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What is Fitbit

what is fitbit

Some of you might be wondering what is Fitbit? I know I did when I first saw it. It looked like those rubber awareness bands with LED lights. But after a bit of research I found that it is quite the cool contraption. Fitbit is an activity tracker that measures your sleep, exercise and diet. The nifty band will be your constant companion so you can be informed about your activity levels, be motivated to keep moving. Fitbit is simple, comfortable and useful, and you’ll be excited to check your daily progress.

Learn more about Fitbit, Click Here.

What is Fitbit and How Does It Work?

Here’s some details on how Fitbit works looks and performs. Fitbit is light and flexible you’ll hardly notice it’s there, maybe in the beginning but after about a week it will become a part of you. Read the instructions on how to snap the band in place when you use it for the first time. Fitbit syncs with your phone so there isn’t a need to plug anything in when you want to see your progress and statistics, you can see your progress on the band also. The band is fashion forward yet simple in its classic design and comes in a variety of colors.

If you only input your age, height, and weight the Fitbit will tell you your daily number of steps taken, distance traveled on foot, minutes spent being very active and calories burned. If you take the time to log your water intake, your meals and weight the Fitbit can capture a great amount of data for you which you can share with your personal trainer and physician if you choose to. If you tip it off when you are going to sleep and when you wake up, it will track motion to let you know how restless you were at night and how much you actually slept.

Fitbit Features

Fitbit has some really great built in features. Check them out!

  • GPS Tracking
    See distance, pace and elevation climbed & review routes and split times.
  • Long Battery Life
    Lasts longer than competing trackers with a battery life up to 7 days.
  • PurePulse™ Heart Rate
    Get continuous, automatic, wrist-based heart rate & simplified heart rate zones.
  • Notifications + Music
    See call & text notifications on display and control songs from your mobile playlist.
  • All-Day Activity
    Track steps, distance, calories burned, floors climbed & active minutes.
  • Auto Sleep + Alarms
    Monitor your sleep automatically & set a silent alarm.
  • Multi-Sport
    Record running, cycling, cross training and other workouts & view exercise summaries.
  • Wireless Syncing
    Sync stats wirelessly & automatically to leading smartphones and computers.

With Fitbit you can also see your progress and analyze your workout trends with easy to read graphs. Fitbit allows you to record your workouts, track your runs or bicycle stats, map your routes and see all your data in your monthly calendar. You can share and compete with your friends. Log your food simply and easily with a barcode scanner, calorie estimator, meal shortcuts and a food database. Active users on Fitbit earn badges. Badges let you know when you have reached your goals and milestones in your fitness journey.

Fitbit is also very useful for improving your overall sleep quality. You can set sleeping goals. Track and review your overall sleep quality and see your weekly sleeping trends.

Click Here to buy your Fitbit now!

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Dress Like Fitness Hottie Michelle Lewin


Not only is she one smoking hot fitness babe. She also has impeccable style. Michelle Lewin always puts together some really provocative outfits that always turn heads in and out of the gym!

Check out these cool outfits Michelle Lewin is wearing and find out what to buy in order to put together an outfit like hers.

Get the fitness gear like Michelle Lewin

These two really great outfits can be put together in a jiffy. Classic yet stylish fitness fashions that can be dressed up or down.

Michelle Lewin has an amazing body and always an amazing outfit on at the gym.

Fun and sporty colors to really help you stand out from the crowd. To get this exact outfit you can click on the link of each item!

Nike Lebron X Miami Dolphins
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Turquoise Sport It Brasports_bra_turquoisebuy now Under Armour Women’s Shorts
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Michelle Lewin is one hot fitness diva.

Simple and a little more reserved yet stylish and sexy. To get this exact outfit you can click on the link of each item!

New Balance Women’s W1260v3

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Panache Women’s Underwired Sports Brawomans_sports_brabuy now Yoga Capri Pantsyoga_capri_pantsbuy now

Working out is fun. So have some fun with your fitness fashion and jazz it up!

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Bike-Sharing Programs Roll Into Cities Across The U.S.



It’s a good time to be a cyclist in America. New York kicked off a new bike-sharing program this week, with Chicago and San Francisco both close behind. Those cities are expected to launch similar systems this summer.



