FitBit Review

Jules here-

My sister, Betsy, blessed me with a FitBit for my birthday, and I instantly became addicted to the concept.  My fiance's family all have Fitbits and they were thrilled to see that I joined their elitist fitness club.  My first Fitbit was the flex:

It's small, simple in design and linked via bluetooth to my phone so I could see my step progress.  It had a low profile, sleek and a very good transition to wearing something on my wrist (I am not a watch or bracelet fan).  However, the biggest flaw in this generation of Fitbit is the wristband itself... it popped off my wrist while doing errands and I lost it :(  My fiance took pity on me and upgraded me to the Fitbit Charge 2:

At first, I was a little hesitant because it was wider than my flex, but this one had WAY more features including the time and step display as well as heart rate monitoring.  The Charge also clocks how many flights of stairs (some Fitbit flex do as well) and your sleep patterns as well.  As someone who know has owned a Fitbit for a few months, here is my personal and professional review.

The Positives:

• LOVE getting credit for steps:  As a mom, I am always running around, gathering laundry, herding children, etc.  It's a great perk to my mood when I realize that I got 1500 steps every morning just getting the kids out the door to school!
• Competition spurs activity: Part of the fun of the Fitbit is befriending people and competing for daily steps-- plus, I naturally like to achieve my own personal daily goals as well.  When seeing how close I am to meeting  a goal, it's easy to motivate myself to go for a walk or jog in place!

  

  
  

• Encourages "Active" minutes: Because the Charge monitors heart rate, it will tell you how often you have a series of "exercise" minutes-- consistent HR and sustained movement.  
• Cardio-fitness level- After monitoring your heart rate for a few days, the Charge assesses your fitness level by comparing your max cardio with your baseline or resting HR.  It uses that data to put you on the American Heart Associations cardio fitness scale.
• Monitoring your sleep: I love and hate this feature-- sometimes it's depressing to see how many times you awaken at night, other times it's awesome to see how quickly you fell and stayed asleep! Great way to watch for habits/cycles.
• Watching the for trends: I bet this Ultra could be a great tool for some of my patients. For example, I donate blood every couple of months, and I assumed I bounced back quickly. It took 3.5-4 weeks after donation for my HR to drop back to my normal resting heart rate (54 BPM), it stayed at 65-68 BPM after I donated for weeks!! It indicates that I stay MUCH more anemic than I thought....

  

  
  

   
• Being a better mom: I really like getting steps in-- which means I don't complain or sigh as much when my kids ask me to tuck them in one more time, or if I have to do one more flight of stairs for a forgotten piece of laundry.  Plus I played WAY more tag and relay races this summer! It changes my perception of movement and activity.

  

  Walk to the lake? 3,500 steps.

The Negatives:

•  Competition.....or... Obession?  Betsy and I are particularly competitive and sometimes during our "friendly" challenges we go to the extreme. After I walked 30,000 steps in a day, I wondered if I might take things a bit too far..... my body was a bit exhausted.
• Sometimes bad parenting. I know, I am contradicting myself, but all things need a balance... I don't sit and read as much and I squeeze in more work-out/walking time.  It sometimes makes me a bit selfish to accomplish my goals. 
• Unfair guidelines sometimes- I do High Intensity Interval Training (HIIT) where my heartrate is a great cardio workout, etc.... then after 30 minutes I only get 1,500 steps.  Meanwhile, I can saunter the neighborhood for 30 minutes and get 3,000 steps.... not exactly the best metric for fitness.
• Walk ridiculously.  How can I hold my grocery cart and still get the steps to count!?!? Seriously. I swing my arm like a maniac narrowly missing innocent shoppers with my haphazard one-handed steering....
• Worthless steps.  When I forget my Fitbit or if it's charging, exercise/walking seems worthless.... seriously....

  

  So true

  
  

 Sum up: I really do love the Fitbit. It can change your perception of daily chores and your movement levels.  I would spring for the more expensive models that have better clasps and cooler heart rate monitoring features!

Easy Rule #532342- A new fad can be fun and healthy!

Easy Rule #342342- "Friendly" competition doesn't exist for fiercely competitive people. 

