Heartrate Monitors Blog

Let’s take a look at some 4 Healthy Recipes with Red Meat

Eating healthy is important to the health of any heart. Remembering that February is American Heart Health Month, we need to look into ways to make our daily eating habits work for us in a more healthy way. Many people are completely against eating red meat. We often hear that red meat is bad for you, but is this really true? While too much red meat may not be good for you two 3- to 4-ounce portions of red meat per week can be healthy for you. You can cut back on saturated fats and calories by Let's take a look at some 4 Healthy Recipes with Red Meatbuying more lean cuts and removing the additional fat.

Steak and Pepper Tacos
Ingredients
1 tablespoon olive oil
1 teaspoon cumin
1 garlic clove, minced
3 ounces steak strips
1 1/2 cups sliced green and red bell peppers
1/2 cup sliced onion
2 small (6-inch) whole-grain tortillas
4 tablespoons salsa
2 tablespoons low-fat sour cream

Directions
In a skillet, saute olive oil, cumin and garlic for 1 minute. Add steak strips and cook about 5 minutes. Add pepper and onion slices and cook for another 8 minutes. Place mixture in tortillas and fold. Top with salsa and sour cream.
Nutrition Information Servings Per Recipe: 1
PER SERVING: 504 cal., 23 g total fat (6 g sat. fat), 61 g carb. (9 g fiber), 28 g pro.

Chipotle Beef Wrap
Ingredients
2 teaspoons olive oil
1 6- to 8-ounce lean steak
1 tablespoon canned chipotle in adobe, chopped
4 tablespoons fresh cilantro
2 large whole wheat tortillas
2 tablespoons light mayonnaise
Lettuce and tomato

Directions 
Rub olive oil in a heavy skillet. Saute steak over high heat until medium rare to medium, turning once (7 to 10 minutes). Set aside until cool; slice thinly. Stir together chipotle in adobe and mayonnaise; spread on tortillas. Add 2 tablespoons fresh cilantro to each; top with beef and lettuce and tomato. Roll up.
Nutrition Information
PER SERVING: 379 cal., 15 g total fat (3 g sat. fat), 43 g carb. (4 g fiber), 29 g pro.

Spice-Rubbed Flank Steak
Ingredients
Cooking spray
1 tablespoon brown sugar
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/2 teaspoon cinnamon
1/2 teaspoon cayenne (or to taste)
1 pound flank steak

Directions
Preheat the broiler and coat a broiler pan with cooking spray. Combine all ingredients except steak in a small bowl; rub mixture over the steak. Broil 6 to 7 minutes per side, or until cooked. Let cool for 5 minutes before cutting diagonally across the grain into thin strips. Serve with a green salad.
Nutrition Information (4 Servings)
PER SERVING: 178 cal., 7 g total fat (3 g sat. fat), 4 g carb. 24 g pro.

Meatballs and Peppers
Ingredients
1 cup thinly sliced green bell pepper
1 cup thinly sliced red bell pepper
1 cup thinly sliced yellow bell pepper
1 1/3 cups water
1 (10 1/2-ounce) can beef consomme
1 bay leaf
1 (1-ounce) slice whole-wheat bread
1 pound ground round
1 tablespoon finely chopped onion
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 large egg white
1 garlic clove, crushed
2 teaspoons olive oil
2 tablespoons all-purpose flour
1/4 cup water
1/3 cup finely chopped fresh or 1 1/2 teaspoons dried basil
2 teaspoons white wine vinegar

Directions
Combine the first 6 ingredients in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 20 minutes.

While the peppers are cooking, place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1/2 cup. Combine breadcrumbs, beef, and next 6 ingredients (beef though garlic) in a bowl, shaping mixture into 36 (1-inch) meatballs. Heat olive oil in a large nonstick skillet over medium-high heat. Add meatballs; cook for 10 minutes, browning on all sides.

Combine flour and 1/4 cup water in a small bowl; stir with a whisk. Add to bell pepper mixture in saucepan. Add meatballs; cook 3 minutes, stirring constantly. Stir in the basil and vinegar. Remove bay leaf.
Nutrition Information (4 Servings)
PER SERVING: 263 cal., Calories from fat 34 %, Fat 9.8 g, Satfat 2.9 g, Carbohydrate 12.4 g., Fiber 1.9 g, Cholesterol 70 mg, Iron 4.3 mg, Sodium 788 mg, Calcium 34 mg

Too much of anything isn’t good for you, but eaten proportionately, red meat isn’t too bad for you. Enjoy!

