Even if your fridge doesn’t look dirty, chances are it’s harboring a lot of grime. According to the NSF, the veggie bin is one of the germiest places in the house. And the meat compartment isn’t far behind. 

Why is the fridge such a hotbed for bacteria? “Your refrigerator is one of the most frequently used appliances in the kitchen,” says Laura M. Ali, MS, RDN, a nutrition consultant and culinary nutritionist in Pittsburgh, PA. “It’s likely opened and closed multiple times daily by multiple people, which can mean germy hands on the door handle as well as on the food inside.” Factor in spills, leaks, and spoiled perishables and, well, you get the picture. 

But purging germs isn’t the only reason to give your fridge a cleanse. A clean, organized fridge makes cooking less stressful and can help reduce food waste. And it doesn’t have to be a major project, either. 

If you’d like a sparkling clean fridge with minimal effort, this guide can get you started.

Break it down. In a perfect world, we’d all have clean, shiny refrigerators. But really, who has time? Apparently, not many of us. Research reveals half of people only get around to the task two to four times a year. By comparison, the Academy of Nutrition and Dietetics recommends cleaning this appliance weekly. If that’s never going to happen, there is a better way. “When you don’t have time to devote to cleaning your entire fridge at once, break it into sections and do a little at a time,” says Ali. “Then, when you have a chance, tackle another section and repeat until the refrigerator is clean and organized.”

Get the right gear. Before diving in, you’ll want to have the correct supplies on hand. Although spritzing shelves with disinfectant might seem like a good strategy, food safety experts recommend sponging everything down with soap and water to avoid contaminating food. (Now’s also the perfect time to toss your germy old sponge and replace it with a pristine new one.) And don’t forget to grab a couple of clean dishcloths or a roll of paper towels to dry everything off. 

Think top to bottom. With all those shelves, drawers, and compartments, it can be tricky to know where to start. Ali recommends working vertically. “Start with the top shelf, unload it, and wipe the shelf and sides down,” she says. “Sort through the items you want to keep and what needs to go, then put the keepers back into the fridge.” If you notice any dribbles or drips on jars or bottles, give them a good wipe too.

Next up are drawers and door compartments. While it’s perfectly okay to sponge these down, it’s nice to remove them and give them a good scrub in the sink if you have a little extra time. Once everything is fresh and clean, dry it all off and pop an open box of baking soda on the top shelf to absorb odors. Then, wipe down the door handle, and you’re done! 

Prevention is everything. A little organization can do wonders for maintaining all your hard work. “To simplify cleaning in the future, invest in some clear plastic refrigerator bins to store yogurt, condiments, or other small items that tend to get lost,” says Ali. “It’s a lot easier to pull out a bin, empty it, and clean it than to clear out an entire shelf.” Clear bins also make it way easier to see what you have. Of course, there will be some items that don’t fit. Arrange these on shelves by size, stashing taller items in the back and smaller ones up front for better visibility.

While any time is a good time to spruce up a shelf or two, Ali is a big fan of tackling the job right before grocery shopping. That way, you can take stock of what you have, toss anything that’s spoiled or no longer needed, and replace any items that are running low. But if you’re super short on time, focus on the crisper. “Since this is where my fresh produce is stored, I want to make sure it’s clean, germ-free, and that nothing has spoiled,” says Ali. And who doesn’t have time for that?

The post The Complete Guide to Cleaning Out Your Fridge appeared first on Fitbit Blog.

Loving your Sense 2 or Versa 4? Good news, we’ve got even more in store for you with exciting, helpful features coming to our newest smartwatches from Google. Starting today, you can access Google Wallet and coming soon, Google Maps.¹ ²

As we continue to combine Fitbit’s expertise in health and fitness with the helpfulness of Google, these new additions to Sense 2 and Versa 4 will help you go through your day with ease by making payments seamless around the globe and getting turn-by-turn directions all on your wrist.³ 

Keep reading to learn more about the exciting update for new tools that can help you live a healthier, more active, and more productive life. 

Make payments seamless with Google Wallet

Beginning to roll out today, Google Wallet will join Fitbit Pay as a new payment option for Sense 2 and Versa 4 users, allowing you even more opportunities to go about your day hands-free. With just a tilt of your wrist, you can make speedy, secure, and contactless purchases without needing to pull out or bring your wallet.

Access your stored credit or debit cards with Google Wallet on Sense 2 and Versa 4 to pay for purchases everywhere Google Pay or contactless payments are accepted. With Google Pay, your real card information is never shared. You will be prompted to unlock your device with a pin whenever you put your watch on or right before the first transaction of the day, which will prevent others from making purchases if your device is ever lost or stolen. 

