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30 Days to Summer Fit

We’ll be posting a new challenge every day leading up to summer! Follow along and motivate others here, on the blog, or using this calendar.

 

30 Days to Summer Fit

Today’s workout comes with an extra challenge: Finish your workout before 10 AM.

 

If it’s already after 10 AM and you’re reading this, don’t worry: do a regular workout today, then aim to get up early tomorrow. That still counts.

 

If you’re not sure which workout to try, we recommend this 30-minute strength training workout,an hour of cardio, or simply going for a run. Whatever you choose to do, just do it early.

 

There are plenty of benefits to working out in the morning. It sets the tone of your day by starting things off healthy. And by getting your workout done before work, you don’t have to worry about being too tired at the end of the day for an trip to the gym. But even knowing that, for some of us waking up early is even harder than dragging ourselves to the gym. So we asked sleep expert Dr. Kelly Glazer-Baron for her tips on how to have a successful early morning.

 

Day 10: Work out before 10 AM

 

  • Your wake-up time

Are you someone who catches up on sleep over the weekend and is dragging on weekdays? A consistent wake up time between weekdays and weekends can help avoid the “jet lag” you get by these big schedule swings. You may feel better when sleeping in, but if you sleep in more than two hours past your typical wake time, you may be compromising your weekday sleep by shifting your biological rhythm too late

  • Snooze button: friend or foe?

Getting a few more minutes of sleep each day can be a huge benefit. But, by repeatedly hitting the snooze button, you are actually robbing yourself of that extra block of sleep. If you are an “over-snoozer” (and you know who you are), first, take this as a sign that you need to get to bed earlier. Second, help yourself get the extra sleep you need by only hitting it once or twice, or instead, choosing a later wake-up time.

  • Open those shades when you wake

At night, your bedroom should be as dark as possible, but light in the morning is alerting and can help your biological rhythm. Research from our laboratory at Northwestern even linked light exposure earlier in the day to a lower body mass index. When you wake, open those shades and let the sun in!

How do you feel after your morning workout? Let us know in the comments, or using #30DaysToSummerFit.

 

This was originally posted on the Fitbit blog.

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People seem to fall into one of two categories: those who enjoy running, and those who don’t. But I’ll let you in on a little secret: you don’t have to love running to become a runner. Crazy, right?

 

So today’s challenge is simple: go for a run.

30daystosummerfit-day-2.jpg

 

For some of you, this will be easy. For the rest of you, we turned to Ultramarathon Man Dean Karnazes for tips on how to get started.

 

Five minutes flies by when you’re doing something enjoyable; five minutes seems like an eternity when you’re doing something painful. But those five minutes could be the best investment of your life.

 

My advice to someone just getting started is to run for time, not distance. You won’t need any fancy GPS watches and you won’t need to measure your route, all you’ll need is a simple wristwatch or a stopwatch (wearing a Fitbit can also be useful if you want to quantify how many steps you took).

 

Try to run continuously for five minutes. Use any course you’d like, around your neighborhood or around a park. Just set your watch and go for five.

 

The biggest mistake I see in people newly starting out is that they take off too quickly. Remember, this is not a sprint; this is an exercise to remain in continual forward motion until the target time-goal has been reached. Even a highly trained athlete would find it challenging to sprint full speed for five continuous minutes. That is not the objective here. The purpose is to train yourself to regulate your pace to remain in nonstop motion until the requisite time you’ve established for yourself has been achieved.

 

Once you’re able to run or jog continuously for 5-minutes, try increasing the duration for an additional 5-minutes every other week, ultimately working toward being able sustain uninterrupted forward momentum for 30-minutes. Again, the goal is to self-regulate your pace to complete the target time without stopping. Measuring your steps can be a self-affirming way to track your progress.

 

During the progression upward from 5-minutes, learn to push your pace as fast as you can so that you arrive completely spent, while still being able to reach this requisite time goal without having to stop and catch your breath along the way.

 

This approach teaches you discipline and helps build confidence as you strive to accomplish progressively longer goals.

 

And it all starts with a simple 5-minute investment.

 

Happy stepping! Let us know if you completed today’s challenge in the comments or by using #30DaysToSummerFit!

 

A new challenge will be published every day. You can find a complete running list in the lead topic: Recommit to your Goals with 30 Days to Summer Fit. This post was originally published on the Fitbit Blog.

