SuperFood: Cranberries

Cranberries are a bonafide superfood as the cranberry is one of the top foods scientifically proven to have health benefits.  Cranberries are an excellent source of vitamin C, containing 20% of daily value in one cup.  They also contain fiber and potent disease-fighting antioxidants, which can protect cells from free radicals-- unstable molecules that damage cells.  Cranberries also contain bacteria-blocking compounds (tannins and anthocyonins in particular) that help acidify the urine and prevent E. coli-- the bacteria that causes infections-- from adhering to the urinary tract and bladder cells preventing urinary tract infections!

The Insulin Effect of Fitness! (National Diabetes Month)

Besides Veterans Day and Thanksgiving, November is also known as National Diabetes Month. Though there are two types of diabetes, this article focuses on Type II diabetes. If you have it you're feeling the effects of decreased quality of life.  This is quite unfortunate, as it is probably the most preventable of diseases along with heart disease.  Interestingly, Type II diabetes correlates closely with heart disease.

In a world of traditional Western medicine, the medical and pharmaceutical companies are constantly on a search to find drugs to treat Type II diabetes. Interestingly, there are ways to reverse the effects of diabetes without using pills.

Before I go any further, I feel compelled to tell you that if you think you have diabetes (or have been diagnosed), you need to see a medical professional regularly.    Preferably, you would see an endocrinologist. Any way you look at it, you will most likely need medication (like Avandia, glucophage, metformin etc.). Also, I need to remind you of the role of insulin in the body, which is to allow blood sugar to be extracted into the muscle.

To truly beat diabetes, you must eat right and get physical.  As always you need to incorporate the synergistic effect of resistance training (weight lifting), cardiovascular exercise, and supportive nutrition if you want to beat diabetes (related article). Every endocrinologist I have known concurs. Here is the first reason why:

The Insulin Effect of Exercise- When you exercise (with weights and with cardiovascular training), your muscles do a very unique thing. It starts to extract blood sugar without the use of insulin. More interestingly, the body will begin to release glucose (blood sugar) from the liver to balance things out. (That's a really good thing .) Even better, when you lift weights and increase your muscle tone, your muscle will extract more blood sugar even at rest.

Studies show, that many Type II diabetics are able to decrease the amount of diabetic medication as a result of exercise (at some point you usually have to). This is because you become less insulin resistant.  You may even begin to experience fatigue because the medication is greater than the resistance of insulin, thereby bringing your blood sugar too low.  Most doctors recognize this right away and are often thrilled that their patients are making better choices and become healthier.  Think about the money you'll save medications.

There are even some reports that when caught early, diabetes can solely be treated with exercise and eating right. This can prevent you from taking med's and can possibly create physical changes (hormonal shifts) in the body that makes your insulin regulation normal again.  Don't forget that when you do the right things you will also lose the "extra" body fat which contributes to developing Type II diabetes.  However, it should be noted that being overweight is not the sole cause of Type II diabetes.  Conversely, it highly correlates to Type II diabetes because the same lifestyle choices lead to the same symptoms and illnesses.  It is for this reason that weight loss alone is not enough. 

If you or someone you know has diabetes, this is the time to take back control of your body and improve your quality of life.  Make every effort you can to fight the disease instead of letting it defeat you.  A long-term, comprehensive fitness and nutrition program is what you need.  If you don't know where to start, seeking the help of a professional fitness coach (at Fitness Together of course) is a good idea!  Your fitness and nutrition program has to evolve and be more progressive.  Quick weight loss gimmicks do not work long term.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together - Fitness/Nutrition Coach

Teach your kids to eat breakfast by Eating with them!

As a nutrition coach for over a decade, I have discovered that many parents do not eat breakfast with their children.  Though they tell them to eat breakfast, they often find it challenging for them to eat it.  Even worse, for the kids who do, parents will often throw a granola bar at them and have them eat it on the way to school.  This is a dangerous pattern that will lead to unhealthy eating behaviors.

