Carb % and Fat % Metrics

Fitdigits Results

FatCal, Fat % and Carb % are determined by which zones you were in during your workout.  Ultimately, the total number of carb calories will depend on your heart rate throughout the workout as related to your VO2 max.  In lower heart rate zones, you’ll tend to burn a higher ratio of fat to carb calories, while in higher zones, you will burn more carb-based calories.

Currently Fitdigits only does the calculation on the completion of the activity, it does not support real-time calculations.

You can view equations used at the bottom of ShapeSense’s article.

Related Posts:

How Fitdigits Calculates Calories
CPM – Calories Per Minute
Fitdigits Calories Integrating with Fitbit Calories
Editing Your Calories, Distance, Duration

 

Fitdigits – iCardio, iRunner and iBiker

topher-headshot-elmer-running-round

 

A note from the President

 

 

 

Hello everyone,

Thank you for visiting us, reading this and especially for caring. As you may have seen from the Fitdigits website, our beloved iCardio, iRunner and iBiker have been licensed to us here at Fitdigits, a new company set up specifically to produce these programs and take them to the next level.

As a technology and fitness fanatic, and a member of the original Fitdigits apps team, I am thrilled to be helping this next evolution. My goal is to share my love and enjoyment of an active lifestyle and the self-awareness gained by measurement and analysis. I’ll be honest… I hope we, together, can change the world by helping people develop healthy habits. And that is key – it is about We, not about Me. We need you to help us make this great!

Most of you, our dedicated supporters, are wondering what to expect now. Well, you can expect a team of dedicated individuals will be totally focused on producing the best cardio heart rate training and tracking apps in the world. We will be working to layer in daily activity and health tracking and reporting, to help you have an incredible experience on your journey to your best you. We hope to bring a level of awareness about you, your body and your health, that you didn’t have before.

From a more practical standpoint, you can expect, as we get this ball rolling, more frequent releases, expanded and enhanced integration of partners, improved data displays, and a more consistent user experience across platforms. Over the next few weeks, you will begin to see the Fitdigits name in relation to the fitness apps change over to Fitdigits. Over the next couple quarters, we are looking at Garmin Vivofit integration and overall Steps / Daily Activity integration from Google Fit and Apple Health, bringing Android feature sets up to par with the iOS apps, and our first foray into the watch modality with an Apple Watch app, just to name a few of our short-term goals.

What we need from you in this transition time, and on our journey together into a healthier and happier life, is patience, understanding, support and participation. What is it that excites you? What is it that makes you happy with the programs, or that can be improved to delight you? Give us your feedback on our Forums or through customer support, we love to hear from you.

We thank you from the bottom of our hearts for being with us on this path.

In peace and health,

Christopher Means

Fitdigits, Inc.

 

 

A Healthy Living Weight

I have been measuring body fat levels on professional athletes for the last 25 years. Ironically, the purpose is not to determine how much fat they have; rather, it’s to identify their ideal playing weight. Regardless of the sport, every professional athlete has only one goal – ­peak performance. Training a professional cyclist is similar to designing the perfect race car. The point is to have the biggest engine and carry the least amount of excess weight. The NBA player wants to maintain as much muscle mass as possible, until the point where it begins to decrease his vertical jump or first-step quickness.

The main reason I measure body fat levels on athletes is to quantify fat pounds and muscle mass as separate components. The ability to separate these two variables helps fine-tune training programs that impact fat levels and lean body mass. Determining an athlete’s ideal playing weight only requires a simple calculation of adding the two variables together.

Identifying an “ideal playing weight” for an athlete is relevant, but different, than a “healthy living weight” for an individual interested in maintaining general good health.

The connection between being “overweight” and the increased risk of developing certain diseases began back in the 1950’s. Although the evidence of this connection continues to be highly debated, the overall consensus is that there is a negative health risk with being “overfat,” not necessarily being “overweight.” To date, the list of medical conditions shown to be associated with “overfatness” includes high blood pressure, high cholesterol, Type 2 diabetes, sleep apnea, osteoarthritis, and certain cancers. The key finding is that there are individual differences in the relationship between a person’s medical risk and levels of excess body fat.

My recommendation to individuals whose main goal is to stay healthy is to consider measuring their body fat in a similar manner as the professional athlete, but with a different perspective in mind. While an athlete wants to maximize performance by achieving the lowest fat levels possible, the typical adult should view body fat measuring as a tool that helps minimize the risk of developing lifestyle related diseases.

