Category: Health & Fitness

Win a New Heart Rate Monitor Watch from Dakota Watch Company – Review

While smartwatches like the Apple Watch may be getting all the attention lately, the hefty price and complexity of these devices makes them “not ready for prime time” for most people, let alone cash-strapped teens. One feature that many of these watches carry is a heart rate monitor, a valuable tool for anyone looking for better health through exercise.

What does a heart rate monitor do? It measures how fast or slow your heart is beating. Why is this important? Because it helps you adjust your activity level to maintain your heart rate in the right range when exercising, which can be important for getting the maximum results without overdoing it. You can read more about the science behind this here.

While the Dakota Heart Rate Monitor won’t talk to you like Siri does, or tell you if you have any text messages, it does do one thing very well: measure your heart rate. We are GIVING ONE AWAY to one lucky winner…but first let’s take a look at some of the pros and cons.dakota

Operation is simple. Just wear the watch, and touch the two big sensors on the face with your index and middle fingers. Within a few seconds, your heart rate will be displayed, and you can record this information in one of 16 memory slots if you want.

We tested a review watch sent to us, and can say it works well and is accurate. While it is marketed as a heart rate monitor, we would say it is really an all-in-one sports watch. At first, the number of features and modes was a bit overwhelming, but reading the manual for a few minutes cleared everything up. Here are some of those features:

  • 12/24 hour time modes
  • Dual time (ability to quickly switch between two time zones)
  • Countdown timer
  • Stopwatch with Lap timer
  • Alarm
  • Ability to store heart rate and lap times
  • Exercise mode, which helps you calculate the cumulative calorie consumption and fat burned for workouts
  • Personalization with gender, age, weight, height, target calorie consumption, resting heart rate and upper heart rate
  • Backlight
  • Water resistant to 330 feet
  • Anti-static and shock proof 42mm case

Here are some of the cons. Its got somewhat of an 1980s-1990s styling, with some old-school LCD digits and neon accents. If you are into that retro look however, you might find this appealing. Also, the list price of $49.95, while way more affordable than any smartwatch on the market, seems a bit high for the style of this watch. But I guess if you wanted to just make a fashion statement, you probably wouldn’t be looking for a heart rate monitor, right? The last little thing is that you really need to keep your manual handy. There are lots of modes, and remembering how to operate each function takes some time–it’s not a device you just pick up and start using immediately.

Other than those minor things, we recommend this watch for anyone looking for a durable, accurate sports watch with built-in heart monitor. To find out more, visit Dakota Watch Company.

GIVEAWAY!

We are giving away one Dakota Watch Company Heart Rate Monitor!

How to enter:

1. Follow @teenswannaknow on Instagram
2. Post a pic of your favorite exercise. You can enter more than once and increase your chances of winning–each different picture counts as an entry!
3. Mention @teenswannaknow in your description and use the hashtag #TWKgiveaway in each picture posted
4. Winner will be DM’d once selected, and must reply within 48 hours with a mailing address
5. Contest open only to those residing within the United States, as we will only ship to US addresses.

We will pick one random winner from all entries received by 11:59 PM on Thursday July 2nd, 2015. SIMPLE! We’ll also follow you back if you enter and follow all the rules.

Autumn Calabrese’s Fitness Tips and 21 Day Fix Extreme – Interview with Teens Wanna Know

Teens seeking to get in shape know how tough it can be to stay committed to a program until you see results. Even if you stick with the workouts, it is easy to lose the fitness game by eating too much of the wrong types of foods, which slow your gains and can discourage even the most dedicated exercisers.

Autumn Calabrese solved this problem for countless people through her best-selling and highly effective workout/diet plan called 21 Day Fix, available through Beachbody.com. What makes the program so appealing is that it requires only 30 minutes a day of exercise for three weeks, and you get to eat so much food that you will never starve — although the diet will take some getting used to if you have never eaten a lot of fruits and veggies before or are addicted to carbs.

Fortunately, Autumn designed system of color-coded containers to measure your food and help you hit the right ratio of protein, carbs, and fats for maximum results.

On February 2, Autumn’s latest program, 21 Day Fix Extreme is being released…and this one promises to take your fitness to the next level.

