2Inspire Health & Fitness Magazine #18 - March 2021

The Fun Way To Get Fit: Outdoors 10 Ideas to Get Outside and Get Fit

Flexing is a Lifestyle with Fitness Competitor and Model Phoebe Davis

2Inspirenutrition.com March 2021 FREE

Choosing Your Outdoor Fitness Activity Staying Safe When Exercising Outside

INSIDE THIS MONTH’S ISSUE

The Fun Way To Get Fit: Outdoors - pg. 3 10 Ideas to Get Outside and Get Fit - pg. 6 Staying Safe When Exercising Outside - pg. 9 Flexing is a Lifestyle with Fitness Competitor and Model Phoebe Davis - pg.13 Choosing Your Outdoor Fitness Activity - pg.21

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The Fun Way To Get Fit: Outdoors Burn More Calories, Improve Mental Well-Being and Make Exercise Fun Again

There are many reasons to exercise. It gives you more energy during the day, it helps you sleep better, and it improves your mood.

Exercise also controls weight, balances your metabolism and other systems, and can lengthen your life by helping prevent disease.

What if you could have all of those benefits of 3

exercise plus a few more, with one small change to your exercise approach?

We’re talking about shifting your workout outdoors. Outdoor fitness gives you all the benefits of exercising indoors, and takes it to a new level.

You’ll be amazed what a little fresh air and sunshine can do for your health and well-being.

What Is Outdoor Fitness and Why Try It? Outdoor fitness is, in simplest terms, exercising outdoors. It can be anything from playing basketball in your driveway to running, or from hiking to participating in an outdoor boot camp. In fact, there are so many different ways

Why is Outdoor Fitness so to the reasons that you Popular? are exercising or want to exercise. You just may find There are many theories that outdoor fitness is on why exercising exactly what you’ve been outdoors is growing in searching for. popularity. It is safe to say Let’s first talk about what that exercising in nature Mood Boosting Benefits to expect from an outdoor is cheaper than a gym fitness program and why membership, however Exercising, indoors it’s so popular. that’s probably not the or outdoors, boosts primary reason why endorphins. These are What to Expect from people are embracing the hormones that have a Outdoor Fitness outdoors. calming effect on your body. They’re often called The first thing that you Many people love “feel good” hormones. can expect from nature exercising outdoors When you exercise and exercising outdoors because it’s simpler and outdoors, however, you is the unexpected. It is it keeps them engaged. experience a greater sense an activity that definitely Running on the gym of self-esteem, well-being, keeps you on your toes. treadmill or taking the revitalization, and outdoor The weather changes same yoga class week after fitness has been proven quickly in most areas, so week can become boring to reduce symptoms of you’ll enjoy variety. One for some people. depression. day you might be outside in shorts and the next As mentioned, exercising People who exercise day you’re exercising in outdoors provides variety. outdoors experience the rain. (Exercising in the Even if you jog the same less tension during their rain can actually be fun, route day after day, you’ll day and they have more especially if you enjoy your have different experiences energy. Scientists don’t physical activity.) each time you run. Of know why outdoor course, people are flocking exercise has such a strong Adapting to the variety to outdoor fitness because mood-boosting benefit, of challenges of being of the many benefits too. however, they have shown outdoors helps you learn Let’s look at those next. in numerous studies that a lot about who you are. a person’s sense of vitality You can also expect that The Many Benefits of is enhanced when they you’ll probably smile Outdoor Fitness exercise outside. more, burn more calories and get stronger. You Exercising outdoors has Improved Functional may actually learn to an abundance of benefits Fitness love exercising and look that take it beyond most forward to getting to your indoor exercises. Read Functional fitness is the daily workout. the benefits of outdoor term that’s applied to fitness and compare it exercises that relate to to enjoy outdoor fitness that the bulk of this report is dedicated to sharing ideas about how you can get outside and get in shape.

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real life movements. For example, a squat is a movement that you can perform with bodyweight or with weights. It mimics the same movements that you make during the day when you sit down and stand back up.

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helps your body produce vitamin D. Vitamin D is essential for a healthy body and the truth is that most people are low in this nutrient.

When you get enough vitamin D you have a stronger immune system.

It enhances the absorption of your food in your gut.

It strengthens you bones and your cardiovascular system and is essential for healthy skin.

outside along with how they feel afterwards are worth the effort, and that the effort they put into exercising outside is much more enjoyable.

