Hi Fitbuddies,
This week’s edition is all about indulgence. In regards to dietary intake, indulgence always comes with a word of caution, and of course moderation. Indulgence can also be applied to thinking and expectations. There’s isn’t a reason not to expect and plan for the best. Now is the time to indulge in all the dreams you’ve set aside because you feared someone would shun the idea, or perhaps you felt you weren’t worthy of success. Who say’s that you can’t have it all? The sky isn’t the limit. It goes to infinity and beyond. We, limit ourselves through fear and intimidation. Take the shackles off your feet and live your dreams. Give in to flights of fancy and dare yourself to be, do and have whatever your heart desires. Fit Matters will return mid July, and of course Take Care and Be Well.
In Health,
Sandra
Whatever you vividly imagine, ardently desire, sincerely believe, and enthusiastically act upon... must inevitably come to pass! Paul J. Meyer
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o Training Tip - I Know What you Did Last Summer
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Well I don’t really know what you did, however if you’re staying true to human nature, it’s pretty much what you did last summer. And what’s wrong with that you say? Nothing, if predictability and repetition are tickling your fancy. Warmer temps are often the cue for slacking off on the workouts. Most of us make promises to get outside and work in the yard, walk more, maybe even play outside more. All that sounds good, but how much of it actually happens.
Unless you’re doing some serious gardening everyday it’s not going to be intense. Let’s be real when we do yard work, it’s more putzing around, than target heart rate activity. Lifting petunias from the flat to the flower bed also doesn’t add muscle mass or tone your thighs. Before you start yelling at me through cyberspace I know I’ve advocated to get moving even if it’s only a little bit. I still want you to do that, it’s a good thing, trust me. And, there are many of you that give it their all to make the most of the activity. My point is that if that’s all you do you won’t make many, if any changes in your physique.
It’s super easy to get sidetracked when greeted with sunshine, blue skies, humidity and a soaring thermometers. Naturally I’m not suggesting that you take your workout outside if the temps and humidity are going through the roof. Just pay attention to that little voice inside that’s trying to convince you that it’s too nice to workout when Mother Nature provides the perfect mix of sun and warmth.
Don’t spend your summer sidestepping your fitness plan and then playing catch up in the fall. Each season brings traditions and a myriad of excuses. Stay true to your plans and keep your fitness goals in mind. So if you’re game for a warm weather fitness here‘s how to make the summertime living and workout easy.
Slow your Roll
Allow your body to adjust gradually to higher temps. Lower the intensity and exercise for a shorter period of time when it‘s scorching. Warm up and exercise in the shade if possible. Over time the body's core (internal) temperature will drop during exercise and the metabolic rate at rest will decrease as it acclimates to the heat. Your body will also learn to sweat more in response to exercise, helping you to cool off.
Timing is Everything
Avoid the hours of 10:00 a.m. to 2:30 p.m. Those are typically the hottest hours of the day. As we age, our ability to regulate body temperature decreases, making this precaution doubly important. If the temperature is above 90 degrees F. and the humidity is above 75 % stay inside, or venture out early morning or late evening.
What‘s Covering you?
Loose fitting clothing helps to promote heat loss and evaporation. Light colors and clothing made of cotton or sweat wicking fabrics are best. Avoid open-mesh jerseys and tank tops, since they will cause overexposure to the sun. Don’t forget a brimmed hat, and a good sunscreen product with a SPF of at least 15 (waterproof is best since you will be sweating) to prevent sunburn.
Big Gulp
Dehydration is a big risk of exercising in hot weather, so drink plenty of water. Drink about 16 ozs an hour or two before you start to exercise. If possible drink another cup every 20 minutes during exercise and more within a half hour after you finish. The body can lose up to a quart of water an hour while exercising, so drink up, even if you don't feel thirsty. Avoid pop; it tends to dehydrate you more (caffeine is a diuretic).
Know When to Say When
Know the signs of heat exhaustion and heat stroke. Listen to your body carefully this is NOT the time to try and break records. If you experience any of the following symptoms rest immediately in the shade and drink plenty of fluids until you begin to feel better. If symptoms persist or worsen, get medical help immediately.
