Novinky o produktoch Fitbit

Informácie o nových produktoch Fitbit a námety na inšpiráciu pre fitness a zdravý životný štýl.

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RECIPE BY LEANDRA ROUSE | PHOTOGRAPHY BY SAM EMMONS 

This veggie packed, single-pan gnocchi recipe is flavorful and quick to make. The components of the dish are flexible for seasonality, time on hand, and ingredients available in your pantry. It comes together beautifully with ratatouille-style roasted vegetables, perfectly crispy gnocchi, and a simple pesto. 

The trick here is to oven roast the gnocchi rather than the traditional boil. The result is a crispy-on-the-outside, chewy-on-the-inside dumpling. We first learned about this technique from the brilliant writers at Bon Appetit. And we wanted to make a version just as appealing, with plenty of seasonal veggies. 

This recipe brings out the flavors of roast vegetables and uses gnocchi dumplings as a complement to the dish, rather than the star. The veggies and gnocchi can be cooked together in the same pan, but it is best to keep them on separate sides so that the gnocchi has a chance to crispen in the olive oil, rather than get soggy in the juices of the roasted vegetables. 

The pesto is vegan. It substitutes nutritional yeast for parmesan, imparting a familiar cheesy flavor, without the dairy. Again, it’s a versatile recipe where you can easily swap the kale for any hearty leafy green or the walnuts for a different nut or seed. In fact, using a pumpkin or sunflower seed would be a great way to turn the recipe nut free if needed. 

This dish comes together in 30 minutes. And because it’s gnocchi with tomatoes, it’s a familiar flavor profile that will be loved by all ages. Stock your pantry with shelf stable gnocchi and never find yourself without dinner plans again. 

INGREDIENTS:

1 small red onion, sliced

3 garlic cloves, peeled and rough chopped

1 pint cherry tomatoes

1 yellow squash, cut into thick disks

1 fennel bulb, sliced

1 small eggplant, cut into cubes (peeling is optional)

17.6-oz. package shelf-stable or refrigerated potato gnocchi

3 tablespoons olive oil, divided

1 teaspoon kosher salt

Freshly ground black pepper

1 tablespoon fresh lemon juice

2 cups arugula

For the kale walnut pesto: 

1 cup packed fresh basil leaves 

1 cup packed fresh parsley

2 cups packed kale 

3 tablespoons walnuts, toasted 

1 garlic clove, peeled 

1-2 tablespoons lemon juice, to taste

3  tablespoons nutritional yeast 

1/4 teaspoon sea salt

2 tablespoons extra virgin olive oil 

3-6 tablespoon water, added till desired consistency

INSTRUCTIONS: 

Preheat the oven to 425 degrees. 

Cube the eggplant, sprinkle lightly with salt and set aside to “sweat.” This step removes any bitterness from the eggplant. Slice onions, garlic, and other vegetables and toss together on one half of a large baking sheet. Open the gnocchi and place on the other half of the baking sheet. 

Using a clean dish towel or paper towel, dap the eggplant to remove all the salt and condensation. Add the dried eggplant to the veggie half of the baking sheet. 

Now drizzle all veggies and gnocchi with the olive oil and season with salt and pepper. Toss to evenly cover with seasoning, but keep the gnocchi and veggies separate. 

Add to the oven and bake for 30 minutes, until the gnocchi is golden brown. Keep an eye on the pan and toss the ingredients half way through the baking process. 

While the veggies and roasting, make the pesto in a high speed blender. 

Add all ingredients except olive oil and water to the blender and pulse to combine. Once combined, turn the blender on low and slowly drizzle in olive oil. Use a spatula to scrape down the sides and blend on low again. Add water one tablespoon at a time, until you reach desired consistency. (A good consistency is somewhere between a chunky spread and a thick soup.)

Use the spatula to place the pesto into a small bowl and set aside. 

Remove the roast vegetables from the oven when the gnocchi is golden brown. Immediately toss with pesto and arugula. 

Plate and serve hot.   

Makes 8 servings.  

NUTRITION FACTS (PER SERVING): 

Calories 350

Protein 10 g

Total fat 18 g

Saturated fat 2.5 g

Cholesterol 45 mg

Carbs 43 g

Fiber 8 g

Total sugars 7 g

Added sugars 0 g

Sodium 79 mg

The post No Mess Meal: Crispy Sheet Pan Gnocchi with a Ratatouille of Roasted Vegetables appeared first on Fitbit Blog.

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From Olympic swimmers and pro golfers to MMA champions and personal trainers, the Asian American and Pacific Islander, or AAPI, community is heating up Instagram with some seriously inspirational—and aspirational—content.

These five AAPI social media stars share their passions, skills, and glimpses into their cultural heritages. Here are five reasons their content belongs in your Instagram feed.

Tisha Alyn 

@tishaalyn

The Filipina-American Fitbit ambassador and Premium Trainer grew up with a golf club in her hand. She went pro but her career, and life, are about so much more than golf.

She’s a pro at reinvention. Tisha started golfing at age three and entered her first competition at age seven. After her college graduation she felt “burned out” from touring nonstop and played her last professional tournament in 2018. She still swings a club like a boss but put the bag down to pursue a career as a social media personality influencer.

She’s a (more than) triple threat. Golf Journal called Tisha “that friend who’s inexplicably good at everything.” She’s played in the pros, earned a degree in broadcast journalism from Cal State Fullerton, and built a career as a sought-after media personality and commentator. 

She’s an advocate. In 2019, Tisha came out. She told Golf Journal that her decision “rocked the traditions and culture of being Filipino.” She wanted to make sure that other women in the AAPI, LGBTQIA+ and professional golf communities had role models and used her platform to become a passionate advocate for LGBTQIA+ rights. 

She knows how to have fun. Tisha’s 350k Instagram followers know that she likes to have a good time, whether that means Topgolfing in heels, doing golf trickshots, or busting a move everywhere she goes. 

She’s honest about her struggles. Growing up, Tisha saw few AAPI and LGBTQ women in professional sports. She believes “representation matters” and shares her story, and her struggles, to encourage other athletes in these communities to not let adversities stop them from pursuing their goals.

Torri Huske

@torri_huske

Huske emigrated from Guangzhou, China, to Arlington, Virginia, in 1991. The pro swimmer made a splashy debut at the 2021 Tokyo Olympics and her Instagram feed is equal parts swimming and sweet slice-of-life photos.

She’s fly. The Team USA swimmer is a six-time World Junior Championships medalist who twice broke the American record for the 100-meter butterfly, clocking in at just 55.66 seconds, during the Olympic trials in Omaha in June. Huske swam for Team USA at the 2020 Tokyo Olympics and brought home the silver medal for the 4×100-meter freestyle relay.

She’s creative. Huske lists painting as one of her hobbies and painted a mural of Palo Alto for her senior high school project.

She’s smart. Huske was accepted to Stanford University and started her freshman year in fall 2021. In an interview with Swimming World, Huske said the California college was the best fit for her athletic and academic goals.

She’s a regular college kid. In between breaking records and qualifying for the Olympics, Huske posts photos of regular college activities. She attends football games (and tailgates), poses for silly selfies with her roommate and hangs at the beach. 

She’s a globe-trotter. Most adults have far fewer air miles than Huske. She’s posted photos from Hawaii, Florida, Virginia, Budapest, and, of course, Tokyo, proving that it’s always a good idea to experience the world. 

Denise Marie Antoine

@denisemarieantione

The Los Angeles-based Afro-Asian yoga, dance teacher, fitness influencer, and Fitbit trainer teaches private and group classes. She also fills her feed with aspirational yoga content.

She’s got moves. Antoine developed a love for movement while studying classical dance, crediting that professional dance training for her athleticism—and she’s got the moves to prove it.

She’s inspirational and aspirational. There are many “wow” posts of Antoine in impressive poses, but she’s also honest about the journey to success. In a March 30 post, she wrote, “When it’s hard, keep going. When you’re tired, persevere. Trust in your journey and remember that sometimes those ‘detours’ are vital lessons…”

She believes yoga is a practice. Antoine has mastered moves that even experienced yogis might find intimidating, but she remains committed to a daily practice and shares #workinprogress updates as she practices new moves.

She’s a survivor. Growing up in South Central Los Angeles, Antoine survived an attempted abduction. The experience led her to prioritize investing in youth and survivors of childhood trauma.

She believes in inclusivity. Antoine, who is of Creole and Korean heritage, has used her platform to share thoughts on Martin Luther King and #BlackLivesMatter. In honor of #BlackHistoryMonth, Antoine participated in an illuminating Fitbit chat about identity, inclusivity, and intersectionality, sharing her thoughts informed by her lived experience as an Afro-Asian female entrepreneur.

Lindy Mei

@lindymei

Lindy Mei was born in Taiwan and had a successful international modeling career but traded catwalks for pull-ups when she moved to San Francisco in her 20s. The personal trainer shares her workouts–and toned physique–with 96.7k Instagram followers.

Her strength shines through. It’s not an accident that Mei adopted the brand Lift with Lindy. She’s a certified personal trainer who shows off one-handed pull-ups, single-arm shoulder presses, and some seriously heavy weights.