Little Habits

Jules here-

I've posted in the past about fitness, nutrition, and staying motivated. I try to stay on top of the most recommended medical advice for my patients as well as for myself- and here's a few daily habits that have really improved my quality of life!

Water, water, water-
I became very dehydrated when I was nursing James- I often had problems with low blood pressure, dizziness, and even increased heartburn from the struggle to keep enough water in my system.  I started the habit of drinking 8-16oz of water AS SOON AS I AWAKE every morning.  Before I eat breakfast, get dressed, or even get out of bed, I down the glass of water on my nightstand.  By the time I eat lunch, I am usually well on my way to the 6-8 glasses of water recommended for the day. And since I front-load my water intake, I have less frequent middle-of-the-night bathroom breaks.

Don't believe me? Here's some evidence:
http://www.healthfitnessrevolution.com/16-oz-water-morning-boost-metabolism/ 
 

I buy those cheap dollar store ones- fresh blade every day, $3 a month

Shaving Every Shower-
Many women joke about letting their leg hair grow all winter and only shave sporadically in the summer.  As an Irish lass- I am quite prone to razor burn.  Then I started shaving EVERY time I shower rather than a few times a week.  My legs no longer need to be lathered in shaving cream- I can simply use regular soap without any ill-side effects.  Then I spoke with a dermatologist who simply said, "Either shave daily, or never at all." Hmm... my experiment is legit.  Making sure you moisturize and exfoliate is key too.

More shaving tips here:
http://www.healthfitnessrevolution.com/16-oz-water-morning-boost-metabolism/
 

 Sunscreen in Lotion-
Once again, my Irish skin can NOT handle the sun.  I went into a Coppertone "see your skin damage" booth and it was an enlightening (well, horrifying) experience. Every freckle I have ever had was visible; every wrinkle that I will have popped up, and every area that "could" turn into skin cancer became glaringly obvious.  After crying, I decided to lather on sunscreen every day- and the easiest solution was to add it to my morning lotion. I prefer Oil of Olay as it's reputable and affordable, but there are dozens of choices.

Here's a video on why sunscreen is important every day:
http://www.dermtv.com/why-you-need-wear-sunscreen-every-day  

Being a Bit Unwashed-
Hairdressers have been saying it for years, but in our ultra-clean, overly-hygienic society, the idea of NOT washing our hair sounds gross.  BUT, we have a tendency to dry out our hair with over-doing shampoo. If you can hold off on scrubbing your locks every day, you'll find your styles will last longer and it will maintain its natural sheen.  If you work out, you can always you dry-shampoo to alleviate any sweat!

More on your beauty regime:
http://beauty.about.com/od/hairbasics/f/hairwashing.htm

 

Or, just eat cereal.

Breakfast-
Personally, I can't imagine NOT eating breakfast. I am starving in the morning.  BUT, so many Americans skip the most important meal of the day. Eating breakfast jump-starts your metabolism enabling you to burn more calories and feel more energized.  Add some protein, dietary fiber, and you are good to go!

Tons of research has gone into the breakfast benefits:
http://www.webmd.com/diet/many-benefits-breakfast 

 

From Yoga to Jumping Jacks- find what you like!

Just a Bitty Bit of Exercise-
20 minutes- that's all you need to reap the benefits of cardiovascular health, mental well-being, and the ability to fit in your pants.  Seriously, online there are thousands of free work outs ranging from walking to high intensity interval training. As long as your heart gets pumping, your energy level will keep you upbeat all day. Well, maybe not if you have kids...

Just a bit of exercise goes a long way:
http://www.popsugar.com/fitness/Health-Benefits-20-Minutes-Exercise-31023996

 

Making a Choice-
This isn't really a "healthy body" habit- but it is a healthy-mind choice.  Take a moment to remind yourself that YOU choose your mood, attitude, and perspective.  Instead of blaming misfortune or other people's decisions for your own grumpiness- choose NOT to be grumpy.  Choose to be loving, kind, and happy- it's as simple as making that decision.  Putting others' needs before your own is a good start in finding an inner peace and satisfaction with daily life.

