I am absolutely loving this weather. The hotter the better. My kids are loving it, my husband said that this morning it felt kind of chilly when it was 20 degrees out. (That’s awesome!!).
The hot weather is great…BUT, it requires that when you’re exercising, you need to adjust what you are doing to protect yourself. Don’t worry, hot weather work outs actually have some great advantages but I need to make you aware of some of the draw backs as well.
Exercising in the heat is a catalyst to improving your fitness and exercise tolerance. It builds your bodies ‘self protective’ systems to heat tolerance making heat comfort easier. As you become more accustomed to hot workouts, you end up insulating yourself from heat related risk as you age.
- You increase blood volume
- Improve cooling
- Naturally detoxify through sweat
- Improve circulation
Heat adaptation occurs fairly quickly and even after one week of exercise in heat your body says, “Hey thanks…I needed that!” Aerobic fitness sees the most benefit with heat tolerance. So, no crying about the heat…”There’s no crying at Boot Camp”.
OK, so there are the benefits…now here is the protection.
WATER, CLEAR FLUIDS, ‘WET’ FOODS. Bottom line, you have to intake larger volumes of water to offset the loss of fluids that will occur from exercising in the heat. I always recommend lots of fluids but now it is even more important. Drinking water when you are thirsty is necessary, but you should never get to the point of being thirsty. Thirst is one of the symptoms of dehydration…very bad. You should never allow yourself to get that low on fluids in your body. Other symptoms of dehydration are:
- Loss of Appetite
- Dry Skin
- Skin Flushing
- Dark Colored Urine
- Dry Mouth
- Fatigue or Weakness
- Head Rushes
- Light headed
Protect yourself and enjoy exercising in the heat.
Never use heat as an excuse not to exercise…unless its just ridiculous heat, like Arizona in the summer. But then I’ll let you know not to do it. Warmer weather doesn’t mean you shouldn’t show up to Boot Camp, it means you should show up!
Never confuse the heat of the great outdoors and the benefits of fresh air workouts to some programs that box you into a room, crank up the heat which turns into a biological pool of yuck that you’re in!
“HOT BOOT CAMP RULES.”
Here is a great summer recipe that my family loves (all year-long)
Summer Bean Salad
- 1 head of romaine lettuce, chopped
- 1 can mixed beans, drained and rinsed
- 1 large red tomato, chopped
- 2 green onions, chopped
- 4 tbsp crumbled goat or feta cheese
Toss with extra virgin olive oil and vinegar (balsamic is an option), squeeze of fresh lemon garnish with some black olives (optional).
Don’t forget…our amazing smoothie recipe contest is going on.
I know so many of you have been making so many incredible protein smoothies recipes. So time to get creative….we are having a protein shake contest.
Submit your recipes and we will narrow it down to the top three recipes. We have some incredible prizes up for grabs!!
So head into your test kitchen, pull out the blender and get mixing.
All entries need to be submitted by July 31st.
Be creative!!! Here is an example to get you thinking about what you can do!!
- Create your favourite smoothie recipe
- Share it with me by clicking here: Smoothie Contest