Written by travel blogger Tiffany Ammerman
Athletes around the world have become all-too familiar with the struggles of trying to maintain a healthy lifestyle and exercise regimen while gyms have been temporarily closed worldwide during the COVID-19 pandemic. Sharing our quarantine experiences and struggles with our fitness friends has become a major way for us to connect and stay motivated in a time of social distancing.
But what has quarantine been like for professional athletes?
We interviewed four FITAID athletes—Kelsey Kiel, Jacob Heppner, Neal Maddox and Jackie Perez—to get their take on how they’ve been not only staying fit but also what key learnings they may be taking away from their time in quarantine so far. Here's what they had to say!
QUESTION 1
FITAID: Isolation coupled with a massive change in our normal day-to-day life can be tough for everyone. What obstacles have you experienced and overcome during quarantine?
Kelsey Kiel: I think one of the biggest things people (including myself) weren't used to when we started this whole quarantine is the "being alone with yourself" thing. I always thought I was independent (I still think that), but being separated from normal life and interactions, you really have to be okay with sitting with yourself (all the thoughts and feelings that come with that). It was a tough thing for me at first, but I've really embraced FEELING and THINKING and BEING. Which is a bit abstract, but I think it's helped me grow.
Jackie Perez: Quarantine has forced me to really take a look at what I rely on for happiness. Total isolation has shown me that I rely on others and events to make me happy or motivate me. I have overcome this by trying to focus on the things that bring joy to me. The things that if they were taken away, they wouldn't take my joy. I've started doing things I would never stop and take the time to do like read and go on walks or journal. Things that don't require much but truly make me happy.
QUESTION 2
FITAID: As many of our local CrossFit boxes have been closed, what are some ways that you've been keeping fit during quarantine? What is the most unique thing you've done so far for fitness?
Jackie Perez: I created a Running Club because I found myself very unmotivated to workout. It was a huge success and had over 500 people sign up. I thrive on community so I created one where we all pushed each other and kept each other accountable. Nothing replaces the community vibe of being at the gym, but we must adapt to the current situation instead of letting it control us.
Neal Maddox: I tend to go for bike rides a lot. I put together a home gym so I am able to train still.
QUESTION 3
FITAID: Staying positive and tuning in to our emotions have been very important lately. How have you been staying present, positive and connected?
Jacob Heppner: For those of you that know me you know I'm already a super positive and connected person! One thing I recently did during the quarantine period was to start Fitness Related Awesome News (FRAN) which shares positive and uplifting news from around the globe in the fitness space!
Kelsey Kiel: I've been doing a lot of self work and reading and writing. It's also been helpful to have people around me (not necessarily physically, haha) who have been there—FaceTiming, phone calling, and connecting that way. My dog also helps me stay positive because he's so dang cute.
QUESTION 4
FITAID: Describe how you've been focusing on nutritional wellness during this time. What have been some of your favorite healthy dishes you've made during quarantine?
Kelsey Kiel: I track my macros regularly, and I recognized after a few weeks that nutrition and food is something I can control, so it actually helped me feel a sense of normalcy to continue to count and track my macros and eat the normal, healthy and tasty things I normally would.
Jacob Heppner: I've actually spent a lot of time focusing on my nutritional wellness and realized that so many others need that help and need accountability! So I recently started "Functional Eating" which is a nutrition company with a 1-on-1 coach, the same coaches I use for my diet and nutrition for competing at the Games. Our main focus is giving every person that accountability and relationship instead of just a plain ol' diet template that doesn't keep you accountable!
QUESTION 5
FITAID: What advice do you have for other athletes during quarantine? What have you personally taken away from this experience?
Neal Maddox: Advice I could give is this: get off social media and pick up a book. I have been basically going back to school and gathering as much knowledge as possible. The reason is because I want to come out of this pandemic a better person and great coach for my clients.
Jackie Perez: The best advice I can give is to only focus on what you can control. See opportunity in the situation that will help you grow. It's a great time to get back to the fundamentals and make them bullet proof. We won't have this kind of time to rebuild from square one again so focus on the basics and get really good at them so when things go back to normal, we can continue to build.
C O N C L U S I O N
This experience has shown me just how important it is to control our thoughts. This can either be the biggest tragedy we have had to deal with or an opportunity for growth in areas of our lives we have ignored because we were too busy.
