Beat The Heat: 8 Tips To Keep Your Summer Workout Safe 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.
Facebook: Join Our Fan Page! |
 |
Join us on Facebook and be the first to know about upcoming camps, events, and specials! Also, connect with other boot camp coaches and campers from around Austin. Join Now!
|
|
Even the smallest of rewards can work wonders as you travel from milestone to milestone, pound to pound...
How to set up a good rewards system:
- Choose some benchmarks and reward levels. You can also reward yourself for levels of consistency.
- Make the reward meaningful to you. As a reward, a new pair of shoes (or sneakers) may not hold as much motivation as a simple night alone with a book. Then again, it might.
- Choose two or three options from the Reward Roster below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
- A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
- Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
- Plan to celebrate. Figure out now how you’re going to celebrate reaching your health, fitness or nutrition goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
- Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.
Reward Roster: (choose your favorites and use them liberally)
- Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
- Take a vacation or weekend getaway.
- See a movie.
- Go for a spa treatment or massage.
- Give yourself badges of honor for different levels of accomplishment.
- Create a trophy scrapbook, where you keep mementos from your accomplishments.
- Subscribe to a magazine you always wanted.
- Buy something for your hobby.
- Read a funny book.
- Find some time to be by yourself.
- Register for another month at Austin Adventure Boot Camp.
- (add your own rewards to the list...)
Tips For Eating Healthy When Eating Out
- Skip the appetizer. "Appetizer,"
by definition, means a little food meant to get your appetite
going. Obviously, most Americans don't need their appetites
increased.
- Choose the big salad. Greens
are also a great option, but remember that all salads are
not created equal. A restaurant tuna salad, for example,
is probably going to be a mayonnaise nightmare. Watch out
for bacon and croutons. Finally, ask for your dressing,
which should be vinaigrette, on the side and just add a
tablespoon or two.
- Avoid side dishes. You
don't need fries, a baked potato, or coleslaw. If that's
all that's available, just go without. Even if not on the
menu, most restaurants will usually bring you a side of
steamed veggies or fruit if you ask.
- No bread. There's just
no nutritional value here. It's all empty carbs. If buttered,
it's carbs and artery-clogging saturated fat. If you take
anything away from this article, please make it this: Don't
eat the bread. You just don't need it. If ordering a sandwich, ask for whole wheat bread.
- Make smart choices. Select main courses that include lean cuts of meat. Almost
every menu has grilled chicken or fish hidden in it somewhere.
That's what you're looking for. Look for words like "grilled,"
"broiled," or "steamed." Avoid "sautéed" and "fried." Choose foods that do not have creamy sauces or gravies or ask to have them held.
- Eat half. America, for
the most part, finds value in volume, so restaurants do
their best to cater to that. They feel the more they give
you, the happier you'll be. You don't have to eat all the
food on your plate. In fact, 99.9% of the time, you'll be
fine with half. So when you order, ask for a "to-go" box
and, when your order comes, cut it in half and place it
in the box. Then close the box and forget about it. If you
ordered wisely, it'll be a fine lunch for the next day. You could also share a main dish with a friend or spouse.
- No soda! If, for some reason,
the idea of water with a meal is abhorrent, go for unsweetened iced
tea (feel free to add your own stevia). Because tea is caffeinated, and therefore a diuretic,
it shouldn't replace regular water, but it is calorie free
(provided it's unsweetened), so drink up!
- Dessert? You're joking,
right? If it can't be avoided, suggest that everyone at
the table split a desert. That way, everyone gets a taste
of something sweet, but nobody pigs out.
Been Away From Boot Camp For More Than 3 Months??? |
COME BACK AND JOIN US FOR
A FREE WEEK OF CAMP!!!
For those of you who haven't yet tried boot camp,
please feel free to join us as well!
|
The REPEAT Camper Discount Is Back!!! |
SAVE $20 OFF
YOUR NEXT
UNLIMITED BOOT CAMP!!!