Some of the reason it’s easier to stay motivated outside may also be Outdoor fitness is often due to the fact that much more functional your workouts are ever than traditional indoor changing. No two days exercises. For example, are the same. Additionally, when you run on a there are a wide variety sidewalk or trail, it’s a of activities that you can different movement enjoy when you exercise than when you run on a Interestingly enough, most outside. treadmill. You’ll have to people only need about

deal with turns, obstacles, 20 minutes of exposure to Wide Variety of Activities and uneven ground. the sun every day to get enough vitamin D. That’s Running and hiking aren’t On a treadmill you never also about how long most the only two activities you turn or step on a rock. And doctors recommend you can enjoy outside. Just when was the last time exercise every day. about any sport or activity that your body moved the you can think of can be same way in real life that The exposure to sunshine done outside. There are it does when you’re on an and fresh air does improve even weightlifting and elliptical machine? your health in many outdoor gym workouts important ways. that you can participate in.

Functional movements help you move better It’s Easier to Stay This wide variety means throughout your normal Motivated you’ll never get bored and day to day life. Even that it’s much easier to find something as simple as Motivation is one of activities that you enjoy. hiking helps strengthen the biggest hurdles to When you enjoy fitness, your bones, tendons, and most exercise programs. you’ll be more likely to ligaments in a way that a However, many people work hard and to stick to treadmill never will. who have switched to your fitness program. outdoor exercise find that Better Overall Health it’s much easier to say motivated.

Exercising outside gives you exposure to the sun’s They say that the way they rays. This simple thing feel when they exercise

10 Ideas to Get Outside and Get Fit When most people think about exercising outside the first thing that they consider is running. While running is absolutely a simple and functional method of outdoor exercise, it’s certainly not your only option. Let’s explore some of your options, starting with running or jogging outside.

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1. Run/Jog/Walk Outside Running, jogging or even walking outside is one of the simplest forms of exercise that you can do.

You don’t need any special equipment other than a pair of shoes to protect your feet. You can start exercising the moment you walk out your front door.

You don’t have to drive to the gym, and it’s easy to fit a run into the busiest of schedules. Also, when you run outside you can vary your terrain. One day you might run around the neighborhood. The next day you might hit a local running trail or head to the park.

When running outside,

you can run with a group, a friend, your dog or on your own. If you run when it’s dark, some simple protective gear is a good idea. Running, jogging, and walking are all cardiovascular exercise and strength training too.

Every time you put your foot on the ground you’re bearing your bodyweight and strengthening your bones.

2. Bicycle Bicycling means different things to different people.

It can be as simple as getting on your cruiser bike and heading out for twenty minutes. Or you might decide that track cycling or road cycling is more interesting to you.

bined and it’s a healthy activity to consider.

them that they can take advantage of.

3. Hike If you have access to trails, then consider adding hiking to your outdoor fitness program. Trails often include obstacles and uneven terrain, which are great for strengthening your legs and core muscles.

A small lake is great for kayaking or stand up paddle boarding. And if you love to swim then find a safe lake or nearby outdoor pool.

It’s also an endurance activity, and you can enjoy long hikes uphill and down. Good hiking shoes or boots are all that’s required. Just be sure to always tell someone where you’re hiking and when you will be back.

6. Boot Camps Outdoor boot camps are becoming increasingly popular. They take advantage of nature and some gym equipment to really get your heart pumping and your muscles working.

Rivers also provide you with an opportunity for kayaking and canoeing.

A boot camp can include a wide variety of move4. Join a Team ments including sprints, Does your community squats and sit-ups. Boot have adult leagues and In some communities camps are often used to sports teams? Look for there’s a very active cyckick start a fitness proling community. They may basketball, baseball, softdo shorter outings during ball, soccer, and even foot- gram, to get over a plateau, or to add life and the week and then put in ball leagues. If you enjoy interest to your workout. team sports and competwenty to fifty miles on If you’re bored or want a tition, this can be an extheir bikes on the weekcellent way to get outside good kick in the backside, ends. and exercise. Most leagues consider an outdoor boot camp.

