Springtime is here!! Time to throw open the windows, air out the house, and maybe even declutter and clean a bit!

Ok, I’ll be the first to admit, I don’t love cleaning. But I do love a clean house, and I have 4 kids and a German shepherd. So it’s a non-negotiable around here.

And there are actually quite a few health benefits associated with a good spring cleaning, which is an added perk. Here are just a few:

1. Reduces stress

2. Boosts your immune system

3. Good exercise

4. Improves sleep quality

5. Better focus and productivity

The down side of cleaning is that many commercial cleaning products are loaded with nasty chemicals we don't want around our children and pets.
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Some of the ingredients are linked to skin irritation, allergies, breathing problems, hormone disrupters (sooooo many hormone disrupters), cancer, and the creation of antibiotic-resistant bacteria.

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Here are just a few of the ingredients to look out for and avoid in your home when possible:

• ​2-Butoxyethanol: Toxin that breaks down very slowly, especially in soil and can seep into groundwater
• ​P-phenylenediamine: A known carcinogen, also known as coal tar dye.
• ​Ethanolamines: Sometimes listed as DEA, MEA, TEA. Skin, eye, and lung irritants.
• ​Nonylphenol ethoxylates: An endocrine disrupter linked to breast cancer.
• ​Fragrance: A blanket term for over 3000 chemicals. Many are hormone disrupters.
• ​Ammonia: Occurs naturally, but in much lower concentrations than are found in cleaning products. Linked to kidney and liver issues. 
• ​Sodium hydroxide: extremely corrosive, can mess with pH balance.
• ​Sodium Laureth Sulfate/Sodium Lauryl Sulfate: Skin & eye irritants. HORRIBLE for our water supply. Often contaminated with ethylene oxide and 1,4-dioxane, which are both known carcinogens.
• ​Sodium dichloro-isocyanurate dihydrate: Can cause kidney damage
• ​Triclosan: hormone disrupter and antimicrobial that has been linked to creating antibiotic- resistant bacteria

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It is not possible to eliminate all toxins and nasty chemicals from our lives. And it’s a waste of time to stress over something we can’t control. What does help is to control the controllables and eliminate toxins where we can. Cleaning products are a great start.

‍GOOD

If you aren’t quite ready to give up your commercial cleaning products, try using a “cleaner” cleaning product like Branch Basics or The Honest Company.

‍BETTER

Switch to a brand that has an A+ rating from the EWG. They have an app and a website loaded with great info: https://www.ewg.org/ewgverified/

‍BEST

Use a homemade product with ingredients you can easily recognize and pronounce.

Homemade cleaning products eliminate unwanted chemicals AND they are a money saver! Bonus: you probably have most of the ingredients.

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These are 3 of my favorite “recipes” for homemade cleaning products. 

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‍Homemade Multipurpose Cleaner

I use this primarily in my bathrooms, kitchen, and to clean my floors. Combine in a spray bottle & shake to mix. 

• ​2 cups water (distilled or filtered, if possible)
• ​1 cup white vinegar
• 2 tablespoons rubbing alcohol
• ​2 teaspoons dish soap
• ​8-10 drops essential oils (optional - I love lemon!)
• Spray bottle (dark glass bottles are ideal, but not 100% necessary)

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‍Homemade Dusting Spray

This one is great for bookshelves, windowsills, tv stands, and other surfaces that collect a lot of dust. Add all the ingredients to the spray bottle. Shake well to combine and shake well before each spray. This is very important because the oils will naturally separate and you want to make sure you’re getting the right portions of oil and water/vinegar on each spray. (If using on wood furniture, make sure the wood is sealed.)

• 1 cup distilled water  (distilled or filtered, if possible)
• 1/3 cup white vinegar
• 1/4 cup almond oil, olive oil, or fractionated coconut oil.
• 30 drops of citrus essential oils 
• Spray bottle (dark glass bottles are ideal, but not 100% necessary)

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‍Homemade Febreze

I love spraying a room with this after I finish cleaning it. It has such a lovely, light and refreshing smell! 

