Tuesday, June 14, 2022

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 your 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 your 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

Thursday, May 26, 2022

Ditch-the-Junk June: 21-Day Wellness Challenge

 

It's summertime and that means longer days, vacations, pool-time, BBQs and a ton of other awesome things. It's also a time that requires more energy for many of us. With kiddos being out of school or schedules being changed a bit (or a lot), that means that our wellness goals can get off track. This June, let's ditch the junk for 21-days to set ourselves up for success all summer long. 


If you're ready to increase your health and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with a measurablesupported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.


The Ditch-the-Junk in June wellness challenge begins Monday, June 6 and ends Sunday, June 26-no worries if you need to adjust your start/end date...just sign up and begin when you can! 

This NEW Challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. PLUS, there is another element to this challenge...intention setting and gratefulness practice...it's going to be amazing.

Here's what you can expect when you sign up:
  • Membership to a private Facebook group with daily encouragement, workouts and tips
  • Suggested food guide and recipes
  • Grocery lists for each phase of the challenge
  • Daily workout schedule
  • A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
  • Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
  • NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
  • All for $29 payable via Venmo (@erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits and create some new helpful ones? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health this June.

*as soon as you pay, you will be added to the private Facebook group! :)