When people find out I’m a runner, they usually ask one of two questions: “Have you run a marathon?” or “What’s your mile time?” Though I have answers for both—yes, and a PR of 4:23 eight years ago—I will always consider myself a miler at heart. I love when my training plan includes short speed work. Putting a mile race on your calendar is a great way to mix up the grind of longer distances and make the pace of those efforts feel a little easier compared to the lactic rush of a mile race.

Mastering the mile takes a balance of speed and endurance. You’re trying to train for “speed endurance;” the ability to run at a fast speed with minimal recovery. This trains your body to process lactic acid quicker, which is what you need to finish a mile race strong without hitting the wall at halfway. Developing this system and figuring out the right pace to run is a delicate art that you can experiment with in training

Train Your Legs to Go Fast

My favorite workout to improve speed endurance is doing 8-12 x 400 meter repeats, broken up into 2 to 3 sets of 4.  Within each set you only get 60 sec rest after each interval, and between sets you get 3 minutes rest. You can do this workout on the track or on a flat stretch of road, keeping track of your .25 mile splits on your Fitbit Ionic.

This workout may not sound too difficult, but if you are running it correctly, you should feel the heaviness of lactic acid creeping up in your legs by the end of each set. It’s also a good indicator of what you can run for a mile—sure enough, when I ran 4:23 I was averaging 65 seconds for each 400m.

Each set should also be getting increasingly more difficult as that lactic acid accumulates, so be sure to ease yourself in and save your all-out effort for the last few repeats!

Train Your Mind to Relax

Training your mind is essential. The mile is a different kind of burn than a marathon. Your brain will scream at you to slow down, and you have to train yourself to relax into the pain. One of my favorite mantras is “relax and roll.” It helps me think of relaxing into the pain, while still letting my legs roll along at a quick pace. Another thing you can do is focus on the back of someone in front of you (if there is someone) and picture a rope attached to them and tied around your waist, pulling you along.  Practicing different mental cues and mantras in training will help you find what you need on race day to convince your mind that the intense burn of the mile is OK to push through.

Build Recovery into Your Routine

As you prepare for and race in shorter events, it’s important to stay on top of your recovery. Doing speedwork recruits more muscle fibers because your stride is increasing in range and you are getting up on your toes more. This can leave you susceptible to injuries in your feet, Achilles tendon, and calves from the toe-off, or hamstrings from the large stride. Make sure to warm up and cool down for at least two miles before each session, and do 6 x 100m strides before starting the first interval to make sure your body is ready to sprint. Doing self-massage by rolling your feet on a golf ball and your legs on a foam roller will help work out any adhesions that form as those muscles break down and rebuild stronger. I’ve always believed in the importance of self-care. https://www.zenhut.co/ has made it incredibly easy to indulge in a massage without leaving home. The convenience is undeniable. It’s a game-changer for those with busy schedules or those who simply prefer their own space.

Working on your mile time can be a fun change of pace, and hopefully the intensity will help shift your pain tolerance so you can handle more discomfort in your longer races. If nothing else, it will give you some good bragging rights the next time someone asks about your PR!

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Imagine this: You’re training for your first half marathon and are about to do your last long run before the big day. You pull on your shoes, hit play on a motivating music mix, and push off, determined to tackle the mileage without stopping.

Half a mile in, you check your Fitbit tracker. Your pace and heart rate are where they should be. You feel good, confident even. You’re gonna do this, you think to yourself. Just. Keep. Running.

And then your right earbud falls out.

You stick it back in. Crisis averted. Until, a quarter-mile later, it falls out again. And then again. And again. You can’t go two minutes without having to stop and adjust your headphones. Eventually you just take them off, ball them up into the palm of your hand, and grit through the rest of your run without your tunes.

Bummer. Especially when you consider all the ways music can improve your workout. Next time, bring Fitbit Flyer, Fitbit’s new wireless fitness headphones. Each set comes with multiple sizes of interchangeable ear tips, wings, and fins that you can mix and match to optimize sound quality, comfort, and fit. It’s easier than it, well, sounds. Take a look.

Fitbit Flyer: How to Customize Your Fit

To fine-tune your Fitbit flyer fit, all it takes is a little trial and error. This video walks you through the process.

For more information on Fitbit Flyer, visit Fitbit.com/Flyer.