10 Ways to Help You Maintain a Healthy Heart

10 Ways to Help You Maintain a Healthy HeartCupid will be a mighty busy guy this weekend, running around making sure he shoots everyone in sight with a heart arrow. It’s his job to make sure that every valentine receives the gift that was meant for him/her. It was then that I thought, what if you’re your own Valentine this year? Loving yourself, and treating yourself doesn’t require tons of gifts, roses or chocolates. In honor of February being American Heart Month and Valentine’s Day falling in the same month, here are 10 Ways to Help You Maintain a Healthy Heart:

Exercise Daily
Try to exercise daily. Challenge yourself to do at least 150 minutes of moderate-intensity aerobic activity every week. If you do 30 minutes each day, 5 days a week, this should be easy. Fit in a workout anywhere you can. Try wearing a Garmin Forerunner 210 GPS Heart Rate Monitor (Black) with Premium Strap, and track your results.

Eat Fish
Make fish a part of your diet. Including this high protein which is high in omega 3 fatty acids. Mackerel, tuna, and salmon are an excellent source of this, which helps protect against heart disease.

Walk More
If you’re feeling a bit tense or under pressure, go and take a walk. Walking allows you to clear your mind and collect your thoughts, which in turn can reduce tension. When you get the urge to take that walk, grab your Pedusa PE-771 Tri-Axis Multi-Function Pocket Pedometer and Clip, and see exactly how you helped yourself while on the go.

Reduce Cholesterol
Cholesterol is found only in animal products, such as meat, poultry, dairy products and eggs. Lean and low-fat foods can still be high in cholesterol. Check Nutrition Facts on the labels to keep track of the cholesterol in your food and consume no more than 300 mg daily.

Avoid Stress
Staying stress free is easier said than done. However, avoiding stress when possible is crucial. How you handle stress may directly affect your heart. Too much stress can lead to medical issues such as high blood pressure and cholesterol levels. If you’re constantly feeling stressed or overwhelmed, talk to a health care specialist about better ways of dealing with these issues. I would also recommend keeping an Omron BP742N 5 Series Upper Arm Blood Pressure Monitor in the home, allowing you to closely monitor your blood pressure.

Drink More Water
We can never stress how important it is to stay hydrated. Take a bottle of water with you everywhere you go. To make it easier, I’d purchase a Camelbak Eddy .75l BPA Free Bottle.  It’s spill-proof, so it’s a handy bottle to take on walks, hiking or to the gym.

Eat Healthy
Make it your business to eat healthier. Revamp your refrigerator, placing all healthy items to the front, and removing anything that may stop you from changing your healthy eating habits.

Eat More Fiber
Include fiber in your diet. Oats, whole-grain rice, beans, and potatoes are excellent sources of fiber. Be careful when choosing processed foods, as many of them have large amounts of sugar. As always, be sure to drink plenty of water, as it will prevent constipation.

Sleep Well
Poor sleeping patterns can result in heart disease, just as having heart disease can interfere with sleep. Products such as caffeine and nicotine can heighten these risks. According to the Harvard Medical School, going to bed and waking up at the same time each day can help you improve your sleep habits.

Cut Back on Salt
Consuming too much salt can cause high blood pressure (hypertension). Hypertension increases your risk of developing coronary heart disease. Try avoiding items that are too salty such as chips, pizzas, salted nuts, canned vegetables and soups. One thing you can do to help you curb your intake of sodium, would be to check the ingredient levels of your packaged food, before adding them to your shopping basket.

Now that you have the necessary information to maintain a healthy heart, go make cupid jealous. After all, Cupid’s arrows are supposed to bring you the gift of love. By eating healthy and exercising daily, you gift yourself a longer, healthier life.

