A Woman-Friendly Exercise
Program For All Ages,
Sizes, And Fitness Levels
A Woman-Friendly Exercise
Program For All Ages,
Sizes, And Fitness Levels
Boot Camp Owner:Stephanie McDonald
Certified Personal Trainer
"1 of Austin's Fittest" by AFM
Fitness Newsletter June 2010 |
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In this issue:
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1. Acclimate Yourself. It can take up to 14 days of regular exposure to adjust to temperature changes. You need to get out into the heat and exercise in order to acclimate to the conditions. Start slowly, if necessary. 2. Stay Hydrated. To maintain good hydration for a vigorous summer workout, it's recommended you drink at least 20 ounces of water two hours before exercise, at least 8 ounces of water shortly before getting out in the heat, and then keep drinking every 15 to 20 minutes during exercise. 3. Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration. 4. Wear Light, Breathable Clothing. Lightweight fabrics that wick away sweat are best for exercising in the heat. Clothes should also be light in color in order to reflect the sun. Don't overdress; avoid covering the working muscles in the legs, which generate a lot of heat. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away. 5. Slow Down a Bit. When the temperature hits the 90s, don’t expect to go out and set a personal record. Be careful about trying to keep up with friends who are more fit or have a higher tolerance for heat as well. Just realize you are going to be slower and particularly on hot humid days, it’s going to take you longer to finish. 6. Find Some Shade. Avoid constant direct sunlight exposure to cool your daytime workouts. 7. Exercise Early or Late. If possible, get out before 7 am or after 6 pm to exercise in the summer months. (Austin Adventure Boot Camp offers camps 5:30 am and 6:30 pm to help you avoid the heat!) 8. Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone. |
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Everyone, no matter how young or old, should be doing some kind of regular strength training. And here are some very important reasons why strength training makes a difference in your quality of life:
Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don’t get the much needed 25 to 30 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon. What is Fiber? Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Here are some easy ways to add fiber to your diet:
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Ingredients:
Directions:
Nutritional Info :
Also, try these sorbet recipes: Cool Berry Sorbet and Cool Tropical Sorbet. |
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Do you have what it takes? Austin Adventure Boot Camp is growing – again, and we need you! Does inspiring others inspire you? Are you a leader who practices what you preach? Are you an ex-collegiate athlete who continues to make fitness part of your daily life? Has anyone ever asked you “how do I look like you?” while reaching out to feel your arm muscles? Are you a walking example of the fit, healthy lifestyle? Do people like to be around you because of your good energy and genuine concern for others? Does helping other people reach their goals motivate you? Would you like to significantly supplement your current income while working approximately 2 hours per day, 4 to 5 days per week?
