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Summer Safety – Preventing Heat Exhaustion

Summer Safety – Preventing Heat Exhaustion

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Summer Safety – Preventing Heat Exhaustion

Woot woot!  Summer is finally here.  Like many of us, I love being outdoors and spending time with my loved ones.  My favorite activities include being by the water, going on hikes, and feeling the sun against my face and wind against my skin.

However, one of the most important things I’ve learned over the years is to protect yourself from the heat and stay hydrated.  During the summer, our bodies must thermoregulate and adapt to the heat, and this can lead to heat illness and heat exhaustion.  I’ve personally experienced this and it’s no joke.  I remember my body becoming weak and my vision blurring.  Worse, I could barely stand up and I had to sit down to cool my body off. 

  • Below are some tips to enjoy the outdoors safely and prevent heat exhaustion from occurring.

    • Monitor how you feel. If you are dizzy, fatigued, have a headache, pale skin, or rapid heartbeat, take a break, and contact a medical professional as needed.
    • Drink plenty of fluids and avoid excessive caffeine and alcohol as these can lead to further dehydration.
    • Wear layers. Remove tight or unnecessary clothing to help with regulating body temperature.  These can restrict your body and prevent you from cooling off.
    • Apply other cooling measures as needed, such as a fan, ice towel, or a cold shower.
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  • In addition, heat exhaustion is preventable through maintaining hydration.  Below are some tips on how to drink plenty of fluids during the summertime.

    • Pack plenty of water. Usually if you feel thirsty, you are already dehydrated.  Having an adequate supply of water will help you stay hydrated no matter where you go.
    • Although there is no exact number on how much water you should drink, a good rule of thumb is to divide your bodyweight by 2 and drink that number of ounces each day. Increase this amount if you are active or exercise regularly.
    • Eat food with high water content. Cucumbers, celery, tomatoes, watermelon, spinach, strawberries, grapefruit, and broccoli are all great examples.
    • Plan accordingly. Summers in Sacramento can reach triple digits and for extended periods of time.  If you’re exercising during peak hours, this may cause a huge strain on your body.  Know that it’s better to workout early in the morning or skip your workout if it’s during excessive heat.

    If you want more resources, you can visit CDC’s website on heat related illnesses.  Have an active and healthy summer!

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Sun Safety

Sun Safety

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Sun Safety

It’s that time of year again!  The sun is out, the temperatures are warm, and most of us are looking to spend time outdoors with our loved ones.  Going to the beach, rafting, and laying by the water are some of my bucket list activities.

As much as I enjoy being next to the pool and water, it’s very important to protect your skin from harmful UV rays and excessive sun exposure.  I notice that if I’m outside for too long, my skin appears to be dry, and I can develop mild to moderate sun burns.  Worse, prolonged exposure to sun can lead to skin damage, wrinkles, and even skin cancer.  Yikes!

We can all agree that protecting your skin is very important.  But what is fact and what is fiction?  What do we need to do to adequately protect ourselves?  Find out and test your knowledge below!

  • T/F: One application of sunscreen is all you need a day.

    False!  Sunscreen should be applied multiple times throughout the day, especially if you are swimming or being active.  The general rule of thumb is to reapply every 2 hours.  Apply about 1 ounce or 2 tablespoons of sunscreen on your face, arms, and body.

    T/F: You CAN get damage from the sun on a cloudy day.

    True!  The sun’s rays can penetrate through clouds and can even damage your skin as you’re driving in your car. The best method to protect your skin is consistency, which means applying sunscreen year-round and applying in the morning and before you go outdoors.

    T/F: Sunscreen is more important than wearing layers.

    False!  As much as it’s important to wear sunscreen, wearing loose, breathable hats/attire offer more protection as the sun’s rays are directly hitting your skin.  A combination of protective gear (long sleeves, wide brimmed hats) sunscreen, AND moderate time spent outdoors is the ultimate protection against sun damage.

    For more information, visit the CDC’s website to learn more on sun safety and how you can protect yourself.  Have a great summer!