Listen to the story on “All Things Considered”  

Bike Sharing Programs have been rolling out across cities over the past year, now a brand new bike sharing station kicks off the Spring Season in Boston, with a new station outside the Boston Design Center…Making lunch time exercise no possible in the Innovation & Design District along Boston’s Industrial Seaport.

New York this week became the latest major city to launch a bike-share program..

The sharing programs are all check-in, check-out systems, with automated stations spread throughout a city, designed for point-to-point trips. “We try to encourage people to use it … almost like a taxi,” says Gabe Klein, commissioner of the Chicago Department of Transportation.

Klein helped start Capital Bikeshare in Washington, D.C. — the largest bike-share system in the U.S. until New York took over the title. He is also overseeing Chicago’s Divvy bike share program. He spoke with weekends on All Things Considered host Wade Goodwyn about the future of biking in American cities.


Interview Highlights

On encouraging more people to ride

“When it doesn’t feel as safe, the people that are riding are what we call the strong and the fearless, and they make up about 7 percent. What we have found is that 60 percent of the population would like to ride. The problem is they don’t feel safe. And those are the people that we’re appealing to with the infrastructure that we’re putting in here in Chicago or that you’ve seen in Washington, D.C., protected bike facilities that separate people from cars, and with the bike-sharing program.”

On reducing traffic 

“You know 40 percent of trips in urban areas are 2 miles or less, but 90 percent of those trips are taken in a car. So, you can do the math, you know. If we can move 20, 30 percent of those people to walking or biking that frees up a lot of capacity for people to drive that need to.”

On the future of bike sharing

“The more density the better, but, having said that, you also have universities embracing bike sharing, you have less dense cities like Portland launching bike sharing and Houston, right there in Texas. So, it’s across the board, and I think as cycling becomes more mainstream, you’re going to see it roll out in very different environments.”


Original Source: NPR News All Things Considered


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Live Life, Ride a Bike: Become a Pro Cyclist with 3 Easy Tips

cycleroadWith the weather now becoming incredibly warm, many of you may be starting to think about getting out and going cycling a little more often.

Whether you choose to take your bike to the mountains and escape the busy life that goes on in the city or you’re just looking to go out riding after a hard day at work or over the weekend when you’re ready to relax and enjoy the outdoors, keeping some factors in mind is important.
Not only are there things you can do in the gym to help you with your cycling efforts, but understanding proper nutrition and supplementation will also help you make the most of your time spent out on your bike.

Here are some things to keep in mind as you head out.

In The Gym

Focus On Quad And Hamstring Training:

When you’re out on your bike, the two main muscles that will power you through the ride are your quads and hamstrings. It will be important to have a careful balance between training the two muscles. You don’t want to start experiencing a muscle imbalance.

When that happens, you set yourself up for injury, especially in the lower back area if the weaker muscle becomes tight. Good exercises to include for these muscles include squats, deadlifts, leg curls, lunges, step-ups and split squats.

Don’t Neglect Your Upper Body:

One problem many cyclists have is they focus so much of their energy on their lower body training thinking this is what will be needed for cycling and end up neglecting their upper body entirely.
The upper body is actually used to a large extent during cycling because it partially supports your body weight as you continue to cycle. Over longer rides, lasting one to two hours in duration, don’t be surprised if you find your upper body feels sore.

Proper Nutrition

Next, you also need to look into proper nutrition to make sure you have the fuel to get you through your workouts. It’s important that you’re eating well not only before you go out to cycle but also after you’re finished.

Carbohydrates Around Training:

Right before your training you want to take in a good solid source of carbohydrates that will release somewhat slowly in your body so you’ll have a steady stream of fuel for the longer period of time that you’ll be out there. Good options include oats, pasta, brown rice or a big bowl of fruit and yogurt.
If you’re going to be out for longer than an hour, then it’s also a smart idea to take some fast-digesting carbohydrates along with you.

Maintaining Adequate Hydration:

In addition to providing carbohydrates to fuel your ride, you also need to make sure you’re staying well hydrated. While you may not feel as though you sweat as much on a leisure ride as you would if you were out for a hard run, that does not mean you shouldn’t take in liquid.
Water is best for rides that last an hour or less, but for rides that are longer again that carbohydrate beverage will be a good option. These will also help to supply your body with the electrolytes it needs to maintain good muscular contraction rates.


