Outside Health and Fitness

The Final Episode In this episode of the Outside Health and Fitness podcast we talk about how getting outside can benefit your weight-loss goals. On Today’s show you’ll discover… …how different elements in nature support a healthy weight; …fun activities that can be done outside; …and I say goodbye and talk about my decision to take Outside Health and Fitness off the air. Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Subscribe to Outside Health and Fitness iTunes | Android | Email | RSS | More Options   Weight Loss in America In a recent Gallup poll, 49 percent of Americans said they would like to lose weight which is the first time in at least 25 years that less than half of Americans said they wanted to lose weight. Sounds great doesn’t it? Well, unfortunately there’s a bit more to the story you see obesity rates in America are still on the rise which may explain why fewer people would like to lose weight. “If you look like your friends, then you think you’re at a normal weight,” You may be normal by american standards but not by medical standards.” On top of that more people are spending time indoors and not getting the full health benefits available outside. While 80 percent of a healthy weight happens in the kitchen there are distinct advantages to spending more time outdoors….advantages that could help you lose weight. So how could something as simple as spending more time outdoors help you be healthy and lose weight?  I want to share four different factors that come into play when you spend time outside…factors that have a direct connection to weight loss. Outdoor Elements and Weight Loss   #1 Spend Time in Nature The first is that spending time in nature can help you reduce stress and anxiety and we know there’s a connection between stress and weight gain. In fact, there is a term for this- Ecotherapy – it refers to the various physical and psychological benefits of being outside.   A 2009 study  found that the closer someone lived to a green space or nature area, the healthier that person was likely to be. Another study found that those who spent time hiking or resting in a forest had measurably lower cortisol rates, heart rates and blood pressure. Along with the physical benefits of reducing stress you’ll also feel more in control of your life, and may find it easier to stick to healthy eating and exercise habits. #2 Fresh Air Another way that being outdoors can help you achieve your weight loss goals has to do with the air you breathe. When you spend time breathing fresh air outside your metabolism responds positively…why? Because you’re getting more oxygen and when you add an activity like walking, hiking or biking you need that oxygen to provide energy and burn calories. Yeah, but I could just walk inside right? Well, the difference between exercising indoors and outdoors is that indoors there is less oxygen in the air. Your body uses oxygen to burn calories which in turn provides the energy you need for exercise. You burn more calories and have more energy when you move your exercise outside. #3 Earthing Earthing, which is also known as grounding (or vitamin G),  is about reconnecting with the earth and getting back to the skin to skin contact our ancestors had on a regular basis. In episode 138 I talked about earthing, what it is and how you benefit. Now you might be saying to yourself…yeah but I walk on the ground all the time. True but In our modern world we’ve become very disconnected. Think about it, when was the last time you literally walked outside in your bare feet? All good stuff but what about weight-loss? Could something as simple as spending time outdoors walking barefoot really help you lose weight? Dr. Laura Koniver says yes.She conducted a 10 week study where participants were asked to touch the earth for a minimum of 15 minutes a day on a daily basis. They were to change nothing else about their diet or exercise habits. After 10 weeks the participants who started the study with pain had their pain dramatically and significantly improved. The participants who had low to no active pain issues at the onset of the study were the ones that found a significant change in their weight… most of them losing between 4 and 15 lb. in just 10 weeks. And remember they did that by making no other changes to their lives other than touching the earth for 15 minutes a day on a daily basis.   #4 Sunshine Our bodies produce vitamin D (which is actually a hormone) from sunlight and maintaining proper levels of vitamin D can help you fight the fat! Even as a little as 15 minutes of sun exposure a day can provide many health benefits including a better mood, improved athletic performance, increased energy levels and more. Men’s Health did an article on vitamin D and weight-loss where they highlighted studies showing how vitamin D impacts functions in the body that help you lose weight. In the article they point out that because vitamin D is actually a hormone it’s linked to numerous functions in the body. D helps your body release more leptin which is the hormone that sends the “I’m full” message to your brain that causes you to stop eating. Now a deficiency in vitamin D has been linked to insulin resistance and that can lead to hunger and overeating. Getting enough D encourages your body to store less fat. D works to keep other hormones known as PTH low. When PTH levels rise in your body they encourage fat storage your body ends up hoarding FAT away rather than burning it up. This is a big deal!  a Norwegian study found that elevated PTH levels increased a man’s risk of becoming overweight by 40 percent. Vitamin D is also really good for reducing belly fat. Why? Because it works with Calicum to reduce a stress hormone called cortisol. You may have heard of cortisol it’s that little hormone that causes you to store fat around your belly. Less cortisol…less belly fat! If you would like to read more about the relationship between vitamin D and weight-loss check out the Men’s Health artcile here. So those are just 4 of the ways that spending more time outside can help you achieve your weight loss goals. Now, let’s talk about Five Fun Ways to get outside and fight the fat Check out this article on Outside Health and Fitness for Five Fun Ways to Fight the Fat Join me for 28 Days of Clean Eating….you can’t believe how great eating clean feels! See You Outside I’ve been doing Outside Health and Fitness for three years and over that time I’ve met some really amazing people, learned a lot and had a great time bringing you guests, stories and talking about what we a love being outdoors and active. Unfortunately, I’m no longer able to devote the time or resources needed to keep the show on the air. I will however, keep the back catalog and web properties on-line at least for the foreseeable future. If things change and I’m able to start up again I absolutely will and if you’re on the mailing list I’ll be sure to let you know. In the meantime, I want to thank you so much for listening to the show and for your support over the past three years. I hope you’ve enjoyed it as much as I have. I’m Steve Stearns and I’ll see you Outside.   Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards!

Prepare for Hiking In this episode of the Outside Health and Fitness podcast... On Today’s show you’ll discover we're talking about exercises that can get you ready for a great hiking season. Also, we're touching on 10 of the top hiking trails in the U.S. …some ideas for getting in shape for hiking season; ...and 10 hikes to add to your bucket list! Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Subscribe to Outside Health and Fitness iTunes | Android | Email | RSS | More Options Fitness Training for Hikers Even if you’re in good shape there are unique demands hiking places on your muscles, joints and cardiovascular system. For example, when you’re hiking downhill, your legs have to work harder to help keep you balanced. Fitness training helps improve your muscle strength, bone density and joint health. It can also help reduce the risk of injury when hiking. Stuart Young from Take Fitness shared some great ideas for pre-hike training in an article on Outside Health and Fitness and I wanted to share some of his ideas. Include Hiking Related Activities Your training should include activities that closely resemble hiking. For instance, you want to find a way to replicate walking uphill with a weighted pack, ideally by including steep outdoor trails in your training program.But what do you do if you live in a place that is relatively flat?  He suggests training on an incline treadmill or even using stairs at home to go up and down. Make sure your training includes a pack and hill work. Multi hour hikes and sessions at the gym will help you train: ...your hips to support your weight over variable terrain; ...your quads for descents; ...your upper back, shoulders and traps to hoist your gear and carry your pack. You also want to train your lower back, abdominals and obliques...all important for transferring power to your legs to move you forward. You'll need strength to navigate boulders, rock scrambles, cross streams and traverse tricky slopes. Best Fitness Training for Hikers Progressive Hiking Nothing prepares you to hike better than hiking. (it’s the same reason runners run to prepare for a race). Just like a runner builds up their distance, speed and intensity you should start your training with short, less-strenuous hikes with a light backpack or daypack, and slowly increase the elevation and length of your hikes. As you do, gradually increase the size of your pack. Overtime you’ll get stronger and want to take on bigger challenges and longer hikes with the load you’ll carry during your targeted trip. Light Cardio Lighter cardiovascular exercise is useful for improving your aerobic conditioning.  Aim for a 5-mile hike, including walking for 30-45 minutes across varying incline, 3 days a week. It’s worth including a longer walk on a hilly terrain on a 4th day and increasing the long walk every week until at least two-thirds of your target hike distance is covered. In the gym, you can use elliptical trainers, climbing machines and stair-steppers to isolate the lower-body and improve your cardiovascular endurance. Strength Training Finally, Strength training will help increase your flexibility, balance and strengthen your back and legs as part of your overall conditioning. The shoulders and back should also be strong enough to carry a pack. Some useful strength training exercises include: Bodyweight Squats Single-leg Squats Step-ups Lunges Barbell Shrugs Deadlifts Back Extensions To improve flexibility stretching warm muscles will help and Yoga is excellent for improving both your flexibility and balance. 10 of the Best Hiking Trails in the U.S. The U.S. is full of excellent hiking trails so as you plan your next hiking trip keep these 10 locations in mind: The Appalachian Trail Yosemite National Park Green Mountain National Forest Hudson Highlands State Park Rocky Mountain National Park Mount Whitney The Pacific Crest Trail The Grand Canyon Acadia National Park Kauai Clean Eating Program Last week I mentioned that I’m starting a clean eating challenge on the 21st and I wanted to update you on my progress and the progress of those I’m coaching through the program. I ordered my program on Friday and I’m super excited to get started. This Monday I’ll be added to the Facebook group. The group has amazing coaches, recipes, snack lists, and salad dressing recipes (all designed by top registered dietitians and doctors) you’ll also find other people who have embraced clean eating sharing their amazing success. Contact me and I’ll get you more information on this amazing program and we can do it together. Did I forget to mention I’ll be your personal coach during the program? It will be great to get to know you and help you take this fantastic step toward changing your life. Call me at (207) 370-9797 or email sws0926@gmail.com and let's get you started! 

In this episode of the Outside Health and Fitness podcast I’m talking with Chris from Tobu Discs about an amazing new and amazing Disc Golf Disc. On Today’s show you’ll discover… …a revolutionary new disc golf disc with on-board electronics; …why the PDGA has approved the Tobu disc for tournament play; …and how you can get one of these incredible discs for yourself! call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Tobu Disc Golf Discs About Chris Martin My guest today is Chris Martin. Chris has created the world’s first disc golf discs with onboard electronics. Chris’ invention allows players to track their discs with a mobile device if they get lost on the course.These discs are so revolutionary and of such high quality he was successful in petitioning the PDGA to change international rules so that Tobu discs would be accepted into tournament play. About Tobu Discs 3:17 Can you describe the Tobu Disc for us? Everyone has lost a disc playing disc golf. It can slow down the game and they can be expensive to replace.Tobu figured out how to create a track-able disc golf disc that is high quality. Tobu discs: Are made of a high medical grade plastic They have a small well in the center of disc on the bottom The well holds various electronics There’s also a plastic cover the screws down over the well to hold everything in place. The disc is modular, and the disc was designed from the ground up to ensure that the added weight did not impact flight performance. 5:15 Specifically Designed for On- Board Electronics It took a lot of trial and error to get it right. In fact, the Tobu team went through about 100 prototypes to get to the discs they have now. It’s a study of: the weight ratio between the flight plate and the rim how thick the rim needs to be where the moment of inertia is parting line height There were a lot variables to consider to get the disc just right. 6:23 PDGA Approved Chris had to petition the PDGA for about 6 months to consider modifying the rules to allow the Tobu Disc to be used in tournament play. For the PDGA it came down to reducing the time players spend looking for lost discs during tournaments. The disc meets the new updated standards of the PDGA. 8:06 The Disc is Modular Tobu Discs have different modules: The Tracker Module that comes with the disc connects through bluetooth to the Tobu app on your phone. It also flashes and beeps to help you locate your disc. The Starlight Module has super bright LEDs on it. With the Starlight Module in the disc it glows from the top, out the sides and from the bottom. It’s perfect for night time rounds. Another module that’s in development is a weight module which you can add to vary the flight path of the disc. Another module the team is just about to release is a module that will record flight data. It will track speed and rotation and maybe even more. 9:52 The Tobu Disc Line-Up Right now Tobu has 2 Fairway Driver discs in their line up. The Charge is a slightly overstable fairway driver. The King Roller is a very understable fairway driver designed for roller shots. The next disc the team is working on is a speed 11 or 12 distance driver. In the future Tobu has plans to develop a mid-range and a putter with the real benefit of these being the option to play at night. 11:22 Tobu Price Point $35.95 it may be one of the most expensive discs on the market but when you consider the high quality plastic and the track ability it’s very reasonable. In fact, (when you consider the cost of a traditional disc, if the tracker helps you find a disc you would have otherwise lost it’s paid for itself. 12:48 Shop Tobu Discs on-line Website: TobuDiscs.com or Trackabledisc.com  The Tobu Seeker is a portable technology that allows you to add the locator module to your favorite discs. Follow Tobu Discs On-Line Tobu Discs on Facebook Tobu Discs on Twitter Clean Eating Challenge I’m taking a clean eating challenge this month. I’ve been learning to coach others through this program and the feedback I’ve been getting has been incredible. People are thinking more clearly, they’ve broken addictions to sugary foods, their losing weight and inches and they love the food and feel entirely satisfied. I’m excited to start the program to gain more energy, break my coffee addiction, improve my focus, mental clarity and reduce belly bloating.  I’m starting the program on march 21st of 2016 and I’m going to chronicle my journey here on the show and let you know how I’m doing. If you want to join me I would really love to share this incredible 30 day journey with you. Give me a call at 207-370-9797 or email sws0926@gmail.com and I’ll get you all the details. Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards!

