So, the Badass Dash was fun – obstacles were interesting, 5k is not really that far, and we all finished in the first third (not bad for mostly first timers).
However, it was October. And one of the last obstacles was a pool of cold water. And there was nowhere to change. And we all froze.
Which leads me to today’s post:
How to Keep Warm When Working Out in Cold-Ass Weather.
I love fall. I know we’ve got a cold one on our hands here in Ontario, but I still love it and it won’t stop me from training outdoors. So here are some handy tips to keep you active while the leaves are changing:
- Wear layers, make each one lightweight. Keep a thermal one next to your skin to wick away moisture, then wool or fleece for insulation, then one for wind resistance. Make subsequent layers easy to remove. Mittens are better than gloves to keep your hands warm. Wear a hat or headband. Wear warm socks that breathe. Make sure each layer breathes. And when you are done your training session – change out of your workout clothes right away so you don’t get cold.
- Always warm up. Especially when it’s cold. Work yourself up gradually and get acclimatized to the conditions. Don’t forget your cool down either.
- If you’re rollerskating outside in the cold, be very aware of the wind. Since you’re moving quickly, the wind will be a factor and can damage your skin or make you super-cold super-fast. Be vigilant.
- Listen to your body. There are safety risks associated with training in extremely hot or cold conditions – if your skin starts feeling very cold to the touch, or begins to hurt or tingle, go inside. If you start to shiver uncontrollably, go inside. If you feel like you’re getting too cold – you probably are, go inside.
If the temperature is below 0, take appropriate precautions, make sure you’re covered, and be safe.
And, once you’re done your outdoor training session, get back inside and refuel with some healthy food (maybe some warm stuff). Here’s another great Gourmet Nutrition recipe that covers all your post-workout needs (and is warm and comfy for the weather). Enjoy!
Banana Cream Pie Oatmeal
Low-fat milk or almond milk 1 cup
Coconut milk ¼ cup
Old fashioned large flake oats ½ cup
Water ¼ cup
Vanilla protein (equal to 25 g protein) 1 scoop
Banana (sliced) ½
Serves 2 large or 4 small.
3 min. Preparation Time
10 min. Cooking Time
This recipe combines fresh bananas and coconut milk – a beverage made from the meat of mature coconut. Packed with anti-viral, anti-bacterial, and anti-fungal agents, coconut milk is not only delicious; it’s also very good for you. If you like the taste of piña coladas, you’ll love this oatmeal recipe.
In a small pot bring milk and coconut milk to a boil over medium heat. Add the oats. Reduce heat to medium-low and simmer until milk is absorbed (approximately 7-10 minutes), stirring occasionally. Combine 1⁄4 cup of water with protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, mix powder with water in blender or food processor and blend until protein is dissolved. Pour protein mixture and bananas over oatmeal and serve. Serves 2 large or 4 small.
Variations and Options
If you like your oatmeal softer, add 2-4 tablespoons of extra water to the pot before adding oats. If you are lactose intolerant or wish to avoid dairy, replace the 1 cup of milk with 1 cup of water and ½ scoop of protein powder or 1 cup of almond milk. Alternatively, you can substitute with non-cow’s-milk dairy (e.g. goat’s milk, yogurt). For a creamier mixture, instead of mixing the protein with ¼ cup of water, try combining the protein with ¼ cup of apple sauce or yogurt. If you’d like your oatmeal to be infused with banana flavor, add ½ cup of mashed banana once the oatmeal has simmered for 5 minutes. Then continue to cook for an additional 2 minutes or so.
(per serving) large small
Calories (k/cal) 523.1 261.6
Fat (g) 16.7 8.3
Saturated (g) 11.5 5.7
Monounsaturated (g) 1.4 0.7
Polyunsaturated (g) 1.2 0.6
omega-3 (g) 0.3 0.1
omega-6 (g) 0.9 0.5
Carbohydrates (g) 53.9 26.9
fiber (g) 6.1 3.1
sugars (g) 14.0 7.0
Protein (g) 39.4 19.7