Water: Don’t Neglect It

water splash in a glassWhen it comes to working out, there really aren’t a lot of things you need to take with you. You get some gym clothes, you grab a towel, and you’re ready to build some muscles, right?

Gyms like Boomer Fitness are great for that reason. We carry the essentials you need when you’re here, so you don’t have to worry about taking things with you. We’ve got the equipment for the workout, the showers for cleaning up afterward, and the water faucet for when you need to re-hydrate.

But what happens when you’re outdoors this summer? You might go for a hike up Dog Mountain, go jogging around the block, or even cycle down to the local grocery store. When you head out, you still might not take much with you, other than some breathable clothes, a cellphone, and the keys. But there’s something missing. Can you guess it? If you guessed water, you know where I’m going with this.

Water is ESSENTIAL, especially when you’re outdoors. Think about it this way: your body is already around 65% water. Would you really want to deny yourself something that makes up 65% of your body?

No matter what you’re doing, you’re likely going to be outdoors this summer. And if this heat continues, it’s going to get very, very hot while we’re outdoors.

This means you’re going to need a lot more water than you might in a regular workout. Why is that? Well, when your in a hotter environment, you’re going to be sweating a lot more. Your going to be expending more water, which means you’re going to need to replace it with even more.

When you exercise, your muscles are going through a number of chemical reactions. Water is essential in many of these reactions, and if they don’t have the necessary ingredients, these reactions slow down. Think of water as lubrication for your muscles. Without it, you’re going to start getting less efficient.

Here’s an example – As you work out, your heart is going to be working harder than normal to get blood to your muscles. Water is the main ingredient in plasma found in your blood, which is responsible for moving chemical components around your body. Drinking more water means your body is going to be much better at getting things where they need to go.

So do yourself a favor the next time you hike up Dog Mountain: Bring a canteen of water with you! You will feel better, your body will be more efficient, and best of all, you’re exercising outdoors! You can’t lose when you’re enjoying the great weather this summer.

The Do’s and Don’ts of Enjoying Your Vacation

iStock_000002284032XSmallLast Tuesday, I wrote a little about ways Boomer Fitness can help you stick to your fitness goals while on vacation. Even while you’re on a trip, you still have goals you want to reach, and spending a whole vacation ignoring your fitness standards is not going to be easy to make up at the gym when you come back.

When you’re on vacation, make sure you enjoy yourself! After all, it’s not every day you get to spend some time exploring the Oregon Coast. And keep in mind that while you’re travelling, you can still stick to your fitness goals by making small adjustments.

So here are a few Dos and Don’t you can remember the next time you go on a trip out of town:

DO enjoy yourself – You’re on vacation! Odds are, it’s been a long time since you were able to drop everything and enjoy yourself. So get out there and make sure you make the trip a memorable one. If you have stuck to your diet, spent a lot of time at the gym, and seen improvement, go ahead and enjoy that extra drink or dessert.

DON’T make yourself sick – Keep in mind that if you have been sticking to your diet and spending some meaningful time at the gym, you wont be doing yourself any favors if you splurge too much. Many foods you may have eaten before you started working out are going to immediately affect your body once you eat. Many of my clients will feel lethargic after enjoying some fast food for the first time after a few months of swearing off the stuff.

A happy medium I like to recommend is making plans to enjoy a nice dinner in the middle of your vacation and then the last day of your trip. That way, you can really look forward to and enjoy your meal, without going overboard.

DO take a break from the gym – As the owner of a gym, this one isn’t as painful as you might think to recommend. If you’re spending some time on vacation, don’t force yourself to go out of your way to find a gym. There are plenty of other ways to work in some exercise, and the trainers at Boomer Fitness can help you find alternatives. Besides, spending time at the gym is supposed to be an enjoyable experience.

DON’T take a break from your body – Just because you might not be headed to the gym doesn’t mean you should stop all fitness. You might be taking a break from the gym on a vacation, but your body doesn’t magically “pause” its fitness.

Instead of dropping everything for a solid week (or however long your vacation might be) talk to Boomer Fitness about how you can stay on the horse. We usually recommend a few workouts you can do as you wake up, and a few stretches you can do before you head off to bed. While it likely isn’t as intensive as a day in the gym, your body will thank you for not giving up on it for a whole week.

DO go exploring on your own power – When you’re visiting a new place on vacation, go explore it! You’re only in the area for a short period of time, so you might as well see as much as you can while you’re there. Even if you’re just spending some time away from the office, take a day and discover Portland, or take a day trip and walk up and down the Oregon coast.

DON’T sit inside – Don’t experience your vacation looking out a window, or by sitting in an easy chair all day. Go out and enjoy the outdoors! See the sights, and engage the world around you. If you’re travelling with friends, invite them to go explore with you.

Go for a hike either in the countryside or through the city. Take a bicycle tour and go see the tourist spots, or go on your own and find the hidden corners no one else finds. If you’re near some water, go jump in the water and swim a few laps. However you explore, make sure you’re actively doing it. After all, being able to do all of these activities is part of the reason we exercise. Enjoy the hard work you have been doing!

However you take your vacation, make sure you’re enjoying yourself. And when you come back ready to hit the gym again, Boomer Fitness will be here, ready and waiting to help you get back into the swing of things.