In this episode of the Outside Health and Fitness podcast I talk with Josh Waldron from Par 3 Near Me about how golf is different on a par 3 course. On Today’s show you’ll discover… …what a par 3 course is; …the health benefits you get from the game of golf; …how to find a par 3 course near you. call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Subscribe to Outside Health and Fitness iTunes | Android | Email | RSS | More Options About Josh Waldron Josh Waldron is a web designer and golf course manager. He is passionate about staying fit and believes that smaller golf courses provide great opportunities for fresh air and exercise. To that end, Josh is building Par3NearMe.com, a website designed to connect golfers of all ages and skill levels with nearby short courses. Par 3 Golf 0:13 What’s Par 3 Near Me about?  There’s a growing demand for smaller golf courses. People are looking for courses that are beginner friendly, don’t require as much of a time commitment or aren’t as expensive as traditional courses. Par 3 Near Me is designed to connect people with those types of courses.It has a  Geo-Location feature so when you logon it can tell where you are and then recommend courses in your area. It’s great for someone who travels and wants to find courses in the area. 0:51 What is a Par 3 golf course?  Usually a par 3 course has shorter distances but the same challenges as a regulation sized golf  course. Some are 18 holes and some are 9 but many offer multiple tee boxes so you can play 18 holes in the space of 9 holes. 1:32 How long have you playing at Par 3 golf courses?  It was in college that Josh started playing golf and discovered how much fun it was.When he was 13 his mom took him to his first par 3 course. 2:01 Golf seems like a pretty expensive sport, is playing a Par 3 a little easier on the wallet?  Yes, most par 3 courses are at least half the cost of a traditional course. 2:32 What are some of the health benefits you get from playing golf?  Like a lot of the activities we talk about on the show, golf is a great way to get outdoors, enjoy fresh air and the benefits of being in the sun. There are some additional benefits too: It’s a great way to get some cardiovascular exercise when you walk a course it’s a great way to burn extra calories (walking just 9 holes can burn between 700 and 800 calories!) because the game is so much fun it’s a distraction that allows you to get some exercise and have fun at the same time! 4:25 Can you play golf in the winter?  The golf season is longer the further south you go where snow doesn’t really impact your ability to get out and play. That said, there are those hearty souls that head out in the winter to play a few rounds! 5:12 What makes a par 3 golf course so good for beginners?  There are few reasons why a Par 3 is such a good option for beginners: Shorter distances to the holes; The overall atmosphere is perfect for beginners. Generally you’ll find a friendly staff who caters to the needs of a beginner; 6:04 If you’re a beginner can you go to a par 3 course and rent equipment?  Yes, most places will have rental equipment to help get you started. They want beginners to be there. 6:30 What’s the relationship par 3(s) have the regulation sized courses?  It’s generally a very good relationship. The big courses are generally helpful and even refer beginners to local par 3 courses. Par 3 golf courses are perfect for grooming new golfers into future clients for the bigger courses. Some larger courses even have a par 3 course on site in addition to their regulation sized course. 7:18 What gave you the idea for Par 3 Near Me?  A lot of customers would come in asking about par 3 courses and how to find them. Based on his experiences and those of his customers, Josh realized there is a demand for this type of golf. There are a lot of people who can’t afford a country club membership and then those who simply prefer a par 3 course. There are people who travel and look for par 3 golf courses. Josh went on-line and found only one other resource. The resource was good but Josh saw an opportunity to make it better and developed Par 3 Near Me as a result. The site also includes golf tips, FAQs and other helpful golf related resources. 10:07 How do you submit Par 3 courses?  The best way is to send a link through the contact form. Follow Par 3 Near Me on-line Web site: Par3NearMe.com Facebook Twitter Google+ Pinterest  Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards!

Proper Nutrition for Running In this episode of the Outside Health and Fitness podcast I’m talking with Tara Whiton from Fleet Feet Maine Running about the best approach for nutrition and running. On Today’s show you’ll discover… …what you should eat before a run; …good alternatives for energy to carry with you; …and the best foods to eat for recovery after your run. Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Subscribe to Outside Health and Fitness iTunes | Android | Email | RSS | More Options   About Tara Whiton Tara is a certified exercise physiologist, a running coach and an outreach coordinator for Fleet Feet Maine Running. She’s an avid runner and helps others at any level from beginner to those running mountain and ultra races using a science-based approach. I was lucky enough to get a chance to talk with her at Fleet Feet Maine Running in Brunswick about proper nutrition for running. Listen to my previous interview with Tara when we talked about how to stay motivated to run during the colder, winter months. Nutrition for Running 3:20 Common Questions about Running and Nutrition  The most common questions about running and nutrition center around: When to eat? What to eat? and How much to eat? 4:24 Advice on what to bring with you on a run There are recipes on-line for people who like to make their own all natural foods for running. Crystallized Ginger is a nice option Commercially available products are options too. Goo Hammer and a variety of Electrolyte drinks 5:42 Hydration and Electrolyte replacement is an important factor in running.   It can be dangerous to do a long event like a marathon or iron man if you’re not replacing electrolytes. If you feel nauseous after a run a common remedy is to drink electrolytes. The feeling can happen as a result of dehydration. Even though you’re drinking plenty of water electrolytes are needed to ensure your cells are properly hydrated. 6:56 Common Mistakes Runners Make With Nutrition One common mistake is rewarding yourself after a long run with a big meal or food that’s less than nutritious. Sometimes runners over estimate the calories they’ve burned during a run. It’s important that your reward is aligned with your long term goals. Another mistake is eating too much before or during your run. You don’t need to eat a gel every mile. In fact, overeating like that can make you feel pretty sick. A lot of it comes down to trial and error and figuring out what works best for you. 8:00 What are good food choices for after a run?  You should try to get carbohydrates in your system within 30 minutes after a run so you can restore glycogen used during your run. Drinking fluids with electrolytes and carbohydrates is also a good choice after a hard effort. Within the next hour it’s good to have a meal consisting of carbohydrates, fats and proteins to help repair your body at the cellular level. 9:00 How much should you eat before a run?  Typically, if you’re running for an hour or less you don’t need to eat too much. If you’re planning on running for more than an hour you should eat something, preferably something with carbohydrates like peanut butter or a banana. If you’re running for more than 60 – 80 minutes you should start fueling before that point. Every 40 -45 minutes you should have something like a gel or a couple of shot blocks. Again, it depends on your body size and level of fitness. It’s important to try and pay attention to your body signals although when you’re running that can be difficult. If you are eating gels it’s important to wash them down with fluids to help them properly absorb in your intestines. 11:16 What are some of the different nutritional supplements you sell at Fleet Feet Maine Running?  The most common are Goo, Hammer and Nuun Hydration. Honey Stinger is an all natural honey based product. Huma gels are another all natural option that incorporates chia seeds. Some people look at the ingredients of some of these products and feel they contain ingredients that aren’t natural. However, an ingredient like maltodextrin is just a scientific name for a carbohydrate. Cliff also makes a chewable form. 13:01 Up Coming Events  Sugarloaf Marathon training group Irish Road Rover 5K in Portland Run Club starts on April 1st Where Can You Follow Fleet Feet Maine Running On-Line? Facebook GroupsPortland – Fleet Feet Sports Maine Running-PortlandBrunsiwck – Fleet Feet Sports Maine Running-Brunswick Instagram – Fleet Feet Maine RunningTwitter – @MaineRunning Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards!

The Results You Want In this episode of the Outside Health and Fitness podcast I talk with Gerald Smith about the connection between hormones and weight loss. If you’ve ever been frustrated that even though you’re doing all the right things you’re just not seeing the weight-loss results you want…you need to check out what my guest Gerald Smith shares on today’s show… On Today’s show you’ll discover… …the role hormones play in healthy sustained weight-loss; ..what you can do (beyond counting calories) to achieve your goals; .. and an amazing clean eating program that can help you realize your health goals. call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Subscribe to Outside Health and Fitness iTunes | Android | Email | RSS | More Options Gerald Smith My guest today is Gerald Smith you might remember him from episode 156. Gerald is a personal trainer from London England. He’s a former amateur boxer, writer and speaker who specializes in high intensity interval training. 3:10 Let’s talk about hormones and weight loss… When it comes to weight loss many people approach it with the idea that if you eat fewer calories than you burn you’ll lose weight. This is true in theory however there are other factors to consider that play a role. One such area to consider are how hormones effect your body and how it responds. 4:20 Sometimes there’s a vicious cycle that occurs isn’t there. Stress can cause you to gain weight which causes you to become more stressed and the cycle continues. Stress is a key factor and influences certain hormones in the body that impact how effectively you can lose weight. For instance when you’re stressed you release a hormone called cortisol. [Cortisol](https://en.wikipedia.org/wiki/Cortisol) is one of the hormones you would release as part of the fight or flight response. In days gone by your body would release Coritsol during periods of stress but they were short lived. You would eventually calm down and everything would return to proper balance. The problem today is that we’re constantly under stress with very few chances to calm back down and the result is a slow down in your metabolism and weight gain. 6:30 What sorts of advice do you give clients who are looking to lose weight but find themselves in a continuous level of stress. There are a few things you can do to help reduce stress and relax. Deep breathing is a good way to help the body relax and “de-stress”. Meditation is also a good practice to help reduce levels of stress in the body. The more relaxed you can become the better your results will be as you reduce the production of Cortisol in the body. Nutrition is another key factor to consider in achieving your weight loss goals. It’s important to reduce the processed foods you’re consuming as part of your diet. Reducing sugar is another key to help level out this undulation between sugar and stress in the body. Another hormone that comes into play when sugar is consumed is insulin. Insulin works to reduce the sugar levels in your blood. It goes past where the normal blood sugar level should be causing you to release Cortisol and that tells your body your hungry. You crave sweets so you consume more sugar and your blood sugar levels spike back up and you have this roller coaster effect happening in the body. 9:04 What about nature and being outdoors how can that help with weight loss? Yes, being outdoors can really help. One of the key things is called Vitamin D which is also a hormone and something we get from the sun. Vitamin D is essential for many things in the body including reducing inflammation in the body. It’s a key nutrient for your skin, your bones and many other areas of the body. 10:54 Weight loss is a very complicated matter, isn’t it? It is. You have calories in and calories out, hormones and even your gut health plays a role. There are actually more bacteria in your gut than there are cells in your body! A lot of people have an imbalance between the good bacteria and the bad bacteria. The problem this causes is that it makes it more difficult to digest food. Digestion is a key thing, you need to get your nutrients and you don’t want food going bad in your system.All these factors are working together to help or hinder your weight loss efforts. 13:57 Over time things can build up but it’s also amazing how quickly the body can recover, isn’t it? Yes, and one of the first thing you have to do is just cut out all the processed foods. When we have foods our bodies doesn’t recognize it comes into the system and the body does the best it can. Overtime it’s these types of foods that cause issues in your body. With a good diet including protein, good quality fats, nutrients and vitamins you can start to reverse a lot of the process that have begun to deteriorate your health,. 15:38 Exercise can help reduce your stress levels as well right? Yes and No…. Exercise does relieve stress however it has to be done right. If you’re in a stressed state you don’t want to “hammer the body” with really intense exercise because you may actually fuel the fire. If you’re doing all the right things but not getting the results you want you may need to seek out a professional, do some tests and see what’s going on. 18:49 What if you have a hard time meditating any suggestions you have for people who have a hard time calming down?  The more you do it the easier it seems to get. Focus on breathing can help. Practice really helps it become easier for you over time. Another thing is to reduce your screen time at night. Lights at night tell the mind and body it’s still day time and it can disrupt your meditation and relaxation. 20:51 Where can we follow you on line?  Website: Personal Trainer City of London Twitter: @geraldsmith20 Google+: Gerald Smith YouTube: Gerald’s YouTube Channel Bonus Article from Gerald’s Blog How to Lose Weight: 30 Experts Reveal their Top Weight Loss Tips Clean Eating One of the best ways to keep everything in balance and make sure you’re giving your body proper nutrition is by eating clean. A few months ago I was approached by my friend Ryan Krane from the Krane Training Method about an opportunity to help coach people through a clean eating program. Ryan did the clean eating program and got amazing results in less than a month including: more energy, an improved outlook for food, he said it eliminated his memory fog and reduced abdominal bloating! Another benefit of clean eating is weight-loss it’s a bi-product of a healthy lifestyle! This isn’t a diet it’s a whole food clean eating lifestyle. Watch this video to get a better understanding of the program and how clean eating can benefit you!  Watch the Clean Eating Video Let’s Get Started! Email me or call 207-370-9797 so I can get your nutrition pricing sheet to you and answer any questions you have. I’m really looking forward to seeing your amazing results! Congratulations! Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