As Jackie Perez mentioned in her interview, “Nothing replaces the community vibe of being at the gym, but we must adapt to the current situation instead of letting it control us.”
While it can be easy to lament the temporary closing of your local gym, remember that everyone—even professional athletes—are going through the same experience, and with that knowledge we can move forward together towards a positive and healthy future.
All images are the property of respective athlete and FITAID, all rights reserved.
About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.
> > > Stay well.
Written by travel blogger Tiffany Ammerman
Is social distancing putting a cramp in your fitness regimen?
Are you finding it difficult or frustrating to get a sweat session in without access to your normal workout equipment? With so many of us now finding ourselves doing nearly everything from home, we’re longing for the days when attending a HIIT, yoga, CrossFit, dance or spin class was the norm in our daily routine.
Photos of epic and creative home/garage gyms are popping up everywhere, as we adjust to our new-found quarantine lifestyle. To help you stay fit during SIP, we've curated a list of five different types of fun and effective workouts that will get you sweating with little (or no) equipment. Bonus: if you’re missing your workout buddies, you can easily do these circuits over Zoom/FaceTimeⓇ with a friend.
Grab your water bottle, some tunes, a virtual friend, and get ready for some simple at-home workouts that will get both your heart rate and mood boosted!
HIIT (high-intensity interval training) has become popular among those who are looking for a heart-pumping workout often using just your bodyweight combined with high reps.
Check out this HIIT workout you can try at home, repeat the circuit 3-4 times:
20 Speed Skaters
10 Air Squats
10 Squat Jumps
30 Mountain Climbers
10 Sit-Ups
10 Seated Ab Tucks
10 Push-Ups
10 Burpees
10 Pulse Lunges (per leg)
10 Glute Bridges
Max. Plank Hold
HIIT workout courtesy of @healthy_bree
There are many subsets of yoga, from hot yoga to Bikram to Ashtanga Vinyasa and more! Some yoga flows can be meditative, slow and peaceful while others will send your heart rate soaring or have you completely inverted.
Check out these sans-equipment home yoga sequences. Repeat each exercise for 15 reps, complete 3-4 rounds:
Downward Dog to Upward Dog
Knee Hover to Downward Dog
Knee Hover + knee-to-shoulder taps
Handstand Tuck Jump
Hand Plank to Forearm Plank (with alternating knee hovers)
Yoga workout courtesy of @fitveganyogi
Cardio is typically defined as any sort of workout that increases your heart rate. Whether that is running, climbing stairs, swimming or high-volume body movements, it is guaranteed to spike your heart rate and get you sweating.
Check out this spicy at-home cardio circuit, try repeating the circuit 4-5 times:
1:00 Skaters
0:15 Run, turnaround, then 0:15 Run back
1:00 Squat Jumps
0:30 Run, turnaround, then 0:30 Run back
1:00 Burpees
0:45 Run, turnaround, then 0:45 Run back
1:00 Jumping Jacks
Cardio workout courtesy of @gomadtfitnesstoledo
Workouts incorporating various dance movements have become a fitness trend that has cultivated a huge following. From barre to ballroom dancing to Buti yoga, there are many dance-infused fitness routines for you to explore, even from home.
Give this at-home dance circuit a go, repeat 3-4 times:
10 Passé Jump Step Touch
10 Squat Jump Twist
10 Tricep Tap Clap Plank
10 Plank Jack Knee Crunch
Dance workout courtesy of @sequinjillian and @carbon38
If you’re wanting to get some strength training in but don’t have any dumbbells or barbells on hand, we’ve got you covered. During this time, getting creative is key! Please feel free to adjust the movements for whatever equipment you have, and always be safe.*
Here’s an upper-body strength circuit that uses items you can easily find lying around your home! Aim for quality reps and complete the circuit 2 times:
5 Single-Arm Shoulder Lifts with a weighted/full backpack (5x per side)
5 Single-Arm Fly with a weighted/full backpack (5x per side)
5 Shoulder Lifts with a heavy box/bag
0:30 Overhead Hold with a heavy box/bag
5 Arm Raises with a heavy box/bag
5 Single-Shoulder Press with a milk jug/bottle (5x per side)
5 Around-the-Worlds with a broom handle/stick
5 Tricep Extensions with a milk jug/bottle
Strength workout courtesy of @dina_homeworkouts
C O N C L U S I O N
Hopefully, these at-home workouts will help get you motivated and moving. But, like all things during this time, please don’t let failure or missed workouts become a point of shame—remember that your mental health is equally important right now. So if you find yourself getting more frustrated than fit, just give yourself a break for the day, go for a walk, then get back to it tomorrow. Utilize this unique time to explore different types of workouts and just have fun moving your body today!
