Transform Snack Time into Learning Time

Back-to-school season is upon us, which means busy days of juggling homework, after school snacks, and trying to sneak in some quality family time. So why not combine a few of those things together with educational snack ideas that let your kids learn while fueling their bodies?

“There is so much for kids to learn about food, from where it comes from to how it impacts the environment and our bodies,” explains family dietitian Nicole Stefanow, MS, RDN. “Playing with food is an engaging and interactive way for kids to learn about science, math, history, and art.”

Regardless, if your child is a toddler or headed off to high school, taking learning into the kitchen can provide a variety of benefits. Here’s how top dietitian moms combine snacking and education in a fun way that provides both food exposures and critical thinking skills:

Spot the Difference Activity

Children of any age can enjoy this educational snack while fine-tuning their observation skills. The goal of this activity is to take similar foods, such as two varieties of pears, and compare and contrast them. “Considering how two items can be similar and different at the same time improves grayscale thinking versus black and white thinking,” explains Dani Lebovitz, MS, RDN, CSSD, CDCES, and creator of Kid Food Explorers.

To set up this educational snack activity, gather two types of crackers, pears, and cheeses. “Allow each child to make observations while placing the snack on a plate and taste testing,” shares Lebovitz. 

She recommends asking children questions such as, “What is the same about these two pears?” and “What is the difference?” Have your child note similarities and differences using all of their senses including taste, smell, texture, and appearance. This activity is a perfect way to expose your child to a new food in a pressure-free way as well.

Smoothie Math

“Using math in everyday activities like cooking can help reinforce the lessons they are learning in the classroom,” shares Stefanow, who loves to use smoothies as a way to teach math principles while offering nutrition benefits at the same time. “Smoothies are a fun way to make sure picky eaters are getting the fruit and vegetable servings they need, while using a yogurt or milk base can provide added protein and calcium.”

To get started, set up your smoothie station with only a one quarter measuring cup instead of taking out all your measuring tools. Then have your child read the recipe instructions, helping as needed, and let them determine how many quarter measuring cups they need to fill with each ingredient. “Working with measuring cups during this activity can help introduce your child to fractions,” adds Stefanow. And for younger children who are not quite yet ready for fractions, you can incorporate math in other ways, such as by counting ingredients.

Decoding Patterns

What can be more fun than using some of your favorite foods to create edible patterns for your children to replicate and eat? “Creating and identifying patterns is an important early math skill. In addition, you can ‘debug’ patterns by finding an error and fixing it,” explains Lebovitz. 

To set up this activity, Lebovitz suggests using berries, graham crackers, and nut butter (allergy-conscious options include sunflower butter or hummus). “Cover the graham cracker with a thin layer of nut butter and place the berries in a pattern on top of the graham cracker,” she adds. You can then ask your child to replicate the pattern on their own graham cracker canvas or ‘solve’ a pattern by filling in a missing section. You can even create a series of patterns, some correct and some with errors, and ask your child to debug the incorrect patterns.

Tangrams

If you want to challenge your school-aged child, try setting up an edible tangram. This puzzle, which is made up of seven shapes that can be arranged to form various designs, can be a great way to strengthen problem solving skills and teach spatial awareness. “Use firm raw fruits and vegetables like cucumbers, apples, carrots, and peppers and cut them into triangles, squares, and rhombus shapes. Then, let your child arrange the shapes to make fun pictures like houses, rockets, fish, airplanes, or birds,” shares Stefanow. 

Not only can this activity help to build critical thinking skills, but it can also be an excellent way to increase your child’s exposure to a variety of fruits and vegetables.

The Leaning Tower of Vegetables

This STEM activity is perfect for little learners and older kids alike. Simply provide your child with edible ‘building materials’ and let them work at creating the tallest tower possible. To get started, gather a variety of firm vegetables cut into ‘sticks’, such as carrots and celery, along with an edible ‘glue’ which can be anything from nut butter to hummus or cream cheese. 

Ask your child to build a tower that can stand on its own. As he builds, your child will be testing his engineering skills to determine what combination of building materials will achieve the best outcome. And after the tower has been created, you can dig in and enjoy the edible art.

The post Transform Snack Time into Learning Time appeared first on Fitbit Blog.

source https://blog.fitbit.com/transform-snack-time/

Why the Beach is So Relaxing

There’s something about spending time on the beach that helps melt stress and put you in a better mindset. It’s not in your head—some science explains the different reasons the shore helps you relax. Although researchers continue to explore these awesome side effects, take it as further proof that, yes, you really do need a beach vacation!

Listening to waves is soothing. “Calmer versions of ocean waves tend to have a frequency of around 12 cycles per minute, which is very similar to the breathing of a sleeping human being,” explains sound and communication expert Julian Treasure. So listening to the crashing may trigger feelings of rest or even drowsiness. 

Blue spaces improve mood. Spending time near the ocean or a river, brook, lake, pond, or any other body of water—also called a “blue space”—is good for your psyche, according to a review of 33 studies published in early 2020. And in a study published in Environmental Research in 2020, adults spent 20 minutes a day, four days a week, for three weeks walking in a blue or urban space or resting at a control location. Those at the blue space experienced improved mental health.

“There is some stress reduction and restoration taking place,” says lead study author Mark J Nieuwenhuijsen, PhD, research professor in environmental epidemiology at ISGlobal. “People feel more at ease. Also, they get physical activity, which may help to improve mood.” Visiting a blue space for two hours or longer helps with mental health problems, he adds, so the more time you can spend at the beach, the better.

Sand can be grounding. Grounding techniques help you be more present in the moment, which in turn reduces anxiety. “Grounding, or earthing, allows you to be in the here and now, which reduces your thoughts from being elsewhere,” explains Breann D’Alessandro, LCSW, co-founder of One Step at a Time Therapy Center in East Brunswick, New Jersey. At the beach, you can practice grounding by walking or sitting and simply feeling the sand on your feet—its temperature, if it’s wet or dry, how it slides between your toes, and any other qualities.