For example, an individual may be diagnosed with high blood pressure and have a body fat percentage of 30%. This person begins a structured exercise program and changes his caloric intake. A few months later the individual remeasures his blood pressure and percent body fat levels. As expected, both blood pressure and body fat percentage drops. The blood pressure measurement may now be in the healthy range, but the body fat percentage may still lie out of the healthy zone. In this case, the individual has to remember the goal was to reduce the risk of high blood pressure, not to have the lowest percent body fat. Many people mistakenly believe that continued fat loss always results in lowered blood pressure. In essence, the health conscious adult needs to define a “healthy living weight” in terms of health risks, medical conditions, and the effect of being “overfat.”

underwater-weighingThe only drawback with underwater weighing is its limited capability to break body composition into only two components: fat pounds and lean body mass. For example, a 200-pound male who is measured at 20% body fat via underwater weighing knows he has 40 pounds of fat and 160 pounds of fat free or lean tissue.   Today’s new technology has drastically improved, allowing lean tissue to be further separated into bone, skin and muscle weight. An additional advantage of the new technology is the ability to compare upper and lower body segments with regards to these variables. For example, a test can tell a person he has 75% of his fat in his legs, or that his right arm and left leg have significantly more muscle and bone density than the opposite limbs. Quite fascinating!dexa-scan

Other Methods of Body Fat Testing
Today there are many other methods available for estimating percent body fat. It is important to realize that no matter which procedure you use, all measurements can be slightly off. The degree of error pertains to the test’s validity or reliability. Validity refers to a test measuring what it’s actually supposed to measure. Reliability is the degree that a test measure is stable and consistent, produced by retesting. The following should help you compare the validity and reliability of today’s most common methods of measuring percent body fat.

Skinfold Measurements with Calipers

Commonly known as the “pinch test,” skinfold measurement testing is widely used to determine a person’s body composition. The test measures skinfold thickness at specific locations on the body. The tester literally pinches the skin at certain locations and pulls the skin away from the muscles so only skin and fat tissue are being measured. Formulas have been devised to calculate body composition based on the caliper measurements. 

ADVANTAGES: It can be 98% accurate and reliable when conducted by a skilled, trained tester. It is easily performed and fairly inexpensive. Scores are readily calculated by looking at a chart that shows age, gender, and the skinfold measurements.

DISADVANTAGES: Skinfold measurements are difficult to perform when a person has a high amount of body fat. Also, the test will not be valid or reliable if the tester is not skilled or the calipers are not calibrated.

FatPinchTest2

Bioelectrical Impedance
This form of testing is popular, because the testing devices are relatively inexpensive and the test itself does not require a high level of proficiency to perform. The science behind this procedure involves the transmission of a low level current through the body. There are two ways to perform this test, either by placing electrodes on the ankle or the wrist or by standing on a specialized impedance scale. Both modalities are based on the premise that muscle’s high water content makes it very conductive. The basic theory is that the more body water that is present, the higher the amount of muscle per pound of weight. Unfortunately, most exercisers have a tremendous amount of fluctuation in their fluid levels due to sweat loss vs. fluid consumption. It is imperative – with respect to reliability – that pre and post-test settings pay particular attention to the subject’s exercise and fluid status prior to testing.

ADVANTAGES: Testing can done quickly, inexpensively and in the privacy of your own home.

DISADVANTAGES: It can have very poor reliability due to exercise and hydration states.

ElectrodesAnkle2

Circumference Measurements (girth measurements)
Circumference measurements are becoming more and more popular due to the fact that they do not require expensive equipment or a skilled technician. The science behind girth measurements is based on the fact that fat tends to accumulate around the midsection. Consequently, if your circumference measurements increase, you are increasing your body fat. In other words, you can now correlate “inches gained” to fat pounds gained and “inches lost” to fat pounds lost. The calculations to predict body fat percentage can be done using a hand held calculator or online by entering the measurements in inches.

ADVANTAGES: It is relatively accurate and very reliable when performed on populations who are average to above average body fat. The calculations can be easily performed.

DISADVANTAGES: It does not work well on males under 7% and females under 15% body fat.

CircumferenceMeasurements2

Stay tuned for our next blog on the relationship between your genetics and body composition. You will learn how and when fat cells are created in our bodies, who is predisposed to be being over fat, and what you can do to maintain a healthy weight irrespective of your genetic profile.

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Are you intrigued by this article? Are you interested in learning more about your own genetic profile? Would you like to know how you can improve your health and fitness by knowing more about your genes? Email us: genetics@fitdigits.com.