We got the chance to ask Autumn a few questions while she was on a short vacation…scroll down for the Q&A where she reveals just what she eats personally and how long her daily workouts last — prepare to be motivated!

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Hello Autumn, nice to meet you. Tell us what motivated you to become involved in the world of fitness?

Fitness has always been a part of my life. I grew up dancing and went on to major in dance in college. I enjoy being active and never wanted to sit at a desk all day. I also really enjoy helping/teaching people to lead healthy lives. Fitness is a perfect fit for me.

Your 21 Day Fix program is Beachbody’s #1 selling weight-loss program to date. What has been the most satisfying part about having created such an impactful product?

Having the #1 selling weight-loss program is great, but helping people is the best part.

I have received several emails from people saying they previously had eating disorders and after doing 21 Day Fix they are no longer afraid of food. They now understand what to eat and when and feel healthy and in control.

That is an unbelievably amazing feeling!

And now you have your new product, 21 Day Fix Extreme. What are the major differences between this and the original?

21 Day Fix is a program for everyone of all fitness levels, it teaches proper portion sizes but still allows some treats and “cheats” The workouts are 30 minutes and there is a modifier so even someone who has never worked out before can keep up and have fantastic results.

21 Day Fix Extreme is taking it to the next level. The portion control is still there but the nutrition is laser focused, no more treats or “cheats.

I’ve stepped up the intensity on the workouts as well. They are still only 30 minutes and there is still a modifier to follow but this is no a program for beginners. Its dialed in and focused; its for people who like intensity — but its only 21 days. You can do anything for 21 days!

Click picture to see the product on Amazon

You are in fabulous shape. How many hours a day do you work out (be honest!)

Being honest I workout for about an hour and 15 minutes a day unless I am prepping for a fitness competition. If I’m getting ready to compete then its closer to 2 hours a day. I enjoy working out so I like to make my workouts a little longer.

I know most people don’t have that kind of time for a workout that is why I design my programs to be 30 minutes. You push for 30 minutes, get in, get out and get on with your day.

What does your diet consist of typically…and do you use the little color-colored containers yourself?

I do use the color-coded containers, not every day at every meal because I can eyeball my portions sizes pretty well but I do still use them to make sure I’m staying on track.

My diet consists of lean proteins like eggs, chicken, turkey and the occasional steak, healthy carbohydrates like steel cut oatmeal, sweet potatoes, brown rice, lots of veggies, fruit, a little healthy fat like avocado, almonds, coconut oil or peanut butter and a LOT of water.

What is the biggest fitness or nutrition challenge you have had to personally overcome, and how did you do it?

I have a bulging disk in my lower spine. It doesn’t bother me often but when it does it puts me out of commission for almost 2 weeks. I’ve learned how to workout smart and not aggravate it.

I make sure I warm up before every workout, stretch at the end of every workout, get plenty of rest and most importantly: listen to my body. If it starts to bother me I take it easy for a few days to make sure it doesn’t completely slip out of place.

Of all the people you have helped through your work, are there any stories which stand out in your mind?

There have been a lot of the last 12 years. My very best friend was once a client of mine. I started training her when she was pregnant with her second child.

There was a person in the original 21 Day Fix test group that I got to know very well. She had a very tough story of domestic abuse, I watched her get stronger both physically and emotionally through my program and ultimately change her life. She lost 100 lbs in 11 rounds of 21 Day Fix. That’s a pretty great one.

If you could travel back in time and give ONE piece of advice to your teen self, what would it be?

Just believe. Everything happens for a reason.

All of those doors that are going to slam in your face will ultimately lead you to the exact place you are supposed to be, so for now, smile and enjoy the journey.

What is coming up next for you?

There are a lot of new things in the works, I can’t talk about all of them just yet. For now my focus is the launch of 21 Day Fix Extreme. I’m so excited to give this program to people.

Anything else we should know?

I always say if its important to you you will make time, if not you will make an excuse.

Life is busy for me, I’m a single mom trying to navigate my way through this crazy, awesome new life but I’ll always make time for my son and for my health.

Could you send us a selfie of whatever you are doing right now, like hugging your pet, throwing up a peace sign, just chillaxing, whatever? We like to keep it real!