Mountain biking and trail and teams have weekly practices and games. cycling is also something 7. Racquet Sports that you can enjoy and Racquet sports like ten5. On The Water there are even bikes and nis and racquetball are Water provides an abunwheels/tires that are degreat for getting your signed for cycling in snow. dance of opportunity to heart rate up. You can also exercise. Many people Cycling is both aerobic and strength training com- have a body of water near play handball. While you 7

do need a partner for a game, you can head to the court with a basket of balls and practice yourself.

Also, many courts have a wall that you can practice against.

the winter too. In fact, it can be incredibly fun to exercise in the snow. Consider cross country skiing or snowshoeing.

Other activities include running and hiking too.

You’ll strengthen your core There’s no reason to go indoors when the temand leg muscles hitting peratures dip. You simthe ball and running for the return. Look for public ply need to change your courts nearby. Most com- clothing and perhaps add munities have at least one some cold weather gear. or two. Your local schools For example, when the may also have courts. If you’ve never played tennis paths are slippery you might want to add some or any racquet sport, like traction to your shoes. badminton, consider takThere are strap on devices ing a class. that you can wrap around your tennis shoes to im8. Tai Chi Or Yoga prove your footing on icy Outdoor fitness doesn’t have to be intense. In fact, surfaces. outdoor yoga and tai chi 10. Wheels have become common For the child in all of us, in many communities.

You can take a class, join a roller skates or rollerblades, group or practice on your skateboards and roller skis own. For yoga, you’ll likely are all an option. Strap the wheels on your feet, and want a yoga mat for the don’t forget a helmet, and ground work and a bolgo outside for a little fun ster or blanket for some and exercise. positions. Tai chi simply requires clothing that doesn’t restrict your move- Finally, let’s not forget that you can create your own ments. outdoor workout. For example, you can work out 9. Winter Sports While most people prefer at the park. Do pull-ups on the monkey bars, drop and to work out during the do pushups or burpees, do warmer months, you can squats and lunges in beexercise outdoors during 8

tween running sprints.

Other outdoor fitness activities include: • Jump rope • Hula hoop • Rock climbing • Frisbee • Golf Find an activity or three that you enjoy. You don’t have to do the same workout every day. For example, you might jog outdoors three days a week, do yoga twice, and then head to the golf course on the weekend.

The important element of any workout is that it enjoyable. If you’re having fun, then you’ll be more likely to consistently exercise outside. And because there are so many options for outdoor workouts, there’s undoubtedly something that you will enjoy.

As you might suspect, there are some issues to consider when you’re exercising outside. The weather, other people, and animals are all something that you don’t really encounter when you’re working out indoors.

Staying Safe When Exercising Outside

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There are many considerations when you’re getting started with any new fitness program. There is equipment to consider, goals to set, and your own evaluation and assessment to conduct.

However, with outdoor fitness there’s also the issue of safety. Let’s talk about how to be safe when you’re exercising outside.

When you’re exercising in your home gym or running on a treadmill at the gym you’re fairly safe.

Let’s talk about 7 tips to stay safe.

just cannot predict human behavior. A keychain pepper spray close at hand can help you get out of a potentially sticky situation.

the same benefit, but it’s worth it. You get the best of both worlds, protected skin and vitamin D.

1. Mace or Pepper Spray

A whistle is also a good idea because you can blow it if you’re in danger or need help. And nothing replaces being alert and aware of your surroundings at all times.

The sun and wind dehydrate you faster than you might realize.

It’s important to start you workouts well hydrated.

You can buy keychain sized pepper spray online or at your local running store. Some sporting goods stores also have pepper spray. This spray is handy for a few potential situations, including: • Dogs – If you’re out running or exercising in nature, you will likely come across many dogs and most of them will be friendly. However, it’s always good to have protection if you come across an aggressive dog.

• Large animals – Depending on where you’re exercising, it’s possible to come across larger animals like bears, coyotes, and mountain lions. Protect yourself by staying alert and by carrying mace.

2. Sunscreen Earlier we mentioned that vitamin D is one of the benefits of outdoor exercise. Generally speaking, a person needs about 20 minutes of sun exposure to produce enough vitamin D for the day. That doesn’t mean you shouldn’t wear sunscreen.

Sunscreen protects your skin from skin cancer, premature aging, and more. It’s important to wear it if you’re going to be outside. And recent studies have found that if you’re outside for 30 minutes a day and you • Human predators – It wear sunscreen, your body doesn’t matter what time will still produce vitamin of day you exercise or how D. You may have to stay safe the community is, you out a little longer to get 10

3. Dehydration

A standard rule of thumb is that if you’re going to be out for longer than 30 minutes of intense exercise, then you’ll want to bring a water bottle.

