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ISSUE ONE | FREE TO ENJOY

THE NEXT BIG STEP

FIND OUT WHATS HOT FOR BEING COOL THIS WINTER

FIND YOUR FIT


fit for every you

FITBIT PRESENTA IL NUOVO

The all-new Fitbit Flex 2™ is a discrete fitness tracker that’s versatile enough to go wherever life leads. It’s designed with a small, removable tracker that hides away in chic bracelets, pendants and classic bands that make staying fit look better than ever.

STEPS, DISTANCE, CALORIES BURNED

SLEEP QUALITY

AUTO TRACKS EXERCISES

SWIMMING

Device and accessories sold separately. ©2016 Fitbit, Inc. All rights reserved. Fitbit and Fitbit Flex 2 are trademarks of Fitbit, Inc. in the United States and other countries.

INTERCHANGEABLE ACCESSORIES


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CONTENTS 4 ON CLOUD NINE

10 WINTER FIT

14 LIKE A BOSS

18 HEALTH, HAPPINESS & SELF ESTEEM

22 MARATHON MAN

26 CARDIO

28 HEALTH

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ON CLOUD NINE BY FITBIT STAFF

How does a fitness movement start? It’s a broad question that could attract any number of answers, but for one group of healthy-living enthusiasts, the answer is as simple as a conversation between mothers at the school gate.

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How does a fitness movement start? It’s a broad question that could attract any number of answers, but for one group of healthy-living enthusiasts, the answer is as simple as a conversation between mothers at the school gate. Gemma Garcia is a journalist with Spain’s El Mundo newspaper, but she is perhaps more well-known as one of The Sports Angels, three Madrid-based fitness fans who share their passion for creating sustainable health and fitness regimes with a series of supportive workout seminars and events around the city. Gemma explains; “Everything started at my children’s school. Other mothers would ask how I kept in shape, saying things like ‘we don’t have enough time’ and ‘running is boring.’ I organised an informal get together with them in a local park to show them that exercise can be fun.” That simple first step became a revolution. Gemma paired up with nutritionist Maria Giner Lopez and personal trainer Carolina Prato to

form The Sports Angels. Together, the women devised a seven-minute-workout and began hosting classes in public spaces throughout May and June of this year. The initial success led to further events during September and October and the seven-minute workout has proven enormously popular. The trio has a mission statement to help other women to actually enjoy the process of engaging in a fitness regime, rather than viewing it as simply another task on a long to-do list. Gemma adds; “In the world we live in, everything happens really fast and it is difficult to find time to exercise. We prioritise children, home, jobs… But it is important to find specific time for us, to exercise and more importantly to feel good.” The word is spreading and the movement is growing. For Gemma, Maria and Carolina the overall goal is a lofty one – they dream of spreading the message that exercise, nutrition and rest are the main pillars of a healthy life. But like every journey, they’re taking it step by


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step. Of course, this is where Fitbit comes in. Fitbit supplies The Sports Angels with a Fitbit Blaze™ device which they wear proudly during classes. Fitbit water bottles and bags are also handed out to class participants so that they can feel prepared and inspired to continue their fitness journey long after their time with The Sports Angels. The new Relax guided breathing sessions on the Fitbit Charge 2™ device are now featured at the end of each session. The women lead class participants through a warm down before they head back to their daily routine, feeling a little lighter on their feet and one step closer to their ultimate fitness goal. One of the highlights so far has been quite a literal high, leading a class on the rooftop terrace at El Círculo de Bellas Artes. Of course, it’s easier to feel on top of the world when you really are on top of a city. But enough about the ‘how,’ what about the why? What has made The Sport Angels stand out in the crowded area of fitness instruction

and motivation and attract such a large following? Modestly, Gemma puts it down to their approachability and realistic plans, with their own exercise fitting around full-time jobs and families, much like their followers. “We are intimate, we’re natural and we’re real people! We’re not perfect and we don’t suggest plans that are in reality impossible to follow. We’re on the same level as the women we’re talking to.” That everyday accessibility made Fitbit an ideal partner for the trio. Gemma explains; “Fitbit represents the three kinds of women who form The Sport Angels perfectly! Carolina is the trainer; she is the person who focuses on burning calories. Maria is all about balance, breathing and getting the proper nutrition. As for me, I’m the one who is always looking for time to get in shape while carrying on my daily activities: I walk, climb the stairs and I try to manage the seven minute workout before my children wake up in the morning!” The message is clear: if the Angels can manage it, anyone can – one step at a time.

