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!