Tag: water

End of Summer Blues

By Personal Fitness Trainer Adriana Brown, Seattle Athletic Club Downtown

 

Well, it’s coming; fall is right around the corner.  Soon, gone are the mornings of birds chirping, sun shining, and flip flops.  Now comes the hard part, the continual early wake up in the dark, wrapped in your ski jacket, de-fogging your car.  Not such a pretty picture I know.  This is the killer for many workout routines.  In the summer time it’s easy to have motivation to get up early and get your workout in before work but once the cold hits your warm bed talks louder and louder to you.  How do we avoid the bad weather slacking?  A few easy steps and hopefully we’ll stay the course!

 

  1. GOALS!  Set them now, set at least one goal for the next 3-6 months.  Make them small and achievable but make them something that means something to you.  Remember that Mexico vacation in December?  Now is the time to stay strong and continue to work towards that fit healthy body.  Maybe you just want to do the Tough Mudder in September, continue your training and you’ll make it through with flying colors and a smile on your face!  No matter what your goals are big or small, make yourself accountable and continue on your well earned path to success rain or shine!

 

  1. GET A WORKOUT PARTNER OR TRAINER!  The number one way to make sure you get out of bed is to have someone waiting for you at the gym.  Whether it is your friend from work, your cousin, or someone you are paying, having a breathing person waiting you at the gym will push you to make the same sacrifice as someone else.  It’s so much more fun to workout with someone else, you can push one another, you can do more partner exercises, you can both bring strength and weaknesses to the table, but best of all you can keep each other accountable.  If you are still ditching your best friend 2 days out of 3 maybe it’s time to pay someone to keep you on track.  By hiring a trainer not only do you get fitness expertise, great effective workouts, but you also get someone forcing you out of bed!

 

 

  1. MAKE A DEAL!  Waking up early not working for you?  Make yourself a deal.  Two days a week you go early to the gym and two days a week you do it after work.  If after a month you’ve found yourself only making two workouts a week take a step back and see just what is and isn’t working for your workout times.  If you just aren’t a morning person maybe 6AM isn’t going to work for you.  Then find yourself a better time.  Whatever fits and whatever gets you in and accomplishing your fitness goals!

 

  1. GOOD SLEEP!  Good sleep makes everything better and easier.  You are more alert, your digestive system works better, your immune system is stronger, you think better, and best of all you feel refreshed and ready to tackle the day.  Make a bed time, stick to it.  Routine at home is just as important as routine in the weight room.  Resist the urge to stay up late for your favorite show, an extra 30-60 minutes of sleep could be your missing link between feeling half sick all the time and feeling like you can run a marathon!

 

 

  1. WATER!  Drink it, drink lots of it.  Replace one of your 4 cups of coffee with water.  The more water you have in your system the better your insides function, the better you feel.  It’s so easy to do so DO IT!

 

These are a few simple ways to keep you going when the going gets wet.  Bring on the dark and the dreary; you’ll be feeling like a ball of sunshine when you finish a tough workout and you are proud of what you’ve done.  You didn’t work that hard all summer to let it go now!  Hang in there and work hard!

Water Safety

Do you consider yourself to be safe when you are on or near the water? Do you have the appropriate safety gear for any of your water activities? Are you on a boat; are there enough lifejackets for everyone on board? Are those lifejackets within arms reach? Do you have all children 12 and under wearing life jackets at all times while on the boat? 80% of all drowning victims in boating accidents were not wearing lifejackets.

These are all questions you should be asking yourself before you embark on your next boating or any type of water adventure.

What do you do if someone falls off of a dock and doesn’t know how to swim? Do you go in after them? Are you a good swimmer? Do you have any lifeguard training skills? The best way to help is to lie down on the dock reaching with your arm or leg if you cannot reach them that way take off your jacket or shirt if need be your pants get a good grip on one end and say grab my coat or arm. Don’t jump in and try to save them yourself. There have been to many times where either both people end up in trouble or the rescuer is the one that drowns. If you have an unopened large bag of chips can be tossed to the victim for them to float on. Then you can give them instructions how to get to shore.

It’s sunny and warm, but beware of swimming in cold waters

We have had so many months of either working out inside or some people braving the rain, snow and wind to get a workout in outdoors. As soon as the sun comes out we all flock outside – looking for some vitamin D. Warmer weather means more beach time, but keep in mind the water is not nearly as warm as we may think it is. Just because we have had sun for a few days, it doesn’t heat Puget Sound and the many lakes and rivers around here rapidly.

Water temperatures range from 44 ° – 46 ° F in the winter to 54 ° – 56 ° in Spring and Summer months. The human body’s temperature run between 97 ° – 99 ° – which is a huