The Firm Workout

The Firm Workout – Using FitBit

Workout Time

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The Firm Workout is a plan that involves core movements for beginners. This workout incorporates strength training maximizing weight loss while shaping and firming your body. I had wanted to find something that would help me track my progress in all areas of my fitness journey including calorie intake and challenges helping motivate me.

A good fitness tracker I’ve found is the Fitbit. Any of their products are great for tracking. The Fitbit is good for a lot more than just counting steps. The system has an entire array of personal fitness at your disposal.

Having a way to accurately track your progress will help build momentum and give encouragement when reaching personal fitness goals, The FitBit has many avenues to do this, even sending your notifications of goals achieved and achievements to be reached.

Why a FitBit? All-In-One Tracker

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The Fitbit will track your activity, weight, sleep, food, and exercise. Stylish Fitbit Trackerand simple to use it will connect wirelessly to your phone, tablet or computer automatically once set up and synced. The Fitbit is able to measure your BMI, lean mass, % of body fat, and measure your weight loss. The online and mobile tools will show graphs and charts as your visual aids in tracking your progress.

I love using the Fitbit. I have friends I connect with around the country and we encourage and inspire one another. The Fitbit allows you to connect to a community of like-minded individuals with goals like yours. Your community will push and help motivate you to reach your ultimate weight loss and fitness goals.

Strength Training with the FitBit

I began my journey about 4 or 5 years ago with eating healthy and working out on a regular basis. I had a trainer tell me the fastest way to lose weight and get toned was with strength training.

Strength training is a specialized exercise using resistance for muscle contractions. This training builds aerobic endurance, strength, and the size of your skeletal muscles. There are 4 essential moves that will stimulate your entire body and can be done alone or combined with other variations of the exercise:  The Firm Workout

Full Body

  • Squats
  • Deadlift

Upper Body

  • Bench Press
  • Barbell Row

A whole body exercise includes a combination of the first two, squats and deadlifts. Deadlifts activate and stimulate the entire body. Deadlift is the only exercise that incorporates both the lower and upper body working the butt, upper thighs, hamstrings, lower back, upper middle back, traps, and gives a “fullness” or “lift” in the chest. Combining Deadlifts with squats will quickly kick your full body workout up a few notches!

For an intense upper body workout, the bench press and barbell row are essential and the two main lifts to do the job. The bench press works the pectoralis major as well as supporting the chest, arm, and shoulder muscles. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used.

The barbell row works your upper back, lower back, hips, and arms to build a stronger, muscular back and bigger biceps. Barbell Rows are one of the most effective exercises to increase your Squat, Bench Press and Deadlift.

You should do 3-5 sets with 5-8 reps of each exercise set with 2 minutes in between sets to rest. If you are able to get to 8 reps with no problem, increase your weight amount.

Tracking progress with the Fitbit is easy. Once you sync your device(s) it will monitor physical activity, show improvements, goal achievements, and new challenges. Fitbit has a leaderboard with group challenges for those who are a bit competitive or for those looking to add to their routine.

Tracking Food & Calorie intake with the FitBit

The Fitbit takes the work out of counting calorie intake as well as calories burned a day by completing a food plan. You can log every meal into the Fitbit dashboard and it will track how progressively you are reaching your fitness goals.

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Your dashboard will update throughout the day as you continue to log in your food intake and the Fitbit continues to track your activity levels or workouts. You can add your food manually by logging in your meals or you can use FitBits barcode scanning capabilities to make logging in your meals a little easier.

The Firm Workout – A Simple Beginners RoutineThe Firm Workout

BodyWeight Training a 10-15 minute workout, No gym required

Body weight training uses your body weight to create resistance without using dumbbells or actual gym equipment.

  • 5 incline push-ups up against the wall
  • 5 chair squats
  • 5 walking lunges – if this is too difficult or challenging for you, stay stationary to do the lunges using a countertop for support

Repeat these steps 2-3 times.

This drink helped me at the beginning of my fitness journey. It curved my appetite and helped give me energy throughout the day

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A deliciously easy daily fat flusher… Drink 5 times a day

Fat Flush Water

  • 2 cups of Melon
  • 1 tsp Honey
  • Ice water (8 oz)

Blend together and enjoy! This drink can be made in advance but you will need to shake it up; the melon will settle at the bottom. It will keep for about a week, maybe less, depending on how cold you keep your fridge. Best when made fresh.


Having a way to accurately track your progress will help build momentum and give encouragement when reaching personal fitness goals. Tracking your progress with the Fitbit is easy. Once you sync your device(s) it will monitor your activity, calorie intake, show improvements, goal achievements, and give new challenges.

Weight-loss can seem like a daunting task but if you think of it in a more positive light it could be fun!

The Fitbit allows you to connect to a community of like-minded individuals with goals like yours helping push and motivate you to reach your ultimate weight loss and fitness goals.

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6 thoughts on “The Firm Workout – Using FitBit

  1. Diamond Hemp
  2. Emm, the Fitbit seems like what I really need. I have been using a Samsung Gear Fit for years now. Basically, it does some of the same things as the Fitbit, but misses a few. For instance, I haven’t been able to check my BMI and % of body fat with it. I always like to keep up with my BMI. I’ll definitely keep the Fitbit in mind whenever the life of my Gear Fit ends.

    1. Hi Carol! The Fitbit has come a long way since they first came out and I love mine. They are very affordable so long as you are not trying to go too fancy. lol, Thank you for your comment.

  3. For any fitness and wellbeing change of lifestyle the accountability factor is most important. We can have all the latest gadgets but if we do not hold ourselves to be accountable for applying and using them they are wasted.

    I use a different fitness tracker that does not have the great things the Fitbit is known for but it serves my purpose well. After reading this article may have to do some rethinking about getting one.

    Super nice article with great use of images to draw reader in and maintain their attention. Good job!

  4. Marley Spoon
  5. Great review, my wife has a FitBit and she loves it everyday. She shows me how many steps she has taken in one day. Pretty impressive I’d say. Thanks for the information about your workout too.

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