D E V E L O P Y O U R I N N E R

S T R E N G T H & P O W E R

You already possess everything you need to be the person you want to be— you just have to learn how to access these powerful traits and use them to live to your fullest potential.

In Unleash Your Mojo, you’ll learn how to recognize all the greatness inside of you. Better than that, you’ll discover how to put it to use to get the life you’ve always dreamed of.

How to Stay Fit in the Winter

Winter is a time when we all tend to put on a few pounds. There are a few reasons for this. One, we feel cold, and that makes us want to eat more and choose richer foods. And two, we tend to not want to go outside because of the weather.

First, recognize that if you normally go jogging outside, winter temps should not deter you unless of course it’s something like ten degrees or below. But when the thermometer dips to the 40s and 30s range is actually the perfect time to go out for a run in the brisk, winter air.

The hardest part, of course, is to get motivated. It’s so nice under that blanket, curled up on your sofa, isn’t it. Just know, though, that you’re bound to feel even more tired if you succumb to this leisure activity more often than you head outdoors to get your muscles pumping and your blood moving.

So how to make sure that you slip in your 20 to 40 minutes of outdoor cardio in the cold weather months? One, make sure that you don your exercise gear. You can lounge around the house in your comfy pants, then hit the road for a run. Come back, hop in the shower, and check off exercise on your list. Now you get a reward of being able to change into something cute, like jeans and a sweater and your favorite boots.

But what if it’s just too cold, or rainy, or icy to get outside for some exercise? Some days, you just can’t get that run in. Maybe you have kids, and it’s too cold for them to be able to deal. Maybe the weather’s extreme. In that case, you certainly have some indoor exercise options. Work out in a home gym. Not everyone can afford exercise equipment, nor do they have the room for it. But if you’re looking for a great gift that the whole family can enjoy, benefit from and would be into, then consider the home gym option. As the wind howls outside, you’ll be getting your reps in on the machines, pumping some iron, working those muscles, and burning fat. You can even splurge on a single cardio machine, such as an elliptical, stair master, or stationary bike. Just be sure to read your own moods, and know when it’s time to take your workout machines for a quick spin, rather than curling up under a blanket in a grumpy, drowsy slumber.

Try exercises that don’t involve a lot of pricy equipment. For sure, the home gym isn’t right for everybody, but you can still find a way to work out in the comfort of home. Think zumba workouts, yoga on YouTube, or how about investing in a hula hoop meant for adult fitness?

How to Be Safe When You Run in the Snow

Wondering how to jog safely in the snow? Making year-round running part of your commitment to health and fitness means getting out there and giving it your all, even if snowy weather. In fact… running in the snow can be amazing, especially if you’re a nature buff.

Jogging outdoors in all seasons is great if you live in a temperate region of the world. But what do runners do when they’re faced with extreme cold, wind, snow, and icy patches of winter?

Running in the snow takes a special kind of dedication to your health and to an exercise routine. Some people just aren’t up for the challenge and resign to using the treadmill at home or paying a gym membership when it’s wintry weather outside.

But for others who dare venture out on those frigid winter days, the extra preparation and extra effort that goes into running in the snow is well worth it.

Some good things about running in the snow:

The cold, crisp air feels

exhilarating. It will wake you up and may even deliver a bit of a shock to your system that’s similar to entering one of those ice–cold chambers that people go in as a kind of youth preservation health treatment.

It’s peaceful. Newly fallen snow muffles the outside sounds you may be used to hearing. It’s also soft, and crushes beneath your running feet. The best time to run in the snow is when the snow is new. The natural world becomes a place of magic and wonder with everything covered in a fresh blanket of whiteness. If you appreciate nature, you’ll love running in the snow.

The frozen air brings respiratory relief. For some people who run and have allergies, there’s no better relief than getting outside in the frigid winter to breathe the fresh, clean, cold air. To your surprise, you may find yourself with more energy and running longer with less exertion, because of this.

Tips for running in the snow:

Try to go out during daylight if possible. When we leave the house in extreme conditions, there’s always a chance that we could get stuck somewhere - think lost keys, car troubles. Luckily, it’s not likely to happen…. But not entirely unlikely, either. If you plan to run in the snow, do it at a time when people are out and about. This way, if you need help, you’ll be able to flag someone down.

Choose your terrain wisely. Freshly fallen snow feels soft and has give. Your feet won’t slip, especially if it’s new fallen snow on a running track or path in the park, where the terrain is even and there aren’t likely to be low spots that draw water and become icy.

If it’s been a few days since the snow fell and ploughs have come through a few times, you can run on a cleared street. Just pick a neighborhood that doesn’t have a lot of hills or uneven pavementagain, watching for icy patches is important.

Wear snow-friendly running shoes. Choose athletic shoes that have a thicker bottom with allterrain traction. Or, slip on your trail shoes to make running in snow easier thanks to the added grip and insulation.

Or maybe run in your snow boots. If no one’s around, and they aren’t likely to be – very few people venture out into snowy, frigid conditions for exercise – why not? A heavier shoe or boot will add weight and make your snowy run even more challenging, as will the snow itself which is a little like running in sand.

Shorten your route. Make your circle smaller so that you aren’t getting too far away from the place where you parked your car, or your house if you’re running in your neighborhood. You can still run for a set amount of time - say, 30 minutes - by making small loops that bring you back to your starting point which you can repeat.

Just remember: if you’re running in snow or other extreme weather or climate conditions, you’ll be safer if you stay close to home or your originating point.

Dress in layers. The great thing about running in very cold weather is that we have the ability to bring warmth to our own bodies by revving up our own motor. Running in the cold is amazing for that reason. After you’ve run for a while, you’ll likely find that you need to strip away one or two of your layers. That’s another good reason to run shorter laps. You can circle back to your house or vehicle and shed a layer as needed, then run another lap.

D O W N L O A D T O D A Y o n A m a

Looking to take your exercise routine yearround, and enjoy exercise in a natural, outdoor setting? Sometimes it’s not easy getting motivated to take that jog in chilly, windy, or rainy weather. However, the worst part about it is just getting started in the first place. Once you step out for some fresh air and movement, you’ll find that it was well worth the pep-talk you have to give yourself to make it happen.

Some tips for success:

Get an accountability group. There are lots of fitness-motivated people banding together to form support groups online. Join an online group of running or exercise enthusiasts, or a few of them. There’s just something about having likeminded people in your corner that can get you over the hurdle of exercising outside in tricky weather.

Normalize being outdoors… rain or shine. So many people seem to fear a few raindrops, don’t they? They’re the ones glued to the weather report… any excuse to hide indoorsheat, cold, precipitation, wind, you name it. These are the ones watching in disbelief as you don your rain gear getting ready for a run and shaking their heads in general disapproval.

If you want year-round outdoor exercise to be your thing, then limit your time with people like this. The motivation is the hardest part, and you know that once you get out there facing the elements, with your feet pounding the pavement and the clean air entering your lungs, you’ll be so glad you did. Never mind that couch potato, he doesn’t know what he’s missing!

Think of your mental health. Running and using your muscles raises endorphin levels. Sunlight boosts your immunity, improves mood, and regulates your hormones. That’s why, as hard as it may be to get going on some days, once you spend some time exercising outside, you’ll notice how much better you feel - what sweet relief it is!

Visualize the benefits. Your irritated mood will go away. You’ll feel lighter and calmer when you return. If it’s raining, you’ll feel cleansed. The fresh air will heal you. You’ll sleep well tonight. Your body will be stronger and faster than it was yesterday.