Annie

The days are getting longer, the sun is coming out and temperatures are warming. Nature is starting to show just how beautiful she is. All the signs of Spring are in the air. It feels good to shake off the Winter coats, step outside and breathe. Amidst the wardrobe and lifestyle changes, you may feel inspired to breathe new life into your fitness routine.

Spring is a great time to take inventory of your current fitness routine and assess what’s working for you and what isn’t. Perhaps you haven’t committed to as many workouts as you resolved to in the new year or the winter weather kept you indoors more than you prefer. Spring weather presents you with more workout options than any other time of year. Here are some ideas to make the most of spring and revitalize your fitness routine for the season:

Incorporate Outdoor Workouts

There are a myriad of outdoor activities to participate in, from outdoor boot camps, group fitness classes, tennis, golf, hiking, cycling, and jogging. Even a leisurely, long walk is worth mentioning as a workout can simply be moving your body. Working out outdoors is a beautiful change of scenery and can improve your mood just from being outdoors in fresh air. There is also the physical health benefit of increased Vitamin D exposure as well. The longer days make it easier to fit in an early morning or evening workout.

Try Something New 

Attend a new group fitness class you haven’t tried before, enlist a trainer at your local gym to motivate and support your fresh start, or sign up for lessons to learn a new sport. You will learn new skills, challenge your body in different ways, and gain confidence. Nothing changes until you do. The two most powerful ways we can physically re-start our body is to re-examine and modify how we move and what we eat.

Schedule Your Workouts

Be realistic about your schedule and start with a plan you can commit to. Enlist a workout buddy to try a fitness class with you. Plan ahead by scheduling your workouts and commit to the time and day. Our minds are easily swayed to sleep in, brunch, or simply skip a workout. A reward system can help to, if you commit to your weekly workout schedule, treat yourself. Setting and scheduling attainable goals can help you achieve success. This in turn builds confidence and improves mental health.

Prioritize Post-Workout Recovery

Sometimes if we go too fast and too hard we are left crippled for days and unable to work out for the rest of the week. Ease into your workout, if it’s been a minute, and be sure to prioritize post-workout recovery. Even ten minutes of gentle stretching after a workout can help our body look and feel better. In addition, our energy will be optimized in a more controlled, calm way. In addition, refuel your body with nutrient rich foods and beverages to promote recovery and optimize performance. Be sure to incorporate hydrating fruits and vegetables like pineapple and cucumbers, and protein like eggs and yogurt, into your post-workout routine. This will help support muscle repair and replenish energy stores.

Try any or all of these tips to maximize your springtime workouts and achieve your health and wellness goals!

-Prema

You may have already tried the cold water craze that has sparked quite an interest in the fitness and wellness industry. Perhaps it started as an invigorating cold shower for a few minutes to wake up or the one-time ALS challenge of dumping an ice bucket over your head on Facebook. Either way, for time immemorial people have enjoyed jumping into cold water and thus there have always been reasons about why a cold water immersion can be good for you. Since Signature Fitness has heard our client’s request and is now investing in making their dreams come true with an upscale recovery lounge replete with cold plunge tubs, clients can soon find out for themselves. In the meantime, we’re doing the research to see exactly what the benefits of a cold plunge are.

One can already surmise from experiential participation that cold plunging feels amazing. Not when first  submerged of course, but once you acclimate and certainly afterwards, there’s a feeling of invigoration and vitality. You feel motivated, ready, and alive. It’s even risen in popularity as a community event. There are a group of cold plungers, called the Puget Sound Plungers, who meet on Seattle beach weekly to jump into the Pacific Ocean. They claim to have “discovered the magic of cold water immersion that heals and revitalizes their physical and mental health”. Cold plunge groups such as this one have popped up around the world at public cold water locations.

Scientists and researchers who have been studying how the human body is affected by the cold have concluded that more research needs to be done about cold water immersion benefits. In studies so far, the water temperature, duration of immersion, and types of exposure vary so there aren’t consistent results despite the beneficial claims made on cold plunge advertisements and social media. What researchers have been able to gather about cold plunges, through numerous studies, is enough though to inspire a cold plunge. Researchers have gathered enough evidence to claim the following as benefits of cold plunging:

Increased Motivation – One study has shown that a cold plunge at 57 degrees Fahrenheit caused a 250% increase in dopamine levels which may be why one feels so good after a plunge. Some people have claimed that once submerged for a period of time your body acclimates to the cold and it’s possible to stay a bit longer to reap the benefits of the increased dopamine that can last for days.

Improved Mood – Cold plunging can affect our blood sugar level. Science has proven that our blood sugar levels affect our mood. High blood sugar levels can cause mood swings, depression, and acting out. Continual and acute cold plunging can improve insulin sensitivity by lowering our blood sugar.

