NYRR Brooklyn Half Marathon Weekend!

As always, the weekend is going by far too fast.  But it’s been a great one and I’m going to enjoy the few hours I have left!

Friday after work, Frank and I went out to Pier 3 in Brooklyn to pick up our bibs for the Air B and B NYRR Brooklyn Half.  The pre-party presented by New Balance was awesome. They do such a great job with music, mini golf, food trucks and more.




Free Van Leeuwen’s cones–this was the vegan cherry–yum!




After a long walk along the water, we headed back to Manhattan.  We ordered some pasta for Piccolo while watching Pitch Perfect. I’d never seen it, it was cute, but I’m not rushing out to see PP2 while it’s in the theaters.  Then it was early to bed for our 5:15 wake up call.

When I got up in the morning, I just had to get dressed. I was shocked and thrilled that my outfit color coordinated perfectly. I did nothing to encourage this, as I don’t care about such things, but it was indeed serendipitous.

There was a chance of rain, so I wore the NB race top, under armour capris, a brook’s jacket and my asics <–very brand diverse. I decided to forgo a hat and just took sunglasses.  I pinned on my bib, put my gu chomps in my pocket and metro card in my pocket and we were off.

We got on the 5:59 4 train and were getting off at Franklin Ave by 6:22.  We basically exited into the metal detectors, which we breezed through.  I had a lot of time in the corral before my 7AM start, but the porta potty line was hopeless, so I gave up on that.  Even when the BK Half started in the park, the bathroom lines were the worst I’d ever seen. Fortunately, this is the only negative thing I can say about the BK half organization.

Finally, the gun went off and so did I, sort of. I crossed the start line 17 minutes after the gun.  The first mile was great.  I just wanted things to stay exactly the same for the next 12.1 miles.  My first 5K was the fastest at a 9:55 pace.  While the next 3 miles felt pretty strong, they were actually my slowest at a sluggish 11 min/mi pace. I tried to enjoy the park since I knew that a whole lot of highway was ahead.

I had only done 3 long runs and the longest was 7 miles, so I knew I would probably want to walk a little bit. I decided to do a modified Galloway method and I walked 15-30 seconds at every  water station.  If you are going to walk, I think it’s always smart to have a plan, otherwise, you can be walking yourself into a dark hole.  Fortunately, the small walk breaks seemed to help my pace, which went back to just over 10 minute miles.

Around mile 9 it started to rain.  I don’t usually like running in rain at all, but it actually wasn’t so bad. My Brooks jacket had a hood, which was a lifesaver, even if my sunglasses spent the rest of the race on my head.

Theodora had mentioned in a blog post that the streets go up from A to Z, I remembered this at Ave M and it kept me occupied until we were almost to mile 12.  Backing up, around mile 11, I realized that if I kept it together I could finish around my usually time of 2:12-2:14, as opposed to my goal of just finishing under 3:15.  My goals was literally just not to be swept up and driven to the finish line, which happens if you fall below a 15 MPH pace.  I set the bar real high, I know.

Unfortunately, the last mile was tough. I was mentally falling apart when usually I can summon what’s left inside for the final 1600 meters.  I ended up finishing at 2:16:27. While it’s nothing to write home about, I was fine with it. My actually race training will start in June when I start focusing on the NYCM.

The finish had all kinds of fan fare.  Even if you only run on the boardwalk for .1 miles, it is really fun and exciting.  After exiting the course, I found this guy!


When we finally got home 21 stops on the Q train later, I took a short nap before meeting Frank at the Brazen Fox to watch the Ranger WIN.   We lazed about the rest of the day until we met friends for a late dinner at Upland.  Thanks for the recommendation Pete Wells.

Sunday started early with a trip to the dog park followed by a trip to Petco.  I let Pettitte pick out a bag of treats and he selected a duck and potato combo which he seems to enjoy immensely.  I also picked up his usually Blue Buffalo treats, a ball and two other bags of treats. Petco is my new target.  Can’t stop at one item.

If that wasn’t exciting enough, Ashley and Bo invited Pettitte to join them for brunch at the Pavilion, which is one of my favorite warm weather spots.  The restaurant was so nice about Pettitte, and Ashley managed to snag a table right next to a big patch of grass.


It was a lovely brunch.  The iced lattes were to die for and I loved my salad/fry combo.