Your eyes can wander. “In contrast to a crowded visual city landscape, looking out to sea has no focal point—it’s an endless stretch the mind can explore very simply,” says cultural analyst Margaret J. King, PhD, director of the Center for Cultural Studies and Analysis. “It’s difficult to think of a place that offers a more relaxing aspect than a seaside venue.”

You can escape screens. You probably will have your phone with you at the beach. But try to unglue yourself. “Reduced screen time allows you to be present and mindful,” D’Alessandro says. This may even lead to some introspection as you check in with yourself rather than with your social media feed. Rather than comparing yourself to others, you can discover how you are truly doing.

Sunshine may have mental benefits. Keep wearing your sunscreen, but know that research suggests that exposure to sunlight triggers the production of serotonin. This hormone helps regulate mood, and more of it may lead to a more positive outlook.

The post Why the Beach is So Relaxing appeared first on Fitbit Blog.

source https://blog.fitbit.com/why-beach-so-relaxing/

Healthy Recipes: Beach Snacks

Enjoy National Beach Day on August 30 with these three delicious recipes. Simple, ingenious, flavorful, and even immune-boosting—these snack ideas are perfect for noshing on the sand and/or in the sunshine.

Healthy Recipe: Frozen Fruit Kabobs

Simple, but ingenious: Taking frozen fruit on your next outdoor adventure will keep you eating seasonally, staying hydrated, and making healthy choices. This is a fantastic kid and adult snack that is perfect for pool parties or beach picnics. If serving at a pool party, spoil your guests by bringing out a new flavor of fruit kabob every hour like they do at luxury resorts. And consider serving as a garnish in a mocktail (or cocktail!) 

If traveling away from your freezer, be sure to transport in a ziplock bag of ice cubes and eat soon after arrival. 

INGREDIENTS: 

• 1 pint raspberries
• 1 pint blueberries
• 1/2 pound strawberries, stems removed
• 2 bananas
• 2 cups grapes 

24 wooden skewers

*Opt for fresh fruit seasonal to your location whenever possible.

INSTRUCTIONS: 

Thread fruit onto wooden skewers, alternating varieties as desired. 

Place skewers on a parchment-lined sheet pan in the freezer for about 1 hour, until fruit is frozen and ready to serve. 

Makes 24 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 33

Protein .5 g

Total fat .2 g

Saturated fat 0 g 

Cholesterol 0 mg

Carbs 8 g

Fiber 1.5 g

Total sugars 5 g

Added sugars 0 g

Sodium 0.7 mg

Healthy Recipe: Ginger Sesame Edamame 

Edamame, or young soybean pods, make a savory protein snack loved by kids and adults. And because it is naturally packaged in a pod, it makes it an easy snack to take on the go. Try this Ginger Sesame Edamame for your next picnic, beach day, or appetizer spread. They are as nutritious as they are delicious, as well as being rich in plant protein, fiber, and antioxidants.

INGREDIENTS: 

3 quarts water

2 teaspoons salt

1 package of frozen edamame pods

1 teaspoon black sesame seeds

1 teaspoon white sesame seeds

1 teaspoon grated fresh ginger

2 teaspoons low-sodium soy sauce

2 teaspoons toasted sesame oil

INSTRUCTIONS: 

Bring water to a boil in a medium saucepan. Add salt and frozen edamame pods to the pot and boil until they turn bright green, about 3 to 5 minutes. 

Once the edamame is cooked, drain over the sink using a strainer, and rinse under cold water. Set the cooked edamame back into the cooled pot, alongside a handful of ice cubes. Adding ice cubes will help keep their vibrant green color. Set aside.

Create a marinade by adding sesame seeds, ginger, soy sauce, and sesame oil together in a medium sized tupperware. Whisk together until combined. 

Remove the ice cubes from the edamame and add to the tupperware little by little. Toss with marinade until all the edamame pods are coated. Cover and let sit in the refrigerator for at least 30 minutes and up to 3 days. 

Makes approximately 5 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 130

Protein 11 g

Total fat 6 g

Saturated fat 0.9 g 

Cholesterol 0 mg

Carbs 9 g

Fiber 6.4 g

Total sugars 1 g

Added sugars 1 g

Sodium 108 mg

Healthy Recipe: Pineapple Iced Tea

Waste not, want not! The magic to this recipe is turning food waste into a delicious and healthful tea. 

Wait before you toss out the tough exterior skin of your next pineapple. Pineapple skin is full of flavor and nutrition. Just like the inner fruit, the skin and core is packed with vitamins and minerals that can help boost your immune system and reduce inflammation. 

In fact, the high levels of bromelain found in pineapple skin make it a fantastic food for healing sore muscles or recovering from a physical injury. To amplify those anti-inflammatory effects, we’ve added fresh ginger and ground turmeric to make a refreshing and mega healing beverage. 

INGREDIENTS: 

1 ripe pineapple, skin and core removed and save for this recipe

1” nub of fresh ginger root, skin removed

½  teaspoon turmeric powder

1 tablespoon honey 

4 quarts water  

INSTRUCTIONS: 

Heat water in a medium saucepan. Using a large chef’s knife, slice off the top green crown and about half an inch from the top of the pineapple. Then slice about half an inch from the bottom. Discard those pieces. 

Then remove the spiny skin by carefully cutting away the outer peel, from top to bottom, following the contours of the pineapple. Take these skins and add them directly to your pot of water. 

Next, remove skin from ginger by scraping with the lip of a spoon. Cut into lengthwise slices and add to the pot of water. Lastly, add your turmeric powder and honey. Bring the mixture to a boil and immediately reduce to a simmer. Let simmer for 30 minutes. 

This tea can be enjoyed hot or cold, but is especially fantastic served over ice on a hot day. 

Makes 4 to 6 servings.

