Choosing Your Next Fitness Goals

 

How to Set Realistic Fitness Goals You’ll Actually Achieve

Winter Fitness – Working Out Even in Winter

It’s only natural to want to hibernate until spring, but there’s really no excuse for not staying active during the winter months when there are so many ways to work out so you will be fit instead of fat when the spring rolls around.

 

Here are a few ways to stay motivated even when the temperature plunges.

 

Schedule It on Your Calendar

 

We write down important things on our calendars, such as doctor’s appointments. Set aside 30 minutes every day for working out and treat it as seriously as a trip to the doctor.

 

Timetable Your Week of Activities

 

The current recommendations are 30 minutes of activity per day. They can be cardio, which burns fat, or strength training. Strength training should be done 2 to 3 days apart in order to help the muscles heal after a session. Plan out which days you will do which.

 

Try Winter Related Activities

 

There are many winter workouts you can enjoy, including:

 

·         Skiing

·         Snowshoeing

·         Cross-country skiing

·         Ice skating

 

In most cases, you will still be able to go out for a walk or a hike in nature. Plan a route around the neighborhood that is close to home in case you have to hurry indoors to get warm. 

 

You can also walk in a mall (leave the credit cards home!) or a well-lit covered parking lot.

 

Try the YMCA or a Gym

 

Most have a pool, which gives a great whole body workout and can be done by anyone at any age. If you can’t swim laps, don’t worry. Many have “water walking” and water aerobics as well.

 

Most also offer a range of classes. Try aerobics, spinning, Zumba, and more. Intimidated by the weights room? Ask for a tour and introductory lesson. In many cases, gyms offer these for free, and your instructor can give you some good individualized workout tips.

In the era of COVID, many of us are avoiding the gym or the Y, but we will eventually be able to return safely. Meanwhile, many facilities are offering online virtual classes for their members. If you have a gym membership but haven't been during the pandemic, check to see if your gym is offering online workouts.

 

Hire a Personal Trainer

 

A personal trainer may sound expensive, but they can be worth their weight in gold if they come up with a workout plan you enjoy and which gets real results without you getting injured. You will share your goals with them and they will hold you accountable. They will often offer package deals, which will bring down the price. And chances are you will be more motivated because you want to get your money’s worth.

 

Find a Workout Buddy

 

They can be in addition to the personal trainer or a substitute for them if they are the type of person who will hold you accountable. Ask around to see if anyone in your area or at work wants to get fit. Set your goals and start taking walks at lunchtime, share tips on how to stay focused, and more.

The digital age has made it possible to connect with workout buddies online through apps or Facebook groups. If you can't find anyone locally, search social media for an online partner.  

 

Try New Things

 

There are many workout DVDs that can give you real variety. From yoga to the Brazilian butt workout to belly dancing, they are all designed to get you up and moving.

 

Work Out with The Family

 

If you’re like most families, you are probably spending too much time indoors in front of a screen. Try a hike, touch football or just a 30-minute walk when the sun is shining. 

Lights, Camera, Action When It Comes to SAD

Seasonal Affective Disorder, or SAD, affects millions of people around the world. It is a form of depression caused by the lack of daylight during the short winter days, especially when there is bad weather. Those who live above the Arctic Circle are particularly prone to it due to their not seeing any sunlight for weeks at a time once the sun dips below the horizon.

SAD can trigger depression, illness and weight gain. With colds and also the dreaded flu making their rounds, many people fall ill during the winter and lose time at work or at the holidays because they are not feeling well in body, mind and spirit.

The Effects of Depression

 

Depression tends to lead to poor self-care. Some people don’t eat. Others try to cheer themselves up with food. When the holidays come, they overeat, but are often too listless to exercise.

 

They end up in the worst physical condition they have been in all year and then feel depressed about their body image.

 

When the warm weather arrives once again, they struggle to get back into shape so they can start wearing less bulky winter clothes once more and show off their figure anew.

 

Effort is Painful

 

Everything seems an effort when you have SAD.  Many people withdraw from others because they don’t want to be a “party pooper” or allow others to realize they are struggling. People with SAD will often cry uncontrollably, which can be embarrassing so they stay at home.

 

So, what is a person to do if they think they have SAD?

 

Lights

 

What they really need is to be outside in the fresh air and sunshine a little every day. They also need companionship, in order to avoid social isolation, which can trigger or worsen depression.

 

Camera

When you are outdoors with friends, be sure to take a camera along to record your good times together. Post them in prominent places so you know you are valued and that you can have a great time in spite of the winter weather.

 

Action

 

In addition to getting out of the house, consider taking up a winter sport like cross country skiing or snowshoeing. They can give you a great cardio workout.

