Cardio

Review of the Fitbit Flex Wireless Activity and Sleep Tracker

February 17, 2016

One thing I have come to love while working as a dietitian is all of the technology giving me more information about people in regards to what they eat, how they move, and how well they sleep.

A lot of times we believe we move more than we do, so these activity trackers have been great showing us the truth about our activity.

As the health care professional, I have noticed some things as this technology has grown more popular.

Accountability. It promotes more accountability for everyone. When you think you’ve been moving throughout your day and should be close to your goal of 10,000 steps, you may check your activity and only have hit 3,000 steps so far. Seeing a record of your actual movement through the day will provide valuable feedback to help achieve your activity goal.

Competition. We are very competitive by nature not only with other people, but ourselves. When we set a goal and see how close we are to it, we may work a little harder to hit it. It could trigger us to take the longer route to the restroom, park further away, or take the dog on a slightly longer walk than usual.

Earlier Bed Time. Sleep is extremely important for us to function well during the day and also improve our chances for weight loss. By monitoring sleep cycles, you may become more aware of your routines and try to improve on them. Knowing you aren’t sleeping well, you may try going to bed sooner, practice evening relaxation techniques, or take time winding down to prevent tossing and turning.

So I decided to try out the Fitbit Flex Wireless Activity + Sleep Wristband, Black for myself and see what the pros and cons were with these tracking products.

THE SET UP

While setting up a Fitbit account, I got confused between the tablet and the computer. They continued to direct me back to one another. So I ended up going to my phone and downloading the app which walked me through creating an account step by step.

Just to avoid confusion, I recommend setting up your account with the Fitbit app on your phone.

Once I got started with the app account setup, it was very easy and explained everything very simply.

THE APP

The app software is really simple. It shows a home page with your progress on the front by tracking steps, mileage, calories burned, active minutes, and also lists options to track your exercise and weight, monitor your sleep, log your food/begin a food plan, and log fluids.

THE WRIST BAND AND TRACKER

The Fitbit Flex came with two different sized bands for wrist comfort. The bands are easily adjustable. Even though the snap is a little stiff at first it will loosen up once you’ve worn it a few times. This will make it easier to put on without assistance.

It is very light weight which I love since I am constantly on the go. I wear it on the same wrist as my watch and don’t even notice it.

ACTIVITY TRACKING

The activity tracking is really neat because it tracks steps taken, mileage, as well as how many of those minutes were considered active. Another great thing about it is that I don’t have to swing my arm in order for it to catch all the steps. That is one thing I’ve always struggled with while wearing pedometers. My movements were never exaggerated enough to catch the step. With the Fitbit Flex, it does. Even grocery shopping with my hand on the cart.

However, I did have a junky cart at one point that vibrated terribly while I pushed it. This vibration continued to throw my Fitbit into sleep mode and out of sleep mode. In order to quickly put your Flex in sleep mode, three to four quick taps does the trick. So the vibrations must have been strong enough to replicate the taps.

SLEEP TRACKING

Sleep tracking is beneficial because it shows you how often you get up and how restless you are through the night. I did not realize how much I toss and turn until I tracked my sleep.

Now I make a point to read or find ways to relax before bed. This has helped improve my sleep cycle. When you sleep more at night, you tend to lose more weight. The longer we are awake, the more your adrenaline kicks in, which leads to more hunger, and ultimately more snacking.

One more cool feature regarding sleep with this device is the silent alarm. I love this because if you are hearing impaired or sleep with a cranky partner, you can wake up to start your day without a disturbance to others. All you do is set your alarm through your app, and it will vibrate your wrist when it is time to wake up.

BATTERY LIFE

Because the flex does not have a screen and only flashes when you tap it, the batter lasts quite a long time. It lasted about 5 days without having to charge it. The great thing about long battery life is that you don’t have to worry about charging it all the time. It can also be a bad thing when you don’t think about it all that often because once I went a whole 12 hours before noticing my Flex was actually dead.

CHARGING

It comes with a little USB charger that you can plug into your computer. One problem I ran into was that if my laptop was in sleep mode, it would not charge.

So what I did was use my Iphone charger. The base of the Iphone charger uses USB which allows me to plug my Fitbit charger right into the wall. If completely dead, it’ll usually charge in about two to three hours. Then I’ll be good for another 5 days.

