Working Out In a Winter Wonderland

December 2013- Last month I shared with you a few tips on how to lose weight before the holidays.  In that mix I mentioned exercise.  Well what do we do now that it's cold outside?  Read on to find out.

1. If you belong to a gym you have many options. You can hop on the treadmill or a stationary bike and lift weights.  If you belong to a larger, usually more expensive gym, you can hit the pool or join one of many fitness classes on site and even take advantage of the indoor courts (basketball and racket ball).

A note about fitness classes.  Sometimes fitness classes are packed.  This is a pro and a con.  You may have to get there early to get a spot but on the plus side you can find a corner spot and be mostly out of site if you are a bit self-conscious at first.  Fitness classes and boot camps are a great way to meet other people with similar goals.  Progressive puts on a boot camp in Berwyn three times a week.  Contact me you are interested.

2. Hire an In-Home Personal Trainer.  They will bring the equipment to your home and design a workout just for you.  You don't even have to leave your home.  All you need is the space!  Yes this is a plug for my business.  Visit www.goproveg.com to see what I'm all about.

3. DVD Workouts.  There are many to choose from and again you do not have to leave your house.  You can choose from heavy weight workouts, dance like Zumba and high intensity cardio programs.  Only downside is the accountability factor.  You must put the DVD in and you must push yourself!  But I know you can do it!

4. You can always brave the cold and go out for a run.  Here are some tips for a safe winter run:

-Bundle up with thin, wicking material.  You can find hats, gloves, shirts, running tights and even warm socks at your local running stores.  Always shop local!  And don't worry, running gloves are now made so that you can still use your Ipods and other MP3 players.

-Be sure to map your route.  If there is a lot of snow on the ground you want to use roads that are plowed and salted regularly.  If you are running while it is dark out, make sure the roads are well lit to avoid black ice.  If it is windy, plan a run near buildings and tree lines to block some of that wind.

-Warm up your body indoors with light stretching and calisthenics.  Going out with cold muscles will likely leaded to strained muscles.

-Cool down outside with a light run or walk before coming inside to prevent shock.

-Stay hydrated!  You are still sweating outside and losing water to your clothing.

5.  Not a runner?  Try these outdoor activities to keep you moving in the cold:

-Curling - you know that weird sport with giant pucks that have handles on top. 265 calories/hr
-Ice Fishing - between drilling holes and building a fire you will burn 273 calories/hr.
-Sledding - walking up hill is great for your glutes!  Add hauling children and burn 362-500/hr.
-Ice Skating - a great chance to work on your balance. 460 calories/hr.
-Snowboarding/skiing - another chance to work on balance and burn 485 calories/hr.
-Ice Hockey - constantly moving and burning 545 calories/hr.
-Ice Climbing - hanging from a rope, pulling your body weight straight up?  545 calories/hr.
-Cross Country Skiing - take it at your own pace and burn up to 575 calories/hr.
-Snow Shoeing - often overlooked but tons of fun.  650-700 calories/hr

 There, no excuses now!  Have fun and enjoy the snow!

Jason C. Venckus CPT, PES & H.C.
Progressive Complete Health
progressiveatheleticsiht@gmail.com
www.goproveg.com

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Lose Weight Before the Holidays

November 2013- In just a few weeks it all begins: time with family, shopping, office and school parties.  What do we associate with these events?  Cookies, cakes, pies, candy, buttery and fatty foods, large meals, hot chocolate and double lattes with chocolate syrup,whip cream and sprinkles.  These are all belly buster foods and we are likely to keep it on all year and add on next year.  The average American gains 2lbs during the holidays.  Those extra pounds tend to become permanent baggage.  Year after year those pounds add up and can lead to obesity later in life.

How do we combat this?  Start those healthy habits now, lose weight before the holidays and keep it going throughout and make healthy swaps at parties and family dinners.

Here's how:

-Start each morning with a healthy breakfast.  Make this your biggest meal of the day.  Start with oatmeal, quinoa and rice hot cereal or protein pancakes and some fruit.  This will keep you fuller longer and keep you from snacking mid morning.

-Increase your consumption of healthy fruits, vegetables, beans, legumes, whole grains and lean meats.  This will crowd out some of the not-so-good choices we tend to make.

-No eating 3 hours before bedtime!  If you are hungry, drink a glass of water and wait 20 minutes.  Still hungry?  Go to bed and dream of that wonderful breakfast.

-Start an exercise program.  Walk, run, bike, swim and lift some weights.  You don't have to be a power lifter but lifting light weights will help to sculpt your body, create muscle and burn fat.  Working out just 30 minutes a day 4-5 days a week will make an impact.

-Join a fitness class.  Workout with other people and make new friends with similar goals.  You keep each other motivated.

-To keep motivated sign up for a Turkey Trot or Holiday Hustle 5k race and train for that race. 

-Learn to manage stress.  Meditate or perform yoga routines.  Stress not only causes emotional eating but also causes our cortisol levels to rise and body to hold onto fat.

-Create healthy and tasty treats for your kids holiday parties at school.  That way if you decide to snack on your creation, you won't feel guilty.  Try sending them to school with air-popped popcorn with a little sprinkle of Parmesan cheese or cocoa-nut bananas.  Even try making smaller sized cookies and muffins.

-As for your own parties: stick to veggies, survey the buffet tables first then pick what you really want, don't face food tables in order to avoid thinking about food and if you are looking for something sweet try fruit or search for dark chocolate.

-When you are out shopping resist the temptation to eat fast food and drink sugary coffee.  Make your coffee at home and put it in a travel mug. Make sure you eat before you go out for the day and bring healthy snacks along with you.  An apple can be very filling you know.  

The above tips will help you save calories and get you moving.  Fight the holiday bulge!  You do not have to give into it.  This will give you a jump start on your New Years Resolution or keep you in line from last years resolutions.  Believe in the changes that you want to make and believe in yourself.  For additional support you can always hire a trainer or health coach to help you along.

Jason C.Venckus CPT, PES & H.C.
Progressive Complete Health Inc
www.goproveg.com