If you want your child to eat a healthy breakfast, eat breakfast with them.  I'm usually out of the house before my kids are out of bed, but my wife prepares and has breakfast with our children.  She doesn't give them Pop-tarts and calls it breakfast.  Instead, she cuts up bananas, gives them blueberries, whole grain waffles, and eggs with a glass of water (not juice).  You know, healthy stuff.  By the way, they love it!  Why, because it's what we eat too.

This is just one more thing we can do to stop childhood obesity.

Kelly Huggins

Fitness Transcends into your Work life!

Fitness Transcends into your Work Life

Studies show that businesspeople who exercise usually out compete their counterparts! A few years ago I got an interesting phone call from the employer (let's say his name is Ed) of a client (let's say his name is Mike).  He started the conversation with the question, "What the heck are you doing to Mike?  He's not the same guy!" Though Mike had a physical transformation and lost a lot of weight, this was not what Ed was referring to.  He was talking about the change of attitude that Mike had.  He mentioned that Mike seemed more confident, less stressed (i.e. less mean as they got in frequent arguments), he was becoming a better leader, was doing a better job, called in sick less, et cetera.  He just went on and on.  Of course, we continued to discuss the benefits of a well-rounded fitness program that extends beyond physical changes.  By the end of the conversation, I was lined up to do a speaking engagement at his office of about 35 employees and he scheduled to start training with me. Through the years, I have had the pleasure of training and advising clients with a diversity of professional careers.  Regardless of the type of profession one belongs, they all share similar benefits as it relates to eating right and exercising.  Knowing that Labor Day is right around the corner, I cannot think of a better time to talk to you about just a few of those benefits as it relates to you and the workplace. #1 Improve Self-Esteem-  If you look in the mirror and you're not too happy with the way you look, you express that "self-image" to everyone else at work.  Studies show that if you are overweight, you tend to be more depressed and less self-confident.  Whereas, those who exercise regularly and reach an optimal, realistic weight are much more confident and happy. #2 Improved Mental Capacity- With as much information and workload you have to deal with today, it is important to keep your mind clear and sharp.  If you want to exercise your mind better, you must exercise the body.  This will lead to greater productivity. #3 Less Stress-  The pressures of work can take its toll on the mind and body.  In their article "The Making of a Corporate Athlete" (Harvard Business Review), Jim Loehr and Tony Swartz state, "emotional and mental recovery can only be achieved by incorporating the elements of weight lifting, cardiovascular exercise, eating right, and getting plenty of rest."  As experts in worker productivity, they have found that those engaged in exercise programs work fewer hours, yet get more done. There is no question that a proper diet and exercise program makes you more productive, less sick (decreased absenteeism), and more confident.  Sadly, many people use the excuse that they have "no time for exercise," because of their work schedule.  However, by simply doing the opposite, you can actually get more done. provided by: Kelly Huggins, A-CPT Exercise Science, B.S. Fitness Together - Fitness/Nutrition Coach

September Recipe of the Month- Steel Cut Oats with Fresh Fruit and Walnuts

COMMENTARY on Qnexa from Yahoo News

COMMENTARY

By Marilisa Kinney Sachteleben- 

The Food and Drug Administration has approved the anti-obesity drug Qnexa for weight loss. Qnexa, an anticonvulsant plus appetite suppressant cocktail, has risks, says the LA Times. The FDA says being fat is a bigger threat to health than those issues, though.

I disagree, but not just because of the potential for birth defect and heart problems. Qnexa or any other diet pill is a placebo, an enabler. It doesn't address the real problems with obesity which are eating too much and doing too little.

Think this is simplistic? Think there's more to weight problems? Sure, there are other health problems, like Prader-Willi Syndrome, which makes people eat too much. PWS is rare and being overweight is not, however; it accounts for only a fraction of the obesity problem. Even with PWS people can make positive health choices... Rest of Article from Yahoo News

A New Trend in Media Covering Weight Loss

One of the most frustrating things I've had to accept (not really accepted) is that media often puts its focus on gimmicks, trends, and quick fixes when it comes to fitness and weight loss.