NUTRITION FACTS (PER SERVING): 

Calories 89

Protein 0.86 g

Total fat .2 g

Saturated fat 0 g 

Cholesterol 0 mg

Carbs 23 g

Fiber 2 g

Total sugars 18 g

Added sugars 3.5 g

Sodium 32 mg

The post Healthy Recipes: Beach Snacks appeared first on Fitbit Blog.

source https://blog.fitbit.com/beach-snacks/

Here Are 5 of the Best After School Snacks for Kids

The kids have headed back to school and you know what that means—they’ll be hungry when they get home. But before you reach for the cookie jar, try adding these dietitian-approved after school snacks into your routine. Easy to prepare, rich in nutrition, and kid-approved, these snack ideas will fuel your little one’s body while filling their belly at the same time.

Why are nutritious after school snacks important?

Every parent knows that a hungry child equals a cranky child. And that cranky little one will repeatedly ask when dinner is ready until you can’t take it anymore. Providing a filling after school snack can help to solve this problem, but that isn’t the only benefit snacking provides. “Children have small stomachs, but their bodies are undergoing major growth and development. Because of this, snacking is a great way for them to get much-needed nutrients throughout the day,” explains Chrissy Carroll, MPH, RD, at Dairy Free for Baby.

A balanced after school snack can provide your child with the energy and nutrients they need to refuel after a busy school day, while allowing you to incorporate exposure to new foods in a fun and stress-free way. (Note that it could take up to 10 to 12 exposures for a child to accept a new food. Don’t feel discouraged if your child refuses after only one or two attempts!) 

Not sure what snacks are best? Here are five easy after school snack ideas that nutrition experts rely on to feed their families.

The Hummus Platter

As a busy mom, dietitian Kelsey Lorencz, RDN, of Graciously Nourished knows a thing or two about after school snacking. Her go-to is to create a snack plate balanced with a variety of fresh vegetables, fruit, and hummus as a dip. “Providing children with a few options to choose from lets them practice tuning into what sounds good and make independent choices,” Lorencz says. And regardless of what options they pick, this snack platter is sure to provide them with the nutrition their bodies need. “I love that they’re getting a healthy dose of fiber, vitamins, and minerals no matter what options they choose.”

To make a hummus platter at home, arrange a colorful display of washed and sliced raw vegetables along with fresh fruit and whole grain crackers. Place your family’s favorite hummus dip in the center or experiment with a variety of hummus flavors to offer even more choices. 

The DIY Trail Mix Station

What kid wouldn’t want to come home to a build-it-yourself trail mix station? This after school snack is Carroll’s go-to, especially when friends come to visit. “This snack provides carbohydrates along with healthy fats and protein to create a satiating snack that will tide them over to dinner,” she recommends. “Plus, it gives your kiddos a little independence to create their own fun flavor combos.”

To make your own trail mix station at home, Carroll recommends setting up bowls of low-added-sugar cereal, nuts, seeds, dried fruit, and air-popped popcorn. (Remember to be conscious of any nut allergies.) 

“Let the kids take a bowl and build their own trail mix with the ingredients they’d like to combine,” she says. “As a bonus, mix all the leftover ingredients and portion them into zip top baggies for easy grab-and-go snacks throughout the next week.”  

Mini Pizza Bagels

Has there ever been a kid who said “no” to pizza? If you have a pizza lover at home, these mini pizza bagel snacks will be a huge hit after a long day at school. Dietitian Kelly Sloan, MS, RD, recommends these easy-to-prepare snacks as a great way to boost your child’s nutrition intake. “These are packed full with fiber, calcium, protein, vitamins, and minerals that are important nutrients for bone growth, energy, and brain function.”

To make simple pizza bagels at home, slice a mini bagel in half and top with marinara sauce, shredded cheese, and colorful vegetables. “I recommend using yellow or green bell pepper, zucchini, and red onion,” adds Sloan. Then simply toast until the cheese has melted and serve warm. You can even experiment with toppings as a way of exposing your child to a variety of vegetables such as mushrooms, broccoli, or kale. When a new food is combined with a food your child feels comfortable with, like pizza, they may be more willing to try it.

Yogurt Bowls

Both Carroll and Lorencz recommend yogurt as an easy and nutritious after school snack. Whether you choose a plant-based yogurt, traditional yogurt, or protein-rich Greek yogurt, keep an eye on the Nutrition Facts panel on the label. “Look for flavored varieties with less added sugar, or create your own ‘flavored’ yogurt by microwaving frozen berries and mixing those with plain yogurt,” explains Carroll.

Serve yogurt alone or let your child experiment with a variety of nutritious toppings. Fresh or frozen fruit, chopped nuts, or even chia seeds can be sprinkled onto yogurt to add flavor as well as provide a source of fiber and nutrition.

Turkey Avocado Roll-ups

Want to take your after school snack on-the-go? These turkey avocado roll-ups are the perfect option. “Using a whole grain tortilla, spread softened cream cheese evenly over the tortilla and top with deli slices of turkey and pieces of avocado. Wrap like a burrito and cut in half or into pieces for easy grab and go,” explains Sloan. Looking for a dairy-free option? Try hummus—or your preferred spread—instead of cream cheese. 

The combination of lean protein in the turkey with healthy fats in the avocado will help your child feel satisfied for hours to come, which means they may finally stop asking that dreaded question: “Is dinner ready yet?”

The post Here Are 5 of the Best After School Snacks for Kids appeared first on Fitbit Blog.

source https://blog.fitbit.com/after-school-snack-ideas/

Introducing the Revolution in the Fitbit Charge Family: Charge 5

It’s become apparent, especially over the past year, that true strength takes a strong mind, body, and heart, and it means giving yourself a break when needed. As our approach to strength evolves to mean much more than just our physical abilities, we’re excited to introduce Fitbit Charge 5, our most advanced health and fitness tracker yet. Here to help you keep a pulse on not only your fitness levels, but your stress, heart health, sleep, and overall wellbeing—Charge 5 features tools such as an on-wrist EDA Sensor to help manage stress, an on-device electrocardiogram (ECG) app (coming soon) to assess heart rhythm for signs of atrial fibrillation,¹ and a new Daily Readiness Score experience (coming soon) to help you optimize your workout routine.