Simply tap the Google Wallet icon from the Fitbit app to set up your Google Wallet or to add credit or debit cards to your Wallet.²

Get turn-by-turn directions with Google Maps

What’s more convenient than getting real-time directions without pulling out your phone when you’re running late? Nothing, which is why for the first time we’ve brought Google Maps right to your wrist. The interactive on-screen view and turn-by-turn directions on your smartwatch will easily guide you to wherever you’re headed.

Whether you’re on a walk exploring a new city, want to take the fastest route to tonight’s holiday dinner, or just need reassurance that you’re headed in the right direction to your yoga class, Google Maps gives you reliable, real-time navigation so that you can explore your world more confidently.

To start Google Maps (coming soon to your Sense 2 or Versa 4), make sure Bluetooth is on and the Fitbit app is open on your phone. Then open Google Maps on your phone, enter your destination, and press start, turn-by-turn directions will automatically begin on your smartwatch. At the end of your navigation, you’ll see a summary of your stats that includes steps, Active Zone Minutes, heart rate, and more during your route.⁵

Fitbit Sense 2 and Versa 4 are available now for US $299.95 and $229.95, respectively.⁴ Head to Fitbit.com, Google Store, or select global retailers to get yours today.

¹ Coming soon.

² Participating bank coverage varies by region. Open loop transit supported only.

³ Data rates may apply. Google apps are not available in all countries or languages.

⁴ MSRP.

⁵ The Google Maps app needs to be open on your Fitbit device in order to receive turn by turn directions. Google Maps will not work if other apps are running.

The post Travel With Ease With Google Maps and Make Payments Seamless With Google Wallet on Sense 2 and Versa 4 appeared first on Fitbit Blog.

Roman Siromakha is a doer—when he isn’t teaching fitness classes, training a client, or taking photos, he’s cycling, playing beach volleyball, or taking his pup for a walk around Brooklyn. Roman moved to New York City from Ukraine at age 11 with his single mother who hoped for a better future there for her and her son. Roman says his mother is the person who taught him to always strive to be better and he credits Fitbit as one of the tools he uses to do exactly that.

Roman sought out Fitbit because he wanted to track his energy, and optimize his workouts and recovery. He explains, “Without data, you’re going by feel. You have a double shot espresso and you’re like, ‘I am ready to do anything.’ And then your body is like, ‘Uh, slow down, you slept four hours last night. You might not want to do that to yourself.’” 

Despite living in the city that never sleeps, Roman prioritizes his sleep above all else. He explains, “Sleep is when we recover, when we grow.” Within moments of waking up, he checks his Sleep Score to get insight into how he slept the night before. The score is based on heart rate, time spent awake, and restless, in addition to sleep stages, helping Roman to get a sense for trends in his sleep patterns. 

Next up, he checks his Daily Readiness Score—a score based on activity, sleep, and heart rate variability. “I build my day around those numbers,” he says when talking about deciding how hard to train every day. He’s a firm believer that recovery is as important as training, so if his score is on the lower side he’ll take a rest day, something that is admittedly hard for him to do. And on days when his Readiness Score is high (30 or above), he’ll go for a harder workout or a longer bike ride. He loves to bike outside of the city, crossing bridges to discover new parks, neighborhoods, and trails.

Cycling is so much more than exercise for Roman. “I go for a bike ride, come back and I can see things better, I can understand things, I can think more clearly.” He says that when he’s cycling he feels most creative. Coupled with the insights from his Fitbit Charge 5, Roman can tune in with himself more closely, coach clients more compassionately, and capture more magic moments on his bike and through his lens. 

The post See How Cyclist and Photographer Roman Siromakha Uses His Fitbit to Fuel His Fitness and Creativity appeared first on Fitbit Blog.

RECIPE BY LEANDRA ROUSE | PHOTOGRAPHY BY SAM EMMONS

A savory galette is a great addition to any holiday table. Not only is the dish impressive yet surprisingly easy to make. And who doesn’t like pie for dinner? 

Acorn squash main dishes are trending this holiday season for good reason: They add brightness to the table. Combining the sweetness of the squash and caramelized onions with juicy tanginess of the cherry tomatoes and creamy goat cheese gives a burst of flavor and color as temperatures cool. 

A galette is a rustic pie crust that can serve as an easy catchall recipe to turn just about any seasonal fruits or vegetables  into a filling meal or dessert. In this recipe we feature acorn squash, caramelized onions, and goat cheese. This combo pairs nicely with holiday flavors and squash is a vegetable people often plenty of. Other favorite winter toppings are patty pan squash, slow roasted tomatoes, or leeks and kale. And of course, plums, apples, and pears make for a great sweet galette. 

This crust is uncomplicated, using whole wheat and olive oil. It is wholesome and nutty, but still rich and flaky. When making a galette the crust is your first chance to infuse flavor into the dish. This version is simple and dairy-free, but you could build on the flavor and texture with additions such as cornmeal, dried herbs, or parmesan cheese. Plus, pre-roasting the squash gives the vegetables time to develop a deep rich sweetness.

