Even Jens Voigt Broke His Golden Rule Once–Here’s His Comeback Story

Looking for a good laugh? You’ve come to the right article. Read on for a chuckle taken at my own personal expense (and I don’t recommend trying this at home). It all started on August 17, when I broke my own rule. If you’ve read some of my previous Fitbit posts, you’ve likely heard me talk about this rule as it has become a common mantra of mine. What’s the rule, you ask? To prepare, to not overestimate your fitness and to be reasonable with goals when you ride your bike.

The Backstory

So, what happened? For the past five years, there’s been a bike ride in Wisconsin called the Ride Across Wisconsin. For the first four years, it always started in Dubuque, Iowa, right on the border. We would start at 6AM, cross the mighty Mississippi River, and, within a mile, we were in the “Forward” state. We would then follow the southern border until we finished 175 miles (280km) later in Kenosha, right on Michigan Lake, which is about 60 miles north of Chicago.

In my first year, I had no worries as I had some leftover fitness from my days as a professional cyclist under my belt. Fast forward four years, though, and participants started to complain about always having to ride the same route. Personally, I didn’t mind as it had become a tradition for me. Anyway, the organizers ended up changing the route, and the distance jumped up to a whopping 225 miles (345 km), to be done in just one day. 

They did offer a two day ride option, but of course that was out of the question for me. The ride now started in Lacrosse, Wisconsin, right on the border to the neighboring state of Iowa and would finish 225 miles later in Green Bay, which is also located on the shores of Lake Michigan.

The Circumstances  

 The joke really begins now with my preparation and training for this 225 mile bike ride, or should I say, my nonexistent preparation—something I knew would hit me hard in the end.

Before the Wisconsin race in August, I was working as a commentator for NBC at the Tour de France in early July. Besides squeezing in one short bike ride with my wife a few days before my departure date, I spent time with my family, having ice cream and visiting the little adventure farm close to Berlin. Needless to say, I hardly touched my bike that weekend.

While at the Tour de France, we spent most of our days driving in the car to the stage finishes. Not to mention space was limited, so I opted to bring my running shoes instead of my bike (wanting to avoid the headache if it got damaged during transport as well). So yes, you guessed it! I was bike-less for the whole three week duration of the Tour de France. 

To really express to you how unprepared I was for this race, my children’s summer school holiday and my parents’ “Golden Wedding” or 50-year anniversary, fell almost exactly on the same dates as the Tour de France. So we decided to have a little city trip before the Tour began to celebrate that included no training for me at all.  While working at the Tour de France, my family came to visit me; immediately afterwards, we headed to Paris, then London for another week. 

So now we are at a grand total of 6 weeks with no training. With only two weeks left until the big Wisconsin race, I didn’t panic. Instead, I kept my cool and celebrated my wife’s birthday, which has a zero bike-riding policy. 

This brings me to my final incident. Sadly, we had a true tragedy rock our family. Our beloved dog, Bella, was struck and killed in a car accident. The final weeks before the race were spent healing with my family and taking care of our kids. The last thing I thought about was hopping on my bike.  

Finally, my travel day came and just when I didn’t think anything else could get in between myself and this race, my usual bad luck with air travel pulled through. After my flight from Newark to Madison was delayed, I didn’t get to bed on Friday until around 2am, which was followed by a  3:50am wake up call with the race starting at 5am. 

The punchline: In the seven weeks leading up to this epic 225-mile ride, the only time spent on my bike was a short ride by myself and two tours with my wife, which was about equivalent to  40 miles in seven weeks. 

The Aftermath 

I had officially broken my own rule—the golden rule I’ve been preaching to all of you folks for years now. Fortunately, I still made it to the end using some muscle memory, being already familiar with physical pain and my determination not to give up. However, victory didn’t come at an easy price. I had a crisis every 30 or 40 miles that involved  cramps, a sore butt and back, legs running on empty, and an upset belly from all the sugary drinks and high-energy food I had been consuming. I was in a terrible shape without an appetite for about three hours. It got to the point where getting into a crash, breaking my collarbone but getting to ride in the back of an ambulance, seemed less painful. My point is, I broke my golden rule and paid the price. 

The Takeaways

I did, however, follow some advice that helped me get through, which includes meeting then riding with new friends, eating and drinking enough, stopping at each rest stop, staying positive, and breaking every challenge down to a manageable portion. All in all, it took me 13 hours and 21 minutes to complete the 225 miles, finishing with the first third of the 950 starters. It was quite the adventure, pushing me to my limits—not only physically but psychologically. I was very proud but I rode myself completely into the ground that day. 

So, for me, always preparing and not repeating  the same mistake again is on my list of New Year’s resolutions. What’s on yours? 

The post Even Jens Voigt Broke His Golden Rule Once–Here’s His Comeback Story appeared first on Fitbit Blog.

source https://blog.fitbit.com/jens-voigt-golden-rule/

Home For The Holidays: Ways To Get Your Family Up And Active

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The holidays can be a tricky time for athletes. Not only are regular routines completely upended by travel, parties, and other commitments, but weather (at least in the Northeast) can start getting in the way of our favorite outdoor activities. And then there’s family.

Unless you’re from a long line of athletes, you’ve probably heard one of the following at least once (or a thousand times) from various parents, siblings, or cousins: “Can’t you skip the gym today?” “You’re going to run how far?” “You’re making me feel guilty.” “You’re crazy!” And let’s face it: Most people, whether they’re family or not, see the holidays as a time to eat, drink, and be merry. In other words, you’re expected to sit back, relax, and “stop all that sweaty nonsense.”

But these things are not mutually exclusive. You can enjoy family time and still get your heart rate up. In fact, since the holidays are all about family time, the best way to do this is to get your family involved in some active pastimes. The more of your family members you can get on board, the easier it will be to stick to a healthy routine. Therefore, here are some indoor and outdoor activities that, with a bit of luck and some loving prompting, can get the whole family up and moving during the holidays.

Indoor Activities

Video Games: At first, this may sound like sedentary activity, but if you have a console that supports them, there are a number of video games that can get people off the couch. Dance Central (Xbox One), ExerBeat (Nintendo Wii), Everybody Dance (PS3), Dance Dance Revolution II (Nintendo Wii), and Just Dance 4 (Nintendo Wii, Wii U) will not just get the (dance) party started, but can feed folks’ competitive nature, too. Then, if you want to ratchet up the competition, Mario Tennis Aces (Nintendo Switch), Kinect Sports Rivals (Xbox One), and Sports Champion (PS3) offer a variety of “sports” that can make you work up a sweat!

Traditional Games: If you’re not as into tech, there are several more traditional games that can double as physical activities, too. Twister is a fun and simple game where the “board” is a mat on the floor, and you follow color-coded “right hand, left foot” instructions. (Spoiler: by the end, everyone’s limbs wind up in a tangled heap. Laughter usually ensues.) For something a tad less physical, a game like charades is all-inclusive, forces you out of your chair, and everyone—regardless of athletic prowess—can get in on the fun.

Scavenger Hunt (or Hide-and-Seek): A scavenger hunt is a great way to get people roaming around the house, and the more competitive your family is, the more you’ll have to hustle to win. You can hide things in advance, Easter egg hunt-style, or you can make it more of an “I Spy” game by giving everyone a list of item categories they need to locate within the house and having them take photos of what they find (e.g., a liquid used to clean, something alive and green, a piece of furniture with three legs). Alternatively, if you have limited prep time or will be engaging very young kids, just make it a straightforward game of hide-and-seek.

Bowling: Bowling is a great way to get your kinfolk out of the house if the cooks need time and space to work or people are simply getting stir-crazy. It’s fairly inexpensive, and everyone gets the chance to move their body, while still spending quality time together.

Outdoor Activities

Take a Walk: If you don’t mind the cold—or live in a climate where it doesn’t get as cold—the easiest way to get the family out of the house is to take a walk. If your neighborhood has sidewalks, you can just step out your front door and stroll around the block, and if you have kids, you can pick a destination like a local park. The nice thing about taking a walk is that most, if not all, of the family can participate. Plus, you can do this before eating, after eating, or both!

Sledding: Feeling a little more adventurous? Have little ones in tow? Go sledding! This, of course, only works if there is snow on the ground and if you live near some sort of hill, but if the conditions are right, sledding is an incredible cardiovascular activity. When else will you successfully convince children, much less yourself, to march up the same hill over and over again?

Ice Skating – Another fun wintry activity to do with kids is ice skating. It’s less messy than sledding, and is typically fairly inexpensive. Just make sure you check the schedule at your local rink, because around the holidays, it might be closed or have limited hours.

The post Home For The Holidays: Ways To Get Your Family Up And Active appeared first on Fitbit Blog.

source https://blog.fitbit.com/home-for-the-holidays/

Best Easy But Delicious Preparation For Winter Squashes

Winter squash: It’s more than just a festival fall centerpiece for your tablescape. This gourd-eous veg doesn’t have to be a struggle to prep and cook. Pass up on pre-cut butternut squash in stores and learn these easy methods for all the commonly found squash you see in stores during the fall and winter months, with no special equipment required.

Before jumping into the varietals, it’s important to note that most winter squash can be either steamed or baked. Applying wet, steamed heat to the squash is best for things like purees (“mashed squash”), casseroles, soups, and spaghetti substitutes. Dry oven heat will caramelize the flesh of the squash, yielding crunchy-on-the-outside, tender-on-the-inside pieces that can be tossed into salads, grain bowls, or pasta, or served alongside dipping sauces like pesto. 

Though all winter squash can be cooked either way, some squash, like spaghetti and kabocha, are best in steamed applications, because they aren’t as structurally robust as others, like butternut. Before taking any winter squash home, be sure it is firm all around with no soft spots or mold on the stem. Some squash can have rough imperfect patches. Those are okay and shouldn’t impact the flavor and quality of the flesh underneath the skin.

Acorn Squash. This acorn-shaped squash has a forest green exterior and orangey-yellow flesh with a nutty taste. Because of the strange shape, it’s easiest to cut this squash into wedges, scrape out the seeds, and roast it in the skin. Rub 1 tablespoon of extra virgin olive oil on the skin and flesh of the wedges, followed by 1 teaspoon of salt. For a little sweetness, sprinkle 2 teaspoons of maple sugar on the fleshy parts. Scatter on a rimmed sheet tray lined with parchment paper or a silicone baking sheet, like a Silpat. Bake at 400 degrees for 30-40 minutes, or until fork tender. Flip halfway to caramelize evenly on both sides.

Other Recipe Ideas: Stuffed Acorn Squash With Turkey Sausage & Cranberries

Butternut Squash. The king of winter squashes, butternut squash can shape-shift like no other. This squash has a beige exterior and vibrant orange interior. Because of its smooth shape, it’s easy to cut off the ends and peel the skin. Remove the seeds, then dice it into 1-inch pieces before steaming it or roasting it similar to the directions above. You can also spiralize it into “bootles,” or butternut squash noodles, and saute until tender, about 10 minutes. 

Recipe ideas: Curried Butternut Squash Soup With Spiced Pepitas, Roasted Butternut Squash Salad With Brussels Sprouts & Maple Dressing, Veggie Tacos With Butternut Squash, Kale & Pepitas, Fall Panzanella With Pears & Cranberries, Butternut Mac & Cheese, One-Pan Chicken & Boodles 

Delicata Squash. Ribbed delicata squash has a golden hue with green stripes running parallel to its ridges. Unlike most winter squash, the skin is usually delicate enough to eat, as the name implies. Cut it in half lengthwise, removing the ends and the pulpy seeds, then slice into ½-inch half moons. Roast it similarly to the acorn squash, only reduce the cook time to 20 minutes, flipping the semi-circles halfway through the cook-time. 

Recipe Ideas: Quinoa Bowls With Eggs & Avocado

Kabocha. The exterior of Japanese kabocha squash appears wart-y and dark green, like something out of a fairy tale, and the interior is a striking bright orange. The flesh breaks down really quickly when it’s cooked, so it’s best in stews. Peel the exterior, scoop out the seeds, and chop it into 1-inch pieces. Roast it similarly to the acorn squash directions above, for about 20 minutes, or steam over the stovetop for 20 minutes. 

Recipe Ideas: Quinoa Salad With Kabocha & Feta

Spaghetti Squash. This unique squash resembles a bright yellow oblong orb. As the name implies, the flesh of the squash can be scraped with a fork to transform into spaghetti-like strands. The easiest way to prepare it is to pressure cook the entire squash in an Instant Pot. Add 1 cup of water to the bottom of the Instant Pot insert, followed by the metal trivet. Then add the squash, lock the lid of the Instant Pot, and pressure cook on high for 25 minutes, then release the pressure immediately. followed by a quick release. Cut the squash in half, scoop out the seeds, then scrape out the flesh using a fork. The squash can be dressed with olive oil, salt, and pepper. Then top it with your favorite pasta sauce. 

More Ideas: How To Put Pumpkin In Everything This Fall

The post Best Easy But Delicious Preparation For Winter Squashes appeared first on Fitbit Blog.

source https://blog.fitbit.com/winter-squash-prep/

5 Preparation Do’s and Don’t For Your First Half Marathon

We all have our reasons for running a half marathon, whether it’s on our own or otherwise. Maybe you’ve been persuaded into signing up for your first race,  just to have your training buddy bail on you last minute. Maybe running a race has always been on your bucket list. Or maybe you’re ready to finally see what the marathon hype is all about. Whatever the reason, you blinked and suddenly race day is just months away and you can’t believe people willingly pay money to do this. (Or maybe that was just me?)

Well fear not, dear first-timers, I’m happy to report that I recently ran my first half marathon and lived to tell the tale. Now, I’m sharing some personal do’s and don’ts I learned along the way to running 13.1 miles in just over two hours. 

DO make a training schedule. Whether your goal is to hit a certain time or to just simply cross the finish line, a training schedule is necessary for any type of marathon. Make one that suits you, your fitness level, and your schedule. Once you get in the groove, it’s smooth sailing to race day! 

DO change up your training route. Taking different routes and mixing up the scenery can not only keep you motivated, but it’ll help you test out different terrains and elevation levels. Research local parks, trails, and tracks in your area and start covering ground.

DON’T get discouraged if it doesn’t seem to be getting easier. If it’s getting easy, this probably means you need to be running longer and harder. If not, stick with your pace and believe in yourself. Come race day you’ll be hyped on adrenaline and your fellow runners will keep you energized!

DO track progress. Every time you finish a run, track it on your Fitbit app or mark it off on your calendar. It’s so satisfying seeing race day get closer and closer!

DON’T switch sneakers for race day. Known fact—never run a marathon in sneakers you haven’t trained or broken in. That’s a recipe for blisters, aches, and foot pain. 

DO test out your race day outfit before the race. Your race day outfit is more important than you think it is, and it’s even more vital to test it out beforehand. Unsupportive socks, an itchy sports bra or loose shorts is enough to slow anyone down. Test out all your options to make sure you’re race ready. Remember, you only run your first half marathon once!

DON’T do a long run days before your race. The last week before your race should be dedicated to resting, stretching, and conserving energy. Light workouts and short runs are recommended, as you also don’t want to risk an injury when you’re in the home stretch!

DO create a playlist. There’s nothing like some of your favorite tunes to get you totally amped up before and during your marathon. Be sure to create a playlist that has a running time that’s as long or longer than your expected finish time. This way it can play on a loop, you can keep jammin’, and you won’t have to take out your phone to change the song mid-stride.

DON’T get overwhelmed by all the people. Walking up to the starting line with hundreds of people can feel a bit like a game of frogger as you weave your way through other participants. However, once you get going, the crowd breaks up and what seemed so intimidating at first becomes a huge part of what actually keeps you going. Your fellow runners will keep you driven with an inspiring sense of camaraderie. Not to mention, so many of the runners’ families come out to support with clever and witty signs. The one that rang most true, and made me crack a smile even though I felt like my legs might give out, read: “No one made you do this!”