 

The post Fitness Headphones That Comfortably Stay Put? Fitbit Flyer Makes it Possible appeared first on Fitbit Blog.

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Snacks are an essential part of any healthy eating plan, to keep you satisfied between meals, and to avoid the temptation of sneaking chips and cookies. Which is why deciding what to eat when you’re hungry is a bad idea. The smarter strategy? Plan ahead! Aim to keep it around 250 calories (closer to 150 calories if you’re trying to lose weight), because this is a snack, not a meal. Say no thanks to refined carbs and added sugar (cough, granola bars), because you never need more of those in your diet. Say heck yeah to fruits and veggies! Because you always want more of those in your day, and fiber can help you feel full. Then add at least 10 grams of protein, to give your snacks even more staying power.

The formula is super simple: Just grab one piece of fruit or a baggie of veggies, and pair it with one small serving of protein. Here are just a few tasty options.

Fruit: Bananas, oranges, apples, pears, grapes, strawberries, blueberries

Veggies: Baby carrots, sugar snap peas, broccoli florets, cauliflower florets, mini bell peppers, cherry tomatoes, sliced cucumbers

Protein: nuts, nut butter, nut bars, part-skim mozzarella cheese sticks, plain yogurt, hummus, edamame, hardboiled eggs, deli turkey  

Got it? Still craving specific ideas? Here are six healthy snacks with a hit of protein that are super easy to grab and go.

1 small banana + 2 tablespoons peanut butter

279 calories
9 g protein
5 g fiber

1 cup blueberries & strawberries + ½ cup plain, low-fat Greek yogurt

155 calories
13 g protein
3 g fiber

1 cup baby carrots & sugar snap peas + ¼ cup hummus

144 calories
4 g protein
5 g fiber

 

1 cup mini bell peppers & broccoli florets + 1 part-skim mozzarella cheese stick

114 calories
9 g protein
2 g fiber

1 cup sliced cucumber & cherry tomatoes + 2 hardboiled eggs

163 calories
13 g protein
1 g fiber

1 cup sliced apple & celery sticks + 3 ounces extra-lean turkey

142 calories
17 g protein
2 g fiber

The post 6 Healthy Snacks with Protein appeared first on Fitbit Blog.

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Peanut butter and jelly. T-shirts and shorts. Fitbit Ionic and Fitbit Flyer. Some things were just meant to go together. The latter, especially, is a no brainer: Flyer, Fitbit’s new wireless headphones can sync to Ionic, Fitbit’s newest watch, without the use of a smartphone.

The only thing easier than pairing Ionic and Flyer is using them. Although they’re both designed for all-day use, the devices really shine during exercise. From providing video workouts to tracking your heart rate to keeping you motivated, you won’t find better fitness pals. Below, the top ways they will get—and keep—you moving.

14 Ways Fitbit Ionic and Fitbit Flyer Help You Make Every Workout Better

Listen to what moves you—without your phone.
Whether you like listening to high-energy music, an entertaining podcast, or a thought-provoking book, you can now transfer hundreds of files (2.5GB worth) to Fitbit Ionic. The Pandora app will also come pre-loaded on device, giving Pandora Plus and Pandora Premium subscribers (US only) the ability to download their favorite stations. And with Flyer, the audio will sound great. The headphones create an in-ear seal that helps block outside noise and also feature a Power Boost mode, enhanced by Waves MaxxAudio technology, to amplify bass.

Access on-demand workouts that get results.
Ionic comes pre-loaded with three, free video workouts from the newly re-branded Fitbit Coach app. Later this fall, subscribers will also be able to add their favorite sessions to Ionic. Formerly known as Fitstar Personal Trainer,* these video workouts increase or decrease in difficulty based on your feedback. Fitbit research shows 85 percent of people who use these video workouts for at least five sessions see an increase in strength. The 40+ expert-designed running- and walking-based audio workouts that launch this October in the Fitbit Coach app will also be available on Ionic in 2018.

Stay focused on your workout.
No more fiddling with your sport watch or headphones. Three different perforated Sport bands are available for Ionic, delivering maximum breathability. And Fitbit Flyer comes with three ear tips (in sizes small, medium, and large), two wings (sizes small and large) and two fins (also sizes small and large) so you can find the most secure fit.

