Fitbie Burn fat in less time with fitness tips, weight loss plans, exercises, and healthy eating tips you need to get fit and have the body you want from Fitbie. diet and fitness weight tips nutrition tips exercise tips fitness plans exercise plans weight lifting cardio diet Copyright © 2014 Rodale Inc. "Fitbie" is a register trademark of Rodale, Inc. All Rights Reserved. Fri, 19 Dec 2014 01:19:10 -0500 Fri, 19 Dec 2014 01:19:10 -0500 Fitbie Find: Lululemon Totally Toasty Ear Warmer Blog entry Thu, 18 Dec 2014 13:23:57 -0500 Fitbie
ear warmer

I usually stop running and get my cardio fix at group classes from December through February because, well, brrrr. But I always miss it. As a nutrition and fitness editor, I've tried out a lot of workouts, but no activity boosts my mental health quite like running, and since I'm prone to the winter blues, three months without those deep outdoor breaths does a number on my psyche (in the words of genius wannabe lawyer Elle Woods, "Exercise gives you endorphins. Endorphins make you happy…").

More from Fitbie: 7 Cold Weather Workout Tips That'll Keep You Safe (and Warm!)

So this year I decided I needed to be brave and invest in some winter workout gear, lest I end up losing my mind (and my loved ones). My first purchase? Today's #FitbieFind, the Totally Toasty Ear Warmer from Lululemon. And a worthy investment it was! First off, it's super cute -- the name, the design, all of it. Secondly, I've taken it for a couple spins in freezing -- literally -- temps, and it kept my ears and head, yep, nice and toasty, thanks to thick, sweat-wicking Merino wool. Consider it a cozy sweater for your head. 

The only downside I've come across so far is that it can get pretty sweaty. I haven't washed it yet, but it seems like nothing an occasional hand washing with Woolite can't solve.

What else we love:

• Added Lycra helps it retain its shape

Hair slit in the back for you low-ponytail gals

• Cute enough to wear when you're not working out

The details: Totally Toasty Ear Warmer, $32,

UP NEXT: 5 Ways Music Makes Your Workout Better

Cathryne Keller
You Lose Weight Just By Breathing (But Really) Blog entry Thu, 18 Dec 2014 12:28:14 -0500 Fitbie
Woman doing a pushup

Sure, we've all heard the expression that "sweat is fat crying," but have you ever wondered what really happens to fat when you lose weight? A new study reveals that despite our culture's huge fascination with fitness and diets, most health professionals don't know the answer to that question. While many of us are sold on the notion that the missing mass is converted into energy or heat, we've got some news for you: That ain't it. The UNSW Australia study reveals that we're actually breathing out fat as carbon dioxide into the air. Yup, "it goes into thin air," says Ruben Meerman, the study's lead author, physicist, and Australian TV science presenter. 

More from Fitbie: Weight Watchers Gets Even More Personal With New Coaching Service

According to the researchers, the total oxidations of 10 kilograms of fat requires 29 kilograms of oxygen to be inhaled. This metabolic process then produces 28 kilograms of carbon dioxide and 11 kilograms of water. From this point, you can then trace every atom in the fat being lost. In the example provided, 8.4 kilograms of the lost fat are exhaled as carbon dioxide through the lungs. The remaining 1.6 kilograms? Excreted in sweat, breath, tears, urine, feces, and other bodily fluids.

So we know what you're wondering: Can breathing more make you lose more weight? Unfortunately, no. In fact, breathing more than your body really needs contributes to hyperventilation. Not exactly the goal you were hoping for during that early morning WOD.

UP NEXT: The Overeating Meditation That'll Help You Slim Down

Emily Abbate
A Healthier Guide to Your Holiday Cheat Day(s) Blog entry Wed, 17 Dec 2014 17:59:06 -0500 Fitbie
Gingerbread Cookie

Whether you're on a diet or just trying to eat healthy, the holiday season can be a real challenge. Hello, high-cal meals, flowing cocktails, and the seemingly endless buffet of cookies, candy, and other goodies that feel like they're strategically designed to test the willpower of even the strongest among us. December also marks the last month before get-fit New Year’s resolutions take shape. So it can seem like a great time to just let loose and have a cheat day (or two).

Just look at Nick Jonas (he of the drool-worthy abs), who recently posted a pic on Instagram of two loaded pizzas with one simple caption -- "Cheat day done right" -- which just begs the question, is there such thing as a "right" cheat day?

More from Fitbie: The Biggest Diet Don'ts (and Dos!) for Holiday Parties

According to Marci Clow, MS, RDN at Rainbow Light, the answer is yes. “In my opinion, adding an indulgence now and again is a rather mandatory part of any diet, and will help you maintain control and enjoy some favorite foods without the guilt," she says. 

So what’s the trick? Here’s Clow’s 3-step guide to healthy cheating:

1. Don’t go overboard. It can be tempting to turn that cheat day into a cheat week or a complete gorgefest, says Clow. "My recommendation is to make a cheat plan before indulging," she explained. "Predetermining the foods you’ll eat will allow yourself some freedom, while setting boundaries to prevent you from going overboard."

2. Keep it sustainable. It’s OK to indulge as long as you don’t let your cheat derail your healthy lifestyle. For many people, allowing the cheats can actually keep a plan on track. “If little cheats help, then go for it,” Clow says. If a cheat day is less appealing than allowing yourself a specific cheat food, she said, then that’s OK, too. 

3. Make the most of parties. If you know you’re hitting a holiday bash and you decide to make it a cheat day, try to do so in moderation. Limit yourself to one plate, advised Clow, instead of walking in with an all-you-can-eat mindset. Alternatively, plan to choose a few small tastes of your favorites, rather than loading up at the buffet table.

