The winter season can always be a tough one to stay motivated with your fitness routine. You feel stuck working out inside at the gym due to the weather and short days. This winter we want you to fight the urge to give up and lose some motivation. Just because it can be cold outside it doesn’t mean you still can’t get your workout in outside. The best part of outdoor winter activities is that they are all a great way to spend the day with your family and friends. Below are Fullbars favorite outdoor winter activities that you should try this season.
Calories burned for each exercise is a rough estimate based on a 150lb person. The calorie burn can also vary depending on the intensity done with each exercise.
Remember just because the weather is starting to get colder it does not mean you that you can slack on your fitness and workout routine. Change it up and try one of these activities above. You won’t even feel like you’re working out with all the fun you will be having!
Sometimes the difference between a great workout and a poor workout is the music you have on your IPod. The music you play during your workout should help keep you motivated and entertained through your workout. Below we made a killer 40 minutes play-list that has a little bit of everything for everyone to enjoy during their workout.
Warm-Up song: Feel Again- One Republic
Some Nights- Fun
Good Time- Owl City and Carly Rae Jepsen
Blown Away- Carrie Underwood
Live While We’re Young- One Direction
The One That Got Away- Jake Owen
Die Young- Ke$ha
Glad You Came- The Wanted
Without You- David Guetta and Usher
Born This Way- Lady Gaga
Cool-Down song: Storm Warning- Hunter Hayes
Try these tips for an even better workout:
When it comes to stretching and working out there are two types of stretches to complete. Dynamic stretching should be done at the beginning of your workout because it helps warm up the muscles and relax them without relaxing your muscles too much. Static stretching should be conducted at the end of your workout. Static stretching is more common than dynamic and is completed when you are stationary and stretch one specific body part at a time. Dynamic stretching on the other hand is conducted by having constant movement and avoiding standing in one place for too long. Common exercises done with dynamic stretching include:
Common exercises for static stretching include:
Next time when you decide that you do not feel like stretching and would rather just be done with your workout remember that stretching holds many benefits including:
Along with stretching it is always important to fuel your body the right way before and after your workouts. Aim for foods that have a proper balance of protein and carbohydrates. A great pre and post workout snack is on of our Fullbar products.
For some people there is no better way to start the day than with a cup of coffee or something with caffeine to help them kick start their day. For others it’s when the afternoon slump hits and they need something to help them get through the rest of their day. While the occasional cup of coffee is good for a person the amount of caffeine that many people are consuming these days holds more problems than benefits.
Dangers of caffeine
Caffeine is a drug known as a stimulant that causes your adrenalin to increase. In small doses caffeine is beneficial but when a person drinks too much caffeine they are putting themselves at harm. Drinking an excess amount of caffeine a day can lead to overdoses and insomnia. In the long term too much caffeine can also lead to stomach ulcers as well as depression.
How much is too much?
Over 500mg a day of caffeine can lead to addiction, anxiety and hallucinations. If a person were to drink 5 or more cups of coffee they can be putting themselves into danger of a caffeine overdose. To consume 500mg of caffeine a day one would have to drink at least 14 diet cokes, 5 cups of black tea or take 2 bottles of the energy shots.
Benefits of Caffeine
While too much caffeine can be dangerous, small amounts of caffeine hold great benefits to one’s health. Caffeine can help increase alertness and fight off headaches. Caffeine can also help fight off diseases such as Alzheimer’s and Parkinson’s disease. When consuming caffeine aim for 200mg or less over the course of the day. This is equivalent to 2 cups of strong black coffee or a 12oz cup of black tea.
Which caffeine drinks are better than others?
When drinking a beverage with caffeine some drinks are better than others. For instance black coffee or tea are better then soda and soda is better then energy drinks. Coffee and tea are both natural drinks while soda contains chemicals. Energy drinks should be avoided at all costs due to the high amount of caffeine and sugar as well as the other chemicals that are added to help make the drink.
How can I gain energy without the caffeine during the day?