The post 5 Preparation Do’s and Don’t For Your First Half Marathon appeared first on Fitbit Blog.

source https://blog.fitbit.com/half-marathon-tips/

A Butternut Squash And Kale Salad Recipe You Can Really Get Behind

This simple gluten-free and vegan salad recipe will help you get your greens joyfully. Go for the “shock-and-blanch” culinary technique when preparing your kale, and you’ll never look back. If you boil the kale quickly in salt water, then transfer it into a bowl of ice water to halt the cooking, the tender results are worth the extra effort. They can then be dressed just like regular salad greens, but you won’t hurt your jaw trying to break them down.

Kale tends to be an astringent, bitter vegetable even when it’s cooked, so it needs something on the sweeter side to balance it out. Enter butternut squash, which caramelizes ever so wonderfully in the oven. 

Additionally, the salad dressing is not to be overlooked. Pomegranate molasses has a savory, sweet-tart flavor unlike any vinegar. Though it seems like a strange ingredient, most health food stores carry it. If not, pomegranate juice can be substituted. You might be delighted by how often you end up compulsively whisking together this lemon-EVOO-pomegranate dressing over a standard balsamic. It’s not as acidic and alarming to your taste buds, but rather will compel you to help yourself to another scoop because it’s so tasty.

Roasted, salted pistachios add that bit of crunch the salad needs to keep it texturally interesting. A small amount of dried fruit like cherries, raisins, or figs work really well with this salad too. And then, there’s the added benefit that this salad actually keeps. If anything, an additional day of marinating in the pomegranate-lemon dressing improves the flavor. 

INGREDIENTS:

1 small butternut squash, peeled, seeded, and diced into 1-inch pieces

3 tablespoons extra-virgin olive oil, divided

Kosher salt

1 head curly kale, stems and leaves chopped 

1 shallot, cut into a small dice

1 lemon, zested and juiced

1 tablespoon pomegranate molasses or 3 tablespoons pomegranate juice

4 ounces (115 g) pistachios, chopped

INSTRUCTIONS:

Preheat oven to 400°F (200°C). Thoroughly rub 1 tablespoon olive oil and about ½ teaspoon kosher salt onto butternut squash cubes and scatter on a parchment paper-lined rimmed baking sheet. Roast for 20 minutes, or until fork tender and caramelized on the outside. Flip squash once during baking. Allow to cool. 

Meanwhile, bring a large pot of water to a boil. Salt it liberally. Separately fill a large bowl with ice and water for an ice bath.

Blanch kale in boiling water until tender, about 30 seconds to 1 minute. Quickly drain in a fine mesh sieve and shock in the ice bath. Massage kale so all hot pockets are thoroughly cooled. Remove from ice and use your hands to squeeze out excess water. 

Combine 2 tablespoons olive oil, shallot, lemon juice and zest, and pomegranate molasses and whisk together. 

Toss dressing with the kale. Salt to taste, if necessary.

On a large plate, make a bed of the kale. Top with butternut squash and pistachios. MAKES FOUR SERVINGS.

Nutrition Facts (Per Serving): 

Calories 340

Protein 9 g

Total fat 24 g

Saturated fat 3 g

Cholesterol 0 mg

Carbs 29 g

Fiber 7 g

Total sugars 8 g

Added sugars 2 g

Sodium 260 mg

The post A Butternut Squash And Kale Salad Recipe You Can Really Get Behind appeared first on Fitbit Blog.

source https://blog.fitbit.com/butternut-squash-kale-salad/

Here’s Why It’s So Hard To Get Out Of Bed On Winter Mornings

It’s not just you; there’s scientific research on why it is harder to get out of bed in the darker, colder months. Discover the physiological ways your body, brain, and environment are stacked up against you when it comes to leaving bed on winter mornings.

Your room is so dark. You want your bedroom to be dark to help you fall asleep, but now that dark room makes it harder to leave bed in the morning. “If it’s still dark when you wake up, your melatonin production will not stop as easily, making it difficult to wake up,” says Terry Cralle, RN, Clinical Sleep Educator. “Exposure to light early in the day provides feelings of wakefulness, alertness, and energy.” You’re also missing vitamin D from the sun in the winter. “Lower levels of vitamin D can also impact serotonin production in the body, which affects our sleep-wake cycle and mood,” says Cralle. Chat with your doctor about whether you should take a vitamin D supplement.

Your melatonin production has changed. Your body produces the sleep hormone, melatonin, as it gets darker out, setting you up to fall asleep at night. But since you’re not exposed to the early morning light in the winter—a cue for the body to stop melatonin secretion—it’s harder to wake up in the morning. “Melatonin is produced for a longer time in winter when the nights are long,” says Cralle.

Your room is cold. No one wants to get out of bed on frigid mornings. “One physical reason is that colder temperatures are conducive for sleeping, since the body’s internal temperature drops as it prepares for slumber,” says Cralle. Have your heat kick on about 15 minutes before you wake up to make it easier to ditch the comforter.

You’re lethargic and moody. Vitamin D also helps stabilize mood, so if you’re not getting enough of this vitamin through natural sunlight or a supplement, you may be feeling grumpier and tired all season long. Feeling down, unmotivated, and having sleep problems could be indicators of seasonal affective disorder (SAD) and something to talk to your healthcare provider about.

You’ve been ditching your workout. “One of the things that really affects our sleep is exercise,” says Cralle. Exercising during the day is very important for sleep. If exercise falls to the wayside during the winter months, that’s going to lead to poor sleep at night, and you’re going to be less alert, less energized in general, and have a harder time waking up if you didn’t sleep well the night before.

Working out in the winter will take an adjustment, but you have to reframe it. Remember how great regular exercise makes you feel and how it helps you improve sleep at night. If you used to be an outdoor morning runner, you may have to run inside on a treadmill at that time, or, go out during lunchtime or the afternoon. “If you can tie in exercise and sunshine together, that will help regulate your body’s natural clock, so you feel more energized during the day and sleep better at night,” says Cralle.

How to Motivate Yourself to Leave Bed on Cold, Dark Winter Mornings

Use a natural sunrise alarm clock: These wake-up light alarm clocks work by gradually increasing in brightness over a preset time before going off and can make it easier for some people to wake up.

Put your alarm on the other side of the room: We get it; getting out of your cozy bed is one of the hardest parts. “But if you hit your snooze button a few times in the morning, you’re playing mind games and screwing up valuable sleep time,” says Cralle. If your alarm is blaring and it requires you walking a few feet to turn it off, you might be less likely to return to bed. Take it one step further and place the alarm next to workout clothes you set out the night before as a reminder of your intentions to exercise.

Sign up for a morning workout class and prepay: For many of us, losing money is a big instigator to ensure we’re following through on earlier commitments. Sign up for a morning workout class that will charge you whether you show up or not. It can be a great motivator to leave bed.

Keep warm slippers or socks nearby: It’s tough to set foot on a cold floor, so make the transition out of bed easier by easing into warm, cozy slippers, or fuzzy socks as soon as your feet hit the floor. Also note that wearing socks to bed might help you fall asleep faster, too.

Open curtains or blinds to let natural light in: “Morning light in the first part of the day helps keep your body clock in sync and makes it easier to fall asleep at night,” says Cralle. If it’s not light at that hour where you live, you might want to use a light box to get some crucial vitamin D and reap mood-boosting benefits of light therapy.Chug water: Keep a large water bottle by your bed and start drinking as soon as you wake up, or at least before your first cup of coffee. “Drinking water as soon as you wake up will help stimulate the body and help you stay awake,” says Cralle.

The post Here’s Why It’s So Hard To Get Out Of Bed On Winter Mornings appeared first on Fitbit Blog.

source https://blog.fitbit.com/winter-motivation/

Tackle Brain Fog With These Helpful Tips

Most of us are familiar with the dreaded afternoon slump. You know, that time of the workday, usually taking place between 2 and 3PM, when our eyes cloud with exhaustion and we hunch over our desks and to-do lists, asking ourselves repeatedly, “Why?” Okay, so we’re being a little dramatic. It’s true, however, that a constant sense of exhaustion is all too pervasive in today’s world. 

That said, you might not be as familiar with how the oft-cited cause for that exhaustion, also known as “brain fog,” differs from the afternoon slump. To begin with, one is a normal biological experience, something that occurs about seven to nine hours after waking up; the other, not so much. 

