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.
Staying Healthy While on Vacation
As we enter into the last few weeks before kids head back to school, or you’re simply just enjoying the sun and fun that the summer months bring, I wanted to stop in to share a few healthy tips to keep in mind.
As we enter into the last few weeks before kids head back to school, or you’re simply just enjoying the sun and fun that the summer months bring, I wanted to stop in to share a few healthy tips to keep in mind.
Some folks attempt to go on major diets before a vacation to lose weight, in hopes of making up for what may happen during the vacation. That is something I suggest NOT doing. For one, I’m not a fan of diets…. By “diet”, I mean short-term, restrictive, ways of eating that are sometimes so limiting and unlike your normal routine, that you revert back to old habits as soon as the “diet” ends! I’m more interested in creating and maintaining an overall healthy relationship with food, in which you enjoy the foods you love, while still being mindful of what works best for the proper functioning of your body, specifically.
I would like to share a few ways you can maintain your healthy lifestyle goals while on vacation:
Maintain good eating habits. Don’t forget to put fruits and vegetables on your vacation plate. Also, look to eat lean proteins. If you travel internationally, commit to trying some of the healthy fruits and veggies local to the areas you visit! We all know that feeling when you overindulge in food that is too heavy, too rich, and just too much…. you run the risk of missing out on precious vacation activities, because you’re stuck in the restroom! Ugh!
Choose smart snacks. Keep some “healthy” snacks handy for those times when you’re out and about enjoying yourself. Think protein bars, nuts, or light trail mix options. They just may help you resist the urge to grab something that contains too much sugar or too much fat. Now, I don’t recommend all “healthy” snacks for every day of vacation, you’ve got to have a bit of fun trying some new treats! Yay!
Stay hydrated. Keep a bottle of water with you as you go throughout your vacation days. Getting enough water is so important and is a must if you’re traveling to an area with bright, sunny days and high temperatures. Add in some physical activity, and that need for hydration will increase even more. The water will also help you feel full, which can help slow down your eating. Stop, drop, & chug!
Keep moving. Most hotels have adequate fitness centers to meet your needs. And, I actually love getting to work out in a new environment when we travel. Just think, a 30-minute workout is just 2% of your day. There’s still plenty of time to enjoy the rest of your day. Honestly, you can incorporate exercise into your vacation in many different ways: snorkeling, hiking, rock-climbing…. You can even count sight-seeing and window-shopping, if you pick up your pace and don’t stop too long! Ha!