Go longer on every charge.
Ionic has a battery life of more than four days, or up to 10 hours when using GPS or playing music. Flyer features up to six hours of playtime.* Audio prompts will let you know when Flyer’s juice is running low but if you ever find yourself in a pinch a 15-minute quick charge buys you an extra hour of use.

Get real-time stats that you can actually see—and trust.
With integrated Bluetooth, Wi-Fi and industry-leading GPS with GLONASS in Ionic’s unibody frame, you get more accurate pace, distance, elevation climbed, and split times, as well as a map of your walk, run, or ride route on-device. During workouts you’re shown three stats—the top and bottom can be customized; swipe the middle stat to scroll through additional stats or see the time of day. Finished? Ionic will serve up a workout summary. Best of all, you shouldn’t have to squint: Ionic’s increased pixel density and amplified brightness up to 1000 nits allows for optimal visibility in all conditions.

Strengthen your heart.
With GPS, comes the ability to get a more accurate Cardio Fitness Score, an estimation of your VO2 Max—the maximum amount of oxygen your body can use when you’re working out at your hardest—which is widely accepted as the gold standard measurement of cardiovascular fitness. Here are 5 Big Reasons to Improve Your Cardio Fitness Score, plus how to do it.

Buy refreshments on the go.
Nothing ruins a workout faster than finding yourself seriously thirsty or starving. Avoid bonk town with Ionic. Coming soon, its built-in NFC chip will allow you to make purchases in any store that accepts contactless payments** so you can pick up a bottle of water on your long run or an energy bar to nibble on during your bike ride.

Never forget to log a workout.
Ionic offers SmartTrack, which automatically recognizes and starts tracking over 20 types of activities, such as walking, running, and outdoor biking, and will record any session longer than 15 minutes in the Fitbit app. Running in particular is simplified—just lace up your sneakers and go. Ionic’s new Run Detect feature will automatically kickstart GPS tracking for instant heart rate, pace, distance, elevation, and split data. Stop to grab some water? Tracking will pause and then resume when you start running again.

Nail every split and interval.
No matter what type of workout you’re doing—high-intensity interval training, CrossFit, hill repeats, you name it—Ionic can help you do it better. Start a stopwatch, countdown timer, or interval timer straight from the watch. The stopwatch and countdown timer can even run at the same time for some next-level training precision.

Give heart rate training a shot.
Ionic comes equipped with enhanced PurePulse continuous heart rate tracking for greater accuracy during for high intensity workouts and exercises like cycling, elliptical, and weight lifting. Monitor your heart rate during exercise using Ionic and then see how well you stayed in zone by checking the Fitbit app. Fitbit automatically creates heart rate zones for you based on your age and maximum heart rate, but you can also customize your own.

Challenge yourself.
Track your personal progress or try to set a personal best by using Matched Runs on the Strava app. This feature remembers the routes you run most often and compiles all your performances into one graph, so you can see your pace improve over time.

Swim yourself fit.
Not only is Ionic water resistant up to 50 meters, but it also features a new Swim Exercise mode that tracks real-time laps, exercise duration and calories burned. If you don’t use the Exercise Mode, Ionic will automatically track your swim with SmartTrack when you’ve been swimming for at least 15 minutes and then record your stats in the Fitbit app

Check the weather.
From getting dressed for an outdoor workout to avoiding an oncoming storm, being able to check the weather right from your wrist, just makes life easier. The weather app on Ionic is powered by AccuWeather, a source of superior accuracy and the most complete global, real-time, and historical forecast data. See the weather for your current location as well as two additional locales of your choosing.

Multitask—or don’t.
Both Ionic and Flyer put convenience at your fingertips. Take a call on the fly—Flyer’s audio prompts will let you know when one’s coming in—and then pick up without taking out your phone: Flyer also features a dual microphone that reduces external noises so your caller can clearly hear you. Are you one of those people who remembers things at inconvenient times or does their best thinking while working out? If you connect Flyer to a phone with a voice assistant, such as Siri, Google Assistant, or Cortana, you can summon it to add an item to your grocery shopping list, make a note, or text your wife without missing a single crunch. Or, if just the thought of multitasking makes you stressed, zone out. You can easily disable Ionic notifications and unpair Flyer from your phone so that you don’t receive notifications during exercise.

*Battery life varies with use and other factors.

