Working Out in the cold

How to Keep Working Out When the Days Grow Colder (and Darker)

7 practical — and doable — fitness tips

As the days grow dark, don’t let the wind and cold sideline your workouts. There are ways a solid workout plan can help you bridge the seasons as well as the holidays, says exercise physiologist Christopher Travers, MS.

1. Stick with the plan.

No matter what’s in your path, the no. 1 thing to do is stick to your routine. Make as few changes in your current exercise regimen as possible. Make sure to focus on sleep and nutrition as well as exercise. All are a priority for your overall health.

2. Embrace the season.

So it’s snowing outside? This doesn’t need to limit you. You can take advantage of the weather and go cross-country skiing, ice skating or show shoeing. You can switch up your activities based on the weather.

3. Walk the mall.

If it’s just too hard outside to exercise, and you dread the treadmill, you can always walk in a mall. It’s accessible to all people and offers and easy way to walk during the winter months.

4. Sign up for fitness-related events.

Whether you’re in your own city or traveling, you can sign up for events such as a 5K. Often, the act of registering alone can strengthen your commitment — especially when you pay to participate. In the colder months, you don’t have to run your best time; you can just do it for fun.

5. Shorten your training sessions.

Consider adjusting the length or type of workouts to accommodate a busy holiday season. You can try lower-intensity workouts or interval training. There are also apps that offer shorter workouts. Keep your fitness routines flexible while making sure to show up for them regularly.

6. Indulge for a day (and not for a season).

When you think about it, Thanksgiving, Christmas or Hanukkahcelebrations only represent a few days in themselves. You don’t need to indulge from one holiday all the way to the next. Pick and choose the days you’re enjoying family dinners and lavish food spreads.

7. Don’t let travel stop you.

If you plan ahead, you can exercise on the road. If you are a member of a gym, you usually can drop in at facilities in other cities at a nominal cost. You can also sign up for an individual class. Or look for parks or places to exercise around your destination. There are outdoor ice skating rinks in many cities.

To make it through the colder months with your exercise routine takes some planning and flexibility.

Be intentional about sticking to your routine, even if you have to shorten the workouts or change up the activities themselves to accommodate a busy schedule.

Posted in Uncategorized | Leave a comment

Hike 2 Health in December

hike to health

Upcoming dates for Hike 2 Health with Brian Price:

Saturday, December 15th

8 a.m. – Bridgepointe Plaza to hike Mrytle Hill and the hills in Downtown Rome

Saturday, December 29th

8 a.m. – Trailhead behind the Rome Braves Stadium to walk the river path

Hike 2 Health walks are open to the Harbin Clinic employees, family and friends. If you have questions or concerns about the weather, please contact Brian at (706) 238-2225.

 

Posted in Calendar of Events, Community Events | Leave a comment

HarbinSTRONG-EST campaign ends 12/15

Dec 15th

The 2018 HarbinSTRONG-EST campaign officially concludes on Saturday, December 15th at midnight.

Self-reported Healthy Habits including preventative care, cross the finish line and volunteering must be entered by 5 p.m. on Wednesday, December 12th.

Be mindful of the following:

  • Healthy Habits must be entered within 90 days of the event.
  • Volunteer points are only awarded for volunteer hours with a non-profit organization (501c3).
  • Health Habits are routinely audited.

Any concerns or questions regarding points as well as any self-reported healthy habits must be submitted by 5 p.m. on Wednesday, December 12th.

No points will be awarded after the conclusion of the campaign.

Posted in Calendar of Events, HarbinSTRONG-EST points | Leave a comment

Roasted Brussels Sprouts

brussel sprouts

Roasted Brussels Sprouts

Picture perfect holiday recipe packed with lots of vitamins, minerals, color and flavor.  If you usually frown at the thought of Brussels Sprouts, try this recipe! 

Ingredients

3 cups of Brussels sprouts, ends trimmed and yellow leaves removed

4 cups cubed sweet potatoes, peeled and cubed into 1-inch cubes (1 ½ lbs)

3 Tbsp olive oil

3 Tbsp maple syrup

½ tsp cinnamon

1 cups pecan halves

1 cup reduced sugar dried cranberries

Instructions

  1. Preheat oven to 400o Lightly grease 2 foil-lined baking sheet.
  2. In a medium bowl, combine Brussels Sprouts and potatoes with olive oil, maple syrup and cinnamon. Distribute evenly on 2 baking sheets.
  3. Roast for 20-25 minutes. Turn about 10-15 minutes into baking.
  4. In a large bowl, combine roasted Brussel Sprouts, potatoes, cranberries and pecans.

 

Serving Size 1 cup.  Serves 6 servings

Calories: 280   Fat: 19g (majority unsaturated fats) Carbs: 34g Fiber: 11g  Protein: 5.5g

Tip:  To decrease the carb serving more, use less cranberries.

Posted in Recipes | Leave a comment

8 Secrets To Staying Fit During the Holidays

A multigenerational family walking along a path with a dog.

FROM NOW UNTIL NEW Year’s Day, your schedule will likely be filled with family obligations, traveling and festive outings with all sorts of tempting treats. It’s no surprise that many of us see our waistlines expand during the holiday season. Even the most disciplined people can find it difficult to stick to their health and fitness routines.

But this year can be different.