A little reading on how to be happy:
http://www.webmd.com/balance/guide/choosing-to-be-happy 

Easy Rule #1190938- Start with the little steps for a healthier life.

Working out with Kids

Jules here-

As a therapist who works with the elderly, I have always recognized the importance of being somewhat in shape.  My patients who walk regularly, eat healthfully, and lift weights usually have a greater success rate after surgery/injury.  Personally, I like the ability to fit in my clothes, chase after my children, and not get too winded walking up the stairs with a load of laundry. Is my goal to wear a bikini? Heck no! I'm a mom.  My goal is to stay healthy so I can be around for my kids as they grow.  How do I find time? How can I afford it? How do I stick to it?

• Finding the Time:  First thing, write a brief description of your day in 15 minute increments.  Were there any extended internet/TV times? How about times when your kids watch a television show? Do you get up before your kids?  Many people use the excuse, "I don't have time to work out!" Well, if you are talking about driving to a gym, going to a fitness class, running 15 miles... well, not many moms have time for that.  I'm not talking extreme fitness, I'm talking about the recommended exercise level.  Only have ten minutes? If you do that 2x a day you burn more calories than someone who works out for 30 minutes straight!! Squeezing in exercise can be easier than you think.  While you watch TV, jog in place during the commercials or do crunches.  Do leg lifts while you load the dishwasher, do squats when you wait for the microwave to finish, and even dance like a maniac with your kids.
  
  

  

  Even when I baby-sit.... I make them all work-out with me...

• Include Your Children.  Fitness can be a fun, family lifestyle as well. My children know all my work-outs and they join in too! We hike (A LOT) as a family, jump-rope, and play tag. Sometimes I try to fly a kite.... I swear I burn more calories in 10 minutes of a failed-kite-flying than during my cross-country practice in high school.   When my children were babies, I did baby-kiss push-ups and rolling crunches to work on their neck control and my abdominals.  Grace even likes to make up her own aerobics now and we have to take her "class".  My kids know how to do mountain-climbers, burpees, squats, lunges, jumping jacks.... etc.
  
  
  
  
  

• Fitness is Free. I do not have the money or time to go to the gym. I am blessed with an elliptical in my basement which I use 2-3x/week.  But the other 3-4 days a week I use youtube.com, DVDs from the library, and On Demand Fitness (through Comcast).  I even have a new kindle app for when I am traveling.  They have condensed cardio-exercises that get me sweating and heart pumping in less than 30 minutes.  My favorite right now is the Ballet Barre exercises and Cardio Tabata (or H.I.I.T high-intensity-interval training)
  
  
  

•  Make it a Routine. The newest studies indicate it takes more than 30 days to form a new habit... yep... it takes a long, long time! Try and stay motivated! I have made exercise to be a part of my daily routine. It's not extreme so it's not that burdensome and it does not take me away from my kids.  Sometimes I put a TV show for them in one room, and use my laptop in the kitchen to do a twenty minute workout. Try not to have a work-out regime that relies only on being outside. Walking and running are fantastic---when the weather is perfect... but I live in New Hampshire.... Make sure you have exercises for every season.  Group sports are great--but they are seasonal too!  Focus on an attainable goal of 15-20 minutes a day of fitness.
  
   
  
• Change Up Your Fitness.  For people who are plagued with injuries: running, biking, and aerobics are all fantastic, but your body needs variety to burn calories and all of your muscles need to work in order to prevent strains and pulls. Since I change up the type of exercise I do each day I rarely strain a muscle or obtain a repetitive-stress injury
  

  

  Enjoying the yummy ice cream!

• Why Work Out? I love to eat. I like to eat candy with the kids and ice cream cones in the summer. I eat cupcakes at birthday parties and chow popcorn during movies-- I like to enjoy life (with a touch of moderation).  But I also want to maintain my BMI (Body Mass Index) so I can avoid health-related weight problems and I don't want to buy a new wardrobe when I put on some pounds. 

Easy Rule #817053- Exercise can be a fun part of your daily routine-- especially if your kids are part of the action.

Easy Rule #7891- It's spring! Start some new active habits!