Finally we move on to supplementation. When used properly there are a number of supplements that can make your cycling trips more effective and enjoyable.

Protein Powder:

The first supplement to consider is protein powder. This is a good option to take for longer rides to give your muscles some amino acids to feed on while you’re out there burning up fuel. Failure to provide these amino acids could result in lean muscle mass loss, so it’s important not to overlook.



If you’re doing mountain cycling or are doing any type of races, you may also want to think about adding creatine to your supplement protocol. While creatine has traditionally been used for weight lifting workouts, if your rides are intense enough and involve short bursts of intense activity, creatine will be beneficial to you as well.

Happy Cycling – Get out There and Ride…

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Why Getting Toned is a Myth and How You Can Transform Your Body


Fitness is a multi-billion dollar industry that changes lives everyday but there is still one myth that plagues consumers and is pushed over and over again.

Getting toned is a myth. By building muscle you can shred unwanted fat.


Why Getting Toned is the Biggest Myth in the Fitness Industry

If you or anyone you know is jacked and in super awesome shape I guarantee it took a ton of hard work and dedication to reach that level. So much work that the small percentage of people that have reached these elite levels of fitness is rather limited.

Bodybuilding is a very demanding sport and comes with great effort. The average person is not going to put in the amount of effort necessary to learning what works for them. Instead they would rather look for the next gimmick, diet or fad and be told what to do. The fitness industry sees this and continues to capitalize on selling you the idea that getting in shape can be easy.

We have all seen the commercials talking about “toning up” and “transforming your body”.  These products continue to fly off the shelf and land in the homes of hopeless consumers. Selling the idea that getting ripped and shredded is way out of your reach and that if you buy these amazing products you can just tone up your body. Well I have news for you, it isn’t so!

Transform your body today and live the life you dream of.

What are you going to tone? Your Fat?!?!?

If you want the most awesome body you ever dreamed of then you have to work for it. And you have to build some muscle to burn some fat. You have to figure out what is going to get you there. You have to experiment, make constant changes, build a strategy and keep working at it. Thats what it takes.

If the industry decided to shift the way they present their ideas and products to consumers then the industry can benefit solely. But if consumers don’t demand better products by searching alternative answers then the industry wont change. Until now.

How You Can Transform Your Body Starting Today

You can dismiss these magical myths of confusion and put the bologna behind you. You can transform your body and create the physique you desire. All it takes is some hard work and a little bit of know how.

By looking into the past we can find clues and hints as to how success was achieved in various areas of life. For those that want to learn about business they research successful businesses and those that are responsible for creating them. If you want to learn how to be a race car driver then you look at race car drivers of the past and figure out techniques on how to win! So why not do it with bodybuilding? Learning from the past greats can put you on the path to physical fitness.

Bodybuilding dates way, way back all the way to ancient Greece. In the early 1900’s and so on there were many great men that helped to pioneer the sport. And bring acceptance in today’s society, Eugene Sandow, Reg Park, Steve Reeves, Bill Pearl, and Dave Draper to name a few. All of these men had amazing physiques. All of these men knew how to work for their physiques.

By studying the past we can make decisions on how to shape the future. Transform your body by learning what to do. It can be as simple as throwing out the bullshit you have been force fed and trying something new.

Implement These Tips and Tricks in Your Training and Watch Your Body Transform

By making a small change in how you do things you can begin to make larger improvements overall. It takes many swings of an axe to chop down a big tree but eventually it will fall. By implementing these five tips you can start to transform your training and create a program that works for you.

The deadlift is a great compound exercise for transforming your body.

Tips and Tricks to Transform Your Body

  • Learn the compound movements and focus on making them the dominant exercises in your workout routines.
    • Squats, deadlifts, bench presses, overhead presses, and so forth. Multi-joint compound movements utilize more muscle groups at once. Therefore being more efficient for building muscle and burning fat.
  • Eat more food. Even if you think your eating enough your probably not.
    • Learning what and how much to take in is key. Your body needs fuel in order for it to perform. There more active you are the more your going to need and want carbs to give you the energy you need.
  • Get enough rest and keep your stress levels low.
    • All the compound lifts are going to be a toll on the body. Make sure you get plenty of rest and keep your stress levels low so your body can be as efficient as possible at doing its job.
  • Grasp the concept of quality over quantity.
    • Proper form is key. If you do five reps and all five of them are in poor form you are definitely missing out on the benefits. Proper form and contraction of the muscles are essential.
  • Make progressive changes to your routines.
    • Progressive resistance is a concept often neglected. But it is probably the biggest tip that can change training protocols dramatically. Either add a little bit of weight here or there. Or make changes in your reps and sets. Just make small incremental changes over time and reap the rewards.

