Good morning! Recently I returned from a short vacay. Like you my plans were to exercise, eat well and enjoy a little R & R. However I didn't exercise as much as I planned or eat as well (nutritionally) either. The rest venue was spot on! Was it bad that I fell off the wagon? Not really. By exercising less intensely and often, I gave my body a rest. By enjoying a few of the foods I typically stay clear of gave me a little pleasure as well as reminding me it wasn't really worth it. The R & R revitalized my mind and body and I came back ready to hit the ground running.
So there you go- my thoughts are that when you head out for your well deserved vacation enjoy yourself!
Face Down Your Fitness Fears--
Whether you are walking into the gym for the first time, participating in a group fitness class, or competing in a 5k, you will more than likely feel scared. You are not alone. I know exactly how you feel! In June of this year, I came face to face with my own fitness fears while participating in a 100-mile cycling event. If you feel the least bit of fear, I encourage you to consider the following guidelines to help you combat your fears:
- Allow yourself to be a beginner.
a. Although I have ridden many miles, this was my first 100 mile ride, and I was going solo. None of my cohorts were participating in the event. On that day, not only was I alone, I was a beginner getting ready to challenge myself.
- Ask for help.
a. Don’t be afraid to ask for help or guidance. On my adventure, there were a couple of cyclists who allowed me to draft them. This saved 35% of my energy for which I was very thankful!
- Acknowledge your fear.
a. Regardless of your fear, own it and deal with it. My fears are the hills. I stared them down and planned my attack. The hardest part is getting up the hill, and as they say, “It’s all downhill from here!”
- Allow yourself to fail.
a. It’s alright to fail, but most importantly to learn and acknowledge why you failed. I believe I failed when it came to battling the hills, especially one in particular. I stared it down, planned my strategy, and I still had to walk part of the way. Did I fail completely? Not necessarily, because failing would have been to give up and not try.
- Become your own best friend.
* You can depend on you, you have your own best interests at heart, and only you know how badly you want to reach your goal. Becoming your own best friend should be nurtured and allowed to grow.
Regardless of your fitness fears, consider the strategies mentioned and do your best to face them down! Ten to one you will come out a winner, even if you struggle a little bit to get there!
Exercise isn’t always a grueling task, but rather a fun time shared with family and friends. A few precautions should be taken before you step out to take part in activities, such as golf,
badminton, horse shoes, walks, biking or swimming to name a few. The proper application of sunscreen and the intake of fluids while you are enjoying the out of doors will help keep you
comfortable during and after your summer fun event. Wearing the proper shoes and apparel are important as well. Lightweight and light-colored clothing may aid in keeping you cool. Many
clothing manufacturers sell clothing made with breathable material which may help you stay cool too! Get outside, stay cool and protected, and have a great summer!
Sunscreen: Guidelines for Correct Sunscreen Application during Summer Season:
o Pre-apply sunscreen at least 20 minutes before sun exposure
so it has time to absorb into your skin.
o Re-apply every 80 minutes and after swimming or sweating
o Layer properly if you are going to be wearing insect repellent or makeup. Apply sunscreen first so it’s directly on the skin.
o Be generous. About 1 oz of sunscreen (a palmful) should be used to cover the arms, legs, neck and face of the average adult.
o U nderstanding labels will protect your skin. Products labeled “waterproof” may provide protection for 80 minutes even when swimming or sweating. “Water resistant” products may provide
protection for only 40 minutes. Use products with a minimum of SPF 15.
o Don’t use old sunscreen. Check the expiration dates on your sunscreen.
o Apply sunscreen under clothes. A t-shirt worn when swimming provides only an SPF 4 protection rating.
Hydration: Guidelines for Hydrating during Summer Conditions:
o Drink 17 ounces of water 2 hours before your exercise and playtime.
o During exertion, drink about 7 ounces of water every 15-20 minutes, aiming to match fluid intake to sweat loss.
o After exertion, drink 1 liter per 2.24 lb of body weight lost during exercise and playtime.
o Electrolyte drinks will aid in avoiding dehydration. Follow manufacturer’s directions.
o Sodium replacement is only necessary if your activity was more than 60 minutes or you have a sodium deficiency.
As I blog the temp is 106! In the summer we should exercise with caution and planning. Did you know that for every degree the body's internal temp rises the heart beats approximatley 10 bpm faster? The added thermal load of the warm sun increases the stress on the heart, escpecially during exercise. The heart also works to provide blood and oxygen to the exercising muscles,shunt blood to the skin so it can be cooled by the evaporated sweat. All this can also increase the stress on the heart during the heat of the summer. Here are some tips so that your summer workouts are enjoyable and safe.
* Exercise in the morning or evening when it is cooler.
* Monitor your heart rate and stay within a safe range.
*If the temp is above 80 degrees F and the humidity above 80% it is a good idea to postpone your outside activity untill things cool down.
* If your exercise session will be longer than 30 minutes, hydration maintenance is also important. 8-12 oz. oz. of water 20-30 minutes prior to exercise plus 6-10 oz. every 30 minutes - this will help prevent dehydration. For most of us water is acceptable for fluid replacement. Unless your session exceeds an hour and your fluid and electrolyte loss is extensive and chronic, sports drinks add unnecessary calories and sodium
* Dress for the activity and the temps. Clothing that prevents sweat evaporation will interfere with your bodies ability to cool itself and may risk raising your body temp to a dangerously high level. Loose fitting cotton or Dri-Fit clothing is ideal, a wide brimmed hat is also a good idea.
Bottom line is to dress for the occasion, stay hydrated, be heart smart and reap the benefits of regular exercise all year round.
Recently I was contacted by a lady interested in hiring a personal trainer and I was impressed by her methods of hiring a trainer. For the sake of anonymity let's call her Kathy. Kathy went to her local gym and picked up brochures for all the trainers on staff. She had telephone interviews with each of trainer and from there culled her list to the ones she thought might be a good fit to help her reach specified fitness goals. Kathy then held face to face interviews with those who passed the phone interview. It was obvious she had done her research because to the onsight session she had compiled a list of questions.
A few of the questions were:
*How can I tell the difference between injury and soreness?
*How much and how often should I exercise on days I am not with you?
*Are you CPR and AED certified?
*May I see your certification credentials?
*Are you clients successful in reaching their goals?
Kathy's protocol to take owenership of her fitness and personal training commitment impressed me and I was honored to be selected as her Personal Trainer of choice.
Let the training begin!!! Don't you bet Kathy will reach her fitness goals? I do!!
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. :)