Jun 13

Balance on Vacation

Going on vacation doesn’t have to mean taking a vacation from your fitness lifestyle as well.  It’s all about balance. In this case, the Polar Balance.  An upcoming challenge from Polar will have us focusing on our fitness and using their amazing tools like the PolarA360, Polar Balance scale and the Polar Flow App.

BalanceSBSOn a recent trip to St George, UT I made sure to take some essentials; my Can-am side-by-side and my Polar Balance.  I love the personal guidance generated for me by using the scale in conjunction with my PolarA360 fitness tracker and the Polar Flow app that I’ve installed on my Android phone.

The Polar Balance is very light and easily slid under my seat on the 4 hour drive to Southern Utah.  Now, will I take my Polar Balance with me on every vacation? Probably not, but for the purpose of this blog, it was quite easy.

2016-06-12 23.02.50-1The Polar Balance may keep me accountable at weigh-in but the PolarA360 keeps me accountable throughout the day.  I love being able to see my progress throughout the day to see how close I am to meeting my daily goals.

When I workout I’m able to keep track of my heart rate and calories burned.  When I really got serious about changing my lifestyle and getting fit, these tools from Polar were and still are a huge help.  The Polar Flow App even gives me suggestions on how I can more quickly reach my goals.image

A good way to help stay balanced during a vacation is to get a little workout in.  Here is the workout I did one morning when I was in St. George.  It’s a pyramid style workout using a kettlebell and two dumbbells. The exercises are Kettlebell Swing, Kettlebell Deadlift and Dumbbell Shoulder Press.  It goes like this:

1,2,3…8,9,10,9,8…3,2,1 repetitions.photostudio_1465821584595

1 Kettlebell Swing, 1 Kettlebell Deadlift, 1 Dumbbell Shoulder Press.

2 Kettlebell Swing, 2 Kettlebell Deadlift, 2 Dumbbell Shoulder Press.

Keep going up to 10 repetitions then come back down to 1 repetition.

Resting as needed, this workout should take about 20 minutes.  Choose a weight that is challenging but allows you to keep good form.  This one might be fun to do with a friend or loved one.

IMG_20160602_111056

And of course, the best way to stay balanced while on vacation is to control your diet.  Here is one of my favorite after workout meals.

  • 4 pieces Canadian Bacon: 80 Calories(Protein 13g/Carbs 1.5g/Fat 2g)
  • 1 wedge Laughing Cow Cheese: 35 Calories(Protein 2g/Carbs 1g/Fat 1.5g)
  • 1 Egg White: 20 Calories(Protein 1.5g/Carbs 0/Fat .1g)

Sprinkle with your favorite seasoning and I like to add a few drops of hot sauce or bbq sauce or even salsa.  I was in Florida visiting my good friend, Steve Pfiester, when he introduced me to this yummy treat.

Polar Balance smart scale used with their PolarA360 activity tracker and web service bridges eating habits and weight loss with daily activity and exercise providing me the guidance I need to meet my fitness goals at home and while on vacation.

Use Code POLARFITBLOG to get 20% off the Polar Balance or any Activity Tracker. Code expires 8/31/16.

Here we are after a 7 hour tour of Southern Utah through lots of Spring runoff.  I still feel like I’m covered with mud. Better wash that off before I step on my Polar Balance to see if I’m reaching my weight goals.2016-06-12 12.07.29

This is a sponsored conversation written by me on behalf of Polar US . The opinions and text are all mine.

Jun 07

Polar Balance

I was already thrilled with my PolarA360PolarA360 fitness tracker with it’s waterproof design, built-in heart rate monitor and color touch screen. Now Polar has introduced the Polar Balance, a stylish solution to weight management and both devices sync via Bluetooth Smart (iOS & Android) with the Polar Flow App.

The Polar Balance looks amazing, it’s easy to set up, sync and usePolarBalanceScale1.  When you weigh yourself the Polar Flow App is updated making it easy to see your progress. The web service will even provide personalized activity goals & meal recommendations to help keep you on track.

I’ll be using the Polar Balance regularly over the next several weeks, with my PolarA360 and Polar Flow App, to help me reach my weight goals during their Shape Up Challenge. To get started, I’m sharing my morning meal and today’s WOD.

I’m starting today with yogurt, granola and honey.

PolarBalanceMeal1

Yogurt: 1/2 cup – 55 calories.

Granola: 1/8 cup – 50 calories

Honey: 1 tsp – 20 calories

I will usually wait about 30 minutes before starting to workout after eating a small meal like this, then enjoy a whey protein shake after my workout.

Today’s WOD is a series of 4 couplets using Tabata, a high intensity interval workout with 20 seconds of intense work followed by 10 seconds of rest. This cycle repeats for 8 rounds or a total of 4 minutes. With a few minutes of rest in-between each couplet, this workout should take about 40 minutes total. The equipment used should be available at any well equipped box or gym.

1st Tabata Couplet: Medball Slam coupled with Kettlebell Sumo Deadlift
(20 seconds of Medball Slam, 10 seconds rest,
20 seconds of Kettlebell Sumo Deadlift, 10 seconds rest)
Repeat 3 more times.
2nd: Hand Stand Hold & Steel Club Swing
3rd: Box Step-up & Shoulder Press
4th: Battle Rope Slam & Knees to Elbows

This should kick off my Polar Shape Up Challenge nicely. Now it’s time to get on my Polar Balance and see if I’ve lost any weight.

The Polar Balance is available for $99.95 however, if you use promo code “POLARFITBLOG” at check out, you’ll get an additional 20% off between now and 8/31/2016.

This is a sponsored conversation written by me on behalf of Polar US . The opinions and text are all mine.

