FemmFiit Fitness

09/30/2026

Cold vs. Heat: Which Temp Burns More Calories?
Any extra calorie burn from exercising in cold or hot temps is minimal

Everyone has their preferences for how they want to exercise. Some like to wear layers and turn up the heat when pumping iron. Others like to run for miles, no matter how cold it is outside. But have you ever given any thought to how many calories you’re burning when it’s cold or hot — and if one burns more calories than the other?

Sports medicine physician Matthew Kampert, DO, shares how temperature can affect physical fitness and which temps are best for your workouts.

Is cold or hot weather better for burning calories?
It takes a lot of energy — in the form of calories — to keep you alive. Even when you’re at rest, your body is constantly burning calories to do vital things like keep your heart beating.

It also takes calories to keep your core body temperature at about 98.6 degrees Fahrenheit (37 degrees Celsius). If your body gets too hot or too cold, it burns extra calories to get your core body temperature back to a healthy range. This process is called thermoregulation.

“The harder your muscles work, the more calories you burn,” says Dr. Kampert. “So, if you’re exercising in hotter or colder weather, your body has to work harder to regulate its temperature while you’re exercising.”

Both cold and hot weather can slightly increase the number of calories your body burns. But for most people, the difference is so small that it won’t have much impact on weight loss. It’s the workout itself that’s responsible for burning most of your calories.

Dr. Kampert explains how calorie burn changes in both cold and hot environments.

Burning calories in the cold
In colder environments, your body works to keep your core temperature from dropping. To do that, it first tries to conserve heat. If that’s not enough, it starts generating more heat. This process involves several different mechanisms, such as:

Vasoconstriction: Your blood vessels narrow and send less warm blood to the surface of your skin to help reduce heat loss.
Brown adipose tissue activation: Everyone has brown fat, a special kind of fat that burns calories to generate heat, helping your body maintain its temperature.
Shivering: When you’ve got the chills, your muscles automatically burn calories and generate heat by rapidly contracting and relaxing.
“Your muscles require energy every time they move, even when it’s an involuntary action like shivering,” explains Dr. Kampert. “You may burn a few extra calories when you’re cold, but the increase is small and isn’t enough to make exercising in cold weather a weight-loss strategy.”

Plus, without proper protection and enough layering, long-term exposure to cold weather could lead to injury and impact dexterity, flexibility and muscle strength.

Burning calories in the heat
Some people intentionally exercise in the heat or wear extra layers to make themselves sweat more, thinking it will help them burn more calories. But sweating doesn’t always equal an increase in calorie burn. It’s simply your body’s way of cooling itself down through thermoregulation.

When your body overheats, it works to lower your core temperature to healthy levels. It does this primarily through:

Vasodilation: Your blood vessels widen to send more warm blood to the surface of your skin, allowing heat to escape.
Sweating: Sweat ev***rates from your skin, carrying heat away from your body and helping prevent overheating.
“Sweat ev***rates more easily in hot, dry environments,” says Dr. Kampert. “In humid environments, the air is already saturated with water v***r, so it becomes harder for your body to cool itself down and harder to exercise.”

Trying to make yourself sweat more by exercising in extreme heat or wearing heavy clothing isn’t an effective weight-loss strategy. Instead, it can increase your risk of:

Dehydration
Heat cramps
Heat exhaustion
Heatstroke
A better approach to working out in any temp
Working out in extreme temperatures poses significant risk for older adults, young children and others with a reduced ability to regulate body temperature.

Check in with your healthcare provider before exercising in cold or hot temps if you:

Have cardiovascular disease
Have diabetes
Have obesity
Take certain medications, like blood thinners
“If your goal is to burn more calories, the intensity, duration and consistency of your workout matter far more than the temperature of your surroundings,” stresses Dr. Kampert. “When exercising, focus on training safely and be prepared for inclement weather.”

Avoid wearing too many layers or accessories on your next cold run. Excess sweat can cool your body too quickly after exercising, making you feel colder. Instead, Dr. Kampert suggests wearing:

A synthetic moisture-wicking base layer, like nylon or polyester
An insulating middle layer, like fleece or wool
A windproof or weatherproof outer layer
When it comes to the heat, stick to clothing that’s:

Lightweight
Light-colored
Loose fitting
In either case, you want to stay hydrated and take things slow. If you feel dizzy or distressed, or if something doesn’t feel right, stop what you’re doing and head inside for recovery.

“Exercising in extreme temperatures increases the intensity of a workout, but it comes with its own set of risks and won’t increase how many calories you’re burning in any significant way,” reiterates Dr. Kampert. “If you’re looking to burn more calories, try progressing your workouts by increasing the amount of sets, reps or weight you’re lifting.”