INGREDIENTS: 

Parchment paper or silicone baking mat

For the crust:

1 cup (120g) whole-wheat flour

3/4 cup (95g) all-purpose flour, plus more for dusting

1 1/2 teaspoons (7 g)  salt

1/3 cup (80 ml) olive oil

1/3 cup (80ml) water

2 teaspoons (10 ml) red wine vinegar, divided

For the filling: 

1 acorn squash (approximately 1 lbs or 450 g), peeled, sliced into half moons 

2 tablespoons (30 ml) olive oil

1 teaspoon (5 g)  kosher (coarse) salt (divided during preparation)

1 teaspoon (5 g) fresh ground pepper (divided during preparation)

1 medium Vidalia (sweet) onion, sliced into rings

½ teaspoon (3 ml)  balsamic vinegar 

8 cherry tomatoes, halved 

1 tablespoon (15 g) Dijon mustard

6 tablespoons (85 g) of goat cheese

3 sprigs thyme, fresh    

INSTRUCTIONS: 

For the pie crust: Whisk the  flour and salt in a large bowl, add the olive oil and mix gently with a fork until crumbly. Slowly add the  water until it just combines to make a soft dough ball. Add the water in small amounts, you may not need all of it. Don’t over handle the dough as this will make it tough. Wrap the dough tightly in plastic wrap (food wrap) and refrigerate for at least 45 minutes. 

For the filling: Next preheat the oven to 375F (190C). Peel, deseed, and slice the acorn squash into ½ moons. Add to a large baking sheet with one tablespoon olive oil, ½ teaspoon of salt, and ½ teaspoon fresh ground pepper. Roast the squash for approximately 20 minutes, or until they can be pierced with a fork and are beginning to brown. Because they will bake again with the galette, it is better if they are firm   than overly soft. 

While the squash is roasting, heat the remaining one tablespoon of olive oil in a pan. Add the sliced onion to pan and cook over low heat. Cook slowly, making sure the onions do not stick to the pan. Continue, until the onions are a rich brown color, approximately 30 to 45 minutes. Sprinkle with salt about 10 minutes into the cooking process. (One trick to keeping the onions from drying out as they cook is to add a little water to the pan as needed.) At the end of the cooking process, add the balsamic vinegar to deglaze the pan and bring out some additional flavor to the onions.

For the galette: Once the dough is firm and the cooked ingredients are ready, preheat the oven to 400F (200C), and set racks in the middle position. Create a workspace on the counter by tearing a piece of parchment paper (greaseproof paper) the size of a baking sheet (oven tray). Place it on the counter and lightly dust with flour.

Unwrap the dough and place it on the paper. Sprinkle the dough with flour and roll into a round about 12 inches (30cm) wide. Transfer the paper with the rolled-out dough on it to a rimmed baking sheet (oven tray). 

First spread Dijon mustard evenly onto the dough, leaving a 1 ½ inch (4cm) border. Spoon the caramelized onions evenly over the mustard. Lay the squash half moons evenly over the onions. Drop small spoonfuls of goat cheese around the squash, and finally top it all with cherry tomatoes and a few thyme sprigs. Gently fold the edges of the dough over the filling, pleating it about every 2 inches (5cm).

Bake until the crust is firm and golden-brown, about 30 minutes. Let the galette cool for at least 5 to 10 minutes before serving. Garnish with the reserved thyme and serve warm, cut into wedges.

Makes 6 servings.

NUTRITION FACTS (PER SERVING): 

Calories 330

Protein 7 g

Total fat 19 g

Saturated fat 4 g

Cholesterol 5 mg

Carbs 34 g

Fiber 4 g

Total sugars 4 g

Added sugars 0 g

Sodium 1000 mg

The post Holiday Recipe: Acorn Squash Galette with Goat Cheese appeared first on Fitbit Blog.

What do babies, cats, and dogs have in common? They all love a big stretch after a deep snooze. Many people would agree that there are few things that feel better than stretching your body first thing in the morning. 

Whether you notice it or not, stretching is likely already a part of your wake-up routine and sometimes you may even do it subconsciously. This is called pandiculation, which is our bodies’ natural and automatic response to prolonged muscle contraction and is the act of involuntarily stretching and yawning when waking up or being sedentary for a long time.

“If you have ever seen a dog or baby stretch and yawn after a nap (and felt the urge to say “oooh big stretch”), you have seen pandiculation firsthand,” says Michelle Ditto, training development manager at Pure Barre. “The act of pandiculating is incredibly important to essentially ‘wake up’ the sensorimotor system prior to more voluntary movements, such as stumbling from your bed to the bathroom first thing.”

Below we dive deeper into pandiculation and the benefits of morning stretches. We’ve even got you covered on some simple stretches to get you started.

Why is it important to stretch in the morning? 

