A snowfall derails your usual outdoor workout.—Get busy in the winter and don’t let it derail you from your goals!
Let it snow…Let it snow…Let it snow…
The white stuff increases the calorie burn of each step. For example, a 30-minute moderate walk on an even surface burns 106 calories for the average 140-pound woman. Snowshoeing for the same amount of time more than doubles the burn, to 233 calories. Runners, meanwhile, can safely jog through the season by making proper precautions with proper foot wear and fitness wear.
Your carbohydrate cravings skyrocket when the days get short.
So to fix this, is to munch on healthy carbs/protein mix in the afternoon before the sun goes down to stave off a splurge. Winter can trigger cravings for comforting, sweet carbs because diminished sunlight during the season makes serotonin in the brain less active. Too little of this mood-lifting chemical leaves you feeling tired and hungry. The brain can make you desire carbs because after you eat them, your serotonin level will rise and with seasonal depression arising the carbs will be front and center with a combo of fat/protein/carb meal. It is keeping your body in fat burning mode at all times with a balance meal to wean off those pesky cravings. Then have a protein and fat combo snack at night if you are feeling the urge to eat something. My meal of choice is a protein pudding which I make and add some nuts to it and put it in the freezer for 20 minutes. Protein pudding like ice-cream. Here is a recipe I use: Pumpkin Protein Chocolate Pudding
Winter Woes: You’re too comfy on the couch to break a sweat. Am I right?
Don’t settle on your sofa until you’ve completed your workout for the day. It’s a motivation killer. Change from your work clothes directly into workout wear — skip the pj’s! — When you get home. Still can’t peel yourself off the cushions? Stash resistance bands under the seat to remind yourself to get moving during commercial breaks. Or try the at-home, no-equipment routine that follows these moves during commercials rather than fast-forwarding and repeat the circuit until your show starts up again.
Commercial HIIT Workout: 20 minutes total for a 1 hour program.
–15 squats
–15 push-ups
–30 second plank hold
–15 seconds of high knees
If working out outside is your think and need ideas on what to wear outside during the chilly months, this is what you can do:
Dress for success in freezing temperatures. With the right gear, it’s almost never too frigid to work out. Because moisture on your skin evaporates and pulls much-needed heat from your body, the key is to dress so that you’re protected but you don’t get soaked with sweat. Begin your workout feeling cool, not toasty, since you’ll warm up once you get moving. You will want to make sure before you head out, and do your warm-up, stretching, and cool down inside to reduce your exposure. If it’s a blustery day, start your walk or run by facing the wind so you’ll work hardest when you’re fresh.
You can’t get out of bed on dark mornings to do your a.m. workout.
Tuck in earlier to get enough sleep. In the winter, when you wake up before sunrise, it’s like having jet lag — for four or five months. If it’s not possible to wait for the sun to sneak in your workout when you’re more energized, if you are having a hard time getting up because of the darkness–make your wake-up easier by going to bed 15 minutes earlier each week over the next four weeks: Set your cell phone alarm for when it’s time to hit the sack at night and avoid computer and TV use for an hour before bedtime to shut out light and other brain stimulators. That extra hour of shut-eye could make a huge difference in your morning-after mood, plus you will get a good workout in and wow! That will change the impact on your day!
Winter Activates That Will Torch Calories
Try these activities for a 30 minute of sizzling power:
(Calories burned are based on a 140-pound woman)
Building a fire: 80 calories
Having a snowball fight: 96
Ice-skating: 176
Shoveling snow: 192
Skiing (cross-country): 256
Skiing (downhill): 192
Sledding: 224
Snowboarding: 192
Snow Shoeing: 233
Want to get back outside but have soggy sneakers? This is the instant rehab for soggy sneakers, try these 3 steps:
— Remove sock liners and wet laces and hang them up so the sneakers can dry more quickly.
— Stuff shoes with wadded newspaper to soak up the stink and moisture.
— Place them in a warm, dry spot but not too close to the radiator: Heat breaks down the foam and rubber in sneakers.