The selfie attached is me sitting working in the lobby at the Westin Snowmass, I’m here with my son Dominic to celebrate his 6th birthday. He’s in a snowboarding lesson and I’m working 🙂
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Even with little-to-no makeup and pulling mommy duty, Autumn still looks amazing!

Follow Autumn on social media:

https://www.facebook.com/autumncalabresefitness
https://twitter.com/AutumnCalabrese
http://instagram.com/autumncalabrese
https://www.youtube.com/user/AutumnFitness


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Teen Gym Etiquette – Do’s and Dont’s

Its the beginning of a new year, and you know what that means: NEW YEARS RESOLUTIONS! Yay!

This means a lot of teens are going to start heading to the gym to work on their fitness goals. Like anywhere else, there are certain things you just don’t do when working out, which you might not be aware of. So, to help you avoid embarrasing yourself when you are “tryna get swole,” we have some tips here from Diane Gottsman, national etiquette expert and owner of The Protocol School of Texas.

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We tryna get swole
  1. Do dress appropriately.  Wearing the appropriate workout attire means you’ll feel your best and get a better workout. If you are wearing too baggy clothing you will be distracted by your clothes catching on a weight. Too revealing is distracting, and comes across as a bit desperate for attention. Neither are good starts to a great workout.
  2. Don’t drop the weights.  If you’re strong enough to get them over your head, you’re strong enough to get them back down to the ground in a safe location so others don’t trip over them. In other words, put away your “toys” after you play with them by re-racking the weights after using them.
  3. Don’t save a machine. If your friend is getting a drink of water, that’s one thing. But, putting your towel on the treadmill to “save” it for someone that may or may not show up is impolite. Share the equipment and allow other guests to work in with you.  If there is a time limit on a machine, get off and move on when your time is up.
  4. Do mind your own business. Giving unsolicited advice may be taken with appreciation or a grain of salt.  Unless someone is in danger of hurting himself or herself, keep your instruction and step-by-step tutorials to yourself.
  5. Don’t stare.  Overtly checking someone out is nothing short of creepy. Equally off-putting is watching someone check themselves out in the mirrors as they make their way through the gym and back to the locker room. You look the same in every mirror!
  6. Don’t sing. When listening to your favorite music with your ear buds securely in place, remember you are probably singing along at a louder decibel (or two) than you may think.
  7. Do wipe down the machine before moving on. Preferably not the same towel you use to wipe your face and body. It’s worth investing in a pack of fitness towels with a germ shield. Use the disinfectant the gym provides specifically for this purpose.
  8. Do back up. Respect other people’s personal space and take a step back while waiting for the weights or machine. If someone is stretching before a class, or has placed their mat down for yoga, move your mat over so the other person has room to move freely without hitting you in the head with their foot.
  9. Don’t use the pool as your shower. Soap and water are still your best option. And please, whatever you do, don’t forget deodorant.  It’s better to smell fresh as a daisy, rather than stale as an ashtray.  On the other hand, don’t over use the cologne or scented lotion.  Just come in smelling clean.
  10. Don’t spit in the sink. Guys…don’t even think about spitting in the shower, water fountain or sink. And, keep your gum in your mouth until you find a trash can.  The water fountain is not the place to leave it behind.
  11. Do leave your cell phone in your gym bag (safely locked up in the locker room). Don’t carry your cell phone around with you while you lift weights or put it on the side of the basketball court while you play a quick game and then complain when it turns up missing or stolen.

And, a few of Diane’s etiquette tips for the outdoor exercise enthusiast:

  1. Stay on track.  If you are using a public area to run, bike, or jog, but want to take a shortcut back, resist the urge to hop someone’s fence or bike across the golf course. Also steer clear of areas that are close to children, or even remotely populated when you feel the immediate need to relieve yourself and can’t wait another moment.

