Winter Survival Tips for Outdoor Bootcamps and fitness Classes
With the winter fast approaching we thought it would be beneficial to put together a survival guide so you can continue to enjoy your classes and be ready for best season for training!!
Here is a winter survival top tip guide for boot camp classes; (We have used our own knowledge and experience as well a resources from third parties which have been referenced)
Realising the health benefits of exercise during winter:
Skincare and Clothing
Protect your car
Warm up and cool down
Fewer hours of sunlight each day and colder temperatures that keep you indoors can result in your body taking in less vitamin D than it receives during the summer, which is generated in our bodies via sunlight. For this reason, you need to ensure that your family receives enough vitamin D during the winter. Sources of vitamin D include fortified milk and other dairy products, eggs — especially the yolks — and fatty fish such as salmon. However, food alone may not be enough to provide the vitamin D lacking in the winter. One solution might be taking vitamin D supplements to ensure you’re all getting enough. Always speak to your pediatrician before placing children on any supplement, especially vitamin D. Too much vitamin D is also a concern
Boost Your Immunity
There’s no surefire way to prevent catching a cold, but there are some steps you can take to minimize the risk. Vitamin C supplements, for example, have been shown to make colds milder and shorter. Another tip is to eat plenty of probiotics, healthy bacteria that can protect the body from infection. Probiotics are added to some brands of yogurt, a good food to include as a snack or for breakfast, or use it as a healthy base for vegetable dip made with dry dressing and dip mix. Another tip to help moms and kids boost their immune systems is to eat foods that are rich in antioxidants such as vitamin C and beta-carotene. These are found in foods such as cabbage, broccoli, citrus fruit, sweet potato and spinach. Increasing your zinc intake can also help you fight off infections. Foods rich in zinc include fish, poultry, eggs, milk and unprocessed grains and cereals
Beware of Overeating
Both adults and kids have a tendency to overeat during the winter, and high-calorie, high-fat diets can have an adverse affect on immune systems. Nutritionists recommend eating no more than 30 percent of your calories as fat year-round, and they advise that the fats you consume should be healthy monounsaturated and polyunsaturated
Train for an event:
There is nothing like having a short-term goal to work towards to keep you focused and on track with your training. The end of winter brings with it a few classic events, such as the body+soul Bridge Run in Sydney. Winter is the perfect time for running training, too, because it’s not too hot.
Set a goal
Not really into running? No problem! Set another goal, such as a few kilos’ weight loss or a five per cent reduction in body fat. Stick a photo of that bikini you want to buy on the fridge. When you see that swimwear, knowing each day that passes brings you closer to hitting the beach this summer, you are going to be keen to close that fridge door and grab the skipping rope instead. There’s nothing like a picture to motivate you. It might not be a bikini; it might be a photo of you in terrific shape or a great outfit you want to wear. Whatever image works for you, stick it up where you’ll see it every day.
Focus on the benefits
The gravitational pull of the bed is very strong at 6am, especially when it is cold and dark outside. That’s why you need to remind yourself of the benefits exercise brings you. You want to manage your stress levels, have an abundance of energy and feel good about yourself rather than falling asleep at your desk, feeling overwhelmed and overweight. So get a piece of paper and write down all the ways exercise adds to the quality of your life. Stick it on the fridge, along with your photo, and read it regularly, particularly when you are feeling flat.
Embrace the weather
Instead of avoiding the cold, embrace it. The famously disciplined Shaolin monks train in any conditions because it builds character. You don’t have to go to the Himalayan mountains, but getting outside for some fresh air and open space will be good for your mind as well as your body. If it rains? You need to toughen up and get wet – It wont hurt you
When you reach your goal, reward yourself. Not with a big cake, but with something special like a new outfit for your new body. There’s nothing like working towards a goal, achieving it, then splashing out to say: “Well done me”.
Winter exercises to burn Cals
Building a fire: 80 calories*
Having a snowball fight: 96
Shoveling snow: 192
Skiing (cross-country): 256
Skiing (downhill): 192
When I first started Bootcamp people I know used to comment, “You\’re Brave!” I\’ve found since joining 2 months ago it\’s not as scary as people make out I have began a new way of living and it\’s good to see that it\’s paying off by becoming fitter each week and seeing the lbs go the right way on the scales-downwards!! I have been to a number of sessions across available and each session has been fun and never the same as the last. All the instructors are encouraging and people within the group are positive too. It\’s good to know someone will encourage you to press that little bit further than before because they know you can do it, even when you think you can\’t
- Charlotte English, Leeds
I have now lost about 22lbs since January 2011 and 17lbs of that has been lost since joining in July 2011, it\’s now September
- Phillipa Clark, Leeds