What to Wear for Winter Workouts
Living Well...together, while apart
by: Meg Sharp, Director of Personal Training, Cambridge Group of Clubs
If you don’t have the patience to read through our suggestions, here is a cheerful list of helpful (and funny) ideas:
But if you’re serious about exercising this winter, and we are, we’re here to help you enjoy it!
As we mentioned in a post a few weeks ago, one of the most powerful tricks is to start exercising outside BEFORE it gets too cold. So, if you haven’t started yet – try to choose days when the temperatures are a little milder. Your body will start to adapt so that as the temperature continues to drop, your body continues to get stronger and better at handling the frigid air as it pummels your face and lungs.
Watch for good footing. Cold temperatures aren’t nearly as risky as black ice on sidewalks and roads.
Here’s a few tips on how to dress:
- Gauge the intensity of the activity you’re planning. Remember that higher intensities – running, skating, skiing – will create higher core temperatures – so you either want to start feeling a little cool – or dress in layers that are easy to peel and keep.
- Dress in layers. (This one is important enough to deserve its own bullet 😊) Layers will trap air which is an excellent insulator. Also, layers can be removed so you don’t get overly heated. You want to avoid sweating SO much that you soak your base layers. Wet layers are NOT great insulators.
- Wear base layers – the clothing right next to your skin – that tend to stay drier. This includes underpants and socks!!!
- Synthetics such a polypropylene
- Wool/cotton blends
- Combinations of the above
- Wear a hat or fitted hood. I LOVE a fitted hood – as I sometimes get VERY hot during a workout and like to expose my head for a few minutes. I don’t need a pocket or hand to hand onto the hat. When the wind picks up or a start to cool down, it’s easy to pop the hood back up. For some of us – and on slightly milder days – it’s more comfortable to keep the top of the head open, but cover the ears with a band. This will also keep those precious earbuds in place! (Have you ever lost one in the snow??!? 30 minutes of hide and seek and stress…)
- Protect your hands and feet. Don’t skimp on the cost of these. Splurge on socks and handwear built for outdoor activity. If it’s very cold and you anticipate needing dexterity in your hands periodically, wear a gloved base layer and mittens or a mittened shell overtop.
- If the cold air bothers your lungs or lining of your stomach, wear a breathable face mask or scarf type covering.
- Invest in footwear build for the outdoors. There are many great running shoes and hiking shoes/boots that are still light enough to support great mechanics, but are specially built with waterproof or water resistant, insulated fabrics and good traction on the soles.
- For very windy, wet and cold days – wear a top layer that is both breathable and water resistant.
- To protect from wind burn, apply moisturizer and sunscreen. Don’t forget your lips!
- Wear googles or sunglasses to protect your eyes.
- Finally – NOT clothing related – give yourself a little extra time to warm up! And have a pot of hot coffee or a roaring fire ready for when you return!
And if you didn’t know what to ask for for Christmas… we’ve just made your list for you 😊
“It’s only cold if you’re standing still.” – Unknown
Today’s Live Workouts
Today is going to be a great day because we’ve got our THREE regular live workouts for you to join!
MOBILITY & STABILITY WITH ADRIANA
Join Adriana for your morning pick-me-up! This workout will focus on moving through a full range of motion and develop your full body control, flexibility, and usable range.
Recommended equipment: yoga block or pillow
Join Adriana at 7:30am (45 minutes) from your own living room.
Click here to join the workout.
Meeting ID: 812 2541 6617
CYCLING WITH JAMES
Get an amazing cardiovascular workout on an indoor bike. The workout will simulate an outdoor ride, including a mix of intervals and hills.
Recommended equipment: bike trainer
Join James at 11:00am (45 minutes) from your own living room.
Click here to join the workout.
Meeting ID: 862 7308 7908
RIP IT UP WITH GAVIN
This workout will challenge you to your max! Come out and perform the prescribed workout for the day. This workout utilizes all your skills, from coordination to endurance and strength. No equipment necessary, you’ll just need your body weight!
Join Gavin today at 12:00pm (35 minutes) from your own living room.
Click here to join the workout.
Meeting ID: 842 2984 9491
Click here to view this week’s schedule.
To learn more about our virtual live workouts, please reach out to Lauren directly.
Today's Trainer Moves
Posterior Chain Training
Today, join Penny to deliberately train all the muscles most of us normally neglect – back of the legs, back of the arms, and your entire upper and lower back! Not to mention, your powerhouse – your glutes!
You’re only as strong as your weakest link, so you don’t want any “loose-weak-links: in your body. Join Penny right now, and let’s get started!
For questions about today’s Trainer Moves, you can connect directly with Penny here.
French Onion Soup
Enjoy this tasty, flavourful French Onion soup recipe. The absolutely perfect comfort food for this time of year! Dig in and give it a try.
- 4 lbs yellow onions, peeled, and thinly sliced (approx. 5-6 large onions)
- 3 tbsp butter
- 4 cloves garlic, minced
- 3 tbsp flour
- 1/2 cup dry white wine
- 6 cups of beef stock (or veggie stock)
- 1 tsp Worcestershire sauce
- 1 bay leaf
- 3 sprigs fresh thyme (or 1 tsp of dried thyme)
- Fine sea salt and freshly-cracked black pepper, to taste
- Grated or sliced cheese (such as Gruyere, Asiago, Swiss, Gouda, or Mozzarella)
- Caramelize the onions. In a large heavy-bottomed stockpot, melt the butter over medium-high heat. Add the onions and sauté until well for about 30 minutes until caramelized (but not burnt), initially stirring every 3-5 minutes, then about once a minute near the end of caramelization to prevent burning. Add garlic and sauté for 2 minutes. Stir in the flour and cook for an additional 1 minute. Stir in the wine to deglaze the pan, using a wooden spoon to scrape up any browned bits on the bottom of the pan.
- Simmer the soup. Add the stock, Worcestershire, bay leaf, and thyme and stir to combine. Continue to cook until the soup reaches a simmer. Then reduce heat to medium-low, cover and simmer for at least 10 minutes. Discard the bay leaf and sprigs of thyme. Taste the soup and season with salt and pepper, as needed.
- Toast the bread. Preheat oven to 400F. While the soup is simmering, slice the baguette into 1-inch thick pieces and arrange them in single layer on baking sheet. Bake for 6-8 minutes, until the bread is toasted and golden around the edges. Remove and set aside.
- Broil the topping. Switch the oven to the broiler. Once the soup is ready to serve, place your oven-safe bowls on a thick baking sheet. Ladle the soup into each bowl, then top with a baguette slice and your desired amount of cheese. Place on an oven rack about 6 inches from the heat and broil for 2-4 minutes, or until the cheese is melted and bubbly. Keep a close eye on them so that they don’t burn. Remove from the oven and serve immediately while the soup is hot and bubbly.
Do you have a “Something of the Day” you’d like us to share?! Email Meg.