Scott Power (second from right), a senior brand strategist at Kaiser Permanente, spent six months extensively training to compete in and finish the grueling Ironman Triathlon. He shares the following five tips to help anyone ready to take on a new exercise routine or breathe life into an old one.

Taking time out of your day for a little jam session can do wonders for your mind, body, and spirit. That's why we've created two custom stations on Pandora — the free Internet radio service that you can personalize based on your favorite artists or songs.

If you're looking [...]]]>

Taking time out of your day for a little jam session can do wonders for your mind, body, and spirit. That's why we've created two custom stations on Pandora — the free Internet radio service that you can personalize based on your favorite artists or songs.

If you're looking for a boost to your workout or just a rocking soundtrack to keep you going all day, tune in to Kaiser Permanente Fitness Radio.

Stressing at work? Kids driving you nuts? Ease your tension with the chill sounds of our soothing Kaiser Permanente Relaxation Radio.

Whether you've got brain drain or boogie fever, the right music can be the perfect prescription. So what are you waiting for? Plug in those headphones, turn those speakers up, and enjoy your daily dose.

Mike Kosel has set out to climb some of the world's highest mountains, and he's learned a few things along the way. His insights might inspire you to take your current exercise routine to the next level—or to embark on a whole new fitness challenge.

In this technological age, many of us spend our workdays sitting in front of a computer screen. And that's certainly the case for Mike Kosel, an IT professional with Kaiser Permanente in Colorado.

But Kosel balances the deskbound nature [...]]]>

In this technological age, many of us spend our workdays sitting in front of a computer screen. And that's certainly the case for Mike Kosel, an IT professional with Kaiser Permanente in Colorado.

But Kosel balances the deskbound nature of his job in a big way. When he has time off from the office, he heads for the mountains—to climb some of the tallest peaks in the world.

"I didn't start from nothing and just decide I wanted to climb these peaks," says Kosel. "I started by setting realistic goals in the short term, then reached higher as I met each one."

14,000 feet and rising

The Rocky Mountain native discovered his passion for heights by way of bicycle. In 1995 he rode to the summit of Colorado's Mount Evans on the highest paved road in North America at 14,264 feet.

Kosel was hooked. He wanted to master more mountains over 14,000 feet, known among climbers as fourteeners. And with the vast majority of them unreachable by bike, he swapped his wheels for a pair of boots.

This new ambition kept Kosel busy for a while. He worked his way from shorter climbs to longer climbs and through increasingly challenging conditions, adding 60 pounds of mountaineering gear to his pack load.

By 2008, Kosel had climbed all 54 fourteeners in the state of Colorado. And he'd already set a new goal for himself—this time, a bit farther from home.

The Seven Summits

Kosel had decided to take on the Seven Summits—a mountaineering challenge that involves climbing the tallest peak on each of the seven continents of the world.

Since then he's climbed three: Mount Kilimanjaro (Africa, 19,340 feet), Mount Elbrus (Europe, 18,510 feet), and Aconcagua (South America, 22,841 feet). He plans to climb North America's Denali at 20,320 feet in May 2010.

To Kosel, each peak represents a new challenge, either in altitude, climate, or terrain. He's projected his seven climbs—considering the costs for each expedition—through 2020.

It's the journey that counts

Reaching the summit isn't Kosel's only motivation. The self-described outdoors addict finds real pleasure in the journey itself—being in the wilderness, navigating different conditions, challenging his body and mind.

"We all have things we're drawn to, and for me that's being in the mountains," he says. "Whether I reach the summit or get turned back within minutes, I can’t imagine a better way to have fun."

Kosel even savors the return home. Back on level ground, he feels a sense of accomplishment. And if he didn't reach the top of the mountain he set out to climb, he still takes satisfaction in knowing he gave it all he had.

Whatever your pleasure

However you choose to challenge yourself—whether by mountain climbing, cycling, fishing, or simply walking—Kosel feels that having fun is the most important thing. It's what keeps you going back for more.

"If you don't love what you're doing, then find something you do love," he says. "I've climbed all the 14,000-foot peaks in Colorado—many of them several times—and I've enjoyed each and every experience."

Fresh air and exercise: It's a feel-good formula that applies year-round. And with the right gear and frame of mind, you can make it your mantra no matter the weather.

Winter brings not only rain and snow in many parts of the country, but [...]]]>

Fresh air and exercise: It's a feel-good formula that applies year-round. And with the right gear and frame of mind, you can make it your mantra no matter the weather.

Beat the winter blahs

Winter brings not only rain and snow in many parts of the country, but also shorter days and less sunlight. This combination can have a negative effect on your motivation to go out and be active.

Keith Bachman, MD, is a weight management specialist at Kaiser Permanente’s Care Management Institute Weight Management Initiative in Portland, Oregon. And as a resident of the Pacific Northwest, he's no stranger to cold, wet days.

"Here you can pick out the locals from the transplants," he says. "The locals get outside to bike, walk, or jog—rain or shine."