 

 

 

What’s in Your Genes?

We have all heard people say that a newborn baby has his mother’s eyes, or that a young child gets all of that curly hair from her father’s side of the family, or that a rapidly growing teen gets his height from his grandfather’s side of the family. These simple observations are based on the fact that genetics play a major role in determining our physical features. As the mysteries of the human genome are unraveled, we can peer beyond physical traits and discover there are many variables to understanding the full impact that genetics plays. As a Fitdigits user, one question that may intrigue you is, “what degree does genetics play in the pursuit of improving overall health or increasing fitness levels?”

Fifty years ago the Sports Medicine community was satisfied with describing the human physique according to three categories of body types: endomorph, mesomorph and ectomorph. Later on, primary care physicians began to associate and describe the increased risk of developing heart disease in terms of body shape; i.e. apple shaped for men and pear shaped for women.

Today’s medical technology allows us to look further into the human body to the point where we can actually compare and contrast factors, such as quantity of fat cells, muscle fiber type, heart size, bone density, cardiac output, muscle mitochondria, and even the risk of contracting disease. The ability to measure these more specific variables and potential based upon genetics is important, because they give insight into the body’s ability to adapt and benefit from different interventions and treatment programs.

The key to designing an exercise program is to help the body adapt to a specific stimulus – in other words, to achieve a specific training effect.

Over the following weeks I’ll explore Cardiovascular Fitness, Body Composition (% body fat), and Disease Prevention, in ways that provide insight into the role genetics play. Your genetic profile can be an important guide in the successful pursuit of improving your overall health or increasing your level of fitness. First up, Cardiovascular Fitness.

CARDIOVASCULAR FITNESS

An individual’s ability to perform aerobic exercises like running, cycling, swimming or cross country skiing is ultimately determined by the heart’s capacity to deliver oxygen to the specific muscle groups engaged in each sport, as well as the muscle’s ability to convert oxygen and available fuel (food) into energy. Cardiovascular fitness can be measured through an Oxygen Consumption or VO2 test. An athlete wears a facemask over his mouth and nose while running or cycling at increasing levels of intensity. The mask is connected to a computer that is able to compare the difference between the amount of oxygen inhaled and exhaled with each breath. The key finding behind VO2 testing is that VO2 scores are linear with performance. In other words, athletes with higher VO2 scores have been shown to run, swim, ski and bike faster and longer than athletes with lower scores.

Dan Zeman with Greg LeMond, three-time winner of the Tour de France, testing VO2 levels to monitor and maximize training effect.

Dan Zeman with Greg LeMond, three-time winner of the Tour de France, testing VO2 levels to monitor and maximize training effect.

VO2 scores in the general population range from 20 – 60 ml/kg/min, follow a bell shaped curve across the range of scores, are slightly higher in males, tend to decrease with aging, and increase when the subject maintains a structured exercise program. However, the most interesting observations are that people DO NOT respond the same way to the same training program, and world-class level endurance athletes’ VO2 scores are much higher, in the 80-95 ml/kg/min range.

Elite athletes DO NOT have higher maximal heart rates than those whose VO2 scores are lower, but they DO differ in how their hearts adapt to training, allowing more blood pumped per beat. They also differ in how the mitochondria in their muscles adapt, resulting in a higher capacity to convert oxygen and fuel into energy. These observations are valuable, because they indicate a genetic component is at work in the adaptation to cardiovascular exercise.

Consider the “sport of choice” of an Olympic Track and Field athlete. Each event has a gold medal winner who most likely realized at an early stage of training that he/she had a natural inclination to performing well in that particular event. One size does not fit all, and even Olympic athletes don’t adapt the same way to a specific training program. Some athletes are genetically gifted for short distances, while others are gifted for long distances. This doesn’t mean athletes can’t train for other events and do well; it just means they start off with a set of genetic gifts that may allow them to perform better in one event over another.

The general population can benefit from this concept. Let’s use an example. If you’re in reasonably good shape and contemplating running a marathon, but you find that you can only handle a slow pace when you train, this could be an insight into your genetic make-up. Genetically speaking, the best distance for you might be a 5-10k. You may actually enjoy a faster paced 5-10K over a long distance marathon, because your body is genetically built for shorter, faster distances. This is not to discourage anyone from running a marathon if that’s a personal goal. I’m just trying to point out that you may find that you actually enjoy one distance over another, discover that you perform better with certain distances, and perhaps experience fewer injuries with your “sport of choice.”

