Don’t Hibernate: Stay Active This Winter

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The human body is designed to move. But what if it’s too cold and dark for your usual run or bike ride? Don’t stress, there are many superb options for staying active in this winter!

  • The Gym: No matter what your level of fitness is, the gym is a one-stop-shop for fitting your cardio, strength training, stretching, and abs workouts into one outing. The key is finding a gym with a comfortable, upbeat atmosphere that motivates you to keep coming back.
  • Indoor Pool: Freestyle swimming at a slow pace burns approximately 510 calories per hour.[1] But that’s not all you can do at the pool. Mix it up with aquatic aerobics classes, water jogging or fast-pace intervals using a kickboard. And once you’re done, treat yourself to a warm-up in the hot tub.
  • home_exercise_equipment-20141211Yoga: The poses and deep breathing exercises of yoga not only improve posture, flexibility and muscle tone, but can also boost your mood and mental focus.[2] On those extra cold winter days, try heating-up with a session hot yoga.
  • Home: When you’re too busy to get out, keep active at home. A few simple items, such as a jump rope, free weights, yoga mat, or exercise ball, can go a long way to keeping your heart rate up and muscles toned. Or get outside and build a snowman if you have snow on the ground!

What’s your favorite way to exercise? Let us know.

 

References:

[1] CDC. “Physical Activity for a Healthy Weight.” Centers for Disease Control and Prevention. 2011. Web. 23 November 2014.

[2] Agarwal, Shashi. “Evidence Based Medical Benefits of Yoga.” Indian Journal of Science 2.3 (2013): 1-4. Print.

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5 COLD WEATHER EXERCISE TIPS

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As the hours of daylight drop in winter so can our enthusiasm for exercise, and even the most hardened runners and cyclists can have a tough time when the temperature plummets. Staying active in the cooler months helps to improve our energy levels and mood, though, so to help you stay safe and on the move here are 5 top tips for cold weather exercise.

  1. Layer Up!

You may be surrounding by people grumbling about the cold but once you start climbing that hill you’ll soon be working up a sweat. Layers aren’t just for the fashionable, they’re essential for exercising in the fall and winter as multiple layers means you can quickly cool down during a strenuous stretch and then seal in that heat by adding a layer of clothing as you barrel down the hill into an icy wind.

  1. Warm Up and Warm Down!

Your muscles will really complain if you go from a cold standstill to a demanding full out run. Make sure to do at least five minutes of stretching, increasing in intensity, before even thinking about tackling that hill on your bike or running around the seawall. Then, when you get home, make sure to stretch again as otherwise your muscles can cool down too quickly and cramp up.

  1. Get Reflective!

It’s always good to reflect on your actions, but that’s not what this tip is about. Make sure you are visible to drivers and other road users by sticking strategically placed reflective strips on your bike panniers, cycling clothes, running shoes, bike helmet, and even your backpack, especially if you tend to run at dawn or dusk as these are times when poor visibility and tired eyes increase the risk of accidents.

  1. Buddy Up!

Not only is it easier to rouse yourself from a warm and cosy bed when you know your running partner is waiting for you, it’s also a good idea to avoid running alone in the dark. Consider joining a running group for motivation and safety, or at least make sure someone knows your route and that you have a check-in buddy for the end of your run.

  1. Get a Grip!

Your summer cycling and running gear might not be best suited to exercising in winter, when roads and sidewalks can become slippery with frost and ice. Treat yourself to some shoes with a better grip, and check the tread on your bike tires to make sure you’re not liable to slip and slide.

These are just a few ways of staying safe and active when exercising in cold weather, but don’t forget that this is the perfect time of year to try out something new. Maybe you can switch your daily runs for indoor climbing. Perhaps it’s time to try out seasonal sports like cross-country skiing or snowboarding. Or, how about joining a snowshoeing group so you can see those hills and mountains in a whole new light?

What’s your favourite way to stay fit during winter months? Let us know in the comments below!

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5 Tips to Avoid Winter Weight Gain

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Is winter the downfall of your weight management strategy? The cold, damp, short days topped with the pressures of high-calorie party foods is enough to throw even the most disciplined health guru off her game. But with the right plan, you can eliminate the anxiety of weight gain this winter. Here are 5 tips to get you started:

  1. Load-up on fibre. Fibre keeps you full, blood sugar steady and cravings curbed. Include beans, seeds, fruits, and vegetables in your meals and add PGX® to your favourite healthy snacks to boost their fibre content.*
  2. Get your vitamin D. During the winter it may help reduce occasional winter blues, making it easier to stick to your goals – whether they are healthy eating, exercise or just getting off the couch.
  3. Partner-up. Recruit an energetic friend, family member or colleague for working out. They will boost your motivation, accountability and enjoyment.
  4. Get your ZZZs. According to research, sleep deprivation causes people to eat more and to crave high calorie foods[1].
  5. Treat yourself! Feeling deprived can lead to binge eating[2]. Treat yourself to high quality whole foods, such as coconut water, raw nuts, kale chips, roasted seaweed, and organic teas.

Stay tuned for more great tips!

Patience Lister

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

References:

[1] Greer, Stephanie, Andrea Goldstein, and Matthew Walker. “The impact of sleep deprivation on food desire in the human brain.” Nature Communications 4 (2013): 2259.

[2] Michaels, Samantha. Overeating?: How to stop binge eating, overeating & get the natural slim body you deserve. Speedy Publishing LLC, 2013.

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