PROS

It tracks basic movement (walking/running/hiking) in steps and mileage. If your goal is set high enough, you will have to do additional walking through your day to achieve your goal which creates exercise (or active minutes).
It helps you understand if you’re sleeping well. This could encourage some to try relaxation techniques, get to bed earlier, or maybe have a sleep study done!
The battery lasts such a long time. It is nothing like having to charge your phone nightly. We all want to avoid charging tons of devices on a daily basis.
It is very small and lightweight. I really like being able to wear it next to my watch so it is out of the way.

CONS

It is a device used for only running, walking, and hiking. Basically tracking the steps. So a lot of my exercises are not counted (weight lifting, stair climber, soccer games).
The flex is the beginner wrist band for the line of wrist trackers for Fitbit. So it only tracks activity, sleep/silent alarm, and active minutes. They have more products that offer more functions, but for their basic wrist tracking model, that’s about all it tracks.

SUMMARY

Overall, this little device has been a great addition to my daily life. I catch myself checking my progress throughout the day, which depending on how far I am from my goal, makes me push harder and stay moving.

If you are looking for a simple, easy-to-use, lower cost option for an activity tracker, the Fitbit Flex may be for you.

I hope this review has been helpful! Please feel free to share this post by using the social media icons below.

Why We Enjoy A Hike

October 29, 2015

It was my boyfriend’s 30th birthday and I had planned surprises for him all weekend long. One of our favorite things to do together is enjoy the outdoors.

We are avid hikers and started the Appalachian Trail a few years ago as section hikers, but we haven’t been able to take the time off to go back for our usual fall hike.

So for one of my birthday surprises, I planned a day hike to an area we had not yet visited… and of course packed a picnic!

He had no idea where we were going until he saw me filling up the camel backs full of water. Then the wheels started spinning. “We must be going hiking,” he said. Of course I replied, “Maybe… Or we could be biking… or kayaking…”

The mystery must be kept!

So we pull into the parking lot of the trail head to begin a day hike to a picnic he has no idea is coming.

The hike was down a mountain for 3.3 miles and ended near a pool of trickling water with enormous limestone walls surrounding you. The leaves were changing and the air was crisp. Perfect for a surprise picnic.

While admiring the scenery and realizing how small we were next to the limestone walls, I spotted the perfect rock for the secret picnic.

I laid out the blanket then pulled out some snacks and a bottle of wine. While I filled up the plastic wine glasses we began a game of questions that I put together. Now these questions were not about our relationship or encouraging any serious conversation. They were very fun and light-hearted.

If you want to shut off the phones and TV just to enjoy your significant other, I would recommend going through these questions together. It was a lot of fun to hear the responses and see if his answers would be what I expected.

Questions:

If you had one day left to live, what would you do?
Where would you most like to go on vacation next?
What would you do if you won $10,000 and could not save/invest it?
What is your most embarrassing moment?
What is your favorite movie?
What is something you did as a child that your parents never knew about?
What is your favorite color?
What is your favorite season?
What is your favorite restaurant?
What is the craziest dream you’ve ever had?
What do you think is the dumbest thing you’ve ever done?
Is there a silly accomplishment you’ve made that you’re secretly really proud of?
If you could trade lives (or jobs) with someone, who (or what) would it be?
What is your favorite time of day and why?
Who is your favorite superhero?
Is there a show that you used to watch as a kid that you would love to see come back?
What is your favorite outdoor activity?
What is your favorite book?
What is one thing almost no one knows about you?
Would you rather go for a hot air balloon ride or bungee jump?
Would you rather give up music or TV for a month?
What are the top three things on your bucket list?
What is your favorite type of food?
What song can always make you dance?
What is the strangest thing you’ve ever eaten?
What did you want to be when you grew up?
If you could choose any career (besides the one you have) right now, what would it be?
A meteor is headed for your house. You have saved your family, pets, and the family photos. You have time for one more item. What will you save?
Which of these do you have the most of: sense of humor, sense of time, sense of adventure, common sense?
If you had $100 you could spend on anything you wanted, what would you buy? What do you think I would buy?
In a regular day, what do you find yourself thinking about the most?
If you could change only one thing in your life, what would that be and why?
What things in your life bring you the greatest pleasure?
What country would you like to visit next that you have not yet visited?

