Get You In Shape started the Coppell Group Personal Training Program (Fitness Boot Camp) in 2007 partnering with the City of Coppell to have an outside group fitness program in Coppell. That means that we have been successful at staying alive for the Summer months of 2008, 2009, 2010, 2011, 2012, 2013, 2014 and are in 2015 now. That is eight HOT TEXAS summers altogether that we have been able to continue to provide the level of service people are looking for in a health and fitness program.
This blog post and Coppell Trainer Tip is really about warmer weather education and being prepared for working out in the HOT Summer months in Texas. Know that we encourage all our clients to modify or change up their workout a little bit for the sessions that the temperature is the highest (the 8am, 12pm and both evening sessions). You will get more out of getting to the sessions and going at a slower pace than not working out at all.
Before going into tips it's important to be aware of the increase in heat and humidity and what it does to our body. Our bodies are warmer than the environment. When that begins to change, our muscles regulate heat by releasing sweat, which allows the body to cool itself. It's really important to follow the tips below so you do not get to the point where you encounter heat exhaustion or heat stroke. The body cools off by sweating which is why it's important to hydrate yourself throughout the day. As long as you do that, your chances of getting heat exhaustion or heat stroke decrease drastically. It's when you become dehydrated that the problems start. Signs of heat exhaustion include general fatigue, nausea, dizziness, muscle cramps, weakness and an increase in body temperature. It's important to know that it if you are hydrated and treating your body right, it's perfectly safe and effective to workout in hotter temperatures. Just look how popular the bikram yoga or hot yoga has been for years. For many people, though, they just don't like the extra sweat and the time it takes their bodies to get used to the warmer outside temperatures.
Why water is important when it’s hot and how hydration can affect your health and exercise.
Being active and continuing to exercise all year round will always be a struggle with the different seasons and different temperatures if you workout or exercise outside. With spring here and summer looming, there are some important tips that can continue to help with your progress as it gets warmer and even HOT during the boot camp sessions. A few of the basic tips when you are working out or exercising outside would be to add sun screen, wear lighter clothes, and to bring a towel to help with the added sweat. If there is one key tip that I would like everyone exercising outside in our boot camp to know, it would be to make sure you are drinking plenty of water and staying hydrated. Dehydration is what we are trying to stay away from during these next few months.
We will begin this article with some basic facts and research just so that you think some personal trainer or boot camp coach is making this stuff up.
It is important to know that your body relies on a certain level of water in your system for a variety of physiological processes, one of which is maintaining your normal body temperature. You bring fluids into your body through ingested water, other drinks and some foods. An hour of exercise can use up about a quart of your body’s water. If you don’t replenish this water loss, your body can become dehydrated. Exercising in the heat utilizes even more water than normal, partly due to the increased sweat rate you will experience in a hot environment. Dehydration during long-duration workouts also often results in sodium and electrolyte losses.
Water is not only essential for life but in your quest for losing body fat, building muscle, and keeping healthy, it is crucial. Water is crucial to the proper functioning of every major system in your body. We lose about a liter of water per day just through our daily activities. If you’re not getting enough water, your body will not metabolize fat or digest food as efficiently. Drinking enough water allows fat and calories to burn effectively, rids the body of toxins and waste efficiently, and improves metabolism.
Water is also important in controlling hunger. When your body does not have enough water or it is dehydrated, it will send a signal to your brain to eat. Watch out, because your body is really asking for water. This can be controlled if you’re drinking enough water. Become self-aware of your water needs and drink enough throughout the day, before your body tells you that you need it.
Some benefits of water are that it has zero calories, it helps protect and lubricate your joints, and it helps head off wrinkles because water promotes elasticity in skin. Water also helps prevent kidney stones, helps cure hangover symptoms, and helps prevent urinary tract problems.
According to a Food and Nutrition Board of the Institute of Medicine report, “The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide.”1 The report states that healthy adults do consume enough water from drinking fluids (about 80%) and eating food (about 20%) to maintain health and proper physiological function on a daily basis—an average of about 3.7 liters (125 oz.) for men and about 2.7 liters (90 oz.) daily for women. However, this statement may not be true for individuals with higher than average fluid and electrolyte needs.
Those daily needs or average per day are for the typical person. Not sure if you have seen the studies about how many people are actually moving or working out on a daily basis, but they are very low. So if you are working out, which is most likely a high percentage of you reading this, those daily needs are probably going to be higher. If you are active at the gym or park doing cardio, resistance training, strength training, boot camps, or have a personal trainer, more than likely, you are going to need to drink more water.