7 Valentine’s Day Couples Workout Routines

7 Valentine's Day Couples Workout RoutinesValentine’s Day is quickly approaching, and many of us can’t wait to receive our flowers, balloons, and of course the chocolates. While these things have become pretty synonymous with Valentine’s Day, perhaps there are healthier ways of spending February 14. After all, working out in pairs is a great way of spending quality time together, embracing common interests, which offers a deeper bond. Check out these :

Partnered Pull-Ups
There are plenty of women who tackle pull-ups, making use of the pull-up machines. While it’s a great tool, the pull-up machine doesn’t provide you with the maximum effort you could be having by doing them without the machine. If your valentine isn’t ready to go out on their own, in regards to pull-ups, this is a great chance for you to assist her, and possibly even get closer to her.

Ice Skating
It’s the heart of winter, and you’d like to take your better half out on an outdoor adventure, but you’re finding yourself torn on what to do. Consider taking your lovely lady ice skating. Ice skating is fun, athletic, and can be very romantic. Hold hands to keep each other balanced, or gracefully help each other up if there is a fall. Embrace each other, and enjoy the moment. Not to mention, a 155 pound woman skating slowly burns approximately 387 calories per hour.

Go Hiking
Hiking is a great way to not only enjoy the outdoors together but it also provides you with the means to get a great workout which will aid in increasing your heart rate. Hike a few miles, long enough to get the blood flowing. Be sure to laugh and have fun along the way. Don’t forget to grab something like the Vapur .7L Element Collapsible Water Bottle, as hiking can make you thirsty. Enjoy your outdoor adventure together but don’t hike too far, romantic surprises awaits you.

Dance the Night Away
What better way to get close to your other half than a nice Valentine’s Day Dance? Dancing is a great way to get the heart rate going. It’s also a great bonding experience, whether you’re on the club dance floor, or simply in the living room in front of the fire place. Enjoy one another’s time, and laugh. Remember, laughing is healthy for the heart, while dancing has the ability to burn up to 300 calories per hour.

Couple’s Yoga
Couple’s yoga is a great trust building routine. In addition to building trust, you strengthen your relationship. Partner Yoga enhances and cultivates relationships. Studies have shown that pheromones are heightened during exercise, making it easy to be drawn closer together during routines. Roll out your Aurorae Northern Lights Yoga Mat, and show your partner what you’re made of.

Partner Toss
While sitting down and facing your partner, with your knees bent and toes touching, hold a medicine ball to your chest. Keeping the spine long and sitting up on your sitting bones, have both of you hinge back slightly until you feel your abs engage. Hold that position as you throw the ball back and forth. Your partner will catch. Repeat back and forth for 30 to 60 seconds. Pause for 15 seconds, and then repeat 2 to 3 times.

Partner Rows
For this exercise, you can use a chair, a stability ball or just get into a deep squat or lunging position for added leg burn. The only additional equipment required is exercise tubing or an exercise band. Your partner holds the elastic, providing the resistance, and you pull – squeezing your shoulder blades back and keeping your core tight and back straight. Do a few reps and switch, allowing your partner to do a few.

Don’t just strengthen your muscles, but strengthen your bond and your hearts at the same time. Have fun exercising, and have a Happy, Fit Valentine’s Day!

Fun Fitness Moves to Keep You in Shape on Game Day

Fun Fitness Moves to Keep You in Shape on Game DayThe Big Game Day is quickly approaching. February 1, 2015 is the day that we’ll see football fans, and even non football fans come together for a day of fun, partying, food, and just a little trash talking (depending on which team you’re routing for). Millions of people will watch this Sunday, to see who will be labeled the champion for the 2015 year. The individuals on the field put themselves through vigorous training and fitness routines, in preparation for this one day. Since they put themselves through such extreme training for this day, why would you allow your training to dwindle? Afterall, you’ll most likely be taking in tons of carbs. Here are a few Fun Fitness Moves to Keep You in Shape on Game Day:

Each Time You See This…     You Do This!

