Dura Matter and Why You Need To Know About It

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The Dura Mater is the outermost, toughest, and most fibrous of the 3 membranes covering the brain and spinal cord. Dura Mater is so important because it serves as a protective sac that helps to restrict the movement of the brain within the skull, in relation to the innermost meninges- which contain the Cerebrospinal fluid that covers and protects the Central Nervous System (CNS) as it runs down the length of the spine. Blunt trauma, accidents, any type of compression and restriction of this very important Fascial layer at any area can disrupt the PRM or the flow of the cerebral spinal fluid and can dramatically affect your overall brain and spinal health and function. Headaches, migraines, Meningitis, Parkinson’s disease, Alzheimer’s, Multiple Sclerosis are all symptoms of, or disorders ASSOCIATED with the quality of Central Spinal Fluid (CSF) flow and it’s affects on the function of the brain and Central Nervous system. Dura Matter health and learning how important it is not only for protecting our Central Nervous System but also the overall health of our brain and cervical spine!

In Health and Happiness,

Professional Fitness and Wellness Expert specializing in High Performance Athletic Training/

Life Coaching/ MT Nutrition Advisor and Independent Writer

Kim Truman


Makeover Monday: skip your way to health – Examiner.com



Jumping rope may seem like something that we did when we were kids. You may think it’s just too childish to be a real workout. But just think back to all the images that we have seen of world-class boxers skipping away. Jumping Rope is an excellent exercise to help improve coordination, build muscle strength, and build cardio endurance, says Kim Truman, trainer and former soccer player.

The most complicated part of the process is making sure that you have a rope that is right in size for you. “Measure it by standing in the center of the jump rope and pull the ends up to reach your armpit level, says Truman. “If it reaches over this level it’s to long for you and if it doesn’t reach its too short for you.” she says.

Hold the ends of the jump rope loosely in your hands, keeping your elbows relaxed with arms slightly low. Place the rope behind you at your heels, then using your hands and wrist start to propel the jump rope over your head and in front of you and when it comes down in front if your feet jump up with both feet. Keep practicing this basic jump rope move and find your rhythm and a pace you’re comfortable with. Do this for 5-10 minutes.

Start off with basic jump rope two foot warm up jump then switch to jumping only on right foot for 1-2 minutes then switch to left foot only 1-2 minutes. Take a thirty-second break.

Now alternate feet jumping right and left with heel taps 2-5 minutes. Take a 30 second break. While doing the basic move then jump forward with both feet jump forward few feet then jump back few feet repeat this for 2-5minutes. Take a 30 second break slowing down jumping pace.

Keep jumping rope then to add in side to side by moving to your right then come back to center and jump to your left side. Do this for 2-5 minutes. Take a 30 second break.

Start by jumping rope and then start to run forward at the same time. Take a 30 second break. Now go back to a basic move and cool down for 2-5 minutes.

Get in Shape for Spring: The Ultimate Outdoor Workout – Health & Fitness Cheat Sheet

Health & Fitness Cheat Sheet


By Christin Skopec

Confining yourself to exercising at the gym on a gorgeous spring day feels like some form of self-punishment. Even if you manage to snag equipment near the window, it’s still not as enjoyable as actually being outside. Your outdoor options might not be the same as when you opt for your usual facility, but they’re actually less limited than you might think. We recently chatted with Kim Truman, CPT who specializes in outdoor training, about how you can get in killer shape with nothing more than some open space at your nearest park and she designed a workout to prove it.

Simply enjoying the sun on your face is reason enough to exercise in the fresh air, but doing something different can also benefit your efforts. Truman explained, “Most of us are creatures of habit, and it’s easy to keep doing the same old workout inside a gym.” She added sticking to the same weight routine or long, steady run “can lead to boredom, burnout, and injuries.”

Going for the same type of training program all the time also stalls your progress. Truman recommended switching things up every four to six weeks to keep your body guessing. “Taking your workout outdoors will help add in variety,” she said.

Though there isn’t access to the same weights or cardio machines in a grassy field, you really don’t need all that equipment. “Interval training with cardio and bodyweight resistance exercises is much more challenging and beneficial than many think,” Truman said. See what she means with this heart-pumping, fat-scorching workout.


Caterpillar walk-out: Begin standing with your feet spaced shoulder-width apart. Bend over and reach out your hands, then slowly walk them out until your body is in a plank position. Reverse the move by carefully walking your hands back toward your feet as you stand up. Repeat for 1 to 2 minutes.

