Get out of the cold and into the gym: Part I

Get out of the cold and into the gym: Part I

Winter is quickly approaching, and soon the cold weather will take us from the outdoors and force us inside. As a way to keep moving and prevent cabin fever, there are a number of options to help keep the cold and extra pounds at bay through the cold winter months.

Bikram Yoga. If you are looking to get warm and toasty, take a Bikram yoga class. Also referred to as “hot yoga”, Bikram yogis perform their practice in a heated room (104 °F). This form of yoga helps the practitioner build strength, flexibility, muscular endurance and release toxins through the sweat. Classes typically run from anywhere between 60 to 90 minutes. During that time the practitioner will be lead through a series of 26 poses and two different breathing exercises.

If you decide to give hot yoga a chance, be sure to wear light, well-vented, form-fitting clothing so that you are able to keep cool and avoid feeling restricted during the movements. Also be sure to go to drink plenty of water before, during and after class to ensure that you are properly hydrated. It is also suggested to bring a small towel, although most studios provide them for a small cost.

CrossFit. If you are an avid exerciser and/or gym-goer more than likely you know someone who has done CrossFit. While the regimen’s safety has been debated in recent months, there are numbers of people who have found a path to better health through what CrossFit Headquarters refers as the “Sport of Fitness”.

CrossFit is an exercise program that prides itself on being “constantly varied” – the regimen pulls from gymnastics, Power Lifting, Olympic Weightlifting, and endurance sports (e.g. running, rowing, jumping rope) and tests these movements in ever-changing workouts at a high intensity.  The regimen is designed to create a well-rounded and balanced athlete rather than a specialist (e.g. marathon runner).

If you decide to give CrossFit a try, many CrossFit gyms (also known as a “box”) offer a free trial class. However, before settling on a gym, be sure to do shopping around. Avoid gyms that offer Groupons, which discount their services simply to get you into the door, and that do not include introductory classes that require you to learn the movements.

When you do find a gym you are interested in, be sure to ask the coaches about their credentials, the gym culture and community, as well as the types of workouts that regularly appear (NOTE: Offering only long workouts or workouts with a name attached to them should put up a red flag). Each CrossFit gym is different, but doing the proper research can help you find a box that suits your individual needs.

Barre.  Instead of heading to the bar for spirits to keep you warm, try a barre class instead. The ballet-inspired program incorporates dance with other traditional exercises to give the practitioner a toned and sculpted body.

There are various types of barre classes to try – some focus more primarily on dance while others incorporate traditional yoga and/or Pilates exercises into the routine. There are also classes that focus on “strengthening and lengthening” the body, sessions led by physical therapists to perform movements while protecting your joints, as well as classes that incorporate exercise props such as hand weights and exercise balls.

Whatever class you do choose, be prepared to ease into the routine and then get in a killer lower body workout. While Barre classes will give you a good overall workout, they will especially work your core, legs, and butt – and who doesn’t want that?

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With the cold weather looming it is time to head back inside, but avoid total hibernation by trying out a new type of fitness class to your exercise regimen. Be sure to check back in the coming weeks for our Part II of our "Get out of the cold" series for more ideas to keep you sweating through the winter months. 

Stay ahead of the holiday weight gain: A few tricks, so you can enjoy the treats!

Stay ahead of the holiday weight gain: A few tricks, so you can enjoy the treats!

Halloween is next week, and October’s spookiest night will kick off this year’s holiday season. Before you will be even begin to put away all of your candy, we will begin the short-lived, busy weeks heading towards Thanksgiving, Christmas, and then New Years. Over the course of the next couple of months, there will be parties with friends, work gatherings, and family dinners – which may make it difficult to get to the gym and to keep your diet in check. As a result, while you are putting on the final touches of your costume for the party, also consider using these few tricks to stay ahead of all of the treats (and calories!) you will likely encounter.  

Scan the buffet table. When attending social functions, make sure that you scan the buffet table for what is available before loading up your plate. Assessing your choices first before filling your plate will allow yourself to eat the best food available as well as allow yourself to splurge – but do so in moderation. While one or two small cookies are not going to cause your waistline to expand, trying all six options may leave you feeling a little guilty and a little less confident about the notch in your belt.

Savor what is special. It’s Thanksgiving, and your grandma makes a mean pecan pie. Since you only grandma’s pie only comes around once a year, you want to make sure that you can enjoy the indulgence. So be sure to plan ahead: eat smaller portions during the main course; try to exercise at some point during the day to make room for the extra calories; and savor your piece of pie. Eat slowly, enjoy it, and then avoid all of the additional dessert options that have always have never even come close to grandma’s pie.