Even more frustrating is when you see an article that is legitimate be plagued by advertisements promising quick fixes.  When I used to write for the Atlanta-Journal Constitution it was infuriating.  Usually, my articles were surrounded by weight-loss centers that injected hCG, phentermine, and vitamin B. However, there was not a lot that I could do about it as publications need to make money.  

Part of the problem has also been that publications have been bound to its advertisers.  Most "fitness" publications usually have this issue.  It's going to be difficult to speak about how illegitimate a product is, if the product maker is advertising in that publication.  Some are worse than others, as the publisher could care less about providing good information.  Their sole purpose is to make money. Some local Atlanta publications come to mind, which is the reason why I NEVER advertised with them.  These publications are also suffering because of the fact that they do not provide good information.

It's for this reason that many fitness professionals have sought out blogs and social media to have their voice heard.  Social media is changing all media!  The thing of it is, very rarely is the information about us (like this newsletter).  It's about the you, the public.  We care so deeply about the dismal health of our nation and understand its repercussions.  More importantly, we serve as consumer advocates of fitness and weight loss.  Unlike Clark Howard, we dispense the information for free (don't get me wrong, I like Clark Howard).  

Since I have been blogging and providing news feeds on Twitter and Facebook, I encounter more and more people thanking me for the inspiration.  This is very encouraging for me as well, as there was a time that I was going to give up.  Unfortunately, the mass media is still caught up in the "celebritism" of fitness versus seeking true professionals for guidance and good information.    However, I am encouraged that this trend is beginning to change as I have seen articles from regular journalists pointing out the misconceptions of weight loss and fitness products.

An example of such an article was recently in USA Today, titled "As far as weight-loss quick fixes go, consumers on their own", written by Yasmeen Abutaleb. Basically, it explains that consumers are throwing money down the drain when purchasing weight loss products.  Recently on CNN, I have seen medical commentators speak of the benefits of the new drug Qnexa, conversely, they are quick to point out the draw backs.  Some of them even mention that they are cautious about prescribing it and probably wouldn't prescribe it.    

see video

Though, we, as fitness professionals, know that there is still a long road ahead.  Media is finally pointing out the fallacy of weight loss products, but less so with diets and fitness trends.  For now, I'm going to keep this article positive and say that I applaud the new movement.  It is my hope, that the general media will continue to focus on encouraging its readers and viewers to make the right decisions as opposed to getting caught up in trends and gimmicks that often cause more problems and solve none.

written by:

Kelly Huggins

The Olympic Attitude!

When you think of the word attitude, what do you think?  In today's society, attitude is often referred to someone who didn't treat you with the best of courtesy.  However, attitude can be positive or negative.

To an Olympian, your attitude is simply a state of mind.  A state of mind of not just winning, but doing your best.

Peter Haberl, sport psychologist with the United States Olympic Committee in 2008 said, "Attitude isn't something you're born with.  Attitude is a decision."  All Olympians realize that there is a chance that they can't win.  They can't control that.  Everyone is going to try to do their best, so you must do the best you can if there is any chance for you to win.  Regardless, they have already suffered many defeats and victories in order to get as far as they did.   

This is so important to understand, even when you're not an Olympian.  Everyday, I talk to someone who wants to get fit.  Maybe, their goal is to lose weight, decrease blood pressure, or simply decrease the aches and pains they have in their joints.  With over 15 years experience, I can tell you that your attitude can make or break your outcome.  

If you're not honest with yourself and set expectations that are too high, your attitude will cause you to quit and give up.  However, if your attitude is to stay committed, consistent, write in your journal, and listen to your fitness coach, then your attitude can help you get through the most challenging of times.  You can't focus on just outcome.  You have to focus on doing your best.  You can never get angry with yourself when you're trying your best.  What's tragic is losing when you realize you didn't try your best.  

