Warm ups- (most important part that and stretching so you don’t [...]]]> Many of you have requested another copy of the “home workout” that I emailed to the group during our really nasty weather. So, here it is once again. This is a great workout to do at any time, not just if the weather is bad!

Warm ups- (most important part that and stretching so you don’t pull a muscle)

ENLARGE THE PRINT, PRINT IT OUT, PUT ON SOME MUSIC OR NOT… AND GO FOR IT!!!

20 of each

High knees

High heel butt kickers

Body weight squats

Walking lunges with rotation

Inchworm with a push up

Jumping Jacks

Toe walks

Heel walks

12 REPS OF EACH FOR 10 MINUTES NO BREAKS UNLESS YOU NEED IT

Squats -Heavy weights

Stationary Lunge with Biceps underhand curls 12 each leg

Triceps Push ups (Elbows stay close to your sides, knees or toes

Burpees with an overhead dumb bell press (put your dumb bells next to your feet, when you come up grab the weights and do an overhead press,  DO NOT JUMP UP WITH THE WEIGHTS.

**Do these exercise to fatigue on each set perform 2-3 sets of each… Fatigue means with good form and I know you will all be able to do more than 12 reps.

Bulgaria – 1 leg reaches behind up on a step and perform a standing lunge(ooooo ya!)
Plank with 1 arm alternating row (keep your butt down and hips level)

Reverse Lunge holding weights at your side (add 2 pulses at the lowest part of the lunge to feel the burn in your Butt and Thighs)

Chest Press in a bridge- face up, hips up, push through your heel

Stretch, ahhh!!!

If you have time to do all of this it will take you the hour… if you are thinking to yourself that you just don’t want to do this then pick 2 exercises from each group, 1 upper body and 1 lower body exercise and do those, to continue to build lean muscle mass and burn calories it is BEST not to go 3 days or more without strength training

Will be checking back for emails, let me know how the workout went

Shandra

Everyone hears me say, “there is [...]]]> Happy Monday everyone! The chilly winter weather of Oregon is upon us but we do not let that stop us from having great workouts every morning at our Outdoor Fitness Boot Camps. The air may be chilly but it is fresh and great for getting in our daily fitness regimen.

Everyone hears me say, “there is no bad weather, just bad clothing.” Well, I really do believe that and the right gear and the right preparation is key in having successful workouts in cold weather. If you have any questions just send Shandra an email!

Below are some tips from ACE Fitness:

Exercising in the Cold

The biggest concern for exercising in the cold is hypothermia, or too much heat loss. When you exercise in a cold environment you must consider one primary factor: How much heat will your body lose during exercise?

Heat loss is controlled in two ways:

• Insulation, consisting of body fat plus clothing
• Environmental factors, including temperature, wind and whether you’re exercising in the air or in the water. Each of these factors plays a role in the body’s ability to maintain a comfortable temperature during exercise.

Insulation

Although many people aspire to have a lean figure, people with a little more body fat are better insulated and will lose less heat. Clothing adds to the insulation barrier and is clearly the most important element in performance and comfort while exercising in the cold. Generally, heat loss from the head alone is about 50% at the freezing mark, and by simply wearing a helmet or hat, a person can stay outside indefinitely.

Clothing is generally a good insulator because it has the ability to trap air, a poor conductor of heat. If the air trapped by the clothing cannot conduct the heat away from the body, temperature will be maintained. Unlike air, however, water is a rapid conductor of heat and people will sweat and risk significant heat loss even in the coldest of temperatures. With this in mind, you want to choose clothing that can trap air but allow sweat to pass through, away from the body.

By wearing clothing in layers, you have the ability to change the amount of insulation that is needed. While many new products can provide such a layered barrier, it is important to avoid heavy cotton sweats or tightly woven material that will absorb and retain water. Because these materials cannot provide a layer of dry air near the skin, they can increase the amount of heat your body loses as you exercise.

Keeping the hands and feet warm is a common concern when exercising in the cold. Lower temperatures cause blood to be shunted away from the hands and feet to the center of the body to keep the internal organs warm and protected. Superficial warming of the hands will return blood flow to prevent tissue damage. Blood flow will not return to the feet unless the temperature of the torso is normal or slightly higher [0.5 to 1.0 degree Fahrenheit (F) above normal]. So, to keep your feet warm you must also keep the rest of your body warm at all times.

Check With the Weatherman

Always check the air temperature and wind chill factor before exercising in the cold. Data from the National Safety Council suggest little danger to individuals with properly clothed skin exposed at 20° F, even with a 30 mph wind. A danger does exist for individuals with exposed skin when the wind-chill factor (a combined effect of temperature and wind) falls below –20° F.

That can be achieved by any combination of temperatures below 20° F with a wind of 40 mph and temperatures below –20° F with no wind. If you are exercising near the danger zone for skin exposure, it also is advisable to warm the air being inhaled by wearing a scarf or mask over your nose and mouth.

Rules for Exercising in the Cold

• Check the temperature and wind conditions before you go out and do not exercise if conditions are dangerous.
• Keep your head, hands and feet warm.
• Dress in layers that can provide a trapped layer of dry air near the skin (avoid cotton sweats and other similar materials).
• Warm the air you are breathing if temperatures are below your comfort level (usually around 0° F).

Also, if you have a friend interested in our dynamic workouts have them contact Shandra for more information. Looking forward to our workout week!