In this episode of the Outside Health and Fitness podcast I talk with Willo Glynn founder of Growler Bicycle Company about his quest to develop the ultimate four season fat bike. On Today’s show you’ll discover… …exactly what a FAT Bike is.. …why they are SO COOL…and …a new company on a mission to design a FAT bike for all four seasons call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! About Willo Glynn Willo Glynn is the Founder of Growler Bicycle Company.   Born in Michigan, Raised in Florida, and now living in New York, Willo began to enjoy mountain biking in the late 90’s thrashing the sandy trails of central Florida on his Trek 7000.  In 2002 Willo Glynn moved to Western New York to fulfill his youthful dream of becoming an entrepreneur.   After establishing a successful business in Syracuse New York, In 2004 his venture brought him to Rochester New York where he would meet a small group of mountain bike addicts.  Unbeknownst to Willo this is where his passion for mountain biking would flourish.   In 2012, on a cold and snowy day, Willo was introduced to his first Fat Bike.  Over the next several years he began development of the Growler Bicycle Company with an all seasons Fat Bike being the top priority on his list.  After years of testing and development, in the spring of 2016 Growler Bicycle Company will release the ultimate Fat Bike. A four season Fat Bike built to handle ever adventure a Fat Bike enthusiast would ever ask for. The Quest for a Four Season Fat Bike 4:26 After moving to New York Willow met a group of riding buddies who introduced Willow to Fat Bikes. The problem in upstate New York is, you get a lot of snow which means your options are to ride your mountain bike through fall and then snow shoe through the winter waiting for spring so you can ride again. Fat Bikes open up another season for mountain biking and gives you the opportunity to ride through the snowy winter months. 5:32 Where did Fat Bikes come from? It’s old technology that was used in the 70s and 80s, then it faded away. A group of riders in California and Colorado took single speed  fat bikes and they put balloon tires on them. With newer technology coming on the scene Fat Bikes have just recently started to take off. 6:33 What’s different about a Fat bike? How does it compare to a normal mountain bike? Most Fat Bikes start with 4″ – 5″ wide tires vs traditional mountain bike tires in the 2.2 – 2.5″  range. The bigger tires give the Fat Bike the ability to “float” in varying conditions from mud to sand to snow. 7:24 Can you use a Fat Bike year round? Yes, the bikes are becoming lighter, they are also starting to add suspension to fat bikes. Now you can have a one size fits all bike. 7:56 What’s it like the first time you ride one? A lot of people believe that the big tires will make you go slow and bog you down. The big tires are actually very smooth and very fast. It’s awkward at first when you look down and see that really big fat tire.You’ll really love the way the bike feels. Fat bikes are rigid bikes so you get a really good feel for the ground. It can really bring you back to the old days of riding your bike as a kid. 9:11 What type of snow is best for a Fat Bike? The best way to ride is on groomed trails but fresh powder is also great. Fresh powder is probably the most fun on a Fat Bike. You switch tires on Fat Bikes so you have specific tires for snow. 10:29 Talk about Growler Bicycle Company. We’re developing a four season mountain bike right now. We’ve developed a frame that can hold a 5″ tire and give you all of your gearing options. Also, to make the big good for all four seasons we’re lightening the bike up. The bikes will come standard at just 30.5 pounds. 13:01 When will you be launching your fir bike? The first bike launch will be spring of 2016. 13:49 Are you selling these? We’re going to be a direct to consumer company where customers can select their bike right on line at [growlerbikes.com](http://growlerbikes.com/) then we’ll ship the bike and they’ll have it 5 to 6 days! The website is currently in development. Follow Growler Bicycle Company Growler Bikes Online Growler Bikes on Twitter See Show Notes at OutsideHealthandFitness.com/162 for Bonus Content including the video 2 Fat 2 Furious  Photos Special thanks Jereme Rauckman for the amazing Fat Bike photo used in the cover art for this episode. “Fat Bike in the Pines” by Jereme Rauckman licensed under CC BY 2.0 Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Beach Workouts In this episode of the Outside Health and Fitness podcast I talk with Jessica Bailey about working out while you’re on vacation. Jessica shares some beach workouts that will help you stay in-shape in paradise. On Today’s show you’ll discover… …why it’s better at the beach; … how you can get a full body workout without packing all sorts of “As seen on TV” gear in your bag … and an effective,fun,15 minute routine you can do right on the beach or wherever you are call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Beach Workouts, Fun in the Sun About Jessica Bailey Jessica Bailey runs Sassy Girl Fitness NYC. She has been an active member of the fitness community in NYC for over 15 years. As a certified fitness instructor, and personal trainer, she’s helped hundreds of clients lose weight, tone up and train for various athletic events. She is certified in group fitness, senior fitness, Pilates, and yoga; and she is trained in Barre, “bootcamp” and pre/post natal fitness. Jessica and I first met when she was a guest on Outside Health and Fitness in Episode 75. We had such a great time talking I invited her back on the show several times and we even launched our own show, Funky Fitness Now which Jessica and I co-host. Jessica’s Beach Workouts for Vacation 4:15 It’s a good time to talk about beach workouts because it’s winter, here in the northeast and people are thinking about getting away to more tropical climates. Jessica designed some beach workouts so that you can get your exercise in while you’re on vacation. 4:59 So why workout on the beach? You get fabulous views, mood boosting effects from the sun and an extra challenge for your muscles by working out in the sand. You can use your own bodyweight and get some great resistance just by being in the sand. Here’s a very simple workout that anyone can do. You do these moves for 30 seconds on, 30 seconds rest and repeat the series three times. This is perfect for anyone even if you can only do the series one time, excellent, keep at it and build your way up. Downward Dog Push-ups 5:46 The first move is “Downward Dog Push-ups”. Do as many as you can in 30 seconds by lifting your hips up and bringing the crown of your head to the floor. This is an exercise that’s great for your shoulders and your core. Surfer Get-Ups 6:19 The next exercise is called “Surfer Get-Ups” Jessica created the name, Very appropriate for the beach! Start on the ground in a low plank with your hands under your shoulders and your belly on the ground. Keep your abs engaged, then push up from the ground and jump into a squatting (surfer) position with your right foot forward. Then return to the original position and repeat with the other foot. Lateral Planks 7:39 The next move is a “lateral plank” Start in a plank position with your hands under your shoulders, engage your abs and take two steps to the right (while in the plank position) and perform a push-up. Then repeat the process by moving back to the left and performing another push-up. The workout is similar to a high intensity interval training (HIIT) workout in that you want to do as many as you can and give it all you’ve got for 30 seconds. Long Jumps 8:33 The final movement is a “long jump” very similar to a broad jump. Start by bending your knees and jumping as far as you can forward into the sand. Turn around and jump back. Repeat these jumps for 30 seconds. (you may find it helpful to set out two towels or make marks in the sand to jump toward.) 9:15 So the entire circuit takes approximately 4 minutes and then you’re repeating the circuit three times so the entire workout takes around 12 minutes. It’s a full body workout you can do on the beach or anywhere without needing additional equipment! Follow Jessica On-Line Jessica’s Website Jessica’s Blog Facebook Twitter Jessica’s Podcast Funky Fitness Now Doug Shaw – ShutterShaw Doug supports Outside Health and Fitness and is an amazing photographer. Check out some of his work atShutterShaw. Thanks for the support Doug!  Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Encouraging Winter Fun In this episode of the Outside Health and Fitness podcast I talk with Zander Stearns about the Winter Kids organization and an exciting fund raising event that has skiers and riders doing what they love for 24 hours straight! On Today’s show you’ll discover… …a great organization dedicated to keeping kids active in the winter; …a unique fundraising event where teams use skis, snowboards and coffee to compete around the clock … how you can get involved.   call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! About Zander Stearns Steve and Zander at Pinkham Notch NH So my VERY special guest today is my son Zander Stearns. Zander is an avid outdoor sports enthusiast, in fact if it requires a board he does it…from skateboarding, to wakeboarding, to snowboarding…. he’s always outside staying active and having fun. Zander is on the Long’s Board Shop team and is going to be riding for 24 hours in the Winter Kids Downhill 24 event at Sugarloaf Mountain Maine in March. 3:26 What is Winter Kids all about? It’s a group that helps kids develop healthy, fun lifelong habits by getting outside in the winter. 3:55 What sort of activities do they promote? The idea is to get kids outside doing things like sledding, skiing, snowboarding, snowshoeing, just being active in the snow. For example a few weekends ago Winter Kids held an event in Portland they had all kinds of fun things going on like sledding, rafting on snow, they even had a nice snow boarding park set up. Just to show how diverse you can be outside in the winter they even lead a Zumba class in the snow! 5:22 It makes the winter more fun when you having something to do outside doesn’t it? Absolutely,it seems a lot less gloomy when you can get outside and not stay stuck in doors. 5:58 Talk about how you’re raising money for Winter Kids? The Long’s Board Shop snowboard team is participating in the Downhill 24 at Sugarloaf Mountain in March to help raise money for the Winter Kids organization. The goal is to have at least one member on the slopes for the entire 24 hours. Dad: “You’re wearing helmet right?” Zander: “Oh yes, I always do!” Riding for 24 hours requires naps and good hydration! It’s easy to forget to stay hydrated when you’re out in the cold but it’s a very important part of any sport. 7:27 When is Downhill 24 being held? It’s March 11th at Sugarloaf Mountain. We’re hoping for some warm, spring skiing conditions. 9:54 Is the Downhill 24 new? They’ve been doing it for a few years and in the first three years that they’ve held the event they raised $165,000.00 for the Winter Kids program. 10:15 How does the Winter Kids program use the money that’s raised? They use it for tickets, equipment and transportation. It’s all about getting kids from towns in Maine that don’t have skiing at their front door to the mountain and back. When you’re out playing in the snow you have to have the right equipment so the program helps ensure kids have fun and that they are safe. 11:06 How big is the Winter Kids program? Just last winter, the program reached at least 21,000 kids in Maine. 12:34 How do you sign up if you want to participate in the Downhill 24? Participate in the Downhill 24 Donate and Sponsor Zander, Long’s Board Shop and Winter Kids!   