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We’ll be posting a new challenge every day leading up to summer! Follow along and motivate others here in the community, on our blog, or using this calendar.

 

We’re almost one week into our 30-day challenge! Whether you’re killing it each day or are just now getting started, congratulations on committing to a healthier you. For today’s challenge is focused on making you sweat: complete this 30-minute workout!

 

30daystosummerfit_day-5.jpg

 

You can do it at home or at the gym. If you’re home and don’t have dumbells, try substituting with a full water bottle for some extra resistance. And if you’re having trouble staying motivated, just remind yourself that a 30-minute workout is only 2% of your day.

 

 

We’ve adapted this workout using tips we learned from Erica Steinz, one of Barry’s Bootcampmany talented trainers in SF.

 

Repeat 5x:

  • 30-seconds single-arm bicep curls
  • 30-seconds overhead press
  • 30-seconds tricep extensions
  • (repeat above exercises on other arm)
  • 1 minute burpees
  • 1 minute jump squats
  • 30-seconds plank
  • 30-seconds crunches

Remember to drink plenty of water when you’re done, then congratulate yourself on completing one more day of the challenge!

 

 

A new challenge will be published every day. If you're just joining, you can catch up on past days in the lead topic: Recommit to your Goals with 30 Days to Summer Fit. This post was originally published on the Fitbit Blog.

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We’ll be posting a new challenge every day leading up to summer! Follow along and motivate others here in the community, on our blog, or by using this calendar.

 

We’re nearly one week in to our 30-day challenge; how are you faring? If yesterday’s circuit workout didn’t get you sweating, then maybe today’s challenge will give you that extra burst: Use weights heavier than your bag.

 

30daystosummerfit_day-6

 

This challenge comes once again from personal trainer Erica Steinz of Barry’s Bootcamp, who writes:

This is something I always tell female clients. If you’re purse is heavier than 5 lbs, then I know you can lift 5 lbs in my class!

And the same goes for men: whatever you’re used to lifting in your everyday life, use that to gauge which dumbbells to grab. Although if you’re instead going for a barbell, remember that a standard one already weights 45 lbs.

 

For every strength workout you do, make sure to stay safe to prevent injury. Whatever weight you grab, you should be able to finish your workout without breaking form, so use that to gauge whether or not you’re trying to lift too much. And try using Erica’s tips for an effective workout if you’re looking for ideas on how to fit strength training into your routine!

 

So hit the gym and start lifting! And if you’re already lifting more than your bag, perhaps it’s time to up the weight instead.

 

How much did you lift? Let us know in the comments and by using the hashtag #30DaysToSummerFit!

 

 

If you're just joining, you can catch up on past challenges in the lead topic: Recommit to your Goals with 30 Days to Summer Fit. This post was originally published on the Fitbit Blog. Lead photo courtesy of the Official U.S. Navy Page on Flickr.

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We’ll be posting a new challenge every day leading up to summer! Follow along and motivate others here on the community, on the blog, or using this calendar.

 

30 Days to Summer Fit

Congratulations on being one week down! Today it’s up to you to pick your activity, because the challenge is: Burn 100 extra calories.

 

Those of you with a Fitbit tracker know that you burn calories all day just by breathing, eating, and being alive. But you burn even more when you’re active, which is what today is all about. Outside of your everyday life, do something to burn an extra 100 calories.

 

Day 8: Burn 100 extra calories

 

To help you get started, here’s a few choices of how long you’ll need to try different things before you’ll hit the three-digit mark*.

 

  • 18 minutes of Zumba
  • 26 minutes of pilates
  • 6 minutes running up stairs
  • 15 minutes of swimming
  • 40 minutes of Hatha yoga
  • 31 minutes playing mini-golf
  • 14 minutes of tennis
  • 19 minutes of painting the house
  • 25 minutes of gardening
  • 10 minutes jumping rope

What did you do to feel the burn? Let us know in the comments, or using #30DayToSummerFit!

 

* Caloric values are approximate and based on a 150 lb. person.

 

If you're just joining, you can catch up on past days in the lead topic: Recommit to your Goals with 30 Days to Summer FitThis post was originally posted on the Fitbit blog.

