Cold Weather Workout Tips

How Cold is Too Cold to Workout Outside? 

When Old Man Winter arrives the days get shorter and the temperatures plunge. Early morning or evening outdoor workouts are during the coldest parts of the day. 

Thermometer - 32 Degrees

Good News

You don't have to give up those outside sweat sessions due to the bone-chilling temperatures. 

Susan Paul, exercise physiologist says it’s generally safe to work out outdoors until the thermometer hits a freezing 20 degrees below zero.

However, you need to be properly outfitted. Also if you are a beginner don't start training for your first 10K during the dead cold of winter.

Cold Weather Workout Rules 

If you follow these simple cold weather workout rules you will minimize injuries and boost your performance.

Cold Weather Layers

Wear layers of moisture-wicking (dry-fit) fabrics that will keep you warm and dry.

I also add a jacket that is easily removable. When I first start out running I'm pretty cold, but once I get to full intensity my body warms up pretty quickly. Then I shed the outer jacket and tie it around my waist.

Cold Weather Workout Gear

Cover your mouth  wear a face mask or scarf wrapped around your nose and mouth - this will help heat and moisturize the air before it hits your lungs.

Protect your extremities with gloves, mittens, wool socks, headband and a snug-fitting hat.

Socks This is probably the hardest one for me.  My feet get cold very easily, so I like to wear layers of thick socks.  This is hard to do when you go running because there is only so much room in your running shoe.  So, I choose a dry-fit thin hiking sock for my first layer.  For my second layer, Nike makes a dry fit running sock that keeps my foot pretty warm.

  
Gloves You have many choices in gloves. I usually wear a thinner glove when it's not as cold - like the gloves on the right. But when the temperature dips lower, and the wind picks up, I reach for a thicker pair - like the ones pictured below.  Also the gloves below have the touch fingers which allow me to use my iPhone while running, a definite plus. 

Take it Easy It's better to run long and easy when the temperatures are frigid then a speed workout. This is not the time break your distance record or beat your best time.

Warm Up & Stretch Since it will take more time in the cold weather, allow your body to warm up thoroughly to avoid the risk of injury. 

Remember winter running is about maintaining miles not the speed. If you are running longer distances you can break your runs up to avoid being in the cold too long. After your run make sure you avoid the post-run chills by getting out of your sweaty clothes and drink something warm.

Bucket List: My First 10K Accomplished

A Triumph and a Disappointment

I did it (said with mixed emotions)! 

I accomplished my goal of running my very first 10K race. Not only did I finish the race, but I managed to shave 3 minutes off my previous time. It was a moment of triumph, but it came with a bitter aftertaste. My body had its own plans for the day.

Running a 10K was on my bucket list, finishing it was bittersweet. 

My First 10K

A Battle with My Body: The Pre-Race Struggle

A few days before the race, I experienced what I thought was a simple leg cramp. Little did I know that it would evolve into something much more challenging. I spent the day before the race diligently tending to my leg, with a heating pad and stretching, hoping it was just a minor issue.

A Nervous Morning

The morning of the race I was filled with anxiety. I couldn't shake the fear that my leg would betray me once again, and unfortunately, it did just that. For the first 3 miles, my feet and toes remained numb, possibly due to the chilly weather. However, the ordeal was far from over; throughout the race, my right leg, hip, and glutes were in excruciating pain.

Running a 10K with Sciatic Nerve Pain 

Perseverance Amidst Pain

I wasn't going to let my body hold me back from achieving my goal. After all, I often tell my kids to persevere and push through life's challenges, so I followed my own advice. The pain was there, but so was my determination.

The Lingering Pain

My leg continued to ache even after the race. An internet diagnosis suggests sciatic nerve pain, but the root cause remains uncertain. My best guess is that I pushed my aging body beyond its limits with exercises it couldn't handle. Note: I was correct in the diagnosis. Stretching the right way took the pain away.

My 10K Work Out Prep - running

Questioning My Workout Routine

My regular regimen included weightlifting at the gym and three days of running each week. In addition to that, I incorporated at-home workouts I found online. I suspect that these home exercises might have done more harm than good to my body. After nerve testing and a MRI I found out two things going on. I had pinched my sciatica nerve as well as I have two bulging discs in my neck. After learning how to properly stretch my muscles the pain has gone away. 

My Work Out Prep - Lifting Weights

The Realization of Aging

Getting older is a reality that none of us can escape. The lesson I've learned is that my body is not the same as it was 20 years ago, and I need to adapt accordingly.