UP NEXT: 8 Simple Strategies for a Healthier Holiday Party

Video Proves Britney Spears 'Women's Health' Cover Is the Real Deal Blog entry Thu, 18 Dec 2014 09:42:27 -0500 Fitbie
Women's Health Britney Spears

The Internet erupted yesterday when Women's Health debuted their January/Feburary 2015 cover featuring a toned, trim Britney Spears. Like, really toned. As in, "I'm a Slave 4 U" sweat-swamped Britney would be jealous. As website after website cried Photoshop, Women's Health had their own answer, a behind-the-scenes video of the cover shoot:

See it there? That toned tummy? Those killer gams? Spears has worked hard to get that "Hit Me Baby One More Time" body back as a mother of two, fifteen years since the debut of her first hit. Really hard, considering that her fit routine consists mostly of group fitness classes, yoga sessions, and time in the pool (without a personal trainer). 

"After I had Jayden, it was real easy for me to get back in shape," reflects Spears. "But five years later, I noticed changes in my body. My hips are a little bit wider because I've had kids. So it was crucial for me to be continuous with my exercise. Consistency is key."

Get it, momma! Hoping to stay consistent and stick with a new fitness program come 2015? Check out these 9 Ways to Stick to Your Gym Routine This Year.

UP NEXT: The 13 Hottest Celebrity Post-Baby Bodies

Emily Abbate
Fitbie Find: Fiber One 90-Calorie Peppermint Fudge Brownies Blog entry Tue, 16 Dec 2014 17:04:36 -0500 Fitbie
Fiber One Peppermint Fudge Brownies

Avoiding sweets this time of year is absolutely impossible. While it's really not realistic for us to tell you to avoid seasonal chocolate peppermint, pumpkin, and gingerbread treats -- it is realistic for us to suggest better, healthier options. That's where Fiber One's 90-Calorie Peppermint Fudge Brownies come in. This week's #FitbieFind, the brownies are rich, filled with peppermint flavored chips, and topped with a yummy peppermint drizzle. With 3 grams of fat and 5 grams of fiber per serving, they're a bit less of a caloric hit than your Grandma's Italian tri-color cookies.

What else we love:
• 20 percent of daily value of fiber
• Did we mention they're only 90 calories per bar?

The Details: Fiber One 90-Calorie Peppermint Fudge Brownies, Walmart in-store

UP NEXT: 4 Simple Secrets to Making Healthier Desserts

Emily Abbate
Weight Watchers Gets Even More Personal With New Coaching Service Blog entry Tue, 16 Dec 2014 13:13:24 -0500 Fitbie

Committing to losing weight is nowhere near as easy as plopping down on the coach after a long day at the office. Yet the benefits of losing just 10 pounds are overwhelming, including a lower cholesterol level, lower blood pressure, a reduced risk for heart attacks, dementia, and cancer (among others). 

Over the years, companies like Weight Watchers, Jenny Craig, and Curves have tried to make sticking to a diet plan easier -- offering structured programs that help consumers feel less intimidated by the whole shebang. Now, Weight Watchers is hoping to make it even easier, taking their offerings one step further with a new element -- Weight Watchers Personal Coaching. That's right: on-demand 24/7 expert chat with Weight Watchers-certified coaches.

More from Fitbie: 5 Things Weight Watchers Has That Your Doctor Doesn't

"For the first time, our members can access a dedicated Weight Watchers-certified Coach who can provide one-on-one support that is tailored to the member’s lifestyle and schedule," said Lesya Lysyj, President of North America, Weight Watchers. "All Coaches have successfully lost weight on Weight Watchers and can provide inspiration, motivation and accountability throughout a journey that is far from easy."

So what's that personal coaching include? An initial assessment and phone conversation so the Coach can learn more about the member’s lifestyle and talk about what they hope to achieve and set goals, as well as unlimited access to a coach throughout the member’s journey via phone and email as well as text message encouragement and reminders unique to their action plan.

But what's the cost per month? Essentials, which is an online-only membership, is $19.95. Essentials and meetings, $44.95. The personal coaching and essentials, $54.95. And "Total Access," which includes all of the above (personal coaching and face-to-face meetings), comes in at $69.95.

Is it worth it? Keri Gans, RDN and author of The Small Change Diet, says potentially yes.

"Many people who are trying to lose weight need a little bit more hand holding, and it seems like that's what this will be doing," says Gans.

But she cautions interested parties as to what they're getting: someone who has lost weight with Weight Watchers. These coaches, as Gans points out, are not commonly registered dietitians or doctors. 

"Could [the coach] be somebody who can work very well with them? Yes. They've been there. They've been through a similar experience. They want to help. They could be great coach," says Gans. "But as soon as anything medical comes in, then they're not the best qualified. That's the difference. That's why it's so important to bring up any medical history [including supplements and vitamins they take] upfront."

UP NEXT: Jessica Simpson Reveals Her Secret for Easier Weight Loss (VIDEO)

Emily Abbate
5 Weight-Loss Rewards Better Than Food Blog entry Tue, 16 Dec 2014 15:03:01 -0500 Fitbie

If you're human, the cookie tray's going to call your name from time to time, but if you struggle with your weight and sweets are screaming your name on the regular, your brain may be to blame. In a new study from the University of California, San Diego, researchers looked at children's brain activity in response to  consuming sugar and discovered that not only do the brains of obese children react differently when tasting the sweet stuff, but there’s also a heightened sense of “food reward” that may make them crave more sugar throughout life.

More from Fitbie: 15 Painless Ways to Crush Sugar Cravings

"The take-home message is that obese children, compared to healthy-weight children, have enhanced responses in their brain to sugar," said author Kerri Boutelle, Ph.D., psychiatry professor and founder of the university's Center for Health Eating and Activity Research. Brain images of obese children showed that the increased activity occurred in the regions of the brain linked to perception, emotion, awareness, taste, motivation, and reward. What's more, heavier kids had a stronger sense of food reward -- meaning they were more driven by food and the good feelings that come from it.