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    Any kids around here? Oh, thank god….
  2. Plan for dusk and dawn.  It might be more convenient to take your daily run in the early morning or late night hours but keep in mind the limited visibility of oncoming traffic. Wear reflective clothing and use reflectors if you plan a midnight bike ride (which I advise against for safety reasons). Don’t forget to wear your bike helmet, and include a reflector or light.
  3. Obey traffic laws and be respectful of drivers and pedestrians.  Utilize all pedestrian crossings and stop at stop signs if you are on a recreational vehicle. Keep in mind that you are responsible for other people’s safety as much as they are responsible for yours. Don’t surprise a walker from behind, or expect a driver to veer off the road to accommodate you.
  4. Clean up after your pet. If your exercise routine includes a jog or walk with your dog, bring along some plastic bags for your dog’s waste.
  5. Walk single file. If you are walking with a group of people, when you see someone walking toward you, allow them to pass by doubling up or walking single file, rather than making them step off onto the grass to allow your entire group to stay together. It’s really very rude!
  6. No littering. Those plastic water bottles won’t throw themselves away and dropping one on the side of the road or in someone’s yard and committing to circle back and pick it up never happens.
  7. Dress in layers. There may be a chill in the air when you leave the house but you will quickly warm up when you start moving. Peeling layers off is better than quitting because you are too hot too soon. Guys, when you don’t have an extra layer to shed, keep your T-shirt on and remember what you look like bare-chested, carrying around that extra 30 pounds from the holidays.

Thanks Diane!

Diane specializes in executive leadership and etiquette training, with clients ranging from university students to Fortune 500 companies, and her seminars cover topics ranging from tattoos in the workplace to technology at the dinner table and the proper use of social media. Her advice is backed by a Master’s Degree in Sociology with an emphasis on adult behavior.  Visit http://dianegottsman.com/ and http://www.protocolschooloftexas.com/ for more information.

10 Simple Tips for Teens to Stay Healthy During the Holidays

Be warned: temptation will be all around us this week, as we get together with family and are surrounded by an endless stream of treats. And although teens can usually get away with sneaking in a few extra calories due to our higher metabolisms, we should still try to avoid packing on those unwanted pounds during the holiday season. To that end, we asked health and fitness expert Justine SanFilippo MS, CHC for a few tips to help keep us in shape this holiday season, and she was kind enough to provide the following guest post:

justine sanfilippoThe holidays are here! This means candy, cookies, presents, days off from school and other activities, and lots of sugar….. or does it? Even though it’s the holiday season, it’s important to still be healthy! This way you will be able to look great and feel great when New Year’s comes around. Here are 10 simple tips to stay healthy this holiday season.

Eat your colors

Eating colorful foods will give you the most vitamins! Greens, oranges and reds such as green beans, cucumbers, carrots, bell peppers, apples…. Eating the colors of the rainbow will keep you healthy, give you energy, keep you from getting sick, and feel your best self.

Drink lots of water

The body is made of about 70% water, and the human body is made up of TRILLIONS of cells! Each of those cells need water to function properly. Drinking enough water leads to great skin, great hair, a healthy waistline, more energy, and clear thinking.

Have healthy snacks on you

If you are out and about shopping, working on a project, or hanging with your friends, having healthy snacks around is important. The worst thing is to be in a situation where you feel super hungry because that could lead to unhealthy food choices like cookies, candy or fast food. Keep healthy snacks handy like almonds, cashews, string cheese, raw vegetables, fruit like apples, pears or bananas, hard-boiled eggs, Greek yogurt, low-sodium turkey jerky, or even a healthy protein bar.

Focus on protein

Protein builds muscles, keeps your hunger at bay, and is great for the brain and maintaining focus. Especially if you are in sports or are active, you need protein! Foods that contain protein are lean beef, turkey, chicken, fish, shrimp, string cheese, eggs, beans, nuts, hummus, and even healthy peanut butter and almond butter.

Have just one treat

If you are in a situation where there are some holiday treats around, then have just one! That helps get the craving out of the way, and then make healthy choices for the rest of the day.

Brush your teeth

You should brush your teeth anyway, but especially if you happen to have anything with sugar in it. Brushing your teeth keeps the cavities away. Not only that, but it freshens up your mouth so those cookies and candy won’t look nearly as tempting anymore.

Get movinglose inches

Getting the body moving and exercising is important for overall health, but make sure it’s fun! Do something you enjoy. Try taking a walk with a friend or family member, play a sport with your friends, or try a fun Wii video game like Zumba.

It’s okay to say no

If you are invited to parties and events you don’t necessarily want to go to, it’s okay to say no. Setting a healthy boundary is important. Everyone is busy this season, so people will understand if you cannot attend.

Make time for fun

It’s the holiday season after all, so have fun! Wrap presents, decorate, hang out with your friends…. enjoy this time off and have fun.