Outside all of that make training fun. Enjoy what your doing and share that enjoyment with others. It should not be a chore.

To learn more tips and tricks sign up for our monthly e-newsletter where we talk about training, keep you motivated and let you know whats going on with Barbell Academy.

We would love to get to know you better and how this article has benefited your training. Share you comments below in and lets get the conversation going.


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Making Your Water Intake Less Boring

When it comes to re-hydrating your bodies, I’m sure if all health implications were taken out of the equation, most of you would opt for a beer, glass of wine or a fizzy soft drink over a big glass of water any day!

Without over generalizing too much, most things that taste good to our pallet, either food or drink related, are not going to be good for us in terms of their health and nutrition benefits. Water is one healthy drink option that isn’t going to set your taste buds tingling, but there’s simply no escaping its critical to your health. With the human body consisting of approximately 60-70% body weight from water it’s easy to see why it’s so vitally important to stay hydrated at all times.

Every system and function in your body relies on sufficient water levels to function efficiently and effectively. Going into a state of dehydration can not only create internal disruptions, but it can also bring about a state of fatigue and mental confusion. At higher levels of dehydration it can become both critical and life threatening.

Water really is that important….

Ways To Make Your Water Intake More Appealing


Infuse Your Water With Herbs – and Even Veggies/ Fruits

Already a trend in California and other health conscious areas, infused water is a big hit.  It offers a blast of freshness to your water and gives it some excitement – and not to mention people like fashioning a nice water bottle with some colorful herbs and fruit to show off.

Infuse your water overnight with some basil…yes basil….sounds strange but just try it.  Be creative and mix and match herbs and fruit to make a unique drink.  The key to extracting all the oils and flavor from an to “smack it” .  Smack the herbs in between your hands – do not tear or shred…then place the herbs in a  glass bottle or pitcher and fill with water and let marinate overnight.

Some best herbs to infuse:  Basil, Oregano, Mint and Sage

Mix with some fruits / veggies with herbs or infuse what you wish: Cucumber slices, Orange Slices, Lemon, Lime, etc.

Cucumbers are a very fresh veggie that make your water taste extra clean.  So experiment away…

Try some Mint and Orange Slices ….Get Refreshed !

Add A Little Juice

Why not add a few drops of your favorite juice to your glass of water to spice things up a little. Find something with natural ingredients and preferably no added sugar which will hopefully satisfy your taste buds for a short while! Cranberry is a sure favorite.

Create Some Frozen Alternatives
With the summer months now upon us, what better way to celebrate than by creating your own ice cubes and/ or ice lollies. Add flavorings such as those described above to create your very own flavorsome iced masterpieces!

Don’t forget that water can also be obtained from the foods you consume. Previous research has demonstrated that up to 25% of your water requirements are met through food consumption alone. Vegetables and fruits tend to contain the highest percentages of water, so why not opt for a salad on a regular basis or ensure these foods feature regularly in your diet. Alternative foods such as soups and broths also contain high water levels and with the British summer being as unpredictable as ever, you might just need a warm meal in the near future!

Don’t Forget – Caffeine Intake Requires More Hydration

Limit the caffeine intake as well…or note that for every glass of coffee – you will need at least two glasses of water to supplement the dehydration from your coffee and other beverages.

Original Source:
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The Benefits of Smoking Weed and Working Out



Lately the news has been plastered with stories in regards to medical marijuana, recreational marijuana, and laws and reforms towards the legalization of the plant for a multitude of use. Pot isn’t a new thing it’s just getting more and more of a spotlight as people push for lenience and acceptance. So with all this chatter about smoking weed and its legalization how does smoking weed effect working out?