Though the study only looked at children, the findings have implications for overweight adults, as well. If you're predisposed to crave rewarding foods, treating yourself to sugary indulgences may reinforce unhealthy eating behaviors. In other words, if you're trying to lose weight, those post-spin class cupcakes are probably not a smart way to reward your hard work and keep you moving toward your goals. 

More from Fitbie: How to Think Like a Winner to Reach Your Fitness Goals

“I agree with what Boutelle said, ‘Any obesity expert will tell you that losing weight is hard,’ however it doesn’t have to be as difficult as you think,” says Caroline Cederquist, M.D., creator of bistroMD. "Eating the right foods is key." 

Cederquist says her patients see progress weekly by consuming balanced meals with adequate protein, which keep them full and ward off sugar cravings. She also discourages the idea of treating yourself with sweets like cookies and cupcakes. “A hypersensitivity to food rewards or a developed relationship between food and feelings can be resolved by not giving food as a reward,” she says.

She points out that while it’s okay to occasionally eat something that may not be 100-percent healthy, it's still important to be mindful of how you fuel your body and avoid celebrating your successes (or taking the edge off your failures) with processed foods. A better way to deal with your feelings? Come up with fun ways to treat yourself that have nothing to do with junky eats. Here are her top five suggestions for non-food rewards

Buy a new pair of running shoes. After training in the same shoes for a while, they can get worn out. Treating yourself to a pair of new gym shoes can increase your motivation and keep you focused on your health goals.

More from Fitbie: A Beginner's Guide to Running Shoes

Book a personal trainer session. Trainers can show you new ways to enhance your workouts and meeting with a trainer can switch up your typical gym routine. Trainers can also help you target certain areas of your body where you might want to see more improvement.

Get a massage. After working hard to reach a goal (or after a stressful day you'd rather forget) you deserve some downtime. "This is one of my favorite rewards," says Cederguist. "I especially recommend it after reaching a difficult milestone because the journey can be stressful."

Buy a new pair of jeans. True, the dressing room can ignite anxiety in even the fittest among us, but if you've dropped a few pounds, nothing offers a sense of pride quite like fitting into clothes a size or two smaller!

Get a new driver’s license photo. "This is a fun milestone reward that I like to suggest especially towards the end or reaching your weight loss goal," says Cederguist. "Actually seeing the changes and progress you’ve made --  even just in your face -- gives such a sense of accomplishment."

UP NEXT: 8 Rules for Sugar Success

Fitbie Find: Adidas Techfit Molded Cup Allover Print Bra Blog entry Sat, 13 Dec 2014 10:00:09 -0500 Fitbie
Adidas bra

When it comes down to it, the sports bra is probably the most vital asset to any woman's workout wardrobe. Whether you're toting larger-than-average lady lumps or on the smaller side, it's important that you're comfortable whether you're in downward dog or finishing off a 6-miler. It's also nice when that extra level of support doesn't break the bank. Enter today's #SaturdaySaver from Adidas, the Techfit Molded Cup Allover Print Bra.

A mesh racerback with reinforced straps, this bra is perfect for medium-impact training. Not to mention, its molded cups give extra definition when you need it most. Hey, no one ever said gym clothes had to be unflattering.

The Details: Adidas Techfit Molded Cup Allover Print Bra, $19.99,

UP NEXT: 7 Distractions That Help Curve Cravings

Emily Abbate
A Hot Playlist for an Even Steamier Workout (LISTEN) Blog entry Fri, 12 Dec 2014 15:42:17 -0500 Fitbie
Hot Pilates

Every week Fitbie features rad playlists from rad fitness instructors. This week Shannon Nadj, celebrity Pilates instructor and founder of Hot Pilates, shares hers with us. 

We know what you're thinking -- hot Pilates? Yup! A new studio in Los Angeles, Hot Pilates offers a signature one-hour hot class that takes gym-goers through Joseph Pilates’ classic intermediate mat work. Combining the Pilates principles with heat, the class features 22 full-body exercises done in a warmed room.

"Music inspires and motivates you," says Nadj. "When you feel like your muscles are about to give up, a song can uplift you. During a strenuous heated Pilates class, music is an amazing motivational tool to help you keep moving!"

UP NEXT: The Workout Playlist That'll Push You to Your Limits (LISTEN)

Emily Abbate
Runner Uses Nike+ App to Create Marriage Proposal Blog entry Fri, 12 Dec 2014 14:20:07 -0500 Fitbie
running proposal

This article was written by Alison Wade and provided by our partners at

On Sunday, Ben Chudley went out for a run that wasn’t his fastest or longest, but it will certainly be one of his most memorable and life-changing ones. Chudley, 28, turned on his Nike+ running app and mapped 5.71 miles along the streets of Portsmouth, England, carefully spelling out, “WILL YOU MARRY ME” with his route.

More from Runner's World: Run a 5K Faster with These Five Fun Workouts 

On Tuesday night, he told his girlfriend, Olivia Abdul, that he was going out for a run. Instead, he uploaded the image from his run to Facebook, tagged Abdul, changed into a suit, and returned several minutes later with flowers, a ring, and a proposal.

Later that night, he posted to his Facebook page, “I think I made out a muffled yes underneath the crying!”

Chudley told the BBC that he ran about 15 miles in creating his proposal, but he had the GPS tracking turned off for certain portions of his run.

He also told the BBC that, because of the public nature of his proposal, it "could have been very embarrassing if she had said no.”