*Please always consult a physician before starting any exercise regimen.
Photos courtesy of: @healthy_bree and @meganashleyfitness
About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.
> > > Stay well.
Written by travel blogger Tiffany Ammerman
Staying motivated to continue on your fitness journey during a shelter in place order can be difficult, especially if you’ve been doing the same body weight exercises in your living room for the past four weeks. Staying active can not only give your immune system a boost but it can also provide an emotional lift during a time when our day-to-day life has changed dramatically.
If you’re looking for some ideas to help amp up your fitness motivation, check out these helpful tips:
♦ Create a Schedule For Yourself
Having a structured day and a dedicated schedule can help you feel more productive, focused and willing to take on some fitness. Knowing that you have carved out some time in your day for your workout not only gives you a mental and emotional break, but it can also help you to feel reinvigorated for future workout sessions.
♦ Participate in Weekly Fitness Challenges
There are so many CrossFit boxes, Jiu-Jitsu schools and yoga studios on social media who are offering up their services free of charge to help get people moving. Look up some fun fitness related challenges that’ll get you logging some miles or videoing your daily burpees. Posting your progress on social media so your friends can virtually participate along with you or cheer you on can help you to feel encouraged to continue.
♦ Commit to the Mindset
It can be easy to be in the doldrums right now, but if you’re wanting to amp up your motivation, commit to the mindset that you’re going to get moving and get going. Being your own biggest cheerleader right now is so important for mental health. Sometimes just pledging to the process can be enough to make you feel inspired to get moving again. That also includes committing to a realistic and healthy fitness schedule that is right for you.
♦ Find a Workout Buddy
Whether it’s your dog, your partner or your friend over video chat, having someone else who is relying on you can give you the extra push to get out and get going. It might require a little extra planning and creativity, but working out with a friend can really make you feel connected and inspired to continue your training. Don’t leave them hanging!
♦ Try New Things
If you’re normally into HIIT workouts or prefer a slower paced yoga routine, now is the time to experiment with different types of fitness! It can be easy for our preferred workout to become deeply ingrained in our day to day routine pre-quarantine. Now that our schedule has been shaken up and you might not be feeling the same motivation without your gym buddies, try to use this time to find fun, new hobbies you might not have given yourself the chance to explore previously.
♦ Take Rest Days
It may seem counterintuitive, but giving yourself some time to rest and recover can give you more motivation for future fitness and less burn out. You’ll feel ready to tackle your next vinyasa flow with vigor and energy! Maintaining rest days or active recovery days can give structure to your workout schedule as well as providing a physical and mental health balance in our lives.
C O N C L U S I O N
Keep in mind that this isn’t a normal moment in any of our lives and it’s important to be kind to yourself during your training periods in quarantine. This isn’t a time to compare your fitness to others but rather an opportunity to explore, get creative and enjoy your own, personal workout journey. So, find some cool fitness challenges and call your favorite workout buddy over video chat and get moving!
All images courtesy of: @j_straty
About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.
> > > Stay well.
February 20-23, 2020
What a weekend!
While athletes crushed WODs in the Miami sunshine & rain, the FITAID booth sampled over 3,000 cans of our LOW-CAL and ZERO SUGAR workout Recovery Blends—FITAID, FITAID ZERO SUGAR, FITAID RX & FITAID RX ZERO SUGAR—as well as the new balancing LIFEAID HEMP Blend.
Meet & Greets over the weekend included top athletes & influencers: Kelsey Kiel, Kenzie Riley, Hannah Eden, Cassidy Lance & Luke Parker
Pictured on podium, left to right: Sara Sigmundsdottir (2nd), Tia-Clair Toomey (1st), Kari Pearce (3rd)
CONGRATULATIONS to FITAID athlete Sara Sigmundsdottir on her 2nd-place finish at WZA 2020, crushing all the events over the weekend!
THANKS to everyone who came out and helped make WZA 2020 a success! We're already looking forward to seeing you next year.
—Your FITAID Team
> > > Live well.