In addition, most of us can benefit from a seasonal approach to training. Even elite athletes train with awareness of their genetic predisposition, knowing that the risk of sustaining an overuse injury is higher when training for a world record. They realize their peak performance and condition can only last for a limited amount of time. Variables such as maintaining an ideal race body weight, adequate rest, meticulous control of calories, and limiting the number of race days allows them to stay in world record shape for race day, ready for show time.

The body also needs to rest. Without a legitimate off-season, the human body will begin to shows signs of muscular skeletal stress fractures, decrease in positive psychological mood states, poor sleep habits, weight gain, and finally a measurable drop in cardiovascular fitness or VO2 scores.

This brings us back to the best questions to ask first: why am I doing cardiovascular exercise, what particular exercise best suits me, and how much is best for me?

My best answer is also the simplest: choose a form of exercise that you find enjoyable, and choose a duration and intensity that allows you to speak a single sentence clearly and without hesitation during the exercise. It’s simply a “talk test.” See if you can talk easily while you’re walking, running, cycling or engaging in any cardiovascular exercise. I also encourage a variety of forms of cardiovascular exercise, and whenever possible, combine them with a social or personal agenda.

Click below for a short 30 second survey

genes

Determining Your Heart Rate Training Zones

Personalized Heart Rate Zones are a crucial tool in planning, tracking and implementing workout routines in the Fitdigits app. The most accurate way to get custom heart rate zones is with a metabolic assessment done at a professional assessment center. However, that can be a pricy and time consuming option. A much more affordable option that also provides accurate training zones is a Fitdigits Fitness Assessment.

However, if neither of these options work for you and you are not up to taking an assessment, there are many equations to find custom heart rate zones. If you know your Max and Resting Heart Rate, you can get a wide variety of zones on the Determining Your Heart Rate Training Zones page.

Here you will find HR zones using percent of Max HR, the Karvonen method, Zoladz method, Joe Friel Running or Biking formula, and ABCC/BCF guidelines.

 

train

Make 2015 the Year of Success

Fitness Resolutions: Make 2015 the Year of Success

If you’ve ever vowed to lose weight or get in shape, you know it’s easier said than done. While 40 percent of Americans make a New Year’s Resolution, only eight percent actually stick with it, according to a recent story on Forbes.com. These statistics aren’t entirely shocking. After all, we are creatures of habit, and changing a learned behavior is hard work. Not all hope is lost though. Fitdigits’s iCardio app allows you to review your fitness progress over time and gives you the boost of confidence needed to stay motivated. Along with this helpful tool, learn how to stick to your New Year’s resolution by avoiding these common mistakes:

A Vague and Unrealistic Resolution
The most common resolutions are to lose weight and get in shape. Such goals are vague and undefined and leave you with little direction. When defining your resolutions, be as specific as possible so you know exactly where you want to end up. For instance, instead of planning to “exercise more,” set a precise target like training for an upcoming 5K. While goals should be clear cut, you also need to be realistic. Unreasonable resolutions will lead to frustration and failure.

No Plan
Just like driving without a road map, attempting to reach a fitness goal without a plan will lead you in the wrong direction. That’s why it’s important to devise a plan with a series of concrete steps needed to change your behavior and reach your goal. Such steps may include joining a gym, signing up for personal training sessions, skipping Friday night happy hour, or waking up an hour earlier to run before work. Then write out the individual steps so you can cross each one off as you complete it and feel accomplished.

No Progress Tracking
If your goal is not measurable, you can’t track your degree of success, and visualizing your progress is essential for staying motivated. When devising your resolution plan, include specific numbers like a target running pace or fat loss percentage. Then review your progress and note achievements along the way. Tools like Fitdigits’s iCardio app monitor important health metrics like heart rate, pace, distance, calories and more to help you realize the improvements in your health and fitness, while boosting the confidence needed to stick to your resolution.

Burnout
Creating new habits takes time and dedication, and many people expect it to happen overnight. Though enthusiasm for reaching your goal is essential, changing your entire routine overnight will inevitably make you feel burned out. While limiting the number of drinks you consume on a night out with friends is important, completely disconnecting from your social circle and hitting the gym for three hours every day will make you feel alienated. Since it’s a lot easier to commit to a small-level change than a complete life overhaul, commit to a small change until it becomes a new habit, and move on from there so you don’t burn out.