Jeep Momma running her first 10K

My 10K Checklist

Be able to run 6.2 miles My running partner and I did this a week before the race. 

Strength training  I lifted weights at the gym and at home three days a week for over six months. My muscles got stronger and increased a little bit every week. 

Proper running shoes I made sure I used shoes that were broken in.

Headgear  I wore a headband from Under Armor. A  dry-fit that kept my head dry and warm. It was in the low 30s on the day of the race.

Check out my Cold Weather Work Out tips.

Gloves  l wore two pairs. A pair of Nike dry-fit running gloves. The second pair allowed me to use my iPhone while I run so I could monitor my pace. 

iPhone with Map My Run App This allowed me to monitor my pace. 

Layers of clothes November gets quite chilly here but once you get running your body temperature ramps up.

Hydrate It's good to start days before the race to make sure your body is all ready to go.

How To Reduce Stress

Taking Care of You! 

Getting healthy has many facets: eating right, exercise, being in the outdoors getting fresh air and sunshine, health check ups and being happy.  

This helps to reduce stress. 

There are so many levels of stress and so many things that trigger stress. Stress is unique to each individual. So there is no one right way to reduce the stress. 

Finding our own ways to reduce stress is a step towards Living Your Best Life.

Steps to Reduce the Stress in Your Life

Step 1

What triggers my stress?  My top 5 things that gave me stress.

My Top 5 things that stress me out!

• Volunteering: I say yes way too much, so I'm learning to say no. I also cut my volunteering time in half.
• Dinner: I stressed to much about what to make for dinner each night.  So once a week I plan out a menu, write it on the calendar and shop once a week for the food.
• Money: my new goal is to be more frugal.  We sat down as a family and found ten ways to be more conservative with our money.
• My health: I now eat right, exercise and have fun.
• Clutter: I can't stand to have "stuff" everywhere.  So once a month I take a day to purge.  Now I'm finding things I can re-sell & donate. This also helps with the money issue. 

My guide How to Simplify Your Life can help reduce your clutter. 

Step 2 

Work on ways to get rid of the things that gave me stress.

Step 3 

If getting rid of the things that give stress isn't possible try my Top 5 Stress Busters. 

My Top Stress-busters

Driving my Jeep with the top down

• Topless Jeep driving: especially on a sunny day. The sun in you face and the wind in your hair always does the trick. If you don't have a Jeep roll down your window.

• Getting a facial: it's ten times better than any back massage.

• Listening to music: it works even better when you combine it with number one.

• Wearing comfortable clothes: My favorites are my yoga pants and tees.

• Hot bubble bath always relaxes the muscles and sooths the mind especially with scents like anti-stress, lavender, citrus and chamomile.
  
  
• Finding Peace through Faith helps a lot to reduce stress. I pray to God and ask him to take my worries from me. I just turn them over to God and trust he will lead me down the right path.  

There is so much out their in the world that can cause stress.  We just need to be aware of what is causing our stress and to stay away from it. If you can't stay away find the things that will make you happy, even if for a short period of time.

Life is too short to spend it being stressed and unhappy!

Find the things that make you happy and Just Do It!

Top 10 tips to be Sexy Forever!

Struggling with Fatty Liver

In 2010, I faced a diagnosis of fatty liver, prompting a desperate search for weight loss solutions and dietary changes. Despite numerous attempts, shedding 20 pounds seemed impossible until a transformative encounter with Suzanne Somers's "Sexy Forever."

My Workout Routine with weights

The Breakthrough: Unveiling the Power of 'Sexy Forever'

Discovering the 'Sexy Forever' book led to a successful weight loss of 20 pounds. However, deviations from the diet led to weight regain, prompting a shift to exercise, which proved ineffective. Returning to the 'Sexy Forever' regimen reignited my weight loss journey.

Age, Toxins, and Weight: Understanding the Impact on Health

Reflecting on the challenges faced by women over 40, understanding how toxins affect the liver and contribute to weight gain is crucial for maintaining a healthy body.

Fatty Liver Epidemic: Unseen Health Crisis in America

With 15 million Americans affected by fatty liver disease, the correlation between this condition and obesity underscores the urgent need for healthier eating habits and reduced toxin intake.

Lifestyle Strategies for a Healthier Liver

My Simple Clean Eating plan is key to start losing weight and getting healthy again.

Eat Organic as much as you can - especially raw fruits, veggies, nuts & seeds. This will lower the amount of toxins in your body. It's all about Clean Eating. 