Charge 5 has our most advanced combination of sensors in a tracker to provide your body’s key metrics along with the convenience features you need, like the ability to make contactless payments² and quick replies (Android only) to notifications on-wrist (when phone is nearby). And with six months of Fitbit Premium included,³ you’ll get deeper insights that guide and empower you to do what’s best for your body each day. 

Ready to learn more? Let’s dive in.

Keep a pulse on your health and wellness

Stay ahead of your health and wellness with tools such as the EDA sensor for stress management, an on-device electrocardiogram (ECG) app to assess your heart rhythm for atrial fibrillation (AFib) on-wrist,¹ and high and low heart rate notifications. 

Understand and reduce your stress. Charge 5’s on-wrist EDA Sensor and in-app experience gives you insights into your body’s response to stress, and the daily Stress Management Score helps you better understand what’s contributing to your stressors. You’ll also learn how to better manage how you respond to stress with mindfulness recommendations.

With a short EDA scan, you can see your body’s physiological response to stress by detecting small electrical changes to your skin. Along with EDA scans, try 200+ mindfulness sessions on Fitbit Premium that are designed to help you, practice mindfulness, improve body positivity, or unwind before bed. A range of sessions are available from Deepak Chopra’s Mindful Method, Aaptiv, Aura, Breethe, and Ten Percent Happier. Keep an eye on your body’s EDA responses from session to session to see how your mindfulness practice may result in fewer EDA responses and a greater sense of relaxation.

Plus, with our partnership with Calm, you can soon enjoy content from Calm within Fitbit Premium designed to help you manage stress, sleep better, and live a happier, healthier life.

Assess your heart health: COMING SOON. Charge 5 is our first tracker with an on-device electrocardiogram (ECG) app that can assess your heart rhythm for atrial fibrillation (AFib) on-wrist.¹ AFib is the world’s most common heart rhythm condition, estimated to affect over 33.5 million people, but it can be difficult to detect. Since launching the ECG app on Fitbit Sense, users have taken more than 4 million heart rhythm assessments, helping our users better understand and care for their hearts. 

This technology will soon be available on Charge 5, making these capabilities available to more people at a more accessible price point. 

How does it work? Simply hold your fingers to the stainless steel panels on the sides of your tracker, while being still for 30 seconds to get a reading that you can download and share with your doctor. 

High and low heart rate notifications. With 24/7 heart rate tracking, you’ll receive on-device and in-app notifications if we detect that your heart rate goes above or below your personal heart rate threshold. If you receive a notification, you can also take a survey in the Fitbit app that you can then choose to share with your doctor.  

Deeper insights into your wellbeing. With the Health Metrics dashboard, see your weekly breathing rate, heart rate variability (HRV), resting heart rate (RHR), skin temperature variation, and oxygen saturation (SpO2) in the Fitbit app to help you uncover important trends and potential changes to your wellbeing. 

Sleep better. Receive industry-leading sleep tools including your daily Sleep Score and Sleep Stages, in-app reminders to keep a consistent bedtime, and guidance on how to improve your habits and sleep quality. Use sleep mode for an uninterrupted slumber.

Sweat the smart way

Fitbit Charge 5 is packed with features to help you sweat the smart way and reach your goals. You’ll always have motivation to reach new goals with hundreds of guided workouts and fitness features that help you make the most of your time when you’re working out, such as:

Track your workouts in real-time. Use one of the 20 goal-setting exercise modes to see heart rate, pace, distance, calories burned, and more, all in real-time to help you make the most of your workouts. Or, let SmartTrack® automatically record workouts like swims, elliptical, and more. 

Optimize your workouts. Active Zone Minutes helps you track your activity beyond steps, measuring time spent in your personalized target heart rate zones, with real-time alerts each time you change zones, so you know when to push harder or scale back. 

Go further with built-in GPS. See your real-time pace and distance without your phone using built-in GPS during outdoor runs, rides, hikes, and more, then see a map of your workout route in the Fitbit app. If you have your phone nearby, Charge 5 connects to your phone’s GPS to help extend your tracker’s battery.⁵

Workout and recover smarter with Fitbit Premium’s new Daily Readiness Score⁴

Taking time to recover can produce better results than working out hard all the time, so we’ve designed an all new Premium experience to help you know when your body is primed for a workout or if you should prioritize recovery. With our new Daily Readiness experience coming soon, you’ll get a score each morning in the Fitbit app based on your activity, sleep, and heart rate variability. You’ll also get a personalized goal for the day, plus recommended workouts or recovery sessions, depending on what your body needs that day. As you get more fit over time, your scores and daily goals adapt with you.

The score is built on proven research that you can improve your overall fitness faster with a mix of high intensity workouts and active recovery when you need it. Over time, integrating the guidance you receive with Daily Readiness can help you build a stronger routine that is more aligned with your body so you can get the most out of your day.

A high readiness score means you’re recovered, refreshed, and ready to go! Now’s the time to get that heart pumping, so we’ll bump up your Active Zone Minutes goal for today and recommend workouts to get you there. Hello HIIT workouts, interval training, or high-intensity cardio, including workouts like BODYPUMP^TM, BODYCOMBAT^TM, LES MILLS GRIT^TM, and more from LES MILLS to help you achieve your goal for the day.⁸

A low Readiness Score indicates that your body needs some recovery. Maybe you did a strenuous workout yesterday, or haven’t been sleeping very well. We recommend some active recovery and prioritizing sleep. We’ll recommend Premium content to help you recover—from restorative yoga to mindfulness sessions depending on your body’s needs, including sessions from Calm coming soon, The #1 App for Sleep, Meditation & Relaxation.⁷

Charge 5 has the sleek look you’ll love

Charge 5 features gentle curves that comfortably fit your wrist with a streamlined and aerodynamic design. With an all-new color display that’s twice as bright as Charge 4, and an Always-On Display option you’re sure to appreciate, it’s elevated lightweight and low-profile design is 10 percent thinner than Charge 4 for an even more comfortable fit while still offering our most advanced combination of sensors on a tracker. It’s elevated, lightweight, and low-profile design offers our most advanced combination of sensors in a tracker. 

