Spring is closing in fast and what that means is LONGER DAYS!!!! Yipeee...
  Kurt Ellingson 12:00 AM
I wrote a blog a while ago about how to stay motivated during the dark winter months. Today, I will talk about all the amazing things you can do OUTSIDE! Really, nothing is better than getting some exercise in the fresh air, rain or shine (it's still Vancouver after all).

I have found myself more motivated than ever and perhaps that is because it isn't dark out when I wake up and when I get off work. I feel like I have more energy as well as time. There are a lot of activities you can do outdoors, for example, hiking, biking, running, walking, skipping, roller blading, and the numerous team sports that exist out there (soccer, ultimate Frisbee, basketball, tennis).

For those of you who want to strength train but have been hesitant because you don't like being inside, take your workout to the streets. Here is a simple beginner workout which can be done in less than 45 minutes. All you need is yourself, a band, and the great outdoors. Always warm-up/cool-down with some light cardio (5 min) and dynamic (before) and static (after) stretching.

Circuit 1: repeat 2-3 times

  1. Push-ups (modified- bench push-up), as many as you can or 10-15 reps
  2. Tubing row (wrap tubing around a pole, fence post etc), 10-15 reps
  3. High Knee's, 30 seconds
  4. Front bridge (modified on bench), hold as long as possible

Circuit 2: repeat 2-3 times

  1. Squats, 10-15 reps
  2. Tubing shoulder press, 10-15 reps
  3. Step up's on bench or high step side walk, 10-15 reps
  4. Side bridge (modified from bench), 10-45 sec/side

Circuit 3:

  1. Walking lunges, 10-15 reps
  2. Tricep push-ups (modified: on bench) narrow arms, 10-15 reps
  3. Stair run or sprint, 30 sec-1 min
  4. Bird Dog, quadruped opposing limb raise, 1 minute.

Working out can be fun, especially when you are in your natural environment.

Until next time,

Nicola Gildersleeve, athlete ambassador

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