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Fit for every you One tracker. Every occasion. The Fitbit Alta™ features interchangeable bands so you can switch your tracker to fit your style. With auto-exercise recognition, all-day activity tracking, call and text alerts and reminders to move, finding your fit has never looked better.

ALL DAY ACTIVITY

AUTO SLEEP TRACKING & ALARMS

CALL, TEXT & CALENDAR ALERTS

REMINDERS TO MOVE

ACCESSORY BANDS

AUTO EXERCISE RECOGNITION

©2016 Fitbit, Inc. All rights reserved. Fitbit and Alta are trademarks of Fitbit, Inc. in the United States and other countries.


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WINTER FIT BY FITBIT STAFF

Many of us will be familiar with the annual battle for the summer body in time for swimsuit season; but why is it always such an uphill struggle to get in shape for the season? It doesn’t have to be.

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Health and fitness should be a priority all year round, not just when you decide it’s time to get ‘summer ready.’ Don’t let the winter period become an excuse to take a break from fitness – be your best self all year round. Of course, alternate, add to, and switch up your routine to adjust to the winter weather, but don’t give up altogether. Fitbit devices are great for helping to motivate you on your low days – think of it as your friend that never lets you skip out on plans. We have put together our top five tips to help you stay motivated through the colder, darker winter months.


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STEPS 1—5

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WRAP UP, DON’T GIVE UP

BUDDY UP FOR WINTER

It can be hard to motivate ourselves to leave the warmth and comfort of our own homes, especially when the temperatures begin to drop. Layering, waterproof clothes and proper shoes and socks will all contribute to keeping you warm, safe and dry in winter months. Wrapping up against the elements also means that you won’t give up so quickly on walking or cycling to work or school – it’s the little things that can really add up! Fitness equipment doesn’t always have to come in the form of wet gear or heavy duty footwear - build it into your daily wardrobe with a Fitbit Blaze™ device that can stylishly and discreetly fit in with any outfit.

Finding it difficult to get out of bed when it’s still dark? Recruit a friend or family member that you absolutely cannot let down and you will stop making excuses to ditch your workouts. Let’s face it – having a friend to exercise with will also be more fun as well as ensuring you stick to your training schedule. Research shows it can help keep you accountable, and one study published in the Journal of Sport and Exercise revealed that exercise adherence is related to perceived support—so knowing your friend has your back can help you stick to your plan. The same study showed the buddy effect can make you feel more positive about your routine, too.

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HIKE THE HILLS Make the most of your surroundings and plan some hikes for the winter season. Preparation is the key here; dressing appropriately, checking the weather and mapping your trail before you set off - use your favourite Fitbit tracker to see how far you go and set goals to build on your weekly hikes, monitoring your fitness progress on your device as you go. If done properly, hiking in winter can be amazing. The views are often better, trails are usually less crowded and allows you to make the most of the precious winter sun– a win-win-win!

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GO WALKING IN A WINTER WONDERLAND… LITERALLY Walking is one of the easiest forms of exercise you can do, and the winter season shouldn’t hold you back. Whether it’s walking to work, taking an evening stroll with a friend, or bringing your dog for a walk, the cool temperatures will make you want to walk faster to warm up, therefore increasing your heart rate and turning your casual walk into an unexpected workout! Release your inner child and take a trip to your local park, have a snowball fight or go sledging – anything that will help you to reach your 10,000 steps for the day

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ESCAPE THE ELEMENTS Sometimes the elements simply defeat us and there’s no way we’re going outside – this is the beauty of indoor exercise. Whether it is hitting the gym, taking a fun Zumba class or simply investing in some home workout DVDs that you can get moving to, the weather is no excuse for not staying in shape. Lie down on a mat on the floor after your workout and, guided by the Fitbit Charge 2™ Relax guided breathing feature, you can find a moment of calm with a personalized guided breathing session based on your heart rate – the perfect way to wind down!


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LIKE A BOSS HOW TO ORGANISE YOUR WORK WEEK LIKE A BOSS BY FITBIT STAFF

If you’re like most workers, chances are there are certain days when you feel more productive and certain days when, well, you don’t. Now the question is, what do you do about those times when you have a case of the Mondays or a lazy Friday?

