Cold Weather Workout Tips

[Written by Peter Nielsen].
Winter weather can wreak havoc on your workout schedule, but don’t give up! That winter weight gain isn’t all tied to eating more or lack of exercise. New research shows how important exercise is … especially in the winter. In this study, researchers from the University of Colorado followed a group of twelve women and six men in both summer and winter. They discovered that their production of ATLPL (Adipose Tissue Lipoprotein Lipase), the chemical that promotes fat storage, almost doubles during the winter and dropped during the summer. They also found that the increase of muscle enzymes gained from exercising can help to counter the increase of ATLPL, and help the battle against those extra winter pounds.
Winter workouts carry their own dangers, here are a few tips to protect you on the coldest days.
• Wear layers. Insulate yourself against the wind and cold with a layered barrier rather than a single, bulky garment. The first layer that’s directly touching your skin should be a lightweight synthetic or polyester material. It will dry quickly and wick away moisture. The second layer should be wool or polyester fleece. The outermost layer — worn in the rain, snow, or wind — should be lighter weight and water-repellent to help you stay dry.
• Keep your head covered. It is believed that between 50 and 70 percent of body heat is lost when your head is unprotected in cold weather. Wearing a hat can help your body retain heat.
• Protect your feet and hands. Keeping hands and feet warm is vital. Your body concentrates on keeping your internal organs warm in cold weather. Gloves also help prevent skin damage and frostbite. To keep your feet warm, make sure your torso is properly insulated and keep feet dry with winter athletic socks that have an inner layer that moves moisture away from the skin to an outer absorbent layer.
• Wear a face mask or scarf in frigid temperatures. A loose layer over your nose and mouth can warm cold air before you inhale and protect your lungs.
• Drink Water. You don’t feel as sweaty as you do in the summer, but water is just as important in winter months. It even keeps you warm by helping the body retain heat!
• In extreme cold, which we’ve seen this winter, move your workout indoors to the gym. Can’t make it to the gym? Develop a workout regimen you can do at home, take the stairs at work or speed walk through the mall!
• Finally, consider some traditional warming foods. Ancient Chinese medicine advised adding fresh ginger, garlic and cayenne to your food as a way to boost the immune system! Eucalyptus and juniper also stimulate the circulation and help protect the immune system.
It may seem more difficult to exercise when the weather gets cold and days seem shorter, but it’s important to work against the natural increase in fat storage that occurs during the winter months!
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Keeping Your New Year Resolutions

[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 and to look forward with hope to the future. With hope for the future in mind, millions of Americans make New Year resolutions. If you’re one of them, try these seven helpful pointers to help reach your goal!
1. Decide on 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
2. Make 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.
3. Write down 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.
4. Practice mindfulness. 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.
5. 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.
6. 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!
7. 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.
Good luck on your resolutions! Wishing you a Healthy and Happy New Year!
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Somewhere Beyond Mere Footwear

A great pair of boots can be the best friend your feet ever had.
It was more than 135 years ago that Herman Joseph Justin moved to Texas and began crafting boots. Soon he was supplying rugged Justin boots for the men building railroads and herding cattle.
Over the years that have passed since H. J. founded the company, Justin Boots have become an iconic part of western culture. Today the company produces a variety of stylish and rugged footwear for men and women who work hard and play hard.
“At Justin Original Workboots, we are proud of our heritage,” said Josh Lizotte, divisional manager. “Since 1879, Justin has been dedicated to creating quality boots that are as functional and durable as they are stylish. Keeping up with industry trends and regulations, Justin Original Workboots takes pride in developing boots with the newest technology to support the comfort and safety needs of our customers.”
Active Americans know that a good pair of boots are your friend when days get long and the going gets tough. And if you’ve ever had a pair of boots that didn’t fit or leaked, you know that inferior footwear can be your worst enemy. With a Justin boot, you can be certain you’re buying the brand that sets a standard for both toughness and good looks.
Choose Your Justin Boot
Dunham’s carries several varieties of Justin Original Workboots. For example there’s the Men’s Rugged Tan Cowhide Stampede. An 11-inch tall, soft-toe waterproof boot in tan cowhide and 900 Denier Nylon, the Stampede can keep out the elements. With J-Flex Flexible Comfort System® insoles, it will work with you all day long. The outsole is of Stampede™ Rubber and EVA for durability and great traction.
Need toe protection? Check out Justin’s Men’s Rustic Barnwood Hybred® Waterproof Composition-Toe Workboot. The 11-inch tall boot keeps out the elements while protecting with a composition toe that exceeds ASTM safety standards. The J-Flex Flexible Comfort System® with Ortholite® Comfort Foam Insoles and a Dri-Lex® cover will keep you dry and comfortable from dawn to dusk.
Dunham’s customers tell us the Men’s Rugged Tan Cowhide Stampede Workboot is an excellent buy. This soft toe boot is built with a square toe and the J-Flex Flexible Comfort System® Insoles. Crafted of tan cowhide, the boot features the high-traction Stampede™ Rubber and EVA outsole.
Justin Boots were made for the men who built America. Since long before any of us walked this earth, they have been known for comfort, protection and durability. Made to stand up to the toughest jobs and the longest days, they’re the best boot for work and play.
-Your Friends at Dunham’s
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Toasty Warm When It’s Cold Outside