** Not available with every card-issuing bank.

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You’re finally done typing up that work report after downing a late-night mocha, so you reward yourself with a peek at Facebook. That leads you down a rabbit hole that somehow results in a deep Wikipedia dive, so you turn off the laptop and head for bed. Only to find yourself, scrolling through Instagram until you pass out.

Sound familiar? If you’re actively engaging in any (or all—no judgment!) of these behaviors, you might be finding your sleep is less than stellar. And unfortunately, even if you’re eating right and exercising regularly, subpar shut-eye can jeopardize your well-being.

Why Sleep Matters

“Sleep is essential for optimal health,” says Erica Matluck, a naturopathic doctor at One Medical in San Francisco and the founder of Seven Senses. “Sleep is the time where our bodies repair and heal. It’s the state in which we recover from any exposures, challenges, and stresses during the day.”

But let’s face it: you’ve got stuff to do. So how much time do you really need to recharge? “Most adults need seven to nine hours, but our needs csan change depending on where we are on the continuum of health,” says Matluck. “For example, when we’re ill or recovering from a medical procedure, our sleep demands may be higher than when we’re feeling our best.”

So what can you do if counting sheep isn’t cutting it? Plenty.

Just Say No to the Glow

“The blue light emitted from screens on our electronics suppresses natural melatonin production,” explains Matluck. “Melatonin is a hormone that controls our sleep-wake cycles and when it’s high, it makes us sleepy. I recommend avoiding screen time at night to avoid suppressing it.”

If you need a bit more context to drive the point home, put yourself in the shoes of our pre-digital ancestors. “Think about it evolutionarily,” says Victoria Albina, a New York-based integrative medicine nurse practitioner and life coach. “When the lights are on in the sky, not only are we supposed to be awake, but we know the lions are awake, too. When our eyes receive blue light, our bodies turn on cortisol and turn off melatonin, telling us, ‘wake up immediately or you’ll be eaten!’ So when you sleep with your TV on or check your phone when you wake up in the middle of the night, it signals to your body that danger is nigh and you need to wake up.”

But in a world where just about everything lives on a device, how can you painlessly unplug?

“Around sunset, start dimming the lights in your home,” says Albina. “A super geeky thing I like to tell everyone, but no one does, is to wear orange glasses 30 to 60 minutes before bed. This blocks blue spectrum light. And use blackout curtains to keep your bedroom nice and dark, especially if you live in a city.”

Get Outside and Get Moving

While you should avoid light at night, make sure to get enough during the day. “So many people work in cube farms and don’t see the light of day,” says Albina. “Make it a point to go outside during lunch. If you live in a place where there’s no blue sky for months and months, use a sun lamp first thing in the morning.”

And while you’re taking in the fresh air, consider getting some steps in, too. “Exercise is a great way to improve sleep quality!” says Matluck. “Studies have shown that 150 minutes of moderate exercise per week improves sleep quality by 65 percent.”

Eat (And Drink) Right

“If your blood sugar crashes in the middle of the night, your sleep will be restless,” says Albina. “If you have insomnia, you have to eat breakfast with a protein, healthy fat, and carbohydrate.” If you’re just too rushed for a sit-down meal, Albina has an easy option. “Half a yam with almond butter is delicious,” she says. “Batch cook five yams on a Sunday.”

And no one wants to hear it, but yes, too much coffee can certainly disrupt your Zs. But relax: you don’t have to ditch your morning cup. “Caffeine has a half life of 5 to 7 hours, so if you drink coffee at 3:00 p.m., it’s like you’re having half a coffee at 9:00 p.m.,” says Albina. “So overall, reduce caffeine consumption and always stop by noon.” And if you’re of a certain age, you may want to cut back on caffeine even earlier in the day.

The post Can’t Fall Asleep? Read This! appeared first on Fitbit Blog.

Source: Fitbit Blog
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Since the invention of social media, I’ve seen far too many people posting photos and videos doing crazy, dangerous exercises. Exercises that don’t need to exist, and that look cooler than they are effective.

That’s why I continually reiterate the importance of doing the OG classic movements such as squats, lunges, curls, and pull-ups. The only challenge—these time-tested movements can sometimes be boring. The good news: They don’t have to be.

Rather than invent some silly “one legged, wobble-board hip extension with a baton,” adopt different takes on a classic movement by changing the form of resistance. Behold: Seven squat variations.