Pandiculation essentially occurs as “the automatic response we have to prevent too much tension in the muscles, which is important to maintain things like proper posture and breathing patterns,” says Ditto.

But what about voluntary stretching? Both pandiculation and voluntary, routine, and specific stretches for particular joints and muscles are crucial to overall mobility and health. Stretching is one way that your body keeps your fascia—or the connective tissue that surrounds your muscles, organs, and blood vessels—supple, flexible, and full of oxygen.

Furthermore, stretching increases blood flow to wake up sleepy limbs, preparing your body for all the activities of your day. Plus, many of us often end up sitting in front of a screen for long periods and stretching can provide some “lotion by way of motion.”

Whether involuntary or voluntary, stretching can reduce chronic back pain, increase range of motion, and decrease the risk of injury during exercise. Studies have even shown that stretching can decrease symptoms of anxiety and depression, induce feelings of calm, and release endorphins. 

“Taking moments throughout the day, and particularly upon waking, to focus purely on being in your body, in the moment, can have a domino effect on the rest of your day, and can act as a precursor to finding other opportunities throughout your day to move as well,” says Ditto. 

Simple stretches to try

After a night’s sleep, it’s normal to wake up with a certain degree of tightness as your body has been relatively static for hours, so a morning stretch can be like oil for your muscles and joints. 

“Before you even leave your bed, consider how you can add various stretches and movements, meeting your body where it’s at in that moment,” says Ditto. “Your bed can cushion you, support you, and ease you into the physicality your day demands.”

We asked Ditto to share some of her favorite stretches–keep reading to learn how to try them out yourself. 

Stretch #1. The “Good Morning Stretch”—extend your arms overhead, legs long on your bed.  Take a giant breath in through your nose, shrug your shoulders up, expand through the ribcage, reach through the tips of your fingers and toes. Exhale through your mouth and aim to fully release—shoulders shrugged away from ears, abdominal wall relaxed, ribcage connected, feet relaxed. Repeat as desired!

Want to go a step further? Consider your wrists and ankles, too. There are so many little muscles in our hands and feet that we often don’t think about! Remember, if you do any amount of typing, walking, standing, or cooking, these muscles are engaged consistently throughout the day. Give them  some love and attention in your stretches. Roll your wrists and ankles out as you expand. Hear a crack or two (or 12)? It’s totally normal. 

Stretch #2. You can do this one on your mattress! Flip over to your frontside body, hands under your shoulders. On an inhale, gently press up, keeping a soft bend in your elbows, neck in line with the rest of your spine (avoid “crunching” your neck by looking up, especially if this is a place you tend to feel tension upon waking). Exhale and slowly lower. Repeat as needed to feel long and strong through your frontside body. 

Stretch #3. Take a seat on the edge of your bed, feet over the side (if you have something to plant your feet on, like the lip of your bed frame, go for it).  Sit up in a tall, proud posture. Reach your right arm across your body, left hand to the outside of the arm, avoiding the elbow, drop your right shoulder out of your ear—hold for a breath. Reach your right arm up, bend your elbow, and reach between your shoulder blades, light touch to the upper arm with the left hand, then hold for a breath. Repeat with the left arm.

Place your hands by your sides, gently gaze up (avoid crunching the neck—aim to feel long through the spine), then gaze down, chin towards chest (avoid rounding the upper back). Repeat as needed. 

Look forward, reach your right arm up, then reach for your opposite left ear (like your arm is draped over your head), Apply gentle pressure as you tilt your head to the side, right ear toward right shoulder. Roll your left shoulder down and back, then hold for a breath. Slowly look down toward your right knee. Come back to center and repeat with the left arm. 

Look forward, clasp your hands behind your back, palms together, roll your shoulders down and back as you lift your arms up, proud chest. Hold for a breath. 

Stretch #4. Bend your knees, feet flat on your mattress, hip width apart. Cross your right ankle over your left knee. Thread your hands underneath your left thigh. Gently pull your legs towards you, keeping your right hip open, feet flexed. Hold for a few breaths, focusing on keeping your lower back and shoulders released into the mattress. Come back to neutral, both feet on the mattress, and repeat on the left side.

Stretch #5. Extend your legs straight up to the ceiling, flex your feet. If it is available to you, grab behind your calves or thighs, and slowly pull your legs toward you. Aim to keep your lower back on your bed. Hold for two deep breaths. Bend your knees outside your ribcage (think knees toward your armpits). If it is available to you, hook two fingers around your big toes, or grab for the edges of your feet for a bit deeper stretch. Again, focus on keeping your back on the bed, shoulders released out of your ears. You can even add a bit of a rock from side to side.

The post What is Pandiculation and Why You Should Always Stretch in The Morning appeared first on Fitbit Blog.

Sleep is a beautiful thing. From the moment your eyes roll back at night to the very second you wake up in the morning, your brain goes through different stages of sleep that are pivotal to your health. While each stage of sleep is essential, the king is REM sleep. REM stands for rapid eye movement; as the name states, your eyes move rapidly, back and forth under your lids. 

