We all love to be happy, right? Some times, when life gets crazy, stressful or unfamiliar we can lose some of that happiness. How can we get it back? How can we be happy no matter what is going on in our life? One answer is simple, exercise!
Showing posts with label Sweat. Show all posts
5 Tips for Running Outside in Cold Weather
December 9, 2016
December is here and with it comes colder and colder days. Those cold days are wonderful for curling up beside the fire and drinking coffee, tea or hot cocoa with a good book, project or phone call! What those colds days aren't good for is exercise.
As the weather gets colder, the days get shorter and the holidays get closer, it can be harder and harder to find time or the desire to get outside and get moving! Not only is exercise important, but spending time outside everyday is wonderful for your physical and mental health! Ever since our treadmill broke ( after 7 years running strong) I have taken my running outside. During the fall it was glorious, with perfect weather and the colors changing every day! But, now that winter is very much here, it is harder to enjoy my runs! The temps. are sometimes in the 20's and often it is drizzling rain! So, what do I do? Did I quit running? Never! I simply learned to run in whatever conditions the day presented me with!
Tips for Running Outside in Winter Weather
#1 Wear Layers
My very first cold run wasn't super fun, but I did learn a few things from it! It is very important to wear thin layers on your run instead of one or two thick layers. That way, as you warm up, you can slowly peel away the layers and not get too cold too soon. If you are wearing two thick layers and you become warm, you have two options-either be too warm or too cold. With multiple thin layers, its easier to stay comfortable!
Depending on the weather, I usually wear a pair of running pants with some leggings underneath and some knee length socks. I wear a long-sleeved running shirt, a pullover and a light jacket and, if the weather is cold enough, a neck warmer, gloves and an ear warmer. I get cold easily, so this is just perfect for me, but you might not need as much or you might need more! The only way to find out is to experiment and find what works for you!
#2 Moisturize!
I cannot stress this enough! Being outside in the cold weather is very drying to your skin, and it can become very painful if you don't protect against it! On my first really cold runs this year, I had very chapped cheeks and cracked lips, which were both very painful! Now, I use a moisturizer on my face before and after my run and I apply chap stick several times before, during and after my run. If I am not wearing gloves, I apply the same lotion as my face to my hands to ensure they don't become chapped. We all want to have nice skin, lips and hands all year round, so taking care of them during the winter is a must-do!
#3 Plan Your Run
Running in the winter months(or anytime) takes a bit of planning. You have to take in account the temperatures, weather conditions and daylight hours. I am a morning runner, so I have to be aware of when the sun will rise, so that I am not running in complete darkness. If you run in the evenings, you need to know when the sun is going to set. You also need to know the weather conditions so that you aren't caught by rain, snow, ice or fog. Running in these conditions can be dangerous and its best to avoid them. Check the weather the day before you plan to run and at least can hour before you head out to run to make sure you are prepared! Knowing what the temperature will be for you run is important as well. It helps you know how to dress. Being aware of all these things helps you have a safer and more enjoyable run every time, all year long!
#4 Hydrate!
You might not realize it, but even if you are freezing, you can still be sweating. A lot of people tend to become dehydrated during exercises in the winter because they don't feel thirsty or warm. When you workout in the winter, whether you are running outside or working out inside, you are still loosing water through sweat and you still need to drink lots of water, even if you don't feel like it! Being dehydrated can lead to fatigue, dry skin, weight gain and headaches as well as a long list of other symptoms. Stay feeling great all winter long by making sure to drink plenty of water all day long, especially on days that you exercise!
#5 Stay Motivated!
When its cold and dreary outside, the last thing you probably want to do is go out for a run. I understand, I feel that way sometimes too, but it is so important that you just do it! Running, or any form of exercise is so beneficial for beating the winter blues and putting you in a good mood! No one feels like being festive when your gloomy or lethargic because of the weather. Getting outside and going for a run is the best way to cure that!
Make your runs fun! Challenge a friend, find a running buddy, or find a really great podcast to listen to on your run. There are so many ways to motivate yourself to get out there and run, you just have to find what works best for you! For me, I have several podcast that I only listen to when I run, so I have something to look forward to every time!
I hope this post encourages and helps you get out the door and on a run this winter! Anyone who runs knows that going on a run is one of the best things in the world, and no one wants to give that up just because its cold outside! I hope these tips are just as useful to you as they have been to me! Happy Running!
Please share this post and my blog with your friends and family to help everyone live a healthy life!
You can follow this blog via email, Google and social media!
Instagram- That_Vegan_Runner
Twitter- SpinachisGood
Pinterest- Hannah Plunkett
Tumblr- justrunningforfood
I post every Friday!
Stay healthy, happy and laughing!
Happy Holidays!