Touchdown                               10 Push-Ups

First Down                                60 Second Plank

Running Play of 25+ Yards      15 Leg Lifts

Passing Play of 25+ Yards       15 Heel Raises

Female Performer on Stage     Thriller Dance (Michael Jackson)

Timeout                                     Run Up and Down the Stairs

Interception                               50 Crunches

4th-Down conversion                25 Squats

Extra Point                                30 Second Knee High Jog

Personal Foul                           15 Sit Ups

Instant Replay                          45 Second Wall Sit

Puppy in Commercial               25 Jumping Jacks

Field Goal                                 25 Reverse Crunches

Beer Commercial                     10 Walking Lunges

Fumble                                     30 Second Jog in Place

Offsides                                    20 Push ups

2-Point Conversion                  10 Burpees

Delay of Game                         10 Single Leg Squats

Reverse                                    10 Pull Ups

Interference                              10 Wall Push Ups

Holding                                      20 Chair Dips

Sack                                          15 Dips

Face Mask                                 30 Second Head Stand (With or without the wall)

Safety                                        10 Squats

If you really want to maximize your performance, grab a heart rate monitor, and track your progression. “It’s Good!”

7 Outdoor Activities To Get You in Shape

7 Outdoor Activities To Get You in ShapeThere is no denying the healthy benefits of daily physical activity. We all see our friends checking into the gym to get into top physical shape. The good news is that you don’t always have to hit the gym to gain physical health. Everyday outdoor activities can be much more fun, convenient, and have the same benefits. Here are 7 Outdoor Activities To Get You in Shape:

Golf
Golf is a leisure activity, enjoyed by many people of all ages. When taken at face value, the health and fitness benefits can seem minor. However, if you take a step back and examine your approach, you’d see that there is ample opportunity for fitness. One option is to skip the golf cart and walk. The average golfer can walk up to four miles in a single round of golf, with potential for more if you have to chase the balls. After playing a couple of games the fitness benefits can be obvious. Carrying or pulling your golf clubs can be a very effective way to promote muscle toning and good cardiovascular health. Golf provides a stimulating mental challenge. You’re already a golfer? Try using the rugged and waterproof Garmin Approach S4 Golf Watch.

Mountain Biking
Mountain Biking is a great outdoor sport for kids and adults of all ages, making it a great exercise that families can do together. One primary health benefit of riding a mountain bike is the improvement of cardiovascular fitness. Mountain Biking makes the heart pound steadily, which increases your heart’s fitness by three to seven percent, decreasing the risk of having coronary heart disease. Riding a mountain bike also builds, strengthens and tones your muscles. If you do ride regularly, the muscles on your legs, thighs, buttocks and hips will strengthen, helping to protect your hip and knee joints. Studies have shown that riding a bicycle for at least 20 miles in a week can reduce your risk of having coronary heart disease by almost 50%.

Running
We all should have expected good old fashioned running to make this list. Running is not only a great way to stay in shape, but can also benefit almost every other part of your body, including your mood. Studies have shown that running can raise your levels of good cholesterol, while also increasing your lung use, and boost your immune system. In women, running has also been known to actually reduce your risk of breast cancer. Being one of the best forms of losing and maintaining weight, running can also provide a nice boost to your self-esteem and confidence. Get the most from your experience by tracking your results using the Garmin Forerunner 310XT GPS Personal Trainer with Heart Rate Premium Strap.

Rock Climbing
Rock climbing is a great exercise for cardiovascular health. Studies have shown that the only way to improve your cardiovascular system is by participating in exercise that stresses the heart and accessory organs. Walking, bike riding, and rock climbing are just a few examples of these exercises. Rock climbing is also a great way of promoting weight loss. Rock climbing at a moderate pace for around one hour can burn around 400 calories, while also toning and increasing muscle mass in the arms, chest, back, and legs.

Swimming
People often underestimate the health benefits of swimming. Swimming is a great way to help you to build your heart rate and blood flow, while helping to maintain a healthy weight. Using the water as a tool can also be a great way to tone your muscle, breath better, and even become more flexible. Because water is denser than air, swimming is a far more effective way of toning your muscles than any other form of cardiovascular exercise that you can do on land. With a swimming exercise regimen, you also get the benefits of a cardio workout, while simultaneously working on developing an even body tone. Working out in water provides a certain amount of water resistance, which has a similar effect as using a light weight on a resistance machine at the gym.

Soccer
Soccer is one of the most popular sports in the world, and is played in several countries. Playing soccer can be lots of fun, and is also a great workout. It’s quite a challenge pointing out the main benefit of playing soccer, when there are several. Soccer increases aerobic capacity and cardiovascular health, lowers body fat and improves muscle tone, builds strength, flexibility and endurance, increases muscle and bone strength, and improves health due to shifts between walking, running and sprinting.

