"How do I get my workout in when the weather is yucky?"
"I don't have time to workout because of activities my kids are involved in!"
"What? Now it's dark outside when I want to workout?"
What to do when the weather is less than perfect and you want to be outside
Why does the weather have to be perfect? This is one of my favorite times to run outside! Clothing manufacturers are now making super cute and light weight raincoats. Not like when I was a kid where it was bright yellow rubber, and you immediately started to sweat just looking at the thing! If you are a smart shopper, you can find a great light weight raincoat with a hood for about $20.00. Invest in some socks that will keep your feet warm even if they get wet. I like Smartwool brand socks! They are a great investment because you can wear them all year around.
You don't have time to workout because you are running the kids all over the place
Try a Tabata (I will give you one at the end of the blog to use)! A Tabata only takes 4 minutes. You can break up your normal workout time (60 minutes, for example) into 10 minute mini workouts. Park out a little further in a parking lot when going to the kid's activity, and then speed walk to the building or field. Take the stairs whenever possible. One of the easiest things to do is walk around when at your kid's activities. When my kids were younger, I was the parent doing a wall sit at a meeting if people were standing around the walls. When I took my daughter to University for an audition I went running to see what the town was like. Mind you, I got lost, but I met some people and learned about the town. If you don't have a hour to dedicate to a workout--that's okay! Just move. We are so caught up in getting 60 minutes in and feeling that anything less just isn't as effective. This is not true! Sitting in a chair and being upset because you don't have 60 minutes to devote to a workout is a waste of your time. Instead--move and do what you can do. I have a friend who taught me on the days I don't have time to workout, do what I can (MOVE!) and then "bank" my leftover workout time. For example--I only had 20 minutes to exercise today, so I rolled the remaining 40 minutes into my workout time allotment for tomorrow.
What? Now it's dark outside when I want to workout!
This means you probably have to go indoors to workout if you are concerned about the darkness. Join a fitness class or hire a personal trainer is a simple option. My studio definitely gets busier when the weather gets colder. Not only because some people don't like to workout in the colder weather, but they need the motivation and accountability. During the FUSE Challenge class at the studio, we have a great time, and people love the companionship of working out with others and not only challenging themselves but each other. This isn't an exclusive group--we have new people join the class all the time, and they keep coming back! They appreciate the variety of the workouts as well as hearing other people being honest about how they feel about working out.
The whole point to all of this is try not to give up, you have worked hard at being healthy! Just keep moving whether the conditions are perfect or not. We get way too caught up in what doesn't work instead of being happy with what does work. Summer and warm weather shouldn't be the only reason you workout harder. I train all year round, not because I only have one oar in the water (well--I do sometimes, but that's another blog)....but because I like the variety, and not getting hung up on one thing. If I did only work out when the conditions were all 100% perfect--I would get bored and quit--and for me, that is not an option. Don't get stuck in a rut! Try a new adventure with every season!
ASK AMY
Personally, I am not a big fan of ice. I have fibromyalgia, and it hates ice. That is not to say I don't use ice if I have an injury. Notice I said injury. Heat and stretching are a great thing for muscle soreness, however, be careful not to over stretch when your muscles are warm. Not moving is the worst thing you can do for your muscles when you have soreness! Yes, you might swear a little, but the less you move--the longer your muscles will be sore. My favorite 4 things to do when my muscles are sore:
- Foam Roll Yes! I am a foam roll believer! But it is not for everyone and that's why I don't recommend it to every one of my clients.
- Stretching (Sometimes I whine a little--or a LOT--when stretching during times of muscle soreness).
- Heat This could be with a rice pack in the microwave, electric heating pad, or warm shower.
- Mobility Drills
To be honest, this question makes me a little uncomfortable. I have a great group of business advisors who have my best intentions in mind at all times. From them--I have gotten a bit of reprimand about adhering to policy. Bottom line--yes, there is a policy like this in place, and I need to start using it. Here is the policy: if you give less than 12 hours notice for a class or just don't show up, you need to pay just like if you were at the class. Someone else could have used your spot. Just because Facebook says I have room available doesn't mean that I actually do. Clients are not always on Facebook and get ahold of me personally to register for a class. Personal Training Clients are held to the the same policy: if you don't show up or cancel less than 12 hours, you need to pay for the session. I know that emergencies and illnesses happen (they happen to me too) so I am understanding of emergencies.
3. Do you rent out studio space? Yes I do! I have a wonderful studio and two offices that I am looking to fill. Also, I am having a new studio built which means my business will now have two studios. Trust me: I love to work and if I could, I would work 24 hours a day, 7 days a week (thank you, Mom and Dad for the workaholic tendencies!) Obviously, working 24/7 is not an option, so I am looking for some awesome, talented, and well-qualified people to rent studio space, an office, or both. This would mean you could teach that class you have always wanted to and dreamed of doing. You can pay by the hour, monthly, or I do a split to rent the studio. You would be renting space either way, and be your own boss. If you are interested, you must have liability insurance to teach a class at the studio. You can email me at: ajhoweaboutpt@comcast.net for more information.
In a perfect world, organic eating would be cheaper than eating junk. Unfortunalty, until more people eat organic this will always be a battle. Not to say things haven't gotten better with pricing and varieties available, but we are still a long way off. Eating organic is better for you! Some of the benefits of eating organic include: Less pesticides (making it easier for you to digest food), higher nutritional values than mass-produced food, and organic farming is better for the environment. I challenge you to go to the supermarket, buy an organic apple and an apple covered in the wax to preserve it. You will notice a difference in the taste. So how do you save money when you want to eat organic but are on a tight budget? Start to build an organic pantry. Don't go out and buy everything at once, begin to collect a few things over time. Watch for sales! A lot of supermarkets closeout items. Contact companies that sell organic items ask for coupons. Find your favorite organic product on Facebook and like it--there are often special offers for just Facebook fans. Tell your friends what you are looking for, and they might spot a deal. Buy fruits and veggies that are on sale, prepare them & freeze for later (yummy!)
Items for your pantry should be things that last longer than a month, such as:
1. Brown Rice
2. Canned Tomatoes
3. Quinoa
4. Popcorn
5. Olive Oil
6. Dried Beans
7. Broth
8. Spices
9. Oats
10.Nuts
These are just a few ideas. On the days I don't have a lot of time, I will cook up some veggies and pour a can of tomatoes over it. Dinner is now done! Also, there is a group of foods being called the "Dirty Dozen". If you can't eat organic all the time, it is recommended that you try not to buy foods on the "Dirty Dozen" list (and while we're on the topic-- the Dirty Dozen was an awesome movie!).
Trying to eat organic takes time to get used to, so don't go all out overnight. You will get frustrated and feel like you broke the bank. Take time with it and be patient. If you aren't eating organic, then try to adjust to 10% of organic eating to start. I am at about 85% now, and it has taken me well over a year.
There is a new season upon us! Take the time to enjoy the fall colors, try a new workout, try some organic foods, and smile. Life is about making changes and enjoying those changes even if we are unsure about them. It is okay to say "I tried it and didn't like it". It's not okay to say "I won't try it because I won't like it".
New Class Times & Class
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