Only $179 per camp! That breaks down to just $7.46/class
when you attend camp 6 times per week!
|
FREE Workout: Saturdays @ 9:00 AM!!! |
 |
Start your fitness program off right… for FREE!!!Austin Adventure Boot Camp is committed to helping you achieve your fitness goals for 2011!
At 9:00 AM every Saturday, our expert coaches will lead you through a muscle toning, fat burning, FREE 45 minute boot camp class!
Bring your ten closest friends and jump start your weekend. From the couch potato to the weekend warrior, this boot camp is designed to challenge and motivate all fitness levels.
Plan to attend every weekend!!!
|
Free Saturday class locations (look for the signs):
If you're new to Austin Adventure Boot Camp, please fill out the Free Saturday class form online.
|
|
5 Things You Didn’t Know About Fiber Dietary fiber is no one-man-band. It actually features an orchestra of benefits and characteristics you might not have considered before. Whether you're trying to lose weight or just generally trying to get your health back on track, here are 5 things you need to know about fiber:
#1 There are Actually Two Types of Fiber
Dietary fiber actually comes in two forms. Soluble fiber, the type that gels as it travels down the GI tract, slowing absorption of sugars and fats. The other type of fiber is called insoluble fiber and does not get fermented in the colon but does adsorb lots of water as it travels down the GI tract, producing softer stools and increasing the frequency of stools.
Isagenix® understands the important roles both these types of fibers play in your overall health and well-being. That's why we've included them both in every FiberSnacks!™ snack bar. One bar of FiberSnacks! contains 6 grams of dietary fiber, nearly one quarter of the daily recommended amount.
#2 Fiber Can Help You Lose Weight
A cool benefit of eating dietary fiber is that it adds bulk to your diet and makes you feel more full with fewer calories. Also, according to research, soluble fiber may also slow down the absorption of some dietary fat by your body and can lower your circulating cholesterol levels.
Between the punch of fiber and 6 grams of hunger-curbing undenatured whey and milk protein in one FiberSnacks! bar, you can now make it in between meals without feeling the pangs of hunger you're used to during the day. And all that for only 150 calories, which helps you maintain your daily calorie goals.
#3 Focusing on Foods that Contain Fiber Can Help Improve Nutrition
Making fiber a top priority in your diet isn't just good sense for your waistline, it makes sense for your overall balanced diet. That's because you can find fiber in all sorts of healthy food sources, including healthy fruits, vegetables and even beans. That means as you focus on fiber, you're also getting other important nutrients in your diet at the same time.
#4 Fiber Aids Your Overall Digestion
Fiber's not just about keeping you regular. It helps out in a number of different areas in your digestive system. A certain form of fiber known as prebiotic soluble fiber helps “feed” your friendly bacteria in your colon, which are known to promote a healthy immune system; in addition these dietary fibers help lower the pH in your colon, which is thought to help keep bad bacteria at bay while also promoting excretion of bile acids. Dietary fibers have even been shown to help ease the symptoms of certain digestive disorders.
#5 Increasing Fiber Intake Encourages Hydration
Since many fibers absorb water and expand in your system by adding the bulk needed to keep you feeling fuller longer, it’s ideal to drink lots of water when you eat fiber-rich foods. This will not only help aid in your digestion, but it will also keep your body properly hydrated.
Nature has provided fiber in a plethora of different sources, all at your fingertips.
And Isagenix has harnessed several of those sources in one easy and delicious choice: FiberSnacks!. Reward yourself with 24 percent of your daily recommended amount of fiber in just one great-tasting snack bar. And best of all, FiberSnacks! are gluten free, meaning they can be enjoyed even by those suffering from Celiac disease or gluten intolerance. FiberSnacks! also contain natural safe ingredients, which can be enjoyed by children and mothers who are nursing or pregnant.
|
Register For A FREE Week Of Your Choice Now!
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?
