Storm-Proof Your Fitness

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Hey Brothers,

Welcome back to the LenDentonThrive Letter. This is where I write every week about the ThriveLife - my food-first, gym-optional approach to lose weight, get fit and stay fit for life! 

As I write this, more than half of the USA is experiencing a serious winter storm. Lots of ice and snow means that most of us will be stuck indoors for the next few days. 

No trips to the gym… no long weekend runs or cycle trips…no rucking up the local hills with your weighted backpacks.

So, the weather is bad and our normal routines are disrupted. But, rather than putting your fitness plans on hold, let’s adapt! 

The ThriveLife “Bad Weather Plan”

When your normal fitness routine gets interrupted by bad weather, here is a simple 3-step plan (based on ThriveLife principles) that will help you stay fit and energized.

Step 1: Focus your food - do the following to keep your smart eating practices on track:

1. Maintain your meal tempo - don’t skip meals. During winter weather, the tendency is to snack and ‘graze’ throughout the day. Instead, eat on your same schedule, with your regular meal timing. 

2. Emphasize protein - load up on protein to manage your cravings. Protein keeps you satiated longer.

3. Avoid sugary snacks and drinks - don’t drink your calories. If you need a snack, think nuts or fruit.

Remember - your weight loss battle is won (or lost!!!) in the kitchen, not the gym!

Step 2: Move more - it's easy to become more sedentary when it’s cold outside. (There’s something about frost on the windows that makes us want to find a cozy place and stay there!) Do this instead:

1. Move hourly - get up and move around with purpose for 5-10 minutes every hour. That might look like walking around your house or apartment. If you have stairs, walk up and down your stairs. The key is simply to move to get your heart rate up a few ticks every hour.

2. Walk on your treadmill - treadmills and walking pads/mats were made for wintery days. If you have access to one, take a 30-60 minute walk on it every day that you’re shut in.

Remember - motion is medicine. So, get plenty of it.

Step 3: Create a Plan B for strength training - create a back-up plan for your strength training

1. If you’re a “gym-guy,” use some spare dumbbells or kettlebells to strength train at home.

2. If you’re a “home-gym-guy,” no problem. You are already good to go. Don’t miss your workouts. (I am a home-gym-guy, so bad weather isn’t a problem for me.)

3. If you aren’t equipped to do weight-training at home, no problem. You can always do body weight exercises to get your reps in. 

The key is to maintain your schedule, even if you can’t match your usual exercises and intensity. Some strength training is better than none. Find a back-up routine that works for you.

So, there’s my quick 3-step ThriveLife Bad Weather Plan to keep you fit and healthy during this winter storm. Beat the blzzard. Stay warm and active. 

Now, I’m off to my treadmill.

Thanks for reading!

And, don’t forget… God loves us. He wants us to thrive! So, let’s go!

Thanks for reading this week.

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