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Honestly, I couldn’t have asked for a better weekend! Summer is off to a great start.

Super Fresh Salad

On Tuesday I had the pleasure of enjoying a fun event with Panera Bread at a lovely venue called The Kitchen.

Panera has been working on eliminating all preservatives and artificial ingredients from their food for several years and they recently  announced their commitment to removing artificial preservatives, flavors, colors, sweeteners and meat from animals raised with antibiotics from all of their products by 2016. The NYTimes released an article about it last week.


Panera invited bloggers, nutritionists and health professionals to meet their Head Chef David Kish and some of their nutritionists to discuss how they are making the move to 100% whole foods.  Honestly, it was really amazing to see such a large company so committed to putting health above the bottom line.  Panera was actually one of the first companies nationally to put their nutritional information on their menus even in cities where they don’t require it by law.

Chef David was extremely personable and he explained that as they went through the menu item by item looking at the ingredients, they quickly realized that removing fake sweeteners and preservatives was pretty easy.  Often ingredients are just unnecessarily placed in a product and if it’s never questioned those yucky ingredients tend to stay there.

We started out by making flatbreads–either the tomato mozzarella flatbread or the Mediterranean chicken flatbread. IMG_0722The chicken flatbread had cabbage, carrot, cucumber, lentil hummus, tzatziki and feta.

The tzatziki was one of the ingredients they had to revamped to make it free of preservatives. To accomplish this, Panera continued to use their organic yogurt, but they packaged the herbs and spices separately so they could be mixed with the yogurt in each store in small batches.  Maybe I’m a nerd, but it was fascinating to hear the different ways they changed their dressings, breads, sauces and recipes to eliminate unnatural ingredients.  Most chains use a ton of salt and sodium in their products, but Panera has eliminated the majority of salt from their recipes and rely on the salt that occurs naturally in foods.

After the flatbread snack, we watched Chef Dan make and beautifully plate three salads: the Strawberry Poppy Seed, The Mediterranean Chicken Quinoa Salad and the Power Kale Caesar Salad.

I have to say, watching a salad be made is surprisingly excited.  Salad are just so gorgeous and full of goodness.  I love light, fruity summer salads!


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I need to learn to plate salad like that! After watching the prep, we sat down to enjoy a leafy feast and panera’s lovely sprouted grain rolls.

IMG_0785It was a really great evening. I’ve always liked Panera, I’ve been going there for years, and now I feel even better about choosing them when I need a meal on the go.

What else is going on? I’ve completely unprepared to run the Brooklyn Half on Saturday, so that should be scary.  I also just tried the Fhitting Room and I think I’m in love, so more on that soon!

Panera invited me to attend this event.  All opinions are my own. 


A Girl and a Meal Plan

First of all, congrats to all the Boston Marathon runners–Meri, Tina,  Sarah, Anna, Katie S. and the loads of people who I am forgetting!  Amazing job out there! Marathons are just so inspiring!

I’m not sure if I’ve mentioned it on the blog, but a few years ago, Frank got me the Tone It Up Nutrition Plan for Christmas. I really like the tips, workouts, recipes and motivation.  Their most recent plan, the Bikini Series Plan, is easily my favorite.  Some of the other ones were just not enough food, but this one is generally realistic and there are many delicious meal ideas.  That said, it requires preparing 5 meals a day, which is just not a reality for me.  Even so, it has inspired me to make more meals at home.  Sadly, some weeks I only make 2-3 meals at home.  Believe me, this is embarrassing to admit on the blog. I’ve been hiding it from you and I can’t live a lie any longer. I often grab something at the deli for breakfast, my employer generally provides lunch or I get a salad at Fresh and Co, and dinner tends to be ordered from seamless or eaten out most nights. My only pathetic defense is that I don’t have a dish washer and I hate spending hours (and it does take me hours) washing and putting away dishes all week-long.

Clearly, there is serious room for improvement.  This weekend I challenged myself to break my ordering trend and spend some time in the kitchen.  With a tone it up inspired plan, I headed to Whole Foods with my shopping list and started filling my basket.

Here’s a look at the haul:


Lots of produce.  The only things I didn’t get from my list were ground turkey, broccoli, frozen vegetables and almond butter.  The turkey and broccoli selection was dismal; I got distracted by goat cheese on my way to the frozen veggies; and I couldn’t bring myself to pay $9 for almond butter.  The PB is for Pettitte who gets a PB and dog food filled kong every morning when we leave.

