Exercise the Winter Away

38%

The number of Australian women who expect to gain 2kg-5kg this winter

~Study by NSW food authority and NSW health~

Exercise the Winter Away!

As an outdoor personal trainer one of the things many people say this time of year is that it is too cold to exercise……….and you know what they are right.

Even for the most motivated person, this time of year really challenges your loyalty to fitness. However I always like to consider the other side of the argument and that is the positives that come from just making 1-2 efforts a week to beat that statistic above that 38% is The number of Australian women who expect to gain 2kg-5kg this winter

~Study by NSW food authority and NSW health~

So to avoid being one of the 38% here are a few positives to add to just doing a little bit……… now.

We know motivating yourself for exercise in winter can be difficult when the days are short and the weather is cold. However, exercising outdoors is hugely beneficial to improving your health and fitness during the winter months.

After going for a fresh winter walk, jog or other outdoor exercise activities, exercise can really help you shake off the winter blues.

By exercising outdoors, you’ll get a double return for your effort in receiving both the following outcomes:

1. Physiological  - like faster weight loss, greater fat burn and lowering blood sugar levels
2. Psychological benefits – like being more optimistic, increase resilience, improved self confidence and just the earthily feeling and benefits of fresh air and being in the natural environment.

Here’s why training outdoors in Winter is twice as effective to burn more fat and achieve greater fitness results than any other time of the year!

• We expand up to 30% more energy when exercising in winter. Which means we burn more fat, and achieve greater fitness results.
• As you're burning more energy, you sleep better and generally deeper at night resulting in greater recovery and more energy the next day
•  Regular exercise in winter is one of the best ways to boost your general resilience and immune system and fend off wintertime colds and other illnesses
• The connection to being outdoors will give you a mood boost, make you happier and more productive during the day resulting in better relationships 

Your natural instinct will be to hibernate the winter away. However there are plenty of creative ways to exercise and stay active during the winter. For just 1-2 efforts per week you can double your exercise return, however you will need to get moving soon. No need to make exercise a big priority this winter. Instead just do little things more often. There are far more benefits that outweigh the cold, depending on hoe you view Winter!!!!!

EXTRA WINTER TIP – Post Meal Strolls

Following dinner, before you reach for the sweet snack or dessert Try the following tip to have you taking advantage of the cooler weather. Typically we eat dinner at home, it is nice and warm, the heating is on and in turn metabolism is encouraged to slow down, due to the warm temperature and low activity levels. After dinner walk out the front door and walk for 5-10 minutes is adequate. It doesn't need to be a marathon just a post meal stroll to help digestion, burn some extra energy and the fresh cool air and activity will help also increase your metabolism. Try it and let me know what you think.

5 Tips to Put the Hop back into your Week

Typically this week, the lethargic, bloated, low energy levels of having a great Easter set in. To help you get back on track to feeling and being your best, here is a 5 tip survival guide you can start today, to boost your energy levels and put a bit of 'Easter hop' back into your life:

TIP 1 - Food

The basic rules of fat loss are:  choice of food, portion size and when we eat.... therefore follow the following and you are starting on the right path to achieve your goals:

Protein with every meal – Yes every meal!!  Think lean PROTIEN that is low in fat. Protein balances blood sugar levels, creates satiety (fullness) and is good for fat metabolism. Make sure the protein is the size of your palm (roughly 100-150grms).

Carbohydrates - 3 handfuls with every meal. If having breakfast 3 handfuls is 1 piece of toast.

TIP 2 - Water 

Aim to drink 2 litres per day (8 glasses). 500mls (2 glasses) when you first wake up then 500mls before and after lunch. This will only leave a couple of glasses at other times during the day.

Drink away from food, as this will dilute digestive enzymes that cause fat gain!

TIP 3 - Supplement

Recent evidence has shown that suboptimal levels of vitamins and minerals are a risk factor for chronic diseases such as cardiovascular disease, cancer and osteoporosis. A large proportion of the general population is apparently at increased risk for this reason.