She wants followers to eat more, not less. Mei is adamant: “In order to build muscle, you must FUEL YOUR BODY PROPERLY.” She talks about the benefits of gaining a few pounds and shows before/after photos, adding, “I was skinny. REALLY skinny. But also, skinny fat.” Changing her gym routine and eating habits provided the toned look she wanted.

She’s not afraid to share her views. Followers who scroll through Mei’s Instagram feed will see her wearing her views on her sleeve (and her backside). Her posts include photos of Mei wearing a t-shirt that reads, “Femme labor is not free” and short shorts with “Vegan Booty” emblazoned across her backside.

She’s a well-rounded athlete: Mei might be best known for lifting weights, but her Instagram feed is filled with images of her engaged in activities ranging from boxing and hiking to surfing, archery, and pole dancing–all sports that require the strength and discipline that she mastered in the weight room.

She differentiates between working out and training. A follower asked if she works out or trains. Mei trains: She designs workout programs to help her achieve specific goals rather than just jogging on the treadmill for 30 minutes to check off “workout” on her to-do list—and she takes the same approach with her clients.

Gianni Subba

@giannisubba

In this corner, Malaysian martial artist and pro mixed martial arts, or MMA, fighter Gianni Subba shows off what it takes to succeed in and out of the ring. He started taking taekwondo classes when he was 11 years old to learn discipline, loyalty, and respect before pursuing a pro-fighting career.

He’s a family man. Mixed martial arts are a family affair. Subba’s brother, Keanu, is also an MMA pro, and the pair spend a lot of time training together. Subba’s Instagram feed is filled with photos of the champ hanging with his family and friends.

He’s a comeback kid. After being diagnosed with a brain cyst in 2018, Subba was forced to take time off from mixed martial arts. He took on a commentator role, calling the action at a championship fight, which led to additional gigs in the broadcast booth. He still hopes to get back in the ring but has embraced his new role.

He’s willing to learn. Subba watched YouTube videos to learn MMA and continues showing up in the ring to hone his skill. He recently posted a training photo with the comment, “Always a student, never a master.” He’s taken the same approach to commentating, accepting advice from veterans, and showing a willingness to learn the ropes.

He’s dedicated to giving back. Subba was just 19 years old when he became a professional fighter. Now, he wants to help others excel in the sport. He founded SOMA Fight Club Bali, an Indonesian martial arts gym, in 2021 and hopes to train the next world champions.

He’s grateful. Sure, Subba knocks people out for a living, but that doesn’t mean he’s cold. Scrolling his IG feed reveals posts like, “Only this moment is guaranteed” and “Taking this time to express gratitude for all that I have.”

The post 5 Inspiring AAPI Influencers to Follow appeared first on Fitbit Blog.

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Recipe by Leandra Rouse | Photography by Sam Emmons

Food serves many purposes in our lives—sustenance, celebration, and healing. And as a home cook, it is important to know recipes in each of these categories. Today’s recipe is for Indonesian Jama Juice. A delicious anti-inflammatory drink that can be easily made at home and can support your overall well-being. 

This recipe harnesses the power of fresh turmeric root. This ingredient can be easily found in warm climates such as Bali, India, Hawaii, and Mexico. But also can be purchased in most health-focused grocery stores around the United States. Turmeric root has been long recognized for its medicinal properties. It has been reputed to benefit conditions such as arthritis, anxiety, and metabolic syndrome where inflammation and oxidative stress may play a role. And also as a fantastic food based approach to soothing aching muscles and other exercise-related soreness. 

Jamu is the term for traditional herbal and plant medicine in Indonesia, and “Jama Juice” has become a popular drink all over Indonesian because of its bright flavor, vibrant color, and well-being properties. Because of its popularity in South East Asia (and with healthy food bloggers), we wanted to bring a version of this recipe into your home. 

Using a high speed blender and a fine mesh strainer is the work-around for having a juicer. This recipe emulsifies fresh turmeric and ginger root, along with fresh cracked black pepper to help with turmeric’s absorption. It is then cooked over medium heat to release the active compounds in the curcumin (the antioxidant found in turmeric), and make the nutrients more bioavailable to the body. After simmering the fresh juice, you will add a little fresh squeezed lemon or lime juice and honey for sweetness. Strain and serve. This recipe is for a juice concentrate, and is can be topped off with water if the flavor is too strong for anyone. It can be enjoyed chilled over ice on a hot day, or warmed and sipped like tea in the evening. It can be stored in the refrigerator for up to a week. Or frozen into ice cubes for a potent addition to smoothies. Anyway you like it, the body will benefit from a concentrated dose of plant medicine. 

INGREDIENTS:

1 cup of fresh turmeric root (unpeeled is fine)

½  cup of fresh ginger root  (unpeeled is fine)

⅛ teaspoon fresh ground black pepper

2 cups of coconut water

2 cups of water

2 tablespoons of fresh lime juice 

2 tablespoons of honey 

INSTRUCTIONS: 

In a high speed blender, add turmeric, ginger, pepper, coconut water and water. Blend on high for several minutes until the root is completely emulsified. Pour the mixture into a sauce pan and simmer on low for 20 minutes. Add the lime juice and honey and stir to combine. 

Set the sauce pan aside from the heat to briefly cool. Then using a heat safe pitcher and a fine mesh strainer, carefully pour the hot Jama Juice from pan to pitcher. Set on the counter until room temperature and then keep chilled in the refrigerator. 

When you are ready to drink it, it can be served cold or warm. Small amounts can be added to water and sipped throughout the day. Think of this juice as a concentrate and mix with water as needed. 

Makes 6 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 40 Cal 

Protein  0g

Total fat  0g

Saturated fat  0g

Cholesterol  0mg

Carbs 11 g

Fiber  0g

Total sugars 9 g

Added sugars  6g

Sodium  40mg

The post Healthy Recipe: Balinese “Jama Juice” appeared first on Fitbit Blog.

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When I first started going to the gym, I was terrified of making a fool of myself with weights. I felt like everyone would be watching me do moves incorrectly, and laughing at me in their head. Not to mention the weight section was very male-dominated and felt intimidating as a female. 

So, I stuck to the safety of the cardio machines for too long instead of hitting the weights.

Years later, I slowly started overcoming my fear of the gym and learned how to lift weights safely. Today, I’m a personal trainer and have even competed in a bodybuilding contest! Safe to say I’m no longer afraid of weights. 

Here are my tips to overcome “gym-timdiation” and build confidence in the gym.

Have a plan. Follow a guided routine that instructs you which moves to do and teaches you proper form, ideally with videos. This will help you feel sure of yourself as you go through the exercises.

Take your weights off to the side. If lifting weights in the middle of the gym floor isn’t your thing, take the dumbbells into a side area or a corner room where there’s a bit more privacy. Build confidence doing the moves correctly with good form and then transition to more public areas once you feel comfortable. 

Go with a friend. A friend or partner can help you feel more confident and less intimidated initially. Bonus points if your friend lifts and can show you how to use equipment correctly! 

Work with a trainer. If your budget allows, a personal trainer at your gym can show you how to use equipment safely and teach you how to do moves with correct form. This can help you build confidence for when you’re working out alone without your trainer. Even just a few sessions can go a long way. 

Remember that people are looking at themselves, not you. Most people in the gym are busy or on their phones. Just like you don’t go home and think about everyone you saw at the gym… Neither do they. Instead of focusing on everyone else and what they’re thinking, shifting your focus to you, your body, and your mind-muscle connection. 

Finally, remember that everyone in the gym was once a beginner, too. Everyone is there to better themselves, just like you. You deserve to take up space in the gym just as much as everyone else there does! 

The post How to Overcome Gym-Timidation appeared first on Fitbit Blog.

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It’s been a week of missed deadlines, long commutes, and doom scrolling; there are dishes in the sink, unanswered texts, missed Snapchats, and nothing in the fridge. Mustering up the zen to sit still and meditate isn’t in the cards but you need to figure out how to shake off the stress. Tai chi could help.

Tai chi, a Chinese mindfulness technique with roots in ancient China, involves a series of gentle flowing movements (no sitting still or chanting “OM” required) that has been proven to promote calmness and potentially reduce anxiety. And when the mind relaxes, the body finds flexibility and balance. 

What is Tai Chi?

“Tai chi chuan (also called tai chi) is an ancient Chinese practice and a form of exercise that uses similar movements in martial arts. It is done without a partner and is a kind of shadow boxing,” explains Tsao-Lin, an alternative health and Chinese medicine expert. 

She adds that while it may appear easy, it requires a great deal of focus, coordinated breathing, and cognitive coordination. This 2021 study shows that tai chi improves neuroplasticity and cognitive flexibility and function. 

Similar to yoga, many consider tai chi a moving meditation requiring practice and dedication. Tai chi breaks down into several types or forms, and each of them incorporate different animal movements such as the Crane, Tiger, or Snake.  

Who is Tai Chi for?

“From five years to 100 years, anyone can do tai chi because it is a low impact exercise that focuses on balance, flexibility, and breathing,” Tsao-Lin says. It may also reduce stress on your joints and muscles.

The mindfulness technique’s accessibility may attract people to it as well. You don’t need fancy, high-tech equipment or well-furnished environments to practice. 

