The BusyB - Week of 4.15.24 🐝

Welcome to your weekly serving of inspiration, focusing on movement, nourishment, and intention. Let's dive in!

Becks’ Brief 💌

It's that time of the week again where we pause, reflect, and prepare for the week ahead. I'm excited to have you here with me in our shared journey of wellness, empowerment, and balance!

Yesterday, as I was heading out to my hot yoga class, I realized I had left my Apple Watch charging in the bathroom. In a moment of panic, I considered rushing back to grab it, quickly calculating how much time I had before I'd be late. In that moment, I decided to leave it behind and go without my watch for the afternoon class.

I love my Apple Watch and I use it daily to track my movement and steps. One feature I particularly enjoy is the ability to monitor my training zones and see how my heart rate varies between activities like leg workouts and hot yoga. I try to maintain specific training zones during certain movements, so I like having that data readily available to me.

However, my yoga session without my Apple Watch yesterday quickly made me realize my over-reliance on the device. Several times, I instinctively reached to check my heart rate or the time, only to remember that I wasn't wearing my watch. I also felt a twinge of disappointment when I realized I couldn’t track the calorie burn. Who else can relate? 😅

The debate over whether to wear a smartwatch isn't new, and I've always been a proponent of wearing one for some of the benefits I’ve already mentioned. Yet, yesterday's experience has led me to consider the benefits of alternatives or the occasional "no smartwatch" days to assess how it affects my sense of presence and mindfulness during my movement.

Today, I’ll share some alternatives to smartwatches that can help maintain your movement goals throughout the day. You might find yourself, as I did, more present and mindful during your movement since you have one less distraction taking you away from the moment!

The Bulletin 📝

If you're interested in alternatives to the Apple Watch that don't require you to constantly check your wrist during movement, there are several options that can help you stay focused and less distracted:

Oura Ring:

• The Oura Ring tracks your physical activity, sleep patterns, recovery and more important data points without the need to look at a screen during your movement

• I have an Oura Ring and can attest that it is a wonderful gadget that is competing with my Apple Watch for my favorite smart device

WHOOP:

• WHOOP is a wrist-worn physical activity tracker that prioritizes monitoring recovery, strain, and sleep over traditional metrics like steps and calories

• It does not have a screen, only providing data through a mobile app, which helps minimize distractions during movement

FitBit:

• Instead of wearing a FitBit on your wrist, you can buy a clip and still track your steps if that is what is most important to you

• This method is truly out of sight and out of mind and will certainly leave you less distracted throughout the day

Ivy:

• While researching for Apple Watch alternatives, I came across Bellabeat’s Ivy which is a super innovative smart device specifically designed for women

• It’s styled as a bracelet with no screen, and tracks physical activity, sleep, and stress, and focuses on overall wellness for women including menstrual cycle tracking.

Heart Rate Monitor Strap:

• If heart rate monitoring is what you are most interested in, brands like Polar, Garmin, and Wahoo offer arm or chest straps that monitor heart rate and can sync with your phone

• You can set the HRM to notify you when you reach certain zones without needing to glance at a screen (which sounds like the perfect solution for me 😋)

No Smart Device:

• You all knew this option was coming - however, I understand it might seem impractical for many (myself included) given our reliance on technology to meet our goals

• Do this: Dedicate one or two days each week to completely disconnect from your smart devices, like your Apple Watch (use these days to focus solely on being present during your movement 🧘🏻‍♀️)

• If you rely on a smart device for tracking other metrics like sleep, recovery, or your menstrual cycle, carry on - however, try to stay focused on your movement and notice how it affects your experience

The Apple Watch has some serious competition in the marketplace and now is a good time to reconsider if it’s doing more damage than good to your well-being.

Nourish & Move 🤸🏻‍♀️

🐓 If you’re active on social media, you've likely come across the viral chicken crust pizza that every food blogger is posting. While I haven't tried it myself yet, it's definitely high on my list, especially given the high protein content from the crust alone! Check it out for yourself!

🏃🏻‍♀️ There are 5 heart rate zones, each offering unique benefits. Read up on the 5 zones and learn how to train effectively within each one and maximize their advantages.

• Zone 1: light movement, such as stretching

• Zone 2: brisk walking or warmup at the gym

• Zone 3: moderate to slightly challenging movement which increases your aerobic endurance like cycling, jogging, or rowing

• Zone 4: intensive and challenging movement like heavy weightlifting, boxing, or spinning

• Zone 5: maximum exertion, like sprint workouts

The BusyB Booster ✨

No-Device Movement:

• Commit to 1-2 days this week where you remove your Apple Watch (or other smart device) and complete a movement without checking the stats

See how you feel during and after you complete the movement. Compare the feeling to the next day when you wear your smart device again.

The Real Deal ✔️

Myth: Smart devices always enhance movement effectiveness.

Busted: Smart devices like smartwatches are helpful for monitoring physical activity, but they don't guarantee better results. Real success depends on movement quality and consistency, not just tracked metrics. Over-reliance on data like steps and calories can lead to ignoring important physical cues. If used, smart devices should complement a balanced fitness approach that includes tuning into your body and adjusting your movement based on personal needs.

Uplift 💡

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_{Disclaimer: The content in this newsletter is provided for educational and informational purposes only and is based on my expertise as a Certified Personal Trainer (CPT) and Certified Nutrition Coach (CNC) with the National Academy of Sports Medicine (NASM). It is not intended as a substitute for professional medical advice. I am not a medical professional. Before making any changes to your diet, exercise routine, or lifestyle, please consult with a qualified healthcare professional to ensure these changes are safe and suitable for your specific health needs and conditions.}