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The trick is to plan ahead so you can optimize the time when you’re feeling most productive and make the most of the time when your mind needs to recharge. Amy McDonough, general manager and vice president of Fitbit Group Health, recently began scheduling “Make Time” in her calendar, after reading an article in Fast Company that explains how one executive at Google approaches scheduling. Make Time is essentially what it sounds like—you allot uninterrupted time to simply make, do, or create something for the projects you have at-hand. McDonough follows a similar style when scheduling her week, and encourages her employees to do the same. The best time to have meetings is a biggie too. Monday morning meetings, for example, are a staple at many companies, but realistically it’s not the most productive time to huddle up. According to the online schedule service, WhenIsGood.net, it’s better to hold meetings on Tuesdays later in the afternoon. This will give employees plenty of time to settle into the week and come to their meeting prepared and alert. Of course, the timing of every meeting isn’t always in your control. But for the ones that are, think about which day and time your attendees will feel the most energized and ready to collaborate. Also recognize when you feel the most alert and creative and try to save that time for your personal Make Time, where you put your head down and get cracking on your to-do list.

MONDAY Schedule low-demand tasks like setting goals, organizing, and planning since you’re in recovery mode from the weekend. TUESDAY & WEDNESDAY Take on your most difficult challenges, write, brainstorm, and schedule your “Make Time” since your energy is at its peak. In fact, one 2014 survey conducted by Accountemps of HR managers found that these are the most productive days of the week. THURSDAY As your energy begins to dwindle, take this time to schedule meetings to work with others and make decisions together. FRIDAY TGIF. Work energy is at a low and you are ready for the weekend. Use this as an opportunity to do open-ended work, plan for the week ahead, and build relationships. A coffee break or walk with a coworker is a great way to connect with others, recharge, and get in some extra steps.

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HEALTH, HAPPINESS & SELF ESTEEM A LOOK AT HOW REGULAR EXERCISE IMPROVES HEALTH, SELF ESTEEM AND HAPPINESS BY PROFESSOR GREG WHYTE OBE

If I was to offer you something that simultaneously improved your physical, mental and emotional health whilst at the same time improving your relationships with those around you and your overall quality of life, I am certain that you would want to buy it

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But, and here is the unbelievable part, it’s free! I am, of course, talking about physical activity. Regular exercise leads to improved fitness (aerobic, anaerobic, strength/power, stability, mobility etc.) which is directly linked to a reduction in a range of diseases including: cancer; heart disease, and metabolic disease (i.e. Type 2 diabetes), as well as improving your self-esteem and happiness. But how can you improve fitness? Improvements in fitness occur when you increase the physical stress (i.e. exercise) you place on your body over and above what it is accustomed too. In other words, doing more exercise today than you did yesterday is a sure way of increasing your fitness. If you currently have a low level of fitness (low physical activity levels) then simply using your daily step count and targeting a daily/ weekly increase will be enough to improve your fitness.

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Once you have become more active, or if you are currently active, you will need to be a little more targeted in your approach to ensure fitness gains. The goals for optimal health are 30 minutes per day of moderate intensity exercise most days of the week. But how do you know when you are at moderate intensity? One of the simplest and most effective ways to guide your exercise intensity is to monitor your heart rate. Moderate intensity is generally between 70% and 85% of your maximum heart rate. If mathematics is not your forte don’t panic; some Fitbit devices come equipped with a heart rate monitor, which makes it easy to keep a track on how hard you are exercising as moderate intensity is your ‘Cardio’ zone (see ‘Track Exercise’ on your dashboard). But, optimizing your fitness is not all about moderation! Using your heart rate to take you out of your comfort zone and into high intensity exercise will not only create the stimulus required for further improvement in fitness, it will also provide a motivational boost. Adding variable intensity efforts to your workout, think interval running or spinning classes, will deliver big fitness gains as well as fun times. In addition, don’t stick to the same old exercise, mix it up with different activities (i.e. walk, run, cycle, row, crosstrainer etc.). Remember, variety is the spice of life! Another important part of your motivational tool kit is goal setting. Setting yourself short-term (daily/weekly); medium-term (monthly); and long-term goals will keep you focused on improving your fitness. And remember, if you have a Fitbit Charge 2™ you can track your fitness via the ‘Cardio Fitness’ tool on your Fitbit app. The ‘Cardio Fitness’ tool also uses resting heart rate as a measure of fitness as we know that the fitter you are, the lower your resting heart rate. Wearing your Fitbit at night will not only provide you with data about your resting heart rate but it will also tell you how well you are sleeping and, therefore, recovering. Don’t forget fitness improvements are underpinned by quality recovery.

GREG WHYTE BIO Fitbit ambassador and Olympian, Professor Greg Whyte OBE is a ‘physical activity guru’ and world-renowned sports scientist. Greg is a Professor in Applied Sport & Exercise Science at Liverpool John Moores University and a UK authority on Exercise Physiology, Sports Performance & Rehabilitation which includes having extensive professional experience assessing, treating & improving the performance of athletes & sporting enthusiasts ranging from celebrities attempting their first mountain summit to Gold medal seeking Olympians.