Source: PGA Tour video | April 2019
After being diagnosed with chronic fatigue in 2015, GOLFERAID athlete Scott Stallings changed his lifestyle. With two top-10s and a third-place finish in the 2019 AT&T Pebble Beach Pro-Am, Stallings is looking to earn his fourth career victory at the Valero Texas Open.
"The only time I really truly felt good is when I worked out. So when I was training and stuff, I felt great. It just kinda became a routine. It wasn't a matter of if and when I was gonna do it, it was just a matter of what time of day."
—Scott Stallings
Santa Cruz, CA—Jan. 27, 2020
The Jug Method
Recently launched, just in time to help all of us reach our goal of getting in the best shape of our life in 2020, the new Jug Method is already sweeping the nation! Droves of fitness fanatics from all skill levels are flocking to replace expensive home gym equipment with simple water jugs.
Founder and creator of the Jug Method, Neal Maddox is an eight-time CrossFit® Games athlete, elite coach & fitness guru who partnered with FITAID to share his revolutionary new fitness program with the masses.
"Whether you’re an elite athlete or just trying to get fit, the Jug Method is perfect for you! Ditch those expensive plates and barbells, join the Jug Arms movement today," says Maddox with confidence.
Dip 'n' Sip, baby!
The unconventional program encourages members to "Dip 'n' Sip your way to improved strength with the Jug Method," promising to get you lean, mean and green in record time.
There are already dozens of testimonials touting the benefits of Maddox’s program: “I’m cancelling all of my gym memberships and sticking to the Jug Method,” says one satisfied convert.
Just Jugs
Convenient and inexpensive, almost any kind of plastic jug (which you can adjust to desired weight by simply adding or removing liquid) can be purchased for less than a couple bucks at most any local retailer and put to use immediately with the Jug Method’s powerful, explosive movements.
Maddox is helping millions kick excuses to the curb by making fitness affordable and convenient, accessible from the convenience of your own couch.
Join the Movement
To learn more about the program or experience the power of the Jug Method for yourself, visit JugArms.com today, and let the Jug Method take your fitness to the next level. Show off your jug arms in a Jug Method T-shirt, now available online in vibrant white. And don't forget to fuel your jugs with FITAID, the #1 Post-Workout Recovery Drink in America.
When you’re working out, having the right playlist changes everything, especially if you have the perfect headphones! Working out with music is a great source for motivation and has been shown to boost performance. Read on to see the benefits of listening to music while exercising, how the right headphones make an impact and which songs to add to your workout playlist to get the beats going and your heart pumping.
THE BENEFITS OF LISTENING TO MUSIC WHILE WORKING OUT
Whether you’re just getting in to the workout world or are a pro athlete, adding music to your exercise regimen can be extremely beneficial, from finding motivation and pushing through difficult exercises to getting you in the zone and helping you keep pace. Music helps provide a distraction from pain or difficulty while working out and can help make the experience more fun. Working out to music can boost your performance, and depending on the activity, the best exercise music is between 120-140 BPM. The main benefits of using a playlist for working out are:
- Creates a good kind of distraction
- Increases your effort
- Puts you “in the zone”
|
- Provides a good beat to keep pace
- Elevates your mood
- Makes you want to move
|
FINDING THE RIGHT WORKOUT HEADPHONES
When it comes to your workout, nothing should get in your way. It’s important to find the right headphones for working out that fit your needs. Comfort and functions are main priorities, and of course it doesn’t hurt to have some style thrown in there as well. From wireless headphones that offer rich sound and comfort to true wireless earbuds that keep your gym bag light and allow you to focus on both your music and surroundings, there are plenty of options available.
WIRELESS HEADPHONES
With an adjustable headband, premium sound, and sweatproof construction, the right wireless sport headphones should do the audio heavy lifting when you’re lifting at the gym. Find a pair or workout headphones that stay put even when you’re hitting the gym hard. When you’re working out, you don’t want to worry about an uncomfortable fit or headphones falling off, so look for an adjustable head strap and memory foam ear cushions.
BackBeat FIT 6100 Wireless Sport Headphones | BackBeat FIT 500 Wireless Sport Headphones
WIRELESS EARBUDS
It’s important to find workout earbuds designed to stay in place during even your most rigorous training sessions. When buying wireless workout earbuds, look for a sweatproof and water-resistant design that doesn’t get in your way. Wireless earbuds are compact and stylish options that have the added security of a neck cord. This design is perfect for runners or anyone on the go and are designed to hear your workout playlist with clarity while being aware of other surroundings.
