Gearing Up For Colder Weather

cold weather fitness

Yup, it’s fast approaching. The trees will be turning before you know it and that cold north wind will start blowing. While this sounds like an episode of the Game of Thrones, in reality it is what is starting to occur across much of the United States. Once football season hits, you know it’s around the corner.

 

This time of year can also lead to a vastly reduced activity level, weight gain and even seasonal depression. Things turn darker, colder, and dismal… it’s no wonder this can occur. Don’t let Old Man Winter keep you down. Here are a few tips and activity choices we highly recommend to help you get through the colder weather in great shape.

 

Home is Where the Heart Is

 

I’m like a broken record here on a home workout fitness kick, but it’s because it can be so incredibly beneficial! Nothing can lift your spirits more than breaking a sweat and getting those endorphins rushing after a solid, heart-pumping workout. Obviously, if you plan on being inside during the majority of the time inactive, then you are bound to gain a few pounds. A simple “3 workout a week regime” can help you stay in shape, improve your mood, and save on a gym membership as well!

 

Office Exercise

 

For many of us we have a mandatory one hour lunch break, but if you’re like me you wolf it down in 10 minutes and then have to find something else to do – this is where the office workout comes in great. From squats to pushups to lunges, there are dozens of bodyweight exercises you can do while in the office during your lunch to bust calories!

 

Outside Activity

 

Scared of a little jog when it’s freezing outside? Me too! Obviously, you want to be smart in your decision to work/exercise outside first of all! But if you are going to get out there and battle the elements then you better gear up!

 

Here’s a few of our favorite winter outside activities to help you stay active this winter! It definitely doesn’t take a rocket scientist to figure it out! In an article by Kacey Mya Bradley on DIYactive.com, a few easy ways to get started were laid out:

 

1. Take a Hike

Once again, don’t get me started on walking… I love it and think it is one of the best ways to start to get in shape when you are a beginner! Walking increases blood flow, gives your heart and lungs a needed boost, builds muscle, is a great social tool and is a stress reliever. Hiking is like walking with a view. You can walk through the woods, up steep hills or just along a peaceful river. Both activities require a good pair of shoes and some warm clothes. So bundle up and hit the trail.

 

2. Engage in a Winter Sport or Two

Skiing, snowboarding and ice skating (or curling or anything to get you active) are great winter sports that can really warm up your workout routine. These activities offer a fun way to enjoy winter weather while still getting your sport on. Including a new type of workout in your routine can also help work muscles you didn’t even know you had. So head to the slopes or rink, your body will thank you for it.

 

3. Try a New Activity

Whether you get involved in a gym class, engage in a private session or join a group to enhance your wintertime exercise routine. Heck, you can even join a dodgeball, volleyball, bowling league or take a Pilates reformer class, in any case finding a new activity can mix up the dullness of your predictable training. There is always something fun and awesome to try!

 

Wrap-Up

We all know it… winter is right around the corner but that doesn’t mean you have to quit being active. Give these SIMPLE tips a try to stay active and stay healthy, all year long!

 

Looking for more at home fitness tips? Then check out DIY Active: “Fit.Food.Life.” and join the DIY Nation!




3 Quick & Tasty Breakfast Recipes

Eat Breakfast!

Are you still skipping breakfast? Even after hearing about study after study that shows breakfast is good for you? Not only does it help fill you up in the morning, but it keeps you full, prevents morning snacking, and can even helps you lose weight! Still not convinced?

 

Many people simply avoid breakfast because they think it takes too long to make. I feel you there, who has time to make a 30 minutes breakfast when you barely have 10 minutes from the time you wake up to the time you have to be out the door? No worries, here are 3 quick, awesome breakfast recipes you can make quickly in the morning or even make the night before!

 

Spinach Omelet Recipe:

 

Got to a love this simple, tasty recipe that can be done in minutes! It might take a few tries to get that omelet look but trust me you will get it!

 

Ingredients:

  • 2 – cups (handfuls) fresh spinach
  • 3 – large Eggs
  • 2 – tablespoon low fat or skim milk
  • Salt/Pepper to taste

 

Directions:

  1. Rinse the spinach and then wilt the wet spinach with a small amount olive oil in a skillet.
  2. Mix the eggs, milk, wilted spinach, and salt/pepper in a bowl, whisking thoroughly.
  3. Pour the mixture into a medium skillet and slowly bring to heat. Cook the omelet on a low-medium setting to slowly cook the inside of the omelet.
  4. When the middle of the omelet is firm, fold in half to achieve the classic omelet look.
  5. Continue to cook on a low-medium setting to seal the omelet the finish cooking the inside thoroughly (you may have to flip the entire thing to finish cooking).
  6. Experiment and add your favorite veggies as well!

 

Strawberry Breakfast Bowl Recipe:

 

This is a great recipe from our friend Jennifer Katz Cohen (RD LDN) from Fresh Balance Nutrition. This is a warm, yummy way to wake up and refuel in the early morning hours! Give it a go!