You can easily switch up your look to match your style with a range of accessory options including lightweight silicone infinity bands, breathable sport bands, new plush nylon hook, and loop bands or hand-crafted premium Horween leather bands.⁶ 

Pre-order your Charge 5

Charge 5 is available for $179.95 (USD), which includes a six-month Premium membership. Beginning today, it can be pre-ordered online at Fitbit.com and select global retailers, with worldwide availability later this year. 

You don’t want to miss this revolution in health and fitness tracking—optimize your workout routine and get next level health insights with Charge 5!

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¹ The Fitbit ECG app will be available soon on Charge 5 in select countries. Not intended for use by people under 22 years old. See fitbit.com/ecg for additional details.

² See bank and transit availability at fitbit.com/fitbit-pay.

³ New and returning Premium users only. Valid payment method required. Free trial must be activated within 60 days of device activation. Cancel before free trial ends to avoid subscription fees. See full terms & conditions here.

⁴ Coming soon. Daily Readiness requires a Fitbit Premium membership. Premium content recommendations are not available in all locales and may be in English only.

⁵ Battery life varies with use and other factors. Up to 5 hours with continuous GPS.

⁶ Accessories sold separately.

⁷ Calm, the Calm Logo and “The #1 App for Sleep, Meditation & Relaxation” are trademarks or registered trademarks of Calm.com, Inc. All rights reserved.

⁸ May be available in English only.

The post Introducing the Revolution in the Fitbit Charge Family: Charge 5 appeared first on Fitbit Blog.

source https://blog.fitbit.com/fitbit-charge-5/

BODYPUMP, BODYATTACK, BODYCOMBAT, and More from LES MILLS Coming to Fitbit Premium

Get pumped: new fitness content is on the horizon—announcing premier global fitness brand, LES MILLS, coming to Fitbit Premium, bringing you their fan favorite workouts like BODYPUMP^TM, BODYATTACK^TM, BODYCOMBAT^TM, and more.¹ Popularized in gyms around the globe, LES MILLS is synonymous with high-energy, heart pumping workouts. With Fitbit Premium, these workouts are now available anytime from your Fitbit app.

LES MILLS’ fitness masterclasses are powered by science to maximize results, crafted to incredible music and presented by some of the world’s leading instructors to motivate you and transform your body, mind, and life.

So what can you expect from this new fitness content? Keep reading to find out. 

About LES MILLS

For 40 years, LES MILLS has created the world’s favorite fitness classes, like BODYPUMP, BODYCOMBAT, yoga, dance, cardio classes, and more, taught in 21,000 gyms around the globe. Scientifically designed to maximize results and inspirationally crafted by the world’s leading choreographers to incredible music, the classes are cinematically filmed by award winning production crews and presented by some of the world’s best instructors. 

LES MILLS on Fitbit Premium

Fitbit’s partnership with LES MILLS transports you into the middle of the greatest group workouts on the planet—from anywhere. 

Varying in intensity levels and equipment requirements, with Fitbit Premium you will receive 25 new LES MILLS workouts. Here are some classes you can look forward to:

BODYPUMP

^TM. A total body barbell workout that will get you lean, toned and fit—fast (requires equipment). 

BODYCOMBAT

^TM. High-energy martial arts that burns serious calories. You’ll punch and kick your way to fitness, release stress, and feel fierce and empowered.

BODYFLOW

^TM. Fuses yoga with tai chi and Pilates to build strength and flexibility. This beautiful workout will improve your mind, your body, and your life.

LES MILLS GRIT^TM. A 30-minute high-intensity interval training (HIIT) workout, designed to improve strength and build lean muscle (requires equipment).   

BODYATTACK

^TM. High-energy athletic training ideal for all fitness levels. Get set for jumping, lunging, push-ups, squats, and more, all set to energizing beats. 

LES MILLS CORE

^TM. Uses elite training principles to build strength, stability, and endurance. It improves athletic performance and can assist in injury prevention (equipment optional).

LES MILLS DANCE

^TM. The perfect way to learn the freshest dance moves and boost your fitness. Each banging dance routine is energizing, effective and fun—and the routines are broken down into easy-to-follow blocks so you can master the magic in no time. If you’re ready to have fun and lose yourself in the music, you’ll love LES MILLS DANCE.

Plus, LES MILLS workouts are a great way to get your heart pumping and hit your Active Zone Minute (AZM) goal. Make sure to check your Daily Readiness score (coming soon; requires Premium membership) to see how prepared your body is to take on one of these challenging workouts—the score will also let you know your AZM target for the day if you’re prepared to take on some tough exercise!* 

Access LES MILLS Today

To find all your Premium fitness content, head to Discover > Workouts in the Fitbit app to unlock these heart pumping exercises and bring your fitness routine to the next level today. Let’s go!

*COMING SOON. Daily Readiness requires a Fitbit Premium membership. Premium content recommendations are not available in all locales and may be in English only.

¹ May be available in English only.

The post BODYPUMP, BODYATTACK, BODYCOMBAT, and More from LES MILLS Coming to Fitbit Premium appeared first on Fitbit Blog.

source https://blog.fitbit.com/les-mills-for-fitbit/

Healthy Recipe: Magic Blue Milkshake

Behold the magic of blue spirulina! While this ingredient is specialized and may take special ordering, having this vibrant blue powder in your cupboard can serve as a natural food coloring for this mint cacao milkshake and beyond. (We also use it to make blue pancakes, yogurt, and frosting.) 

If you’re not familiar with spirulina, it is an algae and contains plenty of nutrients and vitamins, including protein, iron, potassium, zinc, calcium, and B vitamins. Because it lacks cellulose cell walls, it’s easily digestible and is often used as a dietary supplement.