Bath Organic putting all these chemicals on your skin also adds more toxins for your liver to process.  Your skin absorbs these chemicals into your body.

Check out my Skin Care Naturally Guide.  

Add Beans to your diet -- they contain an amino acid that neutralizes toxins that cause stress on your liver. 

Anise Seeds in foods may stimulate the regeneration of healthy liver cells which flush out the fats.

Turmeric contains a chemical that may help protect the liver against damage caused by accumulated fats.

Eat Lean Proteins

Exercise not your typical exercises like the stationary bike or treadmill or crunches or sit-ups.  Experts say these do you no good. There are specific exercises out there just for women over 40 -- lunges - squats - mountain climbers and more.

Water drink with a lemon and at least 8 glasses - 64 ounces a day.

Watch what you put in your body - Limit alcohol, processed foods  & carbs -- especially refined quick-burning carbs like white flour & sugar.

Read the book Sexy Forever -- It worked and is working for me.  There are lots of tips like when to eat what foods. A certain combination of foods works better.

Top 10 Midday Energy Boosting Tricks

Tips and Tricks 

Lemons, Apples, Water & Outdoors - Energy Boosting Tricks

It seems every afternoon around 2 or 3 o'clock I feel I need to take a nap.  

This is called a siesta  (Spanish pronunciation: [ˈsjesta]) -- a short nap taken in the early afternoon, often after the midday meal. Such a period of sleep is a common tradition in some countries, particularly those where the weather is warm.)  

Wouldn't it be nice it would be to curl up in my bed and doze for an hour or so? Or even on a nice day lay under the warm sun on my hammock?

But there is just too much to get done, I have to find other ways to re-energize that don't take up a lot of time. 

My Top 10 ways to get that extra boost of energy midday

Answer the following questions...

• Am I sneaking sugar, grains and loads of carbs? 

• Am I getting at least 7-8 hours of sleep at night? 

• Have I slacked of on my exercise? 

• Am I eating enough healthy fats for energy? 

Here's a list of tips or energy tricks if your still lacking the much needed energy.

Change Task -- Whatever I'm doing at the moment I find a different task to do. A change of scenery always seems to help.

Walk Outside -- a short fast paced walk can rejuvenate.

Exercise -- A quick 4 minute workout, 4 minutes of non-stop cardio pumping exercises: one minute each jumping jacks, push ups, lunges and squats. This really gets the heart pumping and blood flowing.

Stretch -- Stretch with some soothing music seems to replenish my energy. Flexibility Importance is key to good health. 

Exercise - Running, lifting weights & stretching

 

Cat Nap -- You have to be careful with this one. I make sure I only close my eyes for 5 minutes and take cat naps sitting up, otherwise I will be napping for hours. 

Hydrate -- Drink plenty of water with a slice of lemon.

Light Lunch -- Be mindful to eat carbs in the morning. Eating big carb filled lunch can drag you down. 

Apples -- a nice juicy Red Delicious apple can hit the spot.

Music --  Turn on your favorite songs  and dance. 

Topless in my Jeep!

Blast of Fresh Air -- My favorite way to get my biggest boost of energy is to get a blast of fresh air and sun. The best way to do that is to hop in my Jeep with the top down (Healthy Reasons to go Topless), turn up the radio, and I'm off to get myself energized!    

15 Ways To Get Healthy

It's Never Too Late

Getting older is tough -- our bodies aren't the same as when we were younger. With all the processed food and chemicals out there it makes staying fit even tougher. It takes a lot of work to get and stay healthy. 

There are many ways to start living an Empowered Life. I recommend checking out this page as a good start for an overall look at yourself. 

Getting Healthy is more than just eating right and exercise! 

Ways to get healthy - veggis, water & exercise

To stay healthy you need to make this your lifestyle! 

Go Organic -- in everyway you can... not just the foods you put into your, body but the things you put on your body.  Those chemicals seep in through your skin and your liver still needs to process them.

Simple Clean Eating is a huge big step but you must make this your diet for the rest of your life. It's okay to have "cheat meals". 

Run/Walk/Bike -- Aerobic exercise for 30 minutes a day -- at least 3 days a week. Try yoga or pilates. 

Weight Training -- Get your muscle back! The more muscle you have the more energy you burn.

Toning Exercises -- Getting old means getting cellulite.  Don't fall for those creams or lotions.  The only way to get rid of it is to tone those thighs and butt! AND... Stretch, Stretch, Stretch

Less -- processed food, sugar, salt, flour and less calories after 5pm. Try Fasting!

