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Staying in shape when it’s cold outside

Staying in shape when it’s cold outside

Yep. Its still winter. If you live in Colorado, the only reminder you need is the snow you had to shovel off the driveway and sidewalks this week.

It’s sometimes hard to get motivated to work out when it means heading outside into the weather, making an extra trip to the gym. And, if it’s just you responsible for pushing yourself, “tomorrow” might look a whole lot better.

Well, on those days you just don’t feel like it, here are some sneaky tips to help you burn some calories and stay in shape when it’s cold outside.

1) Stair Climbing
It’s low impact and you can probably do it at work. Take a break from your desk, head to the stairs and walk up and down a few flights. Or, climb stairs during lunch, or before or after work. Climbing will pump up your cardiovascular capacity and give you stronger legs without too much impact on your joints.

2) Jumping Rope
Just like when you were a kid, jumping rope can be a fun way to burn calories. And, you can increase your agility, balance and endurance. Just make sure you have a big enough space to jump. An area that’s three feet-by-four feet should do it.

3) Video Games
They’re not just for kids. If you already have a video game system, consider buying active games like like Wii Fit, Wii Sports or Dance Dance Revolution. To play, you have to get up and move! Not only will they get you off the couch, but they can also be very entertaining for the whole family.

4) Dance Classes
No matter what the dance style, you’ll burn calories, strengthen your balance and coordination and learn a skill. Dance classes also get you out with a group of folks just like you, who are interested in staying active. That can be a big motivator. Check with your local dance studio for group classes, they’re generally very low cost.

5) Indoor Athletic Leagues
No matter what shape you may be in, there’s probably some kind of league for you. Try tennis, racquetball, volleyball, indoor soccer or basketball. Denver even has a dodge ball league. Not only will league play help you stay in shape, it’s also a great way to meet other motivated folks who could turn into workout buddies.

6) Personal Trainer
Keeping you motivated and in shape is what we do at Icelandic Fitness. No matter the weather or time of year, we can help design a work out plan that fits you and your goals. You can get real results in as little as a half hour a week. Contact us to set up a visit.

2018’s Newest Diet: Eat Like a Viking!

The Viking Diet

Call it the Mediterranean diet of the frozen north. The Nordic diet, full of fish, vegetables, berries and rapeseed oil has become the first diet craze of the New Year.

Not only can you lose weight, but the research behind the Nordic diet also shows it can reduce the damaging effects of being overweight. A study by Copenhagen University shows the diet can prevent inflammation in your body’s cells, which is associated with many obesity-related diseases- like Type 2 diabetes and high blood pressure.

The diet is centered around eating seasonal ingredients- including fresh vegetables and fruit, lots of fish, less red meat and more wild game.

During the study, researchers found that overweight folks on the healthy Nordic diet lost three times as much weight. They did it by eating whole grain products, vegetables, root vegetables, berries, fruit, low-fat dairy products, rapeseed oil and three servings of fish per week.

Viking Nordic Diet

Viking Nordic Diet

Check out this video with details:

 

5 Tips to Keep Off Weight this Holiday

christmascookies

Tempted by baked goodies at work and all those holiday dishes at parties and at home, its no wonder most folks gain weight and body fat during the holidays. Add in all the stresses of shopping, the kids home from school, the family gatherings, and you’re probably asking yourself- what’s wrong with just a little overindulgence?

Nothing. Surprised? Well, everyone deserves to celebrate the season. Just don’t make it a habit. And keep in mind these five tips that will help you navigate through all the treats and tinsel over the next couple of weeks.

1) Don’t panic. You’re going to overindulge. Don’t worry about what you did yesterday- make better food choices today. Think about lean protein and about cooking meals that you can stretch out over hectic days. Like, making extra chicken breasts that you can have tonight and then turn into chicken tacos tomorrow. One reason folks overeat during the holidays is that they have less time to cook. Don’t rely on fast food, it’s a sure fire way to gain weight no matter the season.

2) Eat breakfast. It fuels you up and keeps you going for hours. And, if you’re full, you’re not snacking or eating something you shouldn’t. Eat protein, like eggs or lean turkey. Throw in some Greek yogurt, which has more protein and vitamin D. Also- get some good complex carbs, like oatmeal. Complex carbs will stick with you longer. Oh- and remember to eat breakfast within a half hour of getting up. Think about it- you haven’t eaten since the night before. Your body needs fuel.

3. Snack smart. It’s 3 pm. Stay. Away. From. The. Vending. Machine. And, stay away from that plate of cookies your co-worker brought in. Be prepared with your own snacks from home, and make it a snack with some fat content, like seeds or nuts. It’s healthy fat that will help keep your blood sugar levels stable so you’re not starving at dinner and you don’t feel deprived.
4. Rethink your calories. Most folks eat the biggest meal of the day at dinner. Think about that. After dinner, you probably sit down, watch TV and then go to bed. Those calories aren’t going anywhere. But, if you change it up by eating more calories at breakfast and lunch, and fewer calories at dinner, you’ll feel fuller throughout the day, and have more opportunity to burn off more calories during the daylight hours.

5. Get or stay active. Try as much as possible to stick to your normal workout routine. You’ll feel better and it will help relive stress. On the days you can’t- take the stairs at work. Park farther away from the store when you’re out shopping. When the family’s in town, sign everyone up for a local 5k race. Most races allow you to run or walk, or do a combination of the two, so anyone can participate. Or, just grab everyone and go walk around the neighborhood. The secret is to just get up and move.

Hope you and yours have a Happy Holiday!

Jason Stone

Icelandic Fitness