Remember the reason for the season

The holiday season is not all about eating as many sweets as possible, getting as many presents as possible, or shopping ‘til you drop. It’s about spending quality time with your friends and family and being grateful for everything you have in your life.

Justine SanFilippo is a certified health coach, nutritionist, certified personal trainer and author of the book Lose Your Inches Without Losing Your Mind! To purchase the book, download a free chapter, sign up for a free 15-minute coaching session, or for more free resources to lose your inches, check out her website at www.happyhealthypeople.com.

 

Disney’s Laura Marano Wants You To Eat Your Veggies + BACK TO SCHOOL GIVEAWAY!

Laura Marano, from the hit show Austin and Ally, has teamed up with Birds Eye Vegetables and the Walt Disney Company to promote healthy eating just in time for back-to-school season through the “Veggin’ in LA with Laura Marano Sweepstakes presented by Birds Eye.”

The sweepstakes, which runs until September 24th, features a grand prize of a trip to Los Angeles to “veg out” with Laura and enjoy a private dinner with a Birds Eye chef. Woohoo!

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So why her interest in promoting veggies? It could be because most Americans are not eating the recommended amount of vegetables according to the USDA, despite the established health benefits.

According to Laura: “The truth is vegetables are a necessary part of our daily diet. When I started eating more vegetables a few years ago, I found myself having way more energy than before.  Not only do we need to have more vegetables, but with Birds Eye’s new “Step Up To The Plate” series (and their cool new recipes), we are going to find ourselves wanting to have more vegetables.”

In order to enter the sweepstakes,  just go to Disney.com/veggies and enter a UPC code from a Birds Eye product. You can also enter online without the UPC by getting a free code on the entry page OR by texting the word “VEGGIES” to 347639 (Disney).

But…that’s not all. Teens Wanna Know is running its own giveaway! We are giving away a back-to-school prize pack which has the following cool stuff:

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Contents include:

1. An AUTOGRAPHED LAURA MARANO PHOTOGRAPH!

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2. A copy of ME, YOU, US.  From the publisher: “Remember 80s slam books? What was better than a memory book where teens could talk about themselves and share their thoughts with friends? Lisa Currie has created a slam book for the internet generation with ME, YOU, US. Readers can fill out ME, YOU, US with friends or loved ones, featuring a spectrum of interactive and open-ended prompts asking them to share nicknames for each other, memories of first meeting and dreams of the future. They can pass the book back and forth with their besties, use it as a scrapbook of all the good people in their lives, or share it with boyfriends and girlfriends as a memento of their time together.” So use it with all your new school friends! More info and reviews on Amazon.

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3. A PAIR OF HEMLETS! What are Hemlets, you ask? “Hemlets are cuffs to add to your favorite leggings that show off your distinctive personality. Just cool, colorful and affordable…there are dozens of patterns/colors to choose from and one size fits most.  Why didn’t I think of that!  So simple, and invented by a 14-year-old teen! www.hemlets.com.”

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4. Last but not least, a little something in case you forgot to buy a notebook or need a few more pens for school: A $5 Target Gift Card!

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HOW TO ENTER:

1. Find out the answer to the following question: When Teens Wanna Know interviewed Laura Marano, which organization did she mention she was an ambassador for? (Hint: search for Laura’s name using the search box at the top of this page and watch the Teens Wanna Know episode she appears in to find the answer).

2. Follow us on Twitter.

3. Tweet us the answer by sending the following from your Twitter account: I entered the TWK  to win a  autograph + more at  My answer is: (put in your answer from step 1.) 

4. Tweets must be received by 11:59 p.m. Pacific Time on Sunday, September 7, 2014. We will pick one random winner from all entries received with the correct answer and announce on Monday September 8th. We will contact winner via DM on Twitter.

5. Open to United States addresses only.

Good luck! And remember to eat your veggies!

 

Tia Blanco Interview – Champion Teen Surfer Shares Her Secrets to Grade As in School and Fitness

17-year-old pro surfer Tia Blanco is an inspiring teen. Not only is she ranked #1 in the NSSA Open Womens Division, #1 in Surfing America Prime U18 Division and is the 2013 West Coast NSSA champion for the Open Womens division, but she is also a straight-A student who maintains a healthy vegan lifestyle and rigorous exercise regimen.