Practice tai chi anywhere—indoors or outdoors—alone. However, Tsao-Lin suggests that you’ll enjoy it most when you do it with others. 

If you’ve ever seen people doing tai chi in parks at the crack of dawn, you’ll notice them facing the East. Tsao-Lin explains that “daylight carries more Yang energy, and it is a way to absorb Yang qi into the body.” 

She continues by saying this “outside practice supports being in sync with Yin and Yang of nature and circadian rhythms.”

Tai chi is easy to start but takes years of consistency to master. Think of it as a lifelong and life-extending practice.

The Major Benefits of Tai Chi

Over 500 clinical trials and research studies have found tai chi to improve memory, help with pain management, and considerably lower stress. Additional benefits of tai chi include decreased anxiety and depression and higher cognitive function. 

If done properly, tai chi can generally improve your health. Some of the benefits include:

Decreased stress, anxiety, and blood pressure. 

Better mood.

Improved movement and balance.

Improved muscle reflexes and blood flow.

Safe movement.

Improved blood oxygen and cognitive function.

Although it needs more research, some existing evidence shows that tai chi can: 

Improve your sleep quality.

Boost your immune system.

Lower blood pressure.

Improve joint pain and overall wellness.

How to Perform Tai Chi

Performing tai chi happens in sets that look like a dance routine. With several styles of tai chi, the practice offers both long and short forms, but basic tai chi consists of 24 movements. 

Now, it may suit best to learn tai chi from a qualified instructor, especially as a beginner. However, certain books or videos can guide you. Tsao-Lin recommends this YouTube video for people who want to learn a few techniques. 

You can find numerous tai chi classes in communities today. To start, find a class near you and reach out to them. Remember that tai chi instructors don’t need to have licenses or attend an A+ program. For certainty in the kind of training you receive, make enquiries about your instructor.   

You should expect your instructor to teach you certain positions and breathing techniques. They would teach how to practice the exercise safely due to the risk of injury that may occur if you don’t take proper safety measures and form. 

After a couple of classes from your instructor, you should be able to carry the techniques on your own. 

You may begin to see some of the benefits of tai chi after you practice for about 12 weeks. However, it won’t do any harm to continue for a longer time and improve your overall wellness.

Tai chi serves to relieve stress among other things. So, don’t overthink the time and place you should do your exercise. Do it when you can and take it easy on yourself. When feeling tense, you can even imagine the movements of tai chi without actually moving—even at work!  

The post Reduce Your Stress with Tai Chi, a Chinese Mindfulness Technique appeared first on Fitbit Blog.

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In our new monthly profile series, Fitbit is seeking to amplify diversity in the world of wellness and fitness by featuring the voices of POC trail-blazers at the helm of these industries—industries that have discredited voices like theirs for too long. 

For our May profile, we’re highlighting the incredible work of Ife Obi, founder of The Fit In, a fitness brand and studio with three locations in the historic neighborhood of Bedford Stuyvesant in Brooklyn, New York. We’re excited to share the conversation we had with Ife about what she does as founder of the brand and fitness center, and what it means to be a POC in the fitness industry.

Ife Obi created The Fit In with the goal to provide access to quality health and wellness to underserved communities. It’s the first brand of its kind in Bedford Stuyvesant and all of East Brooklyn, an area long underserved by the health and wellness industry. Its signature classes, which are available at three of its separate locations in Bed-Stuy, are meant to develop a framework for long, strong bodies that can handle current everyday tasks—from carrying groceries or picking up toddlers, to preparing for high-intensity workouts or lifting things.

She also created The Shop at The Fit In, which continues the mission of creating health equity in communities of color by providing access to health and fitness related products in food and health deserts. 

“The Shop provides our diverse community with awareness and access to brands that truly believe in health for all,” Obi says. “These brands include our own line of supplements, Back To You by The Fit In, centering the root cause of conditions that impact many women but affect women of color, particularly Black women, at higher rates.”

Keep reading to learn more about The Fit In and how Ife is paving the way for more brands and studios striving to make a difference in their communities.

FITBIT: The Fit In strives to redefine the word “fit” as it currently stands in the fitness world and to be a haven for all people, particularly BIPOC women, to feel represented and comfortable in their own skin. What drew you to this work?

IFE: In my 20-year long career of marketing for major brands, I used fitness, pilates, and strength training specifically, to destress. During this time there was only one image of fitness that I repeatedly saw and it didn’t include anyone that looked like me. 

I was eventually badly injured doing a workout and I realized I had to start really learning about this thing called health and fitness. Not just for me and learning what proper training looks like, but so I can  ensure that people who look like me are able to benefit and prevent negative health outcomes, like what I and my family historically have had to deal with. 

My community and many Black and Brown communities around the nation have some of the highest rates of diseases like diabetes, heart diseases, and more. And these are the communities with the least wellness options. They have the least safe options for movement and the most unhealthy options for food and groceries. 

So, I decided I wanted to make an impact with my community and work to change our health statistics.

FITBIT: Are there any changes you’re currently seeing in the fitness industry that give you hope you’ll start seeing more inclusive fitness studios in underserved areas?

IFE: We’re seeing more BIPOC interest in movement certifications. More are interested in learning how to provide wellness to their own community which eventually leads to more BIPOC in positions of leadership and ownership.

I get asked a lot about my formula and how I ensure diversity and inclusion and it’s not something I can just write out. True inclusiveness starts with leadership when you have people in the community as the leaders, then they know what needs to be implemented to make sure spaces are not just diverse but inclusive. 

FITBIT: Why, in your view, is it so important for there to be communities like yours that are intended for all and specifically, BIPOC women?

IFE: Culturally there are reasons BIPOC women, particularly Black and Brown women, focus on their health and fitness and lower rates than white women. The research shows that lack of access to safe places to move, lack of self-efficacy, and lack of social and family support are the top reasons. So communities like ours work to eliminate some of those barriers to get more BIPOC women to focus on themselves and their health.

FITBIT: How do you hope to inspire others with The Fit In?

IFE: My hope is that it encourages more people of color to get into fitness and wellness. This includes those who look at fitness as a way into entrepreneurship and a way to support their community. It also includes those who felt that they couldn’t focus on their own health seeing examples in us of people that look like them making time for themselves. 

FITBIT: What’s the future look like for The Fit In? Where do you hope to be in 5 years?

IFE: I see no end to The Fit In. The Fit In started as one little studio in Bed-Stuy. We’ve expanded to three locations in addition to outdoor and virtual fitness options, because there are more people in our community that we need to serve and because our community needs more options to make sure they find a movement routine they love and can commit to. This is something we want to further expand on as there are communities like ours nationwide. 

And because there are so many more areas of wellness that are exclusive toward Black women and Women of Color, there are so many areas we are looking to address. We’ve already launched into the supplement space to tackle health issues that we have to deal with more than our white counterparts, and we will continue to expand in this world of Precision Health. The Fit In is not just a brand tackling inclusivity in fitness—we are tackling the health industry.

The post Ife Obi, Founder of The Fit In on Creating a Fitness Brand and Studio for All appeared first on Fitbit Blog.

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In a world filled with uncertainties, we all need effective coping strategies to manage our stress levels and keep our lives on track. The notion of self-care is to help relieve stress and anxiety and foster positivity. By integrating self-care activities into your routine, you can bolster your mood and mental health, and reduce the physical toll of stress.

Good nutrition can also play a role in self-care. Eating well ise another strategy to build your resilience and help you find your zen.

Research shows that eating well can profoundly impact our cognition, concentration, mood, and stress levels. So, it’s evident that food not only nourishes the body but also the brain.

Nutrition and stress

Stress triggers our body to release a series of hormones—often known as “fight or flight” mode —where our body prepares to handle what it perceives to be the “threat” at hand. This includes raising our blood pressure, heart rate, and blood sugar levels to be primed to act.  

While our bodies can deal with short bursts of stress, when we’re constantly living a stressful life, our ability to thwart our stress responses becomes fatigued. This can lead us to feel sluggish, run-down, and regularly reach for energy-dense foods as our body looks for a quick energy boost.  

Foods such as candy, potato crisps, cookies, and the like might give us a burst of energy in the short term; however, the metabolic response can cause our blood sugar to spike. Fluctuations in blood sugars can leave us feeling even more tired and sluggish. Long term, regularly choosing highly processed, nutrient-poor foods can impact the gut microbiome by limiting the diversity of gut bacteria, lowering immune function, negatively influencing mood, and compromising overall health.  

Opting for foods that both nourish and are slowly metabolized supports well-being and helps build the body’s resilience. Think fruit, vegetables, lean meat, and fish, as well as plant-based proteins, nuts and seeds, whole grains, dairy, and dairy alternatives. 

Nutrition and mental health

New and exciting research shows food choices may impact long-term mental health. While diet may be just one piece of the complex puzzle of mental health, it is one we can control through our daily food choices.  

It’s important to note that the overall quality of our diets matters most, not specific foods or a single nutrient. We need to see nutrition as the result of daily food choices over the long term. 