Hide and Seek
Sure Hide and Seek could have perhaps fit into the running section, but I think it’s great to point out specific ways in which you can get the children involved in being active. Put together a play date or take the children to the park for an old school game of hide and seek or freeze tag. Start to make outings like this more frequent. This allows you to sneak in a workout, while promoting child fitness at the same time. The beauty about it is your little boys and girls will never see it as a workout. If you really want to get them involved, give them an iBitz Powerkey Activity Tracker for Kids and make it a contest to see who can take the most steps during the game. Now you’ve really got their attention!

Remember that physical fitness does not have to be a chore. Find ways to include the family in your outdoor activities, and make them fun. Always be sure to stay properly hydrated during any routine. I’d suggest strapping on a Camelbak Unbottle Hydration Pack, or carrying something like the Avex Wells AutoSpout Water Bottle 32 Ounce with you. Always be sure to consult your physician before initiating any new routine.

New Year New You

How often have we heard this statement? Well, it’s now January and most of us have made those New Year resolutions. In fact a study done by the University of Scranton said 45% of Americans make a resolution to lose weight. This was the #1 resolution in 2014 based on the data collected. In fact the top 5 resolutions were:
1. Lose Weight
2. Getting Organized
3. Spend Less, Save More
4. Enjoy Life to the Fullest
5. Staying Fit and Healthy

If we look at these top 5 resolutions, all of them can be met by adopting a regimen of regular exercise. If you think about it, exercise is probably the key factor in helping us meet all of the top 5 resolutions listed above.

If you exercise and adopt a healthy eating lifestyle the pounds will drop off and you will find yourself reaching your Weight Loss Goal.

Exercise can also help you keep the resolution of Getting Organized. If you incorporate a regular exercise routine into your daily schedule, you will need to plan out your day so that you have time for that exercise routine to take place. This will provide you with the incentive to organize your day.

Spend Less, Save More: Again, exercise can help you achieve this goal as well. Think about it this way. If you adopt an exercise program, usually healthy eating accompanies it. By doing these two things your body begins to react to all the good things that are beginning to happen to it and you end up have a healthier body. When this happens you won’t find yourself going to the doctor’s office as much since your weight loss and healthy eating habits will make you feel better. Thus you will be spending less money.

Enjoy Life to the Fullest: How often have we heard that exercise has a positive effect on your attitude and self-confidence? Well this has been around since the days of Hippocrates, who was the first Western physician to prescribe this treatment 2,500 years ago, and doctors have been recommending it to their patients ever since. So by adopting a regimen of exercise into your daily schedule you will be on the way to helping you to achieve this goal as well.  And who doesn’t want to Enjoy their life to the fullest?

Staying Fit and Healthy: This resolution will be gained by adopting all of the other resolutions above! Exercise is a key component to your resolution of staying Fit and Healthy for the new year and every year thereafter. To help you track your activities and exercise routines during the day try using the Fitbit Flex activity monitor. This great device will even monitors how well you sleep at night!

So, New Year, New You? It can be if you stay on track by adopting an exercise and healthy eating life style change. Your resolutions for the New Year can be met. Then when you are looking back on this year, you can be proud of not only keeping your resolutions but also proud of the results you will see in having a healthier new body and outlook on life.

8 Items You Can Use to Complete Your New Year’s Resolution of Being Healthy and Fit

 

The New Year is officially here, and it’s time to tackle our fitness resolutions. However, many of us don’t know where to start. You know that you want to embrace a more fit and healthy lifestyle, but not really sure of how to go about it or what you need in order to begin? We can help you hit the ground running. Here is a list of 8 Items You Can Use to Complete Your New Year’s Resolution of Being Healthy and Fit:

1. garmin-forerunner-910xt-multisport-gps-training-watch-51 Garmin Forerunner 910XT Multisport GPS Training Watch
An upgraded version of the Forerunner 310XT, the GPS-enabled Garmin 910 provides detailed swim metrics and tracks distance, pace, elevation (via barometric altimeter) and OPTIONAL heart rate for running and cycling. The 910XT is ideal for multisport athletes, distance runners and water sport enthusiasts, being water resistant to 50 meters, and having up to 20 hours of battery life. It records distance, efficiency, stroke type, stroke count and pool lengths. You swim. You bike. You run. You obsess over data and details. So do we. Check out the Garmin Forerunner 910XT Heart Rate Watch here.