If your workout is 30 minutes or less, you can usually rehydrate when you’re done.

More importantly than

that rule of thumb is to pay attention to your body. If you start feeling low in energy or you have a dry mouth, drink water. If you’re exercising intensely for more than an hour then you might want to consider water with electrolytes. Sports drinks have sugar so they’re not an ideal option. Coconut water has electrolytes and may be an option to consider.

5. Personal Identification Make sure that you always have identification on you when you’re exercising outside. This is especially important if you’re working out on your own.

You don’t have to carry an ID. There are other options.

For example, you can wear an ID bracelet designed for outdoor fitness like RoadID (http://www.roadid. com/). There are also 4. Weather Protection tags, keychains and other You don’t have to run with options to consider. Proper ID can help if you get hurt. an umbrella, in fact that’s not really a good idea.

However, it is a good idea If you have any allergies or health needs, then to be prepared for the day’s weather. Look at the you can add those to the identification as well. Add forecast before you head out. If storms are possible, an emergency contact to your identification so that be prepared to cut your you can be sure the right workout short. people are notified in an emergency.

Keeping a sweatshirt, windbreaker and/or a rain 6. Cell Phone jacket handy are all great ways to make sure that Many people carry a you stay warm and dry. cell phone with them If you’re working out in wherever they go. There the winter time, always exercise in layers. It’s easy are of course pros and cons to this. If you’re to take layers off if you running and you’re get too warm. You just on your cell phone don’t want to get cold or cold and wet when you’re then you may not be paying attention to your exercising outside.

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surroundings. This can be dangerous. However, if you need help then it’s good to have a phone with you.

Also, if you have your emergency contact information on your cell phone it can double as your identification. If you like to listen to music when you exercise, then a cell phone can double as a music player. However, be sure that you keep the sound low enough that you can hear what’s going on around you.

7. Keep Them Informed If you’re heading out to exercise, make sure to tell someone where you’re going and when you’ll return. This is a good way to make sure that you stay safe and if you need help, people will know where you are.

Staying safe when you’re exercising outdoors is just the first step. You also want to make sure that you have the right equipment and that you’ve chosen the activity that best suits your needs and goals.

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Flexing is a Lifestyle with Fitness Competitor and Model Phoebe Davis

This month, we invited 27-year-old entrepreneur, fitness competitor and model Phoebe Davis to talk to us. Her passion is deeply rooted in serving others through sharing her own physical transformation journey and empowering women all over the world to embrace their individuality and become the best versions of themselves.

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rock for me to just have full confidence that my value does not come from what other people think and other people’s criticism.

Phoebe Davis: Growing Dennis: Anybody who is a I get nasty comments up, I was heavier set and success story anywhere in and DMs every once in endured a lot of bullying life, whether it’s in fitness a while, and I just block for my weight. I was or entrepreneurship, has them. I don’t have the always the designated patience to fire back. It’s dealt with haters and ugly, fat friend. My online hate. What advice not worth my energy, it’s response was to bring not worth my time. I am a do you have for dealing the humor, the jokes, the very empathetic person, personality. All my friends with and overcoming so I try to put myself in had boyfriends, and I was bullying and online their shoes, and clearly basically there to entertain. haters? they are suffering with The drive to pursue health something. I just view it as Phoebe: I’m a Christian, and fitness was rooted in other people projecting so relying heavily on my that. I was always picked faith really brings me back their insecurities onto me. on, and it just lit this fire So I just leave it at that to center and reminds inside me that made me and go on about my day. realize I have control over me that it doesn’t matter Obviously there are some what anybody thinks of what I put into my body. things that will trigger me, me. Everyone’s going to I don’t have control over but I work very hard to what other people think of have their opinions. It’s release that energy. It’s not me, but I do have control funny, too, because I’m my responsibility to carry originally from Spokane, over myself. That’s what other people’s hate. That’s really sparked the journey Washington, which is their problem, you know? a pretty small town, to pursue health and fitness and create a better so everybody knows Dennis: I love the fact life for myself—one where everybody’s business. that you bring it back I’m not only healthy, but I When I go home or even enjoy doing fun activities on Instagram, I get people to your Christianity and having God as your rock and being comfortable in who used to bully me because really, a lot of the messaging me, saying my own body. time, that’s one of the few things like, “How did you become a model? Oh my things that will hold your I know that so many gosh, I can’t believe this is sanity when somebody women can relate to you now.” And I’m like, “You says something like that. my story. Especially the Because you are like, wait bullying factor. That’s why pushed me over in the a minute, I am trying to hallways, so bye.”