Current research in nutritional psychology shows that adopting a healthy diet, particularly the Mediterranean Diet, may improve mood and well-being in the long term. The Mediterranean Diet primarily consists of plenty of fresh fruit and vegetables, oily fish (such as salmon, halibut, and anchovies), legumes, nuts and seeds, and whole grains. The predominant fat source in the diet comes from olive oil. 

One mechanism by which foods may impact the brain and mood is via the gut microbiome; these are the diverse “good” bacteria colonies that live in the digestive system. The digestive system is directly linked to the brain and studies are also examining the role of foods on fighting inflammation and the role this may play on mood and well-being. The Mediterranean diet is already well established as beneficial for high blood pressure, heart disease, type two Diabetes Mellitus, and dementia. So, it’s a win-win. 

Fostering a healthy relationship with food

For many of us, food itself can trigger stress. We are inundated with conflicting messages about what to eat, creating unhelpful feelings toward food and our bodies. Yet, reconnecting with food and rediscovering the joy of eating can also help reduce stress. 

It is essential to recognize that food is so much more than a source of nutrition. It sparks memories, fuels conversation, connects us to our culture, and can transport us to the other side of the world one mouthful at a time. Fostering a healthy relationship with food is yet another example of good self-care. Becoming a more intuitive eater does take time, but the benefits can be liberating.  

Nutrition science is constantly evolving. Research shows that what we eat can impact every facet of our wellbeing and health. Making mindful food choices and eating to fuel our bodies physically and mentally can impact health holistically.

There are numerous ways to promote good self-care. But, next time you’re feeling the pinch, consider a cup of tea, a handful of nuts, a piece of fruit or a tub of yogurt over a less nutritious alternative. It may give you the advantage to help keep stress eating at bay. 

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Lately, everyone seems to be pulled in a million different directions. But if you’re a woman, you may be especially overwhelmed. “Women today are more burnt out than ever because they’re taking on more and more responsibility in our ever-changing, fast-paced society,” says Emma Demar, LCSW, a therapist with IntrinPsych Woman in New York City. 

The trend is so extreme that burnout among working women has hit a three-year high, affecting 34 percent of working females, compared to 26 percent of their male counterparts, according to a recent Gallup poll. And it’s hardly limited to the office. Recent research reveals that moms are tapped out too.

So, if all of this sounds familiar, you’re hardly alone.

Speaking of being alone, when was the last time you were alone? If the answer is ‘I can’t even remember,’ that could be part of the problem. “It’s essential to regularly take a conscious step off the hamster wheel and check in with yourself and attend to your personal needs,” says Demar. “After all, we can’t pour from an empty cup.”

Sounds great, but how do you find the time you need to replenish and recharge? Here’s what psychologists want you to know.

There’s a reason why women feel so drained

“As women, we’re expected to wear multiple hats and juggle a multitude of responsibilities,” says Demar. “On top of that we’re expected to make it look easy.” That’s tricky under the best of circumstances, but today those obligations seem to be growing (and growing). “Boundaries that were once in place, such as the separation of work and home or the division between business hours and private time, have blurred,” says Haley Perlus, PhD, a sports and performance psychologist. 

“Now we move from one responsibility to another with little or no time to even think about taking a moment to renew energy, and often our responsibilities overlap.” That, she says, creates even more emotional and mental exhaustion. 

Burnout goes beyond being tired

Feeling drained is the most obvious symptom of burnout. However, there are two additional telltale signs. The first—what psychologists call depersonalization—is the loss of connection to your job, friends, or even family. Maybe you suddenly dread opening your inbox in the morning or have zero motivation to schedule lunch with a friend. That’s depersonalization. 

The other feature is becoming unrealistically hard on yourself. For instance, your work may be completely fine or even exceptional. Still, you seem to think you’re unproductive or are doing a lousy job.

You can take back the balance

“Many women feel guilty if they take time to recover because that’s time they could be spending supporting someone else or crossing things off their to-do list,” says Perlus. “Recovery is perceived as a reward and allowed if they complete all their to-do’s.” 

The truth is, we have it all backward. Recovery should be part of your daily routine to prevent burnout before it strikes, not an afterthought once you’re completely fried.

Sounds great, but how do you make it happen? These five strategies can help:

Schedule a daily check-in. Each morning or evening, take a few minutes to sit quietly and observe or write down your thoughts or feelings without judging them, suggests Demar.

Start a daily movement practice. “This can be as simple as a short walk around the block, some flow yoga, or even a stretch,” says Demar. “Use the time to tune back into yourself and experience what sort of thoughts come up.”

Mix it up. Perlus is a big fan of following periods of activity with moments of stillness. “After you’ve been active, try engaging in something that brings feelings of peace, calm, and restoration,” she says. Meditation, deep breathing, or (yes!) naps are all great choices.

Make a list of things you miss. “These can be activities or relationships that have taken a backseat in your otherwise busy life,” says Demar. “Then, on Sunday evening, take a look at your list to see where you can add one or two of these into your weekly schedule.”

Enjoy small breaks. “When you introduce short recovery pauses, you won’t require hours at the end of the day, weekend, or on vacation,” says Perlus. “Brainstorm what you can do when you have less than five minutes, ten minutes, 15 minutes, or 30 minutes and begin to insert these breaks throughout the day.” Walking the dog, listening to music, a small act of kindness, or tuning in to what you feel grateful for are powerful yet require little time.

If all of this sounds self-indulgent, maybe it’s time to see things from a different perspective. “When you say yes to ‘me time’, you are giving yourself the opportunity to be your best self for the people you love and want to support,” says Perlus. “And they’d much prefer the best version of you to the burnt out one.”

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Most of us experience a stiff neck from time to time—but that doesn’t make it any more pleasant (or less painful) to deal with. Luckily, there are steps you can take to alleviate the symptoms of a stiff neck and feel more loose, relaxed, and comfortable.

Let’s take a look at six strategies you can use to get rid of your stiff neck.

What causes a stiff neck?

Before we jump into tips to alleviate the symptoms of stiff neck, let’s quickly touch on some of the reasons why your neck might be feeling stiff—starting with posture.

“It’s no secret that most of us spend a good portion of our day looking at a phone and/or a computer screen,” says doctor of physical therapy and yoga instructor Kristina Kehoe. And all that time staring at a screen can lead to posture issues.

“Typically, we sit with what’s called ‘forward head posture,’ where the shoulders are rounded forward and the head is held forward, where the ears are lining up in front of the shoulder,” continues Kehoe. “This causes the muscles in the back of the neck and back to work harder to hold our head and neck up”—which can lead to a stiff neck.

Another culprit that may be playing into your neck stiffness? Too much stress.

“[When we’re stressed], we tend to hold a lot of tension in our shoulders or neck,” says Kehoe. “If you’re tensing your shoulders and surrounding muscles all day, these muscles can get tense and stiff.”

Not moving enough throughout the day—or staying in one position for too long (for example, sitting at a desk or sleeping in an uncomfortable position)—can also cause neck stiffness.

“The biggest cause of stiff neck is lack of movement,” says Tony Matoska, doctor of physical therapy and clinic manager for Athletico Physical Therapy in Muskego, WI. “Many people find themselves sitting in one place too long throughout the day, which causes joints to stiffen and muscles to tighten.”

Clearly, there are a lot of factors that could be causing symptoms of a stiff neck. But the question is, how do you alleviate those symptoms?

Do neck exercises…

One of the best ways to alleviate neck stiffness? Doing exercises and stretches that target the neck. Some exercises you may want to incorporate into your daily routine to alleviate the symptoms of a stiff neck include:

Chin tuck. The chin tuck exercise “will help improve posture throughout the day to avoid the forward head posture,” says Kehoe—and the stiff neck that can often come with it.

“To perform a chin tuck, you want to sit with a neutral posture—so shoulders in line with your hips and ears aligned with your shoulders,” says Kehoe. “Draw your chin back while keeping your jaw and shoulders relaxed.”

For best results, Kehoe recommends repeating the chin tuck between 10 and 20 times in a single session—and cycling through between 5 and 10 sessions throughout the day.

Upper trap stretches. The upper trap muscles are located on both sides of your neck—and “these are the muscles that get especially tight with stress since they’re the muscles we use to raise our shoulders towards our ears,” says Kehoe. “This stretch will help to decrease tension in these large muscles and can be very effective when stress is a main culprit of your neck stiffness.”

To stretch your upper trap muscles, “draw the right ear towards the right shoulder to feel a stretch on the left side of the neck,” says Kehoe. “If it’s tolerable, gently pull down on the side of the head towards the right [shoulder] to feel a deeper stretch.”

Hold the stretch for 20 to 30 seconds; then, repeat on the left side.

Levator Scapulae Stretch. Another muscle to target if you want to loosen up your neck? The levator scapulae.

“The levator scapulae is a muscle to the side and back of the neck,” says Kehoe. “In my experience, a lot of knots live in this muscle when the neck is stiff. Stretching this area out can help with overall mobility and stiffness of the neck.”

For this stretch, “start by bringing the right ear to the right shoulder,” says Kehoe. “After you’ve achieved that position, slowly turn your head towards your right armpit. You should feel a stretch on the left side of the neck—but more in the back of the neck when compared to the upper trap stretch.”

