Out in the Cold
How to keep up with your workouts when the temperature goes down.
 
With the arrival of cold weather it becomes a lot easier to hide behind the layers of clothing we're all wearing. “That's not me,” you say. “It's just my bulky jacket.”
 
To help you out, I've listed 10 things you can do in spite of the winter weather. Get the whole family involved and have a blast!
 
1. Snow shoveling - For once, keep the snowplow in the garage or stop making the kids do it by themselves. Get out there and grab a shovel. This is an unbelievable total-body workout. You're exercising your legs, core, upper body, everything! Just be sure to avoid rounding your back, and watch for stray snowballs. But if they do come, ditch the shovel and have a …
 
2. Snowball fight! - This is a great workout. You're squatting, bending, running, rotating and throwing, not to mention diving for cover. You get to exercise with your kids, your spouse and your friends, and you'll remember the day forever.
 
3. Snow sprints - Pick a spot five to 10 yards away-say that red car buried in the snow-and race to it. This is obviously more fun when involving another person and a friendly wager. You might want to set up shuttle runs with five markers of increasing distance. Sprint to the first then return to your starting point, and immediately race off to the next marker until you've completed all five. Do this and I promise you'll sleep like a baby that night.
 
4. Build a snowman - The bigger the snowman, the better your workout. Do this once a day, and before you know it you'll have a basketball team on your lawn. Build an army of snowmen and really freak out your neighbors.
 
5. Ice skating - Unless you've played hockey, this won't be the most graceful thing to watch, though it will provide hours of entertainment for your loved ones. But the more inefficiently you do something, the more energy (i.e. calories) it requires than if the task came easily to you, which it eventually will.
 
6. Snow tag - The snow makes chasing others down very challenging. Your kids will just think they're playing, but you can smile, knowing you just tricked them into a full-blown workout. Just don't let them catch you!
 
7. Build an igloo - After all the fun you've had outside, you might be considering taking up a second residence. You can buy the rectangular igloo-maker blocks or use Tupperware or anything from the house to create your new home away from home. Just be sure to sell before spring when igloo prices plummet. And when it's too much of a blizzard outside, try these indoor exercises:
 
8. Squat, thrust and jump - Standing upright, perform a squat as if you were going to sit in a chair. As you get lower, place your hands on the floor and thrust your feet back behind you so you're now in a push-up position.
 
Thrust your feet back under to where you just were and now jump as high as you can and repeat. Try to get a rhythm so as you're landing, you go right into your next squat. To take this up a notch, while in your push-up position, do two push-ups and continue.
 
9. Walking push-up- - Perform a standard push-up, but as you return to the top, take a side step to your right moving your hands and feet. Perform another push-up, and repeat five times to the right, then five back to the left. If you're tight on space just go back and forth. Keep your back straight; don't let your rear stick up, and don't drop your hips.
10. Single-leg heel digs - Lie on your back, and place your right heel on top of the couch or a sturdy chair. Come closer so your right leg forms a 90-degree angle or “L” shape.
 
Point your left leg to the ceiling. Now dig your right heel into the couch or chair as you lift your rear off the floor until your body forms a straight diagonal line. Hold for three seconds, lower and repeat for 12, then switch legs. To make this easier you can use both legs together.
 
By Dino Nowak, a health and fitness expert and the author of The Final Makeover: Your 40-day Guide to Personal Fitness. To purchase a copy of his book, call 1-800-599-5750, or visit strangdirect.com.
 

 
With the arrival of cold weather it becomes a lot easier to hide behind the layers of clothing we're all wearing. “That's not me,” you say. “It's just my bulky jacket.”
 
To help you out, I've listed 10 things you can do in spite of the winter weather. Get the whole family involved and have a blast!
 
1. Snow shoveling - For once, keep the snowplow in the garage or stop making the kids do it by themselves. Get out there and grab a shovel. This is an unbelievable total-body workout. You're exercising your legs, core, upper body, everything! Just be sure to avoid rounding your back, and watch for stray snowballs. But if they do come, ditch the shovel and have a …
 
2. Snowball fight! - This is a great workout. You're squatting, bending, running, rotating and throwing, not to mention diving for cover. You get to exercise with your kids, your spouse and your friends, and you'll remember the day forever.
 
3. Snow sprints - Pick a spot five to 10 yards away-say that red car buried in the snow-and race to it. This is obviously more fun when involving another person and a friendly wager. You might want to set up shuttle runs with five markers of increasing distance. Sprint to the first then return to your starting point, and immediately race off to the next marker until you've completed all five. Do this and I promise you'll sleep like a baby that night.
 
4. Build a snowman - The bigger the snowman, the better your workout. Do this once a day, and before you know it you'll have a basketball team on your lawn. Build an army of snowmen and really freak out your neighbors.
 
5. Ice skating - Unless you've played hockey, this won't be the most graceful thing to watch, though it will provide hours of entertainment for your loved ones. But the more inefficiently you do something, the more energy (i.e. calories) it requires than if the task came easily to you, which it eventually will.
 
6. Snow tag - The snow makes chasing others down very challenging. Your kids will just think they're playing, but you can smile, knowing you just tricked them into a full-blown workout. Just don't let them catch you!
 
7. Build an igloo - After all the fun you've had outside, you might be considering taking up a second residence. You can buy the rectangular igloo-maker blocks or use Tupperware or anything from the house to create your new home away from home. Just be sure to sell before spring when igloo prices plummet. And when it's too much of a blizzard outside, try these indoor exercises:
 
8. Squat, thrust and jump - Standing upright, perform a squat as if you were going to sit in a chair. As you get lower, place your hands on the floor and thrust your feet back behind you so you're now in a push-up position.
 
Thrust your feet back under to where you just were and now jump as high as you can and repeat. Try to get a rhythm so as you're landing, you go right into your next squat. To take this up a notch, while in your push-up position, do two push-ups and continue.
 
9. Walking push-up- - Perform a standard push-up, but as you return to the top, take a side step to your right moving your hands and feet. Perform another push-up, and repeat five times to the right, then five back to the left. If you're tight on space just go back and forth. Keep your back straight; don't let your rear stick up, and don't drop your hips.
10. Single-leg heel digs - Lie on your back, and place your right heel on top of the couch or a sturdy chair. Come closer so your right leg forms a 90-degree angle or “L” shape.
 
Point your left leg to the ceiling. Now dig your right heel into the couch or chair as you lift your rear off the floor until your body forms a straight diagonal line. Hold for three seconds, lower and repeat for 12, then switch legs. To make this easier you can use both legs together.
 
By Dino Nowak, a health and fitness expert and the author of The Final Makeover: Your 40-day Guide to Personal Fitness. To purchase a copy of his book, call 1-800-599-5750, or visit strangdirect.com.