When you donate it helps Winter Kids and supports the work they are doing for Maine children. Funky Fitness Now This week on Funky Fitness Now we’re talking about Fitness Obsessions, be sure to subscribe to the show! Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Health and Fitness Trends It can be a real challenge to keep up with all of latest trends…you’ve got cross-fit, ZUU, Paleo this and Vegan that…well today we’re going to look at the top ten health and fitness trends for 2016. On Today’s show you’ll discover… …various methods for achieving your health and fitness goals; …if your favorites made the list; …and what health and fitness experts have to say call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Subscribe to Outside Health and Fitness iTunes | Android | Email | RSS | More Options Health and Fitness Trends The ACSM’s (American College of Sports Medicine) just released its annual “Worldwide Survey of Fitness Trends for 2016,”The survey asks close to 3000 health and fitness professionals to predict what we’ll see in fitness this year. I thought it would be fun to run down the list and hear from some of the experts I’ve had on the show. So here are the top results from the survey: 1 Wearable Fitness Tech I talked about one of the most interesting new health monitors on Funky Fitness Now a few weeks ago with my co-host Jessica Bailey. 2 Bodyweight Exercise With more people going back to basics and rediscovering the effectiveness of push-ups, squats and burpees it’s no wonder bodyweight training came in at number 2 on the survey. In episode 57 I talked with Jason Johnson from beyond fitness and asked him how to get started with bodyweight exercise. 3 Tabata Training   Izumi Tabata performed studies in 1996 and demonstrated that High Intensity Interval Training (H.I.I.T.) provided some impressive results in a short period of time. Tabata worked with Olympic Skaters. He applied a schedule of H.I.I.T.that covered 4 days and included a 5th day of steady state (traditional) training. During days scheduled for High Intensity Interval Training the athletes worked at their max capacity for 20 seconds followed by 10 seconds of rest 8 times in a row. Each session lasted a total of 4 minutes but despite the short time the results were impressive. I spoke with my good friend, celebrity fitness instructor Jessica Bailey on Episode 75 about why Tabata training is so effective. 4 Good ole’ fashioned strength training Whether you’re a man or a woman there are some big benefits to strength training and I spoke with Fitness Hall of Famer Kathy Kaehler on episode 149 about some of the extra benefits you get from including strength training in your fitness routine. 5 Creative Fitness Programs – Qualified Instructors A growing trend are the number of qualified fitness instructors available to help you achieve your goals. With more coming on-line everyday finding a class or program has never been easier. I was lucky to get a chance to talk with one of the best in episode 135 WolfPack Fitness. My guest was Luke Robinson who runs WolfPak Fitness in Auburn Maine and his approach to training others is creative, fun and effective. He has built a really unique program to help men and women get strong and gain confidence by exercising outside. On top of that he has the really amazing events all centered around fitness….the really cool part is these events also help give back to the community.  I asked him about one the Sunday Primal Fitness sessions I had seen on his the WolfPak Facebook page. 6 Personal Training If the “group” training thing isn’t for you and you prefer a one on one approach you’re not alone because Personal Training comes in at #6 on the top ten Fitness Trends. 7 Functional Fitness Do you prefer workouts that help you move better throughout your day? Functional Fitness uses strength training to improve balance, coordination, force, power, and endurance to enhance your ability to perform activities you do as part of your daily life. In episode 45 “Out of Your Mind Fitness” I spoke with WWE SuperStar John Morrison who developed a fitness program called Out of Your Mind Fitness based on functional training and maximizing your workout time. 8 Fitness Programs for Older Adults The needs of baby boomers are high on the radar as retirees and older adults want programs to stay healthy and active. Back in episode 48 “Choose Health with Dr. Lori Shemek” I was honored to talk with Dr. Lori Shemek. Dr. Lori is a TV personality, author, motivational speaker and helps design lifestyle programs for people who want to be healthy as they age. Dr. Lori and I talked about the impact low level inflammation can have on the body and how important proper nutrition and exercise is for healthy aging. 9 Combination Exercise and Weight Loss Programs The 9th top trend in fitness goes to health and fitness professionals who provide a combination of Exercise and Weight Loss programs to help their clients shed the fluff. I’ve had a number of great guests on the show who’ve shared their exercise and weight loss programs. Tyson Lee “Anti-Aging with Tyson Lee”, Dr. Eddie Fatakhov “The Skinny on Sustained Weightloss” and Dr. Michael Tremba “Brakthrough to a Healthy You” to name a few. 10 Yoga Yoga is popular for so many reasons but one of my favorites….you can do it anywhere and anytime! With so many styles and methods you can never get bored or plateau. Yoga is widely known for improving health, balance, flexibility and promoting relaxation. Conclusion Even though Outside Activities did not make the top ten I want to let you now that we did make the top 20 coming in at #14! Yeah…people love getting outside to be active! I guess the good news is that no matter what your health and fitness goals are there’s a wide variety of choices available, literally something for everyone.   Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Running Through The Winter In this episode of the Outside Health and Fitness podcast I talk with Tara Whiton from Fleet Feet Maine Running about running outside in the winter. On Today’s show you’ll discover... ...tips on getting ready to run during the winter months; ...options for gear that help improve your traction and comfort ... and some fun running events, demos and clinics to help you stay inspired and moving this winter. call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Subscribe to Outside Health and Fitness iTunes | Android | Email | RSS | More Options Running in Winter Running in the winter presents some different challenges from low light to low temps and slippery surfaces. But just because it’s colder out doesn’t mean you have to hang up your shoes until spring. There are plenty of runners who put in some fun miles over the winter and you can too. About Tara Whiton Tara is a certified exercise physiologist, a running coach and an outreach coordinator for Fleet Feet Maine Running. Oh yeah....she’s also  runner! Tara helps runners at any level from beginner to those running mountain and ultra races using a science-based approach. I was lucky enough to get a chance to talk with her at Fleet Feet Maine Running in Brunswick about running outside during the winter.   3:06 What are some of the different types of equipment you need for winter running? For winter running there's a lot of equipment that goes into it. You want to start with a goood shoe. You can use the shoes you wear in the summer but if you do you'll want to add a traction device like Yak Traks or Ice Spikes. You can wear a trail shoe which has a more sticky rubber sole to help you grip in slippery conditions. Wearing an insulated tight when it's cold out is a good idea. There are certain tights that have insulation in addition to wind panels that can help keep out the bitter cold. There are several different layering techiques you can use for the upper body like wearing a base layer and then a shirt or fleece over that with a wind proof jacket. It's most important to keep out the breeze so you don't freeze when you're out there. Finally, hats, gloves and neck warmer help keep your hands, head and face warm. 4:28 Are Yak Traks or Ice Spikes something that you have to get used to running in? Yes, the first time may feel a little strange. They do force you to change your stride a little bit. You have to be more conscious about where you're placing each foot and making sure your foot strike is underneath your body instead of out in front. With a long stride you're more prone to injury and in the winter have a better chance of slipping. 5:41 What about breathing outside in the cold? It's pretty common to feel some pressure in your lungs when breathing cold air. Some people gave exercise induced asthma or asthma that is triggered by extreme temperatures. Everyone has a threshold where breathing becomes more difficult based on cold air. There are some layer techniques that can help in the old. Balaclavas for example, are head gear designed with a layer that can cover your nose and mouth to help warm and moisturize cold air as your breath. 6:58 What are some of the things Fleet Feet does to encourage people to stay active and run outside during the winter? Fleet Feet has a "Winter Warriors" program which provides 5 opportunities each week to get out and run. The idea is to keep you motivated and moving outside throughout the winter. It's not really a time for structured training programs because when te weather is bad and the conditions are not safe pacing goes out the window and it becomes more about effort and just time out there. It's also a great social opportunity and people find it to be a fun challenge to just tough out the crazy Maine winter. Most of the runs are done on the road although when the snow is right there are some opportunities to run trails too. 8:40 What about different events you have going on this winter to motivate people to get out and run? Every week Tara does a clinic for the "Winter Warriors" group. For example she does 10 minute clinics on things like warming u dynamically, strength and conditioning moves you an do to become a stronger runner, things like that. In addition to clinics, the store also sponsors vendor demos to showcase new gear and equipment. For example this month Saucony shoes are coming into demo the new Hurricane. Also Craft is coming in to demo some base layers. Around valentines day on the 13th Fleet Feet is sponsoring a "Catch Me if You Can" fun run. It's a free event where the women get a 10 minute head start and the men attempt to catch them. After the run there will be hot chocolate and more back at the store. 10:01 Is winter running a good time for a new runner to put in some miles and prepare for spring and summer runs? Winter Warriors is a good time for general base training. It's essential to build a base level of aerobic fitness to be ready for a spring or summer race. There are some training programs coming up to prepare people for upcoming races. There's a Sugarloaf training group starting in Brunswick on Feb 22nd. It's a structured program to target runners who want to prepare for a marathon or 15K. The group is good for any range runner from those just looking to finish to those looking to qualify for the Boston Marathon. There are also Beach to Beacon and Maine Marathon training groups coming up. The winter is a great time to focus running nice and slow and being really consistent to prepare for higher levels of training later on. 11:18 Where can you follow Fleet Feet Maine Running online? Facebook Groups Portland - Fleet Feet Sports Maine Running-Portland Brunsiwck - Fleet Feet Sports Maine Running-Brunswick Instagram - Fleet Feet Maine Running Twitter - @MaineRunning Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

