March 28, 2020

Make TODAY the day you choose fitness!

Don’t put your fitness on hold until spring, make TODAY the day you choose to be healthy and fit! Getting active outdoors all winter long is easy with a little creativity and commitment. Take the opportunity to find a new sport or activity to love. There truly is a type of exercise for every body, every day of the year even with varying weather conditions! Need motivation? Looking for workout ideas? Want feedback on an exercise challenge? 

You’ll find all of this and more at #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter. JOIN US to super-charge your workout motivation!

 

Here’s how to join:
Log onto your Twitter account and follow @HealthyWayMag to view the chat questions. Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on. Join in the conversation by offering your opinion and experience via answers to Question 1 noted as “A1″,  your answer to Question 2 as “A2″ and so on.  Consider our weekly fitness chat as your virtual fitness-club meeting! You’ll chat with others who share your passion for healthy living!

 

Monday December 7, 2015 #HealthyWayMag Fitness Chat Sponsored by Knuckle Lights:

Great for all outdoor activities from running to hiking to walking your dog! The only light designed to be worn on your hands, at the perfect angle to see your path AND be visible to others. Knuckle Lights are 50% brighter than similarly-priced lights, boast 3 settings including a blinking light, are weatherproof, and have adjustable straps to fit every hand and glove. They are light-weight and easy to carry. Whether your concern is fall prevention, increasing visibility to fellow pedestrians or simply not missing a workout due to the shorter days of winter, Knuckle Lights is there for you. They make a great gift idea, and they offer free shipping to US and Canada! Follow them on Twitter @KnuckleLights.

 

Are You at Risk? by Laura Maydak

Winter Dehydration: Are You at Risk?

Here’s a question: Is the risk of dehydration in the winter similar to that in the summer?

Using context clues (the title), you may have an idea as to the correct response.  But, if you still aren’t sure, the answer is yes.  Here’s the next question: Do you know why?

Think about summer: It’s hot and humid, the sun is blazing, and you’re noticeably sweating.  You’re losing a lot of body water when you exercise, and you’re fully aware of it.

Now, think about winter: The air is dry and cold, you can see your breath when you breathe out, and you’re bundled up in layers.  You’re losing a lot of body water when you exercise, but you’re unaware of it. The reasons for fluid loss in the winter are less obvious than those in the summer, but understanding them is critical for optimal hydration status and athletic performance.  Here’s what you need to know:

The air is dry and cold
When you breathe in, your body humidifies the air.  This is the reason you can see your breath when you breathe out.  What you may not realize is that this causes you to lose considerable amounts of fluid through respiration.
Also, these conditions make for fast evaporative sweat loss.  Any part of your body that is exposed to the elements will not be sweaty for long, but that doesn’t mean you aren’t losing body water.

You’re bundled up in layers
Depending on how many layers you wear, you may be carrying a significant amount of extra weight.  Extra weight means extra effort to move.  Extra effort to move means increased exercise intensity.  Increased exercise intensity lends itself to heavier breathing and more sweating, which takes us back to the problems listed above.

You don’t feel thirsty
This is the most important issue of which to be aware.  In the summer, when we become dehydrated, our bodies elicit a thirst response, helping to prevent dehydration.  In the winter, our body’s ability to elicit this response is decreased.  Without getting into the specifics, the way our bodies respond to cold temperatures alters the brain’s ability to detect dehydration.  When we aren’t thirsty, we don’t drink, which allows for further dehydration.

Dehydration seriously hinders performance and wellbeing.  Avoid it by taking note of these tips:
 
Hydrate early and often:
- Drink non-carbonated, non-caffeinated fluid (~16 oz every hour) before you exercise to ensure that you start fully hydrated
- During exercise, drink 4-8 oz of liquid every 15-20 minutes
- For workouts lasting longer than 1 hour, drink a sports drink to replenish lost electrolytes
- After exercising, drink 16-24 oz per pound lost (weigh yourself before and after you workout to determine pounds of water lost)

Be aware of the signs of dehydration:
- Early fatigue
- Faster breathing and heart rate
- Dizziness
- Headache
- Dark yellow urine (you want it to be almost clear)

So remember, bundle up and drink up!