 

Not fond of snow?  Rent or stream some fitness DVDs and try a range of interesting workout routines. You’re sure to find some you love.

 

Light Therapy

 

In some cases, these actions might not be enough to lift your SAD. In that case, the doctor may recommend phototherapy, commonly referred to as light therapy.

 

Light therapy uses an instrument called a light box. You sit a few feet away from it first thing in the morning. The light imitates natural sunlight, which appears to trigger a change in the brain chemicals linked to mood and helps ease depression.

 

Light therapy should ideally be started in the autumn, before the days start to get really short. This is also the best time to start because it can take from days or weeks to start working. 

 

If you think you have SAD, speak to your doctor and see if a light box might be right for you.

Winter Fun Without Frostbite

It’s good to get outdoors into the sunlight for some fresh air and natural Vitamin D production, but frostbite is one winter wellness challenge you and your entire family can’t afford to ignore.

 

What is Frostbite?

 

Frostbite occurs when the skin literally freezes. Spending too much time outdoors in the cold and wind without being protected sufficiently from the elements is the main cause. Children are more prone than adults because of their more sensitive skin. 

 

Frostbite can be dangerous if not treated quickly, leading to permanent tissue damage and even loss.  Due to the skin freezing, blood is no longer able to flow to, for example, the tips of the fingers of someone who isn’t wearing gloves or mittens. The loss of blood flow results in a loss of circulation and the skin and underlying tissue will start to die. 

 

If the skin is not re-warmed in a timely manner, it can turn black and might even develop gangrene and need to be removed surgically.

 

Hypothermia

 

Hypothermia, that is, low body temperature, might also result as well as frostbite. It is a particular risk if someone ends up falling into a cold body of water, such as a river or lake, while they are ice skating.  Hypothermia is a medical emergency as well.

 

Getting Treatment

 

In the case of both frostbite and hypothermia, the most important thing is to rewarm the skin or body. Avoid rubbing, as this can cause tissue damage. Blowing gently can help. In the case of mild frostbite, known as frost nip, going inside and warming up near a heat source (but not touching it) should be enough to help things thaw out.

 

For severe frostbite, the area should be soaked in warm water until the temperature adjusts and the skin has thawed.

 

In the case of hypothermia, blankets and getting them to the hospital will help. There they will get a warming blanket and perhaps even an intravenous drip of warm saline to restore normal body temperature.

 

Prevention

 

Pay attention to the weather reports. Use common sense. It may look sunny outside, but if it is very windy, don’t stay out too long. Wind chill can make temperatures feel much colder than they actually are.

 

Bundle up as warmly as possible.  A hat and/or hood will help protect your head and reduce the loss of body heat from the cold. A scarf will protect your throat and chest and also your face if needed.

 

Gloves or mittens will keep fingers frost-bite free. Be careful playing with wet snow, as your fingers can start to freeze through wet woolly gloves if you are out for a long time.

 

If it is a really cold day, a face mask or balaclava can help.

 

Go inside when you feel chilled.  Avoid smoking tobacco, which is bad for your circulation. Steer clear of alcohol. People may think that it has a warming effect, but the truth is it actually makes it more difficult for your body to regulate its own temperature and decreases circulation, boosting the risk of frostbite.

The Winter Wellness Challenge is about to begin. Come join us in our Brand New You Facebook Group!

The Winter Wellness Challenge Is On!

 

Winter can be a wonderful time of year, but for many people it can mean several months of misery if they live in a part of the world which experiences severe cold weather during the winter months. 

 On the one hand, there are all sorts of exciting winter activities:

 

·         downhill skiing

·         cross-country skiing

·         snowboarding

·         snowshoeing

·         snowmobiling

·         and other outdoor winter activities.

 

On the other hand, there is the temptation to pretend we are a bear and just hibernate until the spring thaw comes.

 

The truth is, becoming inactive during winter can be one of the worst things you can do for your health. It might seem tough to enjoy the short days and long nights of winter, but spending time outside during each winter’s day offers several health benefits.

 

Fresh Air

 

Being cooped up indoors leaves you more prone to colds and flu, since you will be surrounded by other people coughing and sneezing.  

 

Exercise

 

Exercise boosts energy levels and mood.  It also helps you burn calories, which is very useful if you tend to gain weight around the end of year holidays in the Northern Hemisphere.

 

More Vitamin D

 

Vitamin D is a hormone our body produces as a result of exposure to the sun. We can take supplements, but 30 minutes of sunshine per day (wearing sunscreen, of course) can give us all the D we need.

 

Light Therapy for Seasonal Affective Disorder

 

Winter can cause many to feel the blues. Seasonal Affective Disorder, or SAD, affects millions of people around the world. It is caused by the lack of daylight during the short winter days, especially when there is bad weather.  

