Who doesn’t love lists? What if I served you delicious, bite-sized morsels of information on topics ranging from natural skin care to healthy eating and even fun ways to stay active? As a Registered Holistic Nutritionist (RHN), and Certified Raw Foods Chef, experimenting in the kitchen, sharing new recipes and easy wellness tips is what I’m all about!
Summer’s here. Time to pull out your favorite boss bikini (yes I did just say boss–what can I say? It felt right), lather up some coco-nutty sunscreen and head out into the fresh, warm air. But wait? What about your workout plan? It’s hot out which means summer is time to work it like Kanye, with a new workout plan. Incorporating a few small tweaks can have you sweating it out, safely, all summer long.
Rise and Shine:
Get your workout in early and you’ll be able to make the most of your evenings – relaxing on a patio, enjoying a BBQ or spending time outdoors with friends and family. When the sun is shining through your bedroom windows and the temperature’s cooler you’re probably getting up earlier anyway, so why not use that time for fitness?
If you’re already working out in the morning use the summer to tap into your sense of adventure by trying something new. This will challenge new muscle groups and challenge the way you think about a workout. Hop on your bike for an early morning ride, create your own AM workout in the park, or grab some friends and head to a class indoors (I’m partial to spin).
If you switch your workout to the morning, don’t skip your fuel. If your workout is intense or longer than 30 minutes (long runs, HIIT class, an intense spin class) you’re going to need fuel. I recommend looking for easy to digest carbohydrates and holistic stimulants to help get you focused with energy to burn. Reach for Vega Sport Pre-Workout Energizer 20 minutes before and get ready to work that new workout plan. If you’re heading out for something lighter or less than 30 minutes (short bike ride, yoga or quick stand-up paddleboard session) you still want to get focused but might not need the fuel. For those workouts check out Vega Sport Sugar-Free Energizer with 100mg of caffeine and sweetened only with stevia. Did I mention it’s only 5 calories? Talk about pre-workout win!
If you want to take your pre-workout fuel to the next level, check out these Tart Cherry Pre-Workout Gummies.
Savor the Sun, But Don’t Forget to Throw Some Shade:
If you’re sweating it out in the sun make sure you scale back the intensity and scope out shady trees for breaks. Your body temperature naturally rises when you exercise, so adding heat or humidity to the mix will cause your body to produce even more sweat. That’s a good thing; sweat is our body’s natural cooling system. While we all love to get a good sweat on it’s important to listen to your body. Sweating too much could lead to a loss of too much water and electrolytes, to a point where your body can no longer cool off, known as heat exhaustion. Things can get worse if your body can no longer cool off and your core body temperature keeps rising, known as heat stroke. Knowing the signs of these and other heat related illnesses can help you safely sweat it out this summer. The first signs of heat illness are muscle cramps. If you feel:
- Have difficulty breathing, or feel faint
Stop exercising immediately. Find some shade (this is where the trees pays off), cool off, sip water and re-check your symptoms. If you have vomited and it continues, seek medical attention immediately.
If you don’t begin to feel better, and your skin is hot, red, and you have a rapid pulse, those are the warning signs of heat stroke. Call 911 immediately. If you’re with someone who you think is having a heat stroke, move them to a cooler area, but don’t give them fluids.
Put A Lid On It:
Channel your inner Venus Williams, don your favorite visor, and keep your head protected from the heat. Not only will you like you came to play but you’ll also protect your head from the heat and sun. Let’s face it; a sunburnt scalp isn’t a good look on anyone, not to mention it isn’t good for your health.
Pair your hat or visor with lightweight, breathable gear. Bonus points for gear made from moisture-wicking fabrics. You already read labels when it comes to what you put in your body. Summer is the time to start checking labels for what you put on your body. That old, baggy cotton t-shirt you’ve been wearing for years? Time to retire it. It’s doing nothing for you but trapping in heat and sweat. Instead focus on clothes that breathe or wick moisture away so you can keep your cool when the temperature rises.
Keep Your Cool:
Stay cool in the heat by sipping cool beverages before, during and after your workout. Take another cue from Kanye and stay hydrated, ALL DAY. If you feel like you’re drinking so. much. water. but you still aren’t hydrated that could be because you’re missing essential electrolytes, such as calcium, magnesium, sodium and potassium.
Take small sips of water all day long and incorporate electrolyte-rich foods into your day. Get your electrolytes with leafy green veggies and high water content foods like watermelon and cucumber. Put a summertime twist on those greens with these Green Smoothie Ice Pops and use your summertime favorite, watermelon, in this refreshing Hydrating Watermelon Smoothie.
If you’re looking for even more recipes for those hot summer days check out my top five no bake recipes to make when it’s too hot to cook.
1. Health Canada. (2011). It’s way too hot! Protect Yourself from Extreme Heat. Accessed on 6/24/15 from: http://www.hc-sc.gc.ca/ewh-semt/pubs/climat/heat-adults-chaleur/index-eng.php
2. Centers for Disease Control and Prevention (2011). Warning Signs and Symptoms of Heat-Related Illness. Accessed on 6/24/15 from: http://www.cdc.gov/extremeheat/warning.html