Proposing via running and cycling routes is more common that you might think. A Boston man proposed via his running route in 2011. A San Francisco cyclist created one of the best looking proposals of this nature on Strava in January. But perhaps the most epic of GPS app proposals came from a Japanese man who quit his job in 2008 and spent six months traveling more than 4,000 miles, mostly on foot, but also via car, ferry, and bicycle to spell out “MARRY ME.”

More from Runner's World: 11 Great Beer Running Groups

The proposal via running app was appropriate for Chudley, who created the Facebook group “Urban Pictionary,” for those who like to draw things with their running routes. In the past, Chudley has drawn a dinosaur with a 15.2-mile run and SpongeBob SquarePants with a 9.12-mile route.

More from Fitbie:

Runner Makes Hilarious, Inappropriate Drawings With Nike+ Map (PHOTOS)

Woman Takes Epic Selfies With 13 Hot Guys During Marathon (PHOTOS)

80 Thoughts Every Woman Has While Running a Half Marathon

Lose Weight in the New Year With Celebrity Trainer Harley Pasternak! Blog entry Fri, 12 Dec 2014 12:34:03 -0500 Fitbie
woman scale

Usually when we hear a health expert tout a get-slim-quick plan, we're more than a little skeptical. But when Harley Pasternak promises fast results? We'll keep an open mind.

The trainer to the stars is known for shaping some seriously hot bods -- Victoria's Secret Angel Behati Prinsloo and Jessica Simpson are both clients -- with a balanced approach that's not about juice cleanses, too-low calorie counts, or hours on the spin bike.

More from Fitbie: How to Build the Perfect Smoothie 

The bad news: Unless you're the fourth Kardashian sister, one-on-one time with Harley is out of your price range. The good news: He's sharing his best weight-loss tips in his upcoming book 5 Pounds (on sale in March), and we're choosing a few lucky readers to try out the five-day weight-loss plan outlined in the book!

If you're selected, we'll send you a galley of the book. You'll then complete the five-day plan and send us a brief account of your experience, along with before-and-after pictures no later than January 15th. If you choose to follow Harley's advice after the five days are over, you can include any additional progress in your account as well.

Interested in dropping five pounds (or more) in five days with Harley? Email us at with the subject line "5 POUNDS PANEL" if you want in!

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Fitbie Find: Lululemon Sweat Happens Liner Bags Blog entry Thu, 11 Dec 2014 12:02:34 -0500 Fitbie
Lululemon Sweat Bags

How many times have you stripped down after a workout class, frustrated that you'll be stashing your sweaty gym digs next to your not-so-gross purse necessities? Happens to us all the time. That's where this week's #FitbieFind comes into play. These Sweat Happens Liner Bags from Lululemon are lightweight, packable, and the perfect way to store that sweaty sports bra and dirty shoes away from the rest of your goods. 

You haven't had a workout companion this good since your college crush. Plus, those little plastic bags your gym gives you fit absolutely nothing and always rip, anyway. 

What else we love:
• Three bags in the set
• Machine washable
• Bags clip together for easy organization

The Details: Lululemon Sweat Happens Liner Bags, $42,

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Emily Abbate
New Show Follows 380-Pound Dancer On Rad Weight Loss Journey (VIDEO) Blog entry Wed, 10 Dec 2014 13:43:23 -0500 Fitbie
Fat Girl Dancing Whitney Thore

Whitney Thore first picked up dancing, she was 120 pounds and agile as ever. These days, she's a very different woman. Standing at 380 pounds, the 30-year-old gained Internet fame earlier this year after posting her "Fat Girl Dancing" videos as a way to promote her No Body Shame Campaign. Now, TLC is following along with her story, planning to air a nine-part series called My Big Fat Fabulous Life

More from Fitbie: Man Loses 160 Pounds But Refuses to Be Insecure About Loose Skin (VIDEO)

Cameras will follow Thore as she learns to embrace her body and love herself again after being diagnosed with polycystic ovarian syndrome, the cause of her weight gain. 

"I hate people thinking that I'm lazy," she says in the show's sneak peek. Her goal? Despite her disease, Thore understand that she needs to drop weight, and she hopes to do that by ... you guessed it ... dancing. 

Her rad attitude. Her rhythm. Her adorable parents. Watch the peak yourself and you'll understand why we'll be tuning in Tuesday, Jan. 13 at 10 p.m. on TLC

UP NEXT: He Aired His 133-Pound Weight Loss on YouTube

Emily Abbate
Fitbie Find: Trader Joe's Kettle Popped Sweet & Salty Popcorn Chips Blog entry Wed, 10 Dec 2014 10:43:44 -0500 Fitbie
Trader Joes popcorn chips

You've been there. You're hankering for something with a crunch and you're not exactly sure what it's gonna be. The big problem? Most of the time, that crunch can pack a caloric wallop. Instead of feeling guilty for your craving, reach for this week's #FitbieFind: Trader Joe’s Kettle Popped Sweet & Salty Popcorn Chips.

With 110 calories and 21 grams of whole grains per 17-chip serving, these chips are everything you could hope for, minus the regret. Plus, they're made with loads of delicious ingredients including whole quinoa, flax, chia, sunflower seeds, and sea salt to boot. Bonus? $1.99. Bam, we have a winner.

What else we love: 
• Loaded with Omega 3s
• Sweet and salty

The Details: Trader Joe's Kettle Popped Sweet & Salty Popcorn Chips, $1.99, Trader Joe's in-store

UP NEXT: The Amazing Effect a Low-Calorie Diet Can Have on Weight Loss

Emily Abbate
'Biggest Loser' Winner Rachel Frederickson Reflects On Difficult Year Blog entry Tue, 09 Dec 2014 12:01:54 -0500 Fitbie
Rachel Frederickson

It's been almost a year since Biggest Loser season 15 winner Rachel Frederickson showed off her 155-pound weight loss. Greeted with criticism from fans of the show and media alike, her celebration didn't last long, as many said that losing 60 percent of her original body weight was just too much. Reflecting on her year of highs and lows, Frederickson recently opened up as part of Today's "2014 Voices" series, addressing the post-finale backlash and the effect it had on her mentally. 