Stay Healthy Through the Holidays

How to Fit Fitness into Your Busy Holiday Schedule

While the holidays are often thought of as a magical time of year, this season can also be stressful for those who gripe about money, family issues and putting on extra pounds. In fact, a survey by Consumer Reports found that 34% of Americans say gaining weight is what they dread most about the holidays.

Luckily, this worry can be easily avoided by simply working off the extra calories. However, carving out time to go to the gym or on a run is an entirely different issue. While most peoples’ schedules are jam-packed with corporate gatherings, holiday parties and family obligations this time of year, it’s important to find ways to fit fitness into your daily routine.

Follow these six workout tips to stay fit and beat the holiday bulge.

    1. Turn your commute into a workout.
      Whether you’re going to work or taking the kids to school, your morning commute is the perfect time to be physically active. You can walk or ride a bike to work or school and burn extra calories. Just make sure to plan extra time in the morning to get to your final destination.

 

    1. Plan active activities with your family.
      Instead of sitting around and indulging in chips and sweets while watching reruns of the Christmas Story, get the family out on a walk around town to look at store window decorations and holiday lights, or perhaps go for a fun ice skating outing.

 

    1. Track your weight and activity.
      The holiday bulge can creep up when you aren’t watching, and that’s why it’s important to monitor your calories, weight and activity to ensure you don’t slip up. Fitdigits’s iCardio App keeps your cardio in check by tracking calories burned during any cardio activity like walking, running or riding a bike. As a Fitdigits MVP member for less than $5 per month, you can set specific fitness goals, receive advanced heart-rate charts and training graphs, and much more. The data syncs with MyFitnessPal’s food journal and Fitbit’s step activity tracker for a complete overview of your all-day activity and nutrition, which will motivate you to make better food and fitness decisions.

 

    1. 10 minutes is all you need.
      A study published by the New York Times found that three 10-minute cardio intervals were just as effective as one 30-minute sweat session. Go for a 10-minute jog before work, complete 10 minutes of lunges and squats at lunch, and end the night with 10 minutes of push-ups and sit-ups. Splitting up your fitness sessions during the day ensures you keep burning calories throughout the day and works with any busy schedule.

 

    1. Challenge your buddies.
      Find a fitness buddy to help you stay on track. Working out with a friend or family member holds you accountable, whether it’s meeting up at the gym or at the outdoor track. During the holidays it’s easy to lose your fitness focus. Stay connected with your buddy through a friendly fitness competition. For instance, commit to a Calorie-Burn Challenge to see who can burn more calories through the end of the year. Track and share results using Fitdigits’s heart-rate monitor and keep each other motivated!

 

    1. Bring fitness with you.
      One of the biggest deterrents to working out when traveling during the holidays is not having access to a gym. Anticipate this obstacle and bring your fitness gear with you. Lightweight resistance bands, a jump rope and a laptop are all you need to get your sweat on whether you’re staying in a hotel room or your grandmother’s basement. You can access free fitness videos online at sites like fitness.com or BodyRock.TV and set your phone timer to ensure you get in a full 30 or 60-minute cardio session.

 

Written by Andrea Woroch

8 Fit Tips for Travelers

Along with dusting off the cobwebs on your favorite pair of shorts, Memorial Day weekend acts as the official harbinger of summer. Now that the weather has turned the corner, it is time to pack the bags and go for a vacation, because you deserve it!

However, Memorial Day also marks the beginning of swimsuit season, so how do you keep the tummy tight during vacation nights? With that in mind, here are 8 Fit Tips for Travelers.