There are many different ways to gain energy throughout the day without guzzling down caffeine fueled drinks. Taking a brisk walk or even going for a full workout are great ways to get some energy. Drinking water can also help rebuild energy because you may just be dehydrated. Enjoy a protein filled snack such as a Fullbar. Eat smaller more frequent meals during the day or even try going to bed just twenty minutes earlier the night before.
We all know that sleep is important and is needed to help us function day in and day out. However, many people are not getting the right amount of sleep each night causing them to be more at risk for weight gain and sleep deprivation. Work functions and social engagements can and often get in the way of a proper night sleep. However a person needs to treat their sleeping regime almost as strictly as they do their eating and exercise programs.
How many hours of sleep do I need a night?
The amount of hours of sleep a person needs a night can vary from person to person. On average people needs at least 8 hours of sleep but some people may require more. When knowing how much sleep you require listen to your body’s needs.
Benefits of Sleep
Getting a good night of sleep does more for your body than just re-energizing you for the next day. Chronic sleep deprivation can ultimately lead to weight gain. This is because lack of sleep can affect the way our bodies store carbohydrates, fat and proteins. In the long run this will hurt your metabolism and result in a slower metabolism. Proper sleeping patterns also leads to a healthier immune system, sleep deprivation can affect how your body can fight of diseases such as cancer. Finally lack of sleep can also play into your mood. Sleep deprivation can cause you to be irritable, impatient and not enjoy the thing you usually do enjoy. This can include exercise, if you do not sleep enough you will be less inclined to exercise and follow your fitness regime.
How can I make sure I get enough sleep at night?
One of the best ways to make sure you get a proper amount of sleep each night is to have a set time that you are in bed with your lights off. At that set time make sure you have turned off all electronic devices such as computers, TV’s and phones. The brightness from the screen from your electronics can disrupt your sleeping pattern.
Avoid sugary items and caffeine at night. The sugar and caffeine can be one of the causes of keeping you up at night. If you are craving something sweet after dinner reach for a piece of fruit instead of candy or ice cream. Avoid drinks with caffeine such as coffee, soda and some teas. Try and stick to water at night because its hydrating and contains no caffeine.
Having a healthy diet and regular exercise program can also help promote better sleeping habits. Subscribe to our monthly newsletter on new recipes to try as well as monthly fitness tip!
Now that October and Halloween have come and gone, we are officially entering the true Holiday Season. With that said, the Holiday season is one that is fueled by food and lots of it! The Holiday’s are filled with family, friends and many parties. That also means a lot of foods high in fat and unwelcoming to your waistline. In order to enjoy the season with your family and friends there a are a few small steps to follow in order to not overindulge.
1. Plan Ahead
Know what parties you are attending and plan what you will and won’t eat at each one. For example, have appetizers at one party and sweets at the other. You can enjoy both types of food but just not at every party. When bringing a dish to parties bring one that you know is a healthy option and won’t hurt your weight-loss. Eat something filling before you go to the party so you are not starving and go food crazy. A great way to plan ahead is to enjoy a Fullbar before the party.
2. Enjoy your vegetables
When heading over to the food tables at parties reach for the vegetables first. Not only will you be getting a serving of vegetables in but you are also filling yourself up leading to you being less tempted to grab heavier foods.
3. Watch the alcohol
Yes, you can enjoy a glass of wine or two at a party. However, make sure you do not go overboard with drink too much. Instead after enjoying a drink switch to water or another non alcohol related drink that helps keep you hydrated and full.
4. Keep up with your exercise
Make sure to keep up with your fitness regime over the Holiday Season. You need to stay focused and disciplined during the season. For instance on Thanksgiving morning start your day off with a good workout at your local gym or going for a run around your neighborhood.
5. Is it okay to overindulge?
Yes. It is okay to overindulge during the Holiday Season. However, it can’t happen every day and at every party. If you know you are going to eat a lot on Thanksgiving Day then do it and enjoy it, but stay on track the days before and after Thanksgiving. This means eating lean, healthy and working out before and after Thanksgiving.
The Holiday Season can be a nerve wrecking one for those of us trying to lose weight, however if you can follow these five steps you will be able to enjoy more of the Holiday and spend time with your family and friends!