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MARATHON MAN AN EPIC JOURNEY THAT’S ‘JUST THE BEGINNING’

On 1st January 2015 Michael Klotzbiers weighed 160 kilos. A year and a half later, on his 37th birthday, he ran the Berlin marathon.

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The Michael of today is far removed from the “overweight, lazy, dull guy” he once labelled himself as. Now, the new fitness devotee has become an inspiration to many who followed him along his journey, in something he describes as a sort of “Forrest Gump” effect. It all started back in the summer of 2014. Michael was with friends watching a World Cup football match and they got chatting to some guys from Denmark. The group clicked and decided to meet again at the Berlin Marathon in 2016. The destination plan was a catalyst for the change Michael already knew he wanted to make – he wasn’t just going to be there, he was going to run the marathon, whatever it took. “I knew I wanted to make a change. I wasn’t happy with the way things were going in my life. To put it bluntly; you don’t get much respect being an overweight guy. I knew that for me, if I was to reach my goals, I would have to do it publicly. That’s just how I’m wired.” So the first step was putting himself out there. Michael set up a blog, a Facebook page and an Instagram account, documenting his goals, his progress and of course his setbacks. The pages hit home with many and made Michael something of a social media star. He’s convinced that this is due to his honest and no-hold-barred approach to the story of his journey. “The idea of completing a marathon was quite crazy for a 160kg guy. There were many, many setbacks and I documented them publicly. You’re allowed to fail sometimes – that’s okay! That’s what makes me human and authentic; failures.” The first challenge was facing up to his starting position, “depressing as it may have been”. Michael opted for a Fitbit Surge™ activity tracker that measured his heart rate and used the Fitbit Aria™ scale to keep a record of his weight loss, crediting the combination with giving him a greater understanding of his own body.

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Fitbit quickly became a core part of Michael’s weight loss journey and, as he discovered a love for more and more sports, he experimented with a number of different Fitbit devices to suit his changing needs. “As I got into sports like running, I began using the Fitbit Surge™ to monitor my pace and keep track of my training statistics using the GPS feature.” Michael finds that the different Fitbit devices serve different purposes in all aspects of his day and even when he isn’t training, he keeps a Fitbit close, wearing the Fitbit Blaze™ day-to-day to help track his sleep. “What I love about the Fitbit Charge 2™, on the other hand, is the Relax guided breathing function. I use it to monitor my breathing and the inhale-exhale exercises help me to calm down in stressful situations.”

important of all always keep getting up, even when there are setbacks.” Michael is the best advert for his own advice, saying; “I just feel great – both mentally and physically. I am more energetic, dynamic and creative than I was before. I feel like myself again.” “This isn’t a short term mission, this is my life now. Life is so much more fun when you are fit.”

So how does he stay motivated? Michael credits the support of family and friends. “You need all the support you can get from your loved ones. In my father’s case, that came in the form of competition. He would put on a Fitbit tracker and would walk the dog voluntarily just so he could have more steps than me at the end of the day!” He also found that online forums, such as those on Facebook and Instagram were a great source of support and motivation. “Technology can be so useful if you use it in the right way. I also love the challenges on the Fitbit app – they really motivate me.” While also changing his life for the better, Michael is inspiring others along the way. Through his social channels, his transformation story has encouraged people to get up and get moving, something that he’s found a new passion for. He is brimming with enthusiasm and advice for others fearing that all-important first step. His first pointers? “Find a goal and go for it. Set yourself some small interim targets that you know you can reach, so you can stay motivated and not feel overwhelmed right at the beginning. Share your plans with friends, family and colleagues that will remind you of your goals and help to motivate you. And most

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CARDIO GET A CLEAR SNAPSHOT OF YOUR FITNESS WITH THE NEW FITBIT CARDIO FITNESS LEVEL BY FITBIT STAFF

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Anyone who has ever set a goal to “get fit” knows the road is filled with small changes and hurdles. Understanding how all of those little steps and climbs add up can be part of the challenge. Maybe you start hitting your daily step goal more regularly, clocking more activity time at the gym, and making more mindful choices at the dinner table, but you never see the numbers on the scale move. Now there’s a new way to know where you stand and track your improvement, by taking your cardiovascular fitness into account. Introucing Cardio Fitness Level, a new feature on Fitbit Charge 2 that allows you to see a snapshot of your fitness level using a personalized Cardio Fitness Score. Viewable in the heart rate section of the Fitbit app, your score is an estimation of your VO2 Max (the maximum amount of oxygen your body can use when you’re working out at your hardest)—widely accepted as the gold standard measurement of cardiovascular fitness.

