Winter Can Be Enjoyable

As we roll into the winter months, fitness can be more and more difficult to stay on top of. To help avoid the “Utah winter hibernation” I want to give 4 tips that have helped me to take control of the bleak Utah winters and be able to maintain my fitness lifestyle!  

 

 

  1. Make time for exercise. The most difficult thing about transitioning from summer to winter is planning. During the summer it can be easy to be active just be default. We can ride our bike, go for a walk, and participate with friends and family in outdoor activities without thinking twice about it. During the winter, these activities are not anywhere near as easy to do, if possible at all. So it requires planning to attend a fitness class, go to the gym, etc. So be sure and plan your workout and make it a priority. 
  2. Find a friend to workout with. We all know how hard it can be to get a fitness routine going in the winter. When it is cold outside the thought of leaving our warm bed and going to work out is less than desirable. Finding a friend that has similar fitness goals will help keep you motivated and accountable! Another substitute for this is hiring a personal trainer, even just initially, to help develop those habits.  
  3. Find a new winter hobby. During summer, it can be easy to get a quick workout in by just stepping outside and going for a walk. The cold brings unique opportunities to try something new! I personally love snowboarding, and it provides a great workout. Other things you might try is joining an indoor sports league, fitness classes at a local gym, indoor cycling, etc.  
  4. Be safe. In applying these tips, be sure that you have the right equipment and proper dress attire. One problem that I see, in the winter time is that people don’t dress adequately for winter sports and this can cause physiological problems. For example when running outdoors it is crucial to warm up properly, if we begin a jog by jumping right into it, the cold air can cause our respiratory tract to constrict, decreasing our flow of oxygen when our body needs it. This can lead to lightheadedness, dizziness, nausea, hypothermia, and other problems. If you are unsure on what might be needed, ask an expert. 

 Winter can be an excellent time for fitness goals if combated properly! I would love to hear about the fun winter experiences that you have and any new winter activities that you find. You can reach out to me with these experiences and any questions you might have on instagram @trainerkelli or on Facebook! Have fun and be safe!  

Originally published on Utah Valley Health and Wellness Magazine

Sport Climbing in Utah County

If you want to get into sport climbing, Utah County is the place. Between American Fork Canyon and Rock Canyon you have two world-class climbing areas that have a large range of climbs, from beginner to some of the hardest in the world. Rock Canyon alone has over 400 climbs. If you include American Fork Canyon and other climbing areas in Utah County, you have over 1000 climbs to choose from. You could spend a lifetime just trying to climb everything in Utah County! 

What is sport climbing?  

Let me answer that by explaining there are two major types of rock climbing: sport climbing and trad climbing (traditional climbing). Sport climbing is a style of rock climbing that relies on permanent anchors fixed to the rock for protection, usually drilled and glued bolts and anchors. Trad climbing is a style of rock climbing in which a climber (or group of climbers) will place all gear required to protect against falls, and then remove it when a passage is complete. Sport climbing has a cheaper cost of entry and takes less time to get out and climb. It’s a great alternative to hitting the gym, if you do it 2 to 3 times a week. Can you say full body workout?! 

How is sport climbing classified?  

The rating (degree of difficulty) or grade of climb is designated by a class number. A class five climb would require the use of rope, belaying, and gear to protect the climber from a fall. Fifth class is further classified by a decimal and letter system, increasing in difficulty as the number gets larger. The degree of difficulty can be broken up from 5.0 – 5.7 for beginners. Most anyone can start at these ratings and have a good time. 5.8 – 5.9 is where most weekend climbers become comfortable; they employ the specific skills of climbing, such as jamming, liebacks, and mantels. (If you get into the sport you’ll learn these terms pretty quickly.) At 5.10 you have to be a pretty dedicated weekend climber. 5.11-5.15 is in the realm of experts/pros; it demands dedicated training and natural ability, not to mention a crazy obsession for the sport. 

 What kind of gear do I need to sport climb?  

At a minimum, you’ll need climbing shoes, chalk bag, harness, belay device, a rope and 8-10 quickdraw. You will also want the app MtnProject. It’s a great way to find the climbs and get beta (information) about the climb. Two local shops where you can obtain gear, beta, and lessons are Mountain Works in Provo and Out N Back in Orem. 

 Which climbing area should I choose?  

Both American Fork Canyon and Rock Canyon have beginner climbs, but the bulk of the beginners start in Rock Canyon. The climbs are shorter and you can top rope them to test your chops for the sport. Some great beginner areas lower down in Rock Canyon are Tinker Toys and The Appendage. Further up the canyon is The Wild—hands down the best crag for beginners. For intermediate and advanced climbers there are climbs ranging from 5.10 to 5.13 all along the canyon. Some of my favorites are Black Rose, Bug Barn Dance Wall, and The Zoo. 

 American Fork Canyon is known for lots of overhanging “juggy” (pockets) and harder climbs that get you pumped super fast. Some standout areas are The Membrane, Division Wall and Escape Buttress. For some of the hardest climbs, checkout Hell Cave, with a mind blowing 5.14. People come from all over the world to climb this canyon. It’s hard to go wrong with either canyon. Get out there and give it a go! 

 

Originally published on Utah Valley Health and Wellness Magazine 

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