2. garmin-vivofit-activity-sleep-tracker-fitness-band-black-1 Garmin Vivofit Activity & Sleep Fitness Tracker
If you want to walk more in 2015, let the Garmin Vivofit Activity & Sleep Fitness Tracker be your guide. Vivofit is the only fitness band that greets you with a personalized daily goal, tracks your progress and reminds you when it’s time to move. Vivofit monitors your sleep and shows your steps, goal countdown, calories, distance and the time of day on an easy-to-read display. When performing fitness activities, you can also pair your Vivofit with the Standard or Premium Heart Rate Transmitter, keeping record of your heart rate and zone data.

3. garmin-forerunner-310xt-waterproof-running-gps-watch-9 Garmin Forerunner 310XT GPS Personal Trainer with Heart Rate Premium Strap
If you’re going to do more running this year, you better be using the Garmin Forerunner 310XT GPS Personal Trainer with Heart Rate Premium Strap, as it is the #1 Seller in GPS Running Watches. This is a must have for any tri-athlete. As a GPS-enabled training device, the Garmin Forerunner 310XT offers so much more than the competition. Having a rugged design, the 310XT is an indispensable training tool for triathletes, offering superior data tracking as well as water-resistance up to 164 ft. (50m).

4. pedlar-pro-316-exerciser-5 Pedlar Pro 316 Exerciser
Unfortunately, there are many of us who are unable to get up and walk when we really want to. Fortunately, the enhanced Pedlar Pro is designed specifically with professional use in mind. The Pedlar Exerciser can be used while seated in a chair or wheelchair or from the side of a bed. You can also place it on a table top and put your hands in the pedal straps to use it for arm and upper body exercise. The Pedlar Pro comes fully assembled, and offers an easy height adjustment feature, allowing you to adjust the angle of the pedals, to provide the proper positioning for any situation.

5. polar-loop-activity-monitor-and-h7-heart-rate-transmitter-23 Polar Loop Activity Monitor
The Polar Loop is a name to be reckoned with, being the number 1 seller in activity monitors. The Loop tracks daily activity and exercise levels, monitors sleep patterns, gives instant motivational feedback and provides alerts to help users achieve personalized daily activity goals, but is also a stylish activity tracker in the form of a smart bracelet. Polar Loop brings precision and unmatched expertise to the activity tracker market. The Polar Loop can also be paired with both the H6 and H7 Heart Rate Monitors.

6. koss-fitbud-s-women-s-earbuds-52 Koss Headphones
If you’re anything like my friends and I, we simply cannot exercise without the help of music. We all have different tastes, so put together a playlist that works for you, plug in your Koss headphones, and enjoy the tunes while you get your exercise on! Every pair of Koss headphones is engineered to deliver impressive sound performance and isolation. With options ranging from Sports Clip Head Phones, to Ear Buds, and even On Ear Stereo phone Headphones, I’m sure you’ll find the perfect pair for you.

7. altra-the-repetition-men-s-running-shoes-23 Altra Running Shoes
Many people often forget about their feet when planning workout routines. If you will be walking or running more in 2015, I highly recommend investing in a pair of Altra Running Shoes. Offering items for both Men and Women, Altra Shoes offer stability, support and natural foot positioning, which is important for any runners. Did I mention that they’re amazingly comfortable?

8. hydro-flask-32oz-wide-mouth-stainless-steel-bottle-with-wide-mouth-straw-lid-11 (1) Hydro Flask 32oz Wide Mouth Stainless Steel Bottle with Wide Mouth Straw Lid 
Last, but certainly not least, we have the Hydro Flask 32oz Wide Mouth Stainless Steel Bottle with Wide Mouth Straw Lid. If you’re going to be performing any workout routine, staying properly hydrated is something like a cardinal rule. Going with the 32oz Wide Mouth Stainless Steel Hydro Flask Water Bottle allows you to fill up and go and keeps drink choice cold for up to 24 hours. It will also keep your hots hot for up to 12 hours. The 32 oz Hydro Flask features food grade 18/8 stainless steel and double wall vacuum insulation. It’s compatible with the Hydro Flip Lid and the Wide Straw Lid, further enhancing its versatility.