The American College of Sports Medicine (ACSM) and the National Athletic Trainers’ Association (NATA) caution physically active people against “letting their thirst guide them.” After all, research shows that thirst—a physiological response to the stress on our bodies from fluid and sodium loss (via sweat, diarrhea or vomiting)—is NOT a good indicator of hydration status or the body’s fluid levels.
These groups recommend active adults drink before, during and after exercise and other active occasions (i.e., sports, physical work, recreation, etc.) to:
Another tip that should be pointed out is most studies suggest that if you are only exercising an hour (60 Minutes) a day, you only need to drink water to stay hydrated. We don’t need to go by what the big marketing sports drinks and electrolyte drinks are doing to try to encourage people to buy. Those drinks are really just for folks that are fitness enthusiasts and workout longer than an hour a day. Most people drink these high calorie drinks with ingredients like high fructose corn syrup and other unhealthy ingredients because they “taste good”. If taste is an issue, you may want to go with Advocare’s Rehdrate as an option. This is made by Advocare, who is the Official Nutrition Partner of Major League Soccer. If you are interested in finding a quality nutrition supplement to help with hydration, scroll down below and see why we recommend Advocare's Rehydrate over all the other BIG NAME products on the market.
Trainer Tips to Beat the Texas Summer
1. Stay Hydrated - Water, Water and more Water.
It's important to drink water throughout the day and NOT just during your workout session.
Tips to ensure you are drinking more water are in the video below
Some steps that will help ensure that you are drinking enough water throughout the day.
1. Have a glass of water by your bed before you go to bed. When you wake up, drink the water.
2. Bring a water bottle everywhere you go and make sure you at the least drink 8 ounces each hour. An easy way to figure this out is to drink a 20 ounce bottle of water every 2-3 hours.
3. Drink a glass of water before and after each meal. It will help control your appetite by drinking it 15-30 minutes before your meal. Another great benefit to drinking water before and after each meal is that it will help in the digestion process.
For anyone working out more than 60 minutes, Advocare's Rehydrate is a great addition of nutrition for the body for hydration. Get You In Shape has had great success with clients benefiting from adding Rehydrate to their day (and workout) to help with hydration for their body.
A Tip for anyone working out in the evening or later in the day - following the tips above and drinking water throughout the day can help you.
Make an effort to drink more water and you will begin to notice a difference in how you feel throughout the day.
How much water should you be drinking? It is a general rule to drink half of your body weight in ounces. An example would be if you weigh 150, you will need to drink at least 75 ounces in water. Know that most people will generally need more water each day when the temperature changes, especially if you are exercising outside. If you are exercising, your body may need more than this. The color of your urine is a good indication if you need to drink more water or not. If your urine is clear, this means you are hydrated. If your urine is dark, this means you need to drink more water.
We also have two more great Coppell Trainer tips about water and how it can effect your weight loss and health / fitness.
2. Listen to your body - As noted, if you are properly hydrated, it is safe to workout in warmer temperatures. Know that it may take a few weeks for your body to adapt or get acclimated to it. It's important that you listen to your body, go at a slower pace when you may need to slow it down and rest when you may need rest. An important key is that you continue to workout and NOT use the outside temperature as an excuse. Your body has to work hard (burn more calories 🙂 to adapt to the change in body temperature and the outside temperature. This again is why making an effort to stay consistent in your daily, weekly and monthly exercise is key to you achieving your health and fitness goals. Know that your workouts may not be as great as when the temperature is perfect but you will still benefit from it and workout out will help you in your health and fitness goals.
3. Workout earlier in the day - Make a change in your schedule and workout in the mornings for a few months before the temperature changes. Making changes is never easy. Especially when it comes to your day to day schedule. We have had a number of clients change from the evening sessions to the morning sessions during the summer because they knew they would not stay consistent with their workouts in the warmer months. This Coppell Trainer tip is not for everyone but it may apply to a few clients which is why we wanted to include.
4. Wear clothing that will breathe. -
5. Add a FrogTog - You can get these at Wal-Mart, Target, Academy, etc. it's a cool towel that can bring down your temp.
6. Bug Spray - Be proactive and make sure you have some bug spray to rid off mosquito's and bugs.
7. Sunscreen - This is a big one if you are working out in the sun. Make sure you protect your skin with sunscreen.
8. Don't forget to apply/reapply deodorant - It's natural to sweat more in the warmer weather. When it comes to working out in close proximity to others (like the Get You in Shape Coppell fitness program), make sure you are applying deodorant (or reapplying it) before coming to the fitness sessions. Since we are a group fitness program, it's only fitting that we all want to smell good while working out 🙂
Aa pointed out, most studies suggest that if you are only exercising an hour a day, you only need to drink water. We don’t need to go the big marketing sports drinks and electrolyte drinks are doing to try to encourage people to buy. Those drinks are really just for folks that are fitness enthusiasts and workout longer than an hour a day. Most people drink these high calorie drinks with ingredients like high fructose corn syrup and other unhealthy ingredients because they “taste good”. If taste is an issue, you may want to go with Advocare’s Rehdrate as an option. This is made by Advocare, who is the Official Nutrition Partner of Major League Soccer.