-Hannah
As the weather gets colder, the days get shorter and the holidays get closer, it can be harder and harder to find time or the desire to get outside and get moving! Not only is exercise important, but spending time outside everyday is wonderful for your physical and mental health! Ever since our treadmill broke ( after 7 years running strong) I have taken my running outside. During the fall it was glorious, with perfect weather and the colors changing every day! But, now that winter is very much here, it is harder to enjoy my runs! The temps. are sometimes in the 20's and often it is drizzling rain! So, what do I do? Did I quit running? Never! I simply learned to run in whatever conditions the day presented me with!
Tips for Running Outside in Winter Weather
#1 Wear Layers
My very first cold run wasn't super fun, but I did learn a few things from it! It is very important to wear thin layers on your run instead of one or two thick layers. That way, as you warm up, you can slowly peel away the layers and not get too cold too soon. If you are wearing two thick layers and you become warm, you have two options-either be too warm or too cold. With multiple thin layers, its easier to stay comfortable!
Depending on the weather, I usually wear a pair of running pants with some leggings underneath and some knee length socks. I wear a long-sleeved running shirt, a pullover and a light jacket and, if the weather is cold enough, a neck warmer, gloves and an ear warmer. I get cold easily, so this is just perfect for me, but you might not need as much or you might need more! The only way to find out is to experiment and find what works for you!
#2 Moisturize!
I cannot stress this enough! Being outside in the cold weather is very drying to your skin, and it can become very painful if you don't protect against it! On my first really cold runs this year, I had very chapped cheeks and cracked lips, which were both very painful! Now, I use a moisturizer on my face before and after my run and I apply chap stick several times before, during and after my run. If I am not wearing gloves, I apply the same lotion as my face to my hands to ensure they don't become chapped. We all want to have nice skin, lips and hands all year round, so taking care of them during the winter is a must-do!
#3 Plan Your Run
Running in the winter months(or anytime) takes a bit of planning. You have to take in account the temperatures, weather conditions and daylight hours. I am a morning runner, so I have to be aware of when the sun will rise, so that I am not running in complete darkness. If you run in the evenings, you need to know when the sun is going to set. You also need to know the weather conditions so that you aren't caught by rain, snow, ice or fog. Running in these conditions can be dangerous and its best to avoid them. Check the weather the day before you plan to run and at least can hour before you head out to run to make sure you are prepared! Knowing what the temperature will be for you run is important as well. It helps you know how to dress. Being aware of all these things helps you have a safer and more enjoyable run every time, all year long!
#4 Hydrate!
You might not realize it, but even if you are freezing, you can still be sweating. A lot of people tend to become dehydrated during exercises in the winter because they don't feel thirsty or warm. When you workout in the winter, whether you are running outside or working out inside, you are still loosing water through sweat and you still need to drink lots of water, even if you don't feel like it! Being dehydrated can lead to fatigue, dry skin, weight gain and headaches as well as a long list of other symptoms. Stay feeling great all winter long by making sure to drink plenty of water all day long, especially on days that you exercise!
#5 Stay Motivated!
When its cold and dreary outside, the last thing you probably want to do is go out for a run. I understand, I feel that way sometimes too, but it is so important that you just do it! Running, or any form of exercise is so beneficial for beating the winter blues and putting you in a good mood! No one feels like being festive when your gloomy or lethargic because of the weather. Getting outside and going for a run is the best way to cure that!
Make your runs fun! Challenge a friend, find a running buddy, or find a really great podcast to listen to on your run. There are so many ways to motivate yourself to get out there and run, you just have to find what works best for you! For me, I have several podcast that I only listen to when I run, so I have something to look forward to every time!
Please share this post and my blog with your friends and family to help everyone live a healthy life!
You can follow this blog via email, Google and social media!
Instagram- That_Vegan_Runner
Twitter- SpinachisGood
Pinterest- Hannah Plunkett
Tumblr- justrunningforfood
I post every Friday!
Stay healthy, happy and laughing!
Happy Holidays!
-Hannah
Working Out at the Gym
August 31, 2015
Before we moved, we never really went to a gym. We had a membership to one for a few months, but because it was so far away, we rarely went. So, I had never really worked out in a gym, up until recently, when we got a membership to the rec. center near us!
What I love about the rec. center is that its very family oriented, you don't have a bunch of gym-rats, and it is a ton cheaper than a normal gym! The equipment isn't high-tech, but its easy to use and it does the job! They have a range of equipment, from treadmills, stationary bikes and elliptical to weight machines, free weights and medicine balls. The only down side I have found, so far, is that you have to be 18 to use the free weights, but I am content with the weight machines right now!
Here are a few of my favorite things to do at the gym!
#1 The Treadmill
It might sound odd, but I love to run on the treadmill, but put me outside and I just don't enjoy it! I have worked myself up from a 13 minute mile to around 10 minutes to a mile. Not super fast, but that's not really my goal right now! I love to raise the incline up to really work my whole leg, put some pumping tunes on, and just GO!
#2 Leg Press
I could work my legs all day long, and using the leg press is one of my favorites! I usually start out at about 80 pounds and go up to 100-110 pounds at about 20 reps at each weight( if that makes since!). It is a really easy machine to use, and its really effective too!