In this episode of the Outside Health and Fitness podcast I share info you need to know when you're sick and trying to decide if you should workout or not. On Today’s show you’ll discover... ...A simple way, when you are sick, to determine whether you should exercise or not; ...5 Reasons why you might want to skip exercising while sick; ...and some alternative exercises you can do to help you get through a cold if you determine exercise might be just what the doctor ordered. call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Podcast Replay Since it's cold and flu season I thought it would be a good time to replay Episode 104 "5 Reasons to Skip Exercising While Sick". If you do determine exercise is the best thing for you here's an excellent Yoga routine from Yoga with Adrienne for helping you feel better when you are sick or have a cold. https://youtu.be/n5YvtYXSocw Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

High Intensity Interval Training - HIIT In this episode of the Outside Health and Fitness podcast I talk with London based fitness trainer Gerald Smith about the benefits of incorporating HIIT into your fitness routine. On Today’s show you’ll discover... ... why HIIT training is so effective; ... answers to your questions about HIIT; ... information and resources to guide you to the level of fitness you’ve always wanted to achieve. call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Subscribe to Outside Health and Fitness iTunes | Android | Email | RSS | More Options High Intensity Interval Training About Gerald Smith Gerald is a personal trainer from London England. He’s a former amateur boxer, writer and speaker who specializes in high intensity interval training. Gerald's background in boxing lead him to develop a system called HEET (high energy efficient training), a workout so intense it’s the equivalent of going 10 rounds in the boxing ring! [5:14] How does HIIT work? Research has shown that exercising at a high intensity for a short period of time is equal to steady state training done over longer periods. It's a very efficient type of exercise. You also burn more calories during a HIIT session. [8:35] What about the rest period? Should it be equal to, longer or shorter? A beginner may need a longer period of recovery than someone who is more experienced with HIIT. A very hard HIIT session might use a 1 to 1 or  1 to 2 recovery ratio. You can also do 1 to 3 or even 1 to 4. It also depends on your goals and objectives. What are you training for? [10:28] What are types of exercise can you do using high intensity interval training? Running Cycling Compound Exercises or exercises that use lots of muscle groups. (body-weight, kettle bell etc..) [11:44] What other benefits do you get from HIIT? You'll see improved endurance and performance. You will also see a better tolerance for lactic acid and a lower heart rate. [13:17] Listener Questions Freak Health: Should exercise intensity decrease when someone fatigues, or should they continue to push through with max effort, although slower? As time goes on you are going to fatigue and there is a limit to how long you can go at max intensity. If you are experiencing more than a 10% decrease in your intensity level you should consider stopping. When fatigue becomes to much you don't get any gains for the high intensity periods. [15:22] Pete F from Google asks: "How does HIIT affect the heart's slow and fast twitch muscle fibers? Generally speaking you're either someone who is more inclined to sprint type exercise or endurance type exercise, based on your muscle physiology. Someone who has fast twitch muscle fibers are not going to like endurance type exercise. We all have both fast and slow twitch muscle fibers in our bodies. With HIIT both sets of muscle fibers are going to see improvements. If you are already inclined to sprint type work you won't see as immediate an improvement as someone who is more inclined to endurance type work but you will see an adaptation.  [17:52] Pete also asked "does HIIT help any of the  chambers of the heart more or less than others?" Not really. You will see more oxygenated blood pushed out of the heart to your muscles as a result of this type of training. [18:20] Lawson A asked "What is your opinion on Crossfit?" Gerald is against Crossfit. When he first looked into Crossfit he saw people doing exercise with poor form and being encouraged to push harder. He believes is important to practice proper form to maximize results and minimize risk of injury. [21:33] Matt R asked "How to start if you are out of shape and short on time?" It's best to not do too much too soon. In the beginning you may also scale your intensity. Perhaps you start out working at 70%, even still you will see improvement and overtime be able to increase the intensity. When you start out you may also use a 1 to 4 or 1 to 3 ratio of intensity periods to rest periods. If you are short on time, HIIT is one of the best things you can do to maximize your time and results. It's important to leave 5 to 10 minutes at the end to stretch and flush out some of the lactic acid built up during your session. [24:34] What can we expect to see at your youtube channel? Exercises, way to train the core, talks on transforming your body. Nutritional advice, how to design your own HIIT routines and more. [25:48] How can you follow Gerald? Website: Personal Trainer City of London Twitter: @geraldsmith20 Google+: Gerald Smith YouTube: Gerald's YouTube Channel Get Gerald's FREE give away The Fit Executive  Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Ice Thickness Safety In this episode of the Outside Health and Fitness podcast we're talking about how  to safe this winter fishing, skating and skiing on frozen lakes and ponds. On Today’s show you’ll discover... ... how to tell if the ice you’re about to go out on is safe; ... what to do if you or someone in your party falls through; ... and how to have a safe and fun time out on the ice this winter. call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Subscribe to Outside Health and Fitness iTunes | Android | Email | RSS | More Options Winter Fun on Lakes and Ponds When the conditions are right many of the frozen lakes around here look like little cities with clusters of ice houses, cars and tons of different activities happening right out on the ice. It’s a carnival type of atmosphere and it can be a lot of fun but there are dangers too. The Dangers of Thin Ice [1] The CDC says that Every day, about 10 people drown in the US.  When ice is involved it’s estimated that over [2] 50 percent of drowning victims were attempting to rescue another person or an animal that fell through the ice. If you’re going to venture out on the ice you need to know about ice thickness safety, how to tell if the ice you’re on will support you and what to do if you or someone you’re with falls through. Assessing The Ice There are three things that together, can help you make an assessment of ice thickness. Visual Inspection Measure It Check with local experts and resources [3] It’s important to keep in mind that the ice may be thick in one area but thin in others. Currents and flowing water can cause ice to become very thin. Another concern is the chance of ice thawing even when under a blanket of snow. Bodies of water freeze and thaw throughout the winter and that can make the ice unstable. Visual Inspection [4] Generally if the ice is blue, clear or green that indicates that it may be safe for skating, skiing and walking and you should do further assessment. If it's dark that can indicate it’s too thin and should be avoided.   If the ice is white it may be weak with air or snow trapped inside. Finally, look for signs of open water Ice Thickness Guidelines 3.5" - 4" or more - walking, skating, skiing, fishing 7" or more - passenger car 10" or more - small truck Ice thickness Safety Guide from the Farmer's Almanac. What to Bring for Safety Bring a friend and never go out on the ice alone. SPUD life jacket, ice picks, a cell phone and a length of rope Survival Tips if You Fall In Try not to flail your arms but do keep them above water and warm if possible. Don't remove your clothes, especially your boots because they may actually help to keep you floating. Once back at the ice edge try hoisting yourself out by kicking hard.  Rescue Tips Call 911 ASAP Throw something that may float to the person in trouble or use a long pole to extend to them.   Ladders can be used so long as you don’t get on the ice yourself.   Items like tree branches, garden hoses, small boats or ropes can also be used to help provide the victim with self-rescue options. Never try and enter the water to rescue someone. References http://www.usatoday.com/story/news/nation/2015/01/17/kostigen-fall-through-ice/21861699/ http://www.rospa.com/leisure-safety/water/advice/ice/ http://www.livingsafer.com/2011/02/04/the-dangers-of-thin-ice/#sthash.PS9UT9aL.dpuf http://www.theclymb.com/stories/tips/8-safety-tips-for-playing-on-frozen-lakes/ Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Affordable Race Photos In this episode of the Outside Health and Fitness podcast I talk with Greg Tuballes from RaceLens. RaceLens is a really cool service that provides affordable photos by including the crowd of spectators to be your unofficial photographers for the event! On Today’s show you’ll discover… …how Racelens provides affordable photos to race participants; …gives spectators an opportunity to become part of the event; … and provides a unique crowd-sourced platform that’s a win – win for everybody involved! call the show: 207-370-9797 email: sws0926@gmail.com Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Subscribe to Outside Health and Fitness iTunes | Android | Email | RSS | More Options What is RaceLens? [2:56] The Platform Racelens is a  platform that allows for spectators or freelance photographers to take pictures of the event and upload them to our platform. We crowd source photos at athletic events, specifically running events. We do  this so the athletes can purchase photos at affordable rates. The problem with most race photos is they cost around 30-40 dollars for singles and upwards of 80 dollars for a collection. Most runners never purchase photos because of the expense. When you consider that the normal race fee is 30-40 dollar you can see it doesn’t make sense to spend that and more on a photo. [3:52] How did RaceLens come about? Three of the four people behind the idea are business school class mates and runners. When they met they found they had running in common and as the talked realized they all recognized  this problem with race photography. [4:12] Photographers benefit too So the runners benefit because the pictures are more affordable but your service also benefits the photographers too? Yes, it also benefits the photographers whether you’re a freelancer or a spectator because we give the vast majority of the sale directly back to the photographer. [4:27] How does a runner choose the images they want? Photographers upload the images to RaceLens and then tags the photo with bib numbers making it easy for the runner too search by their bib number. It also gives spectators an opportunity to be more engaged in the event. [6:11] Personal Experience with the High Cost of Race photos In NYC we have run the marathon and to qualify you need to run 9 races. Each event is 40 dollars. They have a lot of photographers around the course and I would have liked to have purchased a photo as personal keepsake but at 30 – 40 dollars it was just too much and I never did. When we did our initially customer research we found that less than 5% of runners have ever purchased a photo. [7:32] Other Applications Do you see an opportunity for RaceLens to be used at just about any event? Yes, although right now we’re very focused on the running and endurance community. We may expand into triathlons, tough mudders and fun runs. [9:21] The Future for RaceLens Depending on how well we do, we would like to produce a stand alone app to make it as easy as possible. The web application works right now. [10:06] More Information and Contact RaceLens How can you find out more about RaceLens. Website at [RaceLens.com](http://racelens.com) Facebook page](https://www.facebook.com/RaceLens) [Twitter](https://twitter.com/racelens) Email [Sales@racelens.com](mailto:sales@racelens.com) Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Summer Fun in the Winter In this episode of the Outside Health and Fitness podcast I share seven fun summer activities you can do even in the winter! On Today’s show you’ll discover… …how to put some summer fun back in your winter life; …how getting outdoors for fun activities can help you beat the winter blues, …why many of the things you love to do in the summer are even better when you do them in the winter! call the show: 207-370-9797 email: sws0926@gmail.com Support Outside Health and Fitness Cabin Fever When winter sets in it’s easy to “hunker down” and stay inside…and sometimes that’s smart but do that too much and it can lead to cabin fever. Cabin fever is a depressing sort of feeling and a reaction to being isolated in a small space, with nothing to do for an extended period of time. What are the symptoms? Well you become irritable, you sleep a lot, you start distrusting people and have an urge to go outside even in bad weather.  One therapy for cabin fever is as simple as getting out and interacting with nature. In fact, research has shown that even brief interactions with nature can promote improved cognitive functioning and overall well-being. So what if all those things you love to do in the summer were available year round?  That might make it more fun to get outside and avoid cabin fever right? Well, many of them are and you might be surprised to find they are even better during the winter months. 7 Ways to Have Summer Fun in the Winter Go to the Beach It’s almost impossible to think about summer fun without thinking about going to the beach. But guess what? The beaches are still open in the winter….and I’ll bet you can get a really good parking spot too. Ok….but what do you do at the beach in the winter? Well, most of the things you do at the beach in the summer you can do in the winter like: collect shells have a cookout take awesome pictures play volleyball… Go for a walk… and….it will definitely be a trip to the beach you’ll remember! Go for a Run Running in cold weather can be great and so don’t put your sneakers away during the winter. You’ll need to modify your running gear and adapt a few different strategies but you’ll be surprised how enjoyable it is to run in cooler temps. Here are few tips to get you started. The first thing to think about are your shoes and feet. You’ll want to keep them warm and dry. Mark Grandonico, president of the Maine Track Club in Portland says to keep your feet warm run in shoes that have the least amount of mesh. and be sure to wear socks that wick away wetness so your feet stay dry too. Now what to wear… you’ll want to dress for temps 20 degrees warmer than the temp outside (you know you’ll heat up when you get going) so if you’re a little cool when you start that’s a good thing! Select Hi-Tech clothing that wicks moisture for your base layer and look for outer layers with zippers around the neck and arms to vent as you start to heat up. Always bring a hat and gloves because most of the time you’ll want to wear them. I’ve shared this cold weather running tip before but it’s worth repeating start your run into the wind. That way you want be getting blasted with arctic air on your way back after you’ve worked up a big sweat. So those are a few quick tips. Go for a bike ride (Fat Bikes) If running isn’t your thing maybe you’d like to do a little biking this winter. I recently wrote an article for the newsletter on FAT Bikes which are designed specifically for letting you hit the trail during snow season. If you’ve never seen a FAT Bike imagine a mountain bikes that had WAY too much cake…they have big FAT tires that float through the snow and give you the traction you need for big fun in slippery conditions.  So if you love mountain biking and you want to keep riding right through the winter this year consider trying a Fat Bike. Go Camping Now another summer time activity that you really should consider this winter is camping! I know, I know…you’re saying to yourself what are you crazy? Now it sounds more extreme than it is. It is really a lot of fun and with no mosquitoes, and no crowds it’s a whole new wilderness experience. Obviously, you’ll need some different gear, and you’ll need to plan a bit differently for a winter camping trip. But there are plenty of resources online and offline to help you out. I’ll have a links in the show notes to some excellent winter camping resources if you’re interested in giving it a try this year. Go for a Hike If you like the idea of getting out in the woods but maybe not staying the night winter hiking might be a better choice for you. If you love hiking in the summer you’ll love it in the winter. Now just like with running you’ll want to change up your gear and be prepared for cooler temps. Be sure to bring plenty of water because even though it’s cold you can still dehydrate…in fact with more gear on your back, and wicking materials you’ll lose water at a very fast rate. Go Fishing Fishing in the winter can be a blast. It’s simple to do and doesn’t take much equipment. Here’s what you need to get started: I would recommend a guide or someone who’s knowledgeable about ice fishing to show you the ropes the first time Fishing License Auger Bait Good warm clothing Thick ice on a frozen lake or pond and that is pretty much it! Grille Outside One of our favorite things to do in the summer is cook on the grille and guess what? The grille works in the winter too!  I found some good tips for grilling in colder temps from Weber They remind you that: It gets dark early so make sure you have a light by the grille or use a headlamp so you can see if it’s supper you’re cooking. Keep a path clear to the grille and keep the grill brushed off so you have a clean surface to set plates etc. Be sure to tuck loose clothing away….don’t want a scarf catching fire while you’re flipping burgers or those fish you caught on your ice fishing trip. Don’t forget to use the side burner it’s perfect for heating up milk for hot coco. Even with the white stuff on the ground smelling a grille will make it feel like summertime. Resources and Links Mentioned in the Show Winter Running: http://www.runnersworld.com/cold-weather-running/10-tips-for-running-in-the-cold Winter Camping: http://www.rei.com/learn/expert-advice/winter-camping.html Winter Hiking: http://hikethewhites.com/winter.html Ice Fishing: https://en.wikipedia.org/wiki/Ice_fishing  