If you are working out longer than 60 minutes then we recommend Advocare's Rehydrate.
What is Advocare Rehdrate Electrolyte Replacement Drink and how does it work?
AdvoCare Rehydrate ™ Electrolyte Replacement Drink (Mix) provides the necessary nutrients to maintain proper metabolism and delay the onset of fatigue. It hydrates your body by re-establishing your electrolyte balance with its superior formulation. Rehydrate Drink has a low glycemic index that produces a more gradual insulin response and is isotonic, thus providing rapid gastric emptying and rapid rehydration. Furthermore, this drink helps support the body’s energy cycle and provides carbohydrate fuel necessary for energy production.
Unlike other sports drinks, AdvoCare Rehydrate Electrolyte Replacement Drink (Mix) includes antioxidants, carbohydrates, electrolytes, a powerful patented ingredient known as Sustamine™ and other nutrients that effectively promote optimal hydration and recovery. Rehydrate Drink has a 1:1 ratio of sodium and potassium, two of the most vital electrolytes that are lost when we sweat. Rehydrate Drink helps prevent cramping by providing calcium, magnesium and L-glutamine to support the contraction and relaxation phases of the muscles.
Benefits of Advocare Rehdrate Electrolyte Replacement Drink
* Helps the body stay hydrated during physical activity
* Provides a full spectrum of crucial electrolytes for improved electrolyte balance Includes amino acids to help feed your muscles
* Fuels your body with carbohydrates for energy production and sustained muscle endurance
*Contains antioxidants to fight free radicals commonly produced during exercise Helps prevent cramping during and after exercise
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Great Resources and Studies:
Comparative effects of selected non-caffeinated rehydration sports drinks on short-term performance following moderate dehydration. This compares Advocare Rehydrate with Gatorade. Click Here for Study and Results.
Article written by Brad Linder, Founder of www.GetYouInShape.com
As a former professional basketball player, Brad utilized the knowledge attained from a Master’s degree in Health, Kinesiology, and Sport Studies, to optimize his performance. With an extensive background in fitness and nutrition, he naturally wanted to share this knowledge with others as he entered into the health and fitness field. Since 1999, Brad has been able to help thousands of participants and clients. Brad has created and produced the Get You In Shape DVD and has been featured as the fitness expert on television and in newspaper articles. Brad has pioneered a high intensity boot camp called Get You In Shape Boot Camp, which has received rave reviews. It was featured in The Obama Diaries, by Laura Ingraham. Get You In Shape was also featured on The Doctor’s TV show with Julian Micheals as being one of the Top Fitness Companies in Texas.
Cynthia Linder is a former schoolteacher with a Masters Degree in Special Education. She has learned firsthand how to drop dress sizes and get in shape. Struggling for most her adult life to eat healthy and maintain a lifestyle of fitness, she met Brad in 2004. She is now a walking testimony; going from a size 10/12 to a size 4/6 and staying there. Cynthia has a huge desire to help others by motivating, encouraging, and inspiring others to reach for their goals.
Brad and Cynthia’s fitness business, Get You In Shape, has grown into one of the leading fitness companies in the Dallas area. What started as one man’s mission has grown into a business that offers fitness boot camps, corporate wellness, private training, and nutritional programs. Clients range from high-end millionaires to dedicated housewives. The simple approach of Get You In Shape is to educate, encourage, motivate, and inspire clients to achieve their personal goals. Because of this comprehensive approach to health and wellness, Get You In Shape is ranked in the top tier of fitness businesses in the Dallas, Texas area.
Brad and Cynthia Linder, owners of Get You In Shape, recently joined a select group of the world’s leading health and fitness entrepreneurs to co-write the health and fitness book titled, 3 Steps To YOUR BEST BODY In Record Time: America’s Leading Fitness Experts Reveal The Proven 3-Step System To The Body You Always Wanted…In Minimum Time. On the day of release, 3 Steps To YOUR BEST BODY skyrocketed to best-seller status on Amazon.com, reaching as high as #69 overall in the Amazon Top 100. The book reached #1 in both the Quick Workouts and Weight Training Categories, while reaching #3 in the Exercise and Fitness category and #24 in Health, Mind and Body category.