BackBeat FIT 2100 Wireless Sport Earbuds | BackBeat FIT 350 Wireless Sport Earbuds | BackBeat FIT 300 Wireless Sport Earbuds
TRUE WIRELESS EARBUDS
Don’t let cords hold you back. True wireless earbuds are designed to deliver a freeing and reliable listening experience in and outside the gym. This style is the most compact design with no cords, so invest in earbuds that are equipped with soft, flexible yet super-secure earloops in an ultra-lightweight design that will stay put during your toughest workouts. Bonus points if they are sweat-proof and waterproof to add that extra durability needed in workout earbuds.
BackBeat FIT 3200 True Wireless Sport Earbuds | BackBeat FIT 3150 True Wireless Sport Earbuds | BackBeat FIT 3100 True Wireless Sport Earbuds
- Side To Side – Ariana Grande, Nicki Minaj
- Around the World (La La La La La) – ATC
- Sail – AWOLNATION
- Run The World (Girls) – Beyoncé
- The Distance – Cake
- I Like It – Cardi B, Bad Bunny, J Balvin
- Everytime We Touch – Cascada
- Girls Just Want To Have Fun – Cyndi Lauper
- One More Time – Daft Punk
- Titanium – David Guetta and Sia
- When A Fire Starts To Burn – Disclosure
- Turn Down for What – DJ Snake, Lil John
- X Gon’ Give It To Ya – DMX
- Burn – Ellie Goulding
- Lose Yourself – Eminem
- Call On Me – Eric Prydz
- Love On Me – Galantis, Hook N Sling
- I Will Survive – Gloria Gaynor
- Welcome To The Jungle – Guns N’ Roses
- Thunder – Imagine Dragons
- Where Are Ü Now – Justin Bieber, Diplo, Skrillex
- SexyBack – Justin Timberlake, Timbaland
- Stronger – Kanye West
- Tik Tok – Ke$ha
- HUMBLE. – Kendrick Lamar
|
- Pursuit of Happiness – Kid Cudi, MGMT, Ratatat
- The Edge of Glory – Lady GaGa
- Fitness – Lizzo
- Sexy and I Know It – LMFAO
- Animals – Martin Garrix
- Can’t Touch This – MC Hammer
- Enter Sandman – Metallica
- Beat It – Michael Jackson
- Lose Control – Missy Elliott, Ciara, Fatman Scoop
- Pound The Alarm – Nicki Minaj
- Here It Goes Again – OK Go
- Hay Ya! – OutKast
- Last Resort – Papa Roach
- Another One Bites the Dust – Queen
- Don’t Stop the Music – Rihanna
- Push It – Salt-N-Pepa
- Temperature – Sean Paul
- Electricity – Silk City, Dua Lipa, Diplo, Mark Ronson
- Eye of the Tiger – Survivor
- Shake It Off – Taylor Swift
- Stayin’ Alive – The Bee Gees
- Imma Be – The Black Eyed Peas
- Seven Nation Army – The White Stripes
- Headstrong – Trapt
- The Middle – Zedd, Maren Morris, Grey
|
Working out can be made more enjoyable and effective with the right workout playlist and some high-quality sports headphones. Use the playlist above as a baseline to create your best workout playlist and get that BPM going – for both your heart and your music. Not only will you have more fun, but you’ll see your performance improve as well!
© All rights reserved. | Original photography and article from blogs.Poly.com
> > > Live well.
Written by travel blogger Tiffany Ammerman | All images courtesy of @cf_kat
While the holidays can be a fun and busy time of year, there are definitely times where you find yourself looking at your schedule wondering how it’s possible that you’re going to squeeze everything in! From visiting family to wrapping gifts and preparing food, it can be a little overwhelming at times. While this time of year can be focused on giving to others, it’s important to remember to give back to yourself as well with these 5 tips for combating holiday stress.
1. Work It Out
Working out can help to relieve stress by releasing endorphins and giving you a singular focus. By spending an hour or two in the local CrossFit box or pounding it out on the treadmill at home, carving out some time to focus on yourself and your goals can be a much needed respite during the rushing around of the holiday season.
