[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:49:21 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 winter activities – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Fri, 16 Dec 2011 06:00:05 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Astone’s Holiday Survival Guide – Part 3 – Christmas https://www.thehumantrainer.com/37astone-s-holiday-survival-guide-part-3-christmas/ https://www.thehumantrainer.com/37astone-s-holiday-survival-guide-part-3-christmas/#respond Fri, 16 Dec 2011 06:00:05 +0000 http://thehumantrainer.com/37astone-s-holiday-survival-guide-part-3-christmas/

Tis the season to be jolly! But that doesn’t mean we have to gain a Christmas belly big enough to compete with the man in red himself! This is the time of year where party comes after party. There are luncheons, work parties, and 3-5 course dinner feasts. Most of us resign to the idea that we are bound to gain a few pounds, but going in with a plan can help you stay on track.

It’s the final segment of our three-part holiday survival guide!

  • On a day where you know you are going to have a big meal, don’t starve yourself to “make room.”  Make sure you start the day off right by having a healthy, low calorie breakfast such as a protein shake mixed with fruit and yogurt. Eat low calorie snacks, and a light lunch. If you have a snack right before dinner you are less likely to consume high calorie appetizers and stuffing your face at dinner.
  • Every holiday day party comes with some kind of alcoholic beverage, and alcohol is a huge empty calorie culprit. Mulled wine contains a massive 253 calories per small glass whereas dry white wine only contains 83 calories per small glass. That’s 173 calories less! Just choose right!
  • When eating in a restaurant, stay away from anything described as creamy, crispy, or fried. Ask for sauces on the side and ask for a box before your meal begins. Put half of your food in the box before you start eating. That way, you won’t feel pressured to finish your plate.
  • Arrange to do a group activity with friends a day or two after Christmas Day – ice skating, or if you’re a lucky bum who lives in good weather, a bike ride! It’s a great way to burn the calories from Christmas dinner, and see the friends you need to see during the holidays without sitting round the kitchen table…consuming more calories! See our article: Winter Wonderland Activities
  • Don’t get sick! At this time of year you are much more susceptible to the common cold and the flu. The increased intake of alcohol and low quality foods also has a negative impact on your immune system. Get a good night’s sleep and make sure to take your vitamins. Take a multivitamin or just make sure you are eating a few fruits, nuts or vegetables each day.
  • Buy stocking fillers that focus on activity for all the family. A jump rope, football, Frisbee, pedometer, workout bands… It doesn’t matter what it is, as long as it encourages everyone to get moving!
  • Look for ways to stay active even when you’re busy: take the stairs, walk instead of driving to the post office to send out your Christmas packages, park your car at the far end of the mall lot to ensure burning a few more calories.
  • When grocery shopping, make a list of everything you need for your Christmas holiday meals and stick to it. You don’t need to buy junk just because it’s on special!
  • Save any uneaten Christmas cake and freeze it. It’ll be ready for unexpected visitors, and takes away the temptation to finish it all yourself!
  • Dance your way into the New Year! Disco dancing burns around 350 calories an hour! Just don’t mess it up with too many cocktails.

 

Remember the main point of the holidays is to spend some quality time with your friends and family and relax after a long, hard year. If you fall off the wagon, don’t beat yourself up. Just make sure you come back even stronger in January and are ready to tackle the New Year head on.

Have a Wonderful Holiday Season!

 

]]> https://www.thehumantrainer.com/37astone-s-holiday-survival-guide-part-3-christmas/feed/ 0 Winter Wonderland Workouts – Part 2 https://www.thehumantrainer.com/33winter-wonderland-workouts-part-2/ https://www.thehumantrainer.com/33winter-wonderland-workouts-part-2/#respond Tue, 06 Dec 2011 06:00:47 +0000 http://thehumantrainer.com/33winter-wonderland-workouts-part-2/

In our last article we spoke about fun winter activities that make great workouts for you and your whole family. Here are a few more activities to keep you going all winter long!

 

But first, A Cold Weather Tip…

The nice thing about working out in winter is that you actually burn more calories just by being in the cold. Your body maintains a temperature of 98.6 F. Your core temperature drops when you are cold, so your body needs to exert energy to bring the temperature back up (i.e. shivering) which burns calories. That being said, standing still in the cold is NOT great way to lose weight, but it’s good to know that you are getting a little helping hand from Jack Frost.

 

Walk You can still walk in the winter provided that you are properly dressed. (see part 1 of this article for layering clothing tips). A step up from normal walking is walking around in deep snow, the deeper the better. (Ok! Not too deep! You don’t want to be up to your neck in the stuff!). Walking in snow requires more effort from your legs and heart. Just be sure to wear boots that will keep your feet dry and warm.

Snowshoeing Snowshoeing is great for increasing stamina and building leg muscles. You can burn anywhere from 360 -860 calories/hour, depending on your speed and the depth and packing of the snow. Because the movements are very similar, snowshoeing is a great way to condition for running. Snowshoes add resistance, yet there is less impact on joints.

Play with the White Stuff! Looking for an idea for the whole family? Why not build a snowman or a snow fort? Heck, you could even have a snowball fight! Walking around and carrying large snowballs/snow blocks burns calories and also gives you a strength workout. Replace your exercise ball for a day by rolling that snowball to make it bigger and bigger for a snowman body. It’s great for the core.

