Diet and Nutrition

Easy Healthy Tips to Get You Going Before Work

Many people prefer to get workouts done in the earliest part of the day before breakfast, before work, and before the sun even rises. However, many people can’t find the motivation or the time to get their workout in first thing in the morning. There are many advantages to morning workouts, as they can reduce stress, increase energy, maximize your metabolism, and keep you feeling great throughout the day. What if there were other healthy things you could do in the morning that don’t require too much time? Consider trying this tips and tricks when the alarm clock goes off and before you’re in the car for work!

  • Put down the coffee and try warm lemon water! Warming up water and adding lemon activates digestion which will jumpstart your day for the better. Even better, it tastes great!
  • You don’t have to strap on your heart rate monitor and run a marathon first thing in the morning to benefit from morning physical activity, but it is important to move a little! Consider minor stretching in the morning, a quick yoga session, or a quick run around the blog, just to relieve stress and clear your mind for the day.
  • Start out your day in a positive way. Try meditating to clear your mind and prepare for the day ahead. Meditation will not only improve your mind, but reduce built up stress.
  • Eat breakfast! Your mom was right all of those years. Breakfast is the most important meal of the day. Filling yourself up with fiber and protein in the morning is a great way to ensure you don’t over eat or snack on bad foods throughout the day.

Instead of pulling the covers over your head when your alarm clock goes off, try adding these steps to your morning routine!

Try These Fitness Resolutions in 2014!

It seems every year you make a resolution to get healthier and in better shape, however, many people never really stick to their New Year’s resolution.  If you’re hoping to get in the best shape of your life in the New Year, consider these fitness goals to help guide you down the path to better overall health.

  • Add more cardio to your life! Increasing your cardiovascular endurance is a great way to jumpstart your health. Try going for a run in the morning and increase your distance gradually over the year. You’d be surprised how much you’ll look forward to strapping on your heart rate monitor and hitting the pavement.
  • Incorporate more stamina based training into your fitness regimen. Having great stamina will make working out easier, and dare we say, more fun?
  • Try yoga! Yoga will increase your flexibility, which is a great way to improve your overall strength and fitness.
  • Get more rest! Stress and exhaustion are huge contributors to poor health. In the New Year, try getting more rest.
  • Breathe! Stress is a huge health risk for people of all ages. Exercise however can help reduce stress.
  • Stay motivated! There are many ways to stay motivated. Consider working out with a friend or significant other. When you find a support system, your 2014 New Year’s resolutions are highly attainable.

Don’t Lose Motivation During the Holidays

Don’t Lose Motivation During the HolidaysFor many, the holiday season is full of parties, celebrations and just a lack of time for every day activities. This includes your fitness regimen. We know how hard it is to fit in exercise with all of the holiday preparation and running around, but it’s essential to keep up with your normal workout as to avoid the holiday bulge, or become undisciplined with your fitness goals. Below are a few tips and reasons to keep you going during the holiday season:

  • The holidays are a stressful time, and stress is the last thing you need for your health. Exercising helps reduce stress, which in turn will help you calm down and enjoy the holidays.
  • Starting your days with exercise will make you more productive and charged to get your holiday tasks down quick.
  • Working out during the holidays can reduce or even ensure you won’t suffer from the dreaded holiday weight gain.
  • Keeping up with your regular fitness regimen will ensure you don’t fall off the wagon.
  • Think of all you’ve accomplished with your fitness over the past year. This is a great way to motivate you to continue on and keep going, even during the holidays.

When it comes to keeping up with your fitness goals, don’t forget HeartRateMonitorsUSA.com has the tools you need to measure your success.

Keeping the Holiday Bulge At Bay

During the holidays, it’s incredibly easy to put on extra weight, and even keep it on. The holidays only come once a year, so why not splurge, right? Splurging isn’t necessarily the worst thing you can do this holiday season, but it’s important to consider the following before chowing down on that lion’s share of sweet potatoes.

Keeping the Holiday Bulge At Bay

 

  • Get Active!  Create a calorie deficit by exercising off those extra calories before you even sit down for your holiday meal. Before the family comes over for your holiday celebration, lace up those running shows, strap on that heart rate monitor and beat the holiday bulge before it has a chance.
  • Don’t skip breakfast! Many people think that by skipping meals throughout the day justifies binging on their holiday meal. However, by starving yourself throughout the day, you’ll be more inclined to over indulge with sweets and other undesirable foods.
  • If you’re the cook of the house, consider altering your favorite holiday dishes to be a little healthier and waist-band friendly.
  • Try and resist the temptation of seconds. By eating one balanced plate, you’ll have more room for a delectable dessert, and feel less guilty doing so.

 

When it comes to the holiday season, enjoy yourself, but consider making healthy decisions to ensure you don’t succumb to the dreaded holiday bulge.

 

How You can Manage Holiday Stress with a Specialized Fitness Program

Find out how exercise can help you decrease the holiday stress and get you back into the swing of things!