2. Grab a Coffee, a Book and Your Dog
Taking some time for yourself to read, play with your dog or just have a coffee alone can do wonders for your mental health. Spending time with our pets can help to relieve stress when we’re trying to tackle that to-do list. The holidays can be a very overwhelming time with all the parties, dinners and tasks that need to be done! Take some time to refocus & recenter yourself so you can jump back into the festivities fully rejuvenated. Bonus tip: adding in a CBD supplement could also help to relieve anxiety, depression & any joint pain from your workouts. A win/win!
3. Make a To-Do List
Making a list of items that need to get done can help you to feel more organized and together when its out of your head and down on paper! With the most pressing items listed first, that will help you to make sure everything gets done when it needs to get done and you don’t feel rushed or pressured. Another useful tool is to understand that not everything has to get done in one day. Next to your tasks, write down what day they need to be done and what day you want to get them done. No time for it today? Try to get it done tomorrow. Be kind to yourself during this stressful time.
4. Focus In On The Positives
While it can be easy to get bogged down in what didn’t work out correctly or that frustrating relative, try to turn your mind to the positives. Getting to spend time with family can be stressful but focusing on the reasons why we love and appreciate our family and friends can help to realign your mind to a more positive space. Write down some positive affirmations or positive things that happened that day rather than dwelling on the cookies that didn’t turn out or the gift that still hasn’t been delivered.
5. Ask For Help
Whether it’s asking your partner to pick up the gift from the shops or asking your friend to be a sounding board, it’s always okay to ask for help. There is no need to spread yourself so thin so you eventually crack! Ask for backup and you’ll be sure to get it.
CONCLUSION
Keep in mind that while the holidays can be heaped in stress, it’s ultimately about spending quality time with the people that you love. Try not to stress about the changes in plans, unexpected guests or burnt cookies! It may seem like a lot at the moment but allowing yourself to have the space to step back and decompress can mean so much for your mental health and happiness during this holiday season.
All images courtesy of @cf_kat
About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.
> > > Live well.
Written by travel blogger Tiffany Ammerman | All images courtesy of @marissareeds
We all love a good hike when the weather is warm and everything is blooming but it takes a real die-hard hiker to strike out when the snow is blowing and the temps are dipping. There is nothing like stepping out into an abundance of flurries and some beautiful winter scenery but not being prepared can definitely ruin the experience. If you’re a first time winter hiker, take these tips with you on your next cold weather adventure:
1. Layers, Layers and More Layers
Dressing in layers is key for a comfortable winter hike. Typically you’ll warm up quite quickly but start off quite cold. Being able to have control over your wardrobe will make the hike more comfortable as you’re able to take off a hat or put on some gloves. Taking a lunch break during your hike can cool your body down quite quickly so be sure to throw on your outer layer to keep your core warm. Having a Merino wool base layer offers a lot of versatility in that they stay warm in cold temperatures but it offers breathability once you get warmed up.
2. Have a Camp Layer
While not super vital, it can just be nice to have something special that you wear only when you make it to camp. Similar to throwing on some camp shoes, there is just something nice in being able to peel off the clothes that you wear while you were trekking and putting on something warm and new. Keeping a favorite hoodie or sweatshirt buried deep in your bag that you can throw on when you’re done for the day will warm you up mentally and spiritually as well as physically.
3. Keep Items in Your Possibles Pouch or Hip Belt
If you’re an experienced hiker, you know that there are definitely things that you’ll need along the way that often times people don’t think to bring. Keeping things like aspirin, vaseline, sunscreen (you can get sunburned in the winter!), lip balm, tissues, etc. are very important in making your hike a more productive and positive experience. If you have a hip belt, keeping these items tucked away to where they are easily accessible is best so that they you don’t have to stop and dig them out of your pack. However, if you don’t have pockets on your hip belt, keeping a small waterproof bag in the top portion of your pack with your “possibles” can help to make your hike more comfortable in the long run.
4. Stay Hydrated
Even though you might not feel like it, your body is still sweating and exerting energy under all of those layers and sometimes we forget to keep hydrating. Keep drinking water and you’ll feel more energized to keep going on your hike! You’ll also feel more clear headed and alert. Becoming dehydrated can cause cramping or could cause hikers to become confused. It’s easier to feel the typical signs of thirst when your body is warm and sweating, but the first sign of dehydration is thirst. Take care of your body before it starts sending you distress signals.
