Keeping Your Cool in the Dog Days of Summer

Let's face it-summer is upon us everywhere and there' no where to hide. That once cool afternoon spring jog or bikeride has turned into a stifling, muggy expedition that causes every ounce of energy to be drained from your tortured body. What do you do you wonder? Do you hit the air conditioned gym where many outdoor enthusiasts find their safe haven from the summer heat? Do you become an early riser hitting the pavement or park for a 5 am workout? Relax in knowing that you're not alone in dreading the hot, humid weather as it puts a damper on your spring progress towards your goals. Here's some quick tips on how to continue 'ever onward' in your fitness quest:




Follow the Dress Code

Heading out in the summer in cotton t-shirts and baggy shorts are a surefire way to make your 5 mile run quickly turn into a dreaded, hot and sticky 2 mile run that leaves you feeling frustrated. Make sure that you update your wardrobe to include tanktops and running shorts with a wick-away or cool-dry material that will keep the sweat off your body. Given that we all sweat at different rates based on our body mass and body types, one of the best things you can do for yourself is dress appropriately for that summer sun.

HYDRATE All Day

It's critical not only to hydrate post-workout but also before and during if possible. Add a couple glasses of water to your morning coffee routine and you'll find that not only will it rev you up for your run, but if it's cold enough, it can also successfully cool your core body temperature. The cooler you are prior to your workout, the more successful you will be at beating the heat. If you're running, plan a route where you can hit up a park that has a water fountain. Bring a couple bucks with you to hit up a gas station mid run and grab a bottle of water or some gatorade to replace the electrolytes you'll be loosing. Don't forget to hydrate after the workout as well. If you're workout is longer than an hour, supplement with electrolytes to ensure that your body will retain all that liquid. For every hour of activity on average our bodies can loose up to 1 lb. Balance your water loss by hydrating with a minimum of 16-24 oz. of water plus electrolytes to keep your body running optimally. Happy drinking!

Build Up

To adapt yourself to the heat make sure you slowly build yourself up. Sometimes there is a need to cut back your distance or time of being in the sun by more than half at first and then gradually week by week add one more mile or another 15 minutes of being in the sun. Don't expect to be at your current mileage or workout time when the temperatures take a turn for the 90's when you were used to the 70's. Your body is requiring much more energy and effort to keep itself cool and tires much more easily. Track your progress over the weeks and get outside every day until the the 90 degree heat is a piece of cake. Adaptation takes practice and patience!

Stick to the Shade

If you ever noticed how extreme the temperature is next to blacktop then you know what I mean when i say without exagerattion that the temperature can jump by 10-15 degrees creating an unbearable run. Stick to the side streets, check out some local trails, jog through some scenic neighborhoods or do your park workout in the shade by the trees. Sometimes the sun is unavoidable but if you can dodge it for a workout why not?

REST DAYS

Incorporating rest days in your weeks is just as important as your training days. Remember-you will get stronger, faster and more adapted to your regimen during rest periods, not from training harder! So give yourself a break. Ensure that you are resting plenty after a long hard workout and you'll reap more dividends than a savvy shareholder in the end.

Vacations and Your Health-It's Like an Oxymoron

Mom, Dad, Lauren and Cory at a beachside dinner in Destin, FL


Summer. Ahh. We tend to think of sitting poolside with a good book, a cool drink, gorgeous weather, and of course-the summer vacays. Whether you're headed off to Hawaii to catch some surf, a cruise to The Keys or on a cross-country road trip to see your family (thanks to my family for coming to beautiful Kansas!), you're going to find yourself tasting far more delicious cuisine and exercising less. With too many fascinating places to eat, interesting local fair and refreshing cocktails, it is easy to see how after a week or two those new summer clothes aren't fitting the same as they were when you first purchased them. So what do you do when the very meaning of vacation usually equates to sitting back, relaxing and not concerning yourself with anything including the delicious crab stuffed mushrooms that you just ate as your appetizer? Here's some tips on how to keep your head in the game but still have the time of your life:

THINK PORTIONS

Because there are so many places you want to try think this thought: the less you eat, the more places you can add to your list! Stop thinking that you have to try everything on the menu and stick to the appetizer list when you know you'll be eating out several times a day. Also, stick to a salad size plate, not a dinner plate. You can still try something local and exciting but not in a portion that is going to expand your waistline. Stick to the 'fresher' items and avoid the fried, heavy appetizers that sometimes have more calories than a typical dinner serving.

TALK MORE

Sound crazy? It's not! Do you ever find yourself sitting down to a meal and not 'coming up for a breath of air'? Or when the food comes out to the table at a restaurant and the entire table is quiet as everyone sits and consumes whats in front of them forgetting about the small talk? Remind yourself to keep conversing. It's a surefire way to not only continue the conversation with less awkward silences but to also avoid overindulging.

SHARING IS CARING

Ever notice the size of the meal that typically makes its entrance in front of your face at any restaurant? I mean really have you sat and analyzed how all of that food could possibly fit into your stomach? It can't and shouldn't! If you have a partner or friend with you at dinner consider splitting. Not only will you be eating literally half the calories, but you won't feel guilty for leaving anything that you didn't want on your plate because your meal is now half the cost. This way, if you are deciding to order that entree, you still can have a split appetizer and maybe even a split dessert without staring at the enormous portions of food sitting in front of your screaming 'eat me'.


CONSIDER IT PAID FOR

My philosophy is this: the minute you begin eating your meal, you've already paid for it whether you eat one bite or all of it. Do yourself and your stomach a favor by pushing the plate away when you begin to feel full. Trust me on this one-the guilt from finishing it all will weigh far more heavy than the guilt of just leaving it on the table.

DRINK SMART

If you're going to have a couple of alcoholic drinks during the day or evening, make sure you track just exactly what you are consuming. Order fresh-meaning avoid drinks with sugary syrups or those that come in a pitcher all to your self. Mix club soda or tonic water with a favorite fruit flavored liquor. Rather than a whole glass of wine, try a wine spritzer. With the focus on 'drinking' healthy, some bartenders have become masters at concocting their own special healthy drinks so be sure to ask what they recommend. If you feel the need to indulge yourself with one of the pina coladas in an island coconut, have one, then stop. You'll not only wake up feeling more coherent but you'll also avoid a liquid calorie binge!


WATER HYDRATES THE SOUL

Keep yourself cool during the summer months by staying away from the sweet drinks (as well as breaking from the alcoholic beverages) and getting back to the basics-give an ice cold glass of refreshing water a shot. Spice it up with some fruit such as a slice of lemon or even some peaches or strawberries for some added flavor-your server will more than likely be happy to add this to your glass. And just think, not an ounce of guilt for downing as many glasses as you please. So go ahead, have another- I dare you.