I picked up my missing items from Westside Market on Sunday.

So what was on the menu?

Saturday Night: Salmon Stuffed Avocado

Sunday Night: Southwest Turkey Burgers with sweet potatoes and roasted broccoli

Monday Night: Stuffed Baked Sweet Potatoes

Breakfasts: Fage and berries

Night one was the Grilled Salmon Stuffed Avocado. This was the fanciest looking meal and hands down the easiest to make.  12 minutes people!  I came across on youtube and there is a great video that explains exactly how to make it!



I made a few small substitutions to the simple recipe. I skipped the olive oil for grilling the salmon since three fats is a lot of fats, even if they are all healthy. I also subbed greek yogurt for sour cream since it’s the same thing and I always have greek yogurt on hand.  I also added shredded carrots, since they were already in my fridge.  The recipe suggests using a whole avocado, but I had some guac for a snack and went with just a half



In the end, I actually had some extra filling, so I dumped everything onto a plate and sliced the avocado on top.  If I was serving to guests, I would have definitely left the salad in the avocado cup.



This was amazing. I’ll definitely make it again. So darn easy

Night two was Southwest Turkey Burger Night.  I was looking for a turkey burger recipe and this one from Rachael Ray had great reviews.  Sorry for the less than appetizing photo, I totally forgot to take it until I had eaten half my meal!



The turkey burgers were delicious. I skipped the bun and used guacamole and salsa for toppings instead of the bacon suggested.  I am so into roasted broccoli lately, just a tiny drizzle of evoo and it’s amazing.

Tonight I had Super Loaded Sweet Potatoes. 

Sweet potato, goat cheese, black beans, salsa and mixed vegetables.




I realized that I forgot half a left over turkey burger and some garlic powder because clearly I needed more toppings.



Honestly, this was divine.  So easy and so good. I couldn’t even finish it!

I’m pretty proud of myself for making three dinners in a row!  As long as I can find recipes that don’t require tons of dishes and allow me to recycle ingredients so I don’t throw tons of things out at the end of the week, I could definitely get back on the made at home bandwagon.

NYC Workouts I Want to Try This Spring

Oh Spring, it’s been an elusive little devil, but hopefully it gets here soon! I’ll pretend that I didn’t see snow flurries during my run this morning!  Personally, I always feel a little more motivated to workout during the warmer months. Here are a few of the workouts that I want to try this spring:

Fhitting Room Flatiron  


Yes, it is FINALLY opened.  Discounts packages are available on Gilt to boot!

What is it?  It’s a HIIT-style workout using kettle bells, boxes, free weights and a bunch of other crazy equipment to get a kick butt cardio and strength workout.

Cost: $35 a class

Exhale Core Fusion Extreme


Again, super excited that there is now an Exhale in Flatiron!

What is it? It’s a power hour of weights, suspension training, gliders and “cardio explosions” and core work.   Sounds intense!

Cost: $38 a class.  But also on Gilt a lot!

SLT Flatiron


SLT has been expanding in the NYC metro area and now has a home in fitness-friendly Flatiron.  I reviewed SLT’s midtown location a few years ago, but I’m excited to give it another try in one of its downtown studios.

What is it? As their website says, if “cardio, strength training and pilates had a baby, it would be SLT.” It’s sort of the east coast’s answer to pilates plus, which is a very trendy west coast workout done on a pilates reformer machine.

Cost: $40 a class (yikes!). First class $20.

Refine Method 50 Minute Format


Welcome to the West Village, Refine! I love the new space!

What is it? “NYC’s Smartest Workout” is a mix of high intensity intervals and compound movements using all kinds of crazy props from boxes to pulleys to kettle bells. Thrown in the mix are a bunch of killer cardio bursts.  Refine has recently switched from their traditional hour-long class to a 50 minute format.  The idea is that if you are working out at a high intensity, quality trumps quantity and 50 minutes is plenty.

