A Woman’s Guide To Staying Fit In the Wintertime

Seasonal Affective Disorder or S.A.D. is real and it is not fun. Here are some tips to keep you feeling healthy and happy this winter season.  

Since it is often hard to get into a good gym-going routine, once this happens, we don’t want to break it up.  However, some such events do break up this healthy relationship throughout the year such as colds, holidays, business travel and the Giants winning the World Series.  Here are some ideas on how to stay in shape during such occurrences.  

Colds

I wouldn’t recommend exercising while you are contagious or working out too hard while you are getting sick. Dehydration will put you over the top, disallowing the immune system to combat the cold.  Stay hydrated and sleep as much as you can to avoid physically getting the cold.  If you do get sick, rest as much as you can.  After the cold is on its way out or if it is not too bad, do some cardiovascular training to get the blood pumping such as the elliptical, moderate biking and light strength training. When you are feeling better, hit the gym to jump back into a normal routine of frequenting the gym or working out four to five times a week. 

Holidays

Since Thanksgiving is behind us, lets focus on the holiday parties and meals.  I always make sure that I eat a healthy, substantial meal before I go to a holiday party or any party at all. Do not count on the possibility of healthy foods being at a party.  Carrots and celery are not going to fill you up. Never rely on others to eat healthy. If there are sweets at the party only sample what you really want. Try not to eat more sweets than half the size of your palm and don’t hang out near the m&m’s bowl.  On the day of the holiday meal, eat breakfast and or lunch before the meal (depending on the time of the event) so that you don’t load up on heavy hors d'oeuvres upon arrival. Do load your plate up with veggies and try to keep the meats and carbohydrates to a minimum as they will probably be heavy and starchy.  

Travel

Before getting on an airplane try to get a workout in so that you will not be too stiff from the flight.  Try not to consume alcohol on the plane. Alcohol at a high altitude coupled with long hours of sitting have a bloating and dehydrating effect. Together they will make you feel even more groggy upon touching down.  If you are staying at a hotel, take advantage of the gym! Running is also a wonderful way to see a new city.  Try to start off your workday with this 45 minute workout to increase your energy and have a more productive day. 

1. Warm-up on the treadmill or elliptical 20 minutes
2. Squats 15 repetitions
3. Forward Lunges 16-20 reps (Form Tip: two 90 degree angles with your legs and pushing through your heels)  
4. Crunches on mat 15 reps (Form Tip: squeeze your abs until you feel a burn. Stop if you feel your back)
5. Plank on elbows 30 seconds
6. Side Plank on elbow 30 seconds each side 
7. Gluteus Squeeze (on back on mat, squeeze gluts up into a bridge) 15 repetitions
8. Shoulder Press with 8-10 pound dumbbells 10-15 reps
9. Tricep Dips on a bench 10-15 reps
10. Bicep Curls 10-15 reps 8-12 pound dumbbells
11. Repeat exercises 2-10 if time permitting
12. Cool down with stretching

If you have any questions, you can email me at mindy.hyman@gmail.com

“Feeling healthy and feeling good about yourself is not a luxury - it's an absolute necessity.” - Anonymous