Monthly Archives: December 2014

Make Commitments, Not Resolutions in 2015

Resolutions.  They come around every new year and quite often crash and burn by the time February rolls in.  If this sounds like an annual process, don’t worry, you’re not alone. Getting fit is hard work that often includes scheduling challenges, battles with the weather and time away from family.  This is exactly why Team FitNice believes resolution is a dirty word and uses commitment instead.resolutions

A resolution is defined as “the act of resolving or determining upon an action, course of action, method, procedure, etc”.  A commitment is defined as “the act of committing, pledging or engaging oneself…a pledge or promise; obligation.”  The difference between two is clear.  Resolutions carry little emotional weight and a commitment asks for you to invest.

Succeeding in the new year is all about your mindset.  With resolutions so frequently failing, they often become self fulfilling prophecies that end without success.  A commitment, on the other hand, is something you’re willing to fight for.  Marriage, education, raising children, these are commitments, not resolutions.  Fitness and wellness are a lifestyle that can be difficult to start and stick with.  With resolutions requiring little emotional investment, it’s easy to see why getting off track is easy.  Make your commitment to health and stick with it using these four simple tips.

Start with small goals.  Running a marathon is a great way to get healthy.  It’s also a great way injure yourself and get frustrated.  Shedding 30 pounds is fantastic but it’s very hard, slow work.  No matter what your goal is, getting in over your head will lead to frustration and likely failure.  Baby steps like walking a mile or loosing 2 pounds are ways to keep accomplishment coming and help you succeed.  You can learn more about setting goals in the video series on FitNicePT’s YouTube Channel.

Have a plan.  Schedule time to work out.  Write down your grocery list and have the kids help with Sunday meal prep.  Life gets in the way of good intentions all the time.  Protect your commitment by throwing out junk food, finding a friend to take TRX class with and replace potential distractions with accountability to have success next year.

Try something new.  Had trouble sticking with a fitness routine in the past?  Try something different.  Take a spin class, try kayaking or power yoga.  By exploring different options you’re more likely to find something, or a variety of somethings, you really enjoy and look forward to participating in.  Make being healthy fun and it’s much easier to stay focused.

Stay positive and be proud.  Making a commitment is hard.  Be proud of every step you take in the right direction and don’t get bogged down when you miss a day or eat some french fries.  Focus on the successes you have and direct your attention to all of the good things you’re doing for your body.

A one hour workout is only 4% of your day, so skip the resolutions, kick off your year with a commitment to health and start to succeed in with Team FitNice’s Jogging in January Challenge.

Coach Meredith

4 Winter Workout Adjustments

Winter workout adjustments are a common challenge for all fitness enthusiasts, especially runners.  Facing less daylight and frigid temperatures, one positive is not having to worry about a potential heat stroke during a run and there’s always jumping on a treadmill to make the sun and weather a non-factor.  Here’s the thing about the treadmill: it is boring.  The scenery doesn’t change indoors and the never changing surface can pound your legs extra hard but instead of bailing out because weather prevents you from hitting the pavement, give one of these winter workout adjustments a try.

Find an office building, apartment building or stadium and start running stairs.  Sure to get your heart rate up, this winter workout adjustment will put your legs to work.  Steeper than most winter workout adjustmentshills, a staircase builds both power and strength.  Here are a few ways to get your heart pumping inside this winter.

Try taking a spin class.  Indoor cycling is a fast, intense workout for any level of runner.  This winter workout adjustment will help increase cardiovascular fitness while improving run-specific elements like cadence and leg strength.  This form of non-impact interval training is also a great way to recover from races or a hard treadmill session.

Team FitNice’s favorite snow bound cardio workout?  Rowing!  Rowing is a full body workout that will make your lungs, heart and muscles work hard.  This low-impact winter workout adjustment can strength the sore, increase hamstring flexibility and improve posture, all of which mean better running efficiency.  Like working on a spin bike or wearing proper shoes, the winter workout adjustmentsmost important part of any rowing workout is to make sure you’re using correct form.  Learn it here.

Finally, give jumping over a rope a try.  Jumping rope is a fantastic workout that will burns calories and tone the muscles in your legs.  Jumping rope can also be lower impact for ankles, knees and hips than jogging or running when performed correctly.  Proper jump roping form means staying up on your toes and allowing your joints do the shock absorbing job they’re meant to.  Jumping rope can help teach you to be light on your feet and is a great way to interval train.  Here are three good jump rope workout ideas.

If you’re used to listening to the sounds of nature, like passing cars or barking dogs, while you exercise, throw on your iPod or some headphones connected to the gym’s TVs to help keep you in the zone.  Winter is a great time to explore cross training options, so try lots of different things and figure out what works best for you!

For help with your winter workout adjustments or customized winter training schedule, email or fill out the form below!

Winter Running Safety Tips

Winter running brings with it many challenges.  There is less daylight, temperatures are lower and roads get slippery.  Each of these things can make a winter running schedule hard to stick with on its own, but when you put them together, it’s important to put some extra time into your pre-run safety routine.  Here are five tips to help you stay safe on the roads and trails this winter!

Be seen.  With daylight fading before most people get home from work, the evening run can become dangerous.  Since moving every run to the treadmill isn’t an option most runners are willing to take, it’s important to make sure you can be seen by motorists, cyclists and other runners when training in the dusk, semi-dark and moonlight.  Leave black and other dark colored clothing in the drawer while opting for light colors and reflective stripes.  Safety vests are a great piece of winter running wear and it’s hard to go wrong with a headlamp.

winter running

ASICS Lite-Tech Vest Safety

Roads and trails can get slippery in a hurry during the winter.  One way to ensure your run ends well is to stay close to your start point.  Rather than running point to point, try making multiple trips around a predetermined loop.  This will help you be familiar with the surfaces and potential danger spots you’ll pass and also keep you close to a warm place.

Even if you’ve chosen to run a few laps around the same loop, conditions can change quickly.  It order to prevent a slip or spill, slow down.  Shortening your stride and easing your pace give you more stability and time to react the changes in surfaces.

Dress appropriately.  Remember that you’ll warm up as your run goes on and to dress like it’s 20 degrees warmer out there than it actually is.  Everyone has personal body temperature preferences but a good rule of thumb is to add one layer for every ten degrees below freezing.  Always wear a hat or ear warmer and mittens or gloves, when it’s really cold, consider a scarf, too.  Protect bare skin with lotions and consider the shoes you wear.  If there’s snow on the ground, you might want a trail or waterproof shoe.

Warm up and watch the wind.  Warm up before you go outside with dynamic stretching or a few minutes of jump rope.  The cold doesn’t seem as bad when your blood’s moving but not enough to make you break a sweat.  Doing a warm up also gives you time to look outside and see which way the wind is blowing.  You’ll want to start out heading into it.  The cold air that comes with the wind can be even worse when you’re sweaty and having it at your back can help push you home.

Use these tips to help you stay safe during all of your winter running experiences.