After finishing our questions game and the last of wine in our wine glasses, we headed back up the mountain. The scenery was beautiful, the air was crisp, and the company was wonderful.

I think hiking is one of the best things you can do to relieve stress and remember what it was like when technology didn’t rule us.

Clean air, picturesque scenery, and no interruptions is something that everyone can benefit from, but very few people experience.

So get out there. Especially while the leaves are changing. You won’t regret it.

Things to Know When Planning Your First Century (100 mile) Bike Ride

September 30, 2015

This weekend was our first attempt at a century ride with our road bikes. My boyfriend and I have been riding a few years now and we love going the distance. We have both gone as far as 50 miles on our bikes and hoped to achieve a century one day. So this past weekend, we decided to check this off of our bucket list!

So we loaded up early in the morning, picked up my boyfriend’s brother (who also rides), and the three of us set off to Anniston, AL to start our ride on the Chief Ladiga trail. This trail is about 33 miles long and will come to the AL/GA state line. It will then change into the Silver Comet trail, ending in Smyrna, GA, which is right outside of Atlanta. Totaling right around 100 miles.

So during our ride, there were many things we learned traveling this amount of distance. Here are 10 things you should know when preparing to do a century ride.

PRACTICE

This is definitely something you need to train for. You have got to prepare your leg muscles and cardiovascular system. There are lots of questions to consider and you just won’t know the answer until you ride for a while.

How do you do on hills? Can your legs push you through? Can your knees hold out?

You also need to get a feel for what it is like to sit on a bike for long periods of time. The pedaling position is not like a comfort bike. It takes some time to build up the appropriate muscle to be able to sustain this position comfortably for hours on end. Our ride lasted from 8:30 AM to 7:00 PM (of course this allotted for breaks, lunch, and tire changes). This gives you an idea of how long you’ll be on that saddle.

Practicing on your bike also allows you to move through gears repetitively which will let you know if your bike needs any tune-up or maintenance.

WEATHER

Check the forecast! And even then, you will be moving a distance of 100 miles so the forecast may change. So it is best to have a plan for all types of weather.

During our ride it rained/sprinkled about 70-80% of the time. We definitely got filthy from each other’s spray flying up in the air which is something you just have to expect. But one thing about rain, is once you stop for a break, you lose your warmth if you stay stopped too long. We had shell jackets which helped cut the wind and prevent us from being too cold until we began pedaling again.

Also, if you are carrying a book bag or pack of any kind, make sure you have a pack cover for it. I forgot mine so some of the things inside that pack did get wet.

Food/Water Breaks

We really only stopped for quick stretch breaks and snacks about every 15-20 miles. And sometimes we ate while pedaling.

I would highly recommend eating something carbohydrate loaded every 15 miles. The snacks we packed were things like high protein granola bars, mini bagels to dip in pre-portioned cups of peanut butter, chocolate Belvita cookies, dried apricots/mangoes for the potassium content, and Gu packs.

While riding, I could definitely tell if I had gone too long without a snack because I would feel weak and sometimes a little dizzy. And sure enough I would check our current mileage and we would have passed the 15 mile mark since my last snack.

When it comes to water, it is very important to make sure you have two bottles and two cages on your bike. Check out your course map and make sure you have pit stops along the way for water refills every 20-30 miles.

CLOTHING AND SEAT

Bike clothing is extremely important when doing a distance ride. The bike shirts are great because of the pockets they have in the back. This is where we kept phones for photos and of course snacks. This way we could reach around and grab a granola bar without actually having to stop.

The bike shorts… THEY ARE A MUST! Definitely make sure you wear bike shorts because you need the padding under your tail bone. They also need to fit you properly by making sure the padding is protecting the right area. Not too far back and not too far forward. You can always go by your local bike shop to try shorts on and then sit on a seat to make sure they fit properly.

The seat will also be a big key. My boyfriend and I just swapped out our factory seats to Terry seats before this century. A 30 mile test ride confirmed that these seats were way better than our factory seats in regards to cushion.