More from Fitbie: Weight Loss Tips for Lasting Results

"When I stood on stage at the live finale, I had never felt stronger," Frederickson writes. "I had accomplished everything I wanted to do. I was extremely proud of myself. That moment didn’t last long. My self-esteem once again was affected by other people's voices — this time, the kind that live forever in Facebook posts or written in the pages of magazines. People tried to bring me down and (privately) succeeded."

Frederickson revealed that she was at her perfect weight back in April after gaining 20 pounds. Since then, she's spent time doing voiceover work, walking dogs at the local shelter, and training for her first marathon (among other things). Today, she's optimistic about the future, and wants those who have had something to say about her journey to think about how they carry themselves going forward. 

"What voices will you allow into your life to tell you who you are?" Frederickson questions. "Everyone’s voice is powerful. Is your voice going to be one that tears others down or one that lifts this world up with positivity, hope, and love?"

We're happy she's still strong enough to use her voice for good, and that she's come out on the other side of this critical time with positivity and excitement. Kudos to you, Rachel, for reminding us the value in staying upbeat. Kudos to you for changing your life for the better.  

UP NEXT: 10 Biggest Loser Contestants Who Won Big

Emily Abbate
Fitbie Find: Lululemon Boob Wired Bra Blog entry Sat, 06 Dec 2014 10:00:09 -0500 Fitbie
Lululemon bra

There's one thing all women can agree on: There's nothing like awesome support for your girls when working out. That's why we're head-over-heels for this week's #SaturdaySaver, the Boob Wired Bra from Lululemon. The medium-support, underwire bra is super comfortable for all-day wear, whether you're headed to work, yoga or the gym. Plus, it gives your tatas a bit of extra shapely support, which means it's totally practical to wear from home to gym, from gym to errands, from errands to ... well, you get the idea. 

Was: $58
Now: $29

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Emily Abbate
The Playlist That'll Push You to Sprint Faster (LISTEN) Blog entry Fri, 05 Dec 2014 17:00:27 -0500 Fitbie
Rebecca Kennedy

Every week Fitbie features rad playlists from rad fitness instructors. This week Rebecca Kennedy, master trainer at Barry's Bootcamp, shares hers with us. 

"I often skip around on the playlist I prepare for each class because sometimes you just need to feed off the energy of a particular group of clients," says Kennedy. "I can tell if they’re into a certain type of song during a specific portion of class based on their body language, so I tend to move a song around here and there. Also, this playlist progresses from slower and more house beats for warmup into hard and gritty hip hop for incline work on the treadmill, and finally into powerful beats that cater to speed work and fast sprints."

UP NEXT: The Workout Playlist That'll Push You to Your Limits (LISTEN)


Emily Abbate
The Mediterranean Diet Can Have a Drastic Impact on the Aging Process Blog entry Thu, 04 Dec 2014 17:13:52 -0500 Fitbie
mediterranean diet

Wary of adding too many fats to your diet? Well now, new research may make you rethink your affinity for skipping over the healthiest ones in your grocery store. Researchers at Brigham and Women's Hospital in Boston surveyed the eating habits of more than 4,600 women taking part in the long-running Nurses' Health Study, and found that eating a Mediterranean diet, which is typically high in healthy fats and ditches processed foods in favor of fish, fresh vegetables, fruits, whole grains, beans, nuts, and olive oil, appears to slow aging. Yep, you read that right: Stick to a Mediterranean diet and age slower

More from Fitbie: The Truth About the Paleo Diet

How so? According to the study, women who stuck to a Mediterranean diet more closely were found to have longer telomeres -- a biomarker of aging found at the end of each chromosome in the body. While longer telomeres are generally considered a sign of longevity, shorter telomeres are associated with chronic age-related diseases and earlier death.

Still not convinced that a Mediterranean diet is up your alley? We touched base with Dr. Will Clower, author of Eat Chocolate, Lose Weight, for four more benefits of a Mediterranean diet

1. Heart Health
If you want to do all you can to have a healthy heart, the Mediterranean diet is a good place to start. For people at high risk for heart disease, about 30 percent of heart attacks, strokes and deaths can be prevented if they switch to a Mediterranean diet. Even if you’ve already had a heart-related health issue, following a Mediterranean diet can lead to a 50 to 70 percent lower risk of recurring heart disease.
2. Diabetes
A review of 19 different studies, which included over 162,000 people all over the world for over 5 years, showed that those who consumed a Mediterranean diet had a 21 percent lower risk of heart disease and a 27 percent lower risk of diabetes compared to those who did not. 

3. Brain Function
The high-antioxidant nature of the Mediterranean diet naturally leads to healthier brain function. For example, the closer one adheres to the diet, the lower their risk for Alzheimer's disease and the age-related slide into mild cognitive decline.
4. Cancer
Antioxidants also work at the cellular level to reduce the Reactive Oxygen Species that can lead to the creation and spread of tumors on your body. Research shows that followers of the diet have a greater risk reduction in overall cancer mortality (10 percent), colorectalcancer (14 percent), prostate cancer (4 percent) and aerodigestive cancer (56 percent).

UP NEXT: Adopt a High-Fat Diet for Lasting Health Benefits?

