Winter Water Needs

[Written by Peter Nielsen].
Many people feel they need to drink less in the winter because they sweat less. It’s important to understand that our need to be hydrated isn’t less in winter. We still deplete our fluids. The clouds of steam we exhale when walking in the freezing weather is even more noticeable when sitting in a cold car watching windows quickly fog up. Indoors dry, heated air pulls moisture from our skin, adding to the risk that we may suffer from dehydration. Our view of winter water needs is further confused when our body’s thirst response is reduced substantially — up to 40 percent in cold weather — as our blood vessels constrict to conserve heat by limiting blood from flow to hands and feet to conserve heat! Remember, chapped lips and dry skin are the most common symptoms of dehydration in the winter.
Water makes up approximately 60 percent of our body weight and serves many important functions. It is vital for the proper function of all our organs and cells and moves nutrients to our body’s cells as it clears the body of toxins. Water lubricates our joints and keeps our ears, nose and throat moist. Water is needed for perspiration, which keeps body temperature in balance, and it moves the food we eat through the intestines, alleviating constipation and other digestive problems. Water is vital in the formation of saliva, mucus membranes and maintaining eye health. Consistent dehydration can severely reduce all these vital functions, possibly with lasting effects … and don’t forget the damage dehydration causes to your skin!
Pay attention to your water needs in winter, the basic rule is the same as during the summer — rink a minimum of eight glasses of water a day!
Start every day by drinking 1-2 glasses of water in the morning.
• Keep a water pitcher in the refrigerator.
• Drink water before you feel thirsty; if you feel thirsty, you’re already mildly dehydrated.
• Drink pure water — tap water is the bargain of the century. If water in your locality is questionable, there are plenty of excellent, reasonably priced filters.
• Avoid processed juices and sodas that are high in sugar content.
• For every eight ounces of a caffeinated beverage or alcohol you drink, supplement with an additional eight ounces of water.
• If your lips are dry or chapped you are dyhydrated, have a drink!
Water is vital for all our bodily functions helps keep us looking AND feeling good ALL year round!
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Weight-loss Math Made Simple

[Written by Peter Nielsen].
Thirty-eight percent of all New Year resolutions center on weight loss, making it the number one goal again for 2015! It’s no wonder, between 1980 and 2000, obesity rates doubled. By 2006, every state reported an obesity rate of at least 10 percent with 23 states reporting an obesity rate of over 25 percent! Currently, approximately sixty million adults in the U.S — thirty percent of the adult population — are obese. Whether you want to lose 5 pounds or 50, losing weight is a difficult challenge, but it can be done.
One pound of fat equals about 3,500 calories so if you cut 500 calories from your typical diet each day, or engage in enough physical activity to burn 500 calories a day, you’ll lose approximately one pound a week. The best method is a combination of both!
• Eat breakfast!
• Eat fish, especially mackerel and salmon, at least twice a week. These contain omega-3 fatty acids, which have a cholesterol-lowering effect. Fish generally provides fewer calories than red meat: 5.2 ounces of grilled hake has 165 calories while 4.6 ounces grilled sirloin steak has 235 calories!
• Bake, poach, steam or grill your food and skip the oil. If you need to use oil for a favorite dish, use olive, grapeseed or canola oils that contain less saturated fat.
• Eat ‘complex’ carbohydrates, like fruit, vegetables and whole-grain bread and cereals. The water and fiber content of fruit and vegetables gives one a sense of fullness with a low caloric overhead. Substitute fatty foods with plenty of fruit and vegetables and you’ll see a big change in your weight and how you feel. The vitamin C and beta-carotene in citrus fruit, cabbage, broccoli, pumpkin, sweet potato, spinach will stimulate your immune function, protect you against colds and prevent the run-down feeling dieting can lead to.
• Chia seeds! They’re packed with antioxidants, have more omega 3 oil than salmon, contain both soluble and insoluble fiber and are a source of complete protein. Grind them up or use them whole in soups, salads, sauces, smoothies, and desserts. They’ll help keep you feeling full for hours, a definite plus when you have a few pounds to shed.
Boost your new, positive eating habits with a minimum of 10 minutes a day of of calorie-burning physical activity. A lot can be accomplished in ten minutes … especially when it comes to burning calories!
• Running for 10 minutes: 160 calories
• Swimming for 10 minutes: 110 calories
• Jogging for 10 minutes: 110 calories
• Cycling for 10 minutes: 99 calories
• Walking at 3.7 mph for 10 minutes: 44 calories

That 500 calories per day reduction is as simple as cutting out one piece of pizza or it’s equivalent and ten minutes of running!
A healthy diet and consistent physical exercise, your best tools for your weight loss goals!
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Dunham’s Sports is Getting Pinteresting

