Overlooked Mountain Bike Benefits

In this episode of the Outside Health and Fitness podcast we’re going talk about benefits of Mountain Biking that are often overlooked. Then we’re going to check out an unusual sport that tests your balance and your guts when we go “Way-Outside”. I’ll share how the blues can help you reduce your appetite in the Outside Weightloss segment and I’ll throw down a fitness challenge to keep you focused and motivated to get outside and in-shape this week.

[powerpress]

[adrotate banner="13"][adrotate banner="12"]

[wptab name='Mountain Bike']

Overlooked Benefits of Mountain Biking

Sure we all know that mountain biking is fun and it’s a good cardiovascular workout but what else? What are some of the other reasons people love mountain biking? Well, there are a bunch of really cool and unique benefits you get from riding mountain bikes that are often overlooked.

See New Places

Because your mountain bike is low profile and can carry you further than you can go on foot your options for discovery are wide open! I been to so many really cool places that I probably would never have had the opportunity to see because of my bike.

The options are wide open....trails, woods, along streams, down to the ocean up to the mountains just about anywhere you want to go. You can get there on a mountain bike.

See Wildlife

In general mountain bikes can be a very stealthy way to travel through the woods. Without even trying, I've seen a bunch of wildlife while out riding. I’ve seen moose, turkeys, deer, fox and all sorts of animals out on the trail.

Makes You Feel Better

If you’re stressed or if you had a bad day hitting the trail on your mountain bike can make you feel better and forget your worries for a while. I am so lucky to live and work in a place with plenty of mountain bike trails. In fact, a lot of times I'll leave work and ride some trails before I get home. It's a great way to unwind from the day get in a little exercise and improve my mood.

Less Discomfort

I have a road bike and while I enjoy riding it I prefer my mountain bike. For many of the reasons I've already mentioned and because my mountain bike doesn't cause the same kind of discomfort I feel from my road bike.

Joints Feel Better

Mountain biking is a pretty low impact sport (if you're not running into trees that is). Sure, you can feel some soreness after a hard ride but you don't have the same pain in your joints you may experience after a long run or after other activities that are more jarring on the body.

Freedom

Most of all I enjoy the freedom of mountain biking. Sometimes, I like to put my bike on my car and just drive, looking for trails and new adventures. It's a very liberating feeling to just go and explore....it's what I used to so when I was a kid and it makes me feel that way again.

So there you have it....if you haven't tried mountain biking before I would encourage you to give it a try so you can...

• ...see new places


• ...see Wildlfife


• ...feel better and enjoy the freedom that comes with exploring and getting out on the trail.

[/wptab]

[wptab name='Slacklining']

Slacklining

So what is it? It's kind of like doing Yoga on a clothes line.

Well a better definition is that it’s a balance sport done on a thin line suspended between two points (a lot of slackliners use trees). Slacklining is distinct from tightrope walking because the line is not taut, it’s looser, bounces and acts more similarly to a thin trampoline.

According to Gibbon Slacklines

"This unique sport was concieved in climbing camps in Yosemite during the mid seventies. During downtime climbers would rig their climbing ropes between trees and practice walking across them. They found that the activity helped improve their balance, strength and core. They also found it was a lot of fun!"

Since the early days of slacklining the sport has produced various off- shoots like slack line yoga, tricklining and extreme highlining.

Slackline-Yoga

Beleive it or not some people become so comfortable balancing on a slackline that they desire more of a challenge. Slackline Yoga is just the challenge they’re looking for.

Doing Yoga on a Slackline is a mental and physical challenge that takes both the sport of slacklining and yoga to a new level of balance, flexibility and strength.

I found a very nice site that offers some more in-depth information about slack line yoga called, you guessed it slackline-yoga.com .

Extreme Highlining

Well for one this it’s extreme because it’s slacklining hundreds (thousands) of feet off the ground!

Tricklining

As amazing as all of this slacklining is, for me the most exciting and unbelievable form is trickling. These guys and gals, flip, spin and fly high bouncing off slacklines and land on their feet on the line to do it all again. The have amazing balance and agility. You need to check out this video to really appreciate what they do.

What do I need?

To get started you need a slackline setup and you can find either the individual parts or entire kits online or at sporting goods stores like REI or EMS in the states.

For more slacklining equipment and resources check out the selection at amazon.

I found a good site for beginners that offers some tips for mounting and dismounting, turning and walking on line at NWSlackLine.com if you’re interested in learning more.

[/wptab]

[wptab name='Colors']

This week in the Outside Weightloss Segment we’re looking at a small change you can make outside your normal routine that can result in better health and weight management.

This week's Outside weighltloss tip is all about color and how different colors can trigger or suppress your appetite.

The Best Color to Suppress your Appetite

There have been studies that show food served on blue plates caused people to eat less.