What is REM sleep, and why is it important?

In REM sleep, your brain actively consolidates memory, improves cognitive performance, and plays out your wildest, most vivid dreams. Your blood pressure and breathing increase, but your muscles become relaxed, almost in a paralyzed state, to protect you from acting your dreams out. “REM sleep helps to regulate emotions and process emotional memories,” says Dr. Angela Holliday-Bell, physician, certified sleep specialist, and sleep coach at The Solution is Sleep. “During REM sleep, the amygdala, which is the emotional control center, communicates with the hippocampus to modulate and regulate emotional stimuli during the day.” Overall, REM is significant for healthy mental function and maintaining the stability of your emotions.

How does REM sleep help you process your emotions?

A recent study was done at the University of Bern and the University Hospital Bern in Switzerland to investigate how the process works. The researchers tested mice’s brains during REM, non-REM sleep, and wakefulness. The aim was to understand why the front of the brain, the cerebral cortex, condensed emotions when awake and not during REM sleep. And one thing to note about REM sleep is it’s a very active state, so this was puzzling.

What the researchers found cracked the code. They discovered  the dendrites acted as little gatekeepers as they prevented negative emotions from being stored during REM sleep. As you may already know, negative emotions are directly linked to emotional distress in the brain and body. Let’s briefly examine dendrites and why they are crucial during REM sleep.

Why are dendrites necessary for emotional processing during REM sleep?

You are constantly interchanging emotions throughout the day as external and internal stimuli trigger their release. Neurons, a part of your nervous system, receive the information and send it to the brain for processing. Each neuron has three parts—dendrite, cell body, and axon. 

The dendrite receives information and carries it to the cell body, while the axon carries it away. But according to the research, during REM sleep, the dendrites receive and store the emotional messages but don’t send them to the axons for further communication. 

This is believed to be a safety tactic, as the dendrites blocked any harmful messages from being sent out. The findings from this study gave a deeper insight and understanding of REM sleep and how it connects to emotional health. 

How are your emotions affected if you don’t get enough REM sleep?

If you’re not getting enough snooze time, it can wreak havoc on your emotional health. “Insufficient REM sleep increases sensitivity to stressful stimuli or events,” says Dr. Holliday-Bell. You are more likely to be irritable, anxious, and emotionally unstable—not to mention having difficulty concentrating and remembering things. It’s no fun feeling groggy throughout the day due to poor-quality sleep.

According to The National Sleep Foundation, sleep deprivation can weaken your immune system and lessen your ability to create new healthy cells. It’s worth mentioning that less than six hours of sleep each night increases your risk for chronic illnesses such as diabetes, cardiovascular disease, and other sleep disorders. 

Suppose your thoughts and emotions are keeping you wide awake. In that case, you can try journaling before bed or even listening to a guided meditation which can help you filter and release your emotional burden. Find other tips on getting better Zzz’s here.                                                                                                                                                                             

How is REM sleep beneficial to your emotions?

“Getting sufficient REM sleep helps us better process and control our emotions during the day,” says Dr. Holliday-Bell. A sweet spot between 6 to 9 hours of sleep each night will do wonders for the mind and body. 

Some key benefits are fewer mood swings, improved cognitive function, and better memory retention. So, if you’re having a tough day and your anxiety is through the roof, getting enough REM sleep can help your brain filter and consolidate your emotional memories separating those that are harmful from the ones that aren’t. This is why you wake up more energized and renewed after a good night’s rest, as your body and mind restore themselves.

How to get better quality REM sleep at night

“There is no way to target an increase in REM sleep specifically,” says Dr. Holliday-Bell. “However, increasing total sleep quality and quantity can help to improve REM sleep.” Identifying sleep inhibitors within your environment and removing them before bedtime also plays a key role. So keep screens that give off blue light from the bedroom during sleep or turn them off. “Alcohol and caffeine can lead to some REM suppression,” she adds, so it’s best to avoid them before bedtime.

Here are some additional tips Dr. Holliday-Bell recommends that will help you spend enough time in REM sleep:

Keeping a consistent sleep schedule helps reinforce the circadian rhythm. Going to bed around the same time each night will create a healthy, consistent pattern that helps your body wind down. This type of  routine can make falling and staying asleep a breeze.

Getting natural sunlight during the day. Sunlight helps to regulate the serotonin and melatonin cycle. Melatonin, released at night, enables you to fall and stay asleep longer, thus improving the amount of time spent in REM sleep.

Getting 30 to 60 minutes of exercise daily. Exercise helps balance your emotions and relieves mental stress, contributing to healthy sleep. Whether it’s going for a jog or climbing the stairs, ensure you’re getting movement into your day.

The post Why REM Sleep is Critical to Your Emotional Health appeared first on Fitbit Blog.