That’s where this magical blue milkshake comes in. It has two secret ingredients—powerhouse spirulina and frozen avocado. Combined, they make a creamy, nutritious, and photo-worthy milkshake you can enjoy as part of your regular diet. And as if this beauty could get any better, we’ve added peppermint extract and cacao nibs for a healthy spin on the mint chocolate chip shake. 

Make. Snap pictures. Enjoy. 

INGREDIENTS: 

1/2 teaspoon blue spirulina 

½ a medium avocado, flesh removed and previously frozen for at least 30 minutes 

¼ teaspoon peppermint extract

1 teaspoon cacao nibs, reserve a few for garnish 

2 cup almond milk, unsweetened

½ tablespoon honey

INSTRUCTIONS: 

To begin, scoop out avocado flesh into a small bowl and place in the freezer for at least 30 minutes. (Freezing avocado for future smoothies is a great way to extend the life of super ripe avos.)

When you are ready to make the shake, add the spirulina, honey, peppermint extract, milk, and frozen avocado to a blender. Blend until smooth, adding additional milk until you reach your preferred thickness. 

Once blended, add the cacao nibs to your shake and stir to combine with a spoon. Pour into a glass that is able to show off the brilliant blue. Top with a few extra cacao nibs, a straw, and serve. 

Makes 2 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 1585

Protein 2.6 g

Total fat 8.9 g

Saturated fat 1.2 g 

Cholesterol 0 mg

Carbs 18 g

Fiber 2.8 g

Total sugars 13 g

Added sugars 13 g

Sodium 198 mg

The post Healthy Recipe: Magic Blue Milkshake appeared first on Fitbit Blog.

source https://blog.fitbit.com/magic-blue-milkshake-recipe/

8 Tips to Turn a Beach Walk Into a Workout

Spending time at the beach is an opportunity for some much-needed relaxation. It can also be a great place to work out. You don’t even need to face the waves, bust out burpees on the sand, or lace up your sneakers—a walk on the beach is an excellent cardio session.

“The sandy surface makes each step difficult to take, so you need to activate more stabilizing muscles. This results in burning more calories than if you were walking the same distance on a sidewalk,” explains certified personal trainer Josh Schlottman, CSCS. Plus, you can make the walk as easy or challenging as you’d like. Whatever your goal, use the following expert tips to stay safe and maximize the benefits of your beach workout.

Start slow. Unless you live at the shore, your body likely is used to walking on stable surfaces, not sand. And as with any new workout, using muscles you don’t normally recruit very much can lead to soreness or even injury if you do too much too soon. Most trainers recommend beginning with 15- to 30-minute walks. You may feel great during the workout and think you can do more, but don’t push it—you’ll likely be sore in unusual places the next day. As your body adapts, go for longer walks or do one walk in the morning and one in the afternoon.

Shoes are up to you. If you feel fine barefoot, go for it. “Foot strength is really important. The correct utilization of our toes and the muscles in our feet has huge impacts on knee stability, calf activation, and hip stability,” says personal trainer Brett Durney, founder of London’s Fitness Lab. That said, sand often houses pieces of shells, jellyfish, and other potentially painful objects, so you may prefer to wear shoes. In that case, try minimalist shoes so you can protect your feet and get the stability-boosting benefits of beach walking.

Mix up hard and soft sand. Both have different perks: Beginners and speed walkers may prefer hard sand, which is easier to walk on. Once you feel good with that, consider spending some time on softer sand too. Since this provides extra resistance and is more demanding, you’ll fatigue faster but remember, you’re also working more stabilizer muscles. “If you’re looking to optimize your overall health, a combination of soft and hard sand will allow your body to be challenged against all surfaces, and it will avoid overtraining one specific muscle,” adds Lizzie May, a YMCA level 3 personal trainer.

Mind the slant. Beaches aren’t pancake flat, and depending on where you walk, there may be quite a slope. If you only go in one direction, this can increase the risk of muscle strain or imbalances. Luckily, an out-and-back walk easily prevents problems since you’ll recover the same surface from the opposite direction.

Don’t forget to stretch. Beach walking particularly works your calves and hips, so be sure to include a few post-workout stretches. Durney recommends the following:

• Gastrocnemius stretch: Stand on a curb or step with both feet. Keeping one foot level, drop the heel of the other foot to create a stretch down that calf. Hold for 30 to 45 seconds, then switch sides.
• Hip flexor stretch: From kneeling, place one foot forward to come into a kneeling lunge position. Place your hands on the back of your hips and gently push forward as you tilt your pelvis toward your nose to create a posterior pelvic tilt. Contract the glute muscles of your back leg to increase the stretch further. Hold for 30 to 45 seconds, then switch sides.
• Cat/cow: Come to all fours with knees under hips and hands under shoulders. Inhale, then, on an exhale, round your back while tucking your pelvis and dropping your head (think of an upside-down crunch). This is cat. On your exhale, return to a neutral spine, then lift your chest and tailbone upward simultaneously. This is cow. Continue to alternate between the two, only going as far as is comfortable.

Roll your feet. If the bottoms of your feet are sore afterward, use a tennis ball to roll them out and find relief, recommends certified personal trainer Sergio Pedemonte, CEO of Your House Fitness.

Skip beach walks if… Walking on the beach may aggravate any foot, hip, knee, or back issues. If you fall into any of these categories, talk to your doctor or a physical therapist before taking a stroll as a workout.

Challenge yourself. “Walking on the beach with a goal destination and time can make the workout fun, challenging, and will encourage you to maintain your pace,” Pedemonte says. Once you feel comfortable, pick a goal and go for it.

The post 8 Tips to Turn a Beach Walk Into a Workout appeared first on Fitbit Blog.

source https://blog.fitbit.com/turn-beach-walk-into-workout/

How to Mentally Prepare Your Kids to Go Back to School

To say the 2020 – 2021 school year was a rollercoaster for children is an understatement. Remote learning, socially distanced classes, closures in response to COVID cases, constant uncertainty…it was a lot for kids to handle.

