Fitting In Fitness (As Temperatures Rise)
How can we avoid letting summer heat derail our health and fitness goals? Let me share a few practical tips with you!
Baby, it’s hot outside! And I mean hotttttttt! Summer is in full effect throughout the country. If they haven’t already, it is pretty much a guarantee that your temperatures are going to rise in the next few months. What can we do to avoid letting these changes derail our health and fitness goals? Well, I’m glad you asked… read on down as I share some practical tips.
While I am not a fan of rising temps, I can say that I enjoy the other aspects of life that come along with the summer months. Things like freedom from taking the kids to and from school every day (even though my son opted in to summer school this year for credit advancement)! While I am super proud of him for being proactive and taking charge of his credits, this is definitely a new addition to my summer break, ha! But summer also allows for travel (day trips and even overnight stays), lighter meals that do not require the oven being used, and just the freedom to get outside and enjoy nature.
For me personally, it also frees up time for me to find ways and locations to take my workouts outdoors. This is when I have to get strategic and sometimes creative to beat the heat here in Southern California, so that I am able to stay on track with my goals
Ways to beat the heat on your health and wellness journey:
Wake up with the roosters! Well, not quite literally… at least not in my neighborhood. In other words, get up earlier in the morning to get your day started. Even though the sun may already be rising, most times the temperature is much more accommodating then, than later in the day. Do your best to avoid exercising outdoors in the early afternoon. It’s usually hottest between noon and 3pm.
Stop, drop, and chug! That’s another way of saying, “drink your water”. Whether you’re working inside or out, stay hydrated. Drink water before, during and after physical activity, even if you don’t feel thirsty. We sweat more (lose fluids) with increasing temperatures and especially humidity, not to mention an increase in physical activity. Drinking water during exercise is necessary to replace the fluid lost through sweating. The amount of fluid needed would be based on your body and levels of activity.
CYA (Cover your *assets)! Wear lightweight, light-colored, loose-fitting clothing. There’s nothing comfortable about oversized clothing drenched in sweat sometimes causing chafing, irritation, and the possibility of overheating. Now, I know that some folks like wearing an extra layer to actually encourage more sweat for themselves, but please do so safely and mindfully! In general, opt for moisture-wicking fabrics that dry quickly and push sweat to the outer layer away from your skin. Remember to also protect yourself from the sun with sunglasses, a hat or visor and sunscreen. You can always find a sunscreen that’s right for you and your level of activity, be sure to look for sweat-resistant options.
Go back inside! If it is just plain too hot or humidity levels are too high, do not hesitate to find an indoor location where you can be active, like a shopping mall, gym, community recreation center, or even in your own home.
Last, but not least, LISTEN UP!
Listen to your body and listen to your healthcare professional (if you haven’t already done so).
Take your time and pace yourself during your outdoor workouts. You may not be able to exercise as long, or at your usual level of intensity, until your body has time to adjust to the changes in temperatures and humidity.
And of course, remember to check with your healthcare professional before starting any exercise routine or deciding to move your workouts outside. If you have preexisting medical issues or concerns or take certain medications, your body’s response to heat may be exacerbated (made worse). Please take this all into consideration when exercising outdoors.
Creating a Positive and Productive Morning Routine
The power of a positive and productive morning has the ability to set the tone for your entire day.
The power of a positive and productive morning has the ability to set the tone for your entire day.
When we get our morning off to the right start, we are poised for our own personal success, whatever that success may look like for each of us. Creating a proper morning routine is a great way to jumpstart us into thinking more intentionally about today and tomorrow. I know what you may be thinking… “I’m just not a morning person, I don’t really catch my stride until around 11:00am”! Ha! Believe me, I get that.
For the majority of my adult life, I have considered myself a night owl. After having kids, I found it easier to stay up late after they had been tightly tucked in. That was when I felt that I could best wind-down and take some time for myself. However, consistently staying up until midnight or 1:00am can lead to sluggish mornings. Then, those mornings turn into an afternoon slump, and an evening in which you can barely keep your eyes open. Finally, the late night process begins all over again… it’s a vicious cycle (I speak from experience)! I was never really able to catch up and get on track. I’m much better now, but not perfect. Occasionally, I still enjoy my late nights, but I truly understand the benefits of getting rest and waking up a bit earlier. Those same tasks and “me-time” that I craved late at night can be accomplished during the early morning, before the rest of the house wakes up.
With that being said, I thought I would share a few tips with you to help you with tomorrow morning’s wake-up routine. Admittedly, it is not an easy transition if it is new for you, but it will be well worth it. You will almost feel as though you’ve gained additional energy and hours into your day. These tips are in no particular order, just consider adding them one-by-one into your morning routine. I’d love to hear feedback on how they work for you.
Set an alarm to wake up before everyone else
Read something inspirational, such as a devotional or a personal development book
Pray, meditate, or practice a breathing activity
Turn on some music and dance
Sit quietly with no distractions
Make your bed
Complete a workout
Take an invigorating shower
Drink a glass of water
Open your curtains or blinds to let the light in
Recite a morning affirmation
Prep your outfit the night before
Write in your journal
Enjoy a cup of hot tea or coffee
Wake up your body with morning stretches
Review your to-do list for the day
Eat a substantial breakfast
Set your intentions
Give thanks for another day
Get quality sleep the night before
These are just a few of the ways you can get yourself started on your new morning routine. Again, it will be important to begin the process with a good, restful night’s sleep. That sleep will encourage and assist you with waking up refreshed and ready to take on whatever the day may bring. As with any new idea, plan, or task, the key is simply to START! Remember, if it doesn’t challenge you, it doesn’t change you. And, don’t forget, I’d love to hear feedback on how these tips work for you and any other current morning activities you have that help set you up for a great day!