While Portland has the reputation for cloud cover and rain, the city has no trouble turning up the heat during the summer months, as evidenced by our current streak of hot weather.
These scorching temperatures can leave you feeling sluggish and tempted to shrug off your daily workouts, which can slow, or possibly stop, your momentum towards your fitness goals. It's important to stay on track, however, and find ways to continue your program while also keeping yourself safe from overheating.
Here are a few tips to help you stay cool and beat the heat:
1. Workout out early in the morning or later in the evening. Avoid the heat of the day whenever possible. Even if you prefer a different time, using the edges of the day during particularly hot spells can help ensure that you keep your fitness habit going until it cools down.
2. Drink water. Your need for water increases dramatically as the temperature gauge rises, so drink up to avoid dehydration. Additionally, pour it on or take a cold shower to help you manage your body temperature. Use a spritzer bottle filled with cool water to mist yourself for more instant relief.
3. Take a dip. Swimming is a great cross training activity AND will help keep you cool. Find some water and get in it. If you sit near an outdoor pool, be sure to wear sunglasses to help shield your eyes from the sun rays reflecting off the water.
4. Dress in light colored, loose clothing. Light colors reflect sun rays. The loose fit will let out body heat while allowing you to benefit from any breeze.
5. Opt for a sun visor or a hat made from a breathable material. The fact that as much as one third of your body heat is lost from your head can be bad during the winter but fabulous during hot summer days. While you may want to shield your face and head from the sun, let that heat escape!
6. Listen to your body. Unless you are training for a specific event, don't worry so much about keeping up with your regular pace when running or walking, just put in the time. If weight training is the goal for the day and you feel weaker than normal, opt for more reps and/or sets with lighter weights or do body weight exercises that can be modified. The important thing is to keep developing the fitness habit. That means staying consistent and, again, putting in the time.
7. Go slowly and be patient with yourself. Give yourself more time to build up your workout momentum. As you acclimate to the heat, you may find your strength and ability increasing. Allow your body time to get in the groove. You may also need to cut back on the duration. This is ok; give yourself temporary permission without beating yourself up about it.
8. Do something new. Go for a hike or bike ride in a new area, preferably with lots of shade. Try paddle boating, rollerblading, or indoor rock climbing (with air conditioning). Hot weather is a great time to try something new while staying active. As you learn you'll tend to exert yourself less since you need to slow down to learn the new area or master new techniques.
9. Slather on the sunscreen. Protect your skin from damaging ultraviolet rays to decrease your risk of skin cancer. Sunscreen can also form a shield against the sun to make you feel cooler during exercise.
10. Learn how to workout at home. One of our philosophies at Wildfire Fitness is that you CAN workout anywhere, anytime. With just a little space, creativity, and little or no equipment you can get a great workout while standing in front of your fan or in an air conditioned room of your house. Watch some videos, read some books, or contact us if you're not sure what to do.
Keep it safe! According to the CDC, here are signs of impending heat illness:
* An extremely high body temperature (above 103°F)
* Red, hot, and dry skin (no sweating)
* Rapid, strong pulse
* Throbbing headache
* Dizziness
* Nausea
* Confusion
* Unconsciousness
Frequently Asked Questions (FAQ) About Extreme Heat
Manage your weight by managing your portions
While what you eat is VERY important, without portion control you will not lose weight or manage body fat even if you "eat healthy."
Unfortunately, however, it can be tough to visualize what a normal meal or serving looks like since everything from muffins, bagels, and movie popcorn to "cups" of coffee and bottles of juice have grown considerably. With that growth in portion size has come a growth in consumer expectation and a desire to "get our money's worth." This increased expectation, however, has been partially responsible for our collectively increased waistlines, so understanding the caloric impact of what you eat is important for making scale-friendly decisions.
To help you manage your weight, learn visual cues for the foods you eat. This is can be extremely helpful since it may not always be practical to weigh and measure your servings.
Here are a couple of sites to help get you started with visual portion cues:
~ The WebMD Portion Size Plate
~ Portion control for weight loss
Holiday healthy 4th of July tips
Keep your holiday healthy. Plan ahead for your 4th of July festivities to help you stay on track.
1. Start the day with a workout. It's less likely to be pushed of the schedule and you'll create healthy mindset for the day.
2. Eat a healthy breakfast. Resist the urge to "save" your calories for the picnic/party. You'll be famished & more likely to overeat.