Set 1

Sprint cardio challenge: Sprint as fast as you can, keeping your arms and elbows aligned, for 1 minute. Make sure not to let your arms cross over the front of your body as you move. Recover for 20 seconds before going right into the next sprint. Repeat 4 times.

Bodyweight exercises:

1. Squats: Begin standing with your feet hip-width apart. Keeping your arms extended in front of you or on your hips, sit back, lowering your hips as far downs as you can. Push straight back, squeezing your glutes. Repeat for 1 minute.

2. Push-ups with alternating shoulder taps: Begin in a plank position. Lower yourself toward the ground, then press back to the top to complete a push-up. Hold the plank, then reach your right hand over to tap you left shoulder. Repeat, alternating sides, for 1 minute.

3. Triceps dips: Start by sitting on the ground with your hands shoulder-width apart behind your shoulders. Bend your knees and lift your body and hips so you’re in a tabletop position. Bend your elbows and lower your body down, then push straight back to the top. Repeat for 1 minute.

4. Extended ab crunches: Lay flat on the ground, then crunch as you bring your elbows and knees toward the center of your body. As you lie back, extend your arms and legs. Repeat for 1 minute.

Set 2

Burpees with high-knee hop cardio challenge: Stand with your feet hip-width apart, then squat down, placing your hands on the ground directly underneath your shoulders. Jump both legs back to arrive in a push-up position, then immediately jump your feet back toward your hands. Jump straight up, extending your arms above your head. When you land, go right into the next burpee. Continue for 1 minute, then rest for 20 seconds before beginning another round. Repeat 4 times.

Bodyweight exercises

1. Alternating lunges: Stand with your feet hip-width apart and your hands on your hips. Lunge forward with your right leg until your left knee just about touches the ground, then step your left leg up to meet your right leg. Repeat, alternating sides and walking forward, for 1 minute.

2. Triceps triangle push-ups: Get into a plank position, then position your hands under your chest and create a triangle with your fingers, elbows pointing down. Lower your body down until it’s just above the ground, then press back up. Repeat for 1 minute.

3. Plank mountain climbers: Get into a plank position and slightly bend your elbows. Bring your right knee toward your chest, then kick it back out as you kick your left knee toward your chest. Move at a rapid pace and repeat for 1 minute.

4. Alternating bicycle crunches: Lie on your back with your hands clasped lightly behind your head. Pull your right knee and left elbow in toward the center as you crunch in, release back to the starting position, then alternate so your left knee meets your right elbow. Repeat for 1 minute.

Set 3

Sprint cardio challenge: Repeat same sprints from first set, alternating 1 minute of sprinting with 20 seconds of rest. Repeat 4 times.

Bodyweight exercises

1. Alternating-leg donkey hops: Start in a plank position, then extend your arms wide, keeping your feet together. Keeping your arms in place, vigorously hop your legs from left to right. Repeat for 1 minute.

2. Leapfrog jumps: Begin standing with your feet hip-width apart. Lower yourself into a partial squat, then swing your arms as you jump both feet forward as far as you can. Repeat for 1 minute.

3. Crab walk: Start face-up on the ground with your knees bent and your arms placed close to your hips. Lift yourself up into a tabletop position, then walk your hands and feet forward, keeping your hips lifted and abs tight, for 30 seconds. Repeat going backwards for 30 seconds.

4. Alternating oblique planks: Get into a plank position on your forearms, then rotate your body as you lift your left arm off the ground. Turn to the side so your weight rests on your right forearm and your left foot, stacking the right foot on top. Your body should form a straight line from your feet to your shoulders. Hold for 30 seconds, then repeat on the other side for 30 seconds.


Alternate-side hip lunge stretch: Begin standing with your hips shoulder-width apart. Step your right leg forward into a lunge, letting your left leg stay extended and coming down onto your knee. Allow your hips to open up. Repeat on the other side. Stretch for 1 to 2 minutes.

Sit-down butterfly stretch: Sit on the ground with your knees bent to bring your feet close to your body, soles touching each other. Stretch your arms to the right side and hold. Repeat moving your arms straight in front of you, then out to the left side. Stretch for 1 to 2 minutes.

Follow Christine on Twitter @christineskopec

Jump for JOY!!!