Below are some ways to improve your attitude, taken from ACEFitness.org with some modifications: 

• Set Performance-oriented Goals. Focus on goals that you can attain. Haberl suggests, for example, marking improvements in your performance from month to month. Strive for a little more each time. Then when you enter competition, focus on your performance rather than your finish.
• Find triggers or cues that help you stay focused on your performance during your competition. Then rehearse that plan in practice. Do what Olympic athletes do and visualize yourself going through the competition, focused on your triggers.
• Avoid Mixing Your Self-worth With Your Performance.  This is a danger many Olympians encounter, and Haberl often works with them to separate self-worth from their performance. "Putting the two together places tremendous weight on their shoulders and makes it difficult to compete," he says.
• Relive Your Best Performance.  Write down what you felt and thought. That's your blueprint for how you should capture that performance again, Haberl says. Refer back to it often so that you relive the experience rather than the outcome.  (This is very effective).
• Dump Your Ego (important when listening to your coach).  If not, you won't allow yourself to do things that make you look bad, and in the end, that avoidance will keep you from getting better. Tennis players, for example, who have a weak backhand might try to avoid hitting a backhand shot and run around the ball to hit a forehand because they don't want to look bad or lose. Do this and that backhand will never improve.
• Accept Temporary Letdowns as Normal  (don't dwell on them, but learn from them). Nobody's perfect. Know that you will have errors and mistakes.
• Laugh Often (laugh at yourself). When the going gets tough, the tough laugh, right? Take the negative out of the situation and find something to laugh about.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Fitness Together - Fitness/Nutrition Coach

P.S.  Be sure to check our blogs weekly as we will continue to post more GREAT articles!

Train Like an Olympic Athlete this Summer: Be Your Best, Work Hard, Have Fun

Olympic fever is in full force this summer as the best of the best compete for gold at the 2012 Summer Olympic Games in London. This defining event is when athletes from across the world represent their countries by competing in more than 30 different sporting events and leaving it all on the line to accomplish greatness.

Take the opportunity this Olympic season to elevate your fitness routine and realize record results. To enhance your workouts this summer, train like an Olympic athlete by including the following three elements into your fitness routine.

Dedication: Be The Best At What You Do

You may not have been born with Olympic genes and natural physique, but you do hold the ability to be the best at whatever you put your heart, mind and soul into. You can demonstrate your dedication to living a healthy and fit lifestyle by scheduling daily workouts and giving your best efforts during your designated workout time. To increase your fitness dedication efforts, enlist the help of a workout buddy to ensure accountability or use electronic tools such as alarms and mobile workout trackers to maintain a healthy fitness schedule dedicated to helping you look better, feel better and perform better than you ever thought possible.

Determination: Work Hard Toward Your Goals

Olympic athletes don’t just set goals – they stick with their goals even when they may be tough to maintain at times. Living a fit and healthy lifestyle takes work and some workouts will inevitably be better than others. The key to determination is sticking with your fitness routine, working through the tough workouts, enjoying the good workouts, always keeping your end goals in sight, and celebrating your successes along the way. By writing down your goals and visualizing successful results, you can establish a determined Olympic athlete mind-set that can help you accomplish extraordinary results.

Desire: Have Fun, Love What You Do

Desire drives results. The best athletes love what they do and hold a burning desire to continue bettering their efforts and realizing real results. You will never reach your full potential in any sport, competition or fitness program if you don’t love what you’re doing. To ultimately succeed in establishing a healthy and fit lifestyle, it is important to uncover what motivates you, inspires you and drives you to succeed. Whether it’s joining a small group fitness environment, training for an endurance event or expanding your strength training with a personal trainer, find what you love and have fun celebrating your successes.