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National Fitness Day

National Fitness Day

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National Fitness Day

Hello everyone!  Can you believe we are already in May?  The year is flying by so quickly.  My hope is that you are all outdoors and enjoying this sunny weather!

The first Saturday in May is called National Fitness Day.  Founded by Kim Bielak, the goal is to promote physical fitness and encourage everyone to get outdoors.  Whether you are a fitness junkie or just getting into fitness again, exercise can elicit tremendous benefits for both the mind and body.

Below are some guidelines on how to observe National Fitness Day.  Just remember, anytime and anywhere, you can take small steps to improve your health.

 

  • Try new exercises. I used to think that I only liked basketball and weightlifting.  Those were my go activities for physical fitness and I felt like nothing else would make me feel good.  However, I’ve discovered a love for yoga, dancing, and gardening recently.  These activities are now my favorite things to do because I’m getting out of my comfort zone and trying something new that I thoroughly enjoy.  Whether it’s cycling, going for hikes, or even joining a new fitness class, just know adding variety changes your fitness perspective.
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  • Make a new exercise playlist. I feel that music can motivate us to move and perform our best.  My go to for exercise is upbeat, high-energy beats that push me to sweat and burn calories.  Spotify, Pandora, Apple Music, and Amazon Music are all examples of streaming services which offer a variety of music.  You might even find an artist which you like to listen to outside of exercise class.
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  • Find your support system. As humans, we are social creatures who long for connection and belonging.  Having someone to talk to about fitness, motivate you to do your best, and push you when you feel you don’t feel like exercising will help you reach your fitness goals.  This person can be your family member, coworker, spouse, or even a gym friend.
Group of friends celebrating together in gym
  • Inspire yourself. Sometimes exercise feels like a chore, but it doesn’t have to be.  What is something you want to work towards?  What are some goals you’d like to accomplish?   Is there anything on your fitness bucket list that you’d like to cross off?  When we are working towards something tangible, the exercise we participate in has meaning and purpose.  Constantly making new goals will shift your focus and add more variety to your exercise routine.
Enthusiastic female runners in tutus nearing finish line at charity run
Stress Awareness Month

Stress Awareness Month

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April is Stress Awareness Month

Stress Awareness Month has been recognized every April since 1992, but this year it seems particularly important.

Learning to cope with our stress and finding healthy ways to deal with these situations can go a long way in living a healthy and positive life.

Many people have commented that I have a positive demeanor during my yoga and fitness classes.  People see that I’m happy go lucky and I always have a smile on my face. My clients have even told me that they have never seen me sad or frustrated with life. 

However, the truth is that like many of us, we have all experienced change in our professional and personal lives during these past 2 years.  I personally experience stress and frustration, even as someone who practices yoga and mindfulness regularly.  There are times where I take a step back so that I don’t let my emotions get the best of me.  However, it is through my yoga and mindfulness practice that I’m able to deal with what life throws at me and to adapt to an ever-changing world.

Right now, think about your stress levels.  Are you doing ok?  Is there anything you want to change or improve?  If so, the first step is to take some time for self-care.  Even if it’s something small such as listening to music or connecting with a loved one, small changes can make a big difference in our physical and mental health. 

If you are looking to add more mindfulness or work on reducing your stress levels, below are some tips to manage your stress.

Self-care is the best care. We all have so much responsibility in our lives, but your mental and physical health should rank at the top of your to do list.  Activities such as eating healthy, exercising regularly, getting enough sleep, and participating in things you love are essential to your overall wellbeing.

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Be mindful of how you’re feeling. Usually, we get so wrapped up in our emotions that we forget that although we are experiencing stress, we don’t have to focus and ruminate on it.  Take a deep breath, go for a walk, and get your mind off things.  Where your focus goes, your energy flows.

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Find support as needed. Your friends, family, and loved ones are there to support you.  Sometimes I feel like a burden if I talk to my support system and vent all my issues, but they are there to lift you up during hard times.  I now see that vulnerability isn’t a sign of weakness, but an invitation to connect and receive support from your loved ones.  If you feel like you need more help, a social worker or psychologist will be able to assist you further.