Under Armour’s ColdGear Infrared is Your Cold-Weather Solution.
Two years ago, based on research conducted to write a similar article, I went to my local Dunham’s Sports and bought Under Armour ColdGear Infrared leggings and crew neck top. I wanted something that would help keep me warm during Michigan’s early spring and late fall, thereby extending my golf season. At the same time, the apparel had to be lightweight, not bulky, ensuring full range of motion. (The freer the swing, the longer and straighter the shots.) The ColdGear Infrared products have lived up to their billing.
These offerings go well beyond the compression products commonly used by cold-weather outdoor enthusiasts. What makes them special is a soft, thermo-conductive coating on the inside of the garment that absorbs and retains body heat, which is then redistributed evenly, keeping the wearer warmer, longer.
Here’s how: the thermo-coating on ColdGear Infrared products has ceramic particles that take advantage of ceramic’s heat-transference properties. (It’s why your coffee stays warmer longer in a ceramic mug, versus a paper or plastic cup and why ceramic tiles are used on military aircraft and the Space Shuttle.)
Absorb and Redistribute Body Heat
ColdGear Infrared goes beyond trapping body heat. It absorbs the heat we generate and redistributes it, creating a “microclimate” inside the material. I have definitely noticed the difference that wearing my ColdGear Infrared has made. I’ve been comfortable golfing in sunny, 45-degree weather wearing minimal layers. I also like the fact that these products feature anti-odor technology to prevent the growth of odor-causing microbes and include a moisture transport system that wicks perspiration away from the skin, further enhancing comfort.
ColdGear Infrared All Over
I’ve already started my holiday wish list and to my baselayer I plan on adding ColdGear Infrared quarter-zip jackets. They deliver all of the features and benefits of the baselayer, plus added technology to repel water and block the wind. Another item high on my list is a ColdGear Infrared beanie. Being follicle-challenged, I lose a lot of heat from my head, so this will find its way into my golf bag prior to next spring, as will a pair of the company’s ColdGear Infrared socks. Available in a variety of styles, these socks will keep my feet, another source of heat loss, warmer than my day-to-day socks. As such, I will have ColdGear Infrared products keeping me warm from head to toe.
Under Armour’s ColdGear Infrared products go well beyond keeping golfers like me warm. For example, the company’s shell jackets and Snocone pants are ideal for any type of snow sports— snowmobiling, skiing, snowboarding, etc. Available in a wide variety of colors, including camo, the pants are 100% waterproof and feature fully taped seams to prevent moisture from seeping through. They are specifically designed to deliver maximum warmth were the body needs it—such as in the seat and knee areas.
The shell jackets, meanwhile, feature a RECCO® avalanche rescue reflector to keep the wearer safe in an emergency. They also feature a helmet-compatible hood with a back zip expander, ensuring the hood lies against your head, whether you’re wearing a helmet or not. Runners might want to check out ColdGear Infrared Engage Run gloves and Run headbands.
Subhead: ColdGear Infrared for Everyone
ColdGear Infrared products also include accessories and hunting apparel and the company offers what it calls transitional outerwear. These are mid-weight items that are ideal for mid-fall and mid-spring in the Midwest and can be worn as lifestyle apparel.
Under Armour’s ColdGear Infrared products are available for men, women, boys and girls and for a variety of sports. While the calendar says that winter doesn’t officially start until December 21, we Midwesterners know that the nip in the air starts long before that date. This year, rather than hibernating, I plan on outfitting myself with a host of ColdGear Infrared products and trying my hand at some winter activities, taking comfort in the knowledge I’ll be warm without the need for bulky clothing.
Be sure to check out your favorite Dunham’s Sports store for the full range of Under Armour ColdGear Infrared products and meet me on the slopes (possibly) or on the links next spring (much more likely).
-Your Friends at Dunham’s
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