Hold back on the drinks. Aside from all of the small plates and treats, drinking large amounts of alcohol not only leads to a lot of unneeded calories (but also the potential to being over-served – something you and your boss do not need to experience!) Try to limit yourself to one or two cocktails over the course of the evening; limit consumption by drinking a glass of water in between each drink and/or switching over to soda water. Aside from cutting back on the amount of drinks you are having in an evening, also try options that have less sugar, such as red wine.

Plan ahead. When you are traveling to and fro, try to plan ahead to ensure that you have some healthy options. Pack healthy snacks that are well-portioned and easily accessible for when hunger strikes. It may save you some cash on the expensive products at the airport and/or prevent you from indulging in that candy bar at the convenience store.

Work it out… anywhere.  During the holidays, all of the parties, gatherings, and traveling can cut into gym time. However, that does not mean you still can’t keep moving throughout the day. Simple things, such as parking further away in the lot while you run errands and taking the stairs instead of the elevator can help burn a few extra calories. Plus, even if you have twenty minutes to yourself, performing body weight exercises, for example push ups, sit ups, squats, lunges, etc., can help you get in a brief, hard-hitting workout.

The holidays are an exciting time of year, but can also be dangerous on your waistline if you don’t take proper action. So this year – stay ahead of the holiday weight gain, starting with Halloween, so you can take on a more inspiring New Year’s resolution (the next Great American Novel, anyone?) and, of course, enjoy yourself.

A Little R&R Never Hurt Anybody!

A Little R&R Never Hurt Anybody!

Oftentimes there is a lot of focus on finding that motivation to workout. We read magazines, pin inspirational quotes to our Pinterest boards, put together playlists all to help keep us on track. While we amp ourselves up to get to the gym on a regular basis and are keeping our diets in check there is one aspect of training that oftentimes is neglected – resting. Yes, I said it. While maintaining an active lifestyle it is equally important to focus on exercise, diet, and rest in order to achieve the results you are looking for.

According to the Mayo Clinic it is important to strength train twice a week and then complete some kind of aerobic exercise, ranging from 150 minutes (for moderate aerobic activities) to 75 minutes (for vigorous aerobic activities). The prescription varies among individuals and their goals. Beginners may follow strive merely for 20 minutes of aerobic activity per day while more serious individuals may exercise for an hour or more several days per week. Regardless of where you are at in your training, the rest day is not to be neglected, and there are several different ways to love your rest day.

Active Recovery

For some though the idea of "resting" (i.e. not doing any kind of a exercise of any kind) makes them feel twitchy. As a result, these individuals may want to take part in "active recovery". This type of recovery refers to performing activities, such as rowing, biking, jogging, swimming, etc., at a 60-70% level.

Active recovery should not be overly taxing. The idea is invigorate and restore the body rather than leave it feeling tired and depleted; instead, the movements should leave the athlete feeling more alert, primed, and better prepared for tomorrow's training.

Yoga & Mobility

A restorative yoga class is another form of active recovery and is another good activity for those who dread the idea of taking a full day's rest. For example, Yin yoga is a good choice because it forces the athlete to perform poses for extended periods of time in order to increase flexibility and improve blood circulation around the joints. In addition, the practice seeks to compliment exercise programs (not just other yoga practices) and restore balance.

If a formal yoga class is not your thing, try trigger point therapy. Using a foam roller and/or other trigger point tools, such as Trigger Point’s FootBaller, QuadBaller, Massage Block, etc. to increase your mobility and flexibility. Such tools can be found online through sites such as Trigger Point, Rogue Fitness, and a variety of other sites.

Body Work & Inflammation Control

Aside from performing mobility on your own, another option to work those muscles may be to go see a massage therapist, an acupuncturist, or see a physical therapist to perform Active Release Techniques [ART]. Another good way to release toxins in the body and to minimize inflammation levels is to try either a mustard seed, salt, or ice bath.

Mental Restoration

What I am referring to here is mental restoration. For each athlete recovering mentally from your training is necessary in order to keep motivated as well as avoid burnout. How you recover mentally though is largely up to you: whether it's reading a book, mediating, spending time outside, getting out with friends or family, writing, cooking, or simply just preparing for the next day, do something that allows your brain to take a "time-out" so that it can prepare for what is to come tomorrow.

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It is sometimes difficult to take a rest day: you don't want to miss a particular workout, your lifting buddy is heckling you to come in, and/or you're excited about your progress and want to continue making strides. But sometimes forcing that rest day upon yourself will give you a much needed break and allow you to come back stronger and more focused, which will only help you in the long run.

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Brittany Lohmann - Health & Fitness Blogger