People are motivated by different things and in different ways; what motivates you could have zero effect on your partner, friend, or colleague—and vice versa. So, if you want to harness motivation to get things done (including becoming a healthier person!), you need what specifically motivates you and how you specifically are motivated.

But how, exactly, do you do that? Let’s take a look at how to identify your personal motivation style—and how to use it to improve your health and fitness:

What are the different motivation styles?

As mentioned, there are a variety of motivation styles, including:

Extrinsic motivation. “Extrinsic motivation comes from outside of us,” says sports and performance psychologist Dr. Haley Perlus. This means external factors—like external pressures or the desire for recognition, praise, or acceptance—are going to motivate you to take action. For example, if you’re trying to start a new running routine, you might be motivated by joining a running group; knowing that your new running buddies are waiting for you to go on a run can help you get motivated to lace up your shoes and hit the pavement.

Intrinsic motivation. On the other hand, “intrinsic motivation is when one is motivated by internal sources,” says Perlus. This means you inspire yourself to get things done—for example, you are driven by things that make you happy, make you feel good, you enjoy the challenge, or they align with your personal values.

So, if you have an intrinsic style and are trying to get into the habit of running, you might be motivated by how good you feel after a morning run. Just knowing how good you’re going to feel is enough to get you up and running when your alarm goes off.

Introjected motivation. Introjected motivation is similar to intrinsic motivation in that it comes from inside yourself—but it’s a different type of motivation. “Introjected motivation comes from within, but instead of doing tasks with pleasure or passion, it’s with the pressure to perform,” says Perlus.

This means you’re more likely to be motivated out of an internal pressure to achieve your goal, as well as a desire to avoid the guilt you’ll feel if you don’t complete it. You may have set a goal for yourself to complete a 10K by the end of the year—and the thought of not hitting that goal (and how terrible you’ll feel if you don’t hit it) is what’s most likely to motivate you to stick to a regular running schedule.

Identified motivation. One more motivation style worth noting is identified motivation—and it’s a bit different from the others. “Identified motivation is activated when a person knows that something needs to be done—but they have not decided to do anything about it,” says Perlus. “This powerful form of…motivation can prepare the person to act.”

This means you may have accepted that you want to start running, but aren’t quite ready to lace up your shoes and go. Instead, you harness your motivation to create a plan around becoming a regular runner. You might try researching potential running routes, finding the right running shoes for your feet, or looking into common running injuries and how to avoid them.

How to identify your motivation style…

If you need help identifying your personal motivation style, “the first step that you should take is to think about the most challenging situation you’ve experienced,” says Perlus.

Once you’ve identified a challenge you’ve experienced (and overcome), Perlus suggests asking yourself specific questions about how you were able to navigate that challenge, including:

How did the situation make you feel?What brought you to how you were going to handle and resolve the conflict?How did you overcome your conflict?

Once you’ve thought about how you overcome a major challenge, it’s time to switch gears and start thinking about your accomplishments. “Reflect on a few of your most significant accomplishments,” says Perlus.

Again, Perlus suggests digging into the “how” behind your accomplishments, including:

How were you able to achieve this?How were you able to meet these set goals?What motivated you to tackle such a goal?

Your answers to these questions should help you identify what motivates you to overcome challenging situations and hit your goals. “You can then use this knowledge to motivate you in the future while assessing what specific motivational style works for you,” says Perlus.

…and use it to improve your health and fitness

You know the different motivation styles. You know how to determine what motivates you and how you, specifically, are motivated—both to overcome challenges and to achieve your goals.

So how do you use that information to improve your health and fitness?

If you have an extrinsic motivation style, try enlisting an accountability partner. Knowing that there is someone else who is invested in your health and fitness—and checking in on your progress—can give you the boost of motivation you need to follow through on your health and fitness goals.

For example, you might have a weekly check-in with your accountability partner to talk about how you progressed towards your health and fitness goals the previous week—and what goals you’re working towards the following week. Or, you can make plans to meet your partner for workouts or other healthy activities.

If you have an intrinsic motivation style, make a list of what health and wellness practices make you feel the happiest. Try making a list of the health and wellness practices that make you feel like your healthiest, happiest self, as well as the benefits you receive from these practices. 

You might love the endorphin rush you get after a challenging bike ride, the zen you feel after a yoga class, or how strong your body feels when you incorporate a variety of fruits and veggies in your diet.

Taking the time to write out this list will remind you of all of the benefits you reap from your health and wellness routine—and knowing how good you’re going to feel should give you the motivation you need to stick to your routine.

If you have an introjected motivation style, make a list of all the negative health outcomes you want to avoid. You may want to make a different kind of list—one of the negative health outcomes you want to avoid.

For example, your list might include items like “if I don’t stretch every day, I will have limited mobility and increased pain,” or “If I don’t run three times a week, I won’t be prepared for the half-marathon I signed up for—and will feel bad for not finishing a goal I set for myself.”

