Tag Archives: weight loss journal

Fitness Trackers, Do They Really Work?

There are so many selections to choose from and it seems everyone has one or wants one. So is it right for you? Maybe a look at some of the choices will help you decide.

While many people use their phone for fitness tracking, the popularity of personal fitness trackers is soaring. Fitbit is leading the pack with several models on the market with different functions and prices.

The Fitbit Charge 2 is the best seller at this time. Although the heart rate monitor has had some problems for intense workouts it is still one of the strongest devices on the market. It features a step counter, sleep monitoring, heart rate monitoring and breathing training. Plus it reads out your text messages and phone calls which gives it a much appreciated advantage. $149.95, fitbit.com | Amazon

The Garmin Vivosmart Hr+ offers a mix of heart rate, GPS tracking and activity monitoring and is easy to use. It also delivers sleep monitoring, has a long battery life and is great at delivering notifications, also water resistant.$179.99, garmin.com | Amazon

While the Fitbit Alta HR doesn’t differ too heavily from its older sibling in the looks department, with the addition of a heart rate monitor into the same sleek device, this is clearly a superior tracker.

It’s often said that trackers with screens can’t be alluring, but the Alta HR’s wide range of interchangeable straps help it become a discreet part of your everyday wear. You can pick up the sporty Classic models at the lower end of the spectrum in black, blue, plum and teal, with the more expensive Luxe bands coming in leather and metal variants. $149.95, fitbit.com | Amazon

Nokia has entered the smart watch market and the Nokia Steel HR is a top notch contender. It boasts an impressive 25 day battery life, leaving most other devices in the dust and it’s award-winning heart rate app the Health Mate watches your heart 24/7.  It also does steps, sleep and calories and easily switches to running mode and track distances for heart rate zones. It’s also a good looking watch.  $179.99.96, health.nokia.com | Amazon

Smart watches have entered the fitness tracker arena. Of course the Apple Watch has fitness tracking ability and many Apple users wouldn’t have anything else.

Of course there are mobile apps that you can put on your phone that you can easily download. Most of us now keep our phones with us at all times so that’s an easy and quickly usable solution. (Maybe not that healthy, more on that later). Mobile apps are great assistants for weight loss, health and fitness tracking because our phones are always around and very personal. Even so, keeping fit is a matter of lifestyle choices and a keen attention to eating habits and physical exercise. In these apps you can count calories, check stats on walking, running, biking and log your progress. You can connect with a personal trainer who will check up on you and give you motivation to achieve goals.

One of these is MyFitnessPal, a free app that counts calories and lets you know how to burn off your food intake. There is the 7 Minute Workout by Johnson and Johnson which has adjustable difficulty routines to match your fitness level. There are music workout apps that allow you to create playlists for different workouts that would match yoga, running, aerobics and other routines.

Strava is a running and bicycling app that lets you compete against every other person who has signed up to use the app. You use Strava to track your runs and bicycle rides, and other Strava members do the same. The app collects everyone’s routes and times, breaks them into segments, and then tells you who has the best time along different stretches of roads and trails. If you’re the fastest on the road, everyone else using Strava near you will know it.

You can find more fitness trackers and plenty of info at the wearable’s site:


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Freedom from gaining the usual 5-7 lbs over the holidays

I’ve noticed with my people that one of the most impactful things I’ve experience is the way my clients have dealt with the holiday food through the years. I see that they’ve managed their choices and portions better each year and now they are having an enjoyable fulfilling fun family times with no regrets.

I see that many of my clients can now look forward to the holidays and are not dreading the times when those huge meals are set on the table.  They can show their kids and family that the meals don’t have to be a source of stressful choices and they can lead by example when it comes to those holiday gatherings. These happy eaters have come to know that they don’t need to be victims of social festivities and that these can be times where families can share memories. Those funny stories from days past, dad falling asleep in the chair and the children playing in the yard are things that my friends can look forward to and holidays don’t need to be about the roasted potatoes.

Here are some tips that I have given them through the years.

  • Eat your normal meals, get exercise to make yourself feel good about yourself, start your day out right.
  • Offer to bring lo-calorie dish or appetizer so you have something to munch on.
  • Serve yourself 2 spoonfuls of each item you really want and try not to let the food touch each other.
  • Enjoy the company and savor your food and don’t go back for seconds.
  • Enjoy your favorite beverage but don’t go overboard.
  • Enjoy that small dessert don’t go back for seconds

I guarantee 2 hours later you won’t be feeling regret and your holidays will be a time to remember.

Happy Holidays




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The Benefits of Journaling and Tracking

The benefits of the use of tracking in your journaling routine are obvious from the huge market of devices being sold, such as the Fit-Bit and the Apple watch. These devices are fun and they give us information to track our progress, diagnose our food and keep track of the nutritional categories. So why would you need to put a pen to it? There is a certain therapeutic value to writing that can’t be captured from a a device. The action of writing the information down inscribes it to memory in a way that ingrains the ideas into our psyche.

Writing down your daily food intake, calorie count, exercise routine and overall daily regimine helps you to understand your lifestyle and get an idea of what your body is going through during the week. This is the idea behind the concept of journaling, and the way you can apply it towards weight loss, heath maintenance, exercise fitness and many aspects of your daily life.

A weight loss journal can be anything you want it to be, however, it should be a resource that helps you work towards success. It is a way to take time for personal connection and to understand your daily habits. You can learn about your weaknesses and strengths and begin to discover strategies that work for you. Journaling will help you find your vision of a healthy lifestyle and understand what kind of behavior motivates you for success.

You should go beyond documenting the choices of calories, portions and excersise and think about how you feel, what your mood and energy are like, how much sleep did you get, what is your stress level, did you have a fun hike, was the Zumba class uplifting?

When you do this on a regular basis , you will begin to see patterns and connections that will guide you toward making better lifestyle choices.

A good idea is to document the way you thrive in the new choices and elements you’re adding to your life.

That is what journaling is about! It’s about learning to focus on yourself and to reflect on your own health and fitness journey. You can use your journal to appreciate your investment into genuine self care and to understand your efforts and the choices you have made. This is a tool to help you become connected with yourself  and achieve your goals.

As you become used to the idea of journaling you can begin to use the exercise to decide what you will do in situations to come. A busy week can bring choices in activity planning and meal preparation. Stressful situations can cause changes in eating habits and exercise plans. A journal can help you look into the future and make decisions about what is best for your health and well being.

This becomes a way to write your destiny!


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