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Jumping Rope is an excellent exercise to help improve coordination, build muscle strength, build cardio endurance, improve agility while having fun doing it! Yes jumping rope can be challenging, but be patient and don’t give up! With practice you can master the jump rope and then start to find ways to challenge yourself more!!! All you need to start jumping rope is a great jump rope and yourself!
Sizing the Rope


You will need to measure the proper sized rope for your size. Measure your rope by standing in the center of a jump rope and pulling the ends up to to reach your armpit- if it reaches over this level it’s too long for you and if it doesn’t reach its too short for you. You want the right fit to make your jump rope experience feel right for your body while swinging and propelling rope over your head and around while jumping.


Set up for getting started with your jump rope!


Introduction to the jump rope and warm up:


  • Hold the ends of the jump rope loosely in your hands, keeping your elbows relaxed with arms slightly lowered. Place the jump rope behind you at your heels, then using your hands and wrist start to propel the jump rope over your head and in front of you and when it comes down in front if your feet jump up with both feet. Keep practicing this simple jump rope move and find your rhythm and a pace you’re comfortable with. Also, if you are new to the jump rope you can always practice jumping rope with invisible jump rope until you feel comfortable enough to add in the jump rope. Remember to be patient with yourself and the jump rope if you’re new to this! Remember, jump rope skills may not come easy but once you have it down, the fitness benefits are immense!


Basic Warm Up:


Have everyone get familiar with their jump ropes- each student will have a different skill level so make sure they know not to compare themselves to one another!


  • Spend at least 5-10 minutes letting everyone find their rhythm with the jump rope! Make sure to demonstrate so everyone can visually see each move.


  • They will be doing good old fashion jumping once with each swing of the jump rope keeping both feet jumping up per jump rope revolution or swing. This will be their baseline move of jumping rope and what to come back too in between trying different



Change Up The Steps: Start off with the basic jump rope two foot warm up jump then add in:

#1- Alternating Right and Left Feet: Switch to jumping only on your Right foot for 1-2 minutes, then switch to Left foot only 1-2 minutes.


  • 30 second breaks will be added in between each move- the 30 second break can be an active break doing alternating lunges or marching in place while you catch your breath


#2- Heel Taps: Alternate feet jumping right and left with heel taps for 2-5 minutes


  • Take a 30 second break


#3- Return back to first jump rope move to get back into rhythm and prepare to move onto next steps! Try to see how light you can be on your feet- think Muhammad Ali! 2-5 minutes


#4- Front to Back Jumps: Keep jumping then with both feet jump forward a few feet, then jump back a few feet and repeat this for 2-5minutes


  • Take a 30 second break by slowing down your jumping pace (if you need to stop jumping then march in place and catch your breath. This applies to all the 30 second breaks)


#5- SKI HOPS Side To Side Jump: While your jumping rope, add in Side to Side jumping. Jump to your right then come back to center and jump to your left side! Keep jumping with alternating side to side jumps for 2-5 minutes.


  • Take a 30 second break


#6- High Knees Running in Place: Try to run with high knees while jumping, alternating your legs right and left as fast as you can for 1-2 minutes


  • Take a 30 second break


#7- Half Jacks with Jump: Open and close your legs with alternating jumps. As your legs jump out to the side, keep your jump rope going then bring your feet back together in center, so right after the rope passes in front of your feet, jump and open your legs then close them in center. Do this for 2-5 minutes.


  • Take a 30 second break


#8- Crazy Cross Overs (aka Arm Crossed): Keep jumping rope with the same swinging motion and cross your arms, holding onto the rope with both hands in front of you. As you hop and jump with both feet your arms cross in front of you holding the jump rope to make a cross over movement in front of you while jumping rope. Repeat this for 2-5 minutes.

  • Take a 30 second break


#9- Run Skips: You will be jumping rope and start to run forward at the same time. So start jogging or running in place while jumping rope in place, then start to run forward. If you have a big space you can run skip around the room in a big circle or run skip jumping across the room and back!


  • Take a 30 second break


#10 BONUS MOVE: The Double Under: Now that you’re getting comfortable switching up things with your jump rope learning the Double Under can be your next challenge-


  • This move requires you to swing the jump rope around 2 times in one jump… So you’re doubling up your jump rope swing at a fast pace to fit in the 2 time around while you jump only one time around. Do this as many times in a row as possible – keep the speed with your wrist rotations and arm speed!You will have to jump a lot higher to account for the extra time it takes to spin the jump rope around twice in one jump!


