Ask a Trainer: Staying fit in the cold

Q: I’ll be traveling over the holidays to visit my kids in the Midwest and due to the frigid winter weather, I don’t make it to the gym as often as I’d like. What are some things that I can do to increase my heart rate when I don’t have access to some of the equipment I enjoy using at the gym? – Evelyn C.

Happy (early) Holidays, Evelyn! First of all, kudos to you for prioritizing your health and fitness while spending time with family during the holidays! Since snowy Midwest weather (and cabin fever) is a big shift from the milder Florida winter, exercise is even more important because of its ability to increase serotonin, aka the “happy chemical,” associated with a positive mood and a feeling of well-being. Just because you don’t have access to equipment doesn’t mean you will have to forego a great workout. As a matter of fact, you may be surprised at how much more intense your exercise can be when switching things up by using your own bodyweight! A small example of effective moves you can try are squats, lunges, pushups, incline pushups on a counter-top, climbing stairs (if the house has them), doing step-ups and tricep dips on a stable chair or low table, Pilates- or Yoga-based core movements, or even simply jogging in place while watching the holiday parade. If you feel the need for an extra challenge (or just want to keep your family guessing), pick up some canned vegetables, a frozen turkey, a heavy purse, your grandbaby, or anything else you can find to use as free weights. The key is to get creative and have fun with it! Also, don’t forget that as an Anytime Fitness gym member you have 24-hour access to any and all of the 2,500 facilities around the world. So, if you do miss your routine with the machines and manage to get out of the house, definitely look up the nearest Anytime Fitness wherever you may be. Big holiday hugs to you and your family!

Q: I need to keep my core strong, but because of an inner ear issue I have a hard time keeping my balance as I get up from floor exercises, like crunches. What are some exercises that I can do for my core that don’t require me to get on the floor or require a lot of head movement? – Nada C.

You are correct in believing that maintaining core strength is a very important part of overall fitness and longevity! Fortunately for you, plain old crunches are actually one of the less beneficial exercises when it comes to strengthening your core. As I’ve shared in a past Q&A, the core is much more than your abs and can be considered everything from your knees all the way to your neck – especially the posterior, or back side, of your body. This includes hamstrings, glutes and lower back. My favorite go-to exercise for this is a standing movement called The Founder, which activates your entire true core by using your stabilizing muscles in a holding pattern. The movement is also amazing to alleviate back pain, improve posture, and elongate the spine. When it comes to your inner ear and equilibrium issues whenever you rise up from lying down, a very useful movement to know is the Epley Maneuver. This is a well-known treatment for vertigo and dizziness involving specific head movements that you can easily learn and do yourself at home. I highly suggest looking it up and trying it for yourself, or finding an experienced health and fitness professional who is knowledgeable about both core strengthening and natural, body-based remedies! (P.S. Unless you have already been diagnosed with an inner ear issue, a good idea would be to get your vision checked as a possible culprit for your imbalanced feeling, too!) You can find these movements on YouTube or contact me, using the email below, for a free personal training session.

Jasmin Bedria, Certified Personal Trainer and Nutrition Specialist, is an experienced health and fitness expert at Anytime Fitness, Winter Park. Open 24 hours a day, 365 days a year, Anytime Fitness, Winter Park provides a friendly, well-maintained environment featuring top-quality exercise equipment. Members enjoy the benefit of being able to use any of more than 2,500 Anytime Fitness clubs now open in all 50 states and 19 countries. Email your questions to [email protected] and get a free personal training session!