Hold the stretch for between 20 and 30 seconds, then switch to the left side. Repeat the process two to three times per side.

…and yoga poses

Yoga can also be a great way to alleviate neck stiffness. Some yoga poses that are especially helpful for stiff neck include:

Standing Forward Fold. Standing forward fold is a foundational yoga pose that’s also great for the neck as it “allows gravity to help decrease stress on the spine in the neck and open up the joint space in the neck,” says Kehoe.

To get into the pose, “stand with your feet hip width apart. Slowly roll your spine down to bring your hands towards the floor,” says Kehoe. “Keep a slight bend in your knees to avoid putting excess strain on your back.” 

You can either keep your fingertips on the floor or cradle your elbows in opposite hands. From there, “Allow your head to hang heavy toward the floor,” says Kehoe. “You can gently sway side to side or nod the head yes/ no if that feels comfortable.”

Remain in the posture for 5 to 8 breaths.

Thread the needle. This posture “helps open up the upper back and neck and relieves tension,” says Kehoe.

To thread the needle, “start on all fours,” says Kehoe. “Reach the right arm through the left arm, coming down onto the right shoulder if that feels comfortable.”

 Hold here for 3-5 breaths, then repeat with the left arm.

Supported fish pose. This yoga pose “helps to improve the mobility through your thoracic spine…[which is important because] when this area is not moving well, the neck can compensate and feel stiff,” says Jackie Fenton, doctor of physical therapy, yoga instructor, and owner of Bright Heart Yoga Studio.

To get into the posture, place a pillow, block, or foam roller between your shoulder blades and perpendicular to your spine. With your knees bent and feet flat on the floor, lean back against the pillow, block, or foam roller and put your hands behind your head, allowing your chest to open. Stay in the posture for 10 breaths.

Adjust your workstation

As mentioned, spending all day sitting at a desk can play a major role in neck stiffness. So, if you want your neck to feel less stiff, creating a more ergonomic workstation is a great step.

There are a variety of ways to update your workstation to be more neck-friendly, including:

Put your monitor at eye level. “If you’re spending the day looking up or down at a monitor, you will inevitably have stiff muscles because those are not positions that are great for our head, neck, or shoulders,” says Kehoe. “Keeping the monitor at a point where it’s level with your gaze allows you to maintain good posture throughout the day.”

Adjust your desk and chair to ensure your feet are resting flat on the floor. “Make sure your desk height clears the knees and thighs,” says Matoska. “If your chair is too tall, use a footrest to ensure your feet are resting flat.”

Use a headset for phone calls. Holding your phone between your neck and shoulders is a surefire way to develop a stiff neck—so “use a headset and/or place a speaker close for calls to avoid cradling the phone between your shoulder and neck,” says Matoska.

Get a massage

Another great (and relaxing!) way to find relief from a stick neck? Booking a massage.

“Massage can definitely help a stiff neck…whether the neck stiffness is more acute or chronic,” says Kehoe. “Massage can help promote blood flow to tense muscles and improve muscle relaxation to help decrease pain.”

Let your massage therapist know you’re experiencing a stiff neck—and as they’re working, let them know if the pressure feels too intense or you find yourself tensing up.

For added benefit, ask your massage therapist to show some TLC to the areas surrounding your neck. “The upper traps and areas around the shoulder blades are common areas that get tight and sore with neck pain and are great to address during a massage,” says Matoska.

Invest in a new pillow

Do you find your neck is most stiff in the morning? “If you’re finding that you continually wake up with a stiff neck—and it improves over the day—it’s possible that your pillow may be a culprit,” says Kehoe.

If you’re using a soft, fluffy pillow, it may be time to switch things up. Kehoe recommends memory foam pillows that are contoured to allow the neck to stay in a comfortable, supported position throughout the night—as opposed to soft pillows, which don’t offer as much support and could be a contributing factor to stiff neck.

Try foam rolling

Foam rollers are great tools for workout recovery—and, as it turns out, they’re also great tools for dealing with neck stiffness.

To help alleviate symptoms of neck stiffness, you don’t want to actually foam roll on your next; instead, focus on your back.

“Rolling up and down the middle of your back (thoracic spine) is helpful for relaxing tight muscles and moving stiff joints,” says Matoska. “Working on extending your mid back backwards over the foam roller at different levels that feel stiff is also extremely beneficial.”

And if things sound a bit…crunchy during the process? Not to worry. “It is very common to feel pops and cracks as you foam roll, which are signs of pressure relief from stiff joints,” says Matoska.

The post Stiff Neck? Try These 6 Tips to Alleviate the Symptoms appeared first on Fitbit Blog.

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You may have heard the term “AFib” before. But do you know how it occurs—or why it’s dangerous? Simply put, an arrhythmia is when your heart doesn’t beat normally—and atrial fibrillation, or AFib, is the most common type of arrhythmia. It occurs when the upper chambers of the heart beat irregularly and out of sync with the lower chambers, which can increase the risk of blood clots, stroke, and heart attack.* 

AFib can be hard to diagnose. It can come and go, so it may not be happening when you see your doctor or get an ECG. Palpitations and shortness of breath can be symptoms, but some people don’t have any symptoms. The good news, though, is that AFib is treatable. The earlier you identify it, the earlier you can do something. 

That’s where Fitbit’s Irregular Heart Rhythm Notifications feature comes in.** The feature has been validated in a large clinical study and reviewed and cleared by the US FDA. Only a healthcare provider can diagnose AFib, but this all new feature can help identify if your heart rhythm shows signs of this condition—so that you can have a better conversation with your doctor about your heart health. 

How it works

You can check for signs of an irregular heart rhythm that may be AFib just by wearing your Fitbit tracker or smartwatch. When you’re still or sleeping, your device collects your heart rhythm data to check for irregularities in the beat to beat variation that may be signs of AFib.

Open the Fitbit app each day to sync your data from the previous night so that it can be analyzed.

After analysis, if multiple readings show signs of an irregular rhythm, you’ll get a notification in the app. Set up notifications from either the Heart tile or Discover tab in the Fitbit app. 

You got a notification… Now what? 

The feature is FDA cleared and validated in a clinical study, so if you get a notification, we recommend discussing this information with your doctor or healthcare provider to be evaluated further. Don’t make any changes to your medication or health regimen before speaking with them. 

The Irregular Heart Rhythm Notifications feature cannot detect heart attack, blood clots, stroke, or other heart conditions. You should never change your medication without first speaking to your doctor. Results may not be accurate in people who take medication or substances that affect heart rate or blood flow.

If you think you’re having a medical emergency, call emergency services. The feature is not intended for use by people under 22 years old or with known atrial fibrillation. 

What devices is it available on?

Irregular Heart Rhythm Notifications is currently available in the United States. Find it on Fitbit Charge 5, Charge 4, Luxe, Sense, Versa 2, and Inspire 2. 

To set it up, enroll in the Assessment section of the Fitbit app. 

Enroll in the Irregular Heart Rhythm Notifications feature today.

More to know: The Fitbit Irregular Heart Rhythm Notifications feature doesn’t analyze your data in real time and is not able to detect AFib continuously, especially during motion. This means it cannot identify all instances of AFib, and you may not get a notification even if you have AFib. 

*Lifetime risk for development of AFib is 1 in 4 for men and women 40 years of age or older. Source: Lloyd-Jones DM, et al. “Lifetime Risk for Development of Atrial Fibrillation.” American Heart Association, 2004. 

**Irregular rhythm notifications are only available in select countries and with select Fitbit products; not intended for use by people under 22 years old or with known atrial fibrillation. See fitbit.com/irregularrhythm for additional details.

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RECIPE BY LEANDRA ROUSE | PHOTOGRAPHY BY SAMANTHA EMMONS

When making certain alternatives to your favorite foods, it is best to avoid attempting to recreate familiar flavors, but instead think of the dish as a category of its own. These “pancakes”, made without cereals containing gluten or milk ingredients, do just that. 

While they maintain a pancake shape and size, the egg base gives the pancakes more of a savory crepe flavor—making them a tasty and protein rich vessel to wrap around other favorite foods later in the day. We enjoy them in a traditional stack, covered with maple syrup for a weekend brunch. And we also love them served cold and wrapped around healthy fillings like almond butter, seasonal fruit, goat cheese or avocado—a protein rich and transportable snack!

The combination of coconut and almond flour is just enough to hold the batter together, while letting eggs be the star. The almond flour provides texture, while the coconut flour keeps them from getting soggy. Because of the crepe-like consistency, smaller pancakes are easier to manage while cooking. Keep them around 5 inches in diameter. 

Even if you are not expressly following a gluten-free diet for medical reasons, these pancakes are a dish that everyone can enjoy. The ease and tastiness of this recipe makes this a fantastic choice for Mother’s Day—or even a weekday breakfast. 

INGREDIENTS:

2 tablespoons coconut flour 

⅓ cup almond flour 

½ teaspoon baking soda 

¼ teaspoon salt

3 large eggs, at room temperature

¼ cup non dairy milk

1 teaspoon vanilla 

2 bananas, one overly ripe for the batter and one ripe to slice on top  

1 teaspoon neutral oil (for cooking)

½ a cup low fat Greek Yogurt

¼ a cup walnuts, toasted and rough chopped 

INSTRUCTIONS: 

Whisk together the dry ingredients in a medium bowl. In a separate bowl mix together the wet ingredients, leaving out the oil. Combine the two with minimal stirring and leave to rest for 10 to 25 minutes. 