Blanco, who lives in Southern California and is a Trestles local, is one of the hottest up-and-coming West Coast surfers. Blanco was born in Puerto Rico and has lived in Hawaii as well as several spots in SoCal. This “graceful goofyfoot” belonngs to the renown Surfing America team and enjoys painting and yoga. While she is focused on a National surf title and keeping her 4.0 GPA at Connections Academy, her overall goal is to make the ASP Women’s World Tour.

We got the opportunity to ask Tia a few questions about her routines and how she deals with the pressures of her occupation while balancing school and other areas of her life. Check out her answers below.

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Tell us how you got started surfing, and why you decided to pursue it seriously as opposed to a hobby? 

I started surfing when I was 3 years old. My dad got me started because he thought surfing was such a healthy and beautiful lifestyle. I fell in love with surfing and realized that I wanted to do what I love and make a career out of it.

You are in phenomenal shape, which takes a lot of dedication. What do you recommend for teens who just cannot get motivated to workout? 

Thank you!!! I have a “dream board” of cut out pictures of people who inspire me as well as goals I hope to achieve. If your goal is to be in good shape, for example, cut out a picture of someone who has a healthy figure and post it somewhere where you can see it everyday. My inspiration is Candice Swanpoel, the Victoria Secret model. She is perfect!

More tips from Tia:

  • Eat clean, it doesn’t have to be hard! I like getting healthy recipes from http://www.onegreenplanet.org
  • Take a run or jog (especially on the beach, if you have access)
  • Try surfing, you don’t have to be a pro to have fun and get a great workout – I go everyday
  • Try yoga at your local studio, home, or the beach
  • Stand up paddling works great for toning your muscles
  • Taking a walk with your dog, friends, boyfriend/girlfriend or parents is always a great way to get exercise (and bond)!

Tell us what your typical week looks like as far as workouts/exercise. 

I train two times a week with my trainer at Forged in Fitness. I also mix in beach runs and yoga. And I surf everyday 😉

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Why did you choose to go Vegan? 

Being vegan is the cleanest and healthiest diet in my eyes. It is known to reverse and prevent cancers, while eating large quantities of meat has been known to promote various cancers. Also, I would never eat my dogs, so why would I eat a pig? Pigs are said to be smarter than dogs and they are very social animals. Sometimes people don’t see the relationship and connection between pets and other animals.

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How has being a Vegan impacted your life, good or bad? 

Learning about the vegan diet has made me very passionate about living a healthy lifestyle. Sometimes I get so passionate about it that I have to bite my tongue to many ignorant comments. I have learned that my life is not more significant than any other life; Whether it is my mom, friend, enemy, or animal. It has impacted me to love more and hate less.

You manage to be a top athlete while also maintaining a 4.0 GPA…what are your secrets to a) managing your time and b) dealing with the pressure? 

I have learned to prioritize. I try and devote a couple hours out of the day to school. I love to learn. And, I always like having a strong backup plan, if my surfing career doesn’t work out.

Tell us about your partnership with Reef.

I love the company! Reef has treated me so well, from the very beginning. They have helped create lifetime memories and made many of my dreams come true. It is just a bonus that everyone who works there is so down to earth and nice.

What has been the best moment of your career so far? 

Traveling with Reef. I love all of the exotic places we go. Each trip brings new experiences that are priceless.

Have you had any scary moments while surfing?

I guess Teahupoo. I got sucked over the falls when I was duck diving, but thankfully I didn’t hit the reef.

 

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What are your long-term goals? 

I want to make the CT! {Championship Tour] More importantly, I hope to inspire people to be the best person they can be. And, I want to travel the world with the people I love.

Teens are under a lot of pressure these days, and many of the usual role models (such as singers, actors, elected officials) are not setting very good examples. What message do you have for teens out there in dealing with all this? 

How can you change the world if you are acting like the world? Start by living a positive and healthy lifestyle and the world will change one step at a time!

Anything else we should know?  

Surfing is the best lifestyle I could ever ask for. I am so thankful for everything and everyone who has supported me and continues to do so. (Sponsors – family, Reef, Raen Optics, J7 Surfboards, Sticky Bumps).

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