When the temperature drops outside, it makes a lot of us feel like hibernating indoors and waiting it out until sunny, longer days return. Don’t let your health and fitness take a back seat during the winter. Cold weather training brings plenty of benefits! See below and get all of these at a FIT Camp workout!
Improves your mood
The winter blues or seasonal affective disorder (SAD) can happen due to shorter days and your body not getting enough light and endorphins. Exercise can boost your mood at any time of year, but it has a particularly profound effect during winter, sending those all-important feel-good hormones soaring and keeping the winter blues at bay. As well as being an effective mood booster and pick-me-up, getting outdoors in the fresh air in cold weather can help replenish vitamin D levels in the skin.
Great cardiovascular workout
Cold weather forces your body to work harder during training, and this also applies to your cardiovascular system. As the heart works harder to pump blood around the body during cold weather exercise, an outdoor workout helps to keep your heart health in tip-top shape.
Burn more calories
Think of a wintertime workout as a supercharged version of your normal sweat session. A cold weather workout can max out your caloric burn. This is due to the body working much harder to keep its core temperature regulated. As the body works to stay warm, the metabolism is kicked into overdrive and your body burns through more calories. Now burning calories is never the primary focus in our workouts, but it is one of the many benefits.
Boost your immune system
Doing exercise will not only help you fight off any symptoms of a cold or flu but reduce the likelihood of you even being affected in the first place. A stronger immune system works harder and is more prepared to fight off foreign invaders and their annoying symptoms. (Of course don’t exercise if you are not feeling well!)

I hope to see you Saturdays, 9am in Sabine Park! Please register or email to confirm class is on. We do cancel if it's raining or below freezing. We aren't crazy! ;)

Define your fitness goals. What are they? Fat loss? Building muscle? Focusing on increasing mobility? Training for an event? All great accomplishments but too broad to be goals. Set yourself up for success by building a framework. Be specific. Then be even MORE specific. Spelling it out in minute detail is critical for success. For example: “I will foam roll every night” instead becomes “I will foam roll every night for 5 minutes before I brush my teeth.”
In the beginning, make it easy (and fun.) Going from zero to 100 is not sustainable. Try a class, go for a run, take a walk but ‘dial it back’ a bit. You should feel successful after your workout. Keep it fun and build positive associations with movement and fitness. After a week, you’ll have started a habit of regular exercise and will be feeling empowered. That confidence will allow you to work toward bigger and bigger goals. Try a Tailored Training Class, we keep it fun, and fit.
Big picture planning Look at your year as a whole. When are your busy seasons at work? In life? Set yourself up for success by making realistic activities for these times. Can’t fit in a workout? Increase your steps during the day. If you might have the time, ask me for a desk workout you can do in the office!
Think beyond the gym. There are lots of other things we can do to maintain our fitness that don’t require us to head to the gym - and they can be game-changers. Getting enough sleep? Fueling properly with at least five servings of green leafy veggies a day? Moving every 20 minutes or so? Incorporating these habits can make big changes in your health and fitness when ‘life’ gets in the way of your fitness routine.

​I wish you all the best this NEW YEAR!

The math is pretty simple. In an average week, most of us spend:

• Somewhere around 50 hours in bed
• 10+ hours sitting down while commuting to and from work
• 30+ hours sitting down at work
• 40+ hours sitting down at home

That’s a lot of time training our bodies to be very good at sitting down. All this sitting puts us into a less-than-ideal position that can cause tight shoulders, back pain, tight hip flexors, neck problems, carpal tunnel and wrist issues and slows down our metabolism. Eghads! 

The good news is that there are lots of ways you can incorporate movement into your busy day. Check out some of these ideas and incorporate what you can. Even little changes can add up to big benefits. If you have a favorite movement idea that isn’t listed, please let me know so I can add it to the list!     
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Get coworkers involved in making movement a priority in your day. If you work in the type of place where people are friendly and supportive (I hope you do!), getting your coworkers involved in some kind of movement initiative can be a great way for all of you to encourage each other to make your work environment a little healthier. Rally the troops!

Phone/Conference call time = walk time. An oldie but goody!
Drink water. A lot of it! Unless you have a super badder, you’ll have to get up frequently. To 'fill' up and 'empty' :) A double win!

The 30-minutes challenge. Set an alarm to alert you every 30 minutes. As soon as the alarm goes off, just get up 20 seconds or so. Maybe add a chest stretch or rotate those wrists for extra credit. Even just that brief period movement, and break from sitting, can have BIG changes for your metabolism and overall health.

Have any stairs? Use them! Skip the elevators and take the stairs any chance you get. This would be a great activity to add to one of your 20 second standups. Activate those glutes by really pushing through your heels as you walk up! 

Feeling tired? The 3pm crash is real. Before you grab a cup of coffee, MOVE. Even better, take it outside for a quick breath of fresh air. Guaranteed to give you an energy boost, without the caffeine!

Meeting time = standing time (or walking time). Need help convincing your co-workers? Movement can also help increase concentration, focus, and productivity. 

Keep moving and stay FIT!

You’ll Release More Feel-Good Hormones

• Increased dopamine and serotonin
• More endorphins

You’ll Workout With More Intensity

• Fresh air has more oxygen, which has been associated with increased energy levels
• Increased energy levels with lower perceived exertion

You’ll Burn More Calories

• Increased wind resistance
• Temperature regulation

You’ll Boost Your Immune System

• Better quality sleep
• The body behaves differently in nature, a natural stimulus for your body to protect itself from disease

You’ll Get a Burst of Vitamin D

• Reduced lifestyle disease risk
• Reduced depression

Bugs are a Great Protein Source

• True. But coming to class will result in minimal bug ingestion if you careful! :)

Checkout FIT Camp at Sabine Park Playground for all of these benefits - and more!
Saturdays, 8:30am*
*We take it inside at UPBEAT Dance Center if the weather doesn’t cooperate.
Please email me to find out more!
[email protected]

It's a great, easy, relatively quick way to fire up your metabolism and wake up.