Looking for a fun, new way to keep up with all the best athletic gear from brands you love like Nike and Under Armour? Check out the Dunham’s Sports Pinterest boards at!
Since joining the social media platform Dunham’s has packed more then 20 boards with great information to help you Get In The Game®. Dunham’s has also started running sweepstakes, so be sure to watch for them in the future. Just ask Mark G. of Ohio who won a $75 Dunhams’s gift card just for following us.
One board, titled “Dunham’s Sports,” helps customers access web hot deals, weekly circulars, digital guides, store location information, the Get in the Game® magazine and more!
“Everything is at the customer’s fingertips,” said Gavina Cochran of Dunham’s. “Anyone who follows this board is keeping up with the latest updates at Dunham’s.”
Dunham’s has created boards with pins on topics such as tailgating, camping, hunting and watersports. You can find information on the Dunham’s Pinterest account about specific products such as footwear, workout clothing, bicycles and golf equipment. There are also boards for inspirational quotes, exercise tips, fitness and healthy cooking.
“I personally love looking for exercise tips and inspirational quotes,” Cochran said. “Pins like those keep me on track with my life journey.”
Cochran said Pinterest is a great way for Dunham’s to keep up with what the customer is really looking for. Cochran said that through Pinterest, Dunham’s is hoping to get to know its customers better. Pinterest can make your shopping experience with Dunham’s even more fun!
“We get to interact with our customer on a personal level,” Cochran said. “It’s also rewarding to see our customers happy as they like and repin our products. It lets us know we are on the right track with customer satisfaction, trends and product lines.”
The Dunham’s Sports Pinterest account already has over 2,300 followers. Join the fun and get great ideas about how to stay fit and healthy. Just go to and click on the Follow All button. You’ll automatically get all of Dunham’s latest pins loaded right onto your Pinterest homepage. You can like, repin or send the pins to your Pinterest friends. Let Dunham’s know what you want to see with Pinterest!
What is Pinterest?
Pinterest is a free social media website that allows sharing through pictures, also known as pins. Users can create accounts on both desktop and mobile devices with boards related to any topic, such as cooking, fashion and exercise. Boards act like virtual corkboards and hold pins which can be clicked. Those pins link to websites with information users want to have on hand. Pins can be obtained from other users’ boards or other websites. Pinterest does not release user information, but a 2014 article on says experts estimate that the platform has about 40 million active users each month.
Check out these Dunham’s Pinterest Boards
• Dunham’s Sports
• Women’s Workout Gear
• Cooking Healthy
• Exercise Tips
• Fitness
• Breast Cancer Awareness
• Yoga
• Coats and Jackets
• Back to School
• Tailgating
• Hunting
• Watersport
• Active Kids!
• Camping
• Bikes
• Golf
-Your Friends at Dunham’s
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How to Keep Track in the 2015 New Year

[Written by Peter Nielsen].
The new year is a time to reflect on our lives, to embrace the opportunity for change a new year brings. Millions of Americans will make New Year resolutions, if you’re one of them, try these helpful pointers to help reach your goal!
• Make realistic goals. Realistic goals can help you stay on track and reach your target. Weight control experts use the term ‘false-hope syndrome’ for unrealistic expectations about how long it will take to lose extra weight. Planning realistic goals can be applied to all situations, set a target that is attainable, reaching that will spur you on to greater heights.
• Devise a plan. Be specific. Whether you’re going to be counting calories, making more time to spend with your family or quitting smoking — give yourself a plan. How you will deal with the urge to skip a workout, have potato chips instead of celery, or have just one more cigarette? This can be as simple as breathing deeply while you count to ten, calling a friend, or having a list on-hand to remind you of the positive effects of sticking to your plan.
• Create a “pro” and “con” list. Writing and seeing a list of of the positive effects of keeping your resolution and the negative effects of continuing as you are on paper strengthens your resolution. Keep the list with you to help you through the rough periods.
• Practice mindfulfulness. Alan Marlatt, director of the Addictive Behaviors Research Center at the University of Washington, offers a quote from author and Holocaust survivor, Victor Frankl. “Between stimulus and response, there’s a space, and in that space is our power to choose our response, and in our response lies our growth and freedom.” Recognizing the triggers to actions you want to stop gives you the choice to respond positively.
• Keep track of your progress. Remember, your larger goal is at the end of a road of small successes. Breaking a large goal into smaller segments or timeframes will help guide you, give you a ‘checking mechanism’ and keep you motivated. Break a weight-loss regimen into 5 pound segments, keep a work-out diary for your fitness regimen or a phone log for those old friends and family members you reach out to.
• Treat yourself to something special. Go out to a movie or sports event, have lunch with a friend … celebrate your success by treating yourself to something you enjoy that does not contradict your resolution!
• Be forgiving. Relapse is a common part of changing behavior. If you have an occasional slip, learn from it and keep going. Make the best of each day, and take each day as it comes. It takes about 21 days for a new activity to become a habit, and about 6 months for it to become part of your personality. With a little patience, new habits will become second-nature in no time.
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Get Fit with iFit