Focusing on the negative may not feel fun, but if you have an introjected motivation style, reminding yourself of how you’ll feel if you don’t hit your wellness goals or stick to your health and wellness routine can be the kick you need to take consistent action.

If you have an identified motivation style, start working on a health and wellness plan. Start researching what health and fitness activities might feel good to you. Do you want to start a regular strength training routine—or does training for a triathlon feel like a better challenge? Do you want to start learning how to cook healthier food choices for you and your family—or does enlisting the help of a nutritionist or meal planner feel like it would be easier?

Once you’ve identified some changes you want to make to your health and fitness routine, start researching how you can make those changes a reality. Once your plan starts to come together, you’ll find the motivation to move from identifying what needs to change to actually being ready to make those changes for yourself.

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The secret to making great okra is to roast it until fragrant and a golden brown. This recipe does that and has a sweet nutty topper that makes it a fantastic side dish for any holiday table. 

Okra is a nutritional powerhouse with high levels of vitamins K, folate, and potassium as well as antioxidants and fiber to nourish your body. Okra is cherished in the flavorful cuisines of West Africa, Ethiopia, South Asia and the American South and chefs have been increasingly introducing it into restaurant menus. Wow your guests with the great flavor of this delicious roasted vegetable served here as a side with scallions, dates and pecans. 

Okra is also known as Lady Fingers, is from the mallow family, is a green seed pod with a slightly fuzzy exterior. It is best eaten cooked, where its fuzzy, prickly texture transforms into silken custard in consistency.  It is very simple to prepare, just slice the tops and tips off and cook, careful not to overcook. 

This gem of a recipe, our testers loved the sweet and salty combination so much they devoured a double batch in one sitting. This dish will definitely be showing up on our holiday table this year. 

INGREDIENTS: 

1 lbs okra, ends and stems removed

2 tablespoons olive oil 

½  teaspoon kosher salt 

2 bunches scallions, trimmed and finely chopped 

4 Medjool dates, pits removed and thinly sliced into strips

¼ cup toasted pecans, roughly chopped

INSTRUCTIONS: 

Preheat the oven to 400 degrees. Rinse the okra thoroughly, pat dry, and trim off the ends and stems. Add the okra to a baking sheet and drizzle with one tablespoon of olive oil and half teaspoon salt. Toss to coat, and then arrange them on a sheet so that they don’t overlap. Roast in the oven for about 20 minutes—the okra should be tender and deeply golden brown but not falling apart.

Meanwhile, prepare the topping. In a medium saute pan over medium-high heat, warm the remaining olive oil over a medium heat. Add the chopped scallions, a pinch of salt, and cook to soften, about one to two minutes. Add the sliced dates and chopped pecans and cook to warm through, another one to two minutes more.

When the okra have finished roasting, arrange them on a plate and ladle the date topping over top. 

Makes 6 servings.

NUTRITION FACTS (PER SERVING): 

Calories 110

Protein 2 g

Total fat 8 g

Saturated fat 1 g

Cholesterol 0 mg

Carbs 10 g

Fiber 3 g

Total sugars 7 g 

Added sugars 0 g 

Sodium 170 mg

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Fitbit is always looking for ways to help users sleep better. You may already be aware of some ways your Fitbit can help you get a better night’s rest, especially if you regularly check your Sleep Score, but did you know that we’ve dialed even deeper into sleep insights to help you understand your sleep health in a whole new way? 

The personalized Sleep Profile with Fitbit Premium goes beyond nightly tracking to analyze your sleep over a month-long period. It consists of three components: your monthly sleep analysis based on 10 key sleep metrics, education and guidance, and your Sleep Animal. Curious about how Fitbit researchers went about creating this important new feature? Keep reading to learn more—direct from the source.

We chatted with Karla Gleichauf, a research scientist on the Consumer Health Research Team, which leverages Fitbit biometric data to help users sleep better. Her recent work includes studies on population trends in sleep and health outcomes, in addition to inventing and developing the Sleep Profile. As a Fitbitter with nearly 7 years under her belt, Karla has worked in several research areas including physical activity, diabetes, and now sleep. Prior to Fitbit, Karla got a PhD from Stanford in Environmental Fluid Mechanics, working on boats in coastal environments and modeling their flows. Karla has gone from working with sensors in the water to sensors on the wrist.

Where did the idea for Sleep Profile come from?

KARLA: We wanted to help users learn about their sleeping patterns and understand how they could sleep better. This meant developing an experience that assessed users’ sleep health with their Fitbit data. Healthy sleep is not the absence of sleep problems but instead, it promotes physical and mental well-being, and is associated with positive health outcomes. 