You Should Try Disc Golf In this episode of the Outside Health and Fitness podcast I talk with John Groen from Disc Golf From a Coasties Perspective about the game of Disc Golf. On Today’s show you’ll discover... ...how easy it is to get started; ...tips for equipment, skills, courses and, ...why disc golf is one of the fastest growing recreational sports in the US! call the show: 207-370-9797 email: sws0926@gmail.com Support Outside Health and Fitness Disc Golf, It’s Amazing! Disc golf is a game played using the same general set of rules as traditional golf. Your mission is to complete an 18 hole course in the fewest strokes (or throws) possible. In disc golf, discs and elevated metal baskets are used in place of the clubs,balls and holes used in traditional golf. Courses can be wide open like traditional golf course or more wooded with trees and other terrain making the path to the basket even more challenging. It’s estimated that between 8-12 million people have played disc golf at least once world-wide and the sport is gaining in popularity with new players and courses popping up all the time! About John Groen One of John’s passions is disc golf. Since discovering the sport 2 years ago thanks to some friends, he has fallen in love with the game.  His blog Disc Golf from a Coasties Perspective is dedicated to exploring the sport of disc golf. He posts regularly about courses, reviews discs, new products and provides tips to improve your skills. Advice for Beginners Get a group of friends Find someone who knows the game and can help you out with the basics. Equipment recommendations There is a speed scale for discs. Discs come in different styles for driving, mid range shots and putting. It’s good to start out with something rated slow on the speed scale. The discs are designed to be more aerodynamic than a “normal” frisbee. The edges are sharp and they are a bit smaller than a conventional disc. Skills that can Help Improve Your Game That classic throw is the backhand. For a right handed golfer a disc golfer a back hand shot fades to the left. By learning to throw forehand shots the disc fade reverses to the right. You can also control the flight by angling the disc as it is released. Disc Golf Courses Many courses are laid-out in the open like a golf course, others are more wooded, some on the side of mountains and others use varying terrain to enhance the game. Why is the game addicting? It’s a very relaxed sport where you can go out have a good time and get to know some new people. The game is played outside in beautiful locations and that’s also a nice aspect to the game. Can you play in the winter? Yes, although it can be tricky because it’s harder to hold the disc when your hands are cold. It’s fun but not something you want to take to seriously. It’s fun to talk abut the sport and learn more about disc golf. There are a lot of great articles and pointers on the blog. Be sure to check out Disc Golf from a Coasties Perspective Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