Heat a nonstick skillet over medium heat with ½ a teaspoon of oil. Once the oil is hot, use a large spoon to add the pancake batter to the pan in 5” circles. Cook until the edges turn golden brown and small bubbles appear on the pancake. Flip and cook until the center of the pancake is firm. Approximately 2 minutes on each side. 

Keep pancakes warm in the oven until ready to serve. Serve with Greek yogurt, toasted nuts, and a drizzle of maple syrup. 

Makes 10 small pancakes or serves 3 people.

NUTRITION FACTS (PER SERVING, 3 PANCAKES): 

Calories 310

Protein 15 g

Total fat 18 g

Saturated fat 3.5 g

Cholesterol 170 mg

Carbs 26 g

Fiber 6 g

Total sugars 13 g

Added sugars 1 g

Sodium 480 mg

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There are few jobs as tough as being a mom. And in order for Moms to take the best care of their little ones, they also need to be taking good care of themselves, and that includes prioritizing sleep. 

That’s why we’ve connected with sleep and parenting experts for their insights on why sleep is so important for Moms—as well as tips on how Moms can prioritize getting more and better rest.

There are few jobs out there as demanding as being a mom; children, especially when they’re younger, need near-constant care. And in order for moms to deliver the best care to their little ones, they also need to be taking good care of themselves.

Getting enough high-quality sleep is essential for moms, but it can also be a huge challenge. So the question is, why, exactly, is sleep so important for moms? And how can moms prioritize rest and get the high-quality sleep they need to show up for their kids and themselves?

Why is sleep so important for moms?

“Sleep is essential to our health,” says Dr. Kent Smith, sleep expert and president of the American Sleep and Breathing Academy. “That is true for everyone, but especially for mothers who often wear multiple hats and juggle numerous responsibilities within their families.”

Without proper sleep, moms can find themselves facing a host of health issues that make parenting (and life!) significantly harder. “Being a mother is a full-time job in itself, and not getting enough sleep, combined with the stress of parenting, can quickly lead to issues with physical health, mental health, and cognition,” says Dr. Chelsie Rohrscheib, neuroscientist and head sleep expert at Wesper.

But let’s be honest, getting enough sleep as a parent, particularly a new parent, isn’t common or easy. “Research has found that adults tend to function most efficiently and effectively when getting somewhere between 7 and 9 hours of sleep per night,” says Smith. 

But very few parents are getting that much sleep (in fact, according to one survey, only 10 percent of new parents are getting at least 7 hours of sleep each night—and other research suggests that parents’ sleep doesn’t fully recover until their child is six years old) for a variety of reasons—including that their children aren’t getting that much sleep. “It is…difficult to get adequate sleep when our children are not great sleepers, and/or we have multiple children that are not on the same sleep schedule,” says Chrissy Lawler, sleep consultant, licensed marriage and family therapist, and founder of parenting sleep resource The Peaceful Sleeper.

In addition to dealing with children’s inconsistent sleep schedules, the pressures and responsibilities of parenting—and all that tasks and to-do’s that go along with it—can make it hard to get to sleep at a reasonable hour. “When we put our children to bed at night, there are a million things to do that eat into the time we should be sleeping,” says Lawler.

But regardless of the challenges, if you want to feel your best—as a mom and as a person—you need to prioritize sleep. So how, exactly, do you do that?

Sleep when the kids sleep

Before kids, you probably got all of your sleep in one long stretch (for example, from 10 PM to 7 AM). But as a new mom, with your baby needing love, attention, and food at all hours of the day and night, you’re not likely to get that much uninterrupted sleep time.

Which is why, if you want to prioritize sleep? You need to sleep when your baby does—even if that means ignoring your to-do list. “When your child lays down for a nap or for the night, no matter what else you have to do, grab some sleep as well,” says Smith. “It’s tempting to try to get some housework or errands completed, but getting rest whenever you can will pay off in the long run.”

Practice good sleep hygiene

When it comes to getting better (and more!) sleep as a mom, there are certain things that are out of your control; for example, you can’t control when your child will wake up in the middle of the night.

There are, however, things you can control, including how you spend the hours leading up to bedtime, and whether those hours help or hinder your ability to get a good night’s sleep. “Leave PTA projects, emails, social media, and the latest episode of that TV show behind—and focus on a more relaxing activity like reading, listening to music, or snuggling your kiddos,” says Smith. “Anything with a screen should be avoided, as the light in your device can cause sleeping difficulties by convincing your brain that it’s daytime.”

The more relaxing (and screen free!) you make your pre-bedtime hours, the easier it will be to unwind and fall asleep—and the better sleep you’ll get as a result. 

Limit caffeine 

When you’re exhausted—as many moms are!—you may think the answer to getting through the day is caffeine. But while one cup of coffee in the morning is fine, anything more than that can wreak havoc on your sleep.

“Although you [might] feel like you…need an extra cup of coffee (or five) to keep up with the demands of parenthood, too much caffeine too late in the day can keep you up all night,” says Smith. 

According to research from the Cleveland Clinic, caffeine can take up to 10 hours to fully clear from your bloodstream—which means that 2 PM cup of coffee can inhibit your ability to fall asleep at midnight.

Bottom line? If you want to set yourself up for the best night’s sleep possible, “try to keep caffeine consumption to the morning,” says Smith.

Get outside support

There is so much to do as a mom. So, “if you are finding there is not enough time in the day to get everything done and get the sleep you need, I highly recommend outsourcing what you can [and getting outside support],” says Lawler.

Outside support can take many different forms. If you have a partner, it could be asking them to take on some of the night duties (like feedings) so you can get longer stretches of sleep. If you have family members or close friends you can rely on, it might mean asking them to come over and watch your kids so you can get in a nap. If you have the financial means, it could mean hiring out some of your household tasks (for example, getting your groceries delivered or using a cleaning service to clean your home) so you have more free time to catch up on sleep. 

And if none of those options are available to you, a great place to get the outside support you need to get more sleep? Other moms. 

Connect with other moms and/or mom groups in your area; often, they’ll have resources that can help you get back some of your free time (like meal swaps or babysitting trades)—time you can use to get more and better sleep.

Seek professional help when necessary

As a mom, there are steps you can take to get better sleep. But if those steps aren’t working, it may be time to call in the professionals.

“Consult with your child’s pediatrician if their sleep seems unusual or irregular for their age and developmental stage,” says Rohrscheib. “Speak with your doctor if you develop symptoms of insomnia or excessive sleep loss, or if you start feeling depressed or anxious.”

The post This Mother’s Day, Give Yourself the Gift of Better Sleep with These Tips appeared first on Fitbit Blog.

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If you’ve ever experienced brain fog, you know it can throw a wrench in everything from your mood to your motivation to your ability to concentrate and get things done. And whether that brain fog is a result of all the stress of the past two-plus years (we’re looking at you, pandemic) or the result of lingering COVID symptoms, if you’re experiencing brain fog on a regular basis, chances are, you’re ready to kick it to the curb—and move through your day with a better sense of focus and mental clarity.

But how, exactly, do you do that? Let’s take a look at strategies you can use to beat brain fog, increase mental clarity, and start feeling more focused, energetic, and motivated throughout the day:

Increase your water intake

Research has found that even mild dehydration can cause a decline in cognitive functioning, including issues with alertness—one of the telltale signs of brain fog. On the flip side, research has also found that proper hydration positively influences cognitive function—so, if you want to beat brain fog and increase mental clarity, one of the best things you can do?

Make sure you’re drinking enough water.

The general rule of thumb to stay properly hydrated is to drink eight eight-ounce cups of water per day, or 64 ounces total. 

If downing eight glasses of water feels overwhelming, you can also hydrate through your diet. “Eat more foods that are high in water content, like cucumbers and melons,” says doctor of physical therapy and holistic health and fitness coach Dr. Eni Kadar.

Eat for mental clarity

The foods you eat play a major role in how you feel—including whether you feel foggy or clear in the brain.

So, if you want to experience more mental clarity? Start by reviewing your diet.

Eating a lot of processed, high-fat, and/or high-sugar foods throughout the day? “High-fat and high-sugar foods are more difficult for your body to process and can contribute to brain fog,” says Kadar. 

If you want to increase mental clarity, swap out those processed, high-sugar, and high-fat foods for a more whole foods-based diet.

“Focus on getting as many nutrient-dense foods into your diet as possible—nutrient dense meaning foods that are close to their natural state, that aren’t packaged, processed and have an expiry date,” says Kadar. “Think of vegetables, fruits, legumes, whole grains, beans, and meat.”

Because brain fog can also be caused by nutrient deficiencies (for example, one 2013 study found that eating more protein and increasing body iron can boost attention, memory, and overall cognitive performance), you’ll also want to incorporate as many different types of whole foods into your diet as possible. “Get as much variety of fruits and vegetables into your diet as possible to ensure an adequate amount of phytonutrients, vitamins, minerals, and macronutrients,” says Kadar.