I created my Instagram help people. I’m trying account, to help inspire to get them over some My faith has been such a other women and hold Dennis Postema: What inspired you to get into health and fitness?

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myself accountable.

So that’s where the “flexingphoebs” brand essentially began.

of the things I went through, and now you are going to hate on me?

Phoebe: I don’t hold resentment toward that chapter in my life, but I view it in a different lens because without that push, I wouldn’t have as much grit as I have today. Grit is one of my favorite words because it embodies discipline, motivation and determination. It’s like all of these amazing words summed up into one. So, I wouldn’t be who I am today without the haters.

Dennis: How did going through this transformation of being bullied and going through different weight ranges to now being a model and competing in the NPC impact your journey to self-love?

Phoebe: For me, self-love is just like motivation. It comes and goes. It’s not always going to be there.

It’s a choice, and I have been through many peaks and valleys through my self-love journey. A lot of that had to do with competing, and much of it still has to do with 15

Instagram and having a public account with followers. Sometimes I feel that I have this responsibility to show up and to always project the idea of loving yourself, but that’s not normal on a day-to-day basis. We don’t wake up every day

like, “Wow, I love myself!”

It’s just not human. For me, the biggest thing is just giving yourself grace and knowing that some days are good body-image days, and other days aren’t.

Regardless, it doesn’t define who you are.

Dennis: What advice do you give women who are struggling with their weight and their body image?

Phoebe: The first thing I would ask is if they are working with a coach. If somebody works with a coach who doesn’t know what they’re doing, that can instill wacky beliefs in their mind that they’re supposed to be eating less, when in reality they are undereating, or they could be overtraining, not drinking enough water or taking enough rest days, and so on. I’m not a coach or trainer, so I’m not certified. This is all based on who I’ve worked with, the professionals in my industry that I’m friends with, and my own experience. So I don’t ever want to give people the idea that this is my advice.

In the fitness industry, nobody is the expert.

There are experts that you rely on, but nobody is the end-all, be-all. So if I’m giving a woman personal advice, I find out what kind of coach they’re working with and just let them know what I did on my journey, and 17

what triggered me in certain ways, and if they can relate to that, then I’ll talk to them about it.

I get a lot of messages from people asking how I got such a rapid change.

I worked with amazing coaches. That’s it. That’s what it was. I worked with one coach who didn’t know what she was doing.

I did research and realized what she advised wasn’t healthy for me, so I found different coaches who really knew their stuff.

I consider them to be experts in the competition world. You have to work with somebody who does know what they’re doing.

and lose another four pounds, then the next day you’re up four pounds but you look even more shredded. The numbers are just a gauge. It’s a tool.

I always go off of progress pictures and how I’m feeling. If you feel super energized and super motivated, and you’re getting good sleep, that’s way more important than how much you weigh.

When I’m in prep and posting before-and-after pictures all the time, I always tell people this is not sustainable for daily life. If you want to change your body, create longDennis: How do you track lasting lifestyle habits and changes. Otherwise you your progress now for both health and fitness? will swing from one end on the pendulum all the Phoebe: I track my macros way to the other, and then you can’t find that middle in MyFitnessPal. I take balance, which is exactly progress photos—now what happened with me. that I’m on prep, I’ll be taking weekly photos Dennis: On your site, you for my coaches. Photos talk about the difference are such a good way to between motivation and measure progress versus discipline. Can you talk to numbers on a scale us about that? because you could have, like, three extra pounds of water weight and in your Phoebe: One day I came up with this quote that mind, you think it’s all fat, was the whole meaning then the next day you could look super shredded behind this blog post that

are not motivated but the bottom line is, if you want the results and you want to make these changes for yourself, you need to be disciplined.

There are moments, too, when you push yourself past a lack of motivation and you grasp that discipline. Those are the moments that add up over time to build that habit of being a disciplined person.

Dennis: What are some of your favorite supplements and what you would recommend others try?