We hope this helps you get off to the proper start this year. If you are new to the fitness world, or just coming back from a hiatus don’t overdo it. Listen to your body. It will protest if you’ve done too much. Always consult a physician before beginning any exercise program.

 

6 Tips for a Healthy New Year

6 Tips for a Healthy New Year:Healthy eating has been on the top of the top New Year Resolution for eons. It is also one of the most forgotten resolutions, along with quitting smoking, once the New Year comes in. Preparing for your personal resolutions prior to January 1st. is one of the best ways to make sure you stick to your goals. Try these 6 Tips for a Healthy New Year:

1. Clean House
The first step to moving forward with healthier eating habits would be to clean out the pantry and refrigerator of anything containing high amounts of salt, carbs, fat, and calories. If you have three boxes of cookies, give two away. Keeping such items will only make you want them more. Try replacing those cookies with a bag or two of grapes or a delicious Florida Oranges.

2. Replace One Beverage a Day With Water
If you’re anything like myself, you have a strong addiction to soda. Try replacing at least one glass of soda with a nice cold glass of water. Feel free to add in a slice of lemon or even a cucumber, for flavor. Soda, is really not good for you with all the different sweeteners that they use. Try two glasses of water, if possible.

3. Eat More Omega-3s
Taking in more foods rich in omega-3 fatty acids may help you keep your blood pressure down. Research also shows that omega-3s can help improve your mood. Shoot for two servings of fish a week, primarily fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Walnuts and flax are also a great source.

4. Have a Fruit or Vegetable at Every Meal
Including fruits and vegetables into your meals is something you should be doing already. If you’re like cereal in the morning, top it off with a banana or strawberries, or maybe try adding blueberries to your yogurt. Skip the cafeteria, and pack a healthy lunch. Be sure to include some extra vegetables or an apple for dessert.

5. Portion Control
You will never reach your target size or weight if you do not curb overeating. The mission is never to stop eating, but do so in a healthy manner. Studies have shown that smaller portions do actually promote weight loss. Don’t forget to wash it down with water.

6. Sodium Consumption
Studies show many Americans consume close to twice the recommended limit of sodium, which is a teaspoon daily. Sodium can raise blood pressure. Those who usually have a lower sodium diet usually have a decreased risk of heart disease. This in turn promotes lower hypertension and better weight management.

Are you ready to prove to yourself that you are capable of reaching your goals? Whether you’re looking to lose 5 pounds or 30 or just eat healthier, be sure to have a plan. Take the appropriate steps to implement that plan, and enjoy the benefits of healthy eating. Have a Happy, Safe, and Healthy New Year!

Fitness Resolution

Fitness ResolutionIt’s almost time to put an end to 2014, and welcome in the New Year of 2015. It’s almost time for the “New Year, New Me” attitude, that many people will forget about come mid-January. Will you be one of the people who actually stick to your healthy resolution? I will share a few tips that will help you keep your Fitness Resolution.

1. Make Up Your Mind
I’ve always been told that everything starts with the determination of a made up mind. Be serious with yourself about what your goals are, and truly focus on them. Once you’ve made up your mind to exercise, you will exercise. If you’re not, then you’re voiding your New Year resolution.

2. Track Your Progress
Keep track of each small success. Short-term goals are easier to keep, and usually are more motivating. Instead of focusing on losing 30 pounds, focus on losing the first five. Pair your workout with Garmin Forerunner 910XT Multisport GPS Training Watch to track distance, pace, elevation, and even Heart Rate, when you include the optional heart rate monitor.

3. Take Before Pictures
Taking before pictures is an excellent source of motivation. This allows you to physically see your progress. Just imagine comparing that before picture to an updated picture two months from now.

4. Stick to It
The saying is “it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality.” Don’t expect to lift weights today and have perfect six pack abs tomorrow. Be patient and results will appear.

5. Keep Trying
We all experience minor setbacks. It’s the comeback that really matters. If you fall off course, do not use this as an excuse to give up. We’ve all heard the saying “If at first you don’t succeed, dust yourself off and try again,” correct?