Dr. Bachman makes a concentrated effort to enjoy the winter season out of doors, and says that staying active can help keep you feeling good—in both mind and body—all the way until spring.

Think warm thoughts

Weather is an easy excuse for avoiding exercise. Too cold, too rainy, too windy, too dreary. But Dr. Bachman's advice is that everything's relative.

"We all can take advantage of days that are a little less wet or snowy to go outside," he says.

Whether you join an organized team or prefer to go solo, outdoor winter sports like ice hockey, sledding, ice skating, and skiing—even snowman building—are great ways to get the blood pumping.

Dr. Bachman likes to get his whole family in on the action by taking them to Mount Hood for a day of cross-country skiing.

"It's a lot of fun, and good exercise," he says. "And it's a whole lot cheaper than downhill skiing."

Hiking is another cold-weather activity you can often do for little or no cost. Familiar landscapes viewed through bare trees or under a blanket of snow can give you a whole new appreciation for your favorite trails.

Dress the part

Wearing the proper clothing and accessories can make or break your winter activities. Layering is key to your comfort and safety.

• For your inner layer, choose a material that wicks away moisture—like silk or wool—so sweat doesn't get trapped against your skin.
• Your middle layer is your insulation. Fleece and wool are good options for keeping your body heat in and the cold weather out.
• Your outer layer, or shell, should resist wind and water. Shells may be made with varying degrees of insulation to help keep you warm.

Gloves, hats, and footwear should protect you in a similar fashion—keeping moisture away from your body and insulating you against the cold. And be sure to wear appropriate sunglasses or goggles to block harmful ultraviolet rays and shield your eyes from wind and water.

Playing it safe

When dressing for the elements, remember that the sun goes down earlier this time of year. If your activity takes you on the road in the late afternoon or evening, wear reflective clothing so you can be seen by drivers.

Be smart about exercising in winter weather, and always take precautions to avoid injuries.

When the weather outside is frightful, your exercise routine doesn't have to suffer. Indoor activities can help you get through the winter in good shape—so let it snow!

With the proper clothing and other precautions, it's possible to enjoy your favorite outdoor activities in all sorts of weather. But [...]]]>

When the weather outside is frightful, your exercise routine doesn't have to suffer. Indoor activities can help you get through the winter in good shape—so let it snow!

Take it inside

With the proper clothing and other precautions, it's possible to enjoy your favorite outdoor activities in all sorts of weather. But if the temperature really drops, you can always get your daily dose of exercise indoors.

Keith Bachman, MD, a weight management specialist at Kaiser Permanente's Care Management Institute Weight Management Initiative in Portland, Oregon, says extreme weather isn't the only good reason to move your workout inside.

"Indoor activities are a great opportunity to vary your workout and involve different muscle groups," he says.

Change is good

Mixing up your exercise routine is also known as cross-training, and it comes with a number of benefits. By working different parts of your body in different ways, you can improve your coordination, better avoid injuries, and increase your overall fitness level.

Another advantage to cross-training is that it can keep you from getting bored with your regular routine. Avoid an exercise rut by trying something totally new this winter—like indoor rock climbing or martial arts.

"Anything that gets your body moving and improves your coordination and balance is a step in the right direction," says Dr. Bachman.

Be well rounded

The key to total fitness is having an exercise plan that includes muscle strengthening activities, aerobic activities, and flexibility exercises.

For strengthening, Dr. Bachman suggests resistance training or weight training with low weights and frequent repetitions. Dancing is a good aerobic workout, and yoga is great for flexibility.

But the most important thing, Dr. Bachman advises, is to do something that you find enjoyable.

Fitness is child's play

Children need to stay active during the winter months, too. Look for fun activities the whole family can do together, like bowling or roller skating. For organized sports and other activities for kids, check out your community recreation center.

If you're homebound, Dr. Bachman suggests popping in a fitness video game that will get kids off the couch and keep them interested. (It just may turn out to be one of your favorite ways to exercise, too!)

Adding it up

Find out what you can do to burn off extra calories with our fitness calculator widget. For tips on how to brave the elements and keep your workout going all winter long, read "Winterize your workout."

Scott Power, a senior brand strategist at Kaiser Permanente, describes his work as "helping the organization with its branding and marketing efforts." As down-to-earth as that sounds, he's no average desk jockey.

In 2008, Power earned the title of Ironman when he completed the grueling Ironman Triathlon. He shares with us [...]]]>

Scott Power, a senior brand strategist at Kaiser Permanente, describes his work as "helping the organization with its branding and marketing efforts." As down-to-earth as that sounds, he's no average desk jockey.

In 2008, Power earned the title of Ironman when he completed the grueling Ironman Triathlon. He shares with us his five guiding principles that help him stay focused and motivated to live every day to the fullest.

• Take responsibility for your own health and happiness.

• Stay chronically curious—it keeps the mind active.

• Push the limits of your comfort zone.

• Help others, and be generous every day of the week.