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I wrote. Basically, it was, “Motivation comes and goes, discipline is taking action despite emotion.”

So regardless of what happens in your life, you will wake up one day and be like, “Yes, I’m going to hit my workout today. I’m going to give my all and

hit my nutrition perfectly.”

On that day, you are motivated and disciplined because you are feeling both. The next day, you may wake up and be like, “I’m exhausted. I don’t want to go to work. The last thing I want to do is go to the gym.” Now you

Phoebe: I’m an athlete with Bowmar Nutrition, and I love their products.

They have amazing products for gut health.

They have something called a colon cleanse that does exactly what you think it does, but it makes you feel great. They also have this product called SHARP Nootropics. It’s got a tiny amount of caffeine in it. I don’t drink coffee, so for me, it’s perfect first thing in the morning. It helps with brain function and mental clarity. I know a lot of people mix it with their pre-workout.

They also have amazing pre-workout, both nonstim and stim. Bowmar is amazing. I’m an athlete with them so I highly, highly recommend their products. If anyone wants to buy from Bowmar Nutrition, my code is phoebe, p-h-o-e-b-e.* Dennis: I like talking about supplements because so many people just skip stuff like vitamins, mental clarity and gut health.

Phoebe: It’s like looking at Maslow’s Hierarchy of Needs and everyone’s skipping the basic needs.

They just go right to the gains, the shreds, the protein and the preworkout.

All of those things are important, and those supplements are great to get to the peak, but your gut health, your hormones, all of that is the basis. If that’s not right, you’re miserable.

schedule was brutal, and I would wake up in a swamp of sweat. I had the worst breakouts. It was miserable. Paying attention to my gut health and getting my hormones leveled out became my number one priority.

Dennis: What are your fitness goals for 2021?

Phoebe: I’m going to compete this year, and I’m so excited. I’m currently battling pretty severe sciatica in my right glute, but I am fortunately working with some awesome specialists to get better. I’m easing myself back into training, which is difficult because I’m 100% all-or-nothing. I’ll get depressed if I don’t work out.

Dennis: If you could go back in time, what advice would you give to 20-year-old Phoebe?

Phoebe: I would like to tell myself many things.

First, I would say to be very selective with your I had horrible hormone problems after I competed. energy and who you choose to invite into your I looked awesome, I was super shredded, but I was life. Be very mindful with the people you surround sleeping maybe three yourself with. Pay attention hours a night. My sleep 19

to whether they are a good influence or not.

That doesn’t mean that you have to write certain people off, but choose where you invest your energy.

Second, show yourself a lot of grace every single day. Remember that beauty is not just external.

Cherish your sense of humor and personality, because one day we are going to be old—but we can still be funny and witty.

Finally, find Jesus a lot sooner and make that a bigger priority.

To find out more about Phoebe, visit her on Instagram: @ flexingphoebs.

She’s also on TikTok: @ flexingphoebs.

Her website is flexingphoebs.com. *Always check with a doctor before adding supplements to your regimen.

Phoebe on how the book Untethered Soul helped her deal with body dysmorphia:

quieting that inner voice in your head and establishing what’s reality and what is After competing in NPC your mind— in 2019, I got really bad body dysmorphic disorder. because often what your When I started, I was 160 mind is saying pounds, and I lost about is not correct.

45 pounds. My show weight was 124, and this The book was all happened during a an amazing seven-month period, help in so I drastically changed identifying my body to compete. my inner After my show was over, conscience I could have food again voice and and could eat a little bit detaching more normally, but I was from that. trapped in this prison in Another my mind. I kept thinking thing that I had to hit my macros helped was every single day or I wouldn’t know who I was completely anymore. I had my whole stepping away from the scale. identity wrapped up in I stopped food, and how I viewed my body from day to day weighing myself, stopped tracking would destroy my whole energy and attitude for the macros, and just allowed myself to eat more day. intuitively. I took a full year off from competing and It was a very dark time reintroduced myself into in my life. So, I definitely my new normal. struggled with body dysmorphia. Someone I’m at a point now where recommended that I I’ve completely repaired read Untethered Soul by my relationship with food.

Michael A. Singer. The I’m not scared of it. I enjoy book is about clearing tracking macros, and I’m energy blockages and 20

going into prep with a whole new mindset. I know what to expect.