Fitbie Find: Alternative Move Jogger Pants Blog entry Fri, 05 Dec 2014 17:06:19 -0500 Fitbie
Alternative Move Jogger Pants

Some things are just naturally awesome. Two-for-one drink specials. Odor-resistant clothing. Smoothies containing greens that don't actually taste like greens, with all the added health benefits. (You get the picture.) Today's dose of awesomeness, our #FitbieFind, comes from Alternative. Meet the Move Jogger Pants, which not only are totally practical for logging a few miles on the treadmill, but also perfect for that weekend House of Cards binge-watching session. Yup, practical fitness gear that serves a dual purpose, also high on the "naturally awesome" list. 

With a tapered leg and a normal rise, these pants are super simple to dress up from day to night. 

What else we love:
• Soft jersey material
• New Alternative customers get 15 percent off

The Details: $88, Move Jogger Pants,

UP NEXT: 4 Treadmill Tips for Better Running Form

Emily Abbate
2015's Biggest Fitness Trends – As Experts See Them Blog entry Thu, 04 Dec 2014 12:06:36 -0500 Fitbie
Woman doing situps

2014 has been the year of all things high intensity. And rightfully so, in our fast-paced culture of multitasking, HIIT workouts (high intensity interval training) enable fitness fiends to squeeze in that sweat sesh before a morning meeting and or your Sunday night date with The Newsroom. The big question: What will 2015 bring? Well, the American College of Sports Medicine (ACSM) has released their annual survey of thousands of health and fitness professionals' predictions for what's next for fitness. The No. 1 trend for the coming year? Body weight training. 

"It’s no surprise to see body weight training claiming the top spot this year,” said Walter R. Thompson, Ph.D., FACSM, lead author of the survey. "These kinds of exercises provide the benefit of requiring little to no equipment and are incorporated into many fitness programs that are currently popular."

What else makes the grade, and are these trends something we should look forward to? Lucky for you, we had experts comment on ACSM's 2015 fitness trend predictions

More from Fitbie: The Overeating Meditation That'll Help You Slim Down

1. Body Weight Training. Not only is body weight training a more affordable means of exercise given the minimal equipment needed, but it also allows people to get back to the basics of fitness. "Getting back to basics can be a very effective way to combine cardio and strength training," shares Joey Gonzalez, master trainer and partner at Barry’s Bootcamp. "Every trend seems to come full-circle eventually, so I’m not surprised that one of the most reliable exercise methods is predicted to be huge for the next year."

2. High-Intensity Interval Training (HIIT). Like we said, quick workouts, maximum results. "This is not surprising to me, since we live in a world where time seems to be our most precious commodity,” says Jenn Seracuse, Director of Pilates at FLEX Studios. “HIIT training is a great way to maximize burn (both caloric and muscle) and minimize time.” She adds that it also answers the age old excuse of “I don’t have time to exercise.”

3. Educated and Experienced Fitness Professionals. “I love seeing this so high on the list!,” shares Seracuse. “With the growth and increasing popularity of the fitness industry, it is so important that we don’t lose sight of what’s important. All trainers and instructors should be certified and well educated in their field. It’s not enough to just look the part. If you are going to coach/lead/train/teach others, you must have the education and experience to back it up.” 

4. Strength Training. Gonzalez says that strength training produces after-burn, which leads to faster metabolism and increased weight loss. “At Barry’s, we encourage guests to not shy away from heavier weights. There has long been a stigma that heavy weights will make you bulky, especially for women," he says. "However, the heavier the weight the more calories you’ll burn during a strength training session.” 

5. Personal Training. Survey results show a rising number of students are majoring in kinesiology, indicating that they are preparing themselves for careers in allied health fields such as personal training. According to Gonzalez, personal training may have taken a backseat to group classes in the last few years due to the personalized nature of the group workouts offered at boutique fitness studios. While the one-on-one attention is beneficial to the client, there’s something motivational and inspiring about the energy in a group class that I think people will continue to appreciate in the New Year, he shares.

6. Yoga. "With so many different kinds of yoga practices out there, it seems right on point that the yoga craze would resurface in the New Year,” says Gonzalez. “Since the HIIT trend was so prevalent in previous years, people are hooked on high-intensity and looking for a way to unwind and continue to move in some way on their rest days." 

7. Fitness Programs for Older Adults. Survey results show that more health and fitness professionals are creating age-appropriate fitness programs to keep older adults active and healthy. "As we age, our mental and emotional desire to stay active and fit may not change, but you can bet that our bodies will,” says Gonzalez. "I would imagine that there is a huge market for age-appropriate fitness programs, as the baby boomer generation is slipping into their retirement stage."

8. Functional Fitness. This trend looks to use strength training to improve balance and ease of daily living. "Exercise doesn’t have to be just about burning calories -- it is about setting the body up to function as healthfully as possible in day to day life to avoid injury and pain," says Seracuse.

9. Group Personal Training. A great way to curb the costs of a personalized experience, group personal training can serve as a fun and motivational activity to do with your friends. "Enlisting a personal trainer for a group of your pals helps you remain even more accountable than you would be if you were training one-on-one," suggests Gonzalez.

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Fitbie Find: Holi-DIY Almond Gifts Blog entry Tue, 02 Dec 2014 16:00:53 -0500 Fitbie
DIY holiday almonds

Homemade holiday food gifts will win anyone's heart. Unfortunately, they're usually not good for anyone's heart -- or waistline, or brain, or general wellbeing. But cookies and candies aren't the only DIY gift options!

More from Fitbie: 4 Simple Secrets to Making Healthier Desserts

Super-sweet treats abound this time of year, so why not help balance out that blood sugar with a homemade present that won't send the recipient into a sugar coma? A nutritious-yet-satisfying alternative: Spiced almonds!

Almonds offer the perfect balance of protein, fiber, and healthy fats, and the Almond Board of California is giving away 25 Holi-DIY Survial Kits that include almonds, spices, Mason jars, and festive decorations -- basically everything you need to make a unique, satisfying holiday gift. 

