Did you know the body can loose more than 1 qt of water a day? Please keep these hydration tips in mind all year round but particularly in the summer months.
*Drink 17-20 oz of water 2-3 hours before your workout.
*Drink 8 oz of fluid 20-30 min prior to exercising or during your warm-up.
*Drink 7-10 oz of fluid every 10-20 minutes during exercise.
*Drink 8 oz of fluid with 30 minutes after exercise.
*Drink 16-24 oz of fluid for every pound of body wt lost after exercise.
Remember by the time you feel thirsty you have begun to dehydrate. Stay hydrated and enjoy your workout!!!
Senario: (1) You used to work out but life has gotten in the way and you haven't seen the inside of a gym in a very long time. (2) You work out on a regular basis and are looking for something to take your fitness up a notch.
You see an advertisement, flier or a collegue mentions a local fitness boot camp is getting ready to start. Your interest is peaked but you just don't know if you can do it. Questions like 'can I do it' come to mind.
My opinon is; of course you can! A well rounded boot camp program will address all levels of fitness in one environment. From the novice to the advanced everyone will move towards reaching their personal fitness goals
Looking for a local boot camp? A few suggestions are listed below:
1. Make sure the instructors hold current fitness certifications
2. What is the instructor to recruit ratio?
3. Ask to be put in contact with previous recruits. This will give you a good idea if the atmosphere is right for you. Caution: If this request is not met I suggest you decline joining this group.
4. What is the training modality?
5. What is expected of YOU, the recruit? Are you willing to commit both physically and mentally?
These are just a few ideas and suggestions that will aid you finding the camp that is a good fit for you.
Hopefully you will find a boot camp that is a good fit for you. It is an amazing environment both physically and mentally. HOOAH!
What are your weekend plans? Most of the time it seems we have chores that need doing. Summer is here which means yard work, car washing etc. Keep in mind we are able to do our chores more efficiently and with less wear and tear on our bodies if we work out on a regular basis. We may even be up for a bike ride, game of tennis or golf when our work is done. :) Enjoy your summer!!
Will you workout this weekend? As I sit drinking my tea my thoughts wandered to you. Will you take the weekend off, participate in an organized fitness event or do your own thing?
Remember 3 workouts a week is the baseline for maintaining your present fitness level. Do your goals insist you do more? :)
I would be interested in your response. Give me a shout! You can find me on Face Book and Twitter - Balance Personal Training, Urban Boot Camp or Debbie Kulmer. My website has a contact app too.
Have a great weekend and reach for your goals!! YOU are in control of your destiny. :)
What motivates you to work towards your health and fitness goals? Body compmeasurements? A social event? Good health? A sporting event? Mind body connections will empower you to reach your goals. A motivating quote for me is by Lance Armstrong.
Pain is temporary. Quitting lasts forever. – Lance Armstrong
Stroke is the fourth-leading killer of Alabamians, claiming nearly 3,000 lives in our state each year. Every 40 seconds someone has a stroke. It is the number one cause of permanent disability in Alabama. May is National Stroke Month; a perfect time to share the facts about this terrible disorder.
Almost half of Americans can’t even name one stroke warning sign. May is National Stroke Month so let’s get back to the basics on what a stroke is, prevention and what to do if you notice signs of a stroke.
Stroke is highly preventable. Here are some things you may do to reduce your risk:
- Eat a balanced, portion controlled diet emphasizing a variety of fruits, vegetables, grains, low-fat or non-fat dairy products, fish, legumes and sources of protein low in saturated fat
- Get physically active at least 30 minutes per day, most days of the week
- Manage your blood pressure
- Manage diabetes
- Maintain a healthy weight
- Don’t smoke – if you smoke, stop
- Schedule regular visits with your doctor
If healthy eating and physical activity is not enough to reduce your risk, ask your doctor about appropriate medication to help reduce your risk and take it as prescribed.
Stroke is a medical emergency! Know the warning signs and call 9-1-1 immediately if you experience someone having a stroke and say, “I think this is a stroke.”
Acting fast in a stroke emergency may help to reduce the devastating effects of a stroke.
The warning signs are:
- Sudden numbness or weakness of face, arm or leg, especially on one side of the body
- Sudden confusion, trouble speaking or understanding
- Sudden trouble seeing in one or both eyes
- Sudden trouble walking, dizziness, loss of balance or coordination
- Sudden, severe headache with no known cause
The Health Strategies Staff of the AHA Great Rivers Affiliate developed a free, online stroke awareness toolkit to help companies, hospitals, churches, civic and community groups launch internal stroke awareness campaigns during American Stroke Month and throughout the year. Click Stroke Awareness Toolkit to view the free tools and resources. If you are interested in receiving stroke awareness resources, register via the online registration form and you will receive a confirmation email containing a link to access the resources.
Take control of your heart health in order to lead a stronger, longer and healthier life. For more information on stroke visit the American Heart Association at PowerToEndStroke.org.
Cross-training in sports and fitness refers to the combining of exercises to work various parts of the body. Often one particular activity works certain muscle groups, but not others; cross-training aims to eliminate this.
For example a weekly cross-training plan would include a different workout for each of your 5 days of exercise. When you plan your workouts think about changing at least one component. For example: Time, distance, reps, sets, activity, weight load etc.
Cross-training helps to stave off boredom and encourages you to continue working out, the variety-themed programming aids muscles to adapt more quickly to new activies, and you may reduce your risk of injury by not over-using the same muscles repeatedly.
One big advantage of cross-trainng is it may enhance weight-loss efforts. :)
The benefits of kettlebells appeal to people of all fitness levels, ages and genders. Functional fitness training which is also known as movement-based training is what kettlebells offer you. Most commercial gyms do not have kettlebells. However small boutique gyms and independent trainers offer group classes and individual instruction. The best and safest way to start using kettlebells is to find a trainer or instructor with certified training hours in this venue. Balance Personal Training has RKC training hours and offers both individual and group/class sessions.
What will kettlebell training offer you?
- Full-body conditioning. “The body learns to work as one synergistic unit linked strongly together,” he says.
- Big results by spending less time in the gym. “Because kettlebell training involves multiple muscle groups and energy systems at once.”
- Increased resistance to injury
- The ability to work aerobically and anaroebically simultaneously.
- Improved mobility and range of motion
- Increased strength without increase of mass. Kettlebell exercisers are lean and toned, not bulky—a benefit that appeals to women and men alike.
- Enhanced performance in athletics and everyday functioning
- Major calorie burning (In a recent study conducted by the highly respected American Council on Exercise participants burned approximately 20 calories per minute--that's 1,200 calories per hour.)