comit to be fit

 

by Jenny Gaal, Fitness Director

Ever noticed that when you take a break from exercise longer than a few days it’s tougher to get back on track?  With exercise, keeping up the momentum is key.

  1. Don’t think of your fitness classes as optional.
  2. Be preparedIt takes a lot of energy to get started, but much less energy to continue something you’ve already begun.  Pull out your workout clothes the night before, be accountable for time, and arrange your schedule…
  3. Prepare your body too.  Staying well hydrated during the day, eating regular healthy meals and getting sufficient sleep all assists in keeping your body in the best state for exercise.  Keeping energy high by treating your body right, will make it easier to get to your sessions and assist your performance.
  4. Remind yourself regularly of your achievements.  If you stay committed you can look forward to even more results.
  5. Set an Agenda.  Setting very short term goals can coax you into attending each session.
  6. Get an Accountable Partner.   Enrolling with a friend can assist with your commitment.
  7. What if I just don’t feel like it? Every now and then everyone feels sluggish and tired.  Showing up is the hardest part, once you are moving you’ll find you’ll feel much more energized.  If you don’t start to feel energized, then a light session is better than nothing at all!
  8. Reward yourself.  Set yourself attendance goals and promise yourself rewards for achieving them (food rewards are counterproductive).

 

summer hydration 2

by Jenny Gaal, Fitness Director

It is HOT outside!  Temperatures are definitely on the rise.  Now is the time to remind ourselves of the importance of proper hydration and dehydration warning signs.   Fun & Fitness is a great place to fit in some exercise indoors during the summer to escape the heat!  Check out our Adults and Kids fitness schedule today!

Heat Exhaustion Symptoms

  • General fatigue,
  • dizziness,
  • nausea,
  • an increase in body temperature,
  • weakness, and
  • Muscle cramps are the most common.

Summer Hydration Tips

One of the most important things you can do is to stay hydrated. If you’re an evening exerciser, make sure to drink fluid, especially water, throughout the day, not just during your workout. If you’re a morning person, drinking enough the night before is critical. Limit alcoholic beverages, which may contribute to dehydration. Eat colorful and water rich foods to add a boost of hydration. It is recommended to drink:

  • 16 – 20 ounces of water two hours before moderate-intensity summer exercise,
  • 8 -12 ounces 10 – 15 minutes before going out in the heat, and
  • 3 – 8 ounces every 15 – 20 minutes during activity when active for less than 60 minutes,
  • 3 – 8 ounces of a sports beverage every 15 – 20 minutes when exercising greater than 60 minutes.

How do you know if you’re getting enough fluid? Urine should be the color of lemonade or lighter. You might also weigh yourself before and after a workout to see how much fluid you lose. For every pound lighter you are after exercise, you’ve lost approximately 20 – 24 ounces of fluid and this is weight that needs to be replaced.

While hydration is the top concern, there are other steps you can take to prevent heat-related illness.

summer hydration1

More Summer Hydration Tips

  • Avoid exercising in the heat, or at least avoid being outside during the hottest times of day.
  • Start slower, pace yourself, stay hydrated, and be aware of changes in energy.
  • Indoor exercise can also be a great change in routine for outdoor enthusiasts.
  • Wear lightweight, breathable clothing in light colors. Sweat-wicking fabrics will be the most comfortable.
  • Hats and helmets trap heat, so if you’re wearing one, take it off during rest breaks to allow heat to escape. Choose helmets and hats with vents, or choose a visor vs. a hat to allow heat to escape. During prolonged exercise, think about wearing a wet towel or bandanna on your neck or head.

 

Mid-summer-diet

by Jenny Gaal, Fitness Director

  1. Drink plenty of water and stay hydrated. It is HOT outside- drink water! Water cleanses the body and allows your body to function more efficiently. Make sure you are drinking about 16 ounces every 30 minutes, before, during, and after exercise. Some sports drinks such as PowerAid and GatorAid have special ingredients that help replenish fluids to prevent dehydration.
    2. Get outdoors. Our country is beautiful and exploring the great outdoors can be a helpful distraction to the chore of exercising.  Summer vacations or staycations are a great time to make a list of outdoor activities that you want to participate in…. don’t forget to schedule them!
  2. Establish your support network. When trying to get into shape, it is important to have family and friends who actively support you. Make sure the people in your life respect your goals and support your program by not tempting you wrong foods, or try to pull you away from your exercise routine. Explain to them how important this is to you and that you need their encouragement.
    4. Follow a Training Program and Keep Records for accountability. If you really serious about your goals, it helps to establish and commit to a training plan. A program will keep you focused and allow you to set short term goals. Tracking your progress will also allow you to assess what’s working and what’s not. Overwhelmed? Fun & Fitness Gym has many programs to help stay committed.
    5. Eat small meals frequently. Eat more frequently but in smaller portions. The more often you eat, the higher your metabolic rate. A higher metabolism burns more calories a day. Eat 5-6 smaller meals a day to ensure adequate nutrients to build muscle and burn fat.
    6. Get creative. Too busy for fitness? Change your social and eating habits to promote healthy lifestyle changes. Instead of eating a heavy lunch, pack a lunch and go for a walk. You can sip on a protein drink or snack on fruit while enjoying a nice brisk walk to break up your stressful work day. You will feel refreshed and more invigorated for your afternoon tasks.
    7. Be patient. If you took the winter off, don’t expect to reach your fitness goals in a week or two. It’s more important that you enjoy the summer while appreciating the efforts that you’re making. Focus on what you want to accomplish daily in your physical activity and the results will follow. Getting fit takes time and with commitment, you will reach your goals.
    8. Just Breathe. When exercising, there is a proper way to breath that will allow adequate amounts of oxygen into the system and providing better endurance. For example, marathon runners will tell you that they use a rhythm when running that allows them to run longer and healthier than normal breathing.  Oxygen does a body good!  Namaste.
    9. Love yourself. Accept the fact that we are all built differently. Always love yourself for who you are inside. As long as you are eating right, exercising, and doing your very best, you will be healthy and happy. Do the best you can and appreciate the inside beauty first.
    10. Remember to Have Fun. Keep in mind that the summer is supposed to create some of the best memories of the year. So relax and enjoy your activity and let’s get healthy one tip at a time!