{"id":13543,"date":"2021-02-11T13:56:12","date_gmt":"2021-02-11T13:56:12","guid":{"rendered":"https:\/\/bryanu.edu\/?p=13543"},"modified":"2022-07-29T00:13:00","modified_gmt":"2022-07-29T00:13:00","slug":"nutritional-tips-for-personal-trainers-during-winter-months","status":"publish","type":"post","link":"https:\/\/bryanu.edu\/blog\/nutritional-tips-for-personal-trainers-during-winter-months\/","title":{"rendered":"Nutritional Tips for Personal Trainers During Winter Months"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Fitness represents one important aspect of overall health and wellness, which is why many people rely on personal trainers to help them achieve fitness goals. As such, personal trainers lead by example when it comes to helping other people become their ideal selves. In today\u2019s blog from Bryan University, we talk about some nutritional tips for <\/span><a href=\"https:\/\/bryanu.edu\/programs\/health-wellness\/personal-trainer-2\/\"><span style=\"font-weight: 400;\">personal trainers<\/span><\/a><span style=\"font-weight: 400;\"> during winter months to keep your body in top shape while helping others get the exercise they need.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Related Post: <\/span><a href=\"https:\/\/bryanu.edu\/blog\/personal-fitness-trainer-career-thats-good-brain-body\/\"><span style=\"font-weight: 400;\">Personal Fitness Trainer: A Career That\u2019s Good for the Brain &amp; the Body<\/span><\/a><\/p>\n<h2><span style=\"font-weight: 400;\">Boost Your Immunity<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Wintertime means cold and flu season, which is why it\u2019s vitally important for personal trainers to boost their immune system. Boosting your own immune system helps prevent you from catching diseases, but it also makes your clients less likely to catch a disease from you. Information from <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\"><span style=\"font-weight: 400;\">Harvard University<\/span><\/a><span style=\"font-weight: 400;\"> shows that no single food offers special protection for your immune system. However, several nutrients are vital to the health, growth, and function of immune cells in your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look for foods or supplements containing:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin C<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin D<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zinc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Selenium<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iron<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Bulk Up on Carbs<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You get colder in the wintertime. <\/span><a href=\"http:\/\/www.diabetesforecast.org\/2011\/mar\/how-the-body-uses-carbohydrates-proteins-and-fats.html\"><span style=\"font-weight: 400;\">Complex carbohydrates<\/span><\/a><span style=\"font-weight: 400;\"> give you plenty of energy to get through darker, chillier months. But they also help add fat cells to your body. Fat cells form a natural insulating layer against your skin, and they create a storage area for glucose to use later when you need extra energy and carbs are scarce.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look for complex carbohydrates from:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain cereals, breads, and pasta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats and quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pumpkin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squash<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans, such as kidney, black, white, pinto, and garbanzo<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils or split peas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Popcorn for a snack<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Get More Sunlight<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sunlight is nature\u2019s way of supplying your body with <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3897598\/\"><span style=\"font-weight: 400;\">vitamin D<\/span><\/a><span style=\"font-weight: 400;\">, a nutrient important to your immune system. When sunlight hits your skin, a layer of cholesterol absorbs UV-B radiation and converts it to vitamin D3. The amount of sunlight you receive decreases in the wintertime, unless you live in tropical climates or the southern United States (Texas, Florida, SoCal). Get some sunlight in the afternoon. Sit or stand by a window if you can\u2019t make it outside.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Sleep Well\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Humans tend to overeat if they don\u2019t sleep well. Part of the reason is that <\/span><a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/diet-exercise-sleep\"><span style=\"font-weight: 400;\">sleep deprivation<\/span><\/a><span style=\"font-weight: 400;\"> affects the body\u2019s transmission of two neurotransmitters, ghrelin and leptin, that tell your body when to eat. People with sleep deprivation are drawn to more high-calorie foods versus those who get enough sleep. Aim for 7 to 9 hours of sleep per night for optimal results. That way, your body is ready to kick into high gear in the morning when you start your personal trainer routine.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Drink Plenty of Water<\/span><\/h2>\n<p><a href=\"https:\/\/www.heart.org\/en\/news\/2019\/12\/19\/are-you-drinking-enough-water-during-winter-months\"><span style=\"font-weight: 400;\">Your kidneys and lungs<\/span><\/a><span style=\"font-weight: 400;\"> work harder when it\u2019s cold. Both organs may lose more water in the winter, and you may not realize you could be dehydrated. Drink plenty of water throughout the day. Consider taking one sip of water every 15 minutes if you\u2019re not engaged in some sort of exercise. Take your water consumption up a notch when you are working out or working with clients as a personal trainer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Related Post: <\/span><a href=\"https:\/\/bryanu.edu\/blog\/the-benefits-of-certification-for-personal-trainers\/\"><span style=\"font-weight: 400;\">The Benefits of Certification for Personal Trainers<\/span><\/a><\/p>\n<h2><span style=\"font-weight: 400;\">Become a Personal Trainer Through Bryan University<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bryan University offers 100% online classes for personal training ahead of earning your certification. If you want to enter a vibrant field, consider our <\/span><a href=\"https:\/\/bryanu.edu\/programs\/health-wellness\/\"><span style=\"font-weight: 400;\">School of Health and Wellness<\/span><\/a><span style=\"font-weight: 400;\">. Call Bryan University toll-free at <a href=\"tel:1-855-862-0755\">1-855-862-0755<\/a> or <\/span><a href=\"https:\/\/bryanu.edu\/enroll-now\/\"><span style=\"font-weight: 400;\">enroll now<\/span><\/a><span style=\"font-weight: 400;\"> to find out more!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness represents one important aspect of overall health and wellness, which is why many people rely on personal trainers to help them achieve fitness goals. As such, personal trainers lead by example when it comes to helping other people become &#8230; <\/p>\n<div><a href=\"https:\/\/bryanu.edu\/blog\/nutritional-tips-for-personal-trainers-during-winter-months\/\" class=\"more-link\">Read More<\/a><\/div>\n","protected":false},"author":7,"featured_media":13544,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[53,98,7],"tags":[103,130,141],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nutritional Tips for Personal Trainers in the Cold Winter Months<\/title>\n<meta name=\"description\" content=\"Bryan University explains some nutritional tips for personal trainers during chilly winter months in today\u2019s blog post.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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