09/29/2026

New Class Alert!
PILOGA
Pilates • Yoga • Stretch • Core
Piloga is a blended fitness class that combines the best of Pilates, yoga, stretching, and core training into one energizing full-body workout.
This unique class is designed to improve:
Core strength and endurance
Flexibility and mobility
Balance and stability
Posture and body awareness
Overall strength and functional movement
Expect a flowing workout that challenges your muscles, improves mobility, and leaves you feeling stronger, more energized, and refreshed.
Classes may incorporate a variety of props including:
• Small stability balls
• Loop bands
• Resistance bands
• Sliders
• Light weights
• Stretching straps
No props? No problem! Piloga can be just as effective using only your body weight.
Suitable for a wide range of fitness levels, Piloga offers modifications and progressions to help you move confidently while building strength, mobility, and endurance.
FemmFiit
Wednesdays at 6:00 PM
Move with intention. Build strength. Improve mobility. Feel amazing.

Contact us https://www.facebook.com/groups/2177465166130027/

09/28/2026

09/25/2026

So... what masterpiece are we eating? Chinese Chicken Spaghetti
Ingredients
• 8 ounces uncooked spaghetti
• 1 tablespoon cornstarch
• 4 tablespoons reduced-sodium soy sauce, divided
• 2 tablespoons sesame oil, divided
• 1 pound boneless skinless chicken breasts, cut into 2-inch pieces
• 2 tablespoons white vinegar
• 1 tablespoon sugar
• 1 tablespoon canola oil
• 2 cups fresh snow peas
• 2 cups shredded carrots
• 3 green onions, chopped
• 1-1/2 teaspoons minced fresh gingerroot
• 1/2 teaspoon crushed red pepper flakes
Directions
1. Cook pasta according to package directions. In a small bowl, whisk cornstarch and 1 tablespoon soy sauce until smooth; stir in 1 tablespoon sesame oil. Transfer to a shallow dish. Add chicken; turn to coat. Let stand 10 minutes. In a small bowl, combine vinegar, sugar, remaining 3 tablespoons soy sauce and 1 tablespoon sesame oil; set aside.
2. In a large nonstick skillet or wok, heat canola oil over medium-high heat. Add chicken; cook and stir until no longer pink, 5-7 minutes. Remove to a platter and keep warm. To the same skillet, add peas and carrots. Cook and stir 5 minutes. Add green onions, ginger and pepper flakes. Cook and stir until vegetables are crisp-tender, 2-3 minutes longer. Return chicken to pan. Add soy sauce mixture. Drain pasta and add to skillet; toss until combined.

09/23/2026

Roasted Pumpkin Seeds

This quick and easy oven roasted pumpkin seeds recipe is a favorite every fall season when all of those Halloween pumpkins are getting carved. Rich and toasty, these crunchy little pumpkin seeds are a tradition every year.

Ingredients
1 cup raw pumpkin seeds
1 tbsp sea salt *plus a few more sprinkles
2 tsp melted ghee or butter
Instructions

After scooping the seeds from the pumpkin, use your fingers to remove all the stringy bits and clean them thoroughly.
Transfer the clean seeds to a large bowl and soak them in a mixture of 2 cups of water and 1 tablespoon of sea salt. Soak for at least 30 minutes and up to 1-2 hours.
Drain the soaked seeds and pat them dry with paper towels.
Let them dry thoroughly on a baking sheet in a single layer for at least 4 hours, up to overnight.
Preheat the oven to 325° and line a baking sheet with parchment paper.

Toss the seeds with melted ghee or butter, then sprinkle them with a pinch of salt and spread them evenly into a layer on the baking sheet.
Roast for 20-25 minutes, stirring every 8-9 minutes, until they look toasty and browned. Keep an eye on them so they don't burn.
Let them cool in the pan for 10-15 minutes and enjoy.
Notes
To Store: Let the roasted seeds cool completely, then keep them in an airtight container at room temperature for 1-2 weeks.

09/22/2026

4 Ways a Humidifier Can Improve Your Health
Used correctly, a humidifier can help with nose bleeds, allergies, dry skin, sleep quality and more

Static in your hair and sparks flying when you touch things are sure signs that the air in your house is too dry. And an arid home can negatively affect your health.

“When the air is dry, your respiratory system just isn’t happy,” shares pulmonologist Sobia Farooq, MD. “Even if you have no medical problems at all, you can feel the effects. Your skin and nasal passages get dry — all the way down to your lungs.”

But are humidifiers the solution? Oftentimes, the answer is yes. Dr. Farooq highlights their health benefits. She also shares essential tips on proper care and maintenance to ensure safe and effective use.