In order to tackle brain fog, we first need to understand it, as well as what typically causes the cognitive impairment. That’s why we talked to Dr. William Cole, a leading functional medicine expert and doctor of chiropractic, for his insight on brain fog and what its potential causes might be—because it may be fairly prevalent today, but that doesn’t make it normal.    

First, what exactly is brain fog, and how does it differ from the afternoon slump?

As a society, we tend to throw around the term “brain fog” in a fairly casual manner. Despite what you may have heard about the term, it is not a medical condition in and of itself. Brain fog can be caused by a number of lifestyle factors; it can also manifest as a symptom of a medical condition or illness, or even as a side effect of certain medications. 

And yes, it differs from the slump in clarity and energy that we tend to fight off with an extra cup of coffee around 3PM. “Brain fog is something that is more or less a constant presence in your everyday life, whereas the afternoon slump is centered around that particular part of the day,” Dr. Cole shares.  

“Even though some people may experience feelings of fogginess along with that afternoon slump, brain fog is a specific problem that someone can have without ever experiencing an afternoon slump, and vice versa,” he continues. Possible symptoms include decrease in memory and mental clarity, lowering of focus and concentration levels, and a sense of confusion and fatigue, among others. According to Medical News Today, potential causes for brain fog may include multiple sclerosis, fibromyalgia, lupus, Chronic Fatigue Syndrome (CFS), and more. 

It’s important to note that not all the causes for brain fog are serious medical conditions. Again, a host of lifestyle factors affects how seriously brain fog might affect you, including age, hormonal changes (like menopause for women), poor diet or sleep, physical inactivity, and others. 

Let’s take a look at how Chronic Fatigue Syndrome and inflammation, two major potential causes of brain fog, can affect brain function. 

How does Chronic Fatigue Syndrome factor in? 

Studies show that brain fog can also be caused by biological illnesses like Chronic Fatigue Syndrome, so please be sure to see a professional if your symptoms continue for a prolonged period of time or if they should worsen. 

Are you curious how CFS affects brain function? Us, too. “To really understand CFS and brain fog, we need to look at the origin of CFS—the brain,” says Dr. Cole. “Your brain instructs your adrenal glands through a web of communication called the HPA axis. This system is responsible for releasing various important hormones, including cortisol, your body’s stress hormone. Ultimately, CFS occurs when there is a dysfunction of your brain’s communication with your adrenals.” 

He continues, “This dysfunction creates an imbalance in cortisol, causing it to be high when it should be low, and low when it should be high.” This then affects the body’s waking and sleep patterns, which explains the pervasive lack of both mental and physical energy that accompanies it.  

What about inflammation?

This 2015 study posits that “inflammatory molecules secreted in the brain could contribute to [certain neuropsychiatric diseases] possibly including brain ‘fog.’” But we still don’t know what really triggers inflammation in the brain, although some say that chronic inflammation can be caused by unhealthy lifestyle habits.  

“Research is just starting to scratch the surface on our understanding of inflammation and how it affects the various areas of our body, including the brain,” Dr. Cole says. “Since CFS and brain fog are such common symptoms, people have just equated it to a side effect of their busy lives or just a part of getting older. But the more we learn about the body, the more we understand that just because something is common doesn’t make it normal.” 

Brain inflammation is rare, but if you’re concerned with lowering your body’s inflammation levels in general, discuss testing options with your doctor. 

There’s no simple fix, but you can also try following the Mediterranean diet, which is high in anti-inflammatory foods like fruits and veggies, whole grains, fish, and healthy oils. If you’re not sure where to begin, check out our Mediterranean meal plan to start you off on the right foot. 

Change your diet

Brain fog is also linked to poor diet, and in some cases, deficiencies such as low iron levels. A 2013 study published in the journal Nutrients showed that higher levels of body iron (achieved through upping protein intake at lunch), had significant effects in benefiting memory, attention, and cognitive performance. 

You already know that nixing highly processed foods from your diet is a huge step forward for your overall health and wellbeing. Stepping away from your desk and enjoying a protein-packed lunch can improve your brain power throughout the rest of your workday, too. 

Boost brain function with better sleep   

According to a 2013 study, the most common reported triggers of brain fog are fatigue and lack of sleep. So, if you’re feeling particularly foggy, try taking a quick nap. 

Of course, we’re not suggesting that napping is a cure for a serious illness like CFS. Naps do, however, help to improve mood and alertness—just be sure to cap it off at 20 to 30 minutes. Any longer than that, and you’ll likely feel groggy.  

Don’t have time for a nap? Set yourself up for success by improving your sleep hygiene. According to the National Sleep Foundation, sleep hygiene is “a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.” Try revamping your bedroom into a sleep sanctuary to improve your chances at nabbing more restful ZZZ’s. You can absolutely boost your brain function by getting more (and better!) sleep. 

What may potentially trigger your symptoms is unique to you

“Every person’s biochemistry is unique and therefore what our symptoms are, and what specifically triggers our symptoms, is going to be individual to each person,” Dr. Cole shares. “To what degree [you might experience these triggers] is going to be unique to you. Your individual tolerance to each of these stressors may be different than someone else, but you can always work on minimizing these triggers in your life.” 

As you can see, there are multiple reasons why you may be fighting the good fight against a foggy brain—and plenty of ways to go about doing so. 

The post Tackle Brain Fog With These Helpful Tips appeared first on Fitbit Blog.

source https://blog.fitbit.com/brain-fog-tips/

Yoga Poses That Will Help You Keep Your Zen This Holiday Season

With so much going on this time of year—from holiday parties to shopping trips to visits with family—it can be tough to squeeze in some yoga. But now is exactly when you should be doing it. “Yoga alleviates stress, relieves muscle tightness, and eases mental tension,” says Anita Perry, yoga instructor and author of Yogaminute. “It’s all about being mindful of your breath, which helps release hidden tension everywhere from your neck and shoulders to your jaw and hands.” In other words, your stress about complicated family dynamics or gift giving anxiety will suddenly seem a lot more manageable.

And good news for people with packed schedules: While taking an entire hour-long class designed around relaxation, like yin yoga or restorative yoga, is amazing, even just a few minutes can help. “A minute spent relaxing your body, focusing on your breathing, and setting an intention for the day really resets your brain,” Anita says. Looking for a few specific moves to help you feel as zen as possible this time of year? These six are a great place to start:

Child’s Pose: This pose helps relieve tension in your lower back and feel more grounded. To do it, start on all fours, then sit back onto your feet while lowering your forehead to the ground and reaching your arms out in front of you.

Rabbit Pose: From Child’s Pose, stretch your hands toward your feet and try to hold on to your heels. At the same time, arch your back and touch the crown of your head to the ground.

Thunderbolt Pose: From a kneeling position, sit back on the soles of your feet. Keep your spine straight and place hands on your knees. Stay still and focus on your breathing.

Standing Forward Bend: “When you lower your head below the heart, it brings oxygen and blood to the brain and helps you feel less stressed,” says Anita. From a standing position, bend forward at the hips while lengthening the torso. Reach your arms toward the floor or, if you can’t reach the floor, grab your elbows with the opposite hands and let them hang.

Standing Side Bend: From a standing position, extend both arms overhead with palms facing each other. Hold on to the right wrist with your left hand, then pull the arm to the left while gently bending in the same direction. Repeat on the other side.

Mountain Pose: This pose has you just standing still, but it requires a lot of thought. Position your feet so you feel the earth underneath them, stay nice and strong through your legs, pull your belly button into your spine, lift up through your torso and chest, drop your shoulders, and keep lifting through the crown of your head. From there, focus on your breath moving from the top of your head down to your feet and back up in a circular motion. “The best part is you can do this pose anywhere, in line at the grocery store even, and nobody knows what you’re doing,” says Anita.

The post Yoga Poses That Will Help You Keep Your Zen This Holiday Season appeared first on Fitbit Blog.

source https://blog.fitbit.com/holiday-yoga-poses/

Winter Wellness Tips: How To Use The Holidays To Do A Full-Body Reset

December is a month of extremes. Most areas of the country will see temperatures drop to the lowest point they’ve been in months, while demands on time reach peak levels—holiday parties, wrapping work projects, travel, shopping for gifts, and familial gatherings. You may find that low moods from lack of sunlight follow the high spirits of the holidays.