Not only will these variations keep you mentally fresh and engaged with your ever-changing workout, they’ll also challenge your body in different ways, forcing it to get stronger and fitter!

7 Ways to Take Your Squats Up a Notch

1. Jump Squats 

Stand with your feet shoulder-width apart. Start by doing a regular squat—making sure your knees don’t pass your toes and you squat down until your hips are below your knees (keeping weight in your heels). At the bottom of the movement, jump up explosively, placing your hands over head or in front of you. When you land, lower your body back into the starting squat position to complete one rep.

2. Dumbbell Squat

Stand at the end of a bench or chair, holding dumbbells in each hand. Lower your body until your glutes hit the bench or chair, then stand and return to the starting position. On the descent, focus on pushing your hips back, not just down.

3. Barbell Squat 

Start with the barbell centered between your traps and rear shoulders. Stand with feet shoulder-width apart, and your heels slightly turned out and under your shoulders. When you squat, move your hips

back and down like you’re sitting in a chair. Push through your heels to return back to standing. (For safety, do this exercise with a spotter.)

4. Kettlebell Squat

Start by holding a kettlebell firmly in both hands with an overhand grip. Stand with your feet shoulder-width apart, and your heels slightly turned out and under your shoulders  When you squat, move your hips back and down like you’re sitting in a chair. Push through your heels and drive hips upward to return back to standing.

5. Cable Squat 

Stand on a low bench facing away from a cable machine. Set both cables to the lowest position. Stand with your feet shoulder-width apart and heels slightly turned out and under your shoulders, and grasp the handles. When you squat, move your hips back and down like you’re sitting in a chair. Push through your heels to return back to standing.

6. TRX Squat 

With the TRX adjusted to a short-medium length, grasp handles with palms facing inward. Standing, lean back ever so slightly so that the TRX is at a 45-degree angle. Stand with feet shoulder-width apart and heels slightly turned out and under your shoulders. When you squat, move your hips back and down like you’re sitting in a chair. Push through your heels to return back to standing.

7. Resistance Band Squat 

Place your feet in the handles of a long resistance band, bringing the center of the band over your shoulders. Grab the band just outside your shoulders to take the pressure off your neck. Stand with feet shoulder-width apart, and heels slightly turned out and under your shoulders. When you squat, move your hips back and down like you’re sitting in a chair. Push through your heels to return back to standing.

The post 7 Ways to Make Squats More Exciting appeared first on Fitbit Blog.

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Kids and kids-at-heart can’t resist crispy, crunchy chicken tenders, with lots of yummy sauces for dipping and dunking. But skip the ones that come from those greasy chicken joints, which come with a side of crazy calories and saturated fat, and make your own at home instead. It’s so healthy and easy—just pop a sheet pan into the oven. And you can make them even more nutritious if you get creative with the coating, experimenting with whole-wheat breadcrumbs, nuts, seeds, and even quinoa.

Here are four variations for healthy, homemade chicken tenders. Whichever version you choose, don’t forget to whip up a dip.

Hungry for more? Check out this family-friendly meal plan, with a week of healthy dinner ideas to bring everyone running to the table.

Baked Chicken Tenders with Whole-Wheat Crumbs & Granch

Olive oil cooking spray
1 lb (500 g) boneless, skinless chicken breasts
Salt and freshly ground pepper
2 large eggs
1½ cups (2½ oz/75 g) whole-wheat breadcrumbs, preferably panko
Greek Yogurt Ranch for dipping

Preheat the oven to 400°F (200°C). Spray a large baking sheet with olive oil. Slice the chicken into long strips about ½ inch (12 mm) thick. Sprinkle with salt and pepper. Crack the eggs into a shallow bowl and whisk with a fork. Pour the breadcrumbs onto a plate. Working with one piece of chicken at a time, dip in the beaten eggs, letting any excess drip back in the bowl. Coat with the breadcrumbs, pressing gently to help them stick. Repeat with all of the chicken, placing the coated pieces on the baking sheet. Spray over the top with olive oil. Bake until the breadcrumbs are golden and the chicken is firm, 20 to 25 minutes. Serve warm with the dipping sauce on the side.

