Running In Hot Weather

I don’t mind a hot drink, if it is a Tea in the middle of December. But when it’s my sport drink in my water bottle during a long run in the middle of July, that is not what I look forward to. It has gotten Hot here in middle Tennessee. I was running at Crockett Park here in Brentwood this week and thank goodness for the cold water fountains. Even though I was carrying a drink with me, and even though I started out with Ice in my water bottle bottle, it wasn’t long before I was making sure I was keeping to my rules of running in hot weather.

1) Remember that thirst is not an indicator of dehydration. Once you are thirsty, you are already low on fluids. Indications of dehydration are an elevated heart rate during and after your run and dark, golden-colored urine. After your run, keep drinking fluids until your urine is clear.

2) It takes approximately two weeks of consistent running in the heat and humidity to acclimate to warmer conditions.

3) During your run, drink about 4 to 8 ounces of water and/or sports drink every 15 to 20 minutes.

4) Weigh yourself before and after your run. Drink 16 ounces of fluid for every pound of weight lost. *Important note here... do not use this as a method of weight loss!

5) Apply a sunscreen of SPF #15-30. Make sure that it is a non-drip formula that won't drip into your eyes. My Dermatologist told me anything over 30 SPF is just marketing.

6) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor.

7) Wear light-colored micro-fiber clothing.

8) Run when your shadow is taller than you are, and when the sun is not high in the sky. If you run in the morning, you'll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.

9) Eat salty foods and drinks such as pretzels and tomato juice.

10) If you need to run slower, run slower, and if it is time to stop, please stop. Use your common sense and listen to your body.

One more thing - If you're serious about taking control of your health and fitness, then make sure you take advantage of your FREE Fitness Consultation (an $65 value).

During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body.

Self Defense & Combat Fitness Classes

Self Defense Combat Training class is designed to offer many benefits to any individual.

· Learn the proper technique of boxing and kickboxing

CLICK HERE to see a video of what you'll learn!

· Weight loss is a benefit of boxing and kickboxing

· Cardiovascular endurance will be improved

· You will gain overall fitness and confidence

· Most importantly you will have fun while getting in shape and learning to defend yourself.

This class is a great opportunity to learn the fundamentals of boxing and kickboxing. It’s a fun way of getting into shape and improving your current level of fitness. This type of training is for people of all fitness levels.

CLICK HERE TO READ MORE OR SIGN UP!

Mixed Martial Arts is, hands down, one of the most challenging sports I have ever trained and competed in. Not only is this sport fun and rewarding, but one of the most important techniques I have gained from this sport is the ability to defend myself. As well, in the two years I have been training, I have improved my fitness level dramatically. I want to be able to pass on these benefits to individuals of all different ages, fitness levels and gender. So come to Personal Best Fitness and get in shape while learning to defend yourself! I promise you’ll have fun in the process!

-JASON LANE -Personal Best Trainer and Instructor

Sign Up before July 29th and get a FREE PAIR of

TITLE CLASSIC BOXING GLOVES. A $40 Value!!

CLICK HERE TO SIGN UP TODAY

Why we have Cravings for Food!

Skipping This Could Mean More Cravings... Nothing can derail your best diet efforts faster than caving into a craving. That's why the more you learn about what causes them and what you can do to ward them off - the better off you'll be. Recent research suggests that skipping one important meal can cause you to cave into cravings throughout the rest of the day. Can you guess what that one meal is? (I'll wait...) Breakfast! Now before I give you the details of the study, it's important you understand what causes cravings in the first place. Psychological factors aside, the primary "driver" behind cravings is the hormone ghrelin. High levels of ghrelin in your stomach tell your brain to be HUNGRY. When ghrelin levels are high, we tend to overeat because we can't seem to get enough. Likewise, when ghrelin levels are low, we feel satisfied. Similar to how you feel AFTER you've indulged in the food you were craving. So in this study, researchers recruited healthy individuals who were NOT obese. Here's how they set up the experiment. Participants were asked to come into the lab on three separate mornings. Each time, they were sat in front of a display that contained pictures of fatty foods (think cake, chocolate, burgers, pizza, etc) or healthy foods (veggies, salads, fish, etc.) Then, as they looked at each picture they had to rate how appealing that food looked to them. Now here's where it gets interesting... One third of the participants were asked to eat breakfast before arriving. Once they were at the lab they were injected with a saltwater (placebo) solution 40 minutes before they looked at the screen with the high calorie and low calorie foods. Another third of the participants were asked to skip breakfast before arriving at the lab. They were still given the saltwater solution 40 minutes before looking at the food pictures. The final third of the participants were asked to eat breakfast before showing up. However THIS time they injected them with the hormone ghrelin 40 minutes before looking at the photos. To keep everything controlled, the researchers did not know whether they were injecting the subjects with saltwater or ghrelin. Also, the subjects weren't told whether the injection was saltwater or ghrelin. So what did the researchers find out? For starters, when subjects had breakfast and were injected with the saltwater they preferred the low calorie foods. When subjects skipped breakfast and were injected with saltwater, they preferred that fatty foods. And for the kicker - When they ATE breakfast and were injected with ghrelin, they found the high-calorie (fatty) foods more appetizing. The lesson to be learned? DON'T skip breakfast. Doing so may be the equivalent of injecting yourself with the "hunger" hormone ghrelin. And that means more cravings throughout the day. And by the way ... if you're serious about taking your health and fitness to the next level, why not take advantage of your FREE Fitness Consultation? (an $65 value) During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body