Outdoor Exercise Safety

It’s spring again, and after being cooped up inside for several months a breath of fresh spring air is invigorating. Getting outside to walk, run, or cycle on the street can be a great thing, but doing it in a safe way is essential. 

Follow these tips to stay safe: 

• Stay hydrated by drinking water before, during and after your workouts. Take water with you, or plan a route with stops where water is available.
• Be alert and aware of cars. If you are cycling, review the rules of the road and safety recommendations. If you are on foot, always face traffic, wear reflective clothing, and pay attention to your surroundings.
• Avoid air pollution. Get to a higher elevation if you live in a city with poor air quality. Check your local air quality index, and stay inside if it’s too risky. 
• There is safety in numbers, so find a friend to exercise with you.
• Always tell someone where you are going and when you expect to return. Take a cell phone if possible.
• Don’t forget the sunscreen.

You can boost your mood and your heart rate by going outside to exercise. Plan ahead and protect yourself so you can enjoy the spring season for many workouts to come.

Metta Meditation

Besides exercise and nutrition, what is good for your heart? Meditation and love. Focus on both through the ancient Buddhist practice of "metta" meditation. Meditation is a widespread wellness practice that can help one cope with insomnia, depression, anxiety, stress, and even physical pain from chronic conditions. 

 Metta meditation focuses on unconditional love. The practice of metta helps one expand their feelings of compassion and empathy, wishing all beings to be free from pain and suffering. Also known as "loving kindness," and "compassion meditation," metta is practiced by breathing in "suffering" and out "happiness." 

 This Valentine's Day take some time to love yourself and love others and simultaneously enjoy the health benefits that will accompany your meditation. 

Pre-workout Meal Ideas

Have you ever been half-way through your workout and felt exhausted, dizzy or light-headed? A common culprit is an empty stomach. Your body needs energy to get it through that gym session, and depriving it of calories before you hit the treadmill or weights isn't doing you any favors. 

Try these simple snacks for a pre-workout meal: 

One slice of whole wheat bread with 1 Tbsp peanut butter and 1/2 banana

The complex carbohydrates in the whole grain bread will release a slow steady stream of energy, while the natural sugars from the fruit will give you that quick energy lift you need to give your workout your all. The peanut butter contains healthy fat that will stave off hunger pains for hours. 

Nonfat plain Greek yogurt with a dash of healthy granola

Yogurt is easy on your stomach, packed with protein, calcium, and vitamin D, and the granola will give both complex carbs and simple sugars for energy. 

Oatmeal with fresh fruit and chia seeds

Oats are known for their slow digesting fiber and satiety benefits. Chia seeds are rich in healthy fats and are becoming famous for staving off hunger as well. The fresh fruit will complete your meal with vitamins and yummy sweetness. Just keep the portions small and your whole body will be happy throughout your entire workout. 

Best Bars

Nutritionists and trainers are often asked, "Which energy or granola bar is the healthiest?" The answers come in as many varieties as there are bars on the market. Truth be told, the healthiest choice is the one you make yourself from scratch in your own kitchen. Any bar on the market is processed and packaged and will undoubtedly contain some preservatives or other ingredients that are best not consumed. Try this recipe, or experiment with your own favorite ingredients to come up with your perfect bar.

• 2/3 cup almond butter or peanut butter
• 2/3 cup coconut oil
• 2/3 cup honey
• 2 cup oats
• 2 cups total of your choice of add-ins (such as chopped nuts, dried fruit, dark chocolate bits, coconut flakes, seeds) 

Melt first three ingredients together, remove from heat and stir in remaining ingredients. Press into a 9x13 pan and refrigerate until set. Cut into bars and enjoy.

Making Time for Exercise

Ever heard the quote “You make time for what is important to you?”  If you are serious about getting healthy, you can always find the time.  Think of it this way…one hour of exercise is only 4% of your day.  If you really considered the way you spend your time you can probably find some things to cut back on, such as television and social media, that don’t really benefit your body.

Try breaking up your exercise into smaller segments, such as 15 minutes before your morning shower and 15 minutes after work.  Too busy to get to the gym?  There is an app for that!  Try the free app “Sworkit.”  It can get you moving in five minutes or less with zero equipment required.  You choose cardio, strength, yoga, flexibility, and more.  Now there is no excuse, because you can do this anywhere you can take your smart phone or tablet. 

Another thought to consider…every time you exercise you are extending your life, so it really is not any time lost!

Achievable New Years Resolutions

Are you feeling ready for a new year and a new goal? Research shows that having a “landmark” event is helpful in achieving success. Sit down and brainstorm the dates on your calendar this year. Do you have an upcoming vacation, wedding, or a race? It can be anything that is important to you. If not, create one! Choose something that you want to feel your best for, and plan from there.

Make short term goals with specific and measurable milestones leading up to your bigger long-term goal. By making an action-oriented plan you can hold yourself to the expectations you have set. Then make it known by posting reminders around your home or workplace and telling family and friends about your new wellness path.

Outdoor Workouts

Need a change of scenery? You don’t have to be inside a gym to get your sweat on. Try some of these exercises outside for a fresh new workout in the fresh air:

• Power Pull Ups: find a sturdy horizontal tree branch that you can reach while standing. Jump into a pull up, then lower yourself down slowly. Repeat for 60 seconds.
• Incline Push Ups: put your hands on a bench or a curb to crank out some push-ups, then mix it up by putting your feet on the elevated surface and your hands on the ground.
• Lunge/Squat/Jump combination: Step forward into a deep lunge, then step your back foot in hip width apart from your other foot and squat. Follow the squat with a jump tuck. Repeat with the other leg.
• Plank walk: work your core muscles by getting into a straight-arm plank position and walking across a grassy area or tennis court. Take small steps with your feet and your hands.
• Finish your workout with a good deep stretch.