Enhancing Your Workouts With Marijuana

Cannabis comes in all sorts of shapes and sizes. Some plants tall, some short, some wide, and so on. There are two different types of marijuana which are referred to as Indicas and Sativas. Both of these types of weed have there own traits and effects that they provide. And now with the advancements of botanical science growers have been able to create hybrids which are combinations of each type of weed. The typical characteristics of Sativa strains tend to have a more uplifting, energetic and “cerebral” high that is best suited for daytime smoking.

Benefits of Sativa:

  1. 1. Feelings of well-being and at-ease
  2. 2. Up-lifting and cerebral thoughts
  3. 3. Stimulates and energizes
  4. 4. Increases focus and creativity
  5. 5. Fights depression

Where as Indicas are very effective for overall pain relief and is often used to treat insomnia for many people. Indica buds are most commonly smoked by medical marijuana patients in the late evening or even right before bed due to how sleepy and tired you become.

Benefits of Indica

  1. 1. Relieves body pain
  2. 2. Relaxes muscles
  3. 3. Relieves spasms, reduces seizures
  4. 4. Relieves headaches and migraines
  5. 5. Relieves anxiety or stress

So with as you can see either of these plants have there ups and downs. Choosing the appropriate marijuana for the task many not always be easy. If you live in an area where medical or recreational cannabis is not legal then this article will pose many challenges and we don not condone illegal behavior. However for those that are lets look at some of the benefits smoking marijuana can have on your workouts.

The Power of Focus

power_of_focus_smoking_pot_working_outBodybuilding takes an immense amount of focus and dedication. Running through the rigamarole of navigating through the gym and lifting weights can get boring, minds tend to wander shifting ones focus off the task at hand. In reported studies it is said that marijuana can help to increase focus and break linear thought. As a bodybuilder I can see the benefits of being honed into what you are doing and getting the most out of every rep. Choosing a nice Sativa will aid you along on your quest for ultimate focus.

Enhancing The Mind-Muscle Connection

Ask any bodybuilder and they will tell you about the mind-muscle connection. By learning to control your muscles you can accelerate your gains and increase the amount of strength and lean mass you build. However many people struggle with achieving any level of mind-muscle connection. Why? That answer falls back on having the ability to focus intentions. We have already stated that smoking weed while working out can increase focus and help get through your routine. But with that newly found focus a lifter can learn to connect with their body and control the muscles, thus enhancing the mind-muscle connection. Pairing up exercise with any Sativa will be a sure fire winner.

Ease Those Aching Muscles

No one likes being sore. And a bad case of delayed onset muscle soreness (DOMS) can be a real pain in the ass. Smoking marijuana can help ease the aches in your muscles. Many types of weed are know for their pain relief and relaxation properties. Choosing a nice Indica can be a great solution for those tired and achy joints.

Promote Rest and Increase Recovery

Indicas are most notably known for their ability to relieve pain and relax muscles. However Indicas also promote drowsiness and can aid in sleep. Aside from all the training and eating, sleep is the most important thing for any bodybuilder or fitness enthusiast. When we sleep our bodies go through the repair process and heal our muscles from the tiny tears. A sound nights sleep is the best thing for that.

A Goliath Sized Appetite

bodybuilder_eating_smoking_pot_working_outWithout a doubt even a non-smoker will tell you that when you smoke weed you get the munchies. Eating tons and tons of food that the bodybuilding lifestyle requires can be challenging at times. Smoking marijuana can benefit a lifter by increasing one’s appetite and making those massive meals and little easier to swallow. Cancer patients are commonly given marijuana for this exact reason. Filling our muscles with the nutrients we need for massive gains and fueling the furnace for another hardcore lift.

Marijuana and Your Muscles

In time and as things progress I think we will know more about marijuana and how it can benefit athletes. For now we can only rely on our own experiences and those of the many users of marijuana. Aside from the above benefits one could argue that smoking marijuana could be harmful due to the inhalation of smoke cause by the combustion of the weed from a butane lighter. But with the advancements of today’s smoking culture and the onset of this like edibles and dabs. Users now have a plethora of methods of consumptions.

As we learned choosing the appropriate type of marijuana is important. For those looking for some stimulation the Sativas are your best bet. After a hard day and right around anytime of desired relaxation Indicas will be the preferred strain of choice. However you can do all the research in the world to find out what works for you. Choosing to smoke marijuana is your choice. Unfortunately marijuana is still illegal for most, therefore I repeat in no way shape or form does anyone at Barbell Academy condone illegal behaviors.