More -- east more fish, bake or broil meat, relax everyday, sleep. My simple clean eating plan helps me feel good about my body. 

Time -- hang with friends, get outdoors, be with family.  

Clear the Clutter - not only the stuff but the mental clutter which will help reduce your stress. Stress creates cortisol and that is not good on our bodies when we get older. 

 

The Importance of Making Time for Family

A Weekend Adventure with My Kids

In the hustle and bustle of everyday life, it's easy to forget the importance of spending quality time with our family and children.

I discovered years ago on a camping trip to Swallow Falls State Park, there's nothing quite like a weekend adventure to bring a family closer together and create lasting memories.

This weekend was the start of many more outdoor adventures with my kids like Rubicon Trail with My Boys and taking my son for the First Time Off-road.

Myself & my two boys hiking

Making time for your family is so essential. 

Life is too brief to let your desires go unfulfilled. I began to realize that when my kids began to get older.  With that in mind, years ago, we loaded up the Jeep with camping gear and embarked on a journey to Swallow Falls State Park, a destination that was on my Bucket List. 

Our camping trip to Swallow Falls State Park taught me the importance of making time for family and kids. This Family Tradition created lasting memories  and experiences that will stay with us for a lifetime. 

Life is indeed too brief to let your desires go unfulfilled, so I encourage you to take a break from the daily grind and embark on a family adventure of your own. You won't regret it.

The Journey Begins: A Topless Jeep Ride

Our adventure began when we loaded up my Jeep with camping gear and set off for Swallow Falls State Park. The excitement was palpable as we embarked on a journey to a destination I had been eager to visit for years. The open-air experience of a topless Jeep ride only heightened our anticipation for the weekend ahead.

Topless in My Jeep

Making Family Memories

Once we arrived at the park and set up our tent, we realized that this trip wasn't just about exploring new places; it was about creating unforgettable memories with our loved ones. From roasting marshmallows to hiking to the falls, every moment was a chance to bond and strengthen our family ties.

My kids setting up the tent

Exploring the Quaint Mountain Town 

During our stay, we ventured into the nearby town of Oakland, which offered a variety of attractions, including antique shops, the National Transportation Museum, and a train museum. This charming town provided the perfect opportunity to take a break from hiking and enjoy some local culture.

Since it was my birthday weekend, I was able to pick our dinners all weekend. I didn't want to pack food, cook or clean up, so we hopped into the Jeep after setting up camp. 

Mexican Restaurant

The Breathtaking Youghiogheny River and Waterfalls

The highlight of our trip was undoubtedly the Youghiogheny River and the stunning waterfalls that surrounded it. The water was flowing at an incredible rate, creating a breathtaking display of mother nature's power. The 53-foot Muddy Creek Falls was a sight to behold, and we couldn't help but be amazed at the beauty and ferocity of the landscape.

Swallow Falls, MD

Hiking Through the Mountains and Along the Creek

Our hike through the mountains and along the banks of the creek was an unforgettable experience. We explored rock formations, marveled at the stunning scenery, and enjoyed each other's company as we navigated the trails. By the end of the trip, we had hiked the trail three times and couldn't wait to return and explore more.

 

Swallow Falls, MD

Hiking with my Kids

My oldest on the trail

Canoeing at Herrington Manor State Park Just a stone's throw away from Swallow Falls State Park is Herrington Manor State Park, where we discovered a serene lake perfect for swimming, canoeing, kayaking, and paddle boating. We decided to try our hand at canoeing and even let Michael take a spin on a kayak. The experience was both exhilarating and relaxing, and it served as a perfect way to cap off our unforgettable weekend.

canoeing with Michael

My Mini-Bucket List

How to Start

People often recommend having a 'Bucket List,' but sometimes it's hard to know where to start especially when you are in a phase of your life where you are rediscovering yourself. 