Once you become dedicated to changing your lifestyle, getting active, eating healthy and feeling better, you will start to realize and appreciate all of the little victories in life that can quickly add up to ultimately reaching your fitness goals and aspirations. By incorporating the three Olympic athlete characteristics discussed above into your fitness routine, you will be on the road to accomplishing greatness this summer.

Our local Fitness Together studio is dedicated to further helping you train like an Olympic athlete by hosting a 2012 Summer Games in-studio competition where you can compete for gold medal status and exceed your personal bests in weekly fitness challenges. Fitness Together challenges you to compete like an Olympian, test your strength, endurance and overall athleticism during this eight-week fitness event running July 24-September 18. Call or come into our local Fitness Together studio this month for more information about digging deep and fueling your competitive drive during the 2012 Summer Olympics. 

provided by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Fitness Together - Fitness/Nutrition Coach

Lose Weight and we'll Donate - to Children's Healthcare of Atlanta

Fitness Together invites you to turn your weight loss goal into dollar bills this summer to benefit a local charity in our community. During the month of August, our local studio will be hosting a 30-day weight loss challenge that will focus on fitness and nutrition training to shrink your waistline, while raising money for Children's Healthcare of Atlanta - Strong 4 Life program.  

For every pound lost at Fitness Together from August 1-31, our studio will donate $1 per pound to Children's Healthcare of Atlanta.  Strong 4 Life is a program dedicated to fight childhood obesity and it's related chronic diseases. By joining forces with other Fitness Together members, you will be a part of making a positive impact on our community, while promoting a healthy and fit lifestyle.

Make a difference in our community and accomplish your summer weight loss goals by signing up for the free Pounds for a Purpose challenge. Call or come into your Fitness Together studio before August 1 to sign up to lose weight, feel great and give back to the community.

In Good Health and Fitness!

Kelly Huggins 

P.S. Turn your weight loss accomplishments into a positive act for kids during FT’s Pounds for a Purpose challenge Aug. 1-31. 

Can I Replace Water with Something Else?

Sometimes I get asked the question, "can I drink something other than water?"  Before I answer that question, let me present a case for drinking water.

When you observe other species of life, what source do they seek to hydrate themselves?  Answer:  Water!  


You will also notice that we don't have soda, sports drinks, or any other form of liquid flowing through rivers and streams, or falling from the sky.  It's water.  Water is the basis for life for most organisms on the planet.  Without it, we don't exist and you must drink it.

(Side Note: A person may present a case that the amount of water in food is sufficient enough for hydration.  I remember a guy on a radio show a few years ago presenting this case.  Unfortunately, the scientific basis for this is not very well supported.  Over 50% of the body is comprised of water.  Most of the water in food is used for motility and other aspects of metabolism.  There simply isn't enough water in food alone to sustain hydration.)

Usually when someone speaks against drinking water, it's because they don't like the taste.  As unfortunate as it may be, it's a reality that has occured in a post-industrial society.  At birth, we begin to train our chidren to drink Kool-Aid and juice (which is another problem because of sugar), which extends in to adulthood.  A little over a hundred years ago, you would have never heard anyone say, "I don't like the taste of water."

Obviously, you can detect my position on the matter.  However, if you need help drinking water, here are a few suggestions.  

1.  Combine water with a light amount of freshly squeezed lemon or lime.  This will help flavor it up a bit and provide some vitamin C.  (Nutrient Brief:  Lively Limes)

2.  If you like tea, it's okay to drink for hydration so long as it's not caffeinated and loaded with sugar.  Drink it unsweet.  The empty calories of sugar not only leads to health problems, but it can lead to a need for even more water (for very gram of sugar, 2.4 grams of water is needed to transport it).

