Christmas is almost here and there is lots to do, and of course, lots to eat. Amidst this craziness is the special feeling that the season brings us. Unfortunately, the season also comes with the opportunity to put off your fitness program. After all, when it gets cold and you find yourself inside much more often, your overall activity level can drop off tremendously. This, in combination with all of the food, can be a recipe for lots of weight gain during the Holidays and Winter Months. The average person gains 5-10 pounds around the holidays.
Here are 4 Strategies to help keep you fit this winter:
1. Shift your workouts inside gradually. Yes, it's already December, and this strategy works better if you start in the fall, but it still applies, because let's face it, January and February will likely bring even colder weather. Starting now, find ways to exercise inside. Shift an increasing number of workouts indoors over time so that by the time the really cold weather hits, you've got a new plan in place for physical activity and exercise.
Also, since it is better to start this strategy in October instead of December, another strategy would be to embrace some type of new challenge that you have not yet tried or that you have not spent time doing lately. For example, Winter can bring an excellent opportunity to focus on your Yoga or Pilates practice. The improved core strength and flexibility will give you a head start into your outdoor activities in the Spring.
2. Workout outside at least once per week. It's hard to get enough fresh air in the winter time. Try a brisk walk for 15 - 30 minutes outside during your lunch break or first thing in the morning. You will be surprised by how much this invigorates you.
3. Try a New Winter Sport Every Two Weeks. Christmas is coming...ask someone to buy you a pair of cross-country skiis or snow-shoes and get out there an learn how to use them. Then, keep trying new winter sports every 2-4 weeks. There is nothing better than a night time skate down at your local park. Under the lights and on a relatively calm night this can really help you learn to embrace the winter. Call me. I'll join you if I have the kids in bed on time.
4. Shovel your neighbor's walk too. I hear a lot of people complain about all of the snow. But the truth is, snow presents many excellent opportunities to get additional exercise. Yes, I own a snow blower, but I still shovel as much as I can because I love the exercise it provides. When I'm done with my house, I take care of the neighbor's as well. It does her a big favor and of course, let's me burn that much more energy and extra calories. Then I don't have to worry so much about that extra cookie or two I might have later in the day.
In addition to shoveling snow, sledding is also another excellent way to have a good laugh and work the body. Sixty minutes of walking up and down a big hill in big boots and through thick snow might be the best workout you've had in quite some time.
Good luck and I would love to here your stories about what you might be doing to stay fit this winter.
We also still have room in Group Fitness. Got to: www.NomadGroupFitness.com to reserve your spot.
Take care,
John
http://www.TheFitnessNomad.com
_____________________
The Fitness Nomad
John Ashworth, Owner
www.TheFitnessNomad.com
Thursday, December 20, 2007
Thursday, December 6, 2007
It's not too late to Shape Up forThe Slopes
Well, yes, it would have been better ifyou had started training a couple of months ago, but it's OK. You can still do a lot to help enhance your fun on the ski slopes and prevent injuries.
According to Robert Pedowitz, MD, PhD,Chief of Sports Medicine at TheUniversity of California, San Diego,skiing and snowboarding cause the mostwinter injuries of any sport. Since he's from San Diego I could add that he might also be leaving out the injuries sustained when shoveling, or just waking down the ice-laden sidwalks. Because it never even rains in Southern California. I know. I grew up there.
The good news is that many of these injuries can be prevented. Not to mention how much more you will enjoy yourself on your next ski trip as you carve through the slopes again and again, because you are stronger, fitter, and better able to maximize a full day of skiing.
Here are a few tips for a safe and powerful season of skiing andsnowboarding:
1. Of Course, it's time to hit theweights...
It seems like every time we have a discussion like this, I'm recommending that you do some strength training. Why? Because it makes you stronger and better able to handle the demands of life and in this case, the fun stuff like skiing and snowboarding.
Strong muscles protect your joints. Your knees are at a particular risk when you are on the slopes. Strong muscles help you perform better by preparing your muscles for the demands of skiing. A skiing specific strength training routine can make all the difference.
Now that we are in the season, the recommendation would be to do some strength training twice per week. Do 2 sets of 12 - 15 repetitions of the following leg exercises. This will get you started. For a more complete routine, you can give us a call here at
The Fitness Nomad at 831-9256.
-Squats-Lunges
-Side Lunges
-Hamstring Curls, and
-Step Ups
Any exercise on the stability ball will also help a great deal, because they work on your core and a stronger group of core muscles will help you stay balanced and move more effieciently and effectrively down the hill.
