balance, fitness, health, movement, running, tips

It’s Gettin’ Hot!

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Woof. I hate running in the heat, I am the weirdo who runs outside all through the winter, through rain, sleet, wind and freezing cold, but transitions to the treadmill in the summer when the rest of the running folk flock outdoors. Maybe it’s because I’ve lived in a cooler climate most of my life, and while I love a good sunny, hot day on a boat, bbq or lazy day in the sun, it’s not my favorite weather to work out in.

I do my best to avoid running in the heat by getting up early or doing indoor classes or treadmill workouts but when training for a race, longer outdoor runs are unavoidable. I want to be able to enjoy the summer, getting lots of vitamin D and outdoor training.

Here are some ways to make running in the heat more bearable, or even almost enjoyable.

How to stay cool in the heat!

1. Clothing matters ~ Make sure to choose loose fitting and lightly colored clothing when exercising outdoors, avoid dark colors. Special tech clothing meant to wick away moisture is even better. Hats or visors are great for keeping heat off your head and sunshine off your face which can help keep you cooler and not squinting through your workout.
2. Protect your skin ~ No one enjoys a sunburn, even worse, one in the shape of a sports bra or t-shirt. I have a permanent sports watch tan line year round that I rock proudly! Make sure to apply sunscreen at least SPF 30 or higher before heading out for a run. Don’t forget ears, face and the back of your neck.
3. Early or later is better ~ If you can, plan your workouts earlier in the day before it gets really hot, or late evening when there is more shade and it has begun to cool off. Avoid midday or early afternoon runs when the sun is at it’s hottest. Try running in the shade as much as you can.
4. Stay hydrated ~ Make sure you are drinking plenty of water all day, and especially during your exercise, never go out in the heat without your water bottle regardless of how long your workout is. I always wear my camelback with chilled water whether I’m going for a 3 mile run, doing a stair workout or knocking out a 10 miler.
5. Plan ahead ~ Map out your run ahead of time with a planner like mapmyrun.com to make sure you’ll have places to stop for extra water. You can also choose a shadier route to stay out of the sun.
6. Slow down ~ When it’s very hot outside, you will want to slow down your pace or take breaks during your workout to make sure you don’t get overheated, it’s ok pace yourself to make sure you feel good throughout your workout.
7. Replace electrolytes ~ For intense outdoor activity, you will definitely be sweating. Make sure after your exercise you replace the electrolytes you lost, Nuun tablets are a great option after and during exercise, just stay away from high calorie bars or things high in sugar.
8. Listen to your body ~ Most importantly, if you feel too hot, dizzy or lightheaded at any point, stop, get out of the sun immediately and sip some water slowly until you feel able to resume activity.

Have fun out there folks, good luck staying cool! Let me know if you have any tips or things that work really well for you!

 

 

balance, chocolate, easy, fitness, health, movement, tips, travel

Staying on track during travel

It’s inevitable, whether it’s during the holidays or just for a special occasion, we all find ourselves making our way through the long security line and shuffling to the gate to dash off to some exciting destination. As fun as travel can be, sometimes the options at the airport are not always the healthiest when you’re trying to stay on track.

I have done a lot more traveling in the last few years, and coincidentally, my health has become an even greater priority as well, so how do you make healthy choices when you’re on the go? Here are some ways I manage to make sure I feel great and don’t have to sacrifice healthy choices during travel.

 