3. Drink up! Water, that is. Drink a cup of water before/between each glass of alcohol, juice, or punch.
4. Serve yourself & sit down. No eating at the buffet table. Those "standing calories" and "tastes" do count!
5. Eat your veggies. They are very low cal (just watch the dip). You'll also benefit from nutrients such as antioxidants, vitamins, and minerals.
6. Go grilled. Choose lean proteins fresh off the grill such as chicken or fish. Skip the hot dogs and hamburgers; white buns are a big no-no!
7. Watch your portion sizes. This goes without saying. Strategies aside, if you overeat your body will still store the excess as fat. Period.
8. Make dessert fruity. Satisfy your sweet tooth while adding healthy nutrients & cutting calories-watch out for added sugars!
Here are some great fruity recipes: Heart-Healthy Summer Desserts
1. Start the day with a workout. It's less likely to be pushed of the schedule and you'll create healthy mindset for the day.
2. Eat a healthy breakfast. Resist the urge to "save" your calories for the picnic/party. You'll be famished & more likely to overeat.
3. Drink up! Water, that is. Drink a cup of water before/between each glass of alcohol, juice, or punch.
4. Serve yourself & sit down. No eating at the buffet table. Those "standing calories" and "tastes" do count!
5. Eat your veggies. They are very low cal (just watch the dip). You'll also benefit from nutrients such as antioxidants, vitamins, and minerals.
6. Go grilled. Choose lean proteins fresh off the grill such as chicken or fish. Skip the hot dogs and hamburgers; white buns are a big no-no!
7. Watch your portion sizes. This goes without saying. Strategies aside, if you overeat your body will still store the excess as fat. Period.
8. Make dessert fruity. Satisfy your sweet tooth while adding healthy nutrients & cutting calories-watch out for added sugars!
Here are some great fruity recipes: Heart-Healthy Summer Desserts
Don't let travel ruin your diet.
Vacations and business travel often increases during the summer months. Unfortunately, going out of town and outside of your normal environment can lead to bad eating and a bigger number on the scale. With just a bit of effort and willpower, however, you can avoid the pitfalls to your healthy diet and maintain your weight loss momentum. Not only will you feel great when get back, you'll also feel more successful and have more fun.
Breakfast
Whether starting your day with the hotel's continental breakfast or sitting in a nearby restaurant, there are many ways to get the nourishment you need while satisfying your appetite. Avoid excess sugar & white/processed grains (ie, cereals, bagels, donuts, sweet rolls, waffles). The "sugar-high" may bring you "up" for a short time, but you'll soon feel sluggish and perhaps a bit sick to your stomach. You'll also increase your body's ability to store fat as the flood of simple carbs increases your blood glucose levels, which in turn stimulates the insulin release by your pancreas, and insulin promotes the growth of fat tissue.
DO
~ Fill up on whole grain cereal and low-fat milk.
~ Choose a whole grain/bran muffin and a hard boiled egg.
~ Yogurt with a little granola can be a good choice, but watch out for sugar/HFCS*
~ Opt for whole fruit instead of juice.
~ Drink herbal tea or water with a squeeze of lemon.
~ Choose an omelet filled with vegetables and a slice of whole grain toast (skip/limit the jelly and butter).
~ Opt for a bowl of oatmeal with fresh fruit.
Lunch
Busy days may tempt you to opt for fast food. Don't do it! Not only will your choices be limited, you can also pile on the calories and preservatives in just a few bites without long term satisfaction.
DO
~ Stop at a local market for healthy snacks such as baked whole grain crackers, string cheese, cut veggies and hummus, raw trail mix with dried fruit and nuts, and fruit just in case you are on the run and get a late start on lunch.
~ Choose a dine in restaurant to help give you healthier options.
~ Opt for the soup and salad special. Do go easy on the salad dressing.
Dinner
When you're out of town seems to pass more quickly so be careful not to eat too late. Also, avoid eating your heaviest meal late; eat a larger lunch and smaller dinner instead.
DO
~ Split a meal with a friend or dining partner to help control your portion size.
~ Cut the fat by choosing baked or broiled lean proteins (ie chicken, fish) instead of battered and/or fried menu items.
~ Order and EAT your veggies. As long as they are not bathed in sauce (aka hollandaise) vegetables are always low fat, low calorie items. Great choices are broccoli, green beans, and asparagus.
~ As for dessert, skip it. If you must satisfy your sweet tooth opt for low-fat sorbet or mixed fruit.
Be smart. Eat well. Succeed!
*High Fructose Corn Syrup
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