Cool Down: Stop jumping and walk in place. Take the jump rope and hold on to it with one hand and focus on your breath while slowing your body down. Take at least 10 deep breathes before completely stopping to stretch. Cooling down is a good way to end your high intensity jump rope workout!


  • Stretches: Always make sure to provide enough time for a cool down and stretching.

– Grasp your rope with both hands about shoulder width apart… holding on to the rope

stretch and reach your arms to the sky


  • – Bring arms back down


  • – Reach arms back up, still holding the jump rope, then side bend to the right and side bend to the left


  • – Bring arms back down


  • – Bend over from the waist, take the jump rope and wrap it around your right foot with

your right leg extended while sitting back into your hips. Then switch sides- let the jump rope help lengthen your stretching


  • Come back up and shake your arms and legs loose!


You can also add in more fun when jumping rope with activities like hopscotch, relay races, singing songs when jumping, and other fun activities centered around the jump rope! Jump rope workouts not only improve and provide cardiovascular and muscular strength but studies have shown that jumping rope improves self esteem and improves reading, writing and math skills!


In Health and Happiness,

Kim Truman

Professional Fitness and Wellness Expert specializing in High Performance Athletic Training/

Life Coaching/ MT Nutrition Advisor and Independent Writer


Out of the Ordinary Running Tips

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1) Balloons and your Breath-

You are going to take a regular balloon and blow it up to its fullest! Take the balloon to your lips and inhale through your nose and exhale,slowly blowing into the balloonpause every 3-5 seconds and repeat until the balloon is completely full. Forced exhalation opens up your lung capacity and strengthens not only your lungs but your diaphragm. Developing deep breathing skills helps with your running endurance and also helps to calm your Autonomic Nervous System so you can learn to pace your breathing patterns while you run.

2) Gab and Grab Foot Exercise-

Talking on the phone and adding in this simple foot strengthening exercise will help one make the most of their time! Place a small dish towel on the floor in front of your feet and use your toes to reach, lengthen and grab for the dish towel. Keep working the toes to pull in the dish towel all the way towards you. So you can make a phone call and strengthen your feet at the same time!

3) Tricky Games-

Set a mental strategic game up for your next long run! Strategize your points of interest along your route and what your ending location will be. Give yourself tag points for each location on your route- for example you can create a number point system for each object or point of interest. For example each street sign is a point but when you cross a bridge or a big object you give yourself bonus points. Make it a strategic game so you don’t get bored with your run and the games end up a win-win outcome for you in your training!

4) Vibe and Balance-

This exercise using the Power Plate vibration will help your coordination and balance for your runs. Step onto the Power Plate both feet hip width apart, vibration is on and you are going to stand up tall and alternate lifting your feet- lift your right foot up and balance and hold for 15 seconds and alternate to your left foot. Repeating for 10 minutes. This will help improve your proprioception, balance and coordination with this dynamic stabilization technique.

5) Run with Rhythm-

Before you set out for your run grab a handful of coins and place them in your pocket. Once you set out on your run you will hear the jingling rhythm of the coins and try to have fun with the rhythm. Find your running stride and pace and follow the rhythm of the jingle of the coins. This will help you focus, connect to your run and pick your running pace up!

This is the first 5 tips out of 10.

In Health and Happiness,

Kim Truman


Challenge Every Muscle with This Walking Interval Workout – SparkPeople

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Flowers and trees are pretty, but sometimes a walking workout needs a bit more than scenery to keep things interesting. Incorporating intervals and strength-training moves into a walk not only adds variety, but also challenges your muscles and can boost your metabolism. Dallas-based trainer Kim Truman developed this varied walking workout, which includes three different intervals and three body moves, for people looking to break up their usual walks.

Keep boredom at bay today with this fun, heart-pumping workout.

Walking Interval #1 Start at a regular walking pace for a few minutes to warm up your legs. After you feel warmed up, start to pick up the pace, walking as fast as you can for two minutes. Then, slow down your pace for one minute. Repeat this interval five times in a row, for a total of 15 minutes.

Strength Move #1: Plank Lie face-down with your hands under your shoulders, and push yourself into plank position on your hands and toes. Hold plank for 20 seconds, then relax for three to five seconds. Repeat this plank series, which targets the abs and shoulders, 10 to 15 times.

Walking Interval #2 After completing the first series, resume walking, gradually increasing your pace. This is the middle section of your walk, and it will challenge your stamina with a faster pace. For this interval, walk as fast as you can for one minute, then return to a normal walking pace to recover for one minute. Repeat five times, alternating between a fast and normal pace.

