Health - Survival of the Fitness

Intermittent Fasting Hiking: A New Frontier for Outdoor Explorers

Posted on September 25, 2023August 12, 2023 by Pat

For the adventurous souls who seek to push boundaries and explore new horizons, intermittent fasting hiking offers a unique and transformative experience. This practice combines the ancient wisdom of intermittent fasting with the thrill of hiking, creating a synergy that enhances both physical and mental well-being. In this blog post, we’ll delve into the world of intermittent fasting hiking, exploring its benefits, methods, and how you can embark on this exciting journey.

What is Intermittent Fasting Hiking?

Intermittent fasting hiking is a novel and intriguing concept that marries two seemingly disparate practices: intermittent fasting and hiking. It’s not merely a combination of these elements but a synergistic approach that amplifies the benefits of both. Let’s delve deeper into what intermittent fasting hiking is, its underlying principles, and why it’s capturing the attention of explorers and wellness enthusiasts alike.

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Couch to Turkey Trot: Your Path to Success at the Webster Turkey Trot 2023

Posted on September 1, 2023August 1, 2023 by Pat

Are you ready to lace up your running shoes and participate in the Webster Turkey Trot 2023? Whether you’re a complete beginner or a seasoned runner looking to get back into the game, this Couch to Turkey Trot training program will help you prepare for the 5K race with confidence. By following this program, you’ll gradually build up your running endurance, improve your fitness, and cross that finish line with a smile on your face!

Before You Begin

Before starting any exercise program, it’s essential to check with your doctor, especially if you have any pre-existing health conditions or concerns. Once you get the green light, you’re ready to begin your journey to the Webster Turkey Trot!

Training Schedule

This 6-week training program is designed for individuals who have little to no running experience and aims to get you ready for a 5K race. The plan includes three workouts per week, but feel free to adjust the schedule to fit your availability and physical ability. Remember always to listen to your body and take rest days as needed.

Week 1:

Day 1: Brisk walk for 20 minutes.
Day 2: Rest or light activity (stretching, yoga, or easy walking).
Day 3: Brisk walk for 25 minutes.

Week 2:

Day 1: Brisk walk for 25 minutes.
Day 2: Rest or light activity.
Day 3: Brisk walk for 30 minutes.

Week 3:

Day 1: Brisk walk for 20 minutes, then jog lightly for 1 minute. Repeat this sequence four times.
Day 2: Rest or light activity.
Day 3: Brisk walk for 20 minutes, then jog lightly for 2 minutes. Repeat this sequence three times.

Week 4:

Day 1: Brisk walk for 20 minutes, then jog lightly for 3 minutes. Repeat this sequence three times.
Day 2: Rest or light activity.
Day 3: Brisk walk for 15 minutes, then jog lightly for 5 minutes. Repeat this sequence twice.

Week 5:

Day 1: Brisk walk for 15 minutes, then jog for 8 minutes. Walk for 2 minutes to recover, then jog for another 8 minutes.
Day 2: Rest or light activity.
Day 3: Brisk walk for 15 minutes, then jog for 10 minutes. Walk for 1 minute to recover, then jog for another 10 minutes.

Week 6:

Day 1: Brisk walk for 10 minutes, then jog for 15 minutes. Walk for 1 minute to recover, then jog for another 10 minutes.
Day 2: Rest or light activity.
Day 3: Warm-up with a brisk 5-minute walk, then jog the entire 5K (3.1 miles) distance. Don’t worry about your pace; focus on finishing strong and enjoying the experience!

Training Tips

Warm-up and Cool Down: Always start with a 5-minute warm-up (brisk walking) before your workouts. After each workout, cool down with 5 minutes of slow walking and gentle stretching.
Listen to Your Body: If you experience pain or discomfort during your training, don’t push through it. Take a break, rest, and consult with a healthcare professional if necessary.
Stay Hydrated: Drink plenty of water throughout the day, especially on training days. Proper hydration is essential for optimal performance.
Proper Footwear: Invest in a good pair of running shoes that provide adequate support and cushioning to prevent injuries.
Cross-Training: Consider incorporating some cross-training activities like cycling, swimming, or strength training to complement your running workouts and reduce the risk of overuse injuries.
Rest Days: Rest is crucial for your body’s recovery and adaptation to the training. Don’t skip those rest days; they are just as important as your workout days.
Nutrition: Fuel your body with a balanced diet that includes a mix of carbohydrates, protein, healthy fats, and plenty of fruits and vegetables to support your training.

Final Thoughts

Completing a Turkey Trot can be an incredibly rewarding experience, and with this Couch to Turkey Trot training program, you’ll be well-prepared for the Webster Turkey Trot 2023. Remember, progress may be gradual, but consistency is key. Celebrate your achievements along the way, and most importantly, have fun with your training!

Always stay updated with the race details and any changes on the YellowJacketRacing website. Good luck, and enjoy the journey towards your Turkey Trot success!