It’s time to focus on a few core areas of wellness this winter, like enjoyable exercise, enhancing mood, soothing your body, and finding balance in your schedule. Although we don’t always prioritize our own health, mental and physical, this season can tax the spirit. Without a little mindfulness, others’ needs and desires can easily jump ahead of our own. So, think ahead and commit to taking care of yourself as thoroughly as you do friends and family.

Need some help? Start here. Consider this your winter wellbeing checklist, tailored specifically toward the year’s coldest season. 

Replace your vitamin D. With winter descending, it’s common to hide out from the cold temps, away from the fresh air and, critically, the sunshine. Since our primary source of vitamin D—important for bone health, disease protection, and stabilizing your mood—is from the sun, it’s common for those in cool weather climates to not get of this nutrient during the winter. You may notice the effects most prominently with a depressed mood, or “SAD” (seasonal affective disorder). 

Have a plan for replacing your vitamin D. A simple blood test from your primary-care physician can measure your levels; he or she can also prescribe the best method for replacing the nutrient, if you are low. Supplements are available (both over-the-counter, and prescription). You can load up on vitamin D-rich foods like salmon, tuna, eggs, milk, orange juice, and fortified cereals. And lastly, don’t forget to get out in the sunshine as often as you can! A walk on a sunny sidewalk in the winter when it’s warm enough, even if short, can help boost your mood and overall health. 

Find your balance. Make a list of winter activities you need to do or want to do—see family, travel for New Year’s, ice skating, hit that major work deadline, do a Christmas lights tour of your town, throw a Super Bowl party, stay inside by the fire for an entire afternoon. Categorize them into two columns: things that bring you peace and joy, and things that invoke stress. 

Although you’d probably rather skip a handful of winter-related activities, balancing stressful obligations with activities you’re really excited about will help you maintain a sense of balance during a chaotic season where it’s easy to get lost in the hustle and bustle. Make sure you’re not doing more than one or two stressful items on your list before adding an enjoyable “reset” activity into the mix.

Don’t forget dietary balance, too. Emphasize winter vegetables, like kale, parsnips, sweet potato, and brussels sprouts, as mainstays of your diet—but research also shows us a glass of red wine is heart-healthy, while (a bit of) dark chocolate is rich in antioxidants that can help improve memory and protect against disease.

Kick skincare self-care into high gear. Research has shown that the weather blanketing much of the country during the winter can really cause skin problems to flare up. Cold temperatures shrink the cells, changing their surface (to the rough skin you know), while wet weather can strip away your skin barrier. In addition, changing environments—from the warm, heated indoors, into the biting cold—can affect your capillaries and your blood flow. If you have a skin condition like eczema or psoriasis, you may be even more prone to flare-ups in the winter.

Protect your skin this winter. If you’re dealing with excessive dryness or chafing, invest in a visit to your dermatologist for a potential prescription-level treatment. Otherwise, look for a rich lotion formulated with ceramides and hyaluronic acid, without any fragrance. Colloidal oatmeal can also help reduce itch while preventing loss of hydration. CeraVe Daily Moisturizing Lotion and Dove Eczema Relief are both great options.

Find an exercise regimen that works for you. If you are an outdoor runner, biker, or hiker, the winter weather will not always be conducive to engage in your favorite workouts. However, you can see the season as an opportunity instead of a setback. There’s never been a better time to try something new. If your regimen has been stale, spice it up; we know that choosing exercise routines we really enjoy will help us to stick to them long-term. Selecting something we feel positively about—a new skill we want to learn like skiing, or exercise we can do with friends or family—will also increase enjoyment and help us stick to our goals. 

Join your friends together for a rec indoor volleyball league. Sign up for the gym or fitness studio you’ve had your eye on. Set up an indoor yoga area in front of your TV to do guided vinyasa or ashtanga sessions via YouTube, in the coldest of temps. At home systems like Peloton and do-it-yourself programs like BBG might also be good options for your winter fitness regimen. Just…move. Research suggests that even a meager 10 minutes a day of exercise can improve your mood. 

Consider daily movement a necessary way to survive the winter. Track your weekly steps, and try to increase your goals as you move toward spring. 

The post Winter Wellness Tips: How To Use The Holidays To Do A Full-Body Reset appeared first on Fitbit Blog.

source https://blog.fitbit.com/winter-wellness-tips/

Low-Cost Gym Equipment Everyone Should Include On Their Holiday Gift Lists

Any good carpenter has a good toolbox, and the same holds true for a fitness enthusiast. While we can achieve a certain level of fitness using just our bodyweight and no equipment, it tends to get boring, and there are many body parts that we cannot hit with the same efficiency and intensity as others without the proper equipment. 

My “toolbox” is a 3,000 sq. ft. building filled with every fitness machine, toy, and gadget you can imagine. I have even collected everything from a shake weight to the thigh master over the years. Needless to say, though, most of us don’t have hundreds of pieces of gym equipment, nor do we really need all of that. 

Below are five of my must-have training tools to help make fitness fun and varied for you.

Versa Lite. As a Fitbit ambassador, I have found this to be the best way to make the world your gym. There’s no need for a treadmill or spin class; having a Fitbit watch allows you to measure how much you move throughout the day, wherever you are and whatever you’re doing. You can also create healthy competition with your friends and family with daily and weekly step contests, and keep track of how much and how well you sleep. This is my number one fitness tool. 

TRX Suspension Strap. This can hang easily in any room of the house and allows you to properly train your posterior chain, from rhomboids to hamstrings, triceps, and more. This is one of my all-time favorites. 

Slides. They may look like coffee table coasters, but these simple little disks can kick your workouts up a notch and then some. Enabling you to do supine hamstring curls to pike planks, these will give you the best bang for your buck.

Slingshot Hip Circle. One of the most neglected yet important muscle groups in the body is the gluteus medius. Using the hip circle allows you to passively and actively strengthen your hip abductors. This helps round out the shape of your butt and protects your knees and ankles from future injury.

Angeles 90 Training Grips. Everyone is built differently, so of course, different machines and different exercises will vary in effect. What I love about these grips is that they allow you to move in a really natural way, regardless of which part of the body you may be working. They easily attach to every bar or machine for pull exercises such as pull-ups or rows, making them another big “bang for your buck” fitness tool. 

The post Low-Cost Gym Equipment Everyone Should Include On Their Holiday Gift Lists appeared first on Fitbit Blog.

source https://blog.fitbit.com/harleys-holiday-gift-list/

Easy Hacks For Hitting Your Step Goals—Without Hitting The Gym

Let’s face it, when it comes to finding time in your busy schedule to work out, it can seem nearly impossible. At times, dragging yourself from your desk to the treadmill can feel more like a chore rather than something that’s actually beneficial to you, and hitting your 10,000 steps on a dreary day? Forget about it!

We feel you. That’s why we’ve come up with a few alternatives so you don’t have to feel guilty on the days when life just gets in the way of your step goals. 

Power walk everywhere. Plug in those earphones, press shuffle on your favorite playlist, and pick up the pace on your commute. “While the old adage, something is better than nothing, does apply to walking, studies have also shown that increasing your walking speed can result in additional calories burned during and post workout,” says John Ford, certified exercise physiologist, who runs JKF Fitness & Health in New York City. “The sweet spot for this speed increase is from 4.1mph to 4.6mph, which is a pretty brisk pace.” Be sure to keep one ear bud out if you’re walking in a busy area to stay aware of your surroundings. And keep in mind that power walking to the bathroom or across the office counts too.

Hop off at an earlier bus stop. Never underestimate the number of steps in one or two extra blocks. If your commute involves public transportation, this is a great way to rally them up fast. Hop off the bus four or five blocks before your stop and you’ll be surprised how quickly you reach your mark that day. “Walking is a really good form of exercise that can help you reach your fitness and weight loss goals,” says Ford. “In fact, walking is the suggested workout over running for many people, including those with knee, ankle, and back problems, and for people who are overweight.” If you drive to work, consider parking further away so you can take a brisk stroll to the front door. 

