HealthEast Clinics Compass

As the seasons change from fall to winter, do you find yourself wondering how you'll stay on track and fit during the cold months? Many people skip exercise all together for a month or two before the holidays, then find themselves in a panic as the new year looms and their waistbands strain. No wonder gyms are packed in January! By planning ahead you can avoid winter weight gain. Follow these tips, and you will be singing the song of success as winter turns to spring.

Keep weight loss goals in mind and write them down. Have you ever worked hard to lose weight for a class reunion, wedding or other special event? This time of year you might want to look good for a party or make sure your swimsuit fits when you head south for a trip or cruise.

Establish specific weight loss goals with your doctor if you are suffering from health issues (such as diabetes or high blood pressure) that are exacerbated by your weight. Whether it's losing 10 pounds or 50 or more – keep your goals handy and refer to them when temptation strikes.

HealthEast offers a variety of exercise classes to keep you on track. Call HealthEast Care Connection at 651-232-CARE (2273) or visit our web site for details.

*	Talk with your doctor before starting any physical fitness program.

Sign up for indoor classes now.* Aside from the treadmills and stationary bikes that most gyms offer, consider taking a Spinning^® or aerobics class if you need to get your cardio in. It's also a good time to focus on toning your muscles with a Pilates or yoga routine, and a good instructor can teach you how to burn calories and get toned at the same time. Plus varying your routine keeps things interesting, so you'll be less likely to skip class.

Keep workout gear at the ready. If your gym bag is packed by the front door or in your car, you have one less excuse. Keep a spare pair of sneakers at the office, too. Better yet, find a walking buddy at work who will step outside with you on the days it's warm enough, or go to a nearby mall when it's too cold.

Start an in-home fitness routine. A plethora of fitness DVDs abound, and some video gaming systems offer fitness programs that are interactive and challenging. Check reviews online to find out how other in-home exercisers rate different programs, then pick two or three that interest you based on your fitness level. To avoid distractions, turn off your phone and schedule a sitter or older sibling to keep younger kids occupied.

Planning ahead is key
We all know how crazy life gets during the holidays and how cold weather can dampen outdoor plans. By setting goals in advance, researching alternate workout options and scheduling time each week to exercise – you can avoid winter weight gain and maybe even lose a few pounds.

Devoted to the outdoors? Stay safe and warm.

If you can't bear to give up that outdoor run or walk, or your four-legged friend drags you outside, here are a few things to keep in mind:

Layer up and keep your noggin covered. Dressing in layers keeps you warmer, helps wick away moisture and gives you the option to remove a layer if you get too warm. Heat escapes quickly from your head, so don't leave home without your hat.

Lighten up. Reflective gear, light-colored clothing and flashlights improve visibility as the days get shorter.

Seek safe and happy trails. Use sidewalks by well-traveled roads so others are close by if you need help. City-maintained paths are also more likely to be clear of snow and ice so you'll be less likely to stumble.

Keep an eye on the temp. Check weather reports before you venture out. If you know it's extra frigid, keep your journey short, and just stay in if severe weather is approaching.