December Fitness Challenge -- Let's DO this!!

Every year between Thanksgiving and New Year’s Day, the challenge to maintain a healthy eating, sleeping, and exercise routine can be daunting.  There are often so many items on our to-do lists and so little time to get them done.  Fitness and healthy choices can easily be shoved to the back burner.   While I cannot attend parties with you (to supervise your eating) or ensure that you turn off the television and get to bed on time, I would love to encourage you to stay on track with your fitness this December.  (Plus, you may hear from me about those other issues along the way.)

My challenge to you:

      1) Enlist a buddy.  Call up a friend, talk to your mom, coerce your spouse, etc. and tell them they are doing a fitness challenge with you this month.

     2) Pick a fitness challenge level (your buddy can choose the same level or a different level).

     3) Post on Mommy Fitness 101 or sign up via mommyfitness101@gmail.com. Registering isn't mandatory, but that extra accountability can make a huge difference. Plus, you'll make sure to receive extra tips and helpful articles along the way! 

     4)  Maintain or improve your fitness this December and enjoy all the benefits of fitness this month – Improved ability to handle stress, lowered risk of depression, additional feel-good hormones, enhanced quality of sleep, and increased productivity are just a few!

 

Fitness Challenge Levels:

Level 1: 

Exercise at least 25 days in December for a duration (minimum) of 15 minutes.

Level 2:

Exercise at least 25 days in December for a duration (minimum) of 25 minutes.

Level 3: 

Exercise EVERY day in December for a duration (minimum) of 35 minutes.

Exercise may be walking, jogging, swimming, or doing fitness YouTube videos or DVDs.  Dancing, lifting weights, attending fitness classes…find activities that you enjoy, can include in your day, and DO them!

Track your fitness days on your own calendar, or print this one out..

I truly encourage you to not skip step #1. You need the encouragement and accountability…and someone you know needs that as well.

Make this December a time of positive change and improvements! Let’s make the time to stay healthy and fit.  Remember, if we moms let ourselves become run down, overworked, stressed, and unhealthy, our families will pay the price.  On the other hand, if we are doing well, making healthy, fit, and wise choices, our families will reap those awesome rewards.  Let’s do this!!

Fall Fitness Reminders

These fall months are definitely some of my favorites out the entire year.  I love the gorgeous transition from summer to winter, and the beautiful sunshine and colors in the trees. Early fall is also one of the best times of the year for outdoor fitness activities, due to the milder temperatures. However, as the days become cooler and the daylight hours shorten, there are a few tips to remember for fall fitness.  

 

Layer up!

Oftentimes with the cooler weather we need warmer clothes, yet it may not be cold enough to use them during an entire workout.  If you dress in layers that are easily removable, you will be more comfortable during the duration of your exercise.  Wind shielding jackets can be a great outer layer during these windy fall days, while you may still appreciate sweat-wicking under layers to keep you dry.

Reflect!

Prepare for less daylight. Be smart and safe while maintaining your workout routine as the daylight hours diminish in the fall. If you need to work out at the same time every day and darkness…., wear a reflective vest and carry (or wear) a light. If you are cycling, add lights to both the front and the back of your bicycle, and always be aware of the traffic around you. 

 

Drink up!

It is very important to stay hydrated even when the temperatures drop. While you may feel less thirsty, staying hydrated is just as important in the fall as it is when the sun is blazing.  If you are not certain how much water you are losing during exercise, weigh yourself before and after.  Drink 2 cups of water for each pound lost. Stay on top of your fluid intake!

Add Variety!

The fall months can be a great time to try a new form of exercise.  Many gyms also offer a variety of classes and may even have a free trial class or membership.  Also, if you have been doing the same workout routine for more than 6 weeks, it's time to change it up.  You can add some new exercises, increase your weights or sets, or revamp the entire program. Variety is the spice of life.  Don't get stuck in a rut.

Move!

Adding movement throughout each day can help keep you ‘up’ and energized, and also burn calories.  If you are having a difficult time making fitness activities happen regularly, try making it a goal to get involved in some hobbies that get you up and moving. Even though an activity like bowling is not usually considered major fitness (unless you are a professional!), it does get you up and moving.  Add more N.E.A.T ideas for movement into your day. 

Yard Work!

According to Harvard Health, a 125 pound individual raking leaves for 30 minutes will burn 120 calories. A 155 pound person will work off 149 calories in the same duration. The American Council on Exercise states that 10 minutes of heavy yard work will net a 150 pound person the benefit of an estimated 62 burned calories, a 175 pound person approximately 73 calories, and a 200 pound person 83 calories.  If you do not have a yard to work on, chances are your family knows someone that could use help with their yard.  Yard work can be a fun way to burn some calories and help your family stay active in the fall. 

References

Landers, R. (2010, March 27). 10 Tips for Fall Fitness. Retrieved from Livestrong.com: http://www.livestrong.com/article/98340-10-tips-fall-fitness/

Ramsey, L. (2010, November 13). How Many Calories Does Raking Leaves Burn? Retrieved from Livestrong.com: http://www.livestrong.com/article/305816-how-many-calories-does-raking-leaves-burn/

Sarnatario, B. R. (2007, August 27). 10 Tips for Fall Fitness. Retrieved from WebMD.com: http://www.webmd.com/fitness-exercise/features/10-tips-fall-fitness?page=3