During the holiday season, stress is almost inevitable for most of us – from the shopping, to the wrapping, to the travelling. But what if we told you that having a specialized fitness program, just for you, could help cut down on this stress and keep your ticker healthy too? We have some tips on just how much exercising during this busy season can help to keep you happy and healthy.

  • Making time to exercise during the holidays can help to boost your endorphins, which is the feel-good hormone that your body produces when less stressed out.
  • By exercising for 30 minutes a day, whether you’re walking or running can help to clear your mind and make time for your brain to catch up with the rest of your body.
  • Feeling good about yourself when you work out is a great way to boost your mood, self-esteem, and overall outlook on life.
  • Exercise also helps your brain function better, producing neurohormones that have been linked to activate and stimulate your brain.
  • Along with the way your brain functions, exercise also helps to improve your body’s reaction time to stress as well.
  • Yoga, among other types of exercise, can help to control your breathing during times of stress, as well as increases blood flow to various parts of your body.

Have more tips on how a specialized fitness program can help beat your holiday stress? Leave it in a comment below!

6 Heart Healthy Tips for Using Up Leftover Pumpkin

Find out some heart healthy uses for this seasonal treat!

Getting overly excited about the fall season happens to the best of us, and at Heart Rate Monitors USA, we know that you have stocked up on all those seasonal treats it has to offer. Our favorite out of all these autumn specialties is – you guessed it – Pumpkin. Whether it’s from a can or still in its natural form, we have some tips on how to use this heart healthy vegetable to your benefit without being wasteful.

  • Mixing pumpkin in with some chickpeas and garlic can result in a healthy, tastier version of traditional hummus.
  • Add pumpkin to your spread, whether it’s butter or margarine, for some extra flavor on a bagel.
  • Partial to a bowl of heart-healthy oatmeal before you start your day? Stir in some pumpkin for a seasonal and weight-friendly taste. Plus – it’s chocked full of vitamins, so it will help to start your day with even more of a kick start!
  • Have a whole pumpkin at your house that hasn’t gone bad yet, but has not quite made the transformation to a Jack-o-Lantern? Dig out the seeds and roast them for a healthy, protein-filled snack.
  • Perhaps you’re looking for an alternative to marinara sauce on your pasta. Try out some pumpkin puree, a bit of nutmeg, a pinch of salt, and some skim milk for a delicious and unique way to jazz up a traditional dish.
  • Saving your seeds from the pumpkin you have lying around and planting them for next year is a fun, resourceful, and easy way to recycle.

Have any more heart healthy pumpkin uses for our list? Share it with us in a comment below!

Stay Healthy All Season Long

A refreshing nip in the air and fall foliage all around means that autumn is finally here and in full bloom.  The holidays are right around the corner but so is flu season. If you want to keep healthy over the next few months, consider these helpful tips:

fall health tips

  • Stay active! Being regularly active is an amazing immunity booster. There’s no better time to strap on that heart rate monitor and lace up those running shows than during the fall. The weather is brisk, the scenery beautiful, and now is the time to enjoy the great outdoors before snow shows its ugly head.
  • Get enough rest! Not necessarily a tip that’s restricted just to the autumn season, but getting proper amounts of rest is the key to having a strong immune system all year long.
  • If you’re prone to catching the flu, consider a flue vaccination. Flu vaccines are especially important for children, pregnant women, the elderly, and those with chronic medical conditions.
  • Think smart when the holidays roll around! It’s easy to over-do it with food and drinks, but gaining weight can wreak havoc on your immune system. Counteract holiday treats with regular exercise!
  • Get your fill of sweet potatoes! Sweet potatoes are the perfect super food for the colder seasons. Full of antioxidants; phytochemicals, vitamins C and E, folate, calcium, copper, iron and potassium, these delicious treats will help keep your immunity strong.

National Kale Day: How this Leafy Green Can Help You Be Heart Healthy


Healthy eating or not, there’s one green vegetable that can make your life better: kale. In honor of today, National Kale Day, we have some of the most heart healthy benefits for you so that you can kick off October the right way!

  • Not only is this tasty superfood a treat for many, but it is also packed with vitamins, minerals and antioxidants.
  • Kale is filled with iron, which is an essential for your blood’s health. Actually, kale has more iron per serving than beef. This is also good for your heart too, keeping it in tip-top shape with the best blood pumping through it.
  •  It’s a great snack for when you’re feeling a little low on energy. Since it’s pumped full of fiber, Kale can keep you full for a longer period of time.
  • Not only does kale make a great, healthy snack, but it also helps to fight inflammation throughout your body. This comes in handy if you suffer from arthritis, Crohn’s disease or any other IBD, and asthma.
  • Kale has high levels of Vitamin K, which help to prevent blood clotting. This is especially healthy for your heart to keep it pumping regularly, efficiently, and without any problems.
  • This delicious green vegetable has more vitamin C per serving than an orange. So when you’re feeling like you may be getting a cold, take the kale over the citrus!

