Winter Fitness Ideas- No Excuses Now

Brrrr... It's cold and nasty outside, and you just want to hibernate, right?

Oh, come on. Get up off the couch. Dig yourself out from under the layers of blankets and switch off the t.v., even if it is your favorite show. Winter may be drab, but we've no excuse to pout!

Perhaps now would be a good time to take advantage of winter sports! Thirty minutes of being outside is guaranteed to boost your immune system, to say nothing of your spirits, even if it is under a cloudy sky.

If you're having trouble figuring out what to do, try one of the following. I suggest trying one per week, just to keep things spicy.

To get outdoors and take advantage of the season (and why not live today for today instead of constantly waiting for something "better" or "warmer"?), try the following:

1. Ice-skating: Whether outside or in a rink, ice-skating burns an average of 450 calories per hour and works all the major muscles in your lower body, as well as your core! One hour on the ice, and you pretty much know you're going to feel it tomorrow. Oh, the sweet, sweet burn...

2. Snowshoeing: Burns an average of 500 calories per hour, and you get to nature-watch at the same time. Of course, those of us in the South will have a harder time than our Northern friends finding opportunities, but then again, we don't necessarily have to give up our hiking, running, and biking either, so I guess we shouldn't complain. (Cleveland friends: the Metroparks offers instruction and guided tours. If you want information, just let me know!)

3. Shovel snow: Take 440 calories burned per hour and throw in great core and upper body strengthening and shoveling snow suddenly doesn't sound so bad. Add a safe and clean walkway and drive to that, and it can't be beat! Just remember to wear gloves, and if the going gets tough think about someone who's pissing you off.

4. Play in the snow: Really play and you'll burn 400 calories before you know it. Grab all the fixin' for a snowman (or snowlady) and get going. Just move around until you're warm and then don't stop moving until you're finished playing! If you decide to make a snow-angel, think jumping-jacks. Walk to a local hill (take a sled!) and slide down! Then do it again. And again! Do it until you're exhausted, and don't forget to take your kids (young or old). You'll create a great memory and get fit while doing it!

5. Play shinny: This is a game much like hockey, only played on the street, without protective gear, and minus all fancy equipment. Chalk on the road or use anything on hand to mark the goals. Use brooms or hockey sticks - hell, use a tree branch if that's all you have. Use a ball, use a puck, use a crushed Coke can for all I care - just play! If you're not sure of a rule, make it up...

So, do you want to be the type of person who does something and has fun? If so, try each of these ideas once and see what happens! I dare you.

Please leave comments about your experiences!

The New You: Tips for Change

So, you've probably made a New Year's Resolution, and right about now, you're probably losing steam... Old habits are cropping up, and without meaning to, we find ourselves seeking comfort in the familiar. Unfortunately, without positive change we are stuck, unable to attain our healthier, fitter lives.

So, how do we stick with our resolutions?

First of all, consider rephrasing your resolution. It's much easier to DO something than it is to NOT DO something. For instance, stop thinking about m&ms. See, not really that easy, right? Now, think about eating your favorite vegetable. Much easier, right? Resolutions are best put in the positive. Instead of, "This year, I'm going to stop eating junk food" try "This year, I'm going to eat three servings of whole fruit and five servings of vegetables every day." Then when you crave junk food, you'll remember that you still have a few servings of fruits and vegetables that you want to eat, and by the time you've had an apple and celery, you probably won't even remember that you ever wanted a Ho-Ho in the first place!

Second of all, allow yourself some compassion. You wouldn't berate your child if he or she was having a hard time remembering to use the toilet when the urge struck, right? We all know that yelling at children not to pee their pants and calling them names will do more damage than it's worth AND that it will just prolong the problem, so no matter how frustrated we become, we gently encourage them and reward them for positive behavior. So try the same approach with yourself. One slip-up doesn't mean doom, it doesn't mean you're worthless, and it doesn't mean that all your hard word to date has been for naught. It's just a minor setback. Not a big deal, just try again. Psychological studies have shown that "people who are hard on themselves are less resilient after a setback and more vulnerable to anxiety and depression" ("Yoga Journal" Feb.2011, p. 123).

Finally, delight in your progress. Every time you follow through with your resolution, silently praise yourself. (Or do it aloud, if you like!) Then, reward yourself in some small way. Make yourself your favorite cup of coffee or tea, rent a movie you've been dying to see, or allow yourself the pleasure of perusing your favorite magazine. Sometimes all it takes is giving yourself the freedom to enjoy a nice, hot, extra-long shower without guilt.

Follow through with these tips, and you're guaranteed to succeed. Why shouldn't you? After all, you're worth it!

Fabulously Fit ~ What Does "Fitness" Mean Anyway?

Note: This blog was intended to be published on December 21st, but unfortunately was accidentally saved as a draft instead.

Fitness is not about having a small waist, being thin, or having rippling muscles. It is not even about being able to climb a mountain or run a marathon. Fitness is a combination of physical and mental qualities that allow us to operate at our full potential. It includes strength, endurance, and flexibility (both in body and mind).

Exercise is the key to improving in all of these areas, both mentally and physically, since working out produces endorphins. Endorphins are hormones that activate our body's opiate receptors, causing us not to feel pain, emotionally or physically. Exercise is a drug that is free and legal, so there's no reason not to get hooked! (Of course, true addiction to exercise is a serious and dangerous condition, but let's face it ~ none of us are at risk!).

Over the next year, we're going to all of the qualities needed to count ourselves among the fit. We'll take some baseline measurements (don't worry ~ they're confidential and I won't discuss them with anyone, not even you!), and get started. I guarantee that we'll find that as our bodies become stronger, more flexible, and have better endurance, so will our minds and souls. Let's train!

Merry Christmas!

Welcome to the gift that keeps giving!

For the next year, I will publish at least one blog per week about fitness. In addition, those of you to whom I gave this to for Christmas will also receive monthly packets detailing new workout routines, advice, and "Monthly Challenge" material, as needed. There may even be a surprise or two along the way...

I intend for this to be a journey we can share together, without regard to location or time constraints. Although we may not be physically together, we can be united by our physical endeavors!

If you're interested, I ask that you send back each self-addressed, stamped envelope (or email, if I can figure out how to make forms by PDF) and answer the questions and queries presented honestly, openly, and promptly (since some questions may alter or affect the next month's information). These questions will be sent to you each and every month.

Remember, the goal of this blog and subsequent exercise program is to help each of us push ourselves, both physically and mentally, and to help each of us become a happier, healthier person. No one will do everything I suggest, and that's okay. Some months may be better than others, too. The point is to get back up and go! We all can be fit if we put a bit of thought and work into it, and it's my goal to remind you of that, each and every week.

Plus, if you're reading, I have to workout and blog, so it's kind of selfish on my part - I DO want to get back into shape, of course!