6. Set Measurable Goals
Make sure your goals are not too broad that you’re unable to see the light at the end of the tunnel. Rather than set a goal that says “I’m going to be fit in 2015,” personalize it and make it reachable. “I am going to lose 10 pounds over the next two months” isn’t this more feasible?

7. Do it For You
Too often I come across people who are attempting a fit lifestyle to benefit a boyfriend or girlfriend. I say no to this because that makes adopting an exercise routine more of a chore. However, being physically fit for yourself allows you to appreciate it more, and it takes the work out of working out.

Use these tips provided, and make 2015 the year that you really stick to your Fitness Resolution. Remember, we all have lazy days. If you fall off of course, take 24 hours and get started. Always make sure to stay properly hydrated during any fitness routine. Carry a Hydro Flask 24 oz. Narrow Mouth Insulated Stainless Steel Bottle with you, and enjoy hours of refreshing cold water. Have a Happy, Safe, Fit, and Healthy New Year!

10 Tips for a Healthy Holiday

10 Tips for a Healthy HolidayIt’s that time of year when families come together and enjoy the holidays. Some have their own personal traditions that they follow, while others float from house to house, paying a visit or dropping gifts to everyone they can think of. The one thing, besides gifts, that most locations will have in common is food, and an abundance of it. If you’ve been trying to maintain a healthy lifestyle, this can wreak havoc on your diet, but it does not have to. Check out these 10 Tips for a Healthy Holiday:

1. Stand Further Away From Snacks
If there are finger foods like chips or M&M’s. try to stand further away. In the midst of conversing, it is easy to be tempted to just reach over and grab a handful. Purposely positioning yourself further away helps to reduce this urge, as you wouldn’t usually end your chat just to grab chips, would you?

2. Plan Time for Exercise
Exercise helps reduce the stress of the holidays, and also prevents weight gain. Try to moderately increase your exercise routines to compensate for the extra eating that you may do. A 10 to 15 minute brisk walk twice a daily would be a great start. Try adding a Fitbit One to track your progress.

3. If You Overeat at One Meal Go Light on the Next
With so many delicious options spread out, I know it can be hard to watch your consumption. If you go heavy the first go around, and you must have seconds, go light. Perhaps a slice of pie or some celery sticks would satisfy that craving.

4. Bring a Healthy Dish to Holiday Gatherings
If you’re preparing a dish, make sure yours is healthy. Try something with whole grains, vegetables, beans, or fresh fruit. This at least guarantees that you’ll have at least one healthy dish to chose from at pot luck parties.

5. Practice Healthy Holiday Cooking
Similar to the step above, this applies in general. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating. Try to incorporate healthy ideas into mom’s traditional holiday recipes to make them healthier.

6. Get Your Sleep
Sleep deprivation can contribute to weight gain, cloudy thinking, and diminished immune health. Between activities, try to get as much sleep as possible. If you don’t have any plans on a specific night, try going to bed a little bit earlier. A hot bath and BattleCreek Bedwarmer definitely does the trick for me.

7. Keep Your Body Active During Gatherings
Walk around and mingle, or stand up while socializing. When your favorite songs play, dance away some calories. This kind of activity adds up and helps to negate some of your food and drink choices.

8. Tame Your Appetite Before Parties
Try snacking on a fruit salad before supper. Those raw carrots and celery sticks would also be a great healthy snack to nibble on. This will help tame your appetite before the main course arrives, allowing you to eat less.

9. Indulge in Holiday Favorites
I would never say to stay away from Aunt Betty’s once a year Peach Cobbler, or Grandma’s seasonal Boston Cream Pies, as they’re to die for. However, if you are going to partake in these amazing desserts, try to limit your intake of chips or cookies, and other items that are readily available year round.

10. Don’t Drink and Drive
Drinking and driving is a definitely a NO NO! Alcohol also comes with additional calories. Consuming too much alcohol can also impair your judgement, making you feel the need to consume more food. Try carrying a Breathometer Breathalyzer for your Smart Phone to check you alcohol consumption.

The holidays are a time that you should be able to enjoy. Living a healthy lifestyle does not mean that the fun has to stop. It simply means that you have to plan accordingly. Have a Happy, Safe, and Healthy Holiday!