 

SAD can trigger depression, illness and weight gain. Colds and flu can make people (and their immune systems) even more depressed. Getting out in the sun is the best way to combat SAD and live life to the full each winter.

 

Eating Issues

 

Many people pack on the pounds in the winter. They crave hot “comfort foods” to warm up on a cold day. The holidays such as Thanksgiving and Christmas in the US can be a diet disaster. Eating more and working out less, if at all, because of the cold weather, is a recipe for weight gain and getting out of shape.  By the time spring rolls around, you’ll be a couch potato, and look like a spud in your swimsuit if you’re not careful.

 

Skin and Hair Issues in Winter

 

Winter weather is a lot colder and drier than summer weather, which means it takes its toll on your skin. Your hair might start to look dry and brittle like straw. Your skin might become chapped, red and flaky. If you already have dry skin, winter can make it much worst. Paying attention to moisturizing your hair, face and skin can keep you looking and feeling great.

 

Dressing for Safety in Winter

 

Last, but not least, you need to dress for safety in winter. Cold kills. A hat, scarf, gloves and proper footwear to match the weather conditions are all essential.

Over the next few weeks, we are going to be taking a look at winter wellness and what we can do to stay fit and healthy despite the weather! Come join the Winter Wellness Challenge in our Brand New You Facebook Group!

Have You Added Microgreens To Your Diet?

You may have heard of microgreens already, especially if you are into current health trends. You may even have spotted them for sale in your local grocery or health food store. You may also have spotted their hefty price tag compared to their small size! 

So what exactly are they? Microgreens are the very young seedlings of vegetables and herbs. They are different from sprouts. Microgreens are harvested later than sprouts, after the first leaves have appeared. This is not to confuse them with baby greens, which are harvested later. .Microgreens are extremely nutrient-dense. And two, because they are a cash cow at the moment.

Let's talk about the nutritional value. Microgreens have all of the same vitamins, minerals, and other nutrients as their fully-grown versions but in a much smaller package. That means you can get much of the nutrition you need from just a modest amount of food.

And since almost any fully edible plant can be grown as a microgreen, a variety of microgreens can provide a wide range of required nutrients. Some of the more popular include basil, beets, broccoli, swiss chard, parsley, kale, pea, sunflower, and watercress.

Microgreens offer a year-round source of fresh food. And you don't even need to buy them at a store where they can be pretty expensive. They can be grown easily and with very simple equipment. You don't even need a garden! If you have a sunny windowsill, you can grow microgreens. Which means when other fresh produce is scarce, you can have a supply of fresh, nutritionally-dense greens - even in the depths of winter!

I'll be sharing more about how to grow and harvest microgreens. But for now, I just wanted to acquaint you with these little green gems.

If you want to try some microgreens right now, check out this Window Garden Microgreens Starter Kit! It's how I started growing mine. I'll be sharing a video later showing just how this kit works.

Take Time To Review Your Morning Routine Regularly

Creating routines and habits for your mornings are a great thing. They allow you to do what you need to do to move ahead without having to spend a lot of energy and time thinking about it. That’s a good thing. It’s can also be a dangerous thing when you’ve focused on the wrong things and are in the habit of doing things that don’t help you reach your goals. 

When we get into a routine, it’s hard to stop and ask ourselves if it’s working as well as it could be. Even more importantly, with a routine and a set of habits firmly established, it’s easy to keep going even when the circumstances changes. That’s why it’s important to take some time every now and again to review your routine and habits, including the new morning routine.

Set aside a little time every few months to review your routine. Put it on the calendar and make sure you do it. It won’t take long and it will be a very valuable exercise in the long run. Our lives and circumstances change. Our routines should change with it. Just because something has served us well in the past, doesn’t mean it will continue to do so. Which brings up a good point…

When you sit down to review your morning routine (or any routine or habit you’ve been working on for that matter), ask yourself this:

Is it working? Is it working really well?

If it is, simply carry on. If it isn’t, it may be time to make some changes and tweak it until you find something that works well for you at that particular point in time.

Another way to look at it is to find what you love and what you hate about the new morning routine. Change it accordingly until you get as close as possible to loving everything about it and still getting the results you want.

Remember, this morning routine will change and evolve over time as you, your circumstances, and the people in your life change and evolve. Embrace the changes and look at them as an indication that you’re making progress.

Keep tweaking and improving your morning routine and don’t be afraid to change your goals for it. Maybe you started out by making exercise a priority first thing in the day. As time goes by and you become more fit and make time for it later in the day, your focus may shift to meditation, or catching up on some reading. Keep evolving, keep changing, and keep using those precious first few hours of each day to establish some positive change in yourself and those around you.