Putting this on the list is short of a cheat because I actually already tried 50 minute class at their new studio. It was as intense as every during the core workout and basically the only difference I noticed was that we didn’t do abs on the floor at the end.  I still got a good workout and knowing that I only had to get through about 40 minutes of real work meant I could really push myself.  #winning

Cost: $34 a class/ first class is buy one, get one free

Mile High Run Club


What is it? A 45 or 60 minute treadmill workout incorporating strength and  power training. The also offer outdoor runs and race prep.  MHRC says you’ll get in around 3-5 miles depending on which class you take!

Cost: $34 for an indoor class, $30 for an outdoor.

I wrote a similar post a year ago, but I only got to try two of the workouts, City Row and Studio 360, hopefully I do better this time around!

Stitchfix Review

I decided to order myself a stitch fix for my birthday! It’s always fun to get a box of surprises! You can see other posts on my stitch fixes here and here.

What came this month?

A striped dress with tie sash


I love anything nautical and I like that this can be worn in spring, summer or fall depending on how you style it! Keep.

Blue textured pants


I’m sorry that this a pretty bad picture of the actual pants and that my sports bra is showing through my shirt, but you get the idea.  The textured pattern and bright blue color are not me at all.  Although I do think I requested fun pants, since I love my black textured jeans so much!  Frank absolutely loved these. I kept thinking he was joking, but he actually wanted me to wear these all over town.  Ultimately, these are way out of my fashion comfort zone!  Returned!

Black pants with gold ankle zippers and green top


Again, sorry that this is a terrible photo of the pants.  The best detail, the gold ankle zipper is cut off! I actually loved the zippers and they fit well, but I didn’t think the fabric was really that high quality considering that these were $90.  I also didn’t think they were that flattering. I was pretty on the fence, but ultimately, they were returned!

I also asked for nice tops for evenings out.  This was a cool top, but I didn’t find it terribly flattering, so it was also returned.

Peach, space-dyed cardigan


While I don’t really need anymore cold weather clothes, I really liked the color of this sweater.  It is also good for the very cold spring weather we are experiencing. It’s something that I can where to work or to weekend brunch and I know that I’ll actually get a lot of wear out of, so it’s a keeper.

Both items minus the $20 style fee came out to about $128.

Ultimately, I decided that this would be my last stitch fix.  I took a look at the items in my wardrobe that I wear the most often, and none of them were stitch fix pieces.  I often keep something just so I don’t lose the $20!  I love the idea of my own personal stylist, but I don’t think I even know what I want to articulate my needs half the time.  Plus, I live in NYC, so it’s not like I am hurting for shopping options.

I think the idea is super clever and clearly it’s been a huge hit, but it’s just not for me!

In other news, this guy turned 9 months today!


He is such a big boy!


Weekly Workout Wrap Up

Wow, it’s been SO LONG since I’ve done a workout wrap up.

I am “officially” training for the NYRR Brooklyn Half, so I’ve been trying to track my workouts a bit more consistently.



On a side note, how great is it that there is going to be a Rock N Roll Brooklyn Half this year?


If you register for the RNR Brooklyn Half, it’s only $55!  The NYRR Brooklyn Half is sold out.

Anyways, on to the workout recap:

Monday: 40 minutes on the elliptical

Tuesday: nada

Wednesday: 3 Tone it Up Workouts (Lift and Tone Booty Routine, Slim and Toned Arms and Bikini Abs). My abs were definitely sore on Friday.

Thursday: 4.5 mile run outside, gorgeous

Friday: I wasn’t feeling great, so skipped my workout.

Saturday: Soul Cycle.  I had a great class with Brett!

Sunday: 50 minute run.

Question: Do you prefer point to point races (like the NYRR BK Half) or do you like loops and out and backs (like the RNR BK Half)?

Week in Austin, Weekend in North Fork

Well, I’m another year older.  The week leading up to my birthday I was in Austin and  I spent the weekend wine tasting in North Fork, so I can’t say getting older is all that bad.

I was in Austin for the SXWSedu conference. It.was.awesome.  I’d never been to Texas, so it was great to check out the capitol city and the conference was so innovative and inspiring. It really raised the bar for all conferences in my future


During my sessions, I got some great food recommendations.  On our list of things to try were: bbq, tex-mex and breakfast tacos.

First up was BBQ.  We went to Micklethwait.  We thought it was a restaurant, but it was actually a food truck.image5

This plate was filled with the most amazing beans and potato salad, brisket and two deliciously fluffy slices of sour dough.  I don’t go crazy for bbq, but this was awesome.