• 1 ½ cups hot water (distilled or filtered, if possible)
• 1 tbsp baking soda 
• ½ cup unscented witch hazel
• 20-30 drops of essential oils
• Spray bottle (dark glass bottles are ideal, but not 100% necessary)

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The Christian celebration of Easter often feels like it has been so secularized and commercialized that the true meaning has been lost. What do eggs, chicks, lambs, and lilies have to do with Jesus’s resurrection anyway?

However, many of these symbols have a traditional, spiritual significance that can still offer insight into deeper mysteries of our faith.

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‍Lamb

The lamb is perhaps the most obvious of the Easter Symbol as we know Jesus is often referred to as the “Lamb of God” the sacrifice offered for our sins. It is often depicted with the flag of victory to represent Christ’s triumph over death.

For centuries, the main feature of the Pope's Easter dinner was roast lamb, a custom adopted by many Christian households. Today, even if lamb isn’t on the menu for your Easter meal, you might still include this significant image in the form of butter, pastry, or chocolate.

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Easter Egg

Since ancient times, people considered eggs as symbols of fertility–new life emerging from something seemingly dead. In the Christian interpretation, the egg symbolizes the tomb, death broken and made empty by Christ’s resurrection. 

For this reason baby chicks are also a common Easter symbol. 

In the Early Church (as they still do in the Orthodox Tradition), people fasted from eggs during Lent, making them a food people looked forward to eating come Eastertide and as well as a part of many different customs around the world. 

The tradition of coloring Easter eggs for instance dates back to the 13th century; at first people only dyed them red to symbolize Christ’s blood but now many different colors are often used. 

There is even a special Easter blessing associated with eggs–The Benedictio Ovorum! Since the 12th Century eggs were blessed and given as gifts during these celebrations. 

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Easter Lily

You might have noticed that your Church is adorned with lilies this time of year; flowers, particularly the Lily, hold significant spiritual meaning for Chirstians. The Lily is often seen in religious art to represent purity.

Easter Lilies has been nicknamed ‘the white-robed apostles of hope.' Along with its white color that represents Christ’s purity, the lily is shaped like a trumpet heralding the rebirth of Christ.  

The lily’s growth process can also represent the events of Holy Week. The bulbs planted underground symbolize Jesus' death while the blooming of the lilies represent his resurrection.

This springtime flower is often among the first to blossom, making them the perfect option for Easter decoration.

‍From all of us here at Pietra Fitness, we would like to wish you and your family a very happy and very blessed Easter Season. 

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HE IS RISEN! HE IS RISEN INDEED!

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Spring is in the air, and so are allergens. 

Nobody likes to experience sneezing, congestion, a runny nose, and other annoying symptoms that make you feel miserable. 

But thankfully, if you are one of the millions of people who suffer from seasonal allergies, natural remedies and lifestyle changes can help to alleviate your irritation.

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WHAT CAUSES ALLERGIES

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Trees, grass, and plants often use wind to spread their seed particularly in the spring and summer, and unfortunately, this pollen often triggers an overreaction in people’s immune systems; Pollen is the most common cause of Springtime allergies in the United States.

An overactive immune response can cause a number of frustrating symptoms like:

• itchy, watery eyes
• Scratchy throat
• Stuffy, runny nose 
• Coughing
• Fatigue

Paying attention to the time of year where your allergies kick up the most can help you determine the cause of your symptoms, and help you know how to manage them naturally. 

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Lifestyle Changes for Managing Allergies

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There are several ways you can be proactive in preventing symptoms during allergy season:

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Reduce your exposure to allergy triggers.

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Dry, windy days are perfect for pollen to move about, so keeping your windows closed and limiting your time outdoors on these days can help prevent a flare up. Rain dampens pollen so your best bet is to go outside after a good rain.

Avoid activities like lawn mowing, weed pulling and other outdoor chores that stir up your allergen.

Showering before bed rather than in the morning can help rinse pollen off your skin and hair, and to keep pollen off your pillow and away from your face.

