Pound Plunge Health Tips


Pound Plunge Health Tips: Winter Weather Workouts

Janeen Miller, MS

Working out in the cold weather doesn’t have to damper the mood to exercise.  You can still get outside to take advantage of the sunlight and fresh air with a few adjustments to your routine.

Make sure you dress properly for the cooler weather.  Jennifer Gruenemay has a great article on how to dress dry not just warm at http://www.lifescript.com/diet-fitness/articles/w/winterize_your_workout.aspx that sums up the importance of having proper gear to stay warm.  Preventing hypothermia and frostbite is just as important as preventing heat strokes during the warmer temperatures.

Along with wearing clothes that keep you warm and dry; wear something that is bright and stands out.  With the cooler temperatures come the darker skies.  Make sure you can be seen to be safe.  Also if you get lost you will be easier to find.

When heading out to the cooler temperatures make sure you warm up before heading out.   If you can’t warm up inside take it slow in the cooler weather so that your body has a chance to get accumulated to the temperature.  Change up your routine and take it slow.   You may not be able to do what you did when the weather was nice out.  The idea is that you are still doing something.  Your body will get used to the cooler weather, just give it time.  However there will be a point that it’s too cold or unsafe to be outside.  If the wind chill is extreme or the temperature is well below zero you should take your workout inside.  Also be aware of dangerous conditions such as snow and ice.   Also head into the wind at the beginning of your workout and have the wind at your back at the end of your workout.  That way you don’t work up a sweat and then face a cold blast.

Hydration is very important when working out in the cooler weather.  Even though it’s not as obvious you are still sweating and pushing yourself.  Make sure to sip plenty of fluids before, during and after your workout.

As soon as you’re finished with your workout, make sure to cool down your muscles.  Then get out of those cold wet clothes, ideally into a warm shower.  And then congratulate yourself for accomplishing another step towards a healthier you.


Gruenemay, J (2014). Easy winter exercise tips to help you stay fit.  Retrieved January 29, 2014 from http://www.lifescript.com/diet-fitness/articles/w/winterize_your_workout.aspx

McMullen, L (2013). How to exercise in cold weather. Retrieved January 29, 2014 from http://www.huffingtonpost.com/2013/12/09/cold-weather-exercise_n_4384971.html

Van Allen, J (2013). Winter weather exercise tips. Retrieved December 31, 2013 from www.runnersworld.com/the-starting-line/winter-weather-exercise-tips?cm_mmc-Facebook-_-RunnersWorld-_-Content-Training-_-TipsForWinterTraining


Pound Plunge Health Tip: Circuit Training

Janeen Miller, MS

Getting moving is important.  Doing any type of regular exercise will be beneficial to your health.  However if you want to burn almost 10x more fat incorporate circuit training into your workout routine.

Circuit training involves short bursts of resistance exercise that uses moderate weights with frequent repetition quickly followed by a burst of exercise that targets a different muscle group.  Since the exercises are targeting different muscle groups there is no need to rest in between exercises.  This allows for the heart rate to increase and stay up giving you increased benefits.  Circuit training will build up muscle that helps burn even more calories event after your workout.

While there are great circuit training programs at your local fitness centers, you can do circuit training easily at home.  Here is a home circuit plan found on Webmd.com (Sorgen, C, 2003)

For beginners-start with a 5-Pound weight (hint: you don’t have to go buy weights, you can use canned goods)

  • 30 seconds of squats
  • 30 seconds on a stationary bike, or jogging in place or on a treadmill
  • 30 seconds of lunges (watch those knees!)
  • 30 seconds of cycling or jogging
  • 30 seconds of bent-over rows on a weight bench or sturdy table
  • 30 seconds of cycling or jogging
  • 30 seconds of shoulder presses (push your arms straight overhead with palms facing out)
  • 30 seconds of cycling or jogging
  • 30 seconds of bicep curls
  • 30 seconds of cycling or jogging

Repeat the whole cycle at least three times

Exercise is cumulative.  Don’t worry if you can’t start out strong; just remember to start out doing something.  It will add up.  Get your friends involved, stay positive and do something you enjoy.  If you want more ideas on circuit training you can find ideas on Pinterest or Webmd.com.

Stay strong and stay healthy.  Brought to you by your friends at Eagle Communications.


