Has winter sent your training into hibernation? Don’t wait until spring to get into a workout routine- feeling fit and healthy in the warmer months starts NOW! At EHPlabs, our primary mission is to empower others to reach their full potential. Which is why we’ve decided to share our top winter training tips and supplement recommendations to optimize your training goals and stay healthy this winter. Is it hard to workout in winter? The physiological impact of exercising outside in the cold weather can be quite intense as the body works harder in harsher climate conditions to regulate its core temperature and keep you warm. With that being said, it can be perfectly safe to exercise outdoors if you take the extra precautions, and if that’s still not your thing, indoor workouts are more than fine! Whatever you choose, implement a routine that fits into your lifestyle and goals. How do you train in the winter? Exercising in winter can be tough, and getting out of a warm comfy bed definitely doesn't make it any easier. To brave the harsh weather, implement the following training tips which will help you stay warm, fit and healthy this winter. 1. Start with a warm up Warm up is an essential part of any workout, regardless of the season. Think of a winter warm up like starting a car in cold weather, it can take a little longer to heat up, the same goes for your body! Always aim for around 10 minutes of dynamic stretches that will warm up your muscles and joints to prevent any injuries. Once you’re feeling warm, it will be a lot easier to take that first step and get into your workout. 2. Layer up Layers of clothing will help to trap warm air next to your body for optimal protection and warmth. Start with a thin layer made of synthetic fabrics which help to pull sweat away from your skin. Depending on how cold it is, a middle layer (such as a jumper or long sleeve top) can provide extra warmth. For a third layer, add an outer shell which can protect you from wind, snow and/or rain. 3. Protect your skin The cold weather can dry out your skin so be sure to drink plenty of water, apply moisturizing lotions and don’t forget to wear sunscreen. Even if it’s not sunny, UV rays can still damage the skin. To block out any harsh winds, you can cover your face with a running scarf or mask. 4. Stay hydrated Did you know that cold diminishes thirst by up to 40%? Despite feeling less thirsty, dehydration during cold weather carries the same risk as it would in the heat. Always keep a water bottle handy during the day, sip on teas and set hourly reminders on your phone to help meet your water intake. As a general rule of thumb, aim for around 500ml of water per one hour of exercise. What are the benefits of exercising in the winter? Exercising is beneficial all year round. In winter especially, it can help ward off the winter blues, boost energy, increase your immunity and prevent unwanted weight gain. Outdoor workouts increase your exposure to sunlight and Vitamin D, which helps ward off depression that some people experience during the winter months, whilst enhancing natural immunity. What supplements should I take during winter? In conjunction with a balanced diet and a consistent training routine, our Health & Wellness supplement range can help support your immunity and wellness whilst reaching your body composition goals this winter. Kickstart your energy, beat the winter blues and reach your shredding goals with Oxyshred. Some of the unique ingredients which are of particular benefit include; Caffeine Anhydrous and a full spectrum of B-vitamins for an energy boost first thing in the morning whilst supporting energy levels throughout the day. L-Tyrosine and Taurine for mood enhancing properties, to get you in the mood for a killer workout and help fight off those winter blues. Vitamin C contributes to immune defense by supporting various cellular functions and can be effective in the prevention and treatment of systemic infections, which we are more susceptible to in the cooler months. Acetyl L-Carnitine HCl, Conjugated Linoleic Acid (CLA) and Garcinia Cambogia stimulate the body’s fat receptor cells and help reduce unwanted winter layers. For the same incredible benefits in a convenient ready to drink can- be sure to try Oxyshred Ultra Energy RTD! A diet rich in vegetables and fruit is essential for maintaining overall health. However, according to the Australian Bureau of Statistics, 94% of Australian adults don’t eat the recommended five servings of fruit and vegetables. For this reason, OxyGreens is another supplement we recommend implementing into your routine. Perfect for anyone who struggles to meet their daily fruit and vegetable intake from diet alone. The best part is, it comes in 3 DELICIOUS flavours without any bitter or grassy aftertaste unlike most greens powders on the market. The ingredient breakdown includes; Greens Superfood Complex which contains superfoods including barley grass, broccoli, kale, spinach, celery, spirulina, chlorella, and kelp. Rich in A, K, E and C vitamins, minerals and antioxidants to support a healthy immune system, digestive function and overall well being. Antioxidant Alkalizing Berries including; blueberry, acai, & goji berry. These berries are well known for their immune-boosting, anti-inflammatory and skin boosting effects. Antioxidants help the body remove unwanted toxins that can build up as a result of natural processes and environmental stressors, reducing the risk of illness and disease. Prebiotic Fiber Complex includes chicory root (inulin), green kiwi fruit, green banana and larch. These prebiotic foods help nourish the good bacteria in the gut for an overall healthy digestive system, promoting bowel regularity and reducing stomach bloating. OxyWhey, ISOPEPT and Blessed are the best training supplements as a source of protein for optimal muscle growth, maintenance and recovery- as well as satiety and immunity benefits which are always of importance during the cooler months. OxyWhey and ISOPEPT contain the highest quality non-GMO whey protein. For the most optimal immunity defense, both of these formulas contain Vitamin C and Zinc, in addition to a full spectrum of B-vitamins to promote and support energy levels. Magnesium, Calcium and Potassium have also been included to help relieve cramps and reduce muscle soreness. OxyWhey contains one of the most widely used probiotic strains, L. Rhamnosus, which has been scientifically proven to promote gut health, immunity, and decrease inflammation. To help manage cravings, Chromium picolinate has been added due to its benefits of balancing blood sugar levels to assist with appetite control, which is of particular benefit for anyone on a fat loss journey. ISOPEPT contains 27g of the highest quality Whey Protein and Hydrolyzed Whey Protein Isolate per serve and is rapidly absorbed to help fuel and replenish fatigued muscles. Perfect for anyone who trains frequently and wants to maximize lean muscle growth and recovery. It also contains Ashwagandha and L-Theanine to help increase relaxation and reduce stress, which can be of particular benefit after an intense winter training session. Blessed Protein is one of the top plant based supplements, made from golden peas, with 23g of protein per scoop to fuel muscle protein synthesis and assist with muscle growth and strength. It’s gluten, dairy and soy free whilst containing all the essential amino acids, which can often be hard to consume on a plant-based or dietary restricted diet. The delicious range of flavors of all three proteins are also a great alternative to indulgent desserts which many of us find hard to resist, particularly in the winter time. Enjoy as a shake to satisfy your sweet tooth or add to your any sweet recipes like this overnight weet-bix cheesecake. Who said reaching your health goals meant giving up on comforting sweet treats? Definitely not us! Glutamine rounds up the winter supplement must-haves. This scientifically researched amino acid is proven to boost immunity, promote lean muscle protein synthesis and decrease the effect of DOMS (Delayed Onset Muscle Soreness). Various factors such as increased physical activity can reduce glutamine levels in our body, resulting in increased susceptibility to illness and decreased post-exercise recovery. Glutamine plays a major role in digestive health and is responsible for helping repair and maintain gut barrier function of the small intestines. Supplementation has been shown to shorten the severity and length of flu-like infection, which can be of particular benefit during the flu season. It has also been found to promote the release of natural human growth hormone, which assists with lean muscle growth and recovery for optimal winter training support. So, what are you waiting for? Implement our top training tips and level up your supplement regime to live healthy this winter! Need extra help? click here for more supplement, nutrition and training advice.
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