So why is that? Well...if you think about it aside from Blueberries (which are really purple anyway) there aren’t natural blue foods. Additionally, blue can be associated with spoiling and danger so we’re pre-wired to suppress appetite when we’re seeing blue. (You know you’ve seen meat that has that blue tint to it right? YUCK....it’s probably bad!)

Colors That Increase Your Appetite

Now, on the flip side we’re drawn to yellow, orange and red as colors that stimulate our appetite. If you consider the color scheme of MacDonald’s (the Golden Yellow Arches standing there stimulating your appetite for a burger).

We have a coffee shop chain here in the North Eastern part of the US called Dunkin Donuts and they’re big on Orange. These resteraunt chains understand the power color hason your appetite and they use it to their advantage.

So if you want to turn the tables and limit the amount you eat try:

• covering your table with a blue table cloth,


• putting your food on a blue plate,


• and using blue napkins.

Don’t sing the blues at your next meal....eat off of it...you may find you eat less and make some good progress on your weightloss goals.

[/wptab]

[wptab name='Fitness Challenge']

Try Something New

This week your challenge is to try something new and different that you've never tried before. Maybe it's slacklining or mountain biking, perhaps Yoga or trail running, what about stand up paddle boarding or disc golf?.

Whatever it is, stretch your boundaries, breathe some new life into your outdoor pursuits and potentially find your next new passion.

Take a picture of your new activity and send it in. I'd love to collect all of your success and different ideas and share them with everyone else!

[/wptab]

[end_wptabset]

[adrotate banner="20"]

 Image Credits:

[adrotate banner="7"]

 

Natural Hydration for Outside Fitness

In this episode of the Outside Health and Fitness podcast we're talking about hydration and how important it is to stay hydrated when we’re working out. We’ll look at some excellent natural drink and food options for staying hydrated. In the Wayoutside Segment we’ll look at a fresh new way to do Yoga on the water, we’ll learn about a simple easy change we can make to drop some unwanted weight in the Outside Weight Loss segment. Finally I’ll leave you with a fitness challenge to keep you focused and motivated this week.

[spp-player]

[adrotate banner="13"][adrotate banner="12"]

[wptab name='Hydration']

The Importance of Staying Properly Hydrated

[caption id="attachment_4274" align="alignleft" width="300"] Image courtesy of mikumistock / FreeDigitalPhotos.net[/caption]

So on Wed I went for a quick little trail run after work. Nothing too extreme but it was hot out. I felt pretty good, got back to the car and drove home. On the way I started to cramp up pretty badly....oh no...I was dehydrated and probably low on sodium!

Why do we need to stay hydrated?

Water is critical for us to survive. In fact, every cell in our bodies require water to function properly. Water flushes toxins from the body and helps deliver nutrients throughout your body.

Dehydration occurs when we lose water and don’t replace it. We lose water everyday when we go to the bathroom and through perspiration. When it’s really hot and / or we’re working hard or working out we sweat more and lose even more water

So how do you know if you’re dehydrated?

It can actually be difficult to tell, especially as we get older but here are some tell tale signs:

• no urine or a small amount of urine


• Urine is dark yellow (with good hydration it’s closer to clear)


• You’re tired


• You have dry mouth


• You’re extremely thirsty


• You feel dizzy, lighthead and / or confused.


• You have headaches

How much water should we be drinking everyday?

Well everyone has heard the 8 , 8oz glasses of water a day number and that is a pretty good guide although it’s important to remember that other factors like your health, where you live and how much your perspire influence the amount of water you’ll need to replace too..

If you modify the rule to say at least 8 - 8oz glasses of fluid should be consumed daily it’s a good start. 8 8 oz glasses of water is about 1.9 liters.

According to the Mayo clinic a healthy adult male living in a temperate climate needs roughly 3 liters (about 13 cups) of total beverages a day and for a healthy women about 2.2 liters (about 9 cups) of total beverages a day.

And when you exercise you lose even more water. Typically short sessions in the 1/2 hour range aren’t so bad and you can usually replace water loss with as little as 2 - 3 cups of water.

However, longer sessions in the 1 hour plus range may require water and the replacement of electrolytes, especially sodium.

Medicinenet.com has a good explaination of electrolytes they say that:

“....electrolytes are substances that become ions in solution and acquire the capacity to conduct electricity. Electrolytes are present in the human body, and the balance of the electrolytes in our bodies is essential for normal function of our cells and our organs."

Common electrolytes include potassium, sodium, chloride, calcium and magnesium dehydration can cause an imbalance of these electrolytes. Likely, this is what caused the leg cramps I was experiencing after my run.

Obviously, there are a lot of sports drinks on the market that promise to rehydrate you and give your body the electrolytes you need. The problem is a lot of them are high in sugar and carbs.

So here are some good, all natural sources for hydrating and replenishing electrolytes after a long workout outside.

Coconut Water

Coconut water is an excellent source of natural electrolytes, vitamins, minerals, trace elements, amino acids, enzymes, antioxidants and phytonutrients. It is low in sugar, but still tastes sweet.