• Do something awesome and fun. Life is for living, not existing.

Discover how Scott Power became an Ironman.

Energetic and outgoing, it's easy to assume that Scott Power, a senior brand strategist at Kaiser Permanente, has always led an active lifestyle. But in reality, it took inspiration from friends and family for him to get healthier and push his limits—all the way to the Ironman Triathlon.

Power admits [...]]]>

Energetic and outgoing, it's easy to assume that Scott Power, a senior brand strategist at Kaiser Permanente, has always led an active lifestyle. But in reality, it took inspiration from friends and family for him to get healthier and push his limits—all the way to the Ironman Triathlon.

Humble beginnings

Power admits that he didn't take his health seriously until his late 20s. Once he did, he met like-minded people who shared this positive outlook.

Some of those friends were marathon runners who were passionate about the sport. They explained to him that, with proper training and preparation, anyone could run a marathon.

With their encouragement, Power set out to accomplish his very first fitness goal—to complete the Chicago Marathon. He crossed that finish line in 2004, bringing home a medal and an appreciation for what people can accomplish through will, dedication, and a positive frame of mind.

Seeing is believing

With the Chicago Marathon behind him, Power moved to Los Angeles. There he began volunteering at local running events. Through these circles, including friends of his wife, he learned about the Ironman Triathlon.

One of the most grueling fitness challenges in the world, the Ironman is made up of three events: a 2.4-mile ocean swim; a 112-mile bike ride; and a 26.2-mile run. It's an awe-inspiring feat of endurance that most would never consider. But Power saw it differently.

"The people who crossed the finish line looked just like me," he says, remembering the competition he watched on television. "They weren't textbook examples of fitness. They came in all shapes and sizes.

"That humanized it for me," Power adds. "I thought to myself, 'I think I can do this.'"

Training for the Ironman

Once he made the commitment, Power learned all he could about preparing for the Ironman. He set his sights on the Ironman Coeur d'Alene in Idaho and began his training six months prior to the event.

"Over 26 weeks, I estimate I swam, biked, and ran more than 250 hours," Power says. "The training is an epic adventure in itself."

Beyond the rigorous mix of running, cycling, and swimming, a healthy diet helped Power maintain energy and build up his endurance. "The quality of the fuel you put in your body makes a difference," he advises.

Power also managed his energy by eating small meals throughout the day, grazing on fruit, nuts, and other healthy snacks at his desk. "Your energy is like a campfire. You add fuel while it's still burning. You don't want to wait until your body is tired to add fuel."

Another key part of training that people often overlook, Power shares, is rest.

"Rest is vital to avoiding burnout and injury," he says. "You have to give your body a chance to recover and get ready for the next test. Sometimes the best thing for your body is to take a day off—and that doesn't mean you stay up all night partying."

The race

An important tip that Power learned from his research and from his friends is to show up on race day in a good mood and injury free. That's exactly how he arrived early in the morning on June 22, 2008.

Throughout the triathlon Power held on to one clear vision: to cross the finish line and drape the Ironman medal around his father's neck. Fourteen hours and 39 minutes later, that's just what he did.

Visit Scott Power's blog for more on his Ironman Coeur d'Alene experience.

We've all been there. You start an exercise program with enthusiasm to spare. Then, a week, a month, or six months later, the spark is gone.

It's not uncommon for people to lose their motivation to exercise. But don't give up. There are ways to get back on the court, in [...]]]> We've all been there. You start an exercise program with enthusiasm to spare. Then, a week, a month, or six months later, the spark is gone.

It's not uncommon for people to lose their motivation to exercise. But don't give up. There are ways to get back on the court, in the gym, or on the bike path, and keep going.

Here are a few simple tips to try:

Make a long-term commitment
Setting goals, making exercise part of your routine, and mixing things up may sound like common sense, but they work! We have ideas on how to stay with your exercise program.

Keep yourself motivated
Think about that time your friend told you that you looked great since you started exercising, or all the interesting people you see during your runs. There are many things you can remind yourself of to keep your motivation level up.

Track your progress
You'll be surprised at how good you'll feel simply keeping a diary of your exercise accomplishments. Find out more smart tips.

Make the most of a setback
Don't get discouraged if you fall off the exercise wagon. Try rethinking your goals and activities, and start again. And ramp up gradually, especially if you haven’t exercised for a while.

Keep it interesting
Cross-training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that creeps in after months of the same exercise routines. Learn more about cross-training.

Lift weights
Want more variety? Try lifting weights! You'll be surprised at who researchers say should be pumping iron.

Curb your competitiveness
A little competitiveness can be healthy; a lot is not. Putting pressure on yourself to win can increase psychological stress and decrease your motivation. Focus on the activity, not on the outcome. Remember, you'll get the most out of exercise when you enjoy it.

Happy, healthy New Year!

Now is a great time to begin taking steps toward better health and wellness. As you gear up for the year ahead, try these three tips to get motivated for exercise.