And while we’re in a different place heading into the 2021 – 2022 school year, there’s still a lot of uncertainty—which means many children are feeling nervous or apprehensive about the year ahead.

So, the question is, after such a tough year with so many ups and downs, how can you help your children manage their feelings—and mentally prepare to go back to school?

Talk to your kids about their feelings…

If your kids are feeling nervous or anxious about heading back to school, one of the best things you can do? Talk to them about it.

If you notice your child seems apprehensive about the upcoming school year, try “sitting down with your child to talk openly about their anxiety,” says Dr. Donna Novak, Psy.D., a Simi Valley, CA-based psychologist that specializes in anxiety. “Ask them if they are feeling nervous about [going back to school] and to share exactly what makes them nervous.”

As your children identify their challenging feelings (like anxiety or apprehension), “provide validation and active listening while coming up with a plan for how they will get through their feelings,” says Novak. “For example, is there a friend they can talk to? Can they have something to remind themselves at the moment [they’re feeling nervous], such as ‘I know my mom and I will have special time after school to hang out and talk?’”

Now, as you’re talking to your children about their feelings, it’s important to keep yours in check; the last thing you want is to transfer your fears and anxieties around the upcoming school year to them—and have them walk into their first day of school carrying your stress with them. So, while you don’t want to be dishonest with your kids or pretend like everything is fine when it isn’t, be aware of not transferring your own school-related anxieties to your kids (and if you need to vent or talk through your own anxieties, save the conversation for an adult partner or loved one).

Bottom line? Helping your children talk through their feelings—and come up with a plan for dealing with them—can help them feel more confident heading into the school year.

…and give them tools to manage them

Part of helping your children come up with a plan to manage anxiety, apprehension, and other challenging feelings related to the upcoming school year is giving them tools to help manage those feelings.

For example, “parents can help their children cope with…anxiety by practicing mindfulness and positive self-talk with them,” says Novak. 

Let’s say that, after a year of mostly remote learning, your child is struggling with social anxiety. In that situation, you could help them identify their challenging thoughts (“No one likes me. I’m not good enough.”) and replace it with something more positive. (“Everyone feels nervous sometimes. I’m doing the best I can—and that is enough.”)

There are a variety of tools you can share with your children to help them better cope with anxiety and other challenging feelings, like breathing exercises, meditation, exercise and stretching, or talking things out with a teacher. Work with your child to figure out what works best for them; knowing that they have a plan and tools in place to deal with challenging emotions when they arise can make them feel less apprehensive about going back to school.

Plan social activities

If your children haven’t done much socializing over the past year-plus, the thought of going back to school—and being around a new group of classmates—can feel overwhelming.

So, if you want them to feel better prepared for the new school year—and all the social interaction that goes along with it—start easing them into it ahead of time by coordinating play dates and social activities with friends and classmates in the weeks leading up to the first day of school.

“Having go-to friends and familiar faces during back-to-school alleviates anxiety and first-day jitters,” says parenting and education design expert Dr. Karen Aronian, Ed.D.

Get them back into a routine

For a lot of children, the 2020 – 2021 school year lacked the structure they were used to. But hopefully, 2021 – 2022 will be a return to a more “normal” school schedule. So, if you want to mentally prepare your kids for the upcoming school year, you need to reintroduce that structure—and get them back on a schedule now.

“Parents can help their kids transition back into a more structured schedule by practicing prior to school starting,” says Novak. “This [may look like] like waking up early for school time, preparing a breakfast together, and planning activities for the day.”

And while you might be tempted to provide that structure for your child, if you want them to successfully adapt to their new schedule in time for the school year, you should involve them in the process.

“Set up a doable, mutually determined schedule with your kids,” says Aronian. “No matter their age, child input equals child buy-in.”

Once you and your child (or children) have figured out a routine, make sure you post that routine throughout your home; that way, they have visual reminders of what they need to do and when—which can make it easier to get back in the swing of things, when the time comes, transition into their routine for the school year.

“Post the plan on the refrigerator, inside their bedroom door, at their desk, [or] inside the front door,” says Aronian.

The post How to Mentally Prepare Your Kids to Go Back to School appeared first on Fitbit Blog.

source https://blog.fitbit.com/mentally-prep-kids/

Flaunt Your Bold Style with Brother Vellies’ Designer Collection for Fitbit

Here at Fitbit, we empower our community to feel their best as they accomplish their goals, which is why we’re thrilled to announce our latest designer collection with Brother Vellies, a luxury accessory brand built on the ideas of uplifting artisan communities and cultures through design.

The collection with Brother Vellies comes from a long-time partnership with the Council of Fashion Designers of America (CFDA). For nearly five years, Fitbit has partnered with the CFDA to support emerging designers who blend fashion with innovation. Over the last three years, the PH5, Kim Shui, and Victor Glemaud designer collections have paved the way for stylish Fitbit accessories—and now, Brother Vellies is evolving us further by giving the classic scrunchie design a modern update with this new collaboration.  

Brother Vellies adds bold style to Fitbit Sense and Versa 3. By empowering fitness through fashion, this collaboration mixes the luxury, ethereal elements of fashion with health and wellness technology that changes lives every day. The iconic scrunchie design gets a high fashion twist with premium Horween® leather, so you can bring a distinctive style to your health and wellness journey. 

Are you ready to add an elegant touch to your everyday look? Keep reading to learn more about the designer and this effortlessly chic, boldly confident new collection for Fitbit.

The Brother Vellies for Fitbit Collection: Give your wrist an elegant twist

These lightweight, full-grain Horween® leather scrunchies are handcrafted with premium oils and dyes and tanned in through traditional techniques so they mold to your wrist and develop an aged patina finish over time. 

Made with care for Sense and Versa 3, the scrunchies are available in both Black and Oak color. Effortlessly chic, they’ll add a touch of high fashion to your everyday look and allow you flaunt your cool, confident style.

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Black leather scrunchie. This sleek, classic staple adds timeless style to a fun scrunchie design.

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Oak leather scrunchie. This warm brown offers casual sophistication in a bold scrunchie style.