 

Ingredients:

  • ½ cup quinoa, rinsed and drained
  • 1 ¼ cup unsweetened vanilla coconut milk
  • ¼ teaspoon sea salt
  • 6 strawberries, sliced
  • ¼ cup unsweetened shredded coconut
  • ⅔ cup almonds, chopped
  • 2 tablespoons maple syrup, or warmed local raw honey
  • 1 teaspoon cinnamon

 

Directions:

  1. In a small pot, bring quinoa, coconut milk, and salt to a low boil. Reduce heat to low, cover, and simmer until quinoa is tender, about 15 minutes.
  2. Remove from heat and let sit for 5 minutes.
  3. Top each portion with strawberry slices, coconut, and almonds. Drizzle with maple syrup or honey and add a sprinkle of cinnamon.
  4. Pour additional warm coconut milk over top if you’d like to create more of a porridge.

 

Carrot Cake Protein Pancakes Recipe:

 

This is another great recipe from Jennifer. This high fiber, high-taste recipe is a great way to fill up in the morning and help you power through those early morning snack cravings! Feed your appetite with this high fiber breakfast food and stay full longer!

 

Ingredients:

  • ½ cup old fashioned oatmeal
  • ¼ cup walnuts
  • 4 egg whites
  • ½ cup low fat cottage cheese
  • ¼ cup carrots, grated
  • ½ teaspoon vanilla extract
  • ⅛ teaspoon baking powder
  • 1 teaspoon cinnamon
  • ⅛ teaspoon allspice
  • ⅛ teaspoon nutmeg
  • ¼ teaspoon salt
  • 1 tablespoon maple syrup
  • 2 teaspoons coconut or canola oil

 

Directions:

  1. Process oats and walnuts in food processor until it resembles a coarse flour. Add remaining ingredients, except oil, and process until blended.
  2. Heat oil in a large pan. Add batter by the tablespoonful. When bubbles form on the surface of the pancakes flip and cook 1 to 2 minutes until golden brown.

 

Wrap-Up

It doesn’t take much to get up and get in a good breakfast. Just put in a little effort in the morning (or the night before) and it will set you up for a more energized day! Make sure to eat that breakfast!

 

For more awesome recipes and nutrition tips visit Fresh Balance Nutrition or DIY Active.




Taking your Fitness Back

start with walking

walk for health

Taking Your Fitness Back

 

Idolized gym memberships, incredible fitness trackers that let you know when to walk, bottles that tell you when to drink water, apps that show you exactly how you sleep, stationary bikes that mimic open road topography, nutrition plans calculated down to the calorie… what do all of these have in common? They all take fitness and free will out of your hands and make you depend on them. It’s the 21st century, so of course we have all of this brand new technology that can help us get fit and healthy in so many ways… uhh so why is obesity at an all-time high?

 

The Dependent Exerciser

 

From a practicality stand point you would think that since we have so much tech at our disposal we should be healthy as ever! While that seems obvious it definitely isn’t the case. We depend so much on this stuff that we simply can’t function without it.

 

Many people simply don’t exercise if they can’t it make it to the gym. They can’t workout unless it’s in that atmosphere. Or many forget to drink water unless an app or bottle tell them to. Heck, many people don’t even walk unless their tracker tells them to get up and move around. In fact, many people freak out when they forget to wear their fitness tracker because “Their steps won’t be counted”.

 

When we need to be reminded to walk and drink water it’s time to rethink our perspective.

 

So that’s why this Spring we challenge you to live life on your own terms and forget about being tied to the trackers, apps, and apparel.

 

Getting Back To Your Roots

 

Remember when you drank water because you were thirsty? Well keep that up! Or remember when you actually did things outside like walking… gardening… golfing? It’s time to get back to these simple, yet highly-effective movements to get back in shape. Let’s make a pact:

 

Simply get outside walking 45+ minutes a day.

 

This can help you in so many ways like helping to reduce stress and depression as Dr. Sara Warber put it in an issue of the journal Ecopsychology, “Walking is an inexpensive, low risk and accessible form of exercise and it turns out that combined with nature and group settings, it may be a very powerful, under-utilized stress buster. Our findings suggest that something as simple as joining an outdoor walking group may not only improve someone’s daily positive emotions but may also contribute a non-pharmacological approach to serious conditions like depression.”

 

This doesn’t just go for walking either. You can plant a garden or herb patch. Go nature hiking. Walk the dog. Push mow the lawn (yeah, right). Walk 18 holes of golf. Go swimming. Play baseball or softball. Just get outside and exercising. The point isn’t that you have to be outside, the point is that you don’t have to be in a gym to get fit… you can do it at home or outside as well.

 

Wrap-Up

Once we start breaking through that mentality that you can only exercise or lift in a gym, the world opens up and the opportunities are endless. No longer will you be tied to a brick and mortar structure that helps you get fit. Instead you can get healthy, love life and take in nature anywhere you want to go!

Don’t stop there! Get more of the best at home fitness tips and great recipes at DIYactive.com!