3.  Sports drinks such as Powerade and Gatorade are okay, however, they are only necessary when large amounts of water is lost due to sweating (or gastrointestinal issues like diarhea).   These types of drinks have higher amounts of electrolytes and a light amount of sugar (usually high fructose corn syrup- blah!) to replace loss of nutrients during high intensity training.  Due to it's marketing power though, it has been sold as a "water replacer" or casual drink.  The original Gatorade was made by an exercise physiologist that combined orange juice, water, sodium, and potasium.  It wasn't made using food dye to color the water or high fructose corn syrup to sweeten it.  Recently, marketers have caught on to the public's perception of these drinks and created new products such as G2.  It's still just colored water that has been sweetened.  The Origin of Gatorade

4.  Water Powders such as Emergen C and Crystal Light also can be used.   However, if you don't like artificial sweeteners, you may want to keep these to a minimum.  Emergen C you should only use once a day.

More than anything, if you have a problem drinking water it is due to perception and habit.  You can drink water if you fully understand its value and if you make an effort at drinking it over other fluids.  Keep in mind, water is the original drink that has sustained humankind for millenniums.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Fitness Together - Fitness/Nutrition Coach

Fitness Together Client of the Month July

July's client of the month is Steven D.  Steve has been a part of the FT family for a little over a year. Though he has to travel a lot, he makes no excuses.  He has lost 30 pounds and lost 4 inches in his waist.  Here is what he has to say:

Why do you like Fitness Together?

I enjoy the trainers and the focus on specializing training to what I am looking for.  My goals when I joined were to reduce the strain and weight on my knees, do a bit of strength training, and learn better exercises I can do while traveling for work.

Tell us some of the results you have achieved:

Over the last 18 months I have lost 30 pounds and improved my general body statistics.  My knees had been giving me problems and while I am a candidate for replacement, the longer I can keep the original equipment the better.  The weight loss has done wonders for my knees.

Why do you like one on one training?

I learn how exercises should really be done, the proper way.  Additionally the monitoring and interaction is high quality with the trainers. I see many other trainers in big gyms usually on their cell phones, talking to other people or not really paying attention to their client or demonstrating the proper form of an exercise. 

Tell us about any hobbies you may have:

I have been bowling for over 30 years.  I joined when I was young and still bowl in a league every Sunday.  I travel around the country with friends to bowl in various tournaments.  My next one is in August up in Toronto.

What city and state are you from?

I was born and raised in Jacksonville, FL, went to the University of Florida in Gainesville, lived a few years in the upper mid-west (Michigan, Ohio, and Minnesota) and then moved to Atlanta in 1994.

Tell us about your children and/or pets:

One foster dog, King, who came via Atlanta Adopt a Golden.  He is about 12 years old and could not be adopted out due to his medical condition so he has been a permanent foster for the last 3 ½ years.

What is your favorite exercise?

These days I have really started to put more emphasis on my core.  When I exercise on the road at hotels, typically they do not have a wide variety of machines, so I do a lot of core and then a number of exercises not requiring specialized equipment.

What is your favorite healthy food?

Red wine.  It meets all the criteria of health food fanatics.  To start with it is a fruit and we all know we should eat more fruits and vegetables.  Second it provides a diversity of ‘color’ with any meal setting!  Third, I always feel better after a glass or two.  :-)

What is your favorite “bad” food?

Chocolate chip cookies.  These are the downfall almost every time I see them.  I enjoy them right out of the oven when they are moist and still warm but I can also eat them after a day when they are bit more crisp.  Donuts are my second worst food.  But you have to admit, who can pass up on a really good donut?

What is your profession?  How Long?

I work with IBM and have been a systems consultant and Project Manager for 18 years.

What is your favorite movie?

I enjoy a lot of different movie genres, action, fantasy, adventure, comedy, and cult classics to name a few.  Think of movies like “Big Trouble in Little China,” “Hot Stuff,” the Harry Potter movies, and the Lord of the Rings trilogy.   I am also a huge fan of Pixar’s movies, Up, the Toy Story Trilogy, Wall-E, are all great to watch. 

How did you discover Fitness Together?

I heard how good the facility and trainers were.  I went in to check it out for a session or two and continued on since March of 2011. 