I know how my body reacts to different things now. I feel so much more prepared going into this prep, both physically and emotionally. I know how my inner voice likes to speak to me, and I can detach and shut it off fairly quickly these days, which is nice.

Choosing Your Outdoor Fitness Activity

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The outdoor exercises that you choose depend on several different criteria. For example, if you want to be able to lose weight with minimal equipment then you might join a boot camp or create your own outdoor workout.

Let’s take a look at some of the considerations that impact your choice.

What Are Your Goals?

lifting weights then you might look at boot camp opportunities. There likely won’t be weights, but there will be bodyweight exercises and intensity.

match your personality.

If you’re a social person and you’re exercising alone you may miss the camaraderie and social accountability that a Compare your list of goals group class or boot camp • Exercising more often with your list of activities could provide.

If you’re not sure what’s and look for parallels.

• Having more fun best then try solo exercise Keep in mind that you • Losing weight • Adding variety to your don’t have to choose one and group outdoor fitness. See which option activity. You can join a exercise program softball league, run twice best suits your personality • Getting stronger and needs. Your schedule a week and play golf on and local options may the weekends.

Make a list of what you have an impact on your want to achieve with your outdoor fitness program. The more active you are, decisions.

Then compare that list to the healthier you’ll be.

Your body was designed Once you’ve chosen an the next consideration. to move. Finding a variety outdoor activity or two to of activities that you enjoy add to your week it’s time What Do You Enjoy will help you get in shape to look at the equipment Doing? that you’ll need. and stay that way.

What types of exercise Personal Trainer, Coach, What About Equipment? interest you? What or Independent Fitness? activities do you enjoy?

In general, one of the Think about what you benefits of outdoor It’s also important to enjoyed as a child. What exercise is that you don’t consider what type of did you do for fun? For really need much in the example, if you ran track exerciser you are and way of equipment. then maybe trail running what best suits your is an option for you. If you personality. For example, loved to play softball then if you’re an introvert then For example, if you’re you may prefer exercising going to start trail you might join a local alone rather than taking a running then you’ll league. want some shoes, an ID class or joining a team. bracelet, pepper spray Make a list of the activities This may seem like a and a means of hydrating that you enjoy and might trivial point to consider, yourself. You might also but you’re going to be be interested in. Start want a GPS watch to looking at options in your much happier if you’re help track your running doing activities that community. If you love What do you want to achieve with your outdoor fitness program?

For example some goals might include:

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information.

If you decide to join a boot camp then you’ll need shoes and a water bottle. Each sport you participate in comes with some fundamental equipment needs. Tennis requires a racquet, and if you’re cycling then you’ll need a bike and a helmet.

Make a list of the equipment that you have, the equipment that you need, and the equipment that you want. The “want” items can help you with the last item we need to discuss.

Here are a few tips to help you stay motivated and on track with your outdoor fitness program.

For example, if your goal is to lose weight then you might weigh yourself once a week.

Have a Plan B

If your goal is to eventually ride your bike 50 miles then track your daily mileage. Watching your mileage increase will help you stay motivated to go the distance.

If the weather outside is frightful, have an indoor backup plan. That way you don’t skip a workout.

Reward Yourself

Remember that list of wants that you just made when you were looking at equipment? Why not reward yourself for consistency by buying yourself a want. For example, if you decide that trail running is your Keep in mind that used new outdoor activity fitness equipment is an and you hit the trails option. You can often three times a week for find great lightly used equipment from folks that a month, you might reward yourself with tried an activity and lost new trail running shoes, interest. a GPS watch or a more comfortable hydration Staying Motivated system.

Unlike many indoor fitness programs, people Track Your Progress find that it’s much Some people are easier to stay motivated motivated by tangible when you’re exercising outdoors. However, when results. If this sounds like the weather is damp, gray, you then make sure that or cold it can be difficult you track your progress.

Take a look at your goals to get outside and work and quantify them. out.

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Find an Accountability Partner Even if you’re exercising alone, it can be helpful to find someone who is there to support you and hold you accountable.

This can be a friend, a loved one, or an exercise buddy that you’ve met online.

Exercising outdoors has an abundance of benefits.

You can try new activities, develop a varied routine, or take your existing fitness program outside and to a whole new level.

Explore your options and create an outdoor fitness program that is right for you. Once you get outside, you may never exercise indoors again.