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Pay attention to the pollen count

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Check the pollen count on your weather app in the morning to help you take extra precautions as necessary.

Keep doors and windows closed on days/times when pollen counts are high. The pollen count is often the highest in the early morning, so try to avoid outdoor activities during these times if possible.

Keep indoor air clean

Air conditioners or air filters can help clean the air in your home, removing dust and allergens that can irritate your eyes and nose. Regular dusting and vacuuming also help keep the air you breathe at home clear.

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Keep indoor air clean

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Air conditioners or air filters can help clean the air in your home, removing dust and allergens that can irritate your eyes and nose. Regular dusting and vacuuming also help keep the air you breathe at home clear.

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Natural Remedies for Allergy Symptoms

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Here are a few natural remedies that are often used to help relieve allergy symptoms. 

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Please keep in mind that we are not giving medical advice in this blog. We suggest you talk to your doctor before using. 

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Honey 

Many people believe that honey–especially local raw honey– can help build up natural immunity to allergens over time as it is made from pollen in your local area. While this idea hasn’t been studied much, honey is an antioxidant and an anti-inflammatory that has been used effectively as a remedy for sore throats.

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Stinging Nettle

One study found that Stinging Nettle blocks histamine receptors and stops the release of chemicals that trigger allergy symptoms, effectively reducing sneezing and itching in people who suffer from seasonal allergies.¹  You can cook and safely eat the leaves, use it to make tea, or take it as a supplement 

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Butterbur

Butterbur is a marsh shrub that has been used for a variety of problems, but most notably for itchy eyes caused by seasonal allergies. Studies found that butterbur was found as effective for itchy eyes as a commonly used oral antihistamine.²

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Unprocessed butterbur contains chemicals called pyrrolizidine alkaloids (PAs) which cause serious liver damage and other illnesses in humans so if you plan to take butterbur make sure the label says “PA-free.”

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Ginger

Adding ginger to your food or drinking it as a tea is an easy way to take advantage of this root vegetable’s anti-inflammatory properties.

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Bromelain

Bromelain, an enzyme found in pineapples, helps reduce nasal swelling and thins mucus to help you breathe a bit easier during allergy season.

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Essential Oils

Diffusing oils particularly peppermint oil, eucalyptus oil, and Frankincense are known to help relieve inflammation easing allergic rhinitis.

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Eating Right

Certain nutrients, particularly quercetin and vitamin C, have natural antihistamine properties that help control allergy symptoms.

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You can get extra Quercetin by eating food like broccoli, cauliflower, green tea, and citrus fruits, or add some Vitamin C to your diet by adding fresh-squeezed lemon juice/ a splash of apple cider vinegar to a glass of water or enjoying some citrus fruits.

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What is the #1 mistake in building good habits? Trying to be someone you’re not. Can we learn from someone else’s example? Yes. Can we try new things at another’s recommendation? Of course. Can we cookie-cutter someone else’s habits wholesale into our lives? Bad idea.

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Arbitrary Standards

In Greek mythology, Procrustes had created what he heralded as a one-size-fits-all solution to a good night’s sleep. This forerunner to every modern snake-oil salesman lured unsuspecting Athenians to Mount Korydallos, where Procrustes  would “fit” them to his bed either by  cutting off anything hanging off or stretching whatever did not reach the edges of his “perfect” bed. Yes, he tortured and killed people so they would fit into his bed.

What’s the lesson here? Forcing someone to fit an arbitrary standard may cause them irreparable harm.

That’s not doing away with morality. That’s not getting rid of the 10 Commandments. It’s acknowledging that while there are objective norms of right and wrong, there are also individual differences and special circumstances.

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Individual Differences

Remember Goldilocks and the 3 Bears? Papa Bear’s porridge is too hot for her. Mama’s is too cold for her. Papa Bear’s chair is too hard and Mama’s too soft. Same with their beds. She could only be happy with Baby Bear’s porridge, chair, and bed. But Papa and Mama Bears’ porridge, chair, and bed were “just right” for each of them.