If we could measure users’ sleep health, we also had the opportunity to see if there were distinct sleeper types, a question that is an active area of research in sleep science. We thought that telling a user about their sleeper type would be a fun, approachable, and nonjudgmental way to learn about their sleep. It would also provide a benchmark of people who sleep like them. With Sleep Profile, we’re able to provide scientific rigor packaged in a delightful way, to provide insight and guidance to users.

Why is Fitbit well positioned to take on this challenge?

Fitbit has been pioneering sleep tracking since 2009, including metrics like Sleep Score to help users get a more granular look at their overall sleep, and incorporating tips for how to become more rested and recharged. Using a Fitbit to track sleep has key advantages, even over a sleep lab. For one thing, you can see a holistic view of sleep metrics dating as far back as you’d like. Thanks to Fitbit’s history, and the prevalence of devices, we set about analyzing 22 billion hours of sleep data.

What were some challenges the team faced?

There is no phenotyping in literature that is inclusive of data we capture at Fitbit. Aside from familiar sleep patterns—like night owls and morning larks—there aren’t universally accepted healthy sleeping patterns that we could reference, so we turned to the data to see if we could find distinct patterns.This was a cross functional effort with people from Google and Fitbit’s data visualization, Product, Design, User Research (UXR), Clinical, and Research & Development teams. 

How did the team set about characterizing sleep?

Fitbit researchers initially engineered thousands of features inspired by academic research and observations made with Fitbit’s largest longitudinal sleep dataset available. For example, we developed several metrics describing a user’s difficulty falling asleep, such as a user’s probability of a wake event in the first hour of sleep, and the time it takes them to reach “sound” sleep, inspired by sleep literature’s latency to persistent sleep. We also developed features characterizing sleep architecture, such as average sleep cycle length and how long it takes you to get to various stages of sleep. 

We then reduced the features down to the most important using unsupervised machine learning and statistical techniques. We experimented with dividing the population into subpopulations, discovering that there were 6 sleeper type clusters. We then investigated what characteristics were most related to each sleep cluster, and worked with sleep experts in house (sleep neurologist, clinicians, and researchers) and in academia (such as Dr. Michael Grandner and Dr. Allison Siebern, as well as Dr. Logan Schneider) to define which metrics were most important to getting better sleep. We ultimately landed on 10 longitudinal sleep features in the “Monthly Sleep Analysis.”

Five of these metrics are entirely new to Fitbit, which describe users’ sleep habits (sleep schedule variability, days with naps), sleep maintenance (nights with long awakenings, sleep stability), and sleep onset (time before sound sleep).

What did the team discover?

We were surprised to find that a higher occurrence of short awakenings, which are 30 seconds or longer, were associated with better health and fitness, such as lower BMI, lower RHR, and higher active minutes. We discovered that awakenings three minutes or longer was the threshold for when health outcomes began to turn more negative. In addition, we found that there are 6 distinct sleeper types. The most common sleeper type, the Giraffe, tends to not get a lot of sleep but sleep solidly when they do. The least common sleeper type, Dolphin, typically goes to bed at variable times, they sometimes have long awakenings, and they take naps more often than most.  

How did you turn the learnings into sleep animals?

Once we identified the sleeper types, we had to decide: what is the appropriate metaphor? How do we convey metaphors in a culturally sensitive way in a globally available product? We tested animals versus other options and decided that animals were the most relatable. Then, we had to figure out which animals to use. Our UXR team spoke to academics and experts in spokescharacters, animism, totemism, and animal sleep patterns. 

Did you know?

The animal with the highest proportion of women is the Tortoise, who tends to fall asleep more slowly and get a reasonable amount of sleep overall.The sleep animal with the oldest users is the Hedgehog, who typically gets lower amounts of deep and REM sleep. The Hedgehog also has the highest proportion of men.The most common sleeper type is the Giraffe, who tends to not get a lot of sleep but sleep solidly when they do.The least common sleeper type is the Dolphin, who typically goes to bed at variable times; they sometimes have long awakenings, and they take naps more often than most.  

What can users do with this information?

Users may learn how to sleep better from their Sleep Profile. Your Sleep Animal highlights overall trends in your sleep and can help you understand how you sleep relative to others. Your Monthly Sleep Analysis assesses the 10 dimensions of your sleep health and shows you areas of sleep that you’ve been doing well and areas you could improve.

For instance, last month my Sleep Animal was a Giraffe because I tended to go to bed late, get less sleep than most users, but did not have much time spent awake. My Monthly Sleep Analysis showed that my “Sleep Start Time” and “Sleep Schedule Variability” were higher than the ideal range, highlighting that these were the areas I could improve.

Fitbit continues to innovate in sleep tracking. From research, design and beyond, we see sleep as one part of a broader set of health and wellness patterns. The amount or timing of exercise affects sleep, nutrition interacts with sleep quality, long-term changes to daily habits can affect key sleep metrics, and Fitbit helps bring all those areas together to help our users live their best lives.

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