Best Answer

We’ll be posting a new challenge every day leading up to summer! Follow along and motivate others here on the community, on the blog, or using this calendar.

 

30 Days to Summer Fit

It’s day 9, and hopefully you’ve worked up a few sweats by now. But being healthy doesn’t just mean burning calories; it’s also about eating right. So we’re shaking it up for today’s challenge: shake up your diet. Whether you do this by switching out your snacking with something healthy, trying a new healthy recipe, or master your fridge, try something new today!

 

To get things started we’ve turned to Chef Jessica Albertson to share one of her favorite recipes.

I have done many many odd jobs in the frenzied restaurant/cooking world and this one thing has become my greatest pet peeve along the way. Here it goes… divine inspiration will strike for that evening’s meal, the craving and longing for the smells from the oven will set in, but my refrigerator and pantry will not have half the ingredients I need. Alas, as a new mom, a typical day does not usually allow for an extra trip to the grocery store, bodega, or even a fruit stand, unless they sell diapers too. How have I escaped from the delivery menus and cereal for dinner cycle? Find, practice and cherish adaptable recipes.

 

These are recipes that give you guidelines, a method or a simple technique you can use over and over again with all the ingredient substitutions your pantry will allow. Below is one of my favorite weeknight, weekend, every day, all day recipes that is easy enough I can make it while the baby finishes his bottle.

 

Day 9: Shake up your diet

 

Stewed Chickpeas with Tomatoes and Herbs

  • 2 TBS Olive Oil
  • 1 Clove Garlic, chopped
  • 1 Shallot, minced
  • 1 can Chickpeas, drained, rinsed and dried well
  • 2 medium Tomatoes, diced
  • ¼ C Basil, chopped (or any preferred herbs)
  • 2 Tbs Mint, chopped
  • ¼ C Feta cheese
  • Salt and Pepper to Taste

Heat a medium sauté pan on medium high heat, add olive oil.

When oil is shimmering add chickpeas. The oil will splatter a bit. Let the chickpeas brown, stirring every 1-2 minutes, about 5 minutes in total.

Turn the heat down to medium low and add the garlic, shallot, and tomato.

Let the chickpeas stew in the liquid from the tomatoes for 7-10 minutes. Season to taste with salt and pepper

Turn the heat off and gently stir in the herbs and feta.

 

Serves 2

 

Adaptations:

  • Fry or poach an egg to serve over the top.
  • Sub Black Beans, Kidney beans, Black eyed peas, Navy Beans
  • Use dried herbs or a mixture or parsley, rosemary, thyme..whatever you got
  • No Feta? Use Goat Cheese
  • Look in your fridge! Got olives, raisins or nuts? Try it out, throw some in.

The best way I know how to be healthy and take care my family is to make our meals from scratch and eat together. It is so easy to get derailed and demotivated from making your own food. Convenience will challenge my best intentions any given tough day. These simple  and nourishing adaptable recipes will save me. Follow them as they are or check out the ways you can change it up, sub out ingredients, or make it your own. Just Keep Cooking.

Jessica Albertson trained at The Institute of Culinary Education in New York City, and has worked in NYC restaurants Aquavit, The James Beard House, Public Restaurant, and Braeburn Restaurant. In 2011, she began working with the non-profit companyWellness In The Schools, teaching children’s nutrition education and cooking classes, and working with the NY School Food System to bring fresh foods and scratch-cooking into public schools.

What’s your go-to healthy recipe? Share it in the comments below, or with #30DaysToSummerFit.

 

If you're just joining, you can catch up on past days in the lead topic: Recommit to your Goals with 30 Days to Summer FitThis post was originally posted on the Fitbit blog.

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We’ll be posting a new challenge every day leading up to summer! Follow along and motivate others here in the community, on our blog, or using this calendar.

 

Summer is looming and Father’s Day weekend is right around the corner. That means the season for picnics, BBQs, and other traditionally-unhealthy outings. With that in mind, here’s today’s challenge: Make a healthy substitution to a meal.

 

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Whether you take more steps while cooking or go for salad instead of fries, do something today to make your diet a little healthier.

 

If taking your meal outdoors for a barbecue is on your radar, here are some easy ways to step up your grilling technique and get ready for some healthy summer cooking.