“Skipping meals can often lead to brain fog, difficulty concentrating, and low overall energy,” says Lorencz. “[Eating] breakfast and eating at least every 5 hours has helped many of my clients think more clearly and have more energy during the day.”

Prioritize exercise

Exercise is a must for improving mental clarity; research shows that regular aerobic exercise actually increases the size of the hippocampus, the area of the brain associated with memory and learning.

So, if you want to beat brain fog and feel more mentally clear, you need to make exercise a priority.

The American Heart Association recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week—so if you want to see your mental clarity improve, those benchmarks are a great place to start. 

In addition to a regular fitness routine that gets your heart rate up (like regular jogs or trips to the gym), you should also aim to move more throughout the day, particularly if you have a job that has you at a desk all day long.

“If you have a desk job or sedentary job, aim to stand up and move around at least once an hour,” says Kadar. “This helps with blood flow and energy, and also helps minimize any lower back and hip pain.”

Improve your sleep hygiene

Another common cause of brain fog? Not getting enough high-quality sleep.

“Brain fog is closely linked to lack of sleep because of the way sleep deprivation affects our ability to think and focus,” says Dr. Po-Chang Hsu, Medical Expert at SleepingOcean.com. “Sleepiness slows down the thought process and decreases reaction time. Additionally, lack of sleep may have a negative effect on one’s memory. Research also suggests that sleep issues make it more difficult for brain cells to communicate with each other, typically causing mental lapses.”

If you want to banish brain fog and increase mental clarity—and you suspect your sleep might have something to do with it—prioritizing getting more and/or better sleep is a must. And to do that, you’ll need to improve your habits around sleep, also known as sleep hygiene.

Your sleep schedule is a great place to start. “Establish a specific sleep schedule and follow it consistently,” says Hsu. “This means going to bed and waking up at approximately the same time every day—even during weekends.” 

Getting into a regular schedule allows “brains and bodies more chances to get restful, deep sleep, as it’s easier for the brain to follow stable circadian rhythms when sleep patterns are consistent,” says Hsu. 

In addition to getting on a more regular sleep schedule, other ways to improve sleep hygiene (and improve mental clarity in the process) include avoiding caffeine after 12pm, avoiding screens in the hour or two before bedtime (screens emit blue light that can mess with your body’s natural sleep cycle—also known as your circadian rhythm), and having a relaxing pre-bedtime ritual (like taking a bath or drinking a cup of hot tea) to signal to your brain and body that it’s time to go to sleep.

The post Brain Fog Getting in the Way of Everyday? Try These Tips for More Mental Clarity appeared first on Fitbit Blog.

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You’ve heard it before: Journaling is a practice with a whole trove of benefits for mental and emotional health, sparking creativity, and more. But what about a wellness journal—one specifically dedicated to improving your well-being via the implementation of mindfulness practices, tracking new lifestyle habits and behavioral changes, and more? 

Thanks to Tiktok, where the hashtag #wellnessjournal has now garnered over 1.5 million views, the wellness journaling practice has skyrocketed in popularity over the past year.  

“Journaling is a great way to release pressure and reveal your authentic thoughts and feelings,” shares Leela Hoehn, founder and creative director of The Rainbow Vision, a paper goods and gift brand that designs tools—planners, journals, and more—meant to inspire those looking to add more creativity into their lives. 

“Having a journal is a great way to create safe space just for you,” Hoehn continues. “I love to journal because oftentimes I just need a place to allow myself to ramble and let the mental chatter come out. It’s usually when I’m just free writing that I come to some clear conclusions about how I feel, or a great new idea emerges.” 

Keep reading for ideas on how to get started with your own wellness journaling practice. 

What can you use your wellness journal for?

Brain dump first thing in the morning. Once you’ve chosen a journal you’re excited to crack open and start filling up, let it add some structure to your routine by starting your day with it. You can try morning pages to start with—either by setting a timer or a page limit, and then free writing until you reach your goal.

“I am a huge fan of morning pages,” shares Hoehn. “This is where you sit down in the morning and write and write and write and fill up several pages of your journal with just whatever comes to mind. You don’t have to have coherent thoughts, there’s no productive outcome. You can even write the same word over and over if nothing else comes to mind. When you do this you are allowing yourself to purge the mental chatter and get clear for the day. I’ve found that when I’ve allowed myself time to write at least 5 pages in the morning I can start my day with more calm and confidence,” she adds. 

Track habit or behavior changes you’d like to incorporate into your daily routine. Want to get more daily steps or start doing low-intensity pilates three times a week? Jot it down in your wellness journal. You can also create a weekly schedule for workouts or chart your little wins when it comes to setting an earlier bedtime target or not hitting snooze so many times in the morning. 

Need some extra help? Turn on Bedtime Reminders with Fitbit, and make it easier on yourself to follow through with an earlier wake time by setting your Fitbit to wake you up gently in the morning. With Smart Wake, you can set your Fitbit alarm to wake you up with a quiet vibration during a lighter sleep stage—and feel more refreshed in the AM. Here’s how: 

Set a silent alarm using the Fitbit app (or set one up directly on your smartwatch) and check the “Smart Wake” box. Using 24/7 heart rate and sensitive motion detectors, your tracker or watch estimates which stage of sleep you’re in—and will then wake you up while you’re in a lighter sleep stage, up to 30 minutes prior to your desired wake-up time. 

Notice patterns. In addition to setting goals, you can use your wellness journal to notice the patterns of behaviors you exhibit in your daily life. Stay general by touching on broader patterns, like congratulating yourself for biking to work instead of driving once or twice a week, or get as granular as you like. 

For example, maybe you notice that when you walk more throughout the day, you get better Zzz’s at night. 

You can use Fitbit’s Daily Readiness Score to help discover patterns like this as well. Daily Readiness on Fitbit Premium helps you understand your readiness to take on exercise or recovery each day based on three key factors: your activity, heart rate, and sleep. (Read more about one Fitbit editor’s experience with it here.)   

Set intentions. “Generally when I set an intention for the week I like to write down how I want to feel,” shares Hoehn. “No matter what I have going on that week, whether it’s filled with tasks and important deadlines, or it’s more loose-ended, I like to try and create a lens for my experience. A regular intention that I like to write down is ‘keep it fun,’ especially during my busier weeks. I can easily let myself feel bogged down and forget that there’s a lot of joy to be experienced even during the minutiae of everyday life. Having that reminder there helps me snap out of it,” she adds. 

You can also track the goals and intentions you’ve set by following up with yourself at regular intervals. We’ve all heard that it takes 21 days to form a habit; but are you checking in with yourself again at the three and six month mark to see if you’re still getting as much as you can from the new habits you’ve added into your morning routine? Whenever you’re ready, you can use your wellness journal as a reminder to get back on track.

Can’t get into gratitude lists? Try making a new kind of list entirely. Feeling bogged down by what seems like a never-ending to-do list—including one that seems to feature a whole host of new wellness tasks to try and items to tackle? 

Try opting for a “success list” instead—at least, within the pages of your wellness journal. This is exactly what it sounds like: a list of daily achievements or minor successes that you’re proud of yourself for making! Maybe it’s choosing to walk to work instead of taking the bus, or crushing your presentation (whether you gave it virtually or in-person). Maybe it’s finally implementing a breathwork practice into your day-to-day. You get to choose which accomplishments to include—and how to prioritize them. 

The amount of structure you decide to go with is up to you 

Ultimately, wellness—or more specifically, fostering a sense of well-being in your everyday life—is a process you make entirely your own. If you feel that a new wellness journal with all the bells and whistles, like graphs for habit tracking or a specific section for affirmations, for example, would work best for you, then good news: there are plenty of options available. 

Or, if you have a blank spiral notebook that’s been gathering dust in your bedroom or home office space, why not put it to use? There are no rules here—cultivate your wellness journaling practice in a way that feels good to you.   

The post How to Start a Wellness Journaling Practice appeared first on Fitbit Blog.

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In our new monthly profile series, Fitbit is seeking to amplify diversity in the world of wellness and fitness by featuring the voices of POC trail-blazers at the helm of these industries—industries that have discredited voices like theirs for too long. 

For our first profile, we’re highlighting the incredible work of Lestraundra Alfred, or Les, of Balanced Black Girl. We’re excited to share the conversation we had about what Les does as founder of the eponymous podcast, website, and wellness hub. 

Lestraundra Alfred’s first foray into the world of wellness and fitness began at the age of 20, when she was working her first corporate internship. Sitting in front of a computer all day did not lend itself well to high energy levels, and soon she began a quest for more energy. “I started exercising intentionally, and began drawing connections between what I ate and how I felt. After spending a few years heavily focused on physical wellness, I realized what was happening in my mind was just as important, which led me to personal development,” Les shares with Fitbit. 

That’s where the Balanced Black Girl podcast came in. On it, Les explores topics like well-being, health and self-care, spirituality, and more. She also created the Balanced Black Girl community as a mindful collective for Black and brown women—a safe and accessible space where members can chime in with their thoughts on the latest podcast episode, in addition to sharing their knowledge and important resources. 

