Tag Archives: outside exercise

EXERCISING IN THE HEAT

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Happy Monday!
 
I hope you can fit in some workouts sessions in your schedule this week!  
Let’s make this week a good one that gets us closer to our goals!
 
Looks like we are going to have some hot and humid days ahead.  Exerising in these conditions intensifies how hard the body has to work to maintain normal function. 
So here are some tips in staying safe if you are exercising outside…
 

  • Hydrate ahead of time…research suggests that drinking plenty of cool water prior to exercise will preemptively cool the body and may boost performance in hot weather!
Try this:
Drink plenty of fluid 2 hours before workout.  Drink 5-10 fl. oz every 15 min during exercise. Drink fluids with electrolytes, like ADVOCARE Rehydrate
during and after workout.  This is all we give our kids.  No gatorade for my family!
  • Wear light colored clothing
  • Let your body acclimate to the climate.  Gradually getting your body use to the heat can result in better sweat response, lower body temp, and lower heart rate!
  • If you have the choice, workout in the morning when temps are lower
  • Use 

    Frogg Toggs Chilly Pad Cooling Towel 

    to keep you cool!  

     

    They work really well.


     Stay safe and have a great workout!  If you exercise outside in the summer, let me know what you do and how you say cool!

LUNGE and LIFT Workout!

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WORKOUT AT HOME OR AT YOUR GYM!
This morning we did a circuit workout that challenged our

cardiovascular system and our strength!
                                  THE WORKOUT:
  • Remember to warm-up & stretch 5 minutes before you begin.
  •  Be sure to use good form with each exercise.
  • Be creative with the resistance… if you don’t have dumbbells, then use something from your home like a gallon of water!  

1. Back Row w/Dumbbell – 30 sec.

2. LUNGE to the next exercise


3. Bench Dips – 30 sec.

4. LUNGE to the next exercise

5. Bicep Curl – 30 sec. 

6. LUNGE to next exercise 

7. Push-Ups – 30 sec.

8.LUNGE to next exercise

9.Squat Jumps – 30 sec.

10. LUNGE to next exercise

11. Up-Right Row w/Kettle Bell – 30 sec.

12. Sprint back to the beginning.

Repeat 3-4 times!

Be sure to feed your body what it needs after your workout for best results!

 the PHOTOGRAPHERS 

Skateboard Pike Exercise Video

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My son got his first skateboard a few months ago and is having a blast on it. He is already trying to do tricks and give his mother a heart attack! 
 I do love watching him practice because of the core strength it takes to stay on the board. 
 

 

 So this got me thinking…could I use the skateboard as a piece of equipment for my girls that come train??? 
 The answer: ABSOLUTELY!!! 
 I started playing around with it and came up with the SKATEBOARD PIKE. What a great exercise! 
 Total CORE, CHEST, and SHOULDER workout! 
 So grab a skateboard
 – your son’s, husband’s, or neighbor’s – 
and try it out! 


  •  Don’t forget to warm-up and stretch 5 minutes before you begin your workout. 
  • WARNING: I do NOT recommend doing this if you have unstable shoulders. 

SAND WORKOUTS

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Now that winter is coming to an end this year  🙂 – we need to ditch those winter blues and get outside!  Being creative with your workouts and changing up your location is rewarding both mentally and physically.
Let’s talk about SAND.  
The benefits from working out in the sand are HUGE!!!  
        During a sand workout, your…
 
 
The unstable surface…
  • burns more calories
  • makes exercises more challenging
  • creates less impact on joints
  • works the stabilizer muscles

 

If you aren’t convinced yet, let me put it this way:
Sand training will improve cardiovascular endurance, muscular endurance, strength, balance, ability, reaction time and coordination!

 

So go find a beach, a lake (with a sandy beach), or a sand volleyball court and get moving!!!
Yup- I get my kids moving with me. 

Taylor’s face!!!  She must be loving the burn!
Exercises to do in the sand:
  • squats
  • lunges
  • plyometric jumps
  • walking
  • jogging
  • pushups
These are just a few ideas!

Caution:  
Because of the unstable surface, the ankles, achilles, and knees are susceptible to injury-
so a good warm-up and stretch is essential!