Laura is currently a graduate student in the University of Pittsburgh’s Coordinated Masters in Nutrition and Dietetics program, one semester away from being eligible to become a registered dietitian.  Connect with Laura on twitter (@lmaydak) for motivation and tips to live your healthiest, happiest life – all given with a healthy dose of humor.

Avoid Winter Weight Gain by Gen Preece

Make this Winter your healthiest and happiest yet with these easy tips on staying trim:
When the days get shorter and the weather colder, it’s no wonder we crave hot ‘comforting’ heavier foods to warm us up. Light refreshing summery salads just aren’t enough and can even leave us feeling cold!

Learn from last year
Think about what you did this time last year and how you felt. Did you over-indulge to the point of needing a new wardrobe? Or did you have a plan? We often reflect during significant times of the year, so trying to learn from past behaviour can only lead to a better outcome.

Understanding why
The underlying reason behind these food cravings is that we were once preparing to hibernate. Dense foods kept us alive through harsh winters, while food sources were scarce. Although on cold winter mornings, many of us wish we were still hibernating (getting dressed under the covers anyone?) this leads to the next point:

Our choices
Start by reading food labels. It is not just about avoiding the usual culprits (refined sugar, wheat, dairy, chemicals…) but having alternatives ready in their place. For example, winter vegetables roasted in coconut oil are an amazing alternative to white potatoes or dishes with heavy sauces. Check out my favourite easy winter soup also. The more your body gets used to receiving nutrient-dense foods, the less it craves unhealthy stuff! A lack of raw fibrous vegetables can cause feelings of lethargy, congestion and even depression. I therefore recommend a mixed salad before your hot dinner. This will also aid digestion and stop you feeling bloated. Keep up your fibre throughout the winter

Warm yourself healthily
Using warming spices is a great way to heat up, as well as encourage your body to burn fat. A few of my favourite ingredients are Turmeric, Cinnamon, Cayenne Pepper and Curry powder. I also add Ginger to my green smoothie and drink at room temperature.

Morning Warm Lemon Water
If you’re a tea drinker, warm lemon water cleanses your liver and perks you up in the morning, without the post-caffeine crash. Warmed unsweetened almond milk with cinnamon is a delicious alternative to lattes. You could even add a teaspoon of raw cacao for a healthy hot chocolate!

So listen to your body and enjoy your seasonal adaptations!

Gen Preece
FASTER Personal Training Southampton
http://www.ptgen.co.uk

Is your Fitness Waiting for Spring? By Tera Busker

Staying active in the winter can be daunting. Depending on where you live, it can mean bundling up, getting in a cold car, driving to the gym only to get sweaty and repeat the process back out in the cold. Well, like the old saying goes…”If you can’t beat ‘em, join ‘em.” Winter is a reality that we can’t escape. It comes every year and there is no way around that. So instead of fighting the cold and snow, find a way to enjoy it, pass the time and build fitness for Spring.

 

Find a winter sport. You can find countless places dedicated to snow sports like skiing, skating or snowboarding and you can always find a trail that allows cross country skiing, snowshoeing or hiking. Not only will you get to get outside and enjoy the beautiful views, but you will be getting your heart rate up and getting a great workout.

Join an indoor sports league. Many community ed programs or local gyms have clubs or pickup games like basketball or volleyball that you can join in for free. You’ll be less likely to skip a workout, when a team is counting on you.

Have a goal. Set a fitness or health related goal that you want to reach by Spring. Sign up for a running, walking, biking or swimming event like a 5K or triathlon or enroll in a charity event. Having a long term goal that you are excited about will keep you motivated to workout, eat right and reach your goals.

Make your home your gym! If you just can’t face Old Man Winter or if you get snowed in, have a workout that you can do at home.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net