Fitness band make it easier to achieve your fitness goal.
I enjoy exercising, always have. When weather and workload permit, I find great enjoyment in riding my bike, walking the neighborhood or my favorite golf course, working out with weights, etc. When the temperatures dip (October-April or so), you’re likely to find me at my town’s recreation center. I also tend to watch what I eat, so I’m in pretty good shape. Yet I always wonder if I could be in even better health. Could I be keeping better track of my caloric intake and output? Would a personal trainer ensure the exercises I do are ideally suited for my goals and would he or she push me to achieve more? To find out, I’m considering purchasing the iFit Active from my local Dunham’s Sports store.
A number of people at the gym, as well as some friends and relatives, have already beaten me to the punch. They’ve purchased the 3-in-1 activity wrist bands and are using them religiously.
“Unlike other activity trackers, our iFit Active tracks you to your goals. It allows you to put in your goal and you can see your progress toward that goal throughout the day, either on the device or on our iFit App,” said Joe Killpack, ICON Health and Fitness, iFit’s parent company.
Keeping Track
The iFit Active makes it easier to track calories. They can be entered on the wearable device in increments of 50 or via the app, where users can search for the food item or a similar item. A bar scanner feature on the app further increases convenience and accuracy.
“What’s really cool about the app is that it provides you with a wealth of information: calories, proteins, sugars, saturated fat. Once people understand their behaviors during the day, including what they’re consuming, they can then see where they’re struggling and adjust their activities for a healthier lifestyle,” Killpack added.
That healthier lifestyle can begin by ensuring we expend more calories than we take in and the iFit Active does that for you by recording your activities: steps taken, distance moved, calories burned. It shows your net calories in real time and your progress percentage toward your goals. It then prescribes customized workouts to help you reach your daily goals. The iFit Active even tracks your sleep and sleep patterns as well as sends and receives messages to keep you motivated.
The iFit app is available for Android and iOS platforms.
Your Personal Trainer
“If everyone could afford a personal trainer, I believe they would have one. If everyone had someone who walked them through what they could eat and how much, everyone would be healthier. Since most people don’t have that luxury, we are trying to become the next best thing,” Killpack said.
Via an additional membership, the program looks at your day (calories taken in and calories spent) and provides you with a personalized workout for your exercise equipment (assuming it’s iFit compatible).
The membership enables you to access your iFit profile from anywhere, track your progress and train with Jillian Michaels, formerly from TV’s Biggest Loser. The fitness program adjusts with your progress, so you’ll stay inspired and avoid the dreaded plateau.
“Through our relationship with Google Maps and National Geographic, iFit members can virtually run or bike in their hometown, past their home or through their favorite vacation spot,” he added.
Since it uses the GPS feature, the treadmill will incline or decline, based on the chosen terrain’s topography. The images are displayed on the exercise equipment’s video screen, significantly increasing the enjoyment factor.
iFit Act
Dunham’s also carries the less-expensive iFit Act. It does all of the things the iFit Active does: tracks your steps, distance, calories burned, sleep and syncs wirelessly and automatically to everything iFit.
“With its ability to seamlessly connect to all of iFit, you can easily access your information anywhere, anytime through multiple platforms,” Killpack said.
The difference between iFit Active and iFit Act is that the latter does not include an LCD digital display. Both devices can be worn as wrist bands or as clip ons. Both come in standard black bands while the iFit Active offers optional colors: white, coral and blue for an additional fee.
iFit Active and iFit Act feature Bluetooth 4.0 communication, a water-resistant design, battery life up to seven days and convenient USB charging.
Dunham’s Sports also carries the Garmin VivoFit fitness band, the Polar Loop fitness tracker and more. Be sure to check them out in person at your local Dunham’s Sports store or online at
If you are serious about getting – and staying – fit, you owe it to yourself to check out the iFit Active and iFit Act bands. Let’s be honest, it’s difficult to track how many calories we consume and how many we expend. Being able to do so easily and conveniently – and having Jillian Michaels motivate us – can make a world of difference in achieving our goals.
-Fitness Fanatic
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