  1. Workout at the Airport
    More and more airports around the world now have gyms for travelers. Before you travel, see if the airport you have a layover at has an accessible gym. Instead of hitting the bar for a cocktail, hit the treadmill to burn some calories. If your airport does not have a gym, use the airport as your own personal track and walk laps around the terminal.
  2. Pack an Easy To Travel With Workout Kit
    Find some space in your luggage for some exercise tools to allow you to workout under any condition. An example of some items are bands that you can use for strength moves, DVD for that motivational boost, the Fitdigits Saddle iPhone mount and a jump rope so you can do cardio right in your hotel room. Of course, don’t forget your sneakers!
  3. Book a Hotel That Offers a Way to Workout
    Book a hotel that offers a fitness center or a free pass to a local gym. Many hotels these days offer fitness gear to use in your hotel room as well, so check the website or call the front desk to inquire. You can also stream free workout videos using apps such as DailyBurn or on YouTube so you can workout right in your room.
  4. Get Your Workout Out of the Way
    Set your alarm clock for an hour earlier than you planned to wake up and get the workout in before the day gets going. Otherwise, you will run out of time and energy, while finding plenty of excuses to ditch the workout all together.
  5. Consider the 10/10/10 Workout.
    Whether you exercise for a full 30 minutes or split it up into three separate 10-minute bursts, you reap the same benefits, if not more, according to this article in the New York Times. So if you don’t have a full 30 minutes to an hour to workout, remember something is always better than nothing. Aim to squeeze in 3 ten-minute intervals of activities. Some examples are speed walking to pick up breakfast for the family, lunges and pushups before taking a shower, or jumping jacks or mountain climber intervals when you return from the day’s adventures.
  6. Plan an Active Activity
    Being a tourist can give you a workout as long as you plan it right. Choose activities that get you moving like a hike, bike ride and swim or just explore the city by foot. You never truly know a place until you get lost there, so go out for an aimless walk and enjoy the new scenery. Make sure to check with the front desk first about safe streets and areas to explore. Otherwise, opt to walk to destinations over driving or taking a taxi to fit in a workout when time is limited.
  7. Track Your Calories
    Fitdigits’s iCardio app will help you track calories burned during each activity like window shopping or a trail hike, this way you can plan your meals accordingly and not overindulge if you happened to be sedentary one day. Fitdigits syncs with the app MyFitnessPal, which allow you to track your caloric intake accurately.
  8. Scope Out a Fun Fitness Class at Your Destination
    For those who enjoy yoga, you may find a fun new twist on the class structure depending on your destination. Heading to the mountains means you may enjoy a mountainside morning flow class, while those headed to a lake cabin may get a chance to try yoga on a stand up paddleboard. Trying out these new types of workout classes gives you that sense of adventure you seek during your travels while still getting in a good sweat session. Groupon and LivingSocial are great sites to check for discounts on such classes.

What is FitRank?

Countless Fitdigits Crusaders constantly consider FitRank, a metric proudly presented in perpetuity on the Profile page. Your quest for truth ends here. You can easily change your FitRank or VO2 Max by tapping on the respective areas – they are tied though, so change one you change the other!

My Fitness in Profile

 

Fitdigits’s FitRank is a metric that is designed to take a persons’ VO2 Max, estimated by an Assessment or manual input if you know it from a Metabolic Assessment, and rank it on a scale of 1 to 100 based on your Age. We don’t give out more than a 100 – sorry! 100 is excellent, a 1 certainly could use improvement.

We used Polar’s VO2 Max tables – they have pulled them down since but standard tables are fairly common around the internet like:

http://www.topendsports.com/testing/norms/vo2max.htm
http://www.machars.net/v02max.htm
http://www.whyiexercise.com/VO2-Max.html

We went a bit further than these, however, and actually did a 1 to 100 allocation and again a year-by-year age allocation, so, for example, instead of Ages 18-25 having a “good” VO2 Max value of 52-60, we allocated the range of 52-60 over the years 18, 19, 20, etc.

We hope you enjoy the FitRank metric, and watch it go, as you get healthier, all the way to a perfect 100!

The 12 Days of Fitness Christmas

Twas 12 nights before Christmas, when all through the land
Not a person was exercising, no workouts were planned.
The ham was carved, candy eaten without care,
10 pounds later we complain life isn’t fair.

This holiday season, before you snuggle into your bed,
Make sure to have a Holiday plan in your head.
Fitdigits is sharing the year’s best fitness tips,
To help you avoid adding winter weight to your hips.

Like Fitdigits on Facebook for a Chance to Win a Bike Case!

December 13
12th Day- 12 Tips to Survive the Holiday Season

December 14
11th Day- 11 K Steps a Day

December 15
10th Day- 10 minute workouts, 3 times a day

December 16
9th Day- 9 Ways to Talk About Fitness

December 17
8th Day- 8 Reps, 3 Sets

December 18
7th Day- 7 Wonders of the Fitness World

December 19
6th Day- 6 Times a Day Leave Your Desk

December 20
5th Day- 5 Ways to Get Your Metabolism Moving

December 21
4th Day- 4 Stretches For After a Workout

December 22
3rd Day- 3 Workouts a Week

December 23
2nd Day- 2 Tools to Use With Fitdigits to Lose Weight

December 24
1st Day- 1 You

December 25
Merry Christmas!

Tell us what you have learned in 2013 by taking a brief Survey.