Justice is giving each one his due. If you want to establish good habits, the #1 thing is to be just with yourself and do habits that work for you. Do you dislike drinking water? No problem. You can still hydrate: drink sparkling water, lemon water, juice, tea, smoothies, broth. Eat water-rich foods and soups. Suck on ice cubes. Hate running? Walk. Bike. Dance. Swim. Pietra Fitness. Isn’t the important thing that you move? Our God is a God of abundance and joy! If you want to build a habit, do something you like, that’s also good for you.

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Special Circumstances

On January 28, 2017, Serena Williams defeated her sister Venus for a record 7th Australian Open. She withdrew from her next 2 tournaments citing a knee injury. Then, on April 19, she announced she was 20 weeks pregnant. Do you think her habits changed? Yep. Even more so after she suffered two pulmonary embolisms connected to her pregnancy and was bed-ridden for 6 weeks. Nobody in their right mind would expect her to keep up her daily training regimen… but do we give this much grace to ourselves?

You were on vacation and missed your workouts. So what? You were on vacation and you can get back to it when you get home. Your kid was sick, you didn't sleep, and you missed your morning prayer group. Life goes on. You did what you were supposed to do. You lived your vocation. Don't beat yourself up.

That’s not a pass for failing to do your habits because you “didn’t feel like it.” Justice is a “firm will to do the good.” If you want to build a habit, you will have to push through feelings sometimes. You can do that and give yourself grace.

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God’s Call

God has made you unique, special, different. He has not called you to a cookie-cutter existence. He has called you by name to a unique vocation personally tailored to you. Try new things, but don’t pigeon-hole yourself into following someone else’s to-do list. And don’t be afraid to ask for help. Talk to your spiritual director or someone who knows you well so that you can discern habits that make sense for you. Be you, because if you are who you were meant to be, you will set the world on fire.

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What do you think of when you hear the words “Rest,” “Leisure,” or “Self-care”? Do you think about sitting on the couch in your pjs scrolling on your phone or binge watching a season (or three) of your favorite show?

If so, keep reading because you’ll seriously want to rethink that. 

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Our culture which applauds productivity and the “hustle” has warped the holy idea of rest. 

Instead of recognizing rest as a vital component for living a thriving human life, we tend to see it as a chance to turn off and recharge like machines so we can get back to work.

However, our ability to work and produce does not dictate our worth. Instead, we know that our value stems from our identities as sons and daughters of God, and our rest should flow from that truth. 

Because we were made in His Image and Likeness, we have the freedom to rest from our work as He did. And this true, holy leisure goes far beyond what our modern culture says rest should look like. 

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What is “Holy Leisure”?

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Catholic German philosopher Josef Pieper in his book, Leisure: The Basis of Culture, writes that “Leisure is not idleness, but the opportunity to engage in activities that truly nourish the soul.” 

Contrary to the modern understanding of “rest,” Holy leisure is not a state of inactivity, but is actually an active, contemplative stillness and wonder. 

Holy Leisure brings us into contact with the True, the Good, and the Beautiful, lifting up our minds and hearts to Him who is Truth, Goodness, and Beauty, bringing us into communion with Him and drawing us ever closer to our ultimate end. 

It brings deep (and much needed) refreshment to our souls and, as Pieper says, is a “...necessity for a well-lived and meaningful life.”

Your soul wants this life-giving rest; the next question is what does it look like for you?

Make a List

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Think about the activities you most enjoy doing; you know, the ones you usually say you don’t have the time for. What comes to mind?

Reading a book, taking a hike, spending time in the garden, stargazing, painting, exercising (may we suggest our Online Studio?)--these activities can connect you to God and re-energize your body and soul. 

Make a list and refer back to it as often as you need. Pick at least one to do this week.

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Grab your Calendar

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Prioritizing Holy Leisure in your life isn’t always easy, but it is worth it. What do you need to make time and space for it? 

Maybe you want to set aside time in the evenings for reading, or wake up early to watch the sunrise with your coffee. Setting aside Sundays as a day of rest can help you enter into leisure with the right heart posture and will also help orient your whole week toward God.