When I was in that stage I started with a mini bucket list and expanded it as I began to explore more about myself. Later I was able to help others figure out How to Craft a Bucket List 

Jumping in a lake - Facing my Fears

My 2013 Mini-Bucket List

Conquer my fear of jumping in a lake: CHECK I did it!! Sunday, July 28th. Will I do it again?
Conquer my fear of heights
Off Roading  in a Jeep CHECK this turned out to be a passion for me.
Hike Old Rag 
Run around Lake Courage: I was able to complete about half at Boy Scout Camp but the rain prevented from trying again.  I'm guessing it's about a 7 mile run.
Start up a new hobby: I decided on biking but soon realized it was not good for my knees and they locked up on me.
Camping at Swallow Falls 
Canoe with my Boys
Take my Boys Hiking
Make a New Friend

New Goals 2014

Start a training regiment
Compete in Warrior Dash
Try a new Tex-Mex Restaurant

New Goals Added in 2019

Bowling

Karaoke

The Soundry

See the Band Reagan Years

Escape Room with Friends

New restaurants in the area - Pub Dog Pizza, Sanford Grill,

More Dancing - Nottingham's Tavern

Find a Good Jazz Bar

Reflecting on my list 10 years later 

As I look back on this first real bucket list, I found I had a theme. I began to see who I am to the core from analyzing this list comparing it to my goals and dreams I have now. 

My free time to do what I enjoy, my kids, adventure, my Jeep and conquering my fears are still experiences and goals I want to achieve. 

Check out my Bucket List page to for all me adventures, goals achieved and growth of my list. 

Jeep Soft Top Window Roll

Time to Take the Windows Off

A little time in my Jeep with the top down -- looking up into the blue sky helps put everything back into perspective. Life is to short on this planet -- I need to cherish the time I have with my children and savor every moment with them -- and my new Jeep. 

Protecting the Jeep's vinyl windows is important to keep them lasting longer. I bought a window roll to keep them protected when my windows were off the top. 

Rolling up My Soft Top Windows in a Window Roll

Roll them up in my new Window Roll 👉 Buy Here

You don't want to fold the windows.   

Rolling up the windows in felt

The Window Roll protects from scratches

The Window Roll has straps to hold the windows together

The windows can be stored in a bag

The felt fabric roll protects the windows from scratches and creases. It rolls up easy, and goes into a storage sleeve that you can hook up right to the soft top.

This product I bought myself and no payment was received for this review. 

Jeep My New Grocery Getter

My Jeep is My Sanctuary

My Jeep make Errands fun

My Jeep Make Errands Fun

Before my Jeep I would hate to go grocery shopping or run errands. Now that I have my Jeep, I look forward to it. Everything just seems more fun when you are driving a Jeep! When I come walking out of the grocery store, and I see my Jeep, I get a big smile on my face and I say to myself, "Hey, that's my Jeep! Isn't it awesome!" Sometimes as I'm heading into the grocery store, I sneak a peek by turning around to get a look at my Jeep. I can never get enough peeks.  It looks so good sitting in the parking lot!

My Jeep at Safeway

My Groceries Fit

Before my Jeep, I would have to take time to put down the back seats to fit all my groceries in the car. Sometimes that would be too much work, so I would just set the groceries on the back seat. Something inevitably would fall on the floor as I was driving. Well - not in my Jeep.  Everything fits in the back just fine, and I didn't even have to put any seats down.

Jeep Mom Jeep Accessories 👉 Read More

My Jeep at the grocery store

Things definitely got a lot better with my Jeep, some things stay the same though. My boys still argue and bicker in the back seat.  

The first day home from vacation is usually always difficult.  But, not when you are coming home to your Jeep after being gone for 8 days. I was relieved to see my Jeep sitting in the garage, where I left it, and was very excited to get back behind the wheel.

My Jeep in the garage

The first day back from a vacation for me is spent running errands, and today was no different. First, it was off to swim practice with my youngest.

Pool items in my Jeep

Then to the vet. Our dog, Sterling, was crying all night. Turns out she has "swimmers ear", and she's not even on the swim team.

My dog Sterling in the Jeep

In the olden days, when I had a mini-van or my crossover, I was involved in many car pools for all the camps and practices. Well, with a Jeep it's a little more difficult to be a part of a car pool in our neighborhood. There are only 3 seatbelts in the Jeep's backseat, limiting the number of kids I could car pool. 

My son and I put the Jeep's top down

Some mom's see this as a "con" in the list of "pros" and "cons". I actually see this as a very big "pro". Why?... you might ask...well... On those days when my youngest and I don't feel like heading to swim or basketball or soccer practice, we don't have too. We have no commitments to any car pools. So when the mood strikes us, and we want to play hookey from practice... we put down the top and head out for a drive. 

My son and I play hookey

I figure life is too short, it should be enjoyed. Sometimes you need to be spontaneous and have fun. My Jeep Wrangler Unlimited has helped me lighten up and relax. It's easy to enjoy life when you have a Jeep. My family and I love to take a drive with the top down and feel the wind in our face and sun on our skin. Looks like there will be a lot of "Playing Hookey" in our future!