Are humidifiers good for you?
“Dry air can irritate your nose and lungs, potentially aggravating existing conditions,” Dr. Farooq explains. “A humidifier is one of the best ways to improve indoor air quality and support better breathing.”

She emphasizes that everyone can benefit from having a humidifier at home.

“Think of humidifiers as a preventive measure,” she states. “When the air lacks proper humidity, it becomes uncomfortable. Investing in a humidifier is an investment in your health. If you use one — and use it correctly — you’ll notice the difference and feel better.”

Here’s a breakdown of the most common types of humidifiers:

Central humidifier. Installed directly into your home’s heating and air conditioning system, this type controls humidity levels throughout the entire house. While it’s the most expensive option, Dr. Farooq notes that it’s also the most effective.
Ev***rator. This device uses a moistened filter to create humidity that a fan then disperses into the room.
Impeller humidifier. This option produces a cool mist by using rapidly rotating disks to push moisture into the air.
Steam v***rizer. Powered by electricity, this device heats water and cools it before releasing v***r into the room. Vaporizers are portable and can be easily moved from one room to another.
Ultrasonic humidifier. Like an impeller humidifier, this type generates a cool mist using ultrasonic vibrations to distribute moisture throughout the room.
How humidifiers help
They’re not complicated machines, but humidifiers can seriously improve your life … and even your living space. That’s right! They’re even good for your furniture!

Dr. Farooq explains the health benefits of using a humidifier.

1. Improves congestion and cough
Keeping your upper respiratory tract properly moisturized can help it function more smoothly. A humidifier also helps thin mucus, making coughing or blowing your nose more effective.

2. Reduces asthma and allergy flare-ups
Adding moisture to the air can soothe irritation and reduce inflammation in your airways, helping them become less reactive. But it’s important to maintain indoor humidity below 50%. Also, ensure your humidifier is kept clean to avoid potential issues. (More on that in a bit.)

3. Betters sleep
Running a humidifier at night can help promote restful sleep in several ways.

When your airways are dried out, you’re more likely to snore. You’re also at a greater risk of waking up coughing or having your sleep interrupted by unpleasant symptoms like nosebleeds and dry mouth.

4. Moisturizes your skin, hair and nails
When the air has just the right amount of moisture content, Dr. Farooq says that it makes a difference you can see. Your skin is less likely to crack, itch and chap during the cold winter months.

Upping the humidity can make your hair similarly resilient, reducing split ends and static, improving texture, taming frizz and upping the shine factor. Some people even find that it makes their hair care products more effective.

And let’s not forget about your fingernails and toenails. During the wintertime, they can become dry and brittle. Using a humidifier can improve their strength, thickness and flexibility.

How often to run a humidifier
The U.S. Environmental Protection Agency (EPA) recommends keeping your home’s humidity level between 30% and 50%. So, plan to run a humidifier whenever your household falls below that metric.

How often you run a humidifier depends on many factors, including:

The type of humidifier you have
How large the space is
How low the humidity is
The symptoms you’re experiencing
Your best bet: Check the operating instructions for your humidifier. You may need to run yours for as little as two hours. But some units are most effective when they run for 10 or 12 hours.

Can you add essential oils or anything else to it?
If you enjoy aromatherapy, you may be wondering if you can add a few drops of fragrance to your humidifier.

The (unsatisfying) answer is: It depends. But it’s usually not a good idea!

To be safe, check the manufacturer’s instructions before adding anything to the water in your humidifier. And keep the following out of the reservoir:

Essential oils. While some humidifiers are designed to diffuse essential oils, most aren’t. And using essential oils in a device that’s not built for them can damage the humidifier. “Certain essential oils can have implications for indoor air quality and could potentially impact respiratory health,” Dr. Farooq adds. “So, it’s crucial to exercise caution.”
Vinegar. Regularly sanitizing your humidifier with vinegar is a great way to keep it clean. But that means using vinegar during the cleaning process, not adding it to the water and running the unit.
Decongestant rubs. Avoid using humidifiers to disperse products like Vicks VapoRub®, Mentholatum® or Vaporex® into the air. These ointments can damage your humidifier and may contain ingredients that are unsafe for some people. In certain cases, they can even worsen specific medical conditions. (Note: Some decongestant brands offer steam v***rizers designed to safely disperse their products. Always review the ingredients and consult a healthcare provider before trying these options.)
What to keep in mind
You need to keep tabs on your humidifier to ensure it’s clean and in proper working order, Dr. Farooq says. Here are some basic rules to ensure your humidifier works for you, not against you:

Find the right spot. Don’t place humidifiers in confined spaces because excessive humidity can cause mold, mildew and bacteria to flourish.
Use the right water. The EPA recommends using filtered, demineralized or distilled water in humidifiers. This helps prevent the release of impurities and organic materials often found in tap water into the air in your room.
Refresh the water. Room-sized humidifiers use a gallon of water every 24 hours. Dr. Farooq recommends changing the water daily to avoid any mold or bacteria growing in standing water.
Clean your humidifier regularly. Wash and sanitize any buckets or filter systems every two to three days.
Change your filter. If you have a central humidifier, change the filter at least as often as the manufacturer recommends, or once a month.
Check the humidity level. Check your home’s humidity level every few days, because too much humidity (that is, over 50%) can cause lung problems, too. High moisture levels in the air can trigger allergies and asthma, as well as promote the growth of mold, bacteria, mildew and dust mites.
Consider purchasing a hygrometer. These devices monitor the amount of moisture in the air circulating throughout your home. (Keep in mind that some humidifiers come with humidistats built into the unit.)
Know when it’s time to replace your humidifier. Does your humidifier have stuck-on mineral deposits that are difficult or impossible to clean? Then it’s time to put it out to pasture and get a new one.
If you have any concerns that your humidifier could be negatively impacting your health — especially your respiratory health — Dr. Farooq urges you to stop using it and contact a provider.

09/18/2026

Hit me with the dinner reveal! Cheesy chicken quesadillas
A Mexican favourite that’s not just for kids? Smoky spiced chicken with peppers and cheese all wrapped up in a crispy tortilla is irresistible.

Ingredients
1 Tbsp (15 mL) smoked paprika
2 tsp (10 mL) ground coriander
1 tsp (5 mL) garlic powder
1 tsp (5 mL) ground cumin
¾ lb (340 g) boneless, skinless chicken breasts
2 tsp (10 mL) oil
1 onion, diced
1 each red and yellow pepper, diced
1 jalapeno, chopped finely (optional)
4 large (10-inch/25 cm) whole-wheat flour tortillas
1 cup (250 mL) reduced-fat shredded Mexican cheese
¼ cup (60 mL) salsa
¼ cup (60 mL) low-fat sour cream
Instructions
Preheat barbecue to medium-high.
Mix smoked paprika, coriander, garlic powder and cumin in a small bowl. Rub over chicken breasts; cover and place chicken in refrigerator for 30 minutes. Wash hands.
Grill chicken over medium heat for 25 to 30 minutes or until the internal temperature reaches 165°F (75°C). Alternatively, bake in a 350°F (175°C) oven for 25 to 30 minutes or until the same internal temperature is reached.
Meanwhile, heat oil in a medium saucepan over medium heat. Cook onions and peppers for 3-5 minutes until softened.
When chicken is cooked, cut into small bite-sized pieces and mix with cooked vegetables.
Divide chicken and vegetable mixture evenly between the four tortillas. Top with ¼ cup (60 mL) cheese each and fold over to create a half moon. Place on grill for 3-4 minutes per side until tortilla is crispy and cheese is melted, or cook in a large non-stick frying pan over medium-high heat until lightly browned on both sides. Serve with salsa and sour cream.

Tips:
Alternative: This recipe works with leftover cooked chicken, beef or pork. Simply cut about 2 cups (500 mL) of the leftover protein and heat in a pan with vegetables for 3-5 minutes, adding spices to the mixture instead of rubbing on the meat. Follow remaining steps of recipe.

09/16/2026

Fuel for fabulous minds—enjoy these school-friendly snacks! Recipe: Fudgy Black Bean Brownies
Fewer than 100 calories per serving
These tasty brownies are made without any flour, so you can eat them even if you’re avoiding wheat and/or gluten. The black bean is a surprising ingredient that gives this treat texture, but doesn’t interfere with the chocolate taste. We promise!

Ingredients
15-ounce can black beans, rinsed and drained
1/4 cup canola oil
3 large eggs
1/2 cup sugar
1/2 cup unsweetened cocoa powder
1 teaspoon almond extract
1 tablespoon cinnamon
1/2 teaspoon baking powder
Cooking oil spray
Directions
Preheat oven to 350 F.
Spray the inside of an 8”x8” baking pan with cooking spray.
Place the drained black bean and the oil in a food processor or blender. Process until smooth and creamy.
Pour into a bowl. Add eggs, sugar, cocoa powder, almond extract, cinnamon and baking powder. Stir until well blended. Do not overbeat.
Pour into the prepared baking pan.
Bake 30 minutes. Cool before cutting. Cut into 16 squares.