Pick a time and put it on your calendar in INK. While the work you do is important, this small time for leisure is even more important. Don’t let yourself miss out on it. 

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Ready, Set, REST!

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This understanding of Holy Leisure challenges society’s definition of rest.

The world will tell you you are “wasting time” but you can rest in the fact that you were made for this closeness and communion with God. You were made to enjoy this freedom given to you as His Child.

Embrace true, holy leisure and see how it changes your life. 

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Building habits requires investing time and energy up front to reap the benefits in the long run. Just like investing money, your investment of time and energy compounds leading to the fullness of life Jesus has in store for you.

Part I: Where can you go wrong?

1. Rashness.

‍Maybe you didn’t think it through with God in prayer. Perhaps you focused on what you would do rather than your desired result. Did you consider why this mattered to you and those you care about? Did you make a plan to remove and/or overcome the obstacles that would inevitably get in your way? Did you try to be someone you’re not rather than person God made you to be? You “failed” because you set yourself up to fail.

“Failed? You haven’t failed. You’ve gained experience.”—St. Josemaria Escriva.

So fail, learn, and move on.

‍2. Indecision.

‍You got so worried about making a bad decision that you never made any decision. “I could do this. I could do that. Ooh, what if I do that? But what if...” You’re stuck in your own head, never doing anything. De-cide in Latin means to “cut off,” to cut off the possibility of doing anything other than what you decided. Feel the pain of staying the same. Let yourself hit the threshold of saying, “Enough! I’ve had it. No more. This has to change now, and I am the one to change it,” take action!  

3. Irresolution.

Five frogs were sitting on a log. Two decided to jump off. How many were still sitting on the log? 5 because there’s a gap between decision and execution. Even worse, there’s often a lag time between execution and results. You’re being tested to see if you’ll keep taking the right actions even when you don’t see immediate improvement. This is where resolve comes in – your grit, determination, tenacity, stick-to-itiveness that says “I will not give up. I will not be denied.” Then there’s the worst irresolution of all. When you start to see results, and you slacken your efforts until you have to start all over. Yuck.

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Part II: Making a Prudent Decision

1. Deliberate. ‍

That’s right. Think it through, bring it to Jesus in prayer.

Ask yourself: What’s most important to me right now? What’s most important to Jesus right now? What area of my life would my heavenly Father want me to focus on: body, mind, heart, spirit, family/friends, work/career, stewardship/finances, giving? It’s very tempting to spend time in an area you’ve already mastered. What if God is calling you to improve an area you’ve neglected for far too long?

Know yourself: Are you a morning person or a night owl? Do you prefer routine or spontaneity? Do you like to dive right in or do you prefer to have an “on-ramp” to a new activity? Which temperament did God give you? These questions, and many others like them, can help you see how to build habits in a way that works for you.

Build on success: What good habits do you have right now? How did they develop? Are there some commonalities? How can you learn from these past experiences to set yourself up for success this time?

Wait. “What? I thought you said don’t get stuck deliberating.” Yes, I know. There’s a balance. Some people need a kick in the pants. Some people need to put on the brakes. Some situations will work themselves out without any – or hardly any – effort on your part. Particularly if your decision is to meddle in someone else’s life, then the right move might be to wait and see what God does. Waiting can also mean preparing. Prepare your body, mind, heart, spirit, community, and environment for the change that’s coming.

2. Decide.

What do you want and why? God’s will for us is found in our deepest desires. Grab a pen and paper (or use your phone). Write what you want and why you want it. Not actions you’re going to take. Dream. What’s the result you want? If you had a magic wand, how would you design this area of your life? If this area of your life was that way, what would that give you? What emotions would you feel? Who would you become? How would that impact your loved ones? Create a compelling future.

Brainstorm: Our God is a God of Abundance, a God who provides for His children. If you think about your vision, who could help you with advice, knowledge, tips, encouragement, accountability? If you don’t know already, remember: success leaves clues. Your challenge is probably not new. Use Google to find someone who’s already developed the habit you want to build. Also consider your internal resources: courage, determination, confidence, joy, caring… This is just to give you possibilities. You’re not committing to doing anything… yet.