252 calories, 33 g protein, 7 g total fat, 2 g saturated fat, 13 g carbs, 2 g fiber, 3 g total sugars, 2 g added sugars, 246 mg sodium

Baked Chicken Tenders with Flax Seeds & Green Goddess Dressing

Olive oil cooking spray
1 lb (500 g) boneless, skinless chicken breasts
Salt and freshly ground pepper
2 large eggs
1 cup (1½ oz/45 g) whole-wheat breadcrumbs, preferably panko
½ cup (4 oz/125 g) flax seeds
Green Goddess Dressing for dipping

Preheat the oven to 400°F (200°C). Spray a large baking sheet with olive oil. Slice the chicken into long strips about ½ inch (12 mm) thick. Sprinkle with salt and pepper. Crack the eggs into a shallow bowl and whisk with a fork. Pour the breadcrumbs and flax seeds onto a plate and stir to combine. Working with one piece of chicken at a time, dip in the beaten eggs, letting any excess drip back in the bowl. Coat with the breadcrumbs and flax seeds, pressing gently to help them stick. Repeat with all of the chicken, placing the coated pieces on the baking sheet. Spray over the top with olive oil. Bake until the breadcrumbs are golden, the seeds are toasty, and the chicken is firm, 20 to 25 minutes. Serve warm with the dipping sauce on the side.

321 calories, 34 g protein, 14 g total fat, 3 g saturated fat, 13 g carbs, 4 g fiber, 2 g total sugars, 1 g added sugars, 196 mg sodium

Baked Chicken Tenders with Sesame Seeds & Sweet Chili Sauce

Olive oil cooking spray
1 lb (500 g) boneless, skinless chicken breasts
2 tablespoons (1 oz/30 g) miso paste
¼ cup (2 fl oz/60 ml) mirin
1 cup (1½ oz/45 g) whole-wheat breadcrumbs, preferably panko
½ cup (4 oz/125 g) sesame seeds, white, black, or a combo
Sweet chili sauce for dipping*

Preheat the oven to 400°F (200°C). Spray a large baking sheet with olive oil. Slice the chicken into long strips about ½ inch (12 mm) thick. In a large bowl, combine the miso and mirin and whisk to combine. Add the chicken strips and turn to coat. Pour the breadcrumbs and sesame seeds onto a plate and stir to combine. Working with one piece of chicken at a time, lift from the miso mixture, letting any excess drip back in the bowl. Coat with the breadcrumbs and sesame seeds, pressing gently to help them stick. Repeat with all of the chicken, placing the coated pieces on the baking sheet. Spray over the top with olive oil. Bake until the seeds are toasty and the chicken is firm, 20 to 25 minutes. Serve warm with the dipping sauce on the side.

344 calories, 30 g protein, 10 g total fat, 2 g saturated fat, 34 g carbs, 3 g fiber, 16 g total sugars, 15 g added sugars, 745 mg sodium

*Shopping tip: Sweet chili sauce contains some sugar, so compare labels and go with the lowest option.

Baked Chicken Tenders with Crispy Quinoa & Spicy Peanut Sauce

1 cup (6 oz/185 g) cooked quinoa
⅓ cup (1½ oz/45 g) shredded coconut, unsweetened
Olive oil cooking spray
1 lb (500 g) boneless, skinless chicken breasts
Salt and freshly ground pepper
2 large eggs
Spicy Peanut Sauce for dipping

Preheat the oven to 400°F (200°C). Spread the quinoa and coconut on a baking sheet, and toast until fragrant, about 10 minutes. Spray another large baking sheet with olive oil. Slice the chicken into long strips about ½ inch (12 mm) thick. Sprinkle with salt and pepper. Crack the eggs into a shallow bowl and whisk with a fork. Pour the toasted quinoa and coconut onto a plate and stir to combine. Working with one piece of chicken at a time, dip in the beaten eggs, letting any excess drip back in the bowl. Coat with the quinoa mixture, pressing gently to help it stick. Repeat with all of the chicken, placing the coated pieces on the baking sheet. Spray over the top with olive oil. Bake until the quinoa is golden and the chicken is firm, 20 to 25 minutes. Serve warm with the dipping sauce on the side.

346 calories, 36 g protein, 18 g total fat, 6 g saturated fat, 15 g carbs, 3 g fiber, 4 g total sugars, 1 g added sugars, 446 mg sodium

Each variation makes 4 servings

The post Healthy, Homemade Chicken Tenders, 4 Ways appeared first on Fitbit Blog.

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