We all know that when the cold weather hits, our motivation to continue previous outdoor exercise regimes falters. Many people opt to cuddle up with a book and forgo their usual walk or jog through the park. Unfortunately, this decrease in exercise often coincides with a general increase in seasonal food and beverage consumption...leading to unwanted weight gain by January 1st. Even those who like the cold weather tend to make easily fixable nutrition and exercise mistakes when working out in the cold. So, while we cannot change the weather, we CAN help you combat some of your winter barriers to exercise and help ensure you are on the right track well before New Years Day arrives!
Too cold outside? If it is literally too cold too stay our for 30 or more minutes, or if you just can't bear the thought of it, do not give up. Instead, commit to 3 short bursts of 10 minutes each throughout the day. Each quick session is guaranteed to raise your heart rate and increase your energy level. Think of them as 3 built in stress release sessions in one day - what a treat!
Winter Hydration! Most people greatly underestimate the importance of staying hydrated in the cold/winter. It is likely that you do not feel as thirsty as you did in the summer. However, the indoor heat is on, and you will still sweat when you exercise (albeit less than you did in the 90 degree heat of August). Bottom line is, you still need to drink up! Athletes, it is time to re-do your sweat test and adjust your fluid intake accordingly. All exercisers, be careful not to overdress when you work out or you will unnecessarily increase your fluid losses and needs.
Need A Fueling Adjustment? If the event(s) you have been training for throughout 2011 are behind you, and you're taking a much needed break until next year, it is time to scale back your snacks to match your decreased training. While your pre-workout sandwich or Cliff bar might have been perfect before your in season training session, your off season session can likely be fueled with a smaller snack such as 1/2 sandwich or a banana.
In an Exercise Rut? Capitalize on any extra holiday time off you have, and explore new activities or exercise venues. Try a spin class, Zumba... or rock climbing! Plenty of NYC gyms and facilities offer indoor rock walls or other such fun activities which are guaranteed to be a full-body workout! If you need to relieve some end of year stress, find a yoga or Pilates studio for a workout that will not only strengthen your body, but also help clear your mind.
Hectic holiday schedule? Buy a stability ball! Many of you have commented on the fact that both Kate and Lauren sit on stability balls in our Nutrition Energy office. Although the concept may seem a bit strange at first, this is a great way to get in "free" back and abdominal muscle strengthening while at work, sitting at the computer...or even while watching tv!
Hopefully these tips sound both doable and fun! We have plenty more to share with you next month in our first newsletter of 2012. As always, send us your questions by email or next time you come in to see us at the office...we just might choose yours to answer in an upcoming newsletter.