 

Grill Hot and Burn Low – This may seem like basic technique, but make sure your grill is 100% up to temperature before adding your meat or veggies. This ensures consistent cooking every time you fire up the grill. And keep your flame low. Healthy grilling means no flare-ups, which can burn your meat or veggies, producing unhealthy HCAs and other toxins.

Go For Quality – 30 Days to Summer Fit is all about getting fit, and you can bet that extends to healthy cooking. One of the most important parts of grilling? Quality ingredients. Don’t skimp on your meat. Organic meat is not just better for you, but it tastes great too. Pastured-raised is a great second choice.

Grill Cold – Perhaps you’ve been told to let your meat sit at room temperature for at least 20 minutes prior to grilling. In reality, it makes zero difference in taste, so save yourself the trouble and grill your meat right out of the fridge!

Add Nutritious Herbs and Spices – Salt and pepper are essential. But take it up a notch with nutritious herbs and spices like sage, rosemary, turmeric, cinnamon, chili peppers, and ginger. Many have purported antioxidant and immune-boosting qualities, but regardless, they taste great!

Pat Your Steaks Dry – You want to sear, not steam. Make sure your steak, chicken or fish is free of any water moisture prior to introducing it to the grill. That’s how you get the best searing action.

Oil Your Grill – To prevent sticking, here’s a simple technique. Use a paper towel held with a pair of tongs to rub some oil onto your grill grate. This also helps keep your meat or veggies moisture-free. But don’t over oil or you risk a flare up.

Don’t Forget Fruit and Veggies! – Meat and fish may be the go-to grilling staple, but grilling intensifies the flavor of healthy fruit and veggies making them prime candidates for BBQ season. Try pineapple, peaches, asparagus and peppers!

 

What’s your technique for a perfect barbecue or a healthy side? Let us know in the comments, 

or by using the hashtag #30DaysToSummerFit!

 

 

If you're just joining, you can catch up on past days in the lead topic: Recommit to your Goals with 30 Days to Summer FitThis post was originally published on the Fitbit Blog.

Best Answer

A new challenge will be published every day. Follow along and motivate others here in the community or by using this calendar.

 

It’s great when we find time to head to the gym or lace up our running shoes. But for a lot of us, we still spend most of the day hunched over at a desk, answering email. So today’s challenge is to target all the desk-jockeys out there: Work out at the office.

 

30 Days to Summer Fit, Day 13: Work out at the office

Some of you may have no problem doing jumping jacks in your cubicle, but for the rest of you, here’s some easy ways to get in some movement throughout your work day. We also recommend going back to Jenny Blake’s yoga moves you can do at a desk to add some zen to your day!

 

  1. Set yourself reminders to move! Whether you use your phone, your computer, or your Fitbit tracker, find something that will interrupt your day and remind you to move. TIP: We recommend having one set for every 45 minutes.
  2. Go for a walk. Everyone needs a break sometime. Next time you find yourself bored or puzzled over a problem, go take a walk. It can help clear your head, and is much healthier than a vending machine candy bar. TIP: If you already take a break to buy coffee or a snack, try to pick a shop further away than your usual route.
  3. Find some inconspicuous moves you can do at your desk. Try a set of simple arm stretches, or hold your legs off the floor for 30 seconds. Anything to get your muscles working will help. TIP: Fitbit integrates with apps like FitBolt that send you easy moves throughout the day.
  4. Make a coworker a workout buddy. You’re more likely to stay accountable when there’s someone else expecting you to go on a walk with them. Find someone else interested in a healthy break! TIP: Better yet, become their Fitbit friend and compete throughout the workday to ensure you take more steps!
  5. Find a quiet space to get a workout in. Here at Fitbit it’s not unusual to find a group doing squats in the hallway. But see if you can find a space where you won’t disturb people that you can get in a quick routine, like wall sits, planks, or squats. TIP: Check to see if your company is willing to sanction a quick group workout during the day. With more and more companies encouraging their employees to be active, they might love the idea!

What do you do to stay active at work? Let us know in the comments, or by using the hashtag #30DaysToSummerFit!

 

 

If you're just joining, you can catch up on past days in the lead topic: Recommit to your Goals with 30 Days to Summer FitThis post was originally published on the Fitbit Blog.

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We’ll be posting a new challenge every day leading up to summer! Follow along here, on the blog, or using this calendar.