One thing we did not realize regarding the seats until speaking with a bike shop employee was that the seat location can really affect your ride… Whether its too far forwards, backwards, or tilted. If you find yourself moving from your tail bone to soft tissue, you may need a seat adjustment. Local bike shops usually offer a fitting session if you have trouble finding a comfortable spot.

When it comes to clip in shoes, I can’t really say how important they are for a ride. I’ve never had them and I was still able to bike this amount of distance fine. It may be worth it to have them, but you definitely do need them to do it.

Gloves are extremely helpful if your handle bars are not very padded. I would highly recommend gloves for any distance ride to prevent any blisters from occurring.

SORE BUTT

I always get the question… doesn’t your butt hurt riding distances like that? And my answer is yes. You really want to make sure you have the appropriate shorts and a good seat to avoid this. But during a century ride, you are seated on this bike for 8-9 hours. So no matter how you sit or what you wear, you’re going to feel it. The best advice is going to be practice which we have discussed above. The more time in the saddle, the more used to it your body becomes. But there is also a product called Bordeaux’s Butt Paste. It is a product for babies that helps prevent rash and irritation. People who run or bike long distances usually keep this product around. Try experimenting with it to see what may work for you.

MEDICATIONS/FIRST AID

During a distance like this, you really want to make sure you have a small first aid kit in case of a crash and Ibuprofen for inflammation or pain.

Once we stopped around mile 45 for lunch, I noticed my knees were aching. Knowing how much further we had to go, I took some Ibuprofen to pull through.

Luckily none of us crashed, but we did have a few close calls. With consistent sprinkles throughout the ride, it sure did make things slick. In case anyone does go down, you want to have an appropriate stock of medical supplies in a saddle bag or backpack.

FLAT TIRES

Prepare to have a flat tire. If you don’t experience this, you’re lucky! Between the three of us, we went through 4 tire tubes. Three being flats and 1 tube malfunction. No matter how careful you are, there may be things on the trail/road that you cannot avoid. You can never have too many tubes. For any long distance like this, I will always have about 2-3 tubes on me.

SUNSCREEN/EYE PROTECTION

Even if your forecast is cloudy with a chance of rain, those clouds may part for an hour and you don’t want to burn. Like I previously mentioned above, weather is unpredictable especially over a 100 mile distance.

Eye protection can help protect from the sun, rain drops, or even bugs. We carried contact solution with us because we’ve had rides where we’ve gotten bugs or dirt in our eyes. Luckily during this ride we didn’t need it, but during previous rides, we have.

BACKPACK

This can be a great idea, but also a horrible idea. It was a learning experience for us. Our thought process was to have a pack and carry first aid, snacks, and our shells (jackets) in it. Little did we realize, the extra weight would put more pressure on your tail bone and shoulders.

Luckily as we kept eating, the pack continued to get lighter which was great. But overall, I would’ve loved to use saddle bags hanging off the bike instead of the pack.

Between the three of us, we passed off the pack about every 30 miles. So rotating the extra weight really helped.

MAP

Always map out your ride and know where your food/water/rest stations are going to be. If you are hydrating well, you will still need to use the restroom. Look for a location about halfway through your ride to stop and eat lunch, and you will still want to make sure there are places to get off the bike and stretch.

The trail we rode from AL to GA was well marked with mile markers and had portable restrooms at each trail head. We also traveled through towns that allowed you to stop for a bite to eat.

SUMMARY

I hope this post has been helpful if you are getting ready to experience your first century ride. We had such a blast challenging ourselves in a way we never have. Hopefully all the information discussed above will help your ride go smoothly so you can enjoy the scenery!

NAFUTSAL – What is it? What are the Benefits?

August 10, 2015

Exercise doesn’t always have to be walking on a treadmill while staring at the wall. You can actually get involved in local sports! Sports like futsal!

What is futsal? Futsal is five-per-side game played on a flat (sometimes indoor) court with hockey sized goals and a heavier ball for reduced bounce. Games are about 20 minutes per half with time-outs allotted.

As the nafutsal.org page states, “Futsal is the way the world plays indoor soccer. It is played on all the continents of the world in over 100 countries by more than 12 million players.”

It doesn’t mean you have to have played soccer your whole life to get involved. Because I sure haven’t. And, I have slowly gotten the hang of the game and the rules.

