It is no secret that staying fit through the winter months in Minnesota can prove to be challenging. “There is a science behind it, we are mammals, built to store fat when weather conditions turn harsh,” says John Unverzagt of Fitness Together, personal training center in Maple Grove. After running fitness boot camps for several years in the Twin Cities, it was evident to personal trainer and fitness expert Ali Holman of corecamper.com, that people are generally less motivated in the winter. “We are wearing more clothes. There are no shorts or tanks to glaringly show the areas that we’d like to work on.” Unverzagt and Holman each run unique fitness programs and offer advice on avoiding that added winter weight and guilt.
Ali Holman, Corecamper.com
FIND something that you can do regardless of the weather, something that can be part of your lifestyle. “ When I meet someone who says they are working out 5-6 days a week, for two hours, you can bet that a year from now, they won’t still be doing that.” SET realistic goals that fit into your life, that fit into what you already have going on. Work…your kids’ games, are non-negotiable. Anything that pulls you away from your responsibilities will be short lived
Skip the treadmill: A killer of progress is doing the same workout everyday. Treadmills can make you feel like a hamster on a wheel. They can cut motivation and generally do not lend to super great results. Mentally, they put you in a dull space.
EAT breakfast: “We’ve got it backwards. We should be eating a hearty breakfast, instead of dinner, and then going to sit on the couch, or going to sleep. We need that fuel in the morning, to get through the day. Eating a hearty breakfast jump starts your metabolism. An ideal dinner should consist of lean protein, such as baked chicken, and vegetables. An ideal breakfast would be a small egg-white omelet, whole grain toast with peanut butter and fruit.
John Unverzagt, Fitness Together
When it comes to nutrition, Unverzagt says you have to plan for it: “When you don’t have a plan, you tend to make bad choices because there are way more bad options out there than good options, and they are more convenient.” Unverzagt offers this recipe for a snack to have on hand at the office to keep you from falling victim to another cake, doughnut, or cookie work celebration, or grabbing a bag of chips from the vending machine. “I have my clients keep a journal, writing down everything they eat for a week. This helps you to be aware of what you are eating, and how many times a day you are eating. We should eat five times a day, every three to four hours.”
Make a Plan - The most important part of your plan is getting started ASAP. Do something daily and have fun. Make sure to notice small changes in mood. Many studies show the positive mood and lower risks of depression as a result of an established exercise routine. Make working out a habit, not a chore or decision. Focusing on your purpose for exercising will help to keep you on track.
“Get Some Help - a Personal Trainer, Group Fitness Classes or even a work out buddy can help keep you committed to the plan. Do something daily and have fun.”
“Challenge Yourself - Short term goals and personal challenges can keep you motivated. Set 30, 60 or 90 day challenges that are commitment, rather than result oriented.”
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G.O.R.P. (Good Old Raisins and Peanuts) Trail Mix
20 servings | Active Time: 5 minutes | Total Time: 5 minutes
Ingredients:
• 5 oz. whole shelled (unpeeled) almonds
• 2.5 oz.unsalted dry-roasted peanuts
• 2.5 oz. dried cranberries
• 10 Tbsp. chopped pitted dates
• 5 Tbsp. chocolate chips
Preparation: Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.
Nutrition Per serving: 102 Calories; 6 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 11 g Carbohydrates; 3 g Protein; 2 g Fiber; 29 mg Sodium; 69 mg Potassium
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Ali Holman
On-line fitness program
Monthly membership includes:
Daily 20 minutes or less workouts to fit any schedule
Meal plan, including recipes and weekly grocery lists
Kids’ workouts, and
Five-minute desk stretches.
2-day Free Trial membership
Memberships available at $34.95/month for entire household
(You can also catch Ali on Fox 9 news Monday and Wednesday Mornings, as well as KTWIN radio on Wednesdays)
John Unverzagt
Fitness Together Personal Training Studio
Weaver Lake Office Condo Park
11250 86th Ave. N., Maple Grove
763.494.0061
Individual one-on-one training, by appointment, with no interruptions or distractions
Small group training also available
Complete fitness, includes strength training, nutrition and cardio together.
Buddy Advantage Program for the winter month's starting with Free Fitness Fridays. Bring in a buddy and you both train for free.
Fitness Together provides a Free FIT Consultation to discuss goals, motivation and challenges in order to design the best program for you.