9 Unusual Camping Tips In this episode of the Outside Health and Fitness podcast I share 9 camping tips you’ll want to try on your next trip. On Today’s show you’ll discover… …clever ways to get a fire going; …how to bring more with you, while lightening your load; …great ideas for eating better, sleeping better and having more fun on your next camping trip. call the show: 207-370-9797 email: sws0926@gmail.com Support Outside Health and Fitness Leave a Rating and Review in iTunes Camping Tips Make a Swedish Torch take a good sized log, 2 or 3 feet long, with nice flat ends and with a chainsaw cut an X in the top and part of the way down. stand the log up with the X on the top, set your tinder and kindling in the X and light it Use a Pencil Sharpener to make Tinder Find a few pencil sized twigs’ Sharpen them and use the shavings you make for tinder.  Use Doritos or Toilet Paper Roll with Dryer Lint Doritos make excellent fire starters or try bringing an empty toilet paper roll and pack it with dryer lint Belt Pan Holder Fasten a belt around a tree Add “S” hooks Hang your pots and pans Straw Containers All you need for this tip are straws, a lighter and an Altoids tin (or other small container). Cut straws so they will fit nicely in your container. Then use your lighter to melt and seal one end of the straw. Nalgene Baby Pour nearly boiling water into your bottle; Put the bottle in a sock or wrap a bandanna around it Place in your sleeping bag to stay warm (make sure the cover is on tight!) Homemade Coffee Bags Place coffee ground into a filter; tie off with dental floss (non-flavored works best) brew as you would tea with a tea bag thanks to Buzzfeed.com for this tip!  Google Maps Before you head out download the free google maps app for your phone (ios or android) before you go search for the area you’ll be traveling in. Next type “OK maps” or “OKAY maps” in the search field and hit search. Now the area you just looked up is stored in your cache. Bring a LifeStraw The lifeStraw can filter enough water for one person for an entire year!  If you ever got lost or run out of water on the trail it could be the best $20.00 you ever spent!  Thanks to distractify.com for this tip Shop for LifeStraw on Amazon *note this not an affiliate link…I just think this is a handy device to have with you in the backcountry!   Bonus For more Camping Tips check out: 5 Backpacking Tips for Backcountry Adventure How to Stay Safe on the Trail with Ben Maynard from Ben On Adventures Photo Attribution “Swedish Fire Torch” by http://zenzi.org/ “Nalgene Bottle” By BrokenSphere (Own work) [CC BY-SA 3.0 or GFDL], via Wikimedia Commons Help Us Spread the Word! We would greatly appreciate it if you could please share #outsidehealthandfitness with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Outdoor Fun In this episode of the Outside Health and Fitness podcast I talk with Melissa Dymock about her new book Sliding in the Snow, Winter Activities for Kids and I find out that the book isn’t just for kids… On Today’s show you’ll discover… …you can reconnect with the fun you had outdoors as a kid, …how embracing new experiences and learning new ways to be active can be good for your soul; …and a fun way to launch a snowball using an old pair of jeans….. call the show: 207-370-9797 email: sws0926@gmail.com Leave a Rating and Review in iTunes Support The Show & Get Rewards! Sliding in the Snow About Melissa Dymock Melissa is from Utah, which she has decided is the outdoor capital of the world. In the summer, she enjoys hiking, biking, camping, competing in triathlons, horseback riding, and whatever else sounds fun. In the winter, she loves to ski.  She also is the author of Sliding in the Snow: Winter Activities for Kids. You can find her on Weekend Woman Warrior on-line where she is exploring the outdoors one adventure at a time. Where did this passion for the outdoors come from? Family camping trips and just being exposed to the outdoors early in life. Is the book for kids? Well, kids and adults. It’s for anyone who wants to stay active and fun in the winter. Why are kids staying inside during the winter months? A lot of times it’s the parents that influence them. The book has activities that encourage both kids and parents to rediscover how magical it is to play outside in the winter. What else is in the book? Melissa has included some really interesting things in her book. Some skiing history, where di hockey come from and other fun bits of information and facts. What is a favorite adventure you’ve had? Spending the day skiing with my nephew. The day was spent skiing the way a ten year old does, skiing around trees, taking jumps, bumps and playing follow the leader. It was a fun day and exciting to approach the day like a 10 year old. Follow Melissa On-Line Weekend Woman Warrior Melissa on Twitter Melissa on Facebook Get Sliding in the Snow on Amazon Get Sliding in the Snow on iTunes Help Us Spread the Word! We would greatly appreciate it if you could please share #outsidehealthandfitness with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Maintaining Your Holiday Fitness In this episode of the Outside Health and Fitness podcast I welcome Kathy Kaehler back to the show to share strategies for maintaining your fitness during the hectic holiday season. On Today’s show you’ll discover... ... a fantastic way to get the most bang for your holiday fitness buck this year; ...how to make sure that your fitness plan is well balanced; ... how in just a couple of days a week you can stay fit, strong and burn calories right through the holidays. call the show: 207-370-9797 email: sws0926@gmail.com Holiday Fitness About Kathy Kaehler Fitness Hall of Famer and nationally-recognized healthy living spokesperson Kathy Kaehler is America’s go-to resource for the best in knowledge, products and programs, captivating audiences across the country with her exceptional combination of unparalleled knowledge and real-world experience. For more than two decades Kathy has been a trusted expert in the national media spotlight, helping everyone from the soccer mom to the celebrity superstar get in shape and adopt a healthy lifestyle. She's worked with A-list Hollywood celebrities including Julia Roberts, Michele Pfeiffer, Kim Kardashian and Jennifer Aniston. Today she shares advice A Perfect Storm That Makes Fitness a Challenge During this time of year it can be difficult to stick with your fitness routine. You're busy, you're stressed and there are snacks everywhere working against you and tempting you to get off track. What Can You Do? Look for routines that can give you the most bang for your buck. Strength Training offers great benefits in an efficient amount of time can keep weight off for good increases muscle mass improves bone health There are myths around strength training that can keep people from including it in their routine. However, strength training won't make you bulky and it will help burn calories and help you achieve the fitness goals you desire. It's Important to Keep it Balanced Strength training can help keep your muscles balanced by working opposite muscle during exercise. For example working your tricep in addition to the bicep helps your body remain well balanced and reduces your chance for injury. Warming Up It's important to warm up by walking on the treadmill or doing something like jumping jacks to ensure your muscles warm up. Warming up is important to: Increase temperature Help muscle stay loose Reduce your chance of injury Rest Rest is also important so doing strength training 2 or 3 days a week is a good idea. Where Can You Follow Kathy On-Line On her website Her Radio Show: "Fit & Sexy for Life" Kathy's Podcast: "Fit & Sexy for Life"   Help Us Spread the Word! We would greatly appreciate it if you could please share #outsidehealthandfitness with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Fly Fishing Simplified In this episode of the Outside Health and Fitness podcastI welcome Steve Plut to the show. Steve runs the website Fly Fishing Simplified and he's on a mission to help others discover the joy of fly fishing. He also shares how fly fishing doesn't have to be complicated. If you've ever thought about trying it or want some inspiration to pick it up again you'll want to listen to today's show. On Today’s show you’ll discover... ... why fly fishing is a fun way to unwind and be present in nature;    ... how fly fishing is a great motivator to stay fit and active; ...  how catching a fish on the fly is something anyone can learn and have fun with....but a word of caution....if you try it....you might get hooked! call the show: 207-370-9797 email: sws0926@gmail.com Leave a Rating and Review in iTunes Fly Fishing About Steve Plut Steve Plut runs the website Fly Fishing Simplified. He is a Fly Fisherman, bow hunter, backpacker, hiker, gambler, wine lover, part-time philosopher and wanna be economist. It appears he is also a big Steelers fan also! Steve's dad introduced him to the world of fishing and it's become his passion. Steve's site helps to simplify fly fishing and show you that it's something anyone can learn and enjoy. How did you get into fly fishing? Steve was at a Banf film festival and watched a movie called "Eastern Rises" and it inspired him to try fly fishing. Why do people feel nervous about trying fly fishing? On his site Steve explains how... "...for years I considered trying fly fishing. I read books and articles on it and all they did is seem to make the sport so complex that I was simply too intimidated to start! Hearing terms like fly line weight, rod weight, floating line, sinking line, dozens of different casts and seeming hundreds of different fly patterns I was overwhelmed." curated from http://flyfishingsimplified.com It's not easy but you can get enough skill to have fun and catch fish. One of the reasons Steve likes fly fishing is there are fewer people doing it and that can be a big advantage. What type of fish do you fish for? Generally, trout, bass, catfish,carp, bluegill, crappy bass, bowfin and more. What are the health benefits of fly fishing? Wading in a stream and fighting the current is a good workout. Even getting to your favorite spot can be a good workout. When you ride your bike to a stream Kayaking to a your favorite sport One of the biggest benefits is the mental health aspect of fishing. It's a great way to be positive, and in the moment. What's Steve's best advice for learning to fly fish? Go fishing, get out on the water. There's only so much you can learn from a book or watching movies you need to get out on the water. Follow Steve on Line [Fly Fishing Simplified](http://www.flyfishingsimplified.com/) [Steve on Twitter](https://twitter.com/FlyFishingSimpl) Help Us Spread the Word! We would greatly appreciate it if you could please share #outsidehealthandfitness with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Trail Safety Tips In this episode of the Outside Health and Fitness podcast I talk with Ben Maynard from Ben on Adventures about how to stay safe when you're out on the trail. On Today’s show you’ll discover... ... what to do if you get lost in the backcountry; ... the rule of threes ... and some of the essential items you’ll want to have with you to stay safe on the trail. call the show: 207-370-9797 email: sws0926@gmail.com Leave a Rating and Review in iTunes  About Ben Maynard Ben Maynard is an outdoor enthusiast who loves  adventure, backpacking, travel and anything similar to that! He runs the BenOnAdventure blog to share his experiences and spread the word about how amazing, wonderful and life changing an adventure can be.  He fell in love with the outdoors when he was very young exploring the woods behind his family home and that has grown into a passion for adventure and his dream of an epic adventure on the AT. When it comes to life Ben’s favorite mantra is “Keep Exploring!” Trail Safety and Survival Tips for not getting lost and what to do if you do get lost research the area tell someone where you’re going check your map Remember STOP Stay, Think, Observe ,Plan The international distress signal (3 fires in a straight line or triangle pattern) Remember the RULE of threes 3 minutes without air 3 days without water 3 weeks without food Preparing for Bad Weather Research the weather in that area Keep an eye on the sky Pay attention to the wind Pack wisely and bring outer-shell, mid layers, hat, gloves, mittens What to Bring for First-Aid and Survival Gear Over the counter drugs (pain relief, anti-inflammatory) Immodium Benedrill (also good for sleep) Clariton Adhesive bandages Gause Neosporin swiss army knife Hand sanitizer Batteries whistle Flint 2 bic lighters emergency tinder Duct Tape Where to Find Ben on-line Website On Facebook  On Twitter On InstaGram On YouTube  Other Links Mentioned in the Show How to Plan for an Epic Adventure Geraldine Largay died of exposure on Appalachian Trail, autopsy finds  Help Us Spread the Word! We would greatly appreciate it if you could please share #outsidehealthandfitness with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Fitness Mistakes In this episode of the Outside Health and Fitness podcast we talk about common fitness mistakes with scary consequences. On Today’s show you’ll discover... ... some of the most common fitness mistakes (some you might even be making) and the scary consequences that can result from these simple errors; ... and you'll  hear from guest experts on the best ways to avoid these mistakes so you get the most from your next workout, or outside adventure. call the show: 207-370-9797 email: sws0926@gmail.com Leave a Rating and Review in iTunes Common Fitness Mistakes Fitness Mistake #1 Static Stretching Cold Muscles Static stretching cold muscles Can lead to torn and tight muscles. Better to warm-up with dynamic movements and stretch once your muscles are warm. Fitness Mistake #2 Skipping Your Warm Up Skipping a warm-up before lifting weights for example, can result in torn muscles and with cardiovascular exercise, could raise your heart rate too fast. Fitness Mistake #3 Not Staying Sufficiently Hydrated Becoming dehydrated is REALLY serious and SCARY. In fact, at 3% dehydration you could pass out and fall into a coma. Fitness Mistake #4 Not Giving Yourself Enough Time to Train This can be very scary because inadequate training could result in everything from cramps and injury to serious cardiac complications and death. Fitness Mistake #5 Having a "No pain No Gain" attitude "No pain no gain" is another scary fitness mistake that can lead to injury. Experts on Today's Show Dr. Barry GoodMan Dr. Barry Goodman has been practicing Chiropractic with his family at Goodman Chiropractic. Established in 1977, the Goodman Family has been serving the chiropractic needs for two generations. Bart and Barry took their lead from their late, great father Charles. Their mother Geri continues to run the administrative side of the business and keeps everyone smiling. Barry earned an Associate of Arts from Moorpark College, Moorpark and Bachelor of Science from Cleveland College, Los Angeles. His Doctor of Chiropractic from Cleveland College, Los Angeles and is a certified Industrial Disability Evaluator. Listen to my full interview with Dr. Barry Goodman Joanna Chodorowska Joanna is a competitive athlete and a sports nutrition coach. As an athlete herself, she knows the importance of nutrition for a healthier, more fit athlete. She understands the challenges endurance athletes have with food choices, training twice a day, dehydration, race day nutrition and time constraints. Joanna has been a triathlete for over 18 years. Along the way the opportunity to start her own nutrition practice presented itself. She’s been operating her business, Nutrition in Motion, for over 10 years now. Listen to my full interview with Joanna Dr. Eddie Fatakhov Dr. Eddie Fatakhov is a co-author of The Doctors’ Clinic-30 Program and a member of the American Society of Bariatric Physicians. Dr.Eddie is an expert in the field of nutrition and weight loss. He’s worked as a certified personal trainer, nutritionist;  and helped his clients lose weight by creating individualized exercise routines and meal plans. As a physician, he is very familiar with the obesity epidemic that is facing this country. Daily, he guides his patients to healthier lifestyle choices, which help prevent disease and improve the overall quality of their lives. Listen to my full interview with Dr. Eddie Fatakhov Help Us Spread the Word! We would greatly appreciate it if you could please share #outsidehealthandfitness with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Keep Local Hiking Trails Open In this episode of the Outside Health and Fitness podcast I share some ideas for fostering a good relationship with landowners and maintaining access to trails and wild places. On Today’s show you’ll discover... ...simple ways you can help maintain access to the trails and wild places you love; ... how to help pass on good trail habits to kids and friends who are new to outdoor adventure; ... simple ways to share the trail and enjoy your next wilderness adventure call the show: 207-370-9797 email: sws0926@gmail.com Leave a Rating and Review in iTunes Maintaining Access to Trails As an outdoor athlete and adventurer you count on having trails and access to wild places but this access isn’t a right it’s a privilege. It’s something many landowners graciously provide and something that can be taken away or restricted as well. Why do Landowners Close Trails? You know trails can be closed for many reasons sometimes it’s to protect the area from erosion, sometimes an animal like a bear has been seen in the area and the trail is closed to protect you and the animal. Generally these types of closures are temporary. But many times trails are closed or access is restricted due to the careless actions of others. And it’s not just small little trails either many major trail systems cross private land where owners have been nice enough to allow the public access. Best Practices for Preserving Trail Access Don’t Leave as it was, Leave it Better than it was... Respect all posted areas Organize Thank Landowners Volunteer Set an Example Practice proper trail etiquette Conclusion Keeping trails open and maintaining access to wild places is important to ensure our kids and their kids have the same opportunities to find adventurer and appreciate the outdoors like we do. By doing your part and respectfully teaching and setting an example for others you can help maintain access to wild places. Links mentioned in the show MPR News Superior Hiking Trail Story Bangor Daily News Appalchian Trail Story Maine Trash Runners Interview on Outside Health and Fitness Trail Etiquette Tread Lightly Help Us Spread the Word! We would greatly appreciate it if you could please share #outsidehealthandfitness with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!  

Beat a Fitness Slump In this episode of the Outside Health and Fitness podcast I share some ideas for getting past a fitness slump and back on track with your goals. On Today’s show you’ll discover.. ... why fitness slumps happen so you can take steps to avoid them, ... 7 creative ideas for beating a fitness slump, ... and how to get back on track to making the progress you want! call the show: 207-370-9797 email: sws0926@gmail.com Leave a Rating and Review in iTunes The Battle between Fitness Guy and Coach Potato Man Take A Break  Change it Up  Focus on one Thing Spend Less Time Working Out  Look Back on Recent Success Stay Positive  Get Inspired Success Stories Arthur's Video  A lot of times a slump signals you need to make a change. A change in your surroundings, behaviors or thinking. Knowing how slumps happen and then what you can do to pull yourself out can give you a sense of control that helps  keep you on track and making progress toward your fitness goals. Get Full Show notes at OutsideHealthandFitness.com/144 Help Us Spread the Word! We would greatly appreciate it if you could please share #outsidehealthandfitness with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Fall Fitness In this episode of the Outside Health and Fitness podcast I share some ideas for staying active during the fall. On Today’s show you’ll discover… … how to dress to stay comfortable in cooler temps; … how to stay safe working out in a slightly darker season … and seven different ideas for […] The post 7 Fall Fitness Ideas appeared first on Outside Health & Fitness.

Inspirational International Guest Appearances In this episode of the Outside Health and Fitness podcast I share some of my favorite moments with international guests from previous episodes. On Today’s show you’ll discover… An inspirational athlete from the UK who’s undertaking an amazing feat to raise 7 million dollars for charity; a world champion cyclist who’s helping […] The post International Inspiration appeared first on Outside Health & Fitness.

Surprising Fitness Tips In this episode of the Outside Health and Fitness podcast I share some surprising fitness tips for outdoor athletes On Today’s show you’ll discover… …an easy way to improve your speed (after you run) …why taking your shoes off could improve your health …how to exercise longer by keeping your hands cold […] The post 7 Surprising Fitness Tips for Outdoor Athletes appeared first on Outside Health & Fitness.

Healthy Kids In this episode of the Outside Health and Fitness podcast we talk about how to help your kids be healthy kids. On Today’s show you’ll discover… The health problems associated with childhood obesity; Steps you can take to help your kids manage a healthy weight; Helpful resources and creative ideas for making health […] The post How to Help Your Kids be Healthy Kids appeared first on Outside Health & Fitness.

Reducing Stress In this episode of the Outside Health and Fitness podcast I talk with Drew Taddia about how small lifestyle changes can make a big difference in how you manage stress in your life. The human body is designed to experience stress, in fact it can even be positive but when it’s prolonged and […] The post Reducing Stress A Lifestyle Approach appeared first on Outside Health & Fitness.

Earthing, Grounding and Vitamin G In this episode of the Outside Health and Fitness podcast we talk about power of earthing (also known as Grounding or Vitamin G). On Today’s show you’ll discover… … how direct contact with the earth provides the body with a lost electrical signal that reduces pain, increases blood flow and […] The post Vitamin G and the Power of Earthing appeared first on Outside Health & Fitness.