The teams and staff for NAFUTSAL are extremely friendly and helpful as I was beginning to learn the ways of the game. The team below is Manchesthair United. This is the team we played with this summer season.

Darrell Schmidt, President of NAFUTSAL, says, “I have always described futsal most concisely as a fast paced, high scoring, intense and very exciting sport.”

A huge benefit to NAFUTSAL is that it has allowed me one night per week to get great exercise. Indoor soccer is all about quick movement and controlling the ball since you’re on a smaller court (compared to an outdoor field). These short sprints that take place during a game are considered HIIT (high intensity interval training). This is one of the most beneficial types of exercise that we could do.

According to the American College of Sports Medicine, HIIT training can improve:

aerobic and anaerobic fitness
blood pressure
cardiovascular health
insulin sensitivity
cholesterol profiles
abdominal fat and body weight while maintaining muscle mass

You want to consult a physician if you live a sedentary lifestyle before considering HIIT exercise. Establishing appropriate exercise form and muscle strength are important to have before beginning any type of HIIT to avoid potential injury.

Futsal incorporates a lot of sprinting which has also been proven to induce significant fat loss while allowing muscle building to occur. Especially with the right recovery fuel and time. This stronger muscle will allow you to run faster, harder and further than before.

“I envision futsal growing in the Huntsville area until it is played all year round by adults and played routinely in the winters and summers by youth, which fits nicely between their fall and spring soccer seasons, ” Darrell says. “Plans are already in the making for futsal tournaments to be held here in the not too distant future, some even to draw teams from other states.”

If you want to find other ways to stay active, I would highly recommend getting involved in the local sports around town. If you are in north AL region, contact the local NAFUTSAL group to get started in the next season.

Benefits of Biking!

August 2, 2015

For the past two years my boyfriend and I have taken up biking and we have really grown to love it. Sometimes we use our bikes for joy riding through our local park for stress relief and other times we use them specifically for exercise.

We have both ridden in a 50 mile ride and really enjoyed it… So we decided this year we would like to shoot for completing a century (100 miles)! And today was the day to get started on our training journey!

Our usual rides are as short as 12 miles and as long as 25 miles. Today we agreed that a 30 mile ride would be a great place to start so that’s exactly what we did!

Luckily, we have plenty of country back roads in Alabama and are able to ride 30 miles without riding in circles. Instead we get to see farming fields, livestock, and enjoy beautiful weather! Believe it or not, it was actually not all that humid today!

The shot below is my boyfriend trailing behind his brother and his brother’s coworker. It is so nice to have like-minded people to bike with on a beautiful Saturday morning.

When biking, you immediately begin to notice 3 things:

Leg muscles are completely engaged!
Heart rate increases – yes the cardio!
Arms and shoulder muscles also become engaged!

Biking is excellent resistance exercise for legs. The quads, hamstrings and glutes will work hard like never before! Especially as you climb hills and fight the head wind. You will definitely be sore the first few times biking until your muscles have grown stronger in order to push you further.

The cardio side is really great also. On flat road, your heart rate will stay up consistently as you stay pedaling. But in hilly areas, you begin HIIT training (high intensity interval training). That is when the heart rate stays elevated for about a minute or so (pedaling uphill) and then your heart rate will begin to fall (coasting downhill). Learn more about HIIT training HERE from the American College of Sports Medicine.

It is EXTREMELY important to stay hydrated while biking. We stopped for refills a few times during our ride.

Below you see my boyfriend and his brother relaxing while taking a quick break for water refills at a local country coffee shop. This was about 13 miles into the ride.

I would recommend biking for many reasons. It has helped me stay in shape, relieve stress, and made my relationship stronger with my boyfriend. When couples do activities together, it gives them a chance to talk and have fun together which is so important for a healthy relationship. I had one of my former patients tell me that since he has lost weight, he no longer goes home and sits in front of the TV. Him and his wife go for an evening walk to discuss their day which he strongly believes has improved his marriage.

The benefits of biking are endless. If it is something you would like to try, start slow. Use a stationary bike first. Once you have built up your cardiovascular system and some leg muscle, then move to the outdoors. Start slowly and work on biking balance before speed. Practice turns, stopping, and changing gears. Always review biking safety tips. Click HERE to see 10 helpful tips for cyclists. And once you feel comfortable, pedal on!