Aug 30

Fitbit Frustration

Fitbit asked me to contact them through their website after seeing a tweet I posted. I was frustrated with my Charge HR and my tweet reflected it.

I purchased the Charge HR so I could get an accurate account of calories burned throughout a 24 hour period. It’s easy to count my calories in but much less easy to determine calories out.

In a 24 hour period with light activity the Charge HR does a pretty good job. It will lose HR from time to time but if my HR was 100 before it lost the signal and it’s 110 when it gets the signal back, I’m sure Fitbit software does a little math and averages the time lost and takes into account my HR before and current then fills in the gaps. Not a big deal.

The problem comes during high level fitness and exercise. Like I said, I need an accurate count of calories burned. I can look at my Charge HR and see that my HR is 120. Begin 30 seconds of high intensity Crossfit training, check my HR manually and see that I’m in the 150’s, but look at my Charge HR and see “–HR”. It’s lost signal. I’m completely out of breath and my Charge HR doesn’t even know about it. By the time it picks up my HR signal again, I’m back to the 120’s. The Fitbit software fills in the missing gaps and I end up with 120 average HR. So frustrating. And before you say it, yes, I have tried positioning the Charge HR higher up on my wrist. I’ve also tried flipping it 180 degrees so that the sensor is on the bottom of my wrist.

Fitbit does lots of things well. I love how it integrates with the LoseIt app. I like the Web interface. I like being able to sync with my iPhone and also watch my HR in real time as I’m working out. That way I know when I need to get by butt moving again after a brief rest period.

The problem is losing HR signal during high intensity workouts and the fact that it is missing the HR during its highest level. I hope they can figure out a way to solve this. If they do, I will be a customer again. Right now the Charge HR is a good step tracker but doesn’t help me calculate accurately the calories I’m burning during my High Intensity workouts.

Dec 11

Today’s Workout 141211

Individual achievements show persistence & determination.  Collectively they show perseverance & growth.

EDFWOD141211Today I was finally able to do something I have been working on for some time.  It’s the one arm handstand.  Sounds simple enough, and it may be for some.  But I have struggled with it.  I’ll admit, I didn’t stay in the handstand position for very long, just long enough to snap a pic.OneArmHandstand141211 And in doing so realized that every achievement is proof of perseverance and growth.

So, a small milestone today and hopefully many more to come. Give it a try as well as the workout then leave a comment below and post your results.

Keep living EveryDayFit.

Dec 10

Today’s Workout 141210

Today’s CrossFit workout looked daunting to say the least, and it didn’t disappoint.

EDFWOD141210Twelve minutes of Squat Cleans and Push Jerks with little opportunity for rest and if you’re resting the clock keeps counting.  I remember not too long ago that lifting 135-lbs was out of the question so being able to do this workout now using a 135-lb barbell motivates me to keep going.

After a ten minute rest I added some HSPU’s and Goblet Squats with a 71-lb Kettlebell. Give it a try, leave a comment below and Keep living EveryDayFit.

Dec 09

Today’s Workout 141209

Today was a new challenge for me. I’ve done plenty of Turkish Get-ups with a kettlebell but never with a barbell as described in today’s Crossfit WOD.

EDFWOD141209I started light using just a 45-lb bar.  One rep on the right then one rep on the left.  Each round I added 5-lbs to the bar.  By the time I got to the 7th round and 75-lbs I was pumped and sweaty.  What a great exercise!  Going to keep practicing this one and continue increasing weight.

BarbellTGUHere I am in the middle of a Turkish Get-up.  Give them a try!  Just be sure to start light until you feel comfortable with the exercise. Balancing the bar can get a little tricky.

Leave a comment below if you try this workout and keep living EveryDayFit.

Dec 08

Today’s Workout 141208

I made a change to the CrossFit WOD from 12/7/2014.  The original called for 40-lb dumbbell snatches and I substituted 44-lb kettlebell snatches.

EDFWOD141208To say that this little ditty kicked my butt would be an understatement. My heart was pounding and I was constantly out of breath.  I was shooting for a time between 20-25 minutes but the snatches really slowed me down.  A little over 30 minutes was my best today.  I’ll have to make sure I beat that the next time.

I took a five minute break(passed out on the floor) then did a few rounds of Hang Cleans and HSPU(Hand Stand Push Ups).  All in all, a great workout today.  Give it a try, leave a comment below and keep living EveryDayFit.

Dec 03

Today’s Workout 141203

Today’s Workout came from the CrossFit Website.  I made a few modifications for my fitness level and equipment.  Please feel free to do the same.

EDFWOD141203This WOD looks innocent enough but actually, it kicked my butt.  I was out of breath for most of the exercises and my heart was pounding.

This one is definitely a keeper and will be fun to revisit in a few months and try to beat my time.

If you give it a try post to the comments how you liked it & how you did.  And, as always, keep living EveryDayFit.

Dec 02

Today’s Workout 141202

EDFWOD141202

Dec 01

Today’s Workout 141201

I hope everyone had a fabulous Thanksgiving and were able to spend some quality time with friends & family.  Were you able to get a few workouts in?  I was out of town and didn’t have access to my home gym but I made do with some kettlebells and free weights.

EDFWOD141201

For today’s workout it felt great to be back home and incorporate Deadlifts and HSPU’s (Hand Stand Push-Ups)  I will be alternating days of HSPU’s and Pull-Ups.  Two exercises that I need to work on.

I spent a few minutes working on Inverted Leg Raises.  Here is a video progression to help you master the exercise in a safe manner.

Feel free to copy this workout and modify for your fitness level and keep living EveryDayFit.

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