Calories Burned Kayaking: A Comprehensive Guide to Calorie Burn Kayaking

Posted on August 25, 2023August 11, 2023 by Pat

Kayaking is not only a fun and adventurous water sport but also an excellent way to burn calories and stay fit. Whether you’re paddling through serene lakes or navigating challenging rapids, kayaking offers a full-body workout that engages various muscle groups. But how many calories are burned kayaking? In this guide, we’ll explore the factors that influence calorie burn kayaking and how you can maximize your fitness benefits.

Factors Influencing Calories Burned Kayaking

1. Intensity of Paddling

The harder and faster you paddle, the more calories you’ll burn. Intense kayaking can significantly increase calorie burn.

2. Duration of Kayaking

The longer you’re out on the water, the more calories you’ll burn. Consistent paddling keeps the calorie burn kayaking at a steady rate.

3. Body Weight

Your weight plays a role in determining how many calories are burned kayaking. Generally, the more you weigh, the more calories you’ll burn.

4. Environmental Factors

Wind, current, and water conditions can affect the effort required to paddle, influencing the calories burned kayaking.

Estimating Calories Burned Kayaking

Low-Intensity Kayaking: Approximately 200-300 calories per hour
Moderate-Intensity Kayaking: Approximately 300-400 calories per hour
High-Intensity Kayaking: Approximately 500-700 calories per hour

These estimates can vary based on individual factors and conditions.

Tips to Maximize Calorie Burn Kayaking

1. Incorporate Interval Training

Alternate between fast and slow paddling to increase overall calorie burn.

2. Use Proper Technique

Efficient paddling technique engages more muscles, enhancing calorie burn kayaking.

3. Explore Different Water Bodies

Paddling in various conditions, like rivers or ocean waves, can add challenges and increase calorie burn.

Health Benefits of Kayaking

In addition to calorie burn, kayaking offers other health benefits:

Cardiovascular Fitness: Regular kayaking improves heart health.
Muscle Strength: Kayaking builds strength in arms, shoulders, back, and core.
Stress Reduction: Being on the water and engaging in physical activity reduces stress.

Conclusion: Embrace the Fitness Aspect of Kayaking

Calories burned kayaking make it an appealing option for those looking to combine adventure with fitness. Understanding the factors that influence calorie burn and applying techniques to maximize it can turn your kayaking trips into effective workouts.

Whether you’re a seasoned paddler or new to the sport, embracing the fitness aspect of kayaking adds a rewarding dimension to your water adventures.

Note: Always consult with a healthcare provider before starting any new exercise regimen, especially if you have any underlying health conditions.

Healthy Hiking Fuel: A Guide to Creating Your Own Low FODMAP Trail Mix

Posted on August 19, 2023July 23, 2023 by Pat

Fueling your hiking adventures with the right snacks is essential for maintaining your energy levels and making the most of your time on the trail. If you follow a Low FODMAP diet for managing digestive concerns, finding suitable snacks can be challenging. The solution? A homemade Low FODMAP trail mix. In this guide, we’ll walk you through how to create your own Low FODMAP trail mix, which is delicious, nutritious, and kind to your gut.

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Automating Healthy Eating: How to Schedule Recurring Aldi Food Orders Through Instacart

Posted on July 25, 2023July 25, 2023 by Pat

Creating a healthy eating routine can be challenging for a lot of people, especially for those with busy schedules. With advancements in technology, we have seen an uptick in services that can help alleviate some of the burdens related to meal planning and grocery shopping. In particular, the integration between Aldi and Instacart has provided an effective solution. By setting up recurring orders through Instacart, you can automate your Aldi grocery shopping, effectively assisting you in adhering to your healthy eating plan. Let’s explore this process in detail.

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The Best Healthy Foods at Aldi: A Comprehensive Guide with Nutritional Information

Posted on April 29, 2023July 25, 2023 by Pat

Whether you’re a seasoned health nut or just starting your journey toward healthier eating, Aldi is an excellent place to shop for high-quality, affordable, and nutritious foods. Here are some of the best healthy options you can find at Aldi, along with their nutritional information.

1. Fresh Fruits and Vegetables

No list of healthy foods would be complete without fresh fruits and vegetables. Aldi offers a wide variety of seasonal and year-round produce, including:

Bananas: A good source of potassium and vitamin C. One medium banana contains about 105 calories, 1.3 grams of protein, 0.3 grams of fat, 27 grams of carbohydrates, and 3.1 grams of dietary fiber.
Kale: A nutrient-dense leafy green packed with vitamins A, C, K, and B6, calcium, potassium, and magnesium. One cup of raw kale has approximately 33 calories, 2.9 grams of protein, 0.6 grams of fat, 6 grams of carbohydrates, and 1.3 grams of fiber.

2. Aldi’s Simply Nature Organic Line

Aldi’s Simply Nature line includes several organic options that are both delicious and nutritious:

Simply Nature Organic Quinoa: A complete protein and a fantastic source of fiber. One cup of cooked quinoa contains approximately 222 calories, 8.1 grams of protein, 3.6 grams of fat, 39.4 grams of carbohydrates, and 5.2 grams of fiber.
Simply Nature Organic Almond Butter: A healthier alternative to regular butter, packed with healthy fats, protein, and essential minerals. Two tablespoons contain roughly 190 calories, 7 grams of protein, 17 grams of fat, and 6 grams of carbohydrates.

