Take Your Run Outside Even in the Cold

runOne of my favorite things about crisp fall days is that I can get up and go for a run in the morning before work, logging some outdoor time and getting my workout out of the way before I even really start my day. Since the temps have dropped drastically in the past couple days in NYC, I have been logging more time on the elliptical, and missing jogs along the water. The cold weather has scared me indoors, but with Popsugar Fitness’s tips on running outside (that I read about on Self), I’ll be back out before the end of the week. If you like exercising outdoors, here’s how to do it in the chilly temps.

  • Stock up on warmer gear: I have an adidas fleece lined hoodie, lululemon running tights, earmuffs and gloves that I wear out, with a longsleeved tee layered underneath for really cold days. The muffs keep my ear buds in place, and if it’s really cold, I have fleece lined leggings I put on instead.
  • Motivate with good tunes: If it’s still dark when you get out running, make a get-pumped playlist to blare while you’re getting geared up. I also like to chug a cup of iced coffee to give me a little boost once I get out there.
  • Put out the close you’ll wear before bed: I don’t go as far as sleeping in my running clothes, but I do make a little pile right down to my socks so I can roll out of bed and into the outfit before my snooze alarm goes off again.
  • Heat Up First: Do some light warm-ups inside  before you head out into the chill.
  • Reward yourself with a warm breakfast when you get home: I make mini quiches in my muffin tins that I can pop in the microwave for a fancy meal before work that only takes about a minute to heat up
  • Buddy up: If your friend is waiting for you at the running path, you won’t leave them hanging out there all alone in the cold.

Then just mix this in with your regular gym routine to keep from getting bored all fall/winter long.

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Desk with a View = Better Sleep and More Movement

window

 

Another reason to get outta that cube farm! A study presented by the Associated Professional Sleep Societies (I read about it on The Scoop) found that people who worked near windows are more active during the day, and get better sleep at night.  People who had more light exposure slept up to 46 minutes more on average each night than those who didn’t get any sun. And, they moved their bodies 4 times more than those confined to an office with no windows. If you can’t score a corner office, no need to give up your current gig. Just make it a point to get outside on your lunch break to eat, or take a spin around the block to sleep and feel better!

5 Posts to Read If You’re Feeling Blue

http://www.advantageccs.org/blog/holiday-spending-has-got-you-down-in-the-dumps/#.UYKlOKLMBSU

Sometimes I get a little down in the dumps. Who doesn’t from time to time, am I right? Here are 5 brilliant links that are sure to brighten your day:

  1. So you’re a little down – when to wallow and how to do it.
  2. Feeling bad because you’re totally roadblocked in moving towards what you want? Stop psyching yourself out, and do it.
  3. Just a reminder! You’re already awesome because you’ve traveled places, and here’s why.
  4. If you’re still not feeling awesome, here’s 17 things you can do RIGHT NOW that will make sure you’re feeling proud of yourself a year from now
  5. Or if 17 steps seem insurmountably hard, try 4 easy things to get outta that rut

Because sometimes it’s nice to get a gentle nudge from the internet that maybe things aren’t so bad after all, or at least how to pick up and keep on trucking if it feels like they really really are.

Is your Primary Care in Shape?

fitness

If the answer is no, (or I don’t know), then you might be less likely to receive get-active advice at your next visit. Research presented at a recent American Heart Association conference (and reported by The Scoop) found that physicians who work out are more likely to recommend it to their patients. And, when your doctor is getting on your case to exercise more, you might be a little less likely to come up with excuses not to hit the gym. Being active is a lifestyle choice that can help prevent or lessen the effect of a whole host of diseases, and having a health care practitioner who fits exercise into their busy schedule can make them more likely to recommend it as a treatment or addition to patients’ routines. Next time you’re picking out a new a primary care doctor, keep your fitness goals in mind, and look for one who enjoys being active too.

Working it Out

“I feel a lot worse about my life, and the world after working out,” said….nobody ever. No matter what kind of bad mood I’m in- grumpy, tired, sad, angry- if I can manage to haul myself onto an elliptical/stationary bike/treadmill usually after about 20 minutes or so, I start to feel better. My mind starts to wander from whatever was bothering me. I find myself thinking about totally unrelated things, or sometimes out of no where stumbling on a resolution. At the very least, the endorphins kick in and I feel a little better than when I started.

One day I got to thinking after a run, where out of no where the fix to something I had been thinking over popped magically into my head as I jogged. They don’t call it working out for nothing I thought, working out your problems, working your body to get out of your head. I mean, where did the word really come from anyhow?

It’s a fairly new word in the English language, around for only about a hundred years. People speculate that it came after hard labor or things like construction work that use similar motions and body challenging movement. Others speculate that it comes from using the word “out” as totally expended, used until it’s finished. The word implies working your muscles until they’re spent, used up, out of energy. The resolutions to annoying situations that seem to pop out of no where, well they’re just a bonus of giving your mind a chance to do its own thing while you focus on not falling off the treadmill while you change the song on your iPhone, or running that extra half mile along the river without stopping to walk.