My group also got a dessert sampler of one of each pie!  Cheesepie, pecan pie, chocolate moon pie and peanut butter moon pie. My favorite was the chocolate moon pie!



One of the first of many many reception/parties hosted by SX was at the Lyndon B. Johnson Library. It was the coolest place! I loved the replica of the Oval Office! The University of Texas campus was also stunning.


There were lots of skinny margaritas!



I wish I had a picture of my tacos, but alas I was so hungry that I forgot to snap a pic!

I saw this at the conference bookstore! Has anyone read it?  It looks interesting.




My top 3 recommendations for Austin are:

After four days in Austin, I unpacked, repacked and we headed to North Fork.

We once again stayed at the Fig and Olive.  They are so nice.  This time there was another couple, so we exchanged winery notes over breakfast each morning.

We hit up a bunch of wineries, my favorites of this trip being Bedell, Osprey’s Dominion and Lenz.


The first night we ate at the Frisky Oyster.

The second night we went to Jedidiah Hawkins. We started with a drink in a speakeasy downstairs.


For some reason, my main course photo was deleted by wordpress, so we’ll skip to dessert.  It was a vanilla lemon parfait.  Custardy, curdy, light and refreshing.


Our final day of tasting we hit up four wineries and the fabulous new outpost of the Greenport Harbor Brewery.  It was a great day, rain and all.

We saw these geese marking down the fields, it was there kind of weather.


We left pretty early on Sunday morning, but not before yet another fabulous breakfast made by Lisa!

It began with coconut chocolate chip bread (unpictured) and was followed by roasted pears with walnuts, cinnamon and vanilla yogurt.


The main course was grilled cheese stuffed with peppers, onions and bacon and finished with a fried egg on top.  Pure food heaven.


We caught the Jitney back to Manhattan to have a late lunch with my parents at the new(ish) Park Avenue Winter.


Workout Playlist (Barry’s Tribute Edition)


Is there anything better than a workout class with great music?  Personally, I don’t think so.

I often wish I had access to the instructor amazing collection of remixes.  Does anyone know where to access this?  Throughout my month at Barry’s, the music was consistently amazing.   Thank you Niv! Below are some of my favorite tunes from the month. A  lot of the songs have a club feel, which reminds me of being in Ibiza. 

Lately I’ve been struggling to find new music beyond what’s on the top 40 list, so I’m super excited about this playlist. I hope you enjoy it too!

Barry’s Tribute Workout Playlist

FourFive Seconds-Rihanna, Kayne, Paul McCartney


Love Me Like  You Do-Ellie Goulding  (here’s a remix version)

Blame–Calvin Harris

Uptown Funk-Mark Ronson

I Need Your Love-Ellie Goulding and Calvin Harris

Prayer in C–Robin Schulz and Lily Wood

Rather Be –Clean Bandit

Clique– Kanye and Jay-Z

GDFR–Flo Rider (remix version) <–This was one of my favs! I love sprinting to it!

Outside–Ellie Goulding and Calvin Harris

Hanging Tree-James Newton Howard Featuring Jennifer Lawerence (Rebel Remix)


Barry’s Academy Week 2 and 3 Recap

I can’t believe I only have 3 classes left in the Barry’s Bootcamp Academy!  In case you missed it, I signed up for the February academy, which entails taking a Barry’s Bootcamp class every weekday of the month at the same time each day. Here’s the week 1 recap.

Week 2 was actually pretty great. I felt strong and I could really push myself on the sprints.  I really liked Niv, who has taught almost all of my classes so far. He has an impressive arsenal of techno remixes.  I liked feeling absolutely spent at the end of each segment.  There were a couple downsides, 1.) getting up in the morning didn’t get any easier and #2 is that I haven’t seen any real results.

Week 3.  This was a tough week. My body was just tired.  Even jogging hurt and by the end of each running segment. I also developed  a shooting pain in my foot.  I kind of felt like I was falling apart, but at least the classes had a lot of variety.  I was able to recover from the nagging pain in my foot with a combination of compression and icing.   It was still hard to get up and walk through -2 degree weather each morning, but we did it. Probably what I like best about Barry’s besides the intensity of the workouts, is that each class is different, which kept me motivated.