Take the stairs. This tip may seem obvious, but it’s extremely effective nonetheless, burning more calories per minute than jogging. It’s as simple as this: If you have access to stairs, use them. Skipping the elevator will activate your butt, hips, and thigh muscles. Not only will you squeeze in extra steps but you’ll be getting a mini workout too. Go you!

Schedule walking meetings. If possible, schedule walking meetings with your colleagues to amp up those steps during the day. Chances are your coworkers will be just as happy to take a stroll outside rather than sitting in a conference room. “Fitness and health experts often suggest incorporating interval walking into your daily routine,” says Ford. “Remember, as long as you hit your 150 minutes a week, you can break down your fitness walks into 10- 15- and 20-minute spurts throughout your day.” Plus, you’ll be walking and talking, so you won’t even notice!

Get outside for lunch. Dead butt syndrome bringing you down? Luckily, there’s an easy fix—you guessed it, walking! Sitting at a desk all day is not only unhealthy, but you’re destined to get a sore bum. Get outside when you can, and the Vitamin D will help boost your energy and mood too. 

Work mini rituals into your morning routine. Hit those hourly step goals by simply doing toe taps or moseying about your home while brushing your teeth or hair in the morning. You’ll be surprised how much you can do in the two or three minutes that it takes to brush your teeth.

The post Easy Hacks For Hitting Your Step Goals—Without Hitting The Gym appeared first on Fitbit Blog.

source https://blog.fitbit.com/hacks-for-step-goals/

How to Avoid Getting Injured This Winter

Think the only thing slowing you down this winter is finding the motivation to exercise in frigid temps? Another factor to keep in mind is dodging winter sports injuries. Nothing will derail your training faster than getting hurt! 

Over 220,000 people were treated at doctor’s offices and hospitals for injuries related to winter sports in 2017, according to the latest data from the U.S. Consumer Product Safety Commission. Nearly 70,000 of those injuries were from skiing, 54,000 from snowboarding and 52,000 from ice skating. To help keep you on the up and up when the temperatures drop and conditions worsen, we talked to Joseph Bosco III, M.D., an orthopaedic surgeon at NYU Langone Health who specializes in sports injuries, for his advice on what you should do to circumvent winter injuries and health problems. Here are our takeaways: 

Do a proper warm-up. With lower temperatures, Dr. Bosco advises getting muscle circulation going before you start your outdoor run or bike ride. Spend five  minutes doing a dynamic warm-up routine with leg swings, jumping jacks, high knees, side shuffles, and lunges.

Prevent dehydration. “During cooler temperatures, there’s less humidity, so even though you don’t perspire as much, you do [lose] water, and have to remember to hydrate,” says Dr. Bosco. That said, remember to drink water before, during, and after your winter workout.

Avoid frostbite. You always have to worry about frostbite when you’re going to be outdoors during frigid temps. It doesn’t need to be below zero in order for this to occur—wind speeds factor in as well. “Frostbite can occur on the ears, nose and fingers if they’re exposed on a long run,” says Dr. Bosco. Cover up with warm clothing to make sure everything’s protected, or, hit the treadmill when temperatures are this dangerous.

Increase visibility. With shorter and darker days, you might find yourself doing outdoor workouts in the dark. Make sure to wear reflective clothing and gear when you’re exercising outside at dawn, dusk, or in the dark.

Beware of falls. “Wrist fractures are pretty common amongst runners in the wintertime because they stumble and try to brace the fall,” says Dr. Bosco. “Many running shoes still have waffle soles and don’t work well on ice or slushy surfaces.” If you truly want to be a winter runner and live in a place where you know you’ll be logging miles in the slush, snow, and mud, invest in running shoes that offer good grip and will stay dry. They might be designed for mud runs, trail runs or obstacle course races.

“I also see a lot of pulled tendons from people skiing, snowboarding, and playing ice hockey,” says Dr. Bosco. He suggests getting a pulled tendon checked out sooner rather than later—because if it’s a true tear, the tendons can retract and make future repairs even more difficult.

Protect your noggin. Always wear a helmet when you’re skiing, snowboarding or sleigh riding. “When someone falls while doing these sports, they could get a bad head injury if they’re unprotected,” says Dr. Bosco. Be cognizant and wear a helmet when you’re doing high-impact or potentially dangerous winter activities.

Don’t overdo it. The person who has to watch out for winter sports injuries is likely that friend of yours who doesn’t exercise, hasn’t trained, and goes skiing for a long weekend. “When you’re not in decent shape and you haven’t strengthened your muscles, you’re going to get tired,” says Dr. Bosco. “If that’s the case, your muscles aren’t going to work as well; they won’t protect your joints, which is how you injure tendons and ligaments.” Maintaining a regular exercise routine and building up strength and agility is important for winter sports and will go a long way in preventing injuries.

The post How to Avoid Getting Injured This Winter appeared first on Fitbit Blog.

source https://blog.fitbit.com/avoid-winter-injuries/

Nutrition Tips For Vegan Athletes

A growing number of food manufacturers and restaurants offer vegan choices, making it easier than ever to follow a vegan lifestyle, which encourages a diet rich in fresh produce, nuts, legumes, whole grains, and healthy plant oils. However, going vegan is more than simply cutting out all animal products, and if you’re very active, it’s important to make choices that will support your intense workouts.

“There has never been a better time for someone to be vegan than right now,” says David Rogerson, a sports nutritionist at Sheffield Hallam University in England. “[But] vegans need to be informed and pay attention to their dietary choices in order to ensure that their nutritional needs are met.”

Research has found that vegans tend to consume less calories, protein, fat, vitamin B12, and calcium than omnivores. They do however tend to get more fiber, antioxidants, and phytochemicals. Nevertheless, vegan diets can be just as good at sustaining recreational runners as those of meat eaters.

“Well-planned vegan diets are packed full of health-promoting plant foods,” says Heather Russell, RD, a dietitian with the UK-based Vegan Society. “It’s possible for athletic individuals to thrive without animal products. Eating well enables them to train hard and recover quickly.”

Three percent of Americans identify as vegan, according to a recent Gallup poll. So, if you’re vegan and you’re training for a race, team sports, or your new personal best, it’s key to pay closer attention to these nutrients in your diet.

Protein

This macronutrient helps with muscle repair, growth, and recovery. “Some of the best sources are legumes such as lentils and black beans; soy products such as tofu and tempeh; whole grains like oats and whole-grain breads; and quinoa, which is a seed,” says Rogerson. Nuts and seeds are also good choices. “[They] can be a way to add to protein intake without adding a lot of bulk to the diet,” says Reed Mangels, PhD, RD, nutrition advisor to the Baltimore-based Vegetarian Resource Group.

Certain plant-based milks are also high in protein. “Using soy or pea milk is helpful because they contain much more protein than other varieties,” says Russell. “And the quality of soy protein is similar to that of the protein in meat and dairy.”

Omega 3 Fatty Acids

Fat is an important energy source that helps your muscles function properly. Experts recommend that vegan athletes consume a mix of healthy fats, including heart-healthy omega-3 fatty acids. Fish are often touted for being rich in omega-3’s, but several vegan foods also contain this fat. “The omega-3 fatty acid called alpha-linolenic acid is essential, so it’s important to have sources of this nutrient,” says Mangels. “Good sources include flaxseed and flaxseed oil and walnuts and walnut oil. Additional sources are chia seeds, soybeans, canola oil, and tofu.”

If you don’t get enough omega 3 fats from whole-food sources, supplements are available. “Consider supplementing with an algae-based DHA product,” Rogerson says.

Vitamins and Minerals

Vegan diets tend to be lacking in these three essential micronutrients:

Vitamin B12: There are no plant-based sources of B12, which is essential to make red blood cells, nerves, and DNA, so vegans may not get enough. Fortunately, some breads, cereals, and meat substitutes are fortified, and supplements are available.

“Good sources of vitamin B12 for vegan athletes include fortified foods such as plant milks, nutritional yeast, and meat analogs [or alternatives],” says Mangels. “Be sure to check the label, as not all brands contain vitamin B12. Many cereals that are fortified with vitamin B12 are also fortified with vitamin D.” 