Tip: Spraying your sneakers with a waterproofing solution can help them withstand the wet better, but it can also make them less breathable.
What to Wear for the Outdoor Workouts:
Invest in a trail-running shoe for its deeper treads, which provide better traction — some water-resistant models, you can try Brooks most popular all-terrain shoe. Outfitted with a waterproof yet breathable Gore-Tex membrane and a grippy trail bottom, these will keep your feet secure and dry. ($150, brooksrunning.com) or The Gore-Tex a cushioned running shoe, this model will keep your feet dry and a temperature-resistant snowy rubber outsole, which improves traction on snow. ($120, asicsamerica.com)
You can also try some ICESPIKE snow and ice treads, which are great because you can take one of your shoes that you own already and install on our footwear! You can find them here: ICESPIKE
Dress Code for Winter Workouts:
- 1. Base layer: Choose a snug but breathable shirt that wicks sweat from skin; look for a synthetic fabric, or go for silk. But avoid cotton; it holds on to moisture and can quickly lose its insulating powers when wet. Try a turtleneck for walking or a long-sleeve tee for running.
- Middle layer: Add a fleece or wool top to provide insulation; how thick depends on the temperature and the intensity of your exercise.
Don’t forget your hat and mittens if it’s near freezing.
- Outer layer: When it dips below freezing, top off with a jacket that resists wind and water but still breathes; Gore-Tex and nylon are good options. (As it nears zero, also add a fourth, insulating layer between the middle and outer layers and a ski mask to shield your face.)
Always be cautious in the winter time, and take proper precautions to keep you safe and healthy:
Listen to your body:
Run slower than usual and take shorter strides. “If you continue your normal stride length, your calves will be sore the next day, because you tend to claw the ground with your toes to keep your footing.
Skip the hills.
More falls happen on downhill’s, because you naturally tend to pick up your pace, making it harder to stop when you hit an icy patch. Black ice, anyone? That is the worst!
Get out while the powder is down
This the basic rule of thumb–sit it out if snow refreezes overnight into hard-packed ice.
If working out outside is not your thing, but can’t get yourself to the gym. Try some of these workouts:
Kettle bell training
Yoga
Boot camps
Hire a trainer that will help keep you motivate through the winter months with those weekly appointments.
Get some new DVD workouts and stay home out of the cold…hint…hint: Determinite Express Series
HIIT (High Intensity Interval Training)
Don’t want to leave the house but want a trainer? You can also train with me online: Online Personal Training with Dayna Deters
Just getting some good instructions and workouts will help guide you through the winter months and keep you motivated. Working out will make you feel better through the winter and if you experience, like most, the winter blues this is a great way to help you get out of the funk and stay on top of your game!
If you are a morning person, like myself, this is how you can keep motivated on those cold days:
Plan ahead
The night before a workout, I take a few minutes to map out my workout and be as specific as possible. For instance: 10 minute run on treadmill, 50 minutes strength training and 5 minutes of stretching. If you have questions on getting started just email me.
Buy a gadget
I just purchased a sweet new heart rate monitor and it totally is a motivator when it comes to my workouts, because it is a huge incentive to push harder because I can see how easy or hard I’m pushing myself.
Bribe yourself out of bed
On the mornings that I really struggle to get out of bed, I bribe myself with thoughts of my favorite things. For instance, a pre-workout breakfast, a yummy post-workout smoothie, a hot cup of coffee and a little reading time. That one always works!
Do something you like
Exercise that is not enjoyable will not get you out of bed. The gym isn’t for everyone, so if you like running, yoga, dance inspired classes, strength training or hiking, make it part of your morning plan and look forward to it.
Focus on how it feels
When I am lying in bed debating whether to get up or not, I remind myself how amazing I feel after a workout. I also remind myself how it feels when I skip a workout, which is usually sluggish and lacking of energy. So that is my motivation to get up because the thoughts usually win.
What is your favorite winter workout? Share below to give ideas!