5 Musts for Your Winter Time Exercise Habit – As Seen on Channel 15 News on 1/15/2009

Alright, it’s damn cold out there right now.
In fact at 10:30 PM on Thursday night it’s a
whopping -10 degrees with a wind chill at -27.
No one’s going outside right now, except to
see what it’s like 🙂

This weekend, however, when the weather
warms into the 20s, it will be time to get back
outside for all of the winter fun and games.

Before you do that though, check out these
5 tips for staying warm and safe. I will be
covering these in detail on Channel 15 news
Friday at 5 PM. And you should know that these
segments have become so popular that they have
moved them up in the line-up to 5:05 PM! So,
get home and tune in, or at least check it out
at the top of this blog over the weekend or on

5 Musts for Your Winter Time Exercise Habit

Winter comes and we all spend more time
inside. It’s cold. The days are shorter,
and let’s face it, there’s nothing like
curling up by a nice fire and reading a book
on a cold and snowy day.

The problem is that our winter hibernation
has the potential of quelling even the most
avid fitness enthusiast.

So, fold up that blanket you have wrapped
around you, put on a warm coat and stocking
cap, get outside, and get moving, or
shoveling, or whatever it takes.

Outdoor winter exercise is a sure cure for
cabin fever and your winter blues. It will
double your energy level and boost your
immune system as well. Studies show that
moderate exercisers get 20 to 30 percent
fewer colds than non exercisers do.

But before you go, here are 5 things you MUST
keep in mind for your winter exercise

1. Lay it on, baby!

One of the biggest mistakes cold-weather
exercisers make is overdressing. When
exercising outside, you have the potential of
generating so much heat that it will actually
feel 30 degrees warmer than it actually is.

This can result in a quick chill when you are
finished, leaving you very little time to get
back inside before you get too cold.

The solution is to dress in layers that you
can remove and replace as needed.

Start with a thin layer of synthetic material
such as polypropylene, which draws sweat away
from your body. Avoid cotton, which stays wet
next to your skin. And try fleece for

Top this with a waterproof, breathable outer
layer. A heavy down jacket or vest is a
terrible choice, because it will cause most
people to overheat.

Also, once the temperature dips below 10
degrees, you should really wear a face mask
of some kind for protection from the wind.

2. Protect your extremities.

When it’s cold, blood is shunted to your
body’s core, leaving your hands and feet
vulnerable to frostbite. Try wearing a thin
pair of gloves under a pair of heavier gloves
or mittens lined with wool or fleece. You
might want to buy exercise shoes a half-size
larger than usual to allow for thick thermal
socks or an extra pair of regular socks. And
don’t forget a hat or headband. Remember, 30
to 40 percent of your body heat is lost
through your head.

3. Remember sunscreen.

It’s as easy to get sunburned in winter as in
summer. In fact, it’s often worse in winter
due to the sun’s reflection off the snow
and/or when exercising at higher altitudes.

Make sure and wear a sunscreen that blocks
both UVA and UVB rays and has an SPF of at
least 15 or higher. Use a lip balm that
contains sunscreen, and protect your eyes
from snow and ice glare with dark glasses or

4. Pay attention to wind chill.

The wind can penetrate your clothes and
remove the insulating layer of warm air that
surrounds your body. Fast motion such as
skiing, running, cycling or skating also
creates wind chill because it increases air
movement past your body.

When the temperature is 10 F (-12.2 C) and
the air is calm, skiing at 20 miles an hour
creates a wind chill of minus 9 (-22.8 C). If
the temperature dips well below zero (-17.8
C), choose an indoor activity instead.

5. Drink plenty of fluids.

Drink water or sports drinks before, during
and after your workout even if you’re not
thirsty. You can become just as dehydrated in
the cold as in the heat from sweating,
breathing and increased urine production.

Click Here for Immediate Access to Your Nomad Fluid Pyramid

How To Maximize Your Company’s Bottom Line…

Tune in This Friday, to “In Business with Jody and Joan” to hear my provocative interview about how corporate fitness can maximize your company’s bottom line…

The show will air on Friday at 6 PM on The Pulse – Madison 1670 AM.