We recommend the following for ageing and fat reduction:

Flordis Nutritionals broad spectrum Multivitamin and Minerals – for energy production and healthy ageing.

Flordis Nutritionals Enteric Omega 3 Fish Oil – Good quality fish oils which are essential for fat metabolism

Vitamin C & Zinc combined – great for the immune system and healthy collagen production (skin health)

There are also specific natural medicines that speed up the metabolism, address abdominal fat and fluid reduction.

We recommend and use the Flordis range. See me if you wish to place an order.

TIP 4 - Lifestyle 

Increase the number of cues that foster healthier eating and exercise habits:

Fresh fruit bowel on the table

Running / walking shoes next to the door

Walking clothing next to your bed ready for the morning

Remove the cookie jar from the pantry

Have television free days

Love alcohol? - Chose the alcohol that works with you not against you for fat loss – Vodka & Soda with fresh lemon or lime. Stay away from red / white wine and beer!

TIP 5 - Exercise Outdoors 

Many recent studies have revealed that exercising in the natural environment, as compared to exercising indoors, was associated with increased energy and vitality. Interestingly, study participants also reported greater enjoyment and satisfaction with outdoor exercise compared with indoor exercise activity, and therefore achieve faster results.

Come and join us at Step into Life Hallett Cove and put the hop back into your week! Our Group Outdoor Personal Training sessions are highly motivating, non-intimidating and cater for all fitness levels. Most importantly we guaranteed results.

Click here to book into a 1wk free trail, we guarantee you will love it!

Easter Break . . . A Bad Habit!

Easter is a big break in the middle of the working year. For some, it’s a time to relax with family and friends. For others, Easter can mark a “time to renew commitments to new goals”.

So, if you’ve been meaning to quit your pack-a-day habit, or stop eating your weight in chocolate or even stay on your fitness routine, its now time for your “Easter Break – A Bad Habit Challenge”.

Here are some handy tips to help you stay committed and on track with your health and well being goals.

1. Don’t try to change everything at once: It’s easy to become over-confident and decide to stop eating chicken wings, go running and quit smoking all at once. But hold your horses. Change is gradual. It’s important you don’t try to end all your ill habits at once or you might not succeed breaking any. Instead, make a priority list. What is costing you the most in terms of health, money and time? Pick up one and aim to put it to sleep once and for all.

2. Publicise: It’s always better to have someone to whom you are accountable for breaking your bad habit. Tell a friend or a Facebook friends about your new Easter resolution. Train with an exercise buddy and keep each other on track. That way, you will be answerable to your friends or buddy whenever you feel like caving in.

3. Take baby steps: So you’ve picked a bad habit to be broken. Great! Just don’t aim to end it forever. Of course, the idea is that you never bite your nails again, or never indulge in shopping too much or exercise three times a week, but your subconscious doesn’t want to hear that all at once. Tell yourself “I will shop within my budgetary limit today” or “I will not drink alcohol tonight.” Go one step at a time. Divide your challenge into doable, small portions and take it from there.

4. Be gentle on yourself: Let’s face it: There is a high probability you will give in sooner or later. You won’t be able to stop yourself always and in a way, it is good not to force yourself harshly. Be gentle on yourself if you cave in. It’s okay if you missed your run one morning – it doesn’t mean you will miss it the next day as well. Learn from your mistakes and keep moving forward.

5. Know your motives: There are mothers who’ve lost weight in order to play with their children, fathers who’ve given up being a workaholic just to spend time with their family . What’s your motivation? It could be anything that tickles your fancy: money, health, time, looks. You decide.

Make sure you have your goal in front of you every time: Stick reminders on the fridge, “Another cookie and you won’t be able to the 5km run with Jo”; schedule reminders on the smart phone “Step into Life Training. For Tina! ” Do whatever it takes to remind yourself why you’re into it in the first place.

This Easter, make sure you break a bad habit and keep moving forward towards your goals!