Hances Point Yacht Club secretary and personal trainer Julie Tipton shares some tips on winter body maintenance and staying fit for sailing this winter...
The sailing season is over for most of us, and the boat is put away for the winter. We are all starting to settle in for our routines to begin the off season of sailing. Just like our boats that need off-season attention, so do our bodies.
Many of us have developed a “jib” over the summer, indulging in beer and alcohol, putting it right over your middle section creating a jib-like appearance. The older we get the harder it is to stay in shape so that we can enjoy sailing during the summer. We have to maintain our bodies so that we can do simple things such as hoist the sail, hoist the dingy motor up onto the railing, or climb up the ladder to board the boat.
Beer (typical boat food) is loaded with carbohydrates and sugar, along with alcohol. A typical beer has 150 calories. That times a six pack equals 900 calories. If you are trying to maintain your weight and you are eating a 2000 calorie diet, then beer is almost one half of your caloric intake per day. Add a couple of slices of pizza or a burger and some fries and now you are way above 2000 calories. Keep that up, and that “jib” has now ballooned into a spinnaker.
The best place to start is the inside out. Stop eating processed food. If it comes in a bag, box, or can, don’t eat it. Strive for mostly vegetables and a few fruits. Eat lean grass fed meats (if possible), and pick carbohydrates that work with your body, not against it. Add unprocessed dairy if available or buy vegetables high in calcium such as dark leafy greens like kale or broccoli, spinach, green beans or almonds. Try new recipes and cook with the whole family to make it an event.
Exercise is also a key to regulating blood sugar, blood pressure, and weight. You should be getting at least an hour of cardio three times a week: biking, walking, water aerobics, or anything that gets your heart rate up. Then add functional strength training for upper and lower body to help you be able to hoist the sail and the dingy motor.
For balance and strengthening the core, try a yoga or Pilates. Balance is key on a sailboat. If you don’t have a strong core, then it can shorten your sailing days.
Studies show that having a workout buddy helps keep you accountable. If you need more help, hire a personal trainer, preferably one with a nutrition background. There are local colleges that offer nighttime fitness classes that fit most working people’s schedules. Bottom line is this: don’t let this summer’s weight keep you from sailing next summer. Time is now for winter maintenance on you.
Here's a recipe to get you started:
Pumpkin Pancakes
4 Eggs (3 whole + 1 yolk)
½ cup canned pumpkin
1 tsp vanilla
1 tsp pumpkin pie spice
1 tsp cinnamon
¼ tsp baking soda
2 Tbl coconut flour
2 Tbl arrow root flour
2 Tbl coconut oil plus extra for frying
Mix all the wet ingredients together then add the dry ingredients and stir together.
Melt some coconut oil or butter in a large skillet over medium heat and spoon the batter into the skillet, making pumpkin cakes your desired size. When bubbles appear around the edges flip the pancakes. (note these do not cook like traditional pancakes and may take longer)
Serve with pure maples syrup or fruit of your choice.
Julie Tipton is an avid sailor who sails with her husband on a Hunter 30 on the Chesapeake Bay. She is a Certified Personal Trainer and Group Exercise Instructor. [email protected]