Want more heart healthy facts and recipes? Visit our blog today at blog.heartratemonitorsusa.com!

14 Life Hacks to Lose Weight

Today’s guest post comes from Tom Hines. He is the Co-Founder of NutritionGeeks.com, a retired USAPL powerlifter, a youth wrestling coach, the father of 3 amazing boys, and interested in all things health.

Dropping weight is more than running 10 miles a day and counting every calorie.  We need lots of little life hacks that fit our personalities.  Let’s be honest, thousands of small, insignificant decisions got us unhealthy, so let’s turn the tables.  Here are some weight loss life hacks in no particular order:

Go to a farmer’s market – This has the opposite effect as walking into a convenience store… just try walking out of there without buying something good for you.  There’s also something special about meeting the people who grow your food, it’s a connection you can’t with your cereal box.

Keep an activity and food journal – If you’re like most of my friends, you’d say you have GREAT memory.  I have news for you, you probably don’t.  Writing down how poorly you’re really eating, can be the reminder you need.  You might be shocked at just how many sodas you drank last month, or how many times you went thru the drive-thru.  Plus, you might find yourself making better choices…I mean who wants to have to write down “1 supersized burger, large fries, and a jumbo soda”?

Bench your office chair – Using a stability ball is great for your core, and you can’t help but move around more.  While strengthening your core is great for your lower back, too much ball too soon will likely leave with a sore back, so ease into it.  Standing at your desk is another great option and you don’t have to buy a special desk to get started.  Just find something to set your keyboard, mouse, monitor on.  Just think how lazy everyone else will feel.

Go to bed at the same time every night - Most of us need 8-9 hours of sleep each and every night to function at our best.  Not only are you less likely to make an effort when you’re tired, but sleep is directly associated with metabolism and appetite.  Sleep deprived people are hungrier… really, I’m not making this stuff up.

Get a dog (if you like dogs) - Dogs are like live-in personal trainers.  “Walk with me.” “Play with me.” “Go outside with me”.  I will nag the crap out of you, but in the cutest way and you will love me for it!

Stop drinking soda and fruit juice completely - It’s just a wild guess, but I’d bet at least 10% of overweight Americans could lose the weight if they just stopped drinking soda.  A 24 ounce bottle has 80 grams of sugar.  Fruit juices may sound healthier, but they’re not.  And neither is diet soda.

Drink more water - If straight water is just too boring, try lemon water or a cranberry drink sweetened with stevia.

Use a diet supplement – Diet supplements are NOT the silver bullet, nor are they snake oil.  Used correctly, diet products offer a nice edge in your favor.  Some of the products I’d look at are blends like Synedrex, or individual ingredients such as green coffee bean extract, alpha lipoic acid, CLA, green tea extract, and garcinia cambogia.

Take a cooking class - The less processed food you can eat the better.  It’s just that simple.

Enter a 5K run - Or better yet, enter a 5K with a group of friends or co-workers.  It’s motivating to have something tangible to work for, other than just losing X pounds.  It’s only 3.1 miles, you can do this.

Cut out all refined sugars for a month – You’ve already stopped drinking soda, how hard could it be?  I’m not talking about a low carb diet.  If you’re not already, this will really get you in the habit of reading labels.

Park next to the RVs at the back of the parking lot - You will never have to fight for another parking spot and the walk will do you good.

Use a pedometer - Now that we’re parking so far away and recording our daily activity, it only makes sense to buy a pedometer.  Challenge yourself each day and work toward the coveted 10,000 steps per day mark.  Here’s a great pedometer for under $10.00.

Accurately Measure Your Fitness Success with the Fitbit Aria Wi-Fi Smart Scale

If you’ve set fitness goals, it’s essential to be able to accurately and regularly track your progress. The Fitbit Aria Wi-Fi Smart Scale is a useful and highly advanced scale that will help you better reach your fitness goals. The Fitbit Aria takes your body mass index as well as your weight to help give you an accurate and better understanding of your fitness. Using a scale such as the Aria can help you better understand your fitness program, and help decide what to change in order to better reach your ultimate goal. Weight can be measured in pounds, stones or kilograms with the Fitbit Aria.

Track your progress with the Fitbit Aria Wi-Fi Smart Scale!

One of the most impressive features of this amazing scale is its ability to upload your statistics via Wi-Fi. With impressive charting capabilities and the potential to create up to 8 accounts, the Fitbit Aria is a great fitness tool for the whole family. With a coordinating smartphone app, you can easily log food, other acitivities and closely monitor and keep an eye on your fitness goals. As you progress toward your fitness benchmarks, you have the potential to win awards and badges that are great at boosting your motivation to continue down the path of great health. If you’re looking for the most accurate and high tech way to track your fitness progress, consider the Fitbit Aria Wi-Fi Smart Scale!