4 Tips for Exercising in the Heat

It's summer and that means some heat and humidity (or a lot of both). As I started my outdoor workout this morning, I was drenched with sweat within 2 minutes; it reminded me that it's a new season and new precautions are recommended. 

Keep your family and yourself safe while being active in the heat! 

4 Tips for Exercising in the heat:

• CHUG-A-LUG! Down about two cups (16 oz) of water and hour or two before exercise. Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise. And be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated. 

• TAKE IT OFF: Wear light colored, breathable clothing. If you’re starting your workout in the morning and it is cool out, make sure to wear layers that you can remove as your body heats up.

• SLATHER IT ON: Working out in the sun is a great way to work on your tan and get vitamin D, but also an easy way to get too many rays. Don’t forget the water proof sunscreen, hat and sunglasses to protect your skin and eyes from the sun’s damaging rays. Sticking to shady areas is also recommended when it's super hot.

• SLOW IT DOWN: Your body may need up to 14 days to acclimate itself to warmer weather, so when you start out, slow down for the first few workouts to see how your body responds to overloading when in the heat. Slowly increase your duration and intensity as your body becomes used to the heat.

BONUS: Get it done early! If possible, plan your workout during the coolest part of the day-usually the early morning. 

The biggest thing when working out in the heat is to stay hydrated. As long as the body is hydrated it can regulate its temperature, but if you aren’t ingesting enough water, your body starts to store heat inside, raising your core temperature which puts your organs and central nervous system at risk…yikes!

So what happens if you get overheated? You can be at risk for heat exhaustion or heat stroke. Check out the symptoms of each in case you or someone you know needs help.

Heat Exhaustion:

• Dizziness, fainting, headaches
• Moist skin
• Upset stomach/vomiting
• Weakness

Heat Stroke

• Dry, hot skin (no sweating)
• Confusion
• Loss of consciousness
• Seizures


If you or someone you know is experiencing heat exhaustion or heat stroke:

• Call 911 immediately

While waiting for help:
• Move to a cool, shaded area
• Remove any heavy clothing

• Drink cool water and apply cool towels or pour cool water on body

More recommendations from Mayo Clinic.

No Gym? No Problem!

 

I've moved! Well...I've moved gyms.  This state-of-the-art fitness facility has everything a trainer and trainee can dream up to help meet wellness goals. It's also conveniently located at 107th and Roe in Overland Park.

And did you know that you don't need a membership to this gym to train with me? That's right, you can work with a trainer without paying extra gym membership fees. However, if you are interested in joining a gym, this 24-hour facility is top notch.

Interested in getting started or don't know where to start? I would love to help.

Email me at erin@ehfitness.com to chat about working together to meet your fitness and wellness goals. Need more info about training with me, check out my website-it has all the things. 

30-minute, No Equipment, Full Body Workout

Sometimes you just need a straightforward workout than can be done quickly without any equipment and this one is a great one. 

30-Minute Bodyweight Strength Workout

Here's the Deal: 

Complete 3 rounds of each circuit by doing each move for 45 seconds. Feel free to take short breaks in between exercises. 

Here's the Work:

Circuit 1: Lower Body Focus

1. Squats – Regular bodyweight squats, go deep.

2. Glute Bridges – On your back, drive hips up.

3. Bulgarian Split Squats (Right Leg) – Rear foot elevated on chair or step.

4. Bulgarian Split Squats (Left Leg)

5. Wall Sit – Hold squat position against a wall.

Circuit 2: Upper Body Focus

1. Push-Ups – Modify on knees if needed.

2. Superman Hold – Lay on stomach, lift arms and legs.

3. Triceps Dips (on chair or low surface)

4. Pike Push-Ups – For shoulders.

5. Plank Shoulder Taps – In high plank, touch opposite shoulders.

Circuit 3: Core & Full Body

1. Plank to Push-Up – From forearm plank to push-up position and back.

2. Leg Raises – Lie on back, lift legs up and down.

3. Bicycle Crunches – Elbow to opposite knee.

4. Bodyweight Reverse Lunge to Knee Drive (Right)

5. Bodyweight Reverse Lunge to Knee Drive (Left)

5 Reasons to Strength Train with a GLP-1

If you’re taking a GLP-1 medication for weight loss, inflammation or diabetes, adding strength training to your routine is super important and can make a huge difference in your overall health. 

5 Reasons to Strength Train While Taking a GLP-1:

1. Keep Your Muscle While Losing Weight

GLP-1s help you drop pounds—but they don’t just target fat. You can lose muscle too. The American Diabetes Association estimates that up to 40% of weight lost on these drugs is muscle mass.

Strength training helps you hold on to your muscle, so most of the weight you lose is fat, not muscle and not strength.

2. Keep Your Metabolism Happy

Muscle burns more calories than fat, even when you’re just relaxing.

Building muscle helps your body burn more energy, making it easier to keep the weight off long-term.

3. Better Blood Sugar Control

Both GLP-1s and strength training are great for blood sugar, especially if you have prediabetes or type 2 diabetes.

Together, they work even better—helping your body use insulin more effectively and stay balanced.

4. Protect Your Bones

When you lose weight quickly, bones can get a little weaker.

Lifting weights keeps your bones strong and healthy now and as you age.

5. Feel Strong, Confident, and Energized

Losing weight and regulating blood sugar is great—but feeling strong, capable, and confident? Even better.

Strength training improves balance, posture, and energy, so you move through life feeling awesome.

If you're interested in starting strength training (at any level). I can help! Simply email me at Erin@ehfitness.com.