Still not convinced? Here are four reasons to drink a big glass of water first thing in the morning.

• It fires up your metabolism. Drinking a large, cool glass of water (ideally 16 oz) after you wake up has been shown to fire up your metabolism by a whopping 24% for 90 minutes! If that seems like too much to start, gradually work your way up from 8 oz.1
  
• You’re dehydrated when you wake up. You just went 7-8 hours without drinking any water! Even if your body isn’t telling you that it’s thirsty, it is.
• Water helps your body flush out toxins. Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate. Getting fluids into your body right after your wake up will help your body flush out toxins first thing in the morning.1
• Your brain tissue is 75% water. When you’re not properly hydrated, your brain operates on less fuel, and you can feel drained, or experience fatigue or mood fluctuations. Try drinking a cool glass of water anytime during the day when you need to 'perk up.' This can also prevent you from reaching for something sweet for that afternoon pick me up.
  

I've heard from many clients that they 'don't like the taste of water.' I hear you, and as a trainer I always aim to be supportive and understanding. That said, drinking water is such an important habit, that I say, "Man up!" :) Or sure, flavor it with lemon, cucumber whatever. But in the morning just DRINK IT! I generally stand at the sink and chug my glass of water, often times with coffee cup in hand.  Reward yourself with that cup of coffee, AFTER your H20, to make the habit stick!

1. Source: http://www.webmd.com/diet/features/6-reasons-to-drink-water?page=2

1. Lose Body Fat – Studies found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories ALL DAY LONG. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That really adds up!

2. Tone Up – Lifting weights and resistance exercises develop muscle tone and definition. Compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy (aka getting 'big'). Women don't gain size from strength training, but they can gain tone and definition.

3. Strong Bones – You Will decrease Your Risk Of Osteoporosis – Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

4. Improve Your Athletic Performance - Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Runners and cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

5. Be Physically Stronger – If your maximum strength is increased, daily tasks and routine exercise will be easier and far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

6. Reduce Your Risk Of Injury, Back Pain & Arthritis – Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

7. You Will Improve Your Attitude And Fight Depression – A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

8. Boost Your Stamina - As you get stronger, you won't fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age.

9. You'll Be More Flexible – Over time, your flexibility can decrease by up to 50 percent. This makes it harder to squat down, bend over, and reach behind you. A study published in the International Journal of Sports Medicine, found that three full-body workouts a week for 16 weeks increased flexibility of the hips and shoulders, while improving sit-and-reach test scores by 11 percent. Not convinced that weight training doesn't leave you "muscle-bound?" Research shows that Olympic weightlifters rate only second to gymnasts in overall flexibility.

10. IT’S FUN!!! Check out a Tailored F.I.T. Class. In addition to quick cardio intervals, we always include strength training, for all of the reasons above!

What costs about $20 and has the therapeutic benefits similar to a massage? A foam roller! Personal trainers and physical therapists use foam rollers to help their clients/patients break up fibrous tissue and alleviate soreness. But you don’t need a specialist to help you do the foam roller exercises below. Check them out and email me if you have any questions!

General Guidelines for foam rolling (SMR - Self-myofascial release)

• Place your body on the roller and slowly roll up and down (for about 20-40 seconds) along the muscle group you are targeting. If you find a particularly tight area, pause on that spot. Breathe. Putting pressure on a tight area can help release the tissue.
• If you feel pain, stop rolling and REST on the painful areas for 20-30 seconds. Breathe! Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.
• Do not roll over a joint.
• Foam roll 1-2 x daily.   

Try these exercises to help prevent injury and improve performance:

Front thigh roll (Quadriceps)
Lie face down with the foam roller under your right thigh. Put your forearms on the ground. Keep your left foot off the ground by stacking your feet on top of each other (toe of left foot on heel of right foot). Supporting your body weight with your forearms, roll up and down from the bottom of the hip to the top of your knee. Repeat on the other side.

Shins
Stabilize your body on top of the roller, gently rolling up and down across the front of the lower leg. Particular helpful for those suffering from shin splints.

Gluteal Muscles
Lie on your right side with the foam roller under your right gluteal area and your right leg extended straight out. Bend your left knee and rest your left foot behind your right. Place both hands on the floor for support. Roll your right gluteal muscles. Repeat on the other side.

Hamstrings
Sit with the roller under your right thigh. Place the palms of your hands on the ground (fingers pointing toward your body). Keep your left foot off the ground by stacking your feet on top of each other (heel of left foot on toe of right foot). Supporting your body weight with your hands, roll up and down from the bottom of your hip bone to the top of your knees. Repeat on the other side.

Calves
Prop your body up on your arms/hands, being sure to support yourself with a shoulder joint that is closed and packed. Roll the extent of the calf, performing plantar and dorsi flexion in order to capitalize on the gastrocnemius and the soleus. It is common to get fatigued, especially your wrists, in this posture, so take breaks when necessary.

Where to get a foam roll
When choosing a foam roll, product density is important.  If the foam is too soft, less than adequate tissue massage is applied. Generally black foam rollers are higher density, and more durable. White or blue rollers slightly softer. If starting with a black foam roller, keep the pressure light until your body is accustomed to rolling.  I prefer a 6”x36” round roller for versatility and balance, but you may get a 6”x18” if space is a concern. Foam rollers can be found in sporting goods stores and online.