no-iron-fitness

How to Keep Trim During the Winter Months

Gaining weight during the winter is a common problem. Lack of motivation to train plagues many of us that live in cold weather climates--this contributes to weight gain in the cold winter months. Here are a few things you can do to keep your weight down for the next several months:

• First thing in the morning, drink at least 16 ounces of chilled water. Why? Drinking chilled water starts your body working by forcing it to increase body temperature in order to warm the chilled water in your stomach--this also helps to increase your metabolism.
• Eat breakfast. Do this and you'll be more likely to make good choices later on in the day because you won't be making decisions while you're hungry. A morning meal will also boost your metabolism and keep your blood sugar at the proper levels. Think eggs, multi-grain toast, fruit, or a high-fiber cereal to fill you up.
• Increase your fiber intake. The great thing about fiber is that it adds volume to food without adding calories. Cut out the white bread and refined products and replace them with whole grain breads and cereal. Add plenty of fruit, vegetables, nuts, and beans.
• If you're a Leriken member now's the time to kick your training into high gear. The calories you would normally burn during outdoor summer activities will stick to you like stink on a monkey unless you consciously decide to do something about it--so train!

These are a few simple yet effective suggestions that can help to stave off the winter bulge, and the winter blues as well.

Drink Water Damn It!

So I was talking to one of our students, (who shall remain anonymous), and the student informed me that she doesn't drink water. Ever. I couldn't believe what I heard: no water! Our body is made up of water. People, I can't stress how important it is to drink water.

If your urine is the coulour of Jack Daniels, then you're dehydrated. Your urine should be the colour of lemonade.

Whether you're going out for a heavy night of drinking, exercising, walking--whatever it is--your body needs water.

Bill Hartman of Men's Health magazine states that the first thing you should do when you get up every morning is "start re-hydrating yourself with at least 16 oz. of H20...German scientists recently found that doing this boosts metabolism by 24% for 90 minutes afterward, (a smaller amount had no effect.) What's more, previous studies determined that muscle cells grow faster when they're hydrated."

During your workout you should sip water, the emphasis on sip as your body uses water much more efficiently this way.

So remember this: sip water throughout the day, especially if you plan to train. The general rule is at least 3.5 liters of water during the course of the day. I know how hard it can be if you're not used to it or if you don't like water, so I'm going to suggest a couple of simple, healthy options to the ease the pain:

Water With Lemon or Lime Juice

-water, any which way you like

-ice optional

-freshly squeezed lemon or lime juice

-a tiny amount of stevia or brown sugar if you must, (and try to reduce the amount over time.)

Lemon and lime are not only rich in vitamin C but also contain flavinoids and phytochemicals, so drink up.

Sparkling Water with Raspberry Sauce

-take one quart/container of Raspberries

-put them in a sauce pan, pour in apple juice, (or juice of your choice), but don't cover the berries with the liquid

-add a small sprinkling of brown sugar, adjusting it to the amount of berries--but you shouldn't need more than 1 tsp. even for a large amount of berries

-simmer for about 20 minutes

-use a blender or hand mixer to pulverize the berries, then strain the seeds

-cool the syrup before using

-pour the syrup over ice cubes and add sparkling water, or a mix of sparkling and regular water

-store in the fridge in an air-tight container

Aside from containing antioxidants like vitamin C, quercetin, and gallic acid, raspberries are also a good source of fiber and manganese, a trace mineral that keeps your metabolic rate elevated, which helps to burn fat. Raspberries also contain ellagic acid, a phenolic compound (from phenold, commonly found in plants and wine), that may help prevent cancer and inhibit the grownth of cancerous cells.

If you drink a lot of soda try replacing some servings with one of these beverages and continue reducing your intake of sugary carbonated beverages. A small teaspoon, (or even less if you can), of brown sugar for an entire recipe is nothing compared to the 8 teaspoons, (45 grams), of high fructose corn syrup in every single can of coke you drink. And no, at 9.5 teaspoons of high fructose corn syrup per can, Sprite serves you no better.

Remember, water is the elixir of life.