Pick your 3-to-thrive: From your list, choose 3 things you know will have a significant impact. For example, in the area of your body: breathing, sleep, regular activity OR hydrate, flexibility, core strength. These may not be one-and-done, but recurring themes you come back to in order to make progress.

3. Execute the plan

"Decide what to be and go be it." - The Avett Brothers

‍Set yourself up to win: Right now, there might be a bad habit or a limiting thought that’s stopping you. And it’s really easy to get caught up in. How can you alter your environment to make it hard? Or nearly impossible? Maybe it’s time to throw out the junk that’s holding you back. I didn’t even have to say it, and you knew. And let’s make the new habit easy to do. Want to journal? Buy/dig out a journal. Put it where you’re going to see it every day… multiple times a day. Put it on the kitchen table/counter. Put it where you sit to watch TV. Put it on your pillow so you can’t go to bed without seeing it. Make it hard to NOT journal. Put your new habit’s “paraphernalia” front and center. Make it unavoidable. Let it remind you of your new habit or goal.

Schedule your 3-to-thrive: Put your 3-to-thrive in your calendar. Set reminders. Set them up to repeat. Set up an appointment with anyone who’s going to help you. NEVER leave the site of a decision without taking some action towards its achievement! Get off the log, silly frog!

Final Thoughts

You’re not going to do this perfectly. So what? Perfectionism is the enemy of progress. You’re building. You’re growing. You’re getting better. Who cares if you’re not “perfect”? Your Father cares about you. He cares about your growth. He cares about your joy. In His eyes, perfection is getting up every time you fall down, coming to Him with your cross, letting Him hold you in His arms.

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While it doesn’t happen often (only a handful of times each century!) Ash Wednesday and Valentine’s Day falling on the same day leaves Catholics around the world wondering—what do we do?

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Ash Wednesday marks the beginning of the penitential season of Lent– 40 Days of prayer, fasting, and almsgiving to ready our minds and hearts to celebrate the Highest Feast in the Church: the Resurrection of Jesus on Easter. 

On Ash Wednesday the faithful are encouraged to have their foreheads marked with a cross of blessed ashes. This act invites each of us to reflect on our mortality, acknowledge our sins, and seek forgiveness. It serves as a poignant reminder of the transformative journey that lies ahead during the Lenten season.

Despite the common misunderstanding, Catholics are not obligated to go to Mass on Ash Wednesday though it is strongly encouraged; however, Catholics do have the obligation to fast and abstain from meat on this day. 

Along with Good Friday, Ash Wednesday is only one of two yearly days of obligatory fasting and abstinence for Roman Catholics. These required fasts can only be dispensed for grave reasons, such as pregnancy, breastfeeding, or other health concerns. 

Valentine’s Day does not dispense the obligations and observances of Ash Wednesday. 

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Why?

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While the secular festivities of Valentine's Day often bury its Christian roots, this holiday originally began as the feast of the 3rd Century Bishop and Martyr St. Valentine, patron saint of love. 

However, Valentine’s Day is no longer a feast day officially recognized by the Church. His name was removed from the General Roman Calendar in 1969 actually making February 14th the obligatory memorial of Sts. Cyril and Methodius. But because of its importance, Ash Wednesday takes precedence over this feast too. 

We cannot fully enjoy the feast (any feast!) without knowing first of our own hunger for God, which is why fasting plays such a necessary role in the spiritual life. 

Not only that, but on a day dedicated to love, it’s even more important to recognize and remember the ultimate symbol of Love–the Cross–a symbol we wear on our foreheads as a reminder of Christ's sacrifice. 

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So do we just need to forget about Valentine's Day this year?

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Not necessarily. 

While you won’t be able to celebrate Valentine’s Day the way you would any other year (or the way the secular culture tells you you should), you can still embrace the spirit of the holiday with these suggestions:

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Celebrate Early

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Of course, to avoid scheduling conflicts you can choose to celebrate Valentine’s Day a day early on February 13th. 