How would you like to get a return of $3 for every $1
you invest? Believe it or not, that is what a good,
solid corporate fitness program can do for your

With healh care costs skyrocketing, companies are
finding that providing health benefits for their
employees can have a dramatic impact on their profit
margins. But cutting costs is not the answer…

Small investments in corporate fitness and wellness
programs can pay big dividends in the long run. And
often, the payoff is almost immediate.

Tune in this Friday, August 8th to hear the full story:

The show will air on Friday at 6 PM on The Pulse – Madison 1670 AM.

The Fitness Nomad provides corporate coaching to small
companies in Dane county who understand the impact they
can have by promoting a more healthy workplace.

If you are interseted in finding out more about out
programs, you can call our studio directly at:


To get your Free copy of my special report on the
subject, “How to Maximize your Bottom Line in Minimum
Time with Corporate Coaching”, fill out the form below
and we will send one to you right away.

I would also be happy to visit with you and your
company personally to discuss the corporate wellness
services we provide and to talk about what type of
program might work best for your company.

Complete this form to receive your special report:

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Take care,

You Don’t See This Very Often…

*Note: this is an old post from when I was running my fitness business.  The links and information referencing The Fitness Nomad are no longer active.

That’s right, there we are, Leigh Mills and myself trying to Hula Hoop on local TV. You just don’t see anything like that very often…

Leigh Mills and I had a great time last Wednesday filming this segment. We had to film early in the week at the studio because I was headed out of town to learn the new nutrition system that you’ve been hearing about over the last two weeks. You can find out more about it at:


If you’re interested in sitting down to talk about what this new system can do for you, and why it’s so important to have an accurate resting metabolic assessment (RMR Test), please call us right now at 608-831-9256. We’ll schedule you for a consultation immediately.

In the mean time, you can download the full report, “How to Master Your Metabolism” by going to the link above and filling out the short form.

Take care and I would love to hear what you thought about the Hula Hoop segment with Leigh Mills. Remember, Friday is World Hoop Day! Have fun.

The Fitness Nomad

Throw away your treadmill – It’s time for some Hula Hoop

That’s right!  The Hula Hoop is back, and this time
it’s heavier…

Although Hula Hoop was a popular child’s game between
the 1950s and 1980s, its roots actually date back 3,000
years to ancient Egypt, where circular hoops were made
from grape vines or stiff grass. The hoops were swung
around children’s waists or rolled on the ground using
the stick for fun. Today the Hula Hoop has been
upgraded for increased fitness performance.

Wendy Iverson, a Milwaukee fitness instructor, was
using a traditional Hula Hoop in the privacy of her
home for years. Looking to increase the workout level,
she inserted telephone wire into the tubing. The result
was a heavy-weight versatile hoop.

So what are the benefits of the Hula Hoop and why
should you think about trying a weighted one?

Hula Benefits

It targets your middle baby!

With circular trunk movements, it directly works
abdominal muscles, hips and waistlines. As a result,
you can gain both a cardio and strength workout.

This part is unbelievable…

One minute of Hula Hooping can burn as many calories as
running an eight-minute mile or high impact aerobic
class, according to the Cooper Institute, a health-
based, nonprofit research and education center. In
addition, Hula Hooping promotes correct body alignment
from the circular motions and proper posture in the
upper body routines.

How To Play Hoops

Aerobic Hula Hoop classes require minimal skill level
to take the class. Even if you haven’t picked up a hoop
since you were 10, you should be able to learn quickly.
And the weighted versions of the Hula Hoop actually
make it easier to do.  Believe me, I’ve tried and I
still can’t make that old school plactic version go.

Remember, just like everything else you want to start
slow and work into more intense workouts as you get
stronger and more fit.  Even one minute of Hula Hooping
can be a greuling workout, especially for your middle
aged physique.

The other great thing about the Hula Hoop is that you
can use it for other great core exercises while staning
or sitting in a chair.

Try these 3 moves for flattening your stomach:

1. Around the World
2. The Hula Hoop Side Bend
3. Side Lunge with Hula Crunch

Remember, to check back in a few days for the video for
these moves.

And if you’re looking to order a weighted Hoop you can
now get one from directly from The Fitness Nomad.

Just fill out this form and we will call you within 24 – 48
business hours to process your order:

Cost per Weighted Hoop is $47 plus tax.

Take care, John

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