Frank also recreated a Barry’s shake at home and has been making it each morning.  Here’s his recipe for an adapted orange creamsicle shake:

  • 2/3 cup almond milk
  • 2/3 cup orange juice
  • 1/2 tsp. pure vanilla extract
  • 1 tbsp. honey or agave
  • 1 scoop vanilla whey protein powder
  • 1 cup ice

blend /vitamix all ingredients for 1 HUGE shake.


I’ll see ya in a few for the final recap!


Garmin Vivofit Review

For the past two weeks, I’ve been trying out the Garmin Vivofit!

If you are not familiar with the Vivofit, it is a fitness wristband that tracks your daily steps, and so much more.

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When Verizon asked me to review the Vivofit, I didn’t know too much about it. For disclosure purposes, they let me borrow it for two weeks in exchange for a review on the blog.  I assure you that opinions are 100% my own.

Upon opening the Garmin Vivo, I was surprised that the instruction manual was just a few lines.  It came already in the strap, so I just had to put it on my wrist, easy peasy.  From there, I downloaded the garmin express, which allows me to sync the watch and see updates at my Connect Dashboard.  This took maybe 3 minutes and set up was done.

Still confused by the simplicity of the set up, I looked for information on how to charge the Vivo.  I actually had to google “charging the Vivofit” before I realized that YOU DON”T HAVE TO CHARGE IT!  This was pretty much the best news I could have received.  The battery lasts for a year.  The main reason I stopped using my fitbit after less than a month was because I hated having to charge it all the time.

I’ve now worn it for 11 days, and I am really enjoying using it.

Here are my favorite things about the Garmin Vivofit:

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  • I don’t have to charge it!
  • It is also a watch! This is awesome
  • It seems very accurate. I typically have my hands in my pockets and it still picks up steps, so it seems to be more than just arm swings. I also don’t think that is inflating the number of steps at all.
  • It’s very easy to sync to my connect dashboard
  • It was also easy to sync it with my fitness pal for tracking food and water.
  • THE SCREEN. I love being able to see time, steps, distance, calories burned and steps away from goal, right from my wrist and not having to have my phone syncing all the time.
  • It is totally safe to use in water, even for swimming.
  • It’s compatible with heart rate monitors and other garmin products.
  • It tells you when you haven’t moved for an hour and signals you to get in motion.

Here’s What I haven’t tried using yet

  • I haven’t used the phone app
  • I haven’t used the sleep mode
  • I haven’t checked out the groups or challenges
  • Probably a lot of other things I don’t even know about

Here’s What Could Be Improved:

  • The design is a little bulky, I could not wear this to a fancy dinner or an important business meeting. I am using the larger band, since I was too lazy to switch to the smaller band when it arrived already assembled.  Either way, it’s not particularly pretty.
  • The screen isn’t backlit. (It is on the newer model)

While being able to see everything on your wrist is awesome, I also like to check in with my dashboard to track my diet, water intake and to compare my steps from day-to-day.

Here is what the Connect Dashboard looks like:

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Here is a look at my steps for the week, I forgot to put it on one day.  I typically get in about 8,000 by the time I get home from Barry’s, so I am much less active on days I don’t work out. My steps have ranged from 7,000 to 21,000, which is quite the range. I’m trying to hit 10,000 steps minimum on days I don’t work out, which is pretty easy in NYC as long as it is above 10 degrees.


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You can sign up for challenges and they give you badges for hitting step milestones.  You can also use it to track your sleep.

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The dashboard is very easy to use, you can see the list of options above.





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I like that you can put in your running records–great feature.


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I’ve been trying to use my fitness pal for calories a bit more and it is very easy to sync the data to the connect dashboard. It’s definitely been a reality check to see that I typically only burn 1500 calories a day even with Barry’s! By the way, I NEVER eat less than 1800 calories a day, so I should definitely adjust myfitnesspal goal to reflect a more accurate number.  I don’t think I’ve eaten only 1200 calories in the last 10 years.

I’ve really loved the Vivofit during my little trial. I’m sad to send it back, but I’ll likely be buying my own soon.

The VivoFit Fitness Band retails for $99.  The VivoFit 2 Activity Tracker (which I didn’t try) retails for $129 and allows you to time and track activity with or without a heart rate monitor and it has a backlit screen.

I definitely preferred the Garmin Vivofit to the Fitbit, as it is much more functional and user-friendly.

If you use one, what’s your favorite fitness tracker?