Vegans should note that not all vitamin D supplements are vegan, because the source of vitamin D in those supplements is lanolin, which comes from sheep’s wool.  

Iron: Getting enough iron is important for athletes because deficiencies can impact your energy levels and performance.

“Good sources of plant protein tend to be iron-rich, too. Kale, raisins, whole grains, and fortified breakfast cereals also provide iron,” says Russell. “Absorption of this nutrient can be boosted by adding a source of vitamin C to meals, such as bell peppers, broccoli, cabbage, tomatoes, kiwifruit, citrus fruits, or pineapple.” Legumes and tofu are also great options.

Calcium: This mineral is important not only for your bones, but for muscle contractions, brain function, and blood pressure.

“Calcium sources include green vegetables, like kale, collards, turnip greens, bok choy, and broccoli, as well as calcium-set tofu and calcium-fortified plant milks,” says Mangels.

Personalizing dietary needs

Everyone needs slightly different amounts of macro- and micronutrients in their diets based on age, gender, and activity levels. If you have questions about what or how much to consume, meet with a nutrition professional who works with vegans. “A registered dietitian who is versed in sports nutrition and vegetarian nutrition would be helpful in evaluating dietary adequacy and making recommendations,” says Mangels.

The post Nutrition Tips For Vegan Athletes appeared first on Fitbit Blog.

source https://blog.fitbit.com/vegan-athletes-nutrition-tips/

Instant Pot Oatmeal That Tastes Like Cookies

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This recipe tastes like holiday cookies as it’s flavored with comforting, warming spices and topped with wintry fruit. If you, too, have grown weary of scrubbing the insides of your pots, you can turn to your Instant Pot to make steel cut oats. Pressure cooking the oats will help them become perfectly plump (no crunchy, undercooked bits!), and clean-up is effortless. The grains almost cook up like rice and so they won’t have that slimy goopiness that sometimes happens when cooking oats stovetop.

If you don’t have a pressure cooker, don’t fret. Make this recipe on your stovetop, using the liquid ratios, and cooking instructions on the packaging of your oats. 

Instead of butter, cream, and brown sugar, this recipe calls for toasty walnut butter (or any nut butter), oat milk, and a touch of coconut or brown sugar. However, any healthy plant fat (think nut butters, avocados, chia seeds, and more), milk, and sweetener of your choice can be used. If you’re looking to cut down on your added sugars intake, you can use calorie-free monk fruit instead of coconut or brown sugar.

Fresh fruit is always the best way to sweeten your morning meal, and this recipe opts for sliced banana. However, fresh figs, chopped pear, pomegranate arils, and dried cherries are just a few more wintry delights that taste incredible when swirled into the cooked grains. 

For other ways to speed up the cooking process, make a big batch of oats, coconut sugar, spices, and salt, and keep them in an airtight lid. That way, you can cut down on pulling out multiple ingredients and portioning them all out in the morning. 

Lastly, get restaurant-fancy and warm your bowl before serving the oatmeal to keep the oats hotter for longer. Just be sure to wrap it with a large kitchen towel to avoid burning your fingers. This additional step adds an unparalleled cozy factor.

INGREDIENTS: 

1 cup steel cut oats

1⅔ cups water

1 tablespoon brown or coconut sugar (plus more for serving, if desired)

1/4 teaspoon ground ginger

1/4 teaspoon ground cardamom

1/4 teaspoon ground cinnamon

Kosher salt

3-4 tablespoons pure walnut butter (no added sugars or salt) or any nut butter

1 cup oat milk, or unsweetened milk of your choice

2 small bananas, sliced

¼ cup walnuts, toasted and chopped

INSTRUCTIONS: 

Pour 1 cup of water into the bottom of the Instant Pot bowl. Place the metal trivet in the pot.

In an aluminum bowl (or other bowl that is Instant Pot-approved), combine oats, 1⅔ cups water, brown sugar, spices, and a pinch of salt. Secure the lid. Cook on Porridge setting or pressure cook on high for 20 minutes. 

Shift the Pressure Release to venting mode to release the remaining steam. Open the pot, and carefully remove the bowl of oats using heat-proof gloves.

Stir in nut butter. Lastly, divide into bowls and top each bowl with ¼ cup of oat milk, ½ sliced banana, a tablespoon of walnuts, and a sprinkling of sugar, if desired. MAKES 4 SERVINGS. 

Nutrition Facts (Per Serving): 

Calories 360

Protein 10 g

Total fat 15 g

Saturated fat 2 g

Cholesterol 0 mg

Carbs 49 g

Fiber 7 g

Total sugars 12 g

Added sugars 3 g

Sodium 30 mg

The post Instant Pot Oatmeal That Tastes Like Cookies appeared first on Fitbit Blog.

source https://blog.fitbit.com/instant-pot-oatmeal/

Trying To Track Your Efforts To Get Pregnant? Fitbit’s OPK Logging Feature Can Help

Didn’t magically get pregnant when you got off birth control? If so, you may be one of the millions of women who’ve used an Ovulation Predictor Kit (OPK) to get a better sense of your fertile window. Fitbit’s in-app female health experience now lets you log the results of your OPK. Better yet? Each time you log your positive OPK result, your upcoming fertile window estimation adjusts and becomes more personalized to you.

More precise fertile windows can help with the following: Not only can they take some of the mystery and anxiety out of the entire process, but they also mean less time guessing which days of your cycle you are estimated to be fertile. This means more time getting down to the business of making a baby—and, well, if you are using OPKs, the occasional peeing on a stick (but you already knew that). 

First, though, what exactly is an OPK, and how does it work? You have questions, we have answers. Keep reading to find out more, ahead.

What is OPK, and how do you log it with Fitbit?

OPKs, or Ovulation Predictor Kits, are what most doctors recommend while you’re trying to conceive. And the best part? They’re effective. This 2016 study found that, while not perfect, timed intercourse using urinary hormone monitoring was associated with an increased pregnancy rate. 

If you’re trying to conceive, Fitbit has a new tool to help you track the steps you take on your journey to motherhood. You likely already know that female health tracking is available in the Fitbit app. (And if you don’t, now’s your time to start using it!). But did you know that when you log a positive OPK, your upcoming fertile window adjusts and becomes more personalized to reflect the hormonal changes measured by the OPK?  

So how exactly does it function? When you log a positive OPK test result, your upcoming fertile window and next predicted period adjust based on your new ovulation day (the day after you log the positive test result). 

Going forward, your next cycle predictions will adjust each time you log a positive OPK, but the past cycles won’t change. If you delete a positive OPK test result in the current cycle, your predicted period and estimated fertile window adjust. 

Finally, if you log a negative OPK test result, your predicted period and estimated fertile window in the Fitbit app remain the same. 
Want to find out more? Go to our Help Page to learn more about understanding your personal female health trends in the Fitbit app. Then start logging your test results!

The post Trying To Track Your Efforts To Get Pregnant? Fitbit’s OPK Logging Feature Can Help appeared first on Fitbit Blog.

source https://blog.fitbit.com/log-opk-now/

Jens Voigt’s Tips On Fueling Your Body For Maximum Endurance

When we ask ourselves, what is endurance? We quickly realize that it means something different to everyone. As for myself, at the height of my career and having been cycling since age ten, any ride less than three hours wasn’t considered an endurance ride at all. It was more of an active recovery ride. However, if you ask my children, they would say anything longer than ten minutes is extreme endurance. This brings us to the conclusion that endurance is relative to each person and their personal fitness level.

For the Beginner (Two Hours or Less) 

If you’re just starting to build your endurance, I would recommend training in intervals. For example, on my first run after cycling season, I did four sets of two minute runs with eight minute walks. All in all, I was active for 40 minutes, but only ran for eight. It was slow but sensible, and it didn’t burn me out. The following day I did five minute runs with five minute  walks. I continued that until I was able to run 30-40 minutes without any problems. If you go all in on your first day of training, it will kill your motivation when you go home limping. Be smart and don’t overdo it on the first day. 