2. Don't forget the stretching...
If there is one thing I have to remind my clients about more often, it is stretching. Length is strength. And in this case, strength of the lower body and core are what you want. So stretch your legs and lengthen your body at any chance.
Remember too that stretching is always more effective when the muscles are warm. So, take your first run down the hill a little slower. Then do some stretching at the bottom of the hill and as often as possible between your runs. You might be surprised to find yourself much less sore at the end of the day.
3. Cardiovascular Exercise will provide a strong foundation...
Skiing and snowboarding is a lot of cardiovascular work for the heart,lungs, and circulatory system. Start training at least 3 days per week aerobically. Get yourself into your target heart rate zone for at least 20-30 minutes for these three days, and mix in some intervals too.
Especially at higher altitudes, you are going to need as much cardiovascular fitness as you can get. And you get it my getting that heart rate up for extended periods of time as often aspossible.
For a complete skiing and snowboarding exercise program designed to fit your individual needs, give us a call at 831-9256.
Or fill out the form on our web site at http://www.TheFitnessNomad.com to schedule your complimentary consultation.
Of course, our New Group Fitness Program would also be a great way to train for your ski season. And there are only 7 spots left. Visit the following link for more information:
http://www.NomadGroupFitness.com
Take care and enjoy the snow. If you catch yourself complaining about all the snow, just watch your kids, or any kid, playing outside right now. That will change your perspective and your attitude and get you heading in a better direction.
John
http://www.TheFitnessNomad.com
Fit Yet?
According to Robert Pedowitz, MD, PhD,Chief of Sports Medicine at TheUniversity of California, San Diego,skiing and snowboarding cause the mostwinter injuries of any sport. Since he's from San Diego I could add that he might also be leaving out the injuries sustained when shoveling, or just waking down the ice-laden sidwalks. Because it never even rains in Southern California. I know. I grew up there.
The good news is that many of these injuries can be prevented. Not to mention how much more you will enjoy yourself on your next ski trip as you carve through the slopes again and again, because you are stronger, fitter, and better able to maximize a full day of skiing.
Here are a few tips for a safe and powerful season of skiing andsnowboarding:
1. Of Course, it's time to hit theweights...
It seems like every time we have a discussion like this, I'm recommending that you do some strength training. Why? Because it makes you stronger and better able to handle the demands of life and in this case, the fun stuff like skiing and snowboarding.
Strong muscles protect your joints. Your knees are at a particular risk when you are on the slopes. Strong muscles help you perform better by preparing your muscles for the demands of skiing. A skiing specific strength training routine can make all the difference.
Now that we are in the season, the recommendation would be to do some strength training twice per week. Do 2 sets of 12 - 15 repetitions of the following leg exercises. This will get you started. For a more complete routine, you can give us a call here at
The Fitness Nomad at 831-9256.
-Squats-Lunges
-Side Lunges
-Hamstring Curls, and
-Step Ups
Any exercise on the stability ball will also help a great deal, because they work on your core and a stronger group of core muscles will help you stay balanced and move more effieciently and effectrively down the hill.
2. Don't forget the stretching...
If there is one thing I have to remind my clients about more often, it is stretching. Length is strength. And in this case, strength of the lower body and core are what you want. So stretch your legs and lengthen your body at any chance.
Remember too that stretching is always more effective when the muscles are warm. So, take your first run down the hill a little slower. Then do some stretching at the bottom of the hill and as often as possible between your runs. You might be surprised to find yourself much less sore at the end of the day.
3. Cardiovascular Exercise will provide a strong foundation...
Skiing and snowboarding is a lot of cardiovascular work for the heart,lungs, and circulatory system. Start training at least 3 days per week aerobically. Get yourself into your target heart rate zone for at least 20-30 minutes for these three days, and mix in some intervals too.
Especially at higher altitudes, you are going to need as much cardiovascular fitness as you can get. And you get it my getting that heart rate up for extended periods of time as often aspossible.
For a complete skiing and snowboarding exercise program designed to fit your individual needs, give us a call at 831-9256.
Or fill out the form on our web site at http://www.TheFitnessNomad.com to schedule your complimentary consultation.
Of course, our New Group Fitness Program would also be a great way to train for your ski season. And there are only 7 spots left. Visit the following link for more information:
http://www.NomadGroupFitness.com
Take care and enjoy the snow. If you catch yourself complaining about all the snow, just watch your kids, or any kid, playing outside right now. That will change your perspective and your attitude and get you heading in a better direction.
John
http://www.TheFitnessNomad.com
Fit Yet?
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