30 Days to Summer Fit

The half-way mark is right around the corner, and we hope everyone is feeling pumped for summer! Today also happens to be National Running Day, so what better way to celebrate than completing today’s challenge: go for a run.

 

Sound easy? Good! If not, check out our tips for beginners, lace up your running shoes, and get out there. The hardest part is starting. After our last running challenge, a few of you mentioned not being able to run because of injury, or only being able to run a short amount, and that’s okay too! With every challenge, make sure you’re staying safe and listening to your body. The important part is doing what you can.

 

30 Days to Summer Fit, Day 14: Fuel your run

 

We also turned to UltraMarathon Man Dean Karnazes for his advice on how to best fuel your run, from what to eat beforehand to how to stay hydrated:

My tip is not to consume too much before the run. You don’t want to have a lot of bulk or sloshing in your stomach before running. For hydration, I’ve found that coconut water works really well. It’s all natural and loaded with electrolytes. Post run, Greek-style yogurt is a good choice because it is an excellent source of protein and contains beneficial probiotics. I also like wild Pacific salmon because of the omega-3 fatty acids that are a powerful anti-inflammatory.

Other than that, if you do eat before your run try some carbohydrates ~2 hours beforehand so that you have time to digest.

 

How did your run go? Let us know in the comments, or using #30DaysToSummerFit!

 

This was originally posted on the Fitbit blog.

Best Answer

We’ll be posting a new challenge every day leading up to summer! Follow along here, on the blog, or using this calendar.

 

30 Days to Summer Fit

We love any and all new fitness, running, and workout routines and classes. But sometimes you just want to flat-out compete.

 

Which brings us to today’s challenge: Try a new sport.

 

Whether you pick up a basketball or go for a swim is up to you. The important thing is enjoying yourself, and maybe trying something new along the way.

 

30 Days to Summer Fit, Day 17: Try a new sport

At Fitbit, we love all sports. So we put together a list of our favorite activities and how many calories you can burn with a quick 30-minute game or session*.

 

The surprising winners? Boxing and rowing crew, both topping out at a whopping 415 calories for just 30 minutes of action!

 

  • Boxing: 415 calories
  • Rowing Crew: 415 calories
  • Swimming: 380 calories
  • Racquetball: 346 calories
  • Soccer: 346 calories
  • Kickboxing: 325 calories
  • Football: 311 calories
  • Basketball: 277 calories
  • Hockey: 277 calories
  • Tennis: 242 calories
  • Fencing: 208 calories
  • Baseball or Softball: 173 calories
  • Golf: 156 calories
  • Gymnastics: 139 calories
  • Surfing: 104 calories

Which will you try? Let us know in the comments, or by using #30DaysToSummer.

 

*Caloric values are approximate and based on a 150 lb. person.

 

This was originally posted on the Fitbit blog.

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We’ll be posting a new challenge every day leading up to summer! Follow along here, on the blog, or using this calendar.

30 Days to Summer Fit

Have you ever wondered how out-of-shape celebrities seem to transform into uber-fit muscle men for summer action movies? We have, so we asked celebrity trainer Harley Pasternak­—who’s trained his share of stars—what type of workout routines are getting them fit for the big screen.

The best choice? A nonstop, high-intensity circuit.

 

Which brings us to today’s challenge: Do five straight sets of the below exercises in descending reps.

 

30 Days to Summer Fit, Day 26: Train like a movie star

 

Start with 30 reps and decrease by 5 reps after reach set. So: 30, 25, 20, 15, 10.

 

Single arm Dumbbell shoulder press

http://img2.timeinc.net/people/i/2014/news/140224/harley-arm-ext1.gif

Reverse lunge

http://img2.timeinc.net/people/i/2013/news/131007/harley-reverse.gif

Pike Plank

http://img2.timeinc.net/people/i/2014/greatideas/blog/140310/harley-pike-plank.gif

 

How did you do? Let us know in the comments, or by using #30DaysToSummerFit!

 

This was originally posted on the Fitbit blog.

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Hi everybody! I found these tips to exercise in 30 days, it might not be complete for each an single day but you can take the ideas and recommendations that suit you.

 

Have a happy day and don't forget to workout! 🤠

Want to get more active? ᕙ(˘◡˘)ᕗ Visit Get Moving in the Health & Wellness Forums.

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