Cross-Country Skiing Cross-country skiing is a great full-body aerobic workout (especially for your biceps, glutes, hamstrings, triceps and quads). And it doesn’t put stress on your joints! Burn 560 calories/hour or more.

Take it to the Ice Ice-skating is a great low-intensity workout that can be done alone or in a group. It boosts balance, builds muscle, and helps with agility and flexibility. If you’re good enough to do jumps it can even help increase bone strength. If you are more sporty, there is always ice hockey. You get a full body workout in hockey because the lower body and abdominal muscles are working to maintain balance, the upper body is used to move the hockey stick, and let’s not forget the incredible cardio workout.

 

Don’t let winter get the best of you. No more gaining weight over winter! Enjoy! Check out our previous article on more winter activities.

 

To Help Get the Chill Out…

HEALTHY HOT CHOCOLATE RECIPE

canstockphoto5716586   Ingredients:

  • 2 cups of soy, skim, rice or almond milk
  • 2 rounded teaspoons of 70% dark chocolate cocoa powder (the higher the percentage, the more bitter – but healthier – it will be)
  • 2 teaspoons of organic sugar or sugar substitute, or even try maple syrup
  1.  Heat the milk in a saucepan over medium heat until steaming (but not boiling).
  2. Add cocoa powder and sweetener and whisk to combine ingredients.
  3.  Whisk the cocoa powder and sweetener until well blended.
  4. Pour into your favorite mugs and enjoy!
  5. If you want to give it a little more pep add some cinnamon or nutmeg.

]]> https://www.thehumantrainer.com/33winter-wonderland-workouts-part-2/feed/ 0 Take Advantage of Winter – Winter Activities Make for a Great Workout! https://www.thehumantrainer.com/32take-advantage-of-winter-winter-activities-make-for-a-great-workout/ https://www.thehumantrainer.com/32take-advantage-of-winter-winter-activities-make-for-a-great-workout/#respond Tue, 29 Nov 2011 06:00:26 +0000 http://thehumantrainer.com/32take-advantage-of-winter-winter-activities-make-for-a-great-workout/

Winter is officially only a couple weeks away… yes, already. It’s rainy, snowing, freezing, windy, dark early… BLAH!  Its no wonder 30% of people give up working out all together during the winter months. It’s a pretty good excuse to stay indoors and watch TV, but unfortunately it’s also at this frosty time of year that we instinctively want to eat more and therefore gain more weight (hibernation), which makes sticking to exercise even more crucial. Remember, sticking to your workout regime will help you shed those holiday pounds while increasing your overall health and quality of life.

Dragging your butt to the gym during a snowstorm may be a little tough on your morale. Over the next couple of weeks we will post blogs on winter wonderland activities that you can do close to home or even in the comfort of your own living room. They may even turn out to be great family bonding activities.

 

Shoveling

Most of us think of shoveling the driveway as a boring tedious chore, but if you change your tune and view it as a cardio workout, shoveling snow can burn you on average 300-500 calories/hour.

Home Workouts For those of you who have a home gym, you have no excuse to skip a workout. Here are some good equipment choices:

For a great indoor winter workout routine check out Men’s Health’s Article.

Skiing & Snowboarding The great thing about skiing and snowboarding is that you go through a whole body workout and don’t even know it cause you’re busy having fun! You are constantly using your legs, arms, and core to make turns, pick up speed, and keep your balance. The high intensity motion makes for a great cardio workout. Snowboarders and skiers can burn anywhere from 250-630 calories/hour.

Sledding Climbing up the hill is a great aerobic workout, and you’ll develop strength in your quads since you will be pulling the weight of the sled behind you.  Let’s not forget how much fun it is. Woo-hoo!

Don’t Forget To…

  • Do a warm up before going outside.

The cold makes muscles tense up and harder to warm up which can cause injury. Do some stretches and a warm up while still indoors, and start your workout slowly.

  •  Layer

Layering clothing is the best way to keep warm. The first layer against your skin should be made of a “wicking” material, (polyester, polypropylene, silk, or wool). Wicking clothes absorb sweat, stopping it from evaporating (which cools you off) Make sure clothing fits snugly to prevent cold air from getting in.

The second layer should be thicker to help insulate you. Choose clothes made of synthetic fibers, like fleece. 

For the third layer, choose a windproof, breathable fabric that shields you from the wind and rain.

Protect your hands, feet, and face in extreme cold by taking the same layering approach as you did with the rest of your body (wicking material socks/gloves first, synthetic pair over that). Protect your nose and mouth by wearing a ski mask or scarf. When skiing, snowboarding, or snowmobiling, protect your eyes by wearing protective goggles… AND WEAR A HAT!  30% of heat from the body is lost through the head.

 

As you can see, you don’t have to hibernate and wait for winter to pass before you can exercise again. Get out there and have some fun! Being outside not your thing? Then pick up some equipment and workout at home. There’s no excuse! Stay tuned for our next article with even more fun winter workout activities!

“LET IT SNOW, LET IT SNOW LET IT SNOW!!!”  

 

Information Source: bodybuilding.com  

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