About Brother Vellies

Led by Aurora James, Founder and Creative Director, Brother Vellies creates luxury, ethereal accessories in partnership with artisans across the globe using sustainable materials and designs you want to wear forever.

Shop the Brother Vellies for Fitbit collection for Sense and Versa 3 now in sizes small and medium for $54.95 each. As official Fitbit accessories designed to work with Fitbit products and tested for comfort and durability, these accessory bands can only be purchased on fitbit.com. 

Want to learn more about Designer Collections for Fitbit? Discover additional details here.*

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*Watch sold separately

The post Flaunt Your Bold Style with Brother Vellies’ Designer Collection for Fitbit appeared first on Fitbit Blog.

source https://blog.fitbit.com/brother-vellies-for-fitbit/

Knits Fit For Everyone: Victor Glemaud’s Second Designer Collection for Fitbit

For a second season, Fitbit has partnered with Victor Glemaud to create a showstopping collection of knit accessories for Fitbit Sense and Versa 3. Inspired by inclusivity and an expansive variety of skin tones, these chic bands nod to the beauty of diversity and elevate your daily wellness journey.

You may remember Glemaud’s collection of accessory bands from last year, which helped evolve stylish Fitbit accessories. Fast forward to today, and these refreshing new bands walk the line between elegance and playfulness, creating a unique way for everyone to connect with fitness through style. 

“We chose to use the same recycled REPREVE® fibers that were used in the first collaboration, as I wanted to continue designs with a more thoughtful impact on the environment,” says Glemaud. “We also incorporated and mixed tones from ivory to chocolate, which reflect a wide range of skin tones. Altogether, the designs exude elegance, power, and artistry.”

Excited? Us, too. Keep reading to find out more about the designer and his new collection for Fitbit. 

The Victor Glemaud for Fitbit collection: Knits fit for everyone

Inspired by the diversity of human appearances, especially skin color, Glemaud designed the bands to reflect a wide variety of skin tones, while also accentuating and glowing against the user’s skin with a sensual functionality. “It’s so important to celebrate individuality and your unique self, and I wanted to create an array of options within this new collaboration for wearers to do just that,” says Glemaud.

Check out the designs:

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Metallic Ombré. This multi-colored band uses shimmering flecks and varying nude shades that transition from light to dark.

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Metallic Stripe. This band features a deep brown strip down the center of a dark brown backdrop with shimmering gold flecks.

About the designer

Haitian-American designer Victor Glemaud’s award-winning fashion career has been bright and bold from the start—both literally and figuratively. From being a finalist in the 2017 CFDA/Vogue Fashion Fund to collaborating with Fitbit and the American Ballet Theatre’s “La Follia Variations” in 2021, his namesake label features inventive knitwear designed for all genders, races, sizes, and personalities.

After more than a decade, the Victor Glemaud brand continues to bring together classic silhouettes and unexpected details that celebrate both individuality and inclusivity.

Shop the Victor Glemaud for Fitbit collection for Sense and Versa 3 now in sizes small and large for $39.95 each. As official Fitbit accessories designed to work with Fitbit products and tested for comfort and durability, these accessory bands can only be purchased on fitbit.com. 

Want to learn more about Designer Collections for Fitbit? Discover additional details here.*

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*Watch sold separately

The post Knits Fit For Everyone: Victor Glemaud’s Second Designer Collection for Fitbit appeared first on Fitbit Blog.

source https://blog.fitbit.com/victor-glemaud-second-designer-collection/

Introducing Fitbit Sense in Sage Grey, Plus New Accessories For Your Fitbit Smartwatch

Here at Fitbit, we’re pushing the boundaries between fashion and fitness even further with our newest addition to the Sense line, sage grey/silver stainless steel, and more new show stopping accessories for Sense and Versa 3.

That’s right, we’ve added even more options to help you customize your look. You don’t want to miss this—keep reading to check out the exciting new designs.

Introducing Sense in sage grey/silver stainless steel

Fitbit Sense is now available in sage grey/silver stainless steel, for a neutral, relaxed look. Sage Grey is a soft, elevated tinted neutral that is inspired by the sanctuary of nature. Sensorial wellness and the search for one’s connection in nature is driving fashion’s core neutral palette to be framed in their most natural state of pigment. Less is more when it comes to this unique shade of grey, the subtle note of green makes this a highly wearable neutral on all skin tones.

This color was inspired by the growing influence the wellness industry has on trends impacting fashion, home interiors, art, and design. The popularity around this color space has to do with the sense of calm and serenity that green represents in both our mental health and its inherent relationship to nature.

New accessories you’ll love

Infinity band. Sage grey is also joining our accessory collection as an infinity band, so anyone can bring this color to their wrist.

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Hook & loop bands. For those looking for comfort and convenience, we’re introducing hook & loop bands. These super soft, plush bands will be available in charcoal and coastal blue.

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Two vegan leather bands. We’re also introducing two vegan leather band options in sand dollar and seaglass for a refined, polished look.

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Two sport bands. We’re adding even more soft, breathable, and durable silicone to our sport band lineup in blush/desert bloom and frost white/lunar white.

Upgrade your look

Starting August 16, Sense in sage grey/silver stainless steel will be available for $299.95 on Fitbit.com along with our Victor Glemaud and Brother Vellies collections. Then, on August 25, our latest infinity band colorway in sage grey will be available for $29.95, sport bands additions (blush/desert bloom, frost white/lunar white) and our new hook & loop bands (charcoal, coastal blue) will be available for $34.95, and our vegan leather bands (sand dollar, seaglass) will be available for $49.95.

Want to learn more about this exciting drop? Head to Fitbit.com to discover additional details and showcase your unique style by purchasing the designer collections, Fitbit Sense in sage grey, and other stylish accessories. 

The post Introducing Fitbit Sense in Sage Grey, Plus New Accessories For Your Fitbit Smartwatch appeared first on Fitbit Blog.

source https://blog.fitbit.com/sense-versa-3-new-accessories/