February 13th is also often called “Shrove Tuesday” or “Mardi Gras” and has become a day where people indulge a bit before Lent begins. 

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Celebrate Simply

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Although a big steak dinner is out as an option for Valentine’s Day this year, you can still choose to spend intentional time with your beloved that day. 

Maybe you can go to Mass together to get your ashes, exchange cards or small gifts, join each other for your larger meal of the day, or hold hands and chat. You don’t need heart-shaped confetti and outrageous displays of affection to have meaningful interactions with your loved ones. 

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Celebrate the True Meaning of Love

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After washing the feet of His disciples before his passion and death, Jesus commands his disciples: “As I have loved you, so you also should love one another (John 13:34). With His words and actions, Christ gives us an example of sacrificial love to follow in our own lives and relationships. 

Consider making time on Ash Wednesday to follow this example. Take on some extra chores for someone. Offer your sufferings for someone who needs it. Do a Work of Mercy.

Ash Wednesday is a time to meditate on God’s abiding love and the gift of His Son who paid the ultimate price for our sins and opened to us the possibility for a real and eternal relationship with the Most Holy Trinity. 

Choosing to forego the secular celebrations of Valentine’s Day this year allows you to more fully embrace this new liturgical season and the ways in which it will change your heart to more perfectly reflect Christ’s. 

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As the winter chill sets in and the days become shorter, maintaining an active lifestyle might seem like a daunting task. Yet, for those dedicated to their fitness goals, the colder months offer a unique opportunity to embrace the invigorating power of cold weather workouts. 

Whether you're a seasoned athlete or someone looking to find success in a New Year’s resolution, one crucial factor can make or break your winter exercise regimen: nutrition.

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When exercising in the cold weather, you need to take extra precautions to stay safe and comfortable while also maximizing your performance. However, many people don’t consider proper nutrition and hydration to be a necessary piece of that puzzle. 

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Nutrition Before a Winter Workout

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Of course, proper nutrition is vital to your fitness success all year round, but it plays an important role during your winter workouts. 

Proper nutrition before a wintery workout not only helps provide fuel for your body but it also helps your body regulate its core temperature (an effect known as thermogenesis) ensuring your body is warm and has enough fuel to keep your muscles working properly throughout your session.

Eating helps increase heat production in the body, with a 10% increase being generated 30-60 minutes after eating.

Focus on eating carbohydrate-rich foods pre-workout to top off muscle glycogen stores (to keep your energy up) and a small amount of protein which helps build and repair muscle tissue, and reduce post-exercise soreness. Warm foods are preferable before a cold-weather workout if possible. 

Complex carbohydrates like soups, breads, bagels, pasta, baked potatoes, cereals, peanut butter, lean meat and low fat cheeses are best consumed several hours before a winter workout.

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Winter Hydration

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Dehydration is one of the biggest causes of reduced performance in cold weather workouts, in part, because getting adequate hydration in the winter feels less intuitive this time of year. You feel less thirsty in the winter than in the heat of the summer, but that doesn’t mean your body needs less water.

In fact, it might even need more.

When you breathe in cold air, your body must warm and humidify that air to regulate your body temperature. With each exhalation, you lose significant amounts of water as it is being humidified. Therefore, more fluids need to be consumed to replace the water that gets lost through respiration.

Four ounces of fluid for every 15 minutes of activity is recommended. 

Unless you are hot, you do not need to drink icy water. Cold water can cool you off and give you the chills; warm, hydrating drinks are the most effective so grab your thermos!

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Recovery Nutrition

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You should eat a snack within 15-30 minutes post-workout. To chase away chills, replenish depleted energy stores, and rehydrate, enjoy warm carbohydrates with a protein, such as hot cocoa made with milk, oatmeal with nuts, chili or soup, pasta with meatballs, etc. 

The warm food, added to the thermogenic effect of eating, aids in recovery.

Before you get outside this winter, make sure you are properly feeding and hydrating your body. It will keep your body happy and healthy, while making strides in your fitness goals.