Anti-Aging In this episode of the Outside Health and Fitness podcast I talk with Tyson Lee about a natural way to reduce the signs and symptoms of ageing. On Today’s show you’ll discover… a natural way to fight the effects of ageing through exercise a 2 week exercise program you can use starting today to […] The post Anti-Aging with Tyson Lee appeared first on Outside Health & Fitness.

Funky Fads In this episode of the Outside Health and Fitness podcast Jessica Bailey and I take a look at some interesting fads from “yesteryear”. How many of these do you remember? (this show was originally published as Episode 87 on Sept 1st 2014, click here for the original show notes and videos). call the […] The post Funky Fads From the Past appeared first on Outside Health & Fitness.

An Innovative Approach to Fitness In this episode of the Outside Health and Fitness podcast I talk to Luke from WolfPack Fitness about his unique and innovative approach to health and fitness. On Today’s show you’ll discover… …how working out can be fun; …why fitness is about more than just your physical strength; … how it’s […] The post WolfPack Fitness appeared first on Outside Health & Fitness.

Keeping Cool in Hot Weather In this episode of the Outside Health and Fitness podcast I share 7 exercise tips for keeping cool when your working out, outdoors in high temps. On Today’s show you’ll discover… .. some of the dangers and things to avoid when working out in high temps; … how to tell […] The post 7 Exercise Tips for Keeping Cool in Hot Weather appeared first on Outside Health & Fitness.

In this episode of the Outside Health and Fitness podcast I talk with Ben Maynard from Ben On Adventures about how he’s preparing and planning for his thru-hike of the Appalachian Trail. On Today’s show you’ll discover… What it takes to get physically and mentally ready for a long distance thru-hike; How to prepare for the different types of terrain, weather and wildlife you’ll encounter on the trail; Where to find the resources and inspiration to make your dream adventure a reality. call the show: 207-370-9797 email: sws0926@gmail.com Show Notes: OutsideHealthandFitness.com/133

In this episode of the Outside Health and Fitness podcast I share seven of my favorite cool and unusual tips to improve your running. On Today’s show you’ll discover… …breathing techniques that provide more oxygen; …how to replicate outdoor running on a treadmill; …how to lock your heel in place to avoid blisters and more. call the show: 207-370-9797 email: sws0926@gmail.com For Full shownotes: OutsideHealthandFitness.com/132

In this episode of the Outside Health and Fitness podcast I'm on vacation so I thought it would be a good chance to dive into the archives and replay one of my most popular episodes. The show features Dr. Barry Goodman talking about how to keep your back and core strong for outdoor fun. On Today’s show you’ll discover... …sport specific stretches you can do before and after your next hike, bike ride or ski trip to warm up and cool down properly; …how to strengthen your core and the muscles that protect your back; …how to take care of your back when you’re being active and having fun outside. call the show: 207-370-9797 email: sws0926@gmail.com Show Notes: OutsideHealthandFitness.com/131

In this episode of the Outside Health and Fitness podcast fitness hall of famer Kathy Kaehler is back on the show to share a path forward to a healthier, fitter, happier you. On Today’s show you’ll discover... ...simple steps you can take to get healthy and feel better; ...how exercise is important but it's not the only component; ...how even small changes can make a big difference. call the show: 207-370-9797 email: sws0926@gmail.com For Full Show Notes: OutsideHealthandFitness.com/130

Staying Active for Better Mental Health In this episode of the Outside Health and Fitness podcast we’re talking about walking and how staying active as you age can help delay cognitive decline as well as improve your physical health. On Today’s show you’ll discover… …how walking may help reduce your risk for dementia; …other benefits of staying physically active as you age; …tips for starting a fitness walking routine. call the show: 207-370-9797 email: sws0926@gmail.com Full Show notes: OutsideHealthandFitness.com/129

In this episode of the Outside Health and Fitness podcast I talk with British Cycling World Champion and Olympic Medalist Bryan Steel. Bryan’s retired from competition and now devotes his time to coaching and helping others discover the joy and health benefits of cycling. On Today’s show you’ll discover… …inspirational stories of people Bryan has helped to transform their life; …why cycling is the perfect “get fit” activity for many; …how you can take advantage of top level coaching to take your cycling to the next level. call the show: 207-370-9797 email: sws0926@gmail.com Full Show Notes: OutsideHealthandFitness.com/128

In this episode of the Outside Health and Fitness podcast, I share important information to keep you and your family safe from ticks. On Today’s show you’ll discover... ... how to protect yourself and your family from being bit by a tick ... why all ticks aren’t created equal ... Do and Don’ts for dealing with ticks. call the show: 207-370-9797 email: sws0926@gmail.com Full Show Notes: OutsideHealthandFitness.com/127

In this episode of the Outside Health and Fitness podcast we’re talking all about bikes. I’ll share road cycling tips and information on how to bike safely. On Today’s show you’ll discover… why cycling is a great way to get in shape outside; what to check before every ride to stay safe on the road; and more road cycling tips for having healthy fun on your bike. call the show: 207-370-9797 email: sws0926@gmail.com Full Show Notes: OutsideHealthandFitness.com/BIKESAFE

When Lightning Strikes In this episode of the Outside Health and Fitness podcast we’re going to talk about how to stay safe when lightning strikes. On Today’s show you’ll discover… …the safest place to be during a storm; …what to do if you can’t find shelter; … the truth about lightning myths and misconceptions. call the show: 207-370-9797 email: sws0926@gmail.com For full show notes: OutsideHealthandFitness.com/125

Tips on How to Train for a 5K Run In this episode of the Outside Health and Fitness podcast Dr. Eddie Fatakhov shares tips and helps you discover how to train for a 5K run. On Today’s show you’ll discover… …strategies and motivation for a 5K or 10K run; …the best training methods and tips to get your body ready to run; …what to eat to fuel your 5K or 10K success. call the show: 207-370-9797 email: sws0926@gmail.com Subscribe to the Show     Last Week Last week, we talked about how gardening helps strengthen bones and prevent osteoporosis. If you missed that episode check it out and get all caught up! Join Our FREE Newsletter Get exclusive heath and fitness articles, tips, show notes, resources, and more! Also get your FREE morning Tabata guide to get amazingly fit in under 10 minutes a day!   First name Email * About Dr. Eddie Dr. Eddie Fatakhov is a co-author of The Doctors’ Clinic-30 Program and a member of the American Society of Bariatric Physicians. Dr.Eddie is an expert in the field of nutrition and weight loss. He’s worked as a certified personal trainer, nutritionist;  and helped his clients lose weight by creating individualized exercise routines and meal plans. As a physician, he is very familiar with the obesity epidemic that is facing this country. Daily, he guides his patients to healthier lifestyle choices, which help prevent disease and improve the overall quality of their lives. How to Train for a 5K Run The first step is to sign-up. Signing up gives you a goal and motivates you to get started.   Get a check up. Even if you’re fit check with your Doctor to be sure everything’s looking good before you start training. Have a support network. Signing up with a friend or family member is a great way to share the experience and keep each other motivated. Pick your rest day. An important element of knowing how to train for a 5k Run is to pick a rest day. Dr. Eddie recommends if your race is held on a Saturday, using Friday and Sunday as rest days. That way your body gets used to it and is ready to go on race day! Resting just means giving your running muscles a break. Other activities on rest day are perfectly fine and encouraged. Know your body type and give yourself time to prepare. You are either an ectomorph, endomorph ormesomorph and knowing your body type can help you determine how much preparation you’ll need to get ready. At least 6 weeks is a good starting point so that you have time to get your body adjusted to the idea of running a sustained distance like a 5K or 10K. Start with interval training. If you haven’t run before or it’s been awhile a walk, run, walk method of building up your bodies ability for sustained running is a good strategy. Include weight training in your 5K preparation plan. Train for a distance longer than you plan to run. That way, on race day, the distance will be easier. It’s all about headroom (you musicians know what I’m talking about). Stay Hydrated! Staying hydrated, before, during and after the race is critical for preparation, race performance and recovery. Keep it Familiar. Don’t eat something new or get new shoes for the race. Do what you’ve been doing. The last thing you want is something brand new and unexpected to deal with on race day. Bonus Keep a diary to record what you eat, how you trained and what to expect so you’re even more prepared for your next race. Warm up using dynamic stretching. Pace yourself with a goal of finishing. Wear sunscreen, hats and stay sun safe. More From Dr. Eddie The Skinny on Sustainable Weight Loss 6 Tips to Aid in Weight Loss and Prevent the Sumo Wrestler Look Follow Dr. Eddie on-line Get The Doctor’s Clinic-30 Program Resources Find a Race Near You at Runner’s World Help Us Spread the Word! We would greatly appreciate it if you could please share #outsidehealthandfitness with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! Ways to subscribe to Outside Health and Fitness Click here to subscribe in iTunes Click here to subscribe via RSS Click here to subscribe via Stitcher Feedback Ask questions, make comments, send in your favorite fitness tips or anything else you would like to share. Let your voice be heard! Call 207-370-9797 Email: sws0926@gmail.com Use our SpeakPipe Page! to send a FREE voicemail right from your computer, tablet or phone!

Strong Bones through Gardening In this episode of the Outside Health and Fitness podcast we talk about why gardening is an excellent activity for helping to prevent osteoporosis and increase bone density. On Today’s show you’ll discover… …how gardening provides a physical activity that helps build strong bones; …how lowering your stress levels through gardening helps maintain healthy bones; …how what you grow in the garden can help strengthen your skeletal system. call the show: 207-370-9797 email: sws0926@gmail.com Show Notes: OutsideHealthandFitness.com/123  

Ipiit The Food Ambassador In this episode of the Outside Health and Fitness podcast I talk with Rosalie Schill about how her app Ipiit can help you make better food choices at the supermarket. On Today’s show you’ll discover how Ipiit the Food Ambassador... ... helps you steer clear of those foods you are working to exclude from your diet; ... makes it easier to select the right food for you; ... is working to provide two-way communication between consumers and food manufacturers. call the show: 207-370-9797email:  email: sws0926@gmail.com For Full Shownotes: OutsideHealthandFitness.com/122

In this episode of the Outside Health and Fitness podcast we're taking a look at sunscreens and the protection they provide from harmful UV rays.  On Today’s show you’ll discover... ...all sunscreens aren't created equally and; ...how to make sure your sunscreen offers you full protection from the sun's harmful rays; call the show: 207-370-9797 email: sws0926@gmail.com For Full Show Notes: OutsideHealthandFitness.com/121

In this episode of the Outside Health and Fitness podcast I review a few different options for getting outside and active this spring. I review the Outdoor Products Gama8.0 pack and Jessica Bailey is back to help us get the most out of our chest press in this week’s Sassy Girl Exercise Tune -Up. call the show: 207-370-9797 email: sws0926@gmail.com For Full Show Notes: OutsideHealthandFitness.com/120

Adventures on the Water In this episode of the Outside Health and Fitness podcast I talk with Lia Ditton about her amazing adventures on the water as a professional adventurer and seafaring athlete. On Today’s show you’ll … …hear amazing stories about Lia’s adventures on the high seas …discover that there are many possibilities out there waiting for you, adventures to have where money and time don’t have to hold you back. call the show: 207-370-9797 email: sws0926@gmail.com For Full ShowNotes: OutsideHealthandFitness.com/119

Staying Hydrated In this episode of the Outside Health and Fitness podcast Kathy Kaehler is on the show to talk about the importance of staying well hydrated On Today’s show you’ll discover... ...an easy way to turn your tap water into a refreshing sparkling water option; ...why staying hydrated is so important for your health; ...several easy strategies for incorporating more water into your day! call the show: 207-370-9797 email: sws0926@gmail.com Show Notes: OutsideHealthandFitness.com/118