But if you're not a lucky winner, no worries: They're also offering recipes and instructions to make your own festive jars filled with Cinnamon Glazed Almonds, Spiced Chocolate Almonds, or Firecracker Almonds. Um, yum!

What else we love:

• No artificial ingredients

• Affordable

• Thoughtful!

The Details: Holi-DIY Almond Gifts, 

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Cathryne Keller
This Victoria's Secret Sports Bra Does A Lot More Than Provide Support Blog entry Mon, 01 Dec 2014 16:56:02 -0500 Fitbie
victoria's secret bra

There are some pairs that just stand the test of time: Peanut butter and jelly. Salt and pepper. Sports bras and heart rate monitors? According to Victoria’s Secret, it's about time, and their new Incredible Sports Bra is the new piece of it-gear to add to your fitness wardrobe. Toting electrode areas that attach to most heart-rate monitors, the sweat-wicking bra allows the wearer to attach a device that'll monitor your levels during the workout for real-time data -- or connect it after to review your analytics post-workout. (Monitors sold separately.) 

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Worried about overdoing it? More often, we tend to under-do it, said trainer, fitness writer, and coach Bryan Krahn. That’s where a monitor comes in. “By monitoring your heart rate, you can objectively know how hard you’re working,” he explained. “The more intense the workout, the higher your heart rate will be.”

To find your maximum heart rate, Krahn suggests multiplying your age by .7 and subtract that total from 208. That’s roughly what your maximum heart rate should be, according to the American College of Exercisers. “Then, aim to exercise at a certain percentage of that maximum heart rate [based on your goals],” he added. 

For maintenance: If you can still maintain conversation, you’re probably clocking in at about 60 to 70 percent of your maximum heart rate. "Use this for aerobic maintenance," Krahn said. “This is great for general exercisers seeking to lose body fat while maintaining or moderately improving their cardio.”

For improvements: If you’re trying to improve your aerobic capacity, your percentage should be a bit higher -- 70 to 80 percent, said Krahn, or even higher. “This is for more serious exercisers, while any lower is ideal for warming up and cooling down,” he added.

In the end, it’s best to listen to your body. “A misconception is to be a slave to the heart rate monitor. Sometimes exercise just feels harder -- or easier -- than what the machine tells you,” he said. “As always, use common sense. If you feel nauseous or light headed, then stop!”

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The Playlist That'll Make You Dig Deeper (LISTEN) Blog entry Fri, 28 Nov 2014 10:00:10 -0500 Fitbie

Every week Fitbie is featuring rad playlists from rad fitness instructors. This week Andia Winslow, coach at the Mile High Run Club, shares hers with us. 

"I work to inspire people to harmonize their bodies with their environments -- sound and music are integral parts of that," says Winslow. "My playlists are curated to match the intensity of interval structure. Even without verbal prompts, folks know to dig deep when they 'feel' the beat and smooth it out when the riff is funky!"


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]]> Emily Abbate Fitbie Find: New Balance Glow Fresh Foam 980 Blog entry Thu, 27 Nov 2014 10:00:08 -0500 Fitbie
New Balance Fresh Foam 980

During the winter months, it's hard to squeeze in a run outside while the sun's still shining. That's why it's super important to wear reflective gear that'll keep you visible, both to passing cars and other people. We're not just talking warm, bright-colored vests and leggings (check out our helpful guide to winter running gear), but also sneakers. Kick your running wardrobe up a notch with this week's #FitbieFind, the limited edition New Balance Glow Fresh Foam 980.

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The shoe literally glows in the dark. (Yes, we're serious.) Featuring a no-sew overlay upper and durable midsole cushioning, the Glow 1400 will make you much more visible in low-light conditions. Plus, it's not too shabby, you know, before that whole glow in the dark feature kicks in. 

What else we love:
• Animal print detailing
• Lightweight 
• 4 mm drop

The Details: New Balance Glow Fresh Foam 980, $119.99,

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Emily Abbate
10 Hilarious Tank Tops Every Lady Runner Should Own (PHOTOS) Blog entry Wed, 26 Nov 2014 10:00:08 -0500 Fitbie
Run DMC tank top

If you're like us, you take your running seriously, but that doesn't mean that you don't want to have fun while killing your stride. We spent a little time on Pinterest (tough, we know) to find the most popular funny running tanks as pinned and repinned by Pinterest users. If these fun fitness picks give you a laugh, follow Fitbie on Pinterest for more of our favorite pins!

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Emily Abbate
FDA's New Calorie Count Legislation May Change How You Eat Out Blog entry Tue, 25 Nov 2014 16:05:05 -0500 Fitbie
Women looking at menu

The days of being blissfully unaware of exactly how many calories are in that small movie theater popcorn are officially over. The Food and Drug Administration is pushing back against the country's obesity epidemic with new legislation that will require chain restaurants, pizza shops, and movie theaters across the country to post calorie counts on their menus and signage. This involves all businesses with at least 20 locations, including restaurants, movie theaters, pizza parlors, amusement parks, and grocery stores. Basically, anywhere that ready-to-eat meals are served (and vending machines, too!). 

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"Americans eat and drink about one-third of their calories away from home and people today expect clear information about the products they consume," FDA Commissioner Dr. Margaret A. Hamburg said. "Making calorie information available on chain restaurant menus and vending machines is an important step for public health that will help consumers make informed choices for themselves and their families."

This ruling allows consumers to be more aware of exactly what they’re eating and make smarter choices, limiting the amount of unhealthy foods they consume, said Christy Shatlock, a BistroMD RD. 