Sorgen, C (2003). Take a shortcut to fitness with circuit training.  Retrieved January 02, 2014 from www.webmd.com/fitness-exercise/features/take-shortcut-fitness-circuit-training?print=true


Pound Plunge Health Tip: Reducing Calories

By: Janeen Miller, MS


There is no magic way to lose weight.  Fad diets, diet pills and diet drinks won’t get you the weight loss you’re striving for.  Lifestyle changes and focus on being healthy will be more beneficial to you in the long run than losing 5lbs of water weight because you starved yourself.  To lose weight effectively you must reduce your calories through what you eat AND increase the calories you burn through exercise.

Reducing the calories we eat isn’t as hard as you think however it does require discipline and changes.  Cut out the junk you eat by swapping out healthy foods for the bad foods without depriving yourself.  One of the biggest disasters we do to ourselves is to drink our calories in the form of soft drinks. That dollar soft drink from your favorite restaurant may be inexpensive but with all the sugar it’s harmful to your overall well being, even the diet drinks. Instead of getting that soft drink try a refreshing unsweetened ice tea or even better yet drink water.  Add flavor to your water with lemon or lime wedges.

When you sit down to eat, use a smaller plate.  This will trick your mind into thinking you are eating more than you really are.  And before you jump up for seconds give yourself at least 20 minutes to let you stomach catch up to your mind.  Most of the time your stomach takes a bit longer to send that full signal and you end up overeating.  Before you eat, again drink a large glass of water, it will help you feel full quicker.

Write down everything you eat.  With smart phones and tablets it makes this task easier than ever.  Create an entry in your phone and document everything you eat.  If you don’t have time to write it down, take a picture of what you’re eating and document it later.  The goal is to keep an honest record of what you are eating everyday and not fib about the calories you actually took in.

Eating out is part of society today.  But it doesn’t have to ruin your eating habits.  With the extra large meals ask for a box when you get your meal and put half of it away for later.  You won’t over eat what isn’t on your plate. Or share an entrée with someone.  Get your salad dressing on the side of your meal so you can adjust the amounts.  If you dip your fork in the dressing and then in your salad you will be surprised at how much less you use.  If you want a smaller meal order off the appetizer menu; these are usually a meal in themselves. And don’t forget to get a glass of water.

With any weight loss goal remember it’s not a diet.  It’s a lifestyle change to be healthy.  If you only focus on losing so much weight you may lose the weight but without the lifestyle changes you will go right back to the bad habits, gaining the weight back.  Weight loss isn’t about being a size two; it’s about being healthy for your body type, feeling good and living a long happy life.  Eat well today and always…oh yeah and drink plenty of water!


Pound Plunge Health Tip: Setting Goals

By: Janeen Miller, MS

According to the University Of Scranton Journal Of Clinical Psychology the number one New Year’s resolution is to lose weight.  No surprise right? However most people give up on their resolutions before the end of January. Eagle Communications and the North Platte Post want to help you this year with our Pound Plunge Health Tips.  Every week you can listen to the tips on Mix 97.1; Q-Country 107.3 and ESPN 1410 AM and check out more information right here on the North Platte Post.  We want to help you stay on track with all your goals this year to have a healthy lifestyle.

Instead of setting a year-long resolution, set achievable and measurable quarterly goals.  Then from those set monthly, weekly even daily goals.  It’s daunting to think you have to do something 365 days but if you can look at taking one day at a time the task becomes more manageable.  Be mindful though that change will take time.  If you’re looking into weight loss and changing your body it will take four weeks for you to notice a difference, eight weeks for your friends to notice a difference and twelve weeks for the rest of the world to notice.  Don’t give up.

When setting any goal don’t be vague.  Instead of saying you want to lose weight, set a goal of losing one pound per week.  Instead of saying you want to start exercising set the goal of going for a walk 4-5 times a week for 30 minutes each day.  Instead of saying you’re going to join a gym this year, set the goal of signing up for the gym by a certain day and then going to the gym 3-4 times per week.  Also have a plan of action for when you get to the gym.  Set the goal of doing cardio for 30 minutes and weights for 30 minutes.  Remember that the goals have to be attainable for you and fit into your lifestyle.  If you’re a single parent and busy with your kids activities don’t set yourself up to do something that’s not going to fit.  Instead of signing up for a gym that only you can attend; sign up for a gym that your kids can also be a part of and take them with you.  If you’re too tired after work to exercise set the goal of getting up early to exercise.  Just remember to have it fit into your lifestyle.

Finally when setting your goals share them with friends and family.  This will help you be accountable.  Social media is a great way to keep accountable for your successes and allows your friends to help you stay motivated.  Start a blog as a way to document your journey and keep yourself motivated.  It won’t be easy and you won’t always be on track.  That’s part of the journey and perfectly normal.  Just don’t give up.  And as your friends at Eagle Communications we are here to support you.