For your first two-hour bike ride, there isn’t a need to change your diet or have an overly large breakfast. A normal breakfast should suffice for two hours and you’ll want to keep your drink intake the same too. If you start drinking tons of water before you start, nature will call midway. 

To prepare for your ride, you should start hydrating in the days leading up to it. Then, when the day comes, always bring enough liquids with you. If your bike cannot hold a water bottle, you should plan your ride around some places where you can stop for drinks. As a precaution, you should also bring some food with you. I would recommend some sliced apple pieces, or a banana plus a muesli bar. 

Never eat breakfast then jump straight onto your bike. I would highly recommend one hour between your last meal and the beginning of your ride. To put things in perspective, at the Tour de France, our last meal with the team was always three hours before the start time. This was to give our bodies time to digest and transform our meal into energy ready to use. Of course, we’re not doing a Tour de France now, but still, give yourself time in between eating and riding.

Medium Length Ride (Two to Four Hours) 

Though some of the basics I talked about above should also be considered for longer rides too, here we’ll pay more attention to nutrition and hydration. If you’re going for a medium length ride, your food intake becomes more important simply because you want your body to function longer. You’ll also want to opt for healthier food alternatives during these rides. Instead of white toast or simple cereals, consider switching to whole grain toast and wholegrain muesli, which has long chain carbohydrates that will help you maintain your energy level longer.

You’ll also want to add some protein to your breakfast to better balance your food intake; I suggest a slice of ham. If possible, skip the morning coffee to avoid a caffeine crash later on. However, if you’re planning to go for up to four hours, you might consider taking one caffeinated energy gel (more than one would be overkill), which are easy to digest. 

Sometimes I would even prepare small slices of avocado wrapped up in aluminum foil for my first hour. This is because avocado contains good fat, which helped my body stay in the fat burning metabolism longer. Bear in mind, though, that this only works for low intensity training rides.

If you’re racing, you should drink at least one water bottle per hour, more if you can manage. Stop halfway if needed to refuel your water bottles and if you feel it benefits you to put some mineral and electrolyte tablets or some electrolyte powder into your water, do so. Lastly, you’ll want to eat something small every 30 minutes to maintain a constant energy level and blood sugar level. That should get you through your two to four hour ride.

In For The Long Haul (Rides Over 4 Hours)

For rides of four hours or more, the same applies with just more of everything. Well, kind of. Have a good breakfast, but don’t eat like there’s no tomorrow. The key is to eat small bites regularly while you ride, so bring enough food according to the length of your route. I suggest a mix of apple or banana, energy bars and energy gels.

In addition, now that you can last longer and your body might start to break down protein (muscle mass) for energy, you should bring a protein bar. I fancied a small sandwich—dark bread with some Philadelphia cheese or ham, which leveled out my food intake. At this accomplished distance, it’s not only all about the carbs anymore, it’s also about your proteins, which means you don’t want to break down more than your body can rebuild, right?

After every ride, your first concern should be hydration; secondly, I would recommend a protein shake to help your body with the recovery process. Choose a recovery drink that contains enough vitamins and minerals. This is because they are the key for many chemical processes in your body, like producing energy or breaking your food down into carbohydrates, fat or protein. Start eating foods that are healthy and easy to digest, like rice. I always enjoy Canadian wild rice or brown rice. The less processed your food is, the better it is for you.

Here’s a motivational quote to tie it all together: 

“I always found it so much easier to eat healthier after a good workout. My mindset was just focused on health and well-being after a workout. And my body did not crave chocolate or a big fat burger. That only happened when I had a week off from exercising. So, stay active and your body will help you to eat healthy after the exercise. I promise.”

The post Jens Voigt’s Tips On Fueling Your Body For Maximum Endurance appeared first on Fitbit Blog.

source https://blog.fitbit.com/jens-voigt-endurance/

How To Stay Active While Flying For The Winter Holidays

Cue the holiday music! If you have to catch a flight home, you’ve probably already started prepping for the airport business ahead. Whether you’re headed to Grandma’s for Thanksgiving or planning to escape to a faraway sunny destination in December, the aches and pains of sitting on an airplane can feel impossible to avoid. 

Though cramped seats, invasive tray tables, and armrest battles may await, the news isn’t all bad. You’re going to have some well deserved time off, and we’ve talked to stretching specialists to get their advice on how to get your body through the airplane discomfort. Check out these tips before going wheels-up:

Walk for water. Drank all your H2O? Don’t wait for the bar cart to come to you—seize the opportunity to walk the aisle and ask for a refill. Remember, it’s important to move at least once an hour, and you also need to stay hydrated. “Drinking extra water and incorporating gentle Active Isolated Stretching (AIS) movements will help your circulation and joints,” says Diane Waye, AIS Specialist and owner of Stretching By The Bay. “Even a few minutes of AIS intermittently will help. You will feel better while flying, and when you arrive.” Pro tip: While you’re up, take a few extra laps up as long as the seat belt sign is off. 

Queue stretches. Is there a security, boarding, or bathroom line? Take the opportunity to try some stretches while you wait. Whether you’re in the air or not, it’s vital for your recovery to stretch before and after flying too. “AI Stretching while flying helps mitigate the effects of altitude and cramped seating,” says Waye. “It also increases circulation as well as range of motion (ROM). After flying it helps re-energize your body.” 

If you’re waiting at the carousel to retrieve your luggage, Waye suggests doing some overhead reaches—as if you’re picking cherries—or Standing Quad AI stretches. “Stand on one leg, don’t lock out your knee, and keep your hips level. Have a neutral pelvis and spine and start in a pelvic tilt to preempt arching your back. Grasp the ankle of your other leg, and with that heel in line with its same side sit-bone, inhale as you bring your knee up, then exhale as you engage your glute to reach that knee behind you. Hold for 1-2 seconds and repeat on the other side.”

Layover lunges. The airport is what you make it, and in this case, make it a gym! If you have extra time before your flight or are waiting for a connection, get moving. “Stiff, sore, and cramped muscles are certainly no way to begin or end a vacation,” says Jason Ramdeen, Physical Therapist and Stretch Practitioner at Stretched Out, Inc. in New York.

“Whether or not you’re on a plane, too much sitting can be extremely damaging to the body. The more you move, the more blood and oxygen flow your muscles will have.” Consider doing leg strides to or around your gate, moving with ease and confidence. “The simple act of using y0ur glutes to extend your trailing leg follow through helps keep your psoas, iliacus, and sartorius open,” says Waye.

Twist it out. After about an hour of being confined to small quarters, our bodies begin to get stiff and restless, which is why it’s important to stay flexible and fluid. Not only will you be more comfortable, but it will help avoid ailments such as blood clots, motion sickness, and back pain. If you’ve already gotten up a few times to walk the aisle, try these discreet chair stretches that your seatmate will barely notice:

• Tilt your head from shoulder to shoulder.
• Roll your ankles.
• Roll your shoulders backwards and forwards.
• Do a seated spinal twist.
• Pull your knees to your chest.
• Reach for your toes.
• Clasp both hands and raise them to the ceiling.

“You can even do a seated cat and cow,” says Waye. “Inhale as you arch your spine, then exhale as you round your back, drawing your navel in towards your spine. This and the spinal rotations listed above are also good for digestion, which is often disturbed by travel.”

Recover with compression socks. The not-so-secret remedy to swollen and sluggish legs? Compression socks. Evidence has shown that these tighter-than-your-average socks can help drastically during air travel. The idea is that they help circulate the blood back up the leg to the heart, which can reduce swelling in your feet and possibly lower your risk of blood clots. Puffy ankles would make anyone grumpy, so we suggest slipping on a pair as soon as you take your seat. 

Proper plane posture. To avoid slouching and being hyper-flexed in airplane seats, Waye suggests filling in the space between the head and hips with a jacket, blanket, or pillow. “Fill the space so that your head isn’t pushed forward by the headrest and your back isn’t rounded. Putting something under your hips to make them higher than your knees will also help you sit on the front of your sit bones.”

The post How To Stay Active While Flying For The Winter Holidays appeared first on Fitbit Blog.

source https://blog.fitbit.com/stay-active-while-flying/