  1. Plan ahead! Since I always keep healthy food in the house, it’s not a big leap for me to grab smart choices when I’m leaving the house. If I have a lot of time I will bake some protein muffins ahead of time or make some nut and seed bars. If I am short on time, I make sure to grab a couple pieces of fruit that travel well like apples and bananas, and make my own trail mix. The possibilities here are endless, you can throw together any combination of nuts, seeds, dried fruit and even some dark chocolate chips if you need a it of sweetness. Some great store bought bars I love are KIND bars and RX bars, both have no artificial ingredients and are high in protein and healthy fat without added sugar. Having healthier options in your bag will make it so much easier to walk right past that cinnamon in the food court or avoid unhealthy snacks on the plane.
  2. Hydrate! So often we mistake thirst for hunger, and this can happen even more when we’re traveling and scattered. I always pack a large water bottle in my carry-on luggage and fill it half full on the way to the airport. I finish the water before we get to the airport so I start my trip hydrated and then fill up the water bottle as soon as we get through security. You can carry this onto the plane and this way you’re in control of your hydration, not waiting for the flight attendants to bring you a tiny cup of water : ) Avoid drinking alcohol on the flight which will only contribute to dehydration which leaves your skin feeling icky and can cause you to overeat. Feel free to grab a free bevvie on the plane, just stay away from juices and soda, stick to sparkling water, coffee or tea.
  3. Move, move and move some more. Sitting on long flights can leave you feeling sore and sleepy and can zap your daily move goals. I always get to the airport early enough that I can get through security and do a few laps through the terminal before getting on the plane. Since I know I will be sitting for a few hours, I like to get any movement I can in before boarding. Also, when my flight isn’t super early, if I know I’m going to be sitting during a long fight, I set my alarm, drag my booty out of bed and squeeze in a quick run before a flight. Knowing I got my workout in before travel makes me feel more balanced, less stressed and happy knowing I didn’t have to compromise my fitness goals on a travel day. If you’re on an especially long flight, try to get up eat least once an hour to stretch your legs and move a little bit.
  4. Know your stuff – if you absolutely can’t bring your own snacks and have to eat airport food, do your research. Don’t get lazy or call it vacation calories, be smart about your choices. Read the menu, look for things that are at least half vegetables, and skip the added bread or chips that come on the side. Don’t be afraid to ask for things modified, restaurants are often very willing to be accommodating if you check. Make sure to watch portion sizes as well, often the size that you get is more than one serving, so try wrapping up half right away for later and eating half right away. This can also be super helpful after a long flight when you land and feel ravenous and keep you from grabbing something else unhealthy before you get to your destination.

 

Happy travels – DM me with the ways you stay on track while traveling!

balance, fitness, movement, tips, workouts

Get Movin’

So many of us have jobs that require us to sit all day, whether it’s at our desk, in the car to commute, or for myself, sitting in class. While I have an active job that keeps me on my feet, moving and lifting weights and I make getting a workout in daily a priority, I am still stuck in class for upwards of 6 hours on some days. For me, the answer to this problem when I’m in class is to use a standing desk, to at least get me off my feet even if I can’t be moving.

We have continuously started to see how unhealthy sitting all day is, and in some studies, even an hour of moderate intensity activity is not enough to counter the negative effects of sitting all day.

What does that all mean? Are we just doomed? NO way! Here are some ways you can stay more active throughout the day and avoid sitting.

1. Walk the dog 
       Not only will your pet be healthier and happier, but you will get some extra steps in and burn a few extra calories. If you don’t have a dog, you can always volunteer to walk your friends pet.
2. Park farther away 
       If you are out running errands, that can add up to a lot of time in the car, sitting. If you are able to park farther away, or between two errands and walk between them, you can get plenty of extra steps in the process.
3. Consider a fitness tracker 
       There are a variety of fitness trackers out there that can be a great tool to help you really get a better idea of how active you are throughout the day. Most are customizable, allow you to connect with friends and even challenge each other to see who can get the most steps in a day or week.
4. Take the stairs 
      When you can, try to take the stairs instead of escalators or elevators. You will not only get some extra stairs but get a better workout by taking the hike.
5. Get off the bus 
       Try catching the bus at a bus stop just a bit farther away or getting off one step early on your way home. This small adjustment can add a few hundred steps more to your daily total and probably won’t take you that much longer to get home.
6. Break it up 
       Instead of trying to get all your steps at once, try going for a short walk in the morning, around lunch time and after work. Better yet, set a reminder each hour, or get a tracker that reminds you to move every hour, If you get 500 steps every hour you’re at work thats an extra 4,000 steps in your day!
7. Dance it out       
       When all else fails, put on some fun music and dance it out! You can close the blinds and no one has to see you but you’ll feel happier and get some extra steps in at the end of the day!  I love putting on music when I’m cooking and more often than not, the beat will get to me and I end up doing some bouncing around in the kitchen before dinner.

Happy Moving out there folks! Let me know what you do to stay active throughout the day!