3. Protein-Packed Foods

Aldi has an assortment of high-protein foods that are ideal for maintaining muscle mass and keeping you full longer:

Never Any! Fresh Chicken Breasts: These are raised without antibiotics or added hormones. A 4-ounce serving provides about 130 calories, 26 grams of protein, 2.5 grams of fat, and zero carbohydrates.
Sea Queen Fresh Salmon Fillets: A great source of lean protein and omega-3 fatty acids. A 4-ounce serving has around 233 calories, 25 grams of protein, 15 grams of fat, and zero carbohydrates.

4. Whole Grains

Whole grains are rich in fiber and other essential nutrients. Aldi offers several excellent whole grain options:

L’Oven Fresh Whole Grain Bread: A wholesome bread choice with plenty of fiber. Each slice contains roughly 70 calories, 3 grams of protein, 1 gram of fat, 14 grams of carbohydrates, and 2 grams of fiber.
Simply Nature Organic Brown Rice: A versatile and nutritious grain. A cup of cooked brown rice provides approximately 215 calories, 5 grams of protein, 1.8 grams of fat, 45 grams of carbohydrates, and 3.5 grams of fiber.

5. Healthy Snacks

Aldi offers a variety of healthy snacks to keep you satiated between meals:

Simply Nature Kale Chips: A crunchy, nutrient-packed alternative to traditional potato chips. A one-ounce serving has about 150 calories, 6 grams of protein, 8 grams of fat, 16 grams of carbohydrates, and 3 grams of fiber.
Southern Grove Almonds, Walnuts, and Pistachios: Nuts are a fantastic source of healthy fats, fiber, and protein. One ounce of almonds contains roughly 164 calories, 6 grams of protein, 14 grams of fat, 6 grams of carbohydrates, and 3.5 grams of fiber.

This list merely scratches the surface of what Aldi has to offer in terms of healthy foods. It’s important to remember that a balanced diet includes a variety of foods from all food groups. Next time you visit Aldi, you’ll be well-equipped to make informed decisions about what to put in your shopping cart.

Please note: Nutritional values may vary slightly depending on specific brands or variations of these products. Always read labels for the most accurate nutritional information. For specific dietary advice, it’s best to consult with a registered dietitian or healthcare professional.

From Couch to Summit: Your Ultimate Guide to Climbing Your First Mountain

Posted on March 2, 2023August 21, 2023 by Pat

Are you an aspiring explorer, yearning to conquer the peaks but unsure where to start? Welcome to the “Couch to Summit” journey, a comprehensive 8-week course designed to empower you with the skills and physical training needed to climb your first mountain. With the focus keyphrase “couch to summit,” this blog post will guide you through everything you need to know to embark on this thrilling adventure.

Embrace the Explorer’s Spirit: Couch to Summit

As Jack Kerouac wisely said, “Because in the end, you won’t remember the time you spent working in the office or mowing your lawn. Climb that goddamn mountain.” The “Couch to Summit” program is your gateway to the world of mountaineering, offering a blend of physical training and essential skills.

Who is the Couch to Summit Course For?

Beginner hikers and aspiring mountaineers
People interested in embracing the great outdoors
Anyone committed to 2-3 hours per week of dedicated training

What You’ll Need for the Couch to Summit Training:

Comfortable Shoes (hiking, trail running, etc.)
Weather-appropriate exercise clothes
Backpack (options discussed in week 3)
Water Bottle

The Basics: Couch to Summit Course Details

Location: In-person training at Rochester-area parks
Duration: Tuesdays for 8 weeks, starting September 14, 2021, at 7:15 pm
Includes: Physical skills & physical training

Weekly Breakdown: Your Couch to Summit Journey

Week 1: Clothing for Mountaineering / Workout 1
Week 2: The 10 Essentials / Workout 2
Week 3: Backpacks & More / Workout 3
Week 4: Nutrition/Hydration for Mountaineering / Workout 4
Week 5: First Aid / Workout 5
Week 6: Navigation / Workout 6
Week 7: Leave No Trace / Workout 7
Week 8: Putting it All Together / Workout 8

What’s Included in the Couch to Summit Program?

8 weeks of in-person skills & physical training
2 additional physical trainings per week
Weekly worksheets and a binder for organization
Private Facebook group for community support
Beginner gear advice and suggestions

Conclusion: Your Couch to Summit Adventure Begins Now

The “Couch to Summit” program is more than just a course; it’s a transformational journey that appeals to the explorer brand archetype. It’s about breaking free from the ordinary and embracing the extraordinary. Whether you’re a novice hiker or an outdoor enthusiast, this course offers a structured pathway to reach the summit of your dreams.

Are you ready to take the first step from the couch to the summit? Join us today and let the adventure begin!