#3 Inner/Outer Thigh Machine
This is another really effective machine that I love to use! I usually do around 100-110 pounds and around 40-50 reps, switching between outer and inner thighs. This works like crazy, and you feel it too! I like to do this right after cardio on leg day, so I can sit and get my heart rate down before going on to the rest of strength training.
What I love about the rec. center is that its very family oriented, you don't have a bunch of gym-rats, and it is a ton cheaper than a normal gym! The equipment isn't high-tech, but its easy to use and it does the job! They have a range of equipment, from treadmills, stationary bikes and elliptical to weight machines, free weights and medicine balls. The only down side I have found, so far, is that you have to be 18 to use the free weights, but I am content with the weight machines right now!
Here are a few of my favorite things to do at the gym!
#1 The Treadmill
It might sound odd, but I love to run on the treadmill, but put me outside and I just don't enjoy it! I have worked myself up from a 13 minute mile to around 10 minutes to a mile. Not super fast, but that's not really my goal right now! I love to raise the incline up to really work my whole leg, put some pumping tunes on, and just GO!
I could work my legs all day long, and using the leg press is one of my favorites! I usually start out at about 80 pounds and go up to 100-110 pounds at about 20 reps at each weight( if that makes since!). It is a really easy machine to use, and its really effective too!
#3 Inner/Outer Thigh Machine
This is another really effective machine that I love to use! I usually do around 100-110 pounds and around 40-50 reps, switching between outer and inner thighs. This works like crazy, and you feel it too! I like to do this right after cardio on leg day, so I can sit and get my heart rate down before going on to the rest of strength training.
Usual Workout Routine
I can't stress enough the importance of changing up your workout often so that you 'keep your body guessing'. Here is what a normal week of workouts looks like for me!
Monday: 40 minutes of Cardio( Treadmill, Elliptical, Stair Climber, Bike...) + 20-25 minutes of Arm work with the weight machines.
Tuesday: 40 minutes of Cardio( I never do the same machine twice in a row) + 20-25 minutes of Leg work.
Wednesday: 45-50 minutes of Cardio + 15-20 minutes of mixed Leg and Arm work. I usually pick one day a week to do an extra long cardio session.
Thursday: 40 minutes of Cardio + 20-25 minutes of Arm work
Friday: 40 minutes of Cardio+ 20-25 minutes of Leg work.
Saturday: We usually don't go to the gym on Saturday, so I like to take a walk and/or do a few at-home workouts.
Sunday: Rest Day!
I try not to do the same cardio type every workout. Also, we don't always go to the gym everyday, so I will do arms one time and the next time I go do legs, whether its the next day or not. If I am sore, I take that into account and only do what I can handle. Too little is better than too much!
Please note that this is a schedule
that works for me. It might not be the right thing for you. Listen to your body, know what it can and can't do, and don't do anything that will harm it!
So that's my take on working out at the gym. If you have a favorite exercise to do at the gym, or at home, please let me know! You can follow the blog via email, Google, Pinterest @ Hannah Plunkett, and on Twitter @ SpinachisGOOD.
Please share this post and my blog with a friend and family member to spread the love for healthy living!
New post every Monday and Friday!
Keep Healthy and SAFE!
H. Banana
Ready, Set, Sweat! - Workout
April 25, 2015
I haven't done a workout post in a little bit, so I thought I would do another one! I love sharing my workouts with others in the hopes that it will inspire and encourage them to workout. Before we get into it though, I want to point out that you should by no means do this workout if you are injured, un able for any reason, or just not physically fit. You need to listen to your body and do what is right for it!
Alright, so let's get ready to Sweat!
Round 1
20 Jumping Jacks
20 Squats
10 Push- Ups
10 Lunges (Per leg)
20 Jumping Jacks
Round 2
50 Sec. Plank
50 Mountain Climbers (25 per leg)
30 Crunches
20 Vertical Toe Touches
20 Sit -Ups
Round 3
30 Triceps Dips
30 Push -Ups
50 sec. Plank
20 Low Plank to High Plank
50 sec. Low Plank
Round 4
1 minute Jog in Place
30 Lunges (15 per leg)
30 Squat Jumps
50 Bunny Hops
45 Jumping Jacks
Cool Down
10 Push - Ups
50 sec. Downward Facing Dog
30 sec. Child's Pose
Just Breath and Slow Your Heart Rate Back Down to Normal.
Well, how did it go? What did you think? Let me know in the comments, via email (healthypinner@gmail.com) or on Twitter @ SpinachisGood. Also, please share this post and the blog with a friend and follow the blog here and on Pinterest @ Hannah Plunkett!
I hope you liked this post, even if you might have not felt that way during this workout! This workout is a full body workout as well as a great cardio session! Again, Please be careful when working out and take care of your body and over all health!
Keep healthy and Safe!
H. Banana
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