Strength Move #2: Toe Touch Start in a standing position with your hands by your side. Squat down, reach down with your hands and touch your toes. Swing your arms up to the sky, jumping up to a hop as you lift both feet off the ground. Do this move 10 to 15 times.

Walking Interval #3 Returning to your walk, begin by doing alternating walking lunges for one minute. To do this move, start off with your right foot in front, lunge as deep as you can go, then switch sides. After one minute of alternating lunges, resume walking at a fast pace for four minutes. Use your arms to help increase your speed. Repeat the one minute of alternating lunges and four minutes of fast-paced walking four more times.

Strength Move #3: Hip Bridge Lie down on your back with your knees bent, feet flat on the ground and arms extended by your sides with hands face-down on the ground for support. From here, lift your hips up and back down 25 to 30 times. Squeeze at the top of every movement for optimal results. This move targets your abs, glutes and thighs.

After completing the whole routine, take a few minutes to stretch—try a standing forward fold—and you’re finished! Do this walking routine and three body moves at least three times a week.

About the Author
Kim Truman is an all-around trainer and nutrition coach based in Dallas, Texas. She is well-known for her enthusiastic and motivational coaching style, as well as her high-energy workout programs. Discover more about Kim and her mission at www.kimtrumanfitness.com.

9 Fun Family Fitness Activities – Sparkpeople

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The family that gets active together, stays together. Bringing the family together for a day or an afternoon of movement is both fun and offers an opportunity to stay connected even when schedules are hectic. Plus, you’ll be instilling greathealth and fitness values in your children. Make a commitment to unleash your inner child and spend valuable quality time with those you love by trying some of these family-friendly activities.

Zoo Adventure Walk Lions and tigers and fitness, oh my! Consider taking your family to the zoo for an educational and fun way to get your move on. Track your steps and the distance covered during your zoo adventure by wearing a pedometer or using anapp on your phone. Keep the kids engaged by encouraging them to count the number of steps between animal exhibits and the number of different animals they encounter. Plus, the fun doesn’t have to stop when you leave the zoo! Back at home, take turns acting out all the different animals.

Obstacle Course Earn the title of Parent (or Grandparent) of the Week by creating an obstacle course in the backyard or at a local park. All you need is outdoor chalk, a hula hoop, ball, bucket or trash can, cones and a towel to build a fun and challenging circuit. Do each station once, then repeat the entire circuit for a total of ten times through.

  • Jumping Jacks 10
  • Hula hoop Try to keep the hoop moving for one minute.
  • Push-Ups 10-15
  • Hopscotch Set up the classic game with chalk or tape.
  • Basketball Bounce the basketball 10 times before throwing it into an empty bucket or trash can.
  • Toe Touch Hops Reach to the sky, reach down to touch your toes, then swing arms up and jump hop to the sky. Do this 10 times.
  • Cone Drills With a set of at least five rubber cones, have everyone weave in and out of the cones before running back to the first cone. Repeat this 10 times. If you don’t have cones, be creative by using water bottles or washcloths.
  • Beatle Bug Sit-Ups Start on your back and then bring knees and upper bodytogether like a bug. Stay in this position, then repeat 15 more times.

Bike Ride Hop on two wheels and go for a family bike ride around the neighborhood or local park.

Jump Rope Grab a jump rope and spend some time in the driveway as everyone takes turns jumping. Compete to see who can jump the most consecutive times and challenge each other to try new tricks.

DIY Slip and Slide Spray a large piece of tarp with water and a little baby oil, set the hose at the top of the tarp and you’re in business. Let everyone take turns running and sliding as far as they can along the tarp. (Note: If you live in an area with water usage concerns, use a low flow of water.)

Volleyball Set up your own volleyball fun using a clothesline and ball. Choose teams and play on!

Fire Fly Run Mason jars and a setting sun are all you need for this fun nighttime activity. Hit your local park or another open space where the fireflies will be out in numbers. Run around as everyone tries to spot and catch the fireflies—just remember to let them go after you catch them.

Flashlight Tag Arm everyone with a flashlight and head to the backyard to run around as you try to ‘’tag’’ people by shining a flashlight on them.

Dance Party Gather everyone outside or in the living room for a dance party. Play each family member’s favorite songs while you all do crazy moves and express yourself through dance.

How do you get your family moving? Share you favorite family activity in the comments!