5. Communication Is Key
As with all hiking, make sure someone knows where you are and when you plan to return. Especially when it comes to winter hiking, it is very important to communicate to someone back at home. Whether you’re going on a day hike for a few hours or a multi day out-and-back, let someone know.
C O N C L U S I O N
Winter hiking can be a fantastic and rewarding experience that can lead to longer and more technical hikes in the future. Be sure you’re prepared before you go and it’ll be sure to be a more comfortable and exhilarating adventure!
All images courtesy of @marissareeds
About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.
> > > Live well.
Original article on Wanderlust.com by Mari Krueger | Presented by LIFEAID Beverage Co.
Our bodies need to recover between workouts in order to maximize the benefit. Loaded with nutrients, LIFEAID’s Recovery beverage hits the spot.
We have workouts tailored to our goals. We have meals fine-tuned for maximum nutrition. We know how important sleep is (and sometimes we even log the recommended hours!). But taking time to rest—where is that in our weekly health goals? In a go-go-go world hyper-focused on drive and results, it’s no surprise the importance of rest and recovery can be relegated to the backseat. Yet scheduling recovery days is vital to all aspects of health, both mental and physical. Adequate rest can help increase strength and stamina to take your fitness to the next level.
Rest can be augmented with supplements and recovery aids, like our favorite post-workout beverage, the Recovery drink FITAID from our friends at LIFEAID. It’s got all the amino acids and nutrients that our body craves after the gym, an intense flow, or a heart-pumping hike. But just why should we consider rest and recovery just as important as the workout itself? Read on.
Why is rest so important?
There’s a tendency with fitness to go overboard—since a little makes such a positive difference, then a lot must be even better right? Not quite! Counter-intuitively, too much exercise can actually detract from your fitness goals by causing fatigue and sub-par performance, decreasing immunity and appetite, wrecking natural sleep cycles, and in some cases, affecting hormones and fertility. When our bodies are exposed to the stress of intense exercise or over-training, they become susceptible to exhaustion, stress-fractures, strains, pain—over time, even arthritis.
Muscles need time to repair from one training session before they’re again ready to perform optimally. More than that, bones do, too. Too much intense exercise without recovery causes chronic inflammation that can inhibit new bone growth. And while everyone knows exercising within a couple hours of bedtime can make it harder to fall asleep, pushing your routine too hard for too many days without a rest day can flood your body with stress hormones that make it harder to fall asleep, and adversely affect sleep quality when finally sleeping.
How much exercise is good?
Most experts recommend two and a half hours of moderate cardio exercise each week. That looks like a half-hour of exercise five days a week, or three days a week for longer, more difficult workout sessions. Most muscle groups need at least 48 hours of rest to recover, so alternating leg day and a core workout is the way to go. Age, fitness level, and other health factors are important in determining what’s right for you, and any concerns should be discussed with a doctor.
What else does my body need for rest?
Sleep, is of course one of the most important aspects of rest. Getting adequate rest regulates growth hormones that are necessary for recovery. Experts recommend eight hours a night. Less than that denies your body the ability to repair all the little damages it sustains in daily workouts. Hydration is also crucial to rebuild the connective tissues, muscles and nerves, along with a balanced, healthful diet. That might include supplements that help your body heal stronger. Turmeric is a well-known natural anti-inflammatory, while magnesium and B-complex vitamins can increase energy and immunity. Cayenne can reduce muscle pain, and vitamin C, a powerful antioxidant, can inhibit histamines and increase immune function.
Rest can also include physical activity—yes, really!—just not at the same high intensity of heavy workouts. Rest days should skip heavy lifting and sprints in favor of walking, an easy jog, or gentle yoga—anything that slightly increases heart rate without leaving you breathless. Bonus for choosing rest exercises that hone mental restoration! Spend time stretching, using a foam roller, or soaking in a hot tub—all ways to aid muscle relaxation and repair.
Some people worry that taking a day off may sidetrack their fitness goals, but experts agree that’s not the case. Rest can help the mind refocus and come back to those goals with greater motivation and drive at the next scheduled session. In fact, most people could skip workouts for about two weeks with minimal effects, as long as the time off is spent engaged in moderate activity and health overall. The bottom line? Hit that snooze button guilt-free a couple days a week. Your body will actually thank you.
To assist you with getting better rest, considering trying sleep drinks that can provide you with the vitamins and nutrients your body needs for a full and restful night of recovery.