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Avoid unhealthy behaviors such as drugs, alcohol, and excessive food.  These habits might give temporarily relief, but afterwards our stress and problems are still there.  I’ve learned that taking a walk or participating in exercise gives me long term sustained benefit, so I avoid these habits as they end up making me feel worse

As you finish the rest of your day, just know that at any time and anywhere, you can take a deep breath in and slowly exhale to create a mini vacation and let go of stress.

If you are looking for more tips on how to deal with stress, see the CDC’s tips below.

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National Nutrition Month

National Nutrition Month

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March is Nutrition Month

Hi everyone and welcome to March!  I hope everyone is enjoying this beautiful weather!

As a trainer, I am asked frequently on the best exercise to help people lose weight.  There are various exercises (jumping squats, burpees, high knees) that pop into my head that will give you a great workout, but the best way to slim down is a combination of both exercise AND diet. 

March is National Nutrition Month and this year’s theme is to Celebrate a World of Flavors.  I’ve heard time and time again that Sacramento is one of the most diverse cities in all of America with various cultures and ethnicities, which equates to so many different and unique foods to choose from.  We can celebrate our differences my coming together to share a delicious meal with our loved ones.

In addition, we can think about our current diet and see where we can add a world of new flavors.  This month, think about something new to incorporate into your food that’s healthy and delicious.  Maybe add in a vegetable you’ve never tried before such as daikon, dandelion greens, and jicama.  You can also try exotic fruits such as goji berries, jackfruit, and durian (be careful with the smell!).  There are plenty of recipes you can choose from that involve delicious and savory flavors. 

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We can also think about our current diet and subtract foods that don’t necessarily have a world of flavor or help us with our fitness goals.  Removing sugar from your coffee, eating fresh fruit instead of cookies, and limiting the intake of fried and processed foods will help us feel and look better.

This March think of creative ways you can add more flavor to your diet.  For more information regarding nutrition month, visit the website below for creative ideas. 

National Nutrition Month—March 2022 – Nutrition (CA Dept of Education)

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Taking Care of Our Heart

Taking Care of Our Heart

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Healthy Heart Healthy Life

When we think of February, our first thoughts come to Superbowl Sunday and Valentine’s Day.  But an important February theme that is sometimes overlooked is Heart Health Awareness Month.

Heart disease is a widespread health challenge that affects hundreds of thousands of Americans.  The CDC states that 659,000 people in the United States die from heart disease every year—that’s 1 in 4 deaths. The goal of this month’s blog is to look at ways to help improve your heart health. Even if you are living with heart disease, you can improve your odds of living a long and healthy life through lifestyle modifications.

  • Get moving. Exercise and physical activity can reduce the risk of heart disease by improving the strength of the heart and helping to keep the arteries and blood vessels flexible, so blood can flow regularly.  The American Heart Association recommends 150 minutes of moderate exercise per week to reduce the risk of heart disease.  Try performing exercises such as walking or cycling and then build to more intense exercise.
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  • Healthy diet. Studies show that diets that are high in fruits and veggies while limiting saturated fats, salts, and fatty meats can reduce the risk of heart disease.  One diet that is healthy and nutritious is the Mediterranean diet, which focuses on fresh fruit, veggies, nuts, and fish instead of processed meats.
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  • Reduce stress. When we feel stressed out, our heart rate and blood pressure increase, which causes extra strain on our cardiovascular system.  Take some time to decompress and take care of yourself.  Reading a book, listening to music, or taking a hot bath are just some examples of practicing self-care.
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  • See your physician regularly. Regular check-ups with your primary care physician will monitor your heart rate, blood pressure, cholesterol, and fasting glucose, which are all factors that can play a role in your risk for cardiovascular disease.  By seeing your doctor regularly, you can know exactly where you are and what areas you need to improve.
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In addition, wearing red on the first Friday of February (2/4/2022) is a symbolic gesture to spread awareness of heart health and a commitment to take care of your own health.  Show your support by wearing red and making the conscious effort to improve your health and supporting others around you.

For more information and resources, please see the CDC’s webpage for American Heart Month.

American Heart Month Toolkits 2022 | cdc.gov

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