Beat the Heat by Turning Up the Intensity in Specific Areas of Your Summer Fitness Routine

As the heat waves of summer continue to roll through, exercising (especially outdoors) can be quite challenging. When the barometer spikes into the 90 degree range and beyond (beyond 100 degrees in Atlanta), it is a natural tendency to sideline your exercise routine and replace it with more cooling activities like lounging at the pool, shopping at an indoor mall or watching movies in an air conditioned home or theater. To keep your summer exercise routine in full swing when temperatures rise and to get more out of your summer workouts, turn up the heat to your fitness regimen by adding more of the following four elements into your workout routine.

 

Hydrate More

Water should be one of the most important aspects of your workout year round, but in the hot summer months, hydrating properly is essential to maintaining and accelerating during your summer workout routines. The key to hydrating properly in the summer is to consistently drink water throughout the day to maintain your hydration level before, during and after your workouts. It also can be helpful to eat water-rich foods such as watermelon, citrus and grapes, which will not only add water consumption to your diet, but also can provide a refreshing snack during the hot summer months.

Fuel More

As temperatures rise, it’s important to fuel your body with whole, nutrient-rich foods to support your active lifestyle. Hotter temperatures can increase your body’s exertion, sweat production and nutrient depletion levels during exercise, which needs to be replenished appropriately to fuel your current and future workouts. Fresh fruits such as berries, apples, bananas and oranges not only fuel your body with water nutrients, but they also are packed with antioxidants for optimizing muscle function and repair. In addition to ensuring the appropriate ratio of carbohydrates, proteins, fibers, vitamins and minerals in your diet, it also is important to keep an eye on your sodium and electrolyte levels during hot summer temperatures, as these two elements can quickly become depleted during heat-intense workouts. To determine the appropriate calorie consumption guidelines to maintain or lose weight this summer, check out Fitness Together’s Calorie Calculator at http://corp.fitnesstogether.com/our-solution.

Recover More

Recovery is essential for your mind and body to get stronger, faster, leaner and more physically fit. The more intense your workouts (effort, heat, duration), the more important it is to schedule routine recovery times into your workout and training regimen. To complement heat-intense summer workouts, take time to focus on proper recovery by adding more rest days into your schedule, stretching before and after each workout, and logging enough hours of sleep to boost your energy and performance levels this summer. 

Workout Indoors More

With longer days, more sunlight and warmer conditions, summer can be the season to take your workouts and fitness training outside. In the heat of the summer, though, when temperatures reach record breaking levels, it may be more appropriate to bring your workouts back inside for your body’s health and safety. If you are unable to get outside early enough before the temperatures start to spike, bring your workouts inside by signing up for an in-studio group fitness training session or one-on-one personal training sessions to complement your summer outdoor activities. Or, if you are training for an endurance event like a triathlon or running race, consider breaking up your workouts between indoor and outdoor activities to maximize your training results safely.

For example, if you need to log a 20-mile run for your marathon training, but weather conditions will only allow you to log 10 miles outside safely, plan to run your first 10 miles outside early in the morning when temperatures tend to be lower and then take your second 10 miles inside to a treadmill or indoor track area. For triathlons, you may be able to schedule your swim workouts at an outside pool or lake, but may need to bring your cycling and running training indoors depending on weather conditions. The key to maximizing your heat-intense summer workouts and training is to be flexible, creative and safe.

By incorporating the four guidelines above into your workouts this month, you won’t have to put your fitness routine on hold when summer heat is in full force. If you need to get your summer fitness routine started or back on track, the personal training experts at Fitness Together are here to help you look better, feel better and perform better than you ever thought possible this summer. At Fitness Together, certified personal trainers set up individual nutrition and exercise plans that will help you make your summer fitness goals and aspirations more attainable. Call or come into our local studio today to turn up the heat to your summer fitness routine.


contributed by:
Kelly Huggins
Exercise Science, BS
Fitness Together
Fitness and Nutrition Coach