 

To help keep us on track, I’ve enlisted the aid of several colleagues – leading experts in health, sports medicine, behavioral psychology, fitness and nutrition – for some much-needed advice. Here are their secrets to staying fit during the season of overindulgence:

 

1. Keep moving.

“In addition to staying active, try to avoid sitting for prolonged periods of time, such as when watching football games or eating. Remember: Too much sitting is hazardous to your health. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors.”

– Lance Dalleck, assistant professor of exercise and sport science at Western State Colorado University

 

2. Be the man or woman with a plan. And hydrate.

“The holidays can be a real land mine in terms of disrupting your best exercise and weight-control intentions. Start each day with a game plan, just like a great coach going into a big game. First, track your food intake and activity level. Doing so makes you aware of the amount of calories in certain foods. Even if you decide to eat higher-calorie options, you will probably eat smaller portions and make other adjustments to stay within your daily caloric goals.

 

“Also, stay hydrated. Your brain can sometimes confuse thirst with hunger. A large glass of water before a meal (and especially before considering seconds) can help lessen the amount of food you consume. Drink six to eight glasses of water per day, and be sure to have two big glasses of water before the big, calorie-rich meals.”

– Dr. Nicholas DiNubile, clinical assistant professor of the Department of Orthopaedic Surgery at the Hospital of the University of Pennsylvania

 

3. Make lists, exercise early and sleep.

“The holiday season is one of my favorite times of the year, but I recognize that it has the potential to be hard on my health. To alleviate the potential negative impacts of the season, I recommend making sure workouts are in the morning so you don’t get distracted later in the day by parties, events or other holiday hoopla. I also recommend getting plenty of rest and maintaining lists to stay organized and stress-free.”

– Chris Freytag, American Council on Exercise-certified personal trainer, health coach and group fitness instructor

 

4. Expect the unexpected.

“We are glass half-full people, so we hope for the best, but we prepare for the worst. We always have an emergency bag of healthy food that requires no refrigeration and can be readily eaten as is – a health umbrella of sorts. While the rain may indeed fall on the just and the unjust, it does not fall on the prepared.”

– Lee and Beth Jordan, American Council on Exercise-certified personal trainers and health coaches

 

5. Be creative and get rid of ‘all or nothing’ mindsets.

“The holidays are hectic, but do your best to avoid the ‘all or nothing’ mentality when it comes to healthful eating and physical activity. In reality, there is more than just one way to live healthfully and be active.

“During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new group fitness classes to building physical activity into holiday traditions – like taking a family walk around the neighborhood before opening Christmas presents – think outside the box when it comes to ways to have quality time with family and friends while also prioritizing your health.”

– Jessica Matthews, assistant professor of exercise science at Miramar College and American Council on Exercise-certified personal trainer, health coach and group fitness instructor

 

6. Plan – and remember there is always time and opportunity for a workout.

“Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember that some exercise is better than none. Rather than skipping the gym altogether, make time for a quick workout. If my schedule keeps me from the gym, I find at least 15 minutes to do body-weight exercises or kettlebell swings in the evening. It may not be my normal weightlifting workout, but I do sweat and feel a lot better when I’m done.”

Posted in Articles of Interest | Leave a comment

HarbinSTRONG-EST campaign ends 12/15

Dec 15th

The 2018 HarbinSTRONG-EST campaign officially concludes on Saturday, December 15th at midnight.

Self-reported Healthy Habits including preventative care, cross the finish line and volunteering must be entered by 5 p.m. on Wednesday, December 12th.

Be mindful of the following:

  • Healthy Habits must be entered within 90 days of the event.
  • Volunteer points are only awarded for volunteer hours with a non-profit organization (501c3).
  • Health Habits are routinely audited.

Any concerns or questions regarding points as well as any self-reported healthy habits must be submitted by 5 p.m. on Wednesday, December 12th.

No points will be awarded after the conclusion of the campaign.

Posted in Calendar of Events, HarbinSTRONG-EST points | Leave a comment

Dan Good Chili

Dan good chili

Dan Good Chili

4 ¼ cups canned tomato sauce

1 cup canned diced tomatoes with green chilies

¾ cup canned black beans, drained and rinsed

¾ cup canned red kidney beans, drained and rinsed

½ cup canned jalapeno slices, chopped

1 cup canned sweet corn, drained

1 ½ cups chopped onions

1 large green bell pepper, chopped

1 large red bell pepper, chopped

1 ¾ cup chopped carrots

1 ½ cup portabello mushrooms chopped

2 tsp crushed garlic

1 tsp Worcestershire sauce

1 tsp ground cumin

  1. Place the tomato sauce, tomatoes, jalapenos, chili powder, and cumin in a large pot. Stir over low heat.  Once mixture is heated, stir in the garlic and continue to cook for about 5 minutes
  2. Add carrots.
  3. Over medium heat, cook onions, peppers and mushrooms for 3-5 minutes in a large pain with about ½ cup of water. Drain excess water.  Add vegetable mixture to the pot.
  4. Add beans, corn, Worcestershire sauce to the pot. Mix well.
  5. Cook over low heat for 2 hours.  Stir every 20 minutes

Serving: 1 cup; 120 calories, 1 g Fat, 26g Carbs; 6 g Fiber; 6 g Protein

By Hungry Girl   http://www.hungry-girl.com/recipes/dan-good-chili

Posted in Recipes | Leave a comment