Reduce Inflammation – Cold plunging after a workout can reduce the degree of exercise-induced muscle damage. This in turn reduces the amount of inflammation and soreness, restoring the body for optimal performance.

Weight Loss – Some studies have shown slight weight loss with cold plunging due to the increase of our metabolic rate when in the cold. The body has to increase our internal furnace when submerged in cold water to survive. This in turn increases our metabolism. However, long term weight loss has not been substantiated in research.

There are some precautions one should take before taking the plunge. Get your physicians ok if you already have a weakened immune system or any heart conditions. Be sure to plunge after a good night’s rest and not after a night of partying, and use your own good judgment about how long to stay submerged. Everyone’s physical condition is unique and can handle varying doses of cold water submersion. Conclusively, cold plunging sounds like it’s worth giving a try and see how you enjoy the benefits.

Reflection on these cold, wintery days can bring about feelings of needing warmth, grounding, and a call for the heart to release blockages. Cacao can be used as a vehicle to transport you deep into your own longing and as a co-creator, you can use it on your path to healing. You can use each experience to work on something different. Enjoy this recipe:

6 oz pure, still water

1/4 100% cacao

2 medjool dates

8 sprouted peeled almonds (can omit)

4 oz fresh almond milk

Bring water to a boil, once boiling lower temp to medium low and whisk in 1/4 c of cacao. Simmer while you blend almond milk, dates, and almonds. Add almond milk mixture to simmering cacao.

From the time you add the water to the pot, start chanting your mantra. If you don’t have one, you can use ‘OM’ or try an affirmation such as I am love, I am loving, I am loved. Once your cacao is ready, fill your mug, ring a bell, close your eyes and take a deep breath in. Thank Mother Nature for the cacao and many blessings in your life. Call to mind what is on your heart and let the worry pass, know that with each mindful, healing sip of your medicinal cacao you are bringing in potent energy for deep healing. Let everything else go.

You are Love. xx

Happy New Year Signature Fitness! May it bring feelings of comfort, peace, and joy. May we be inspired to share our peace and joy with one and all. As we gently transition into the winter months, our lifestyle is most prevalent to protect ourselves from the elements. Luckily, most of us, if not all, have a warm place to rest our head and this is not to be taken for granted. We have much to be grateful for and a place to call home is a blessing indeed with so many people around the world displaced. If you’re reading this, perhaps take a moment to close your eyes and mentally say ‘thank you’ to the people and the energy that has come into your life to provide the security that you have at this moment.

Jimmy Toppeta is a crossfit coach at Signature Fitness. In addition to being a CrossFit coach at Signature Fitness, he holds a master’s degree in Exercise Science, has been teaching elementary school Health and Physical Education for 19 years, and is a single dad of two girls. This month he took the time to answer some of our questions about Crossfit.

Thank you for your time Jimmy and sharing your knowledge with us. Jimmy coaches at Signature Fitness Thursday evenings at 6:15 pm – 7:15 pm.

The leaves are beginning to change color, apple picking season is in its prime and soon pumpkins will be arriving by the truckload. The air is crisp, light, and clear and the autumn winds stir up the landscape, signaling the coming of cooler weather. The cooler weather generally inspires a new level of busyness with changing schedules and our diet is naturally affected. Here are some ideas to make the transition into fall a little sweeter and more grounded.

Transitioning into autumn involves clearing excess heat accumulated during the summer and nourishing the body for the upcoming colder months. We can align our diets with the season by incorporating bitter, astringent foods, and sweet tastes.

Bitter and astringent foods cleanse the body from summer, while sweet foods nourish our deep tissue layers preparing the body for late fall and winter. Include coconut oil, figs, brown rice, oats, avocado, eggs, goats milk, nut butters, raw nuts, spinach and other dark, leafy greens, beets, maple syrup and cacao in your recipes. Drink herbal teas and warm water. Try to avoid excessive caffeinated drinks and dry foods like crackers and chips. With proper nourishment our bodies can stay supple with a balanced amount of moisture and energy.

Cooked pears and apples are a delicious addition for your fall menu. Their natural sweetness is enhanced with a sweet spice mix, creating a comforting and wholesome breakfast. Will and Prema recently made a video of cooked pears with a sweet spice to enjoy  on its own, with a sprinkle of granola, or with a warm, comforting bowl of oatmeal. It will be posted on social media soon 🙂

In the meantime, here’s the recipe:

1 pear, 1 c of water, pinch of cardamom, cinnamon and ginger powder, coconut oil. Put a bit of coconut oil and toast the spices for 30 seconds, once you can smell the ginger powder, add the sliced pears and water. Bring to a boil and then turn on medium heat for about 5 -7 minutes. Once the pears are soft, the water should be mostly absorbed. They are delicious with a bit of honey on top, enjoy! 🍐