About the Author
Kim Truman is an all-around trainer and nutrition coach based in Dallas, Texas. She is well-known for her enthusiastic and motivational coaching style, as well as her high-energy workout programs. Discover more about Kim and her mission atwww.kimtrumanfitness.com.

The Benefits of Working Out While Pregnant – Examiner.com

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If you have been on the internet at any point in the last three months you might have come across the story of the model while pregnant posted pictures of her very toned abs. It drew quite a bit of attention some feeling as though it might not be the healthy or the right thing to do.
Well Fitness guru Kim Truman wanted to help us better understand the benefits of exercising.

I am sure this goes without saying but I will say it anyway. Please consult your doctor before starting this or any other exercise doctor. “Do your research and find someone who can coach you on proper exercises during pregnancy, says Truman. “Also keep in mind that even if you have been pregnant before, each time is different.”

Good reasons to get moving-

During pregnancy it will help you feel good emotionally and physically, because exercise releases those feel good serotonin hormones.

A fit mommy benefits your baby’s health.

Moving at last 30 minutes daily benefits you helping by building up your strength and stamina; preparing you for the strength and tolerance you’ll need during labor and delivery.

As with any other time when you are working out staying hydrated is important. You are now staying hydrated for two!

As important as exercise is for your health so is getting adequate rest. Listen to your body and take naps when you need to. You have a human growing inside of you and that is pretty hard on the body.

Though you may have been fit prior to pregnancy your routine will need to change. Slow down no need to put your body under undue stress. Everything that you do now impacts the little one.

Once you are in the third semester you might need to back off on some more strenuous activities, especially sit ups and crunches. Also avoid anything requiring you to lay flat on your back that could endanger your baby.


Makeover Monday: Keep Moving During the Winter Months

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Yes, it gets dark earlier. Yes it’s darn cold in the morning but those are not good excuses for allowing your body to turn to flab. We all know that time flies by which means that May will be here before you know it an so will bikini season.
Now since no one wants to sport a muffin top at the beach you need to get moving now. So take these helpful tips from Kim Truman former athlete, dancer and now fitness trainer and get your body in action NOW!

Plan Ahead:
Decide what your workout goals are for the week and write them down. Make sure that to lay your clothes out from the night before. Keep your workout interesting by creating a motivating and upbeat playlist to give you extra oomph!

Commitment and Accountability:
Plan what workouts you are going to do for the next few weeks. Commit to joining a run club, hire a personal trainer or find a fitness buddy. These are the types of plans that help to keep you motivated and honest.

Challenge yourself:
If you belong to a gym, look over the group fitness classes and push yourself by taking as some of their group fitness classes. Try for three the first week and you may find that it’s a good way to make a dull exercise plan fun!

Time Management:
Make time in your schedule for your workouts. Remember you should be a priority in your own life. You can’t take care of others if you are not taking care of yourself.

Get your Family Involved:
Plan adventures with your family that promotes movement such as bowling, ice-skating, snow shoeing or skiing. This creates an environment of encouragement. Knowing that working out is natural encourages more of it.

Makeover Monday: Get Moving! – Examiner.com

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The current artic weather throughout the US can really put a damper on all the good intentions we have for working out. Still we can’t allow these torturous winter months to create an obstacle to living a healthy lifestyle.

When the bed is calling your name and the alarm goes off or the weather is bleak and cold don’t let excuses stop you from taking action and to get moving, saysKim Truman Personal Trainer.

Here are her helpful tips to help you plan ahead and commit to keep fit in the cold weather.

Plan Ahead-
First of all create a schedule by setting your alarm the night before and putting out your clothing. Also, plan a strategy for the week, such as yoga three times per week and walking for 30 minutes every other day. Plans help to create routine.

Motivate Yourself-
Create a motivating and upbeat music playlist to give you extra oomph.

Commit to plan of what kind of workouts you are going to do for the next few weeks or month. Also, get yourself a fitness buddy they can help and keep you on track.

Challenge Yourself-
If you’re a member of a gym look over the group fitness classes and challenge yourself to follow through taking so many classes a week.

Time Management-
Be prepared to put your workouts a priority in your schedule. Break your workout up into 10 minutes three times per day. “It’s quality of your work out if quantity,” says Truman.

Family Time-
Engage your family in activities that requirement movement. Going to the movies can be fun but walking through a museum can help to burn calories. Even better build a snowman and have friendly snow ball fights; ice skating, broom ball, snow shoeing all great ways to get the heart pumping.