Be sure the Coconut Water you buy is 100 percent pure coconut water, and isn’t artificially sweetened.

Fruits and Vegetables

There are several good fruits and vegetables that contain electrolytes. These all natural sources are a good choice to ensure you know what is going into your body.

All natural sources of Calcium include:

• chia seeds,


• orange juice,


• milk (I prefer almond milk),


• kale,


• broccoli,


• almonds

All natural sources of sodium

• Celery

All natural sources of Potasium

• bananas,


• sweet potatoes,


• avocado,


• dates,


• raisins,


• potatoes,


• oranges


• cucumbers,


• and beet greens.

Smoothies

Green Genie Cooling Electrolyte Smoothie

Electrolyte Replenishing Smoothie

Home Made Sports Drink

(this recipe is from skinnyms.com)

Ingredients:

• 4 cups water


• 1/2 teaspoon sea salt


• 1/4 cup raw honey


• 1/4 cup freshly squeezed of lemon juice


• 1/2 cup dark cherry juice (no added sugar)


• 1/2 cup orange juice (freshly squeezed if available)

Directions: Pour 1/2 cup of the distilled water in a saucepan and heat to boiling, remove from heat, add honey and salt and stir until dissolved. Add the remaining ingredients to a 1/2 gallon pitcher, pour in water with honey and salt, stir and refrigerate. Drink before, during and after long runs of 3 or more miles.

[/wptab]

[wptab name='Paddleboard Yoga']

What is Paddleboard Yoga?

Chances are good you are familiar with Yoga but just in case....it’s a practice that originated in ancient india that combines mind body and spirit. Yoga consists of challenging and relaxing poses that build strength, flexibility and balance.

Paddleboards also known as Stand Up Paddleboard or SUPs are kind of a cross between a surfboard and a kayak. The look like a surf board in that they are flat and wide and float on top of the water.Like a kayak they are propelled using a paddle but unlike a kayak the rider stands up to paddle across the water.

Both Paddle boards and Yoga practice rely on a strong sense of balance.

PaddleBoard Yoga allows you to practice in a serene, marine environment. It’s literally practicing yoga on a paddle board. (as if yoga on a stable surface wasn’t challenging enough)

What are the benefits?

Because the poses are being performed on a moving surface, you engage muscles that you wouldn’t normally. Also the poses have to be aligned perfectly for even weight distribution on the paddleboards so it can take your yoga to a whole new level.

...and.....you get to practice on the water in a serene all natural and relaxing environment...what could be better?

How do you get started?

There are several excellent resources available on-line to get you started with more information on paddle board yoga:

Paddleboard Yoga Facebook Group

Yoga Aqua



[/wptab]

[wptab name='No Mayo']

[caption id="attachment_4281" align="alignleft" width="279"] Image courtesy of arthur84 / FreeDigitalPhotos.net[/caption]

This week in the Outside Weightloss segment we're looking at a small change you can make outside your normal routine that can result in significant weight loss over time.

This week we’re going to “HOLD THE MAYO”. Mayonnaise is a staple on sandwiches and salads but it’s high in fat, calories so it’s not helping us keep the pounds off.

Alternatives to Mayo

There are several good healthy alternatives to mayonnaise

Greek Yogurt is an excellent substitute for Mayo on salads and even on sandwiches...(just make sure it’s low fat, unsweetened and plain). With protein and calcium it’s healthier and contains fewer calories per serving than mayo.

Another good alternative is mustard. Obviously it tastes different but a ham sandwich with mustard instead of mayo still tastes good but with fewer calories!

Calorie Reduction

1 cup of Mayo contains about 950 calories. If you consume 1 - 2 cups a week, between sandwiches and salads you’re putting on an extra 1 -2 pounds a month from mayonnaise alone. That’s right almost 25 pounds a year...WOW!

1 cup greek yogurt contains only 130 calories saving you between 820 - 1640 calories a week and over a pound and a half a month.

1 cup of yellow mustard contains only 165 calories saving you between 785 - 1570 calories a week and over a pound and a half a month.

While losing a pound and a half per month may not sound too exciting all of it adds up and a series of little changes can make a big difference in how you look and feel.

So next time you’re asked tell ‘em “Hold the Mayo”

[/wptab]

[wptab name='Fitness Challenge']

This week’s fitness challenge is the Triple Crown

Select three cardio activities and do them all in one day! Check out the challenge here and don't forget to hydrate!
[/wptab]

[end_wptabset]

[adrotate banner="20"]

 Image Credits:

• Special thanks to José Manuel Suárez for use of the image "A Water Drop" used as the feature image for this post. This file is licensed under the Creative Commons Attribution 2.0 Generic license.


• Special thanks to Benoit Mouren  for the image "Yoga on Stand Up Paddleboard" used in the Yoga segment of this post.  Some rights reserved by widiwici

[adrotate banner="7"]