Keep reading to find out more. 

FITBIT: You created Balanced Black Girl as a haven to provide Black women with the resources, support, and opportunities that are often lacking for them in professional spaces. What drew you to this work?  

LES: I love being a student of wellness, and found many of the voices that were spotlighted as leaders in the space were not Black women. I wanted to learn from fellow Black women who had expertise and experiences in various areas of wellness, and realized if I was also seeking that type of content, others likely were as well. 

So I decided to share the conversations I was having, and the podcast was born.

What’s a wellness or self-care trend you’re glad to see becoming more popularized? 

I think it’s amazing that so many people are having open, honest conversations about wellness, particularly mental health. Though I don’t think these important things are “popularized”, they are becoming less and less taboo to speak openly about, which is important for normalizing.

How about a trend you’re ready to put behind you?

The idea that wellness has a singular look or aesthetic. The journey to being well can look and feel so many different ways, and tying a singular aesthetic to what it means to pursue wellness is exclusionary and limiting.

Are there any changes you’re currently seeing in the industry that give you hope? 

In the industry at large, Black and brown voices are still largely left out. With many of us creating our own platforms and tables to spotlight what’s happening in our communities instead of waiting for mainstream wellness to catch on, we’re able to better serve those who are looking for our content.

Why, in your view, is it so important for there to be communities like yours that are intended for BIPOC women+ and non-binary folx? 

I recently read the book What Happened to You by Dr. Bruce Perry and Oprah, and it was such an eye-opening book. One major message that stuck out to me was that humans are truly designed to thrive and heal in community. When we have micro therapeutic moments in community with people who accept and care for us, it can go a long way in having healthy, vibrant lives. 

Being in community is truly how we heal, and this becomes even more important for those who are among the most marginalized.

What resources do you feel are most important for BIPOC folx to have access to? 

At minimum, access to affordable fresh food, clean water, equitable healthcare, and proximity to nature. These are basic necessities that far too many people, especially Black and brown people, don’t have access to but are so important. 

Additionally, accessible mental health services and safe spaces to heal in community are essential. Interested in connecting with Les? Check out her website here, follow her on Instagram and TikTok, and be sure to tune in to the Balanced Black Girl podcast, which has new episodes available every Tuesday.

The post Balanced Black Girl’s Founder on Creating a Space to Inspire, Ask Questions, and Share Resources for People of Color appeared first on Fitbit Blog.

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The right trainer can accelerate your progress and get you results much more efficiently than doing it alone. They’ll help you create a plan to reach your goals, stay motivated, and stay accountable to get results. 

But there’s nothing worse than investing time and money only to find out that you and your trainer aren’t a good fit for each other. Taking the time to research beforehand can help you find a trainer who’s a good fit for your needs.

Here are some tips to find the right trainer for you. 

First, figure out what you need from a trainer. What are your goals, and what kind of support do you want? For example, are you looking for an all-in-one trainer to help with nutrition, fitness, and lifestyle changes? Or just someone to help with your workouts?

Do you want your trainer to have any specialities, such as prenatal and postpartum fitness, powerlifting, or marathon training? 

Next, get clear on how you want to be supported. Do you want in-person support, or virtual support? Do you want to workout at your gym or at home? 

Paint a clear picture of your needs, and the type of person you’re looking for—including any specific qualifications you’d like them to have.   

Do your research to find candidates. Most gyms have a listing of their trainers, their qualifications, and experience. Check out this list at your gym, and take note of any trainers that catch your eye.  

You can also ask friends and family for names of trainers they have worked with in the past to find recommendations. 

In addition, check out social media. Local hashtags (like #sanfranciscopersonaltrainer) can help you identify trainers in your area. 

If you’re looking for an online trainer who can help with both nutrition and fitness, you’re less limited by geography and can find someone online through social media.

Many post tips and videos showcasing their personality and training style on social media. This can give you a preview of what it would be like to work with them. 

Make sure they’re certified. The personal training and fitness coaching industry isn’t well-regulated, so there are many people practicing without a proper certification. Ask your trainer for their qualifications. NCSA, NASM, ACE, ACSM, NPTI, and NETA are all well-known and popular certifications, but there are many others. 

Schedule a consultation. Once you have a list of two or three potential trainers, schedule a consultation or session to get to know them. Some gyms offer a free first session with a trainer; others let you pay for one trial session. 

Understand the trainer’s personality, their coaching philosophies, and experience. 

Take some time to assess: 

Do you feel they are listening to you and your needs?

Have they worked with people like you before?

How, specifically, will they help you overcome your struggles? 

Do you enjoy spending time with them? Do you like their personality? 

Are they setting realistic expectations for you?

Make a selection, and remember to share feedback once you get started. Once you’ve found a trainer you like, start working with them. If you don’t like a specific aspect of their service, provide feedback! Your trainer is there to support you, but they aren’t a mind reader. Be honest with how you’re feeling and ask for any changes if you need to. 

Remember that a relationship is a two-way street. While a trainer can help provide a plan, guidance, and accountability, it’s ultimately up to you to put in the work. So if you’re not seeing the results you want, before you switch trainers, ask yourself if you’ve been consistently putting in the effort on your end. If you have, and it’s genuinely not a good fit, you can always try a different trainer. 

Hiring a personal trainer can help you reach your goals and stay motivated. But do your research before spending money to make sure that your trainer is going to be a good fit for you and your needs. By asking the right questions, you can find the perfect trainer for your needs. 

The post How to Find the Right Personal Trainer for You appeared first on Fitbit Blog.

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There are many ways to celebrate Earth Day on April 22, but one notable one in particular is through the practice of earthing. Earthing (also known as grounding) is the practice of walking or standing barefoot on the earth, or swimming in a lake or ocean, in order to connect to its innately healing energies.

You probably know the feeling—the urge to kick off your shoes and dig your feet into the grass when you’re in an open field or run towards the ocean when you get to the beach. It’s one of the most natural and oldest wellness practices in the game. Turns out, this practice may actually come with some unexpected health benefits too.

Keep reading to learn more about earthing, its benefits, and how to practice it.

What is earthing?

The earth’s surface holds a tremendous amount of natural energy called electrons. Grounding the human body for health, aka earthing, is the practice of tapping into this natural energy and transferring these electrons into your body through direct contact with your skin. In other words, once you make contact with the earth, you become connected to its endless flow of free electrons.

“The earth is naturally negatively charged, which means it has an abundance of free electrons,” says Kate Bernhardt, owner and founder of Ultimate Longevity. “When we are grounded, we are able to absorb these free electrons as needed in order to neutralize damaging free radicals, reduce inflammation, and support many other vital functions of the human body.”

The origins of earthing and its benefits date back thousands of years and have been recognized throughout history. “It’s nature’s design that living things walk (or crawl) barefoot on the ground, sleep bare skin on the ground, or live their lives in the ocean or another natural body of water,” says Bernhardt. “This was the way life existed for millions of years.”

However, eventually, people started to construct homes where we were no longer grounded when we were indoors. But even then, Bernhardt explains, shoes once had leather soles, which allowed us to be grounded whenever we walked outside. It wasn’t until the 1960’s that shoes with synthetic rubber soles became widely available, and once these were adopted, people were rarely grounded anymore.

“Although in the West we long forgot the importance of being grounded, many other cultures have always remembered how vital it is for our health to be in direct contact with the Earth,” says Bernhardt. 

Fast forward to the 1990’s, when Grounding Movement innovator and author of Earthing: The Most Important Health Discovery Ever?, Clint Ober, started researching the health benefits of grounding. This was when the modern revival of the practice started gaining popularity.

What are the benefits of earthing?

Although scientific research for earthing has only begun in recent years, the results are already showing a promising connection between the practice and improvements in health issues.

“The most immediately noticeable effect people report from being earthed/grounded is that they ‘feel better’,” says Emma Archer from Groundology. “Scientific studies have shown that earthing can also prevent or reduce inflammation, facilitate healing, lower stress, improve sleep, and reduce pain.”

Some other impressive health benefits may include decreased cortisol, anxiety, and depression, improved mood, thyroid function, and other hormonal production and immunity.

How to practice earthing

Anyone can practice earthing and everyone should practice some form of it. Here’s how to get started:

Stand barefoot in a natural landscape. “Earthing can be as simple as going outside and putting your bare feet or hands in some grass or earth, or going swimming in a natural water source,” says Emma. To get the most out of your earthing session, try 30 minutes at a time, which should be enough time to ease any tension or stress.

Go for a walk barefoot (safely!). Go for a walk barefoot in grass, soil, or sand but remember to be aware of your surroundings and make sure it’s safe to walk without shoes.

“There are also important safety considerations that must be taken into account when selecting an outdoor location to ground, such as avoiding areas that may have recently been treated with pesticides or other toxic chemicals that could be absorbed through your skin while you ground,” says Bernhardt.

The good news is that you don’t need to be in a forest everyday to reap the benefits—just touching a small patch of grass will do the trick. The main takeaway is that being outside in greenery calms us down and cheers us up. Happy earthing!

The post What is “Earthing”? Find Out How You Can Do It—and Become More Grounded appeared first on Fitbit Blog.

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