hummus!

What are your tips for not overeating?

Eat more food. Eat every three hours. If you eat more frequently you tend to eat less at one sitting. Don’t allow yourself to ever feel hunger.

Activities to Keep Your Heart Healthy

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Since February is American Heart Month, we’ve teamed up with the American Heart Association to bring you heart-healthy tips all month long!

Woman walking a dog

A lot of times, when it comes to fitness we’re focused on a very narrow view, like the numbers on a scale or the calories in our dinners. But when it comes to heart health, there’s more to it.

We asked board-certified cardiologist Tara Narula, M.D., to share her top recommendations for heart-healthy activities:

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Harley Pasternak’s Tips for Mixing Up Your Fitness Routine

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working out

In every season, it’s great to work on creating healthy habits that stick! The thing to be careful about with habits, however, is to make sure your new routine doesn’t become boring over time. To help you shake things up and keep things fun, we asked celebrity trainer Harley Pasternak for his tips on mixing up your workout:

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