According to Shatlock, the nutrition facts will make some conscientious eaters change their minds about what menu items they choose. "Having the labels may create an eye-opening experience for certain people to see that some meal options they have been choosing in the past [may have been considered] 'healthy choices,' when actually they are not the healthiest or even healthy at all," she added. "Some salads at restaurants can actually contain more calories and more fat than a hamburger contains. So in these situations I think listing the nutrition facts is a great idea." (Check out our guide on how to build a better salad.) 

Kimberly Gomer, MS, RD, LDN, and Director of Nutrition at Pritikin Longevity Center + Spa agreed, pointing out that while people who are already health conscious will see the calorie counter as a plus, research shows that most people do not make different choices based on nutrition facts or food descriptions. 

"Of course, education is always great," said Gomer. "Folks who want to make healthier choices will have the option. The question is -- will this motivate them to make a healthier choice?"

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Fitbie Find: Beachbody 3-Day Refresh Blog entry Thu, 04 Dec 2014 12:03:03 -0500 Fitbie
Beachbody 3-day refresh

The holidays make us all warm inside like a cup of hot cocoa. Friends, family, good food, cozy sweaters, what's not to love? But there's no doubting that after they're over, many of us are looking to do anything and everything to shed some of those gingerbread-induced extra pounds -- and fast. While juice cleanses are a popular choice when it comes to dropping pounds uber quick, they're most certainly not for everyone. But today's #FitbieFind, the Beachbody 3-Day Refresh, can help you get back on track without spending a fortune or giving up solid foods. 

So what's the deal? The three day cleanse of sorts involves three shakes each day, a fiber drink, plus three small meals and fresh fruits and vegetables throughout the day to keep your energy and metabolism going. Each of the shakes has more than 20 grams of plant-based protein, something most juice cleanses can't offer. As for the small fruit and veggie-based meals? Think coconut steamed vegetables, roasted asparagus with almonds, and veggie stir-fry (for starters). 

What else we love: 
• Available in six different flavors including chocolate, strawberry, chocolate vegan, vanilla, greenberry, tropical vegan
• Shakes include 22 essential vitamins and minerals
• Cheaper in comparison to popular juice cleanses

The Details: Beachbody 3-Day Refresh, $82.90,

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Emily Abbate
Fitbie Find: Reebok Skyscape Runaround Blog entry Sat, 22 Nov 2014 10:00:07 -0500 Fitbie
Reebok Skyscape

We've been fans of the Reebok Skyscape Runaround for a while now. Which is why sharing this #SaturdaySaver with you was a no-brainer. Made with a foam material in the upper for flexibility and softness, a low-cut design for added mobility, and Reebok's skyspring technology that helps support the foot while providing all-day comfort -- they're the perfect kick to wear around town. Plus, they're available in a slew of super fun colors, so there's that. 

Was: $64.97
Now: $28.97

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Emily Abbate
The Playlist That'll Push Your Workout to a Whole New Level (LISTEN) Blog entry Fri, 21 Nov 2014 12:04:18 -0500 Fitbie
Woman working out

Every week Fitbie is featuring rad playlists from rad fitness instructors. This week, Grokker trainer Sarah Kusch shares hers with us. 

"I like to choose a variety of music from different genres and time periods and place them in an order that builds according to the workout," says Kusch. "Music can inspire you and evoke emotions that take you places physically and mentally you wouldn't go on your own. My students joke that my side job is a DJ!”

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Emily Abbate
The Amazing Effect a Low-Calorie Diet Could Have on the Aging Process Blog entry Thu, 20 Nov 2014 17:57:34 -0500 Fitbie
woman staring at food options

Anti-aging products are big business. There are creams, drops, serums, and pills marketed with the overarching promise younger-looking skin and less wrinkles. But what if we told you that you may not need any of those things to look and feel years younger? A new study reveals that reducing calorie intake could help slow aging. Before you start searching the inter webs for a new dieting plan, there's more to the story.
Senior study investigator and NYU Langone neuroscientist, Stephen D. Ginsberg, Ph.D. cautions that calorie restriction is not necessarily the "fountain of youth," but that it does "add evidence for the role of diet in delaying the effects of aging and age-related disease.
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The question: Is restricting calories really the simplest way to fight aging? Laura Cipullo, RD, says ultimately no. “Restricting calories over the long term doesn’t work,” says Cipullo “you need food that will leave you emotionally and physically healthy, and ultimately, restriction does not lead to that.”

Instead, Cipullo offers these four easy tips to lose weight, without simply restricting calories: 
1. Think Addition Not Restriction
Losing weight doesn't have to be all about cutting things out of your diet. In fact, it could actually involve adding a slew of better-for-you foods. Cipullo recommends carbohydrates, fats, and protein at every meal to satisfy you on both an emotional and physical level. “Eating all three macronutrients at each meal will satisfy you physically because you will stay fuller longer and psychologically because you have a variety of foods.”
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2. Don't Completely Forget About Numbers
Don’t eat less then 1200 calories per day. "Too much calorie restriction may cause your metabolism to slow down about 30 percent," cautions Cipullo. Take tiny, not drastic steps. 
3. Have a Stress-Reducing Strategy
"The everyday tension that comes from juggling a job and family life can increase your body’s production of the hormone cortisol, which can contribute to the storage of belly fat," says Cipullo. The fix? Have a plan in place to loosen the tension caused by everyday life. (Try out these 5 stress-reducing yoga poses!)
It’s All About that Base
"If you have a 'base' food ready to use when you walk through the door at 7 p.m., dinner will be a much healthier, lower-calorie experience,” Cipullo suggests. What qualifies as a "base" food? Try making a huge amount of your favorite salad (using kale, spinach, or another healthy green) on Monday night and just adding in different proteins (like shrimp, chicken, tofu, or steak) as well as carbs (like sweet potato or wheat berry) as the week progresses.
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Allie Burdick