Weakness, dizziness, extreme fatigue, nausea, headache, or if you stop, sweating, become nauseated or dizzy.
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o What’s On Your Plate - Walk the Dinosaur
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Weight loss plans are a dime a dozen and everyone wants to add their two cents worth. Here’s mine. A few issues back the subject in this section was on lowering carbs. Notice I didn’t say “eliminating”. Not just for weight loss but for maintaining a healthy insulin level, and I still think it’s a good idea. What really grinds my liver is how some “experts” can be so self-righteous with their opinions. Anyone who’s had success with loss weight, fitness or computer programming for that matter can be pretty passionate about the subject. I’ll admit, I’m no exception.
Recently, I surfed upon the Paleo Diet. As the name implies the author suggests we adopt a caveman type diet. This consists of mostly meat, fruits, maybe a few eggs, some veggies, and some nuts. No grains, no dairy, nada, zip. The theory is that if our ancestors survived on this thousands of years ago it should be good enough for us. Research does tell us that our metabolism is still wired for this type of diet; diet meaning food intake, not an on and off again program. Way back when; grains as we know them today didn’t exist and cows were not domesticated. So much for dairy products.
2000 years ago refrigerators didn’t exist, does that mean we should dig a hole in the ground to preserve our meat and poultry? Or use tons of salt as a preservative? Can’t imagine that being healthy.
2000 years ago indoor plumbing was unheard of. Would you care to bathe in the nearby stream and drink from there as well?
2000 years ago our ancestors definitely walked everywhere they went or rode horseback. I agree we need to be more active, however if I’m going on a trip, a car, plane or train is my choice.
What about electricity and telephones, modern medical technology? I could go on and on but I think you get the point. Everything in moderation. Experts that have or think they have valuable information should convey it. Just don’t beat us over the head with it trying to convince us that our existence is doomed if we don’t comply. That may have been more than two cents worth.
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o Recipe Corner - Mango Mousse
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This comes from the vault of I want something wickedly indulgent. If you’ve been down for the cause of healthy eating at least 80% of the time, here’s a reward for you. Remember a little goes a long way. Savor each spoonful and banish all guilt from your conscious.
¼ cup orange liqueur
1 pkg unflavored gelatin
2 ½ pounds large ripe mangoes, peeled, pitted, chopped<//li>
1/3 cup sugar
1 cup chilled whipping cream, if you can find reduced fat that would be awesome
Pour liqueur into small bowl; sprinkle gelatin over. Let gelatin soften 10 minutes. Puree mangoes in processor. Measure puree and return 2 ½ cups to work bowl of processor (reserve remainder for garnish). Add sugar to mango puree in processor and blend well. Set bowl of gelatin in saucepan of simmering water. Stir until gelatin dissolves. Add gelatin mixture to mango in processor and blend. Whip cream in large bowl to soft peaks. Fold in mango mixture. Refrigerate at least 4 hours, and you can prepare it a day ahead. Here’s a little lagniappe for you; Serve it with a sliver of plain old pound cake. Hey if you’re going to indulge do it up right. Yum-Yum!!!!
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o Think About This - Did you Make That Up?
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In the midst of a grueling workout, one of my students asked if I had made up the exercise we were doing. I told her no. That’s a question I’ve been asked many times. Sometimes I do make them up, alter them or do a tried and true one. Would a non-original exercise been an easier I wondered? Probably not, intensity is the responsibility of the exerciser.
When you think about it every exercise, product or invention started as someone’s idea. Too often we get into the mindset that we as everyday people don’t get to make things up that can enhance someone’s life, let alone usher a little more prosperity into our lives. What’s up with that?
What’s keeping your ideas and dreams from coming to fruition? Hopefully its not feelings of unworthiness. Bill Gates isn’t any better than you and neither is Halle Berry. The rich and famous decided to actively pursue their goals and follow through on their ideas. Granted some may have had a helping hand in getting where they are, but they still had to reach for that helping hand. Go ahead and pursue that idea for the next gizmo or gadget that will help millions and line your pockets. My mom used to say, “Nothing beats a failure but a try”, and she was right.
Don’t spend the rest of your life wondering, what if.
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