improve your cardio fitness. By increasing your exercise frequency and intensity, and by reaching a healthier weight, you may see your score go up in the Fitbit app over time. Now with the Cardio Fitness Level feature from Fitbit, you will have a clear snapshot of where you are when you start a fitness journey. And you’ll get a better understanding of the impact your workouts or weight loss have on your overall cardiovascular fitness. CARDIO FITNESS LEVEL IS EXCLUSIVELY AVAILABLE ON FITBIT CHARGE 2. * This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Fitbit automatically provides you with a Cardio Fitness Level and range of your Cardio Fitness Score in the app using your resting heart rate and user profile. You can obtain a more precise Cardio Fitness Score & Level by going for a run of at least 10 minutes on flat terrain at a comfortable pace with Connected GPS enabled. The higher your Cardio Fitness Score, the better your cardiovascular fitness. Using your Cardio Fitness Score, Fitbit provides an easier way to understand where you stand with a fitness level rating based on your age range and gender (from poor to excellent). This allows you to know where you stand as you make changes to improve over time. WANT TO IMPROVE YOUR CARDIO FITNESS SCORE? The app experience shows how making changes in your fitness routine can help

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HEALTH SHARING YOUR HEALTH & FITNESS GOALS MAKES ‘EM GETTABLE BY KIMBERLY DALY FARRELL, FITBIT STAFF

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Working towards a health or fitness goal? Sharing your goals—and your progress! —with others can make a huge difference in how successful you are along the way. Research proves it. According to a study published in Translational Behavioral Medicine, strong social circles can be very effective in combatting obesity and helping individuals succeed. When dieters participating in a weight loss study shared their plans and progress with others on social media, they lost more weight than those who kept their goals to themselves. Here’s why broadcasting your goals makes them easier to reach SHARING YOUR GOALS... CREATES ACCOUNTABILITY Telling your family, friends, and coworkers about your goals creates the opportunity for someone to ask you about your progress down the road. And knowing someone might be checking in can help you stay on track. “It’s harder to skip a workout or cheat on your diet if there’s a possibility you’ll have to answer for it later—to someone other than yourself or the bathroom scale,” says Harley Pasternak, celebrity personal trainer and Fitbit Ambassador.

feedback loop, says Steven Ledbetter, an expert on behavior change and co-founder of Habitry. “Talking about your goals in a common space where you feel safe, creates an intentional community—you share values, like living your healthiest life possible, and help each other live up to those values,” says Ledbetter. The more you share, the stronger your community becomes, and the easier it is for everyone to reach their goals. FITBIT CAN HELP! Tools in your online dashboard and in the Fitbit app can help you set and track your goals—whether you want to lose a few pounds, get more sleep at night, or take more steps everyday! And when you’d like to share your fitness progress with your friends, you can use the Exercise Sharing feature to post a photo with your workout stats to your favorite social media site. Accountability. Reinforcement. Social Support. Check, check, and check!

…PROVIDES POSITIVE REINFORCEMENT Research across industries and fields shows getting a pat on the back can motivate you to be a better student and a more devoted worker. It can also nudge you to be a healthier, more fit person. Sharing your progress with others often results in comments like, “Good job!” and “Keep up the great work!” And that kind of positive reinforcement can help you stick with your health and fitness goals. …STRENGTHENS YOUR SUPPORT NETWORK Sharing your goals and receiving support from your social circle, encourages others to share and get support too—it’s a positive

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FITBIT HAS THE PRODUCTS Fitbit has the products, experiences and motivation you need to reach your health and fitness goals

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GET FIT.

IN STYLE.

Introducing the smart fitness watch, Fitbit Blaze™. Whether you’re working out or going out, it will ignite your fitness routine. With features like guided workouts, continuous heart rate, call and text alerts, and interchangeable bands, finding your fit has never looked better.

ON-SCREEN WORKOUTS

PUREPULSE™ HEART RATE

CALL, TEXT & CALENDAR ALERTS

ACCESSORY BANDS

CONNECTED GPS

AUTO EXERCISE RECOGNITION

©2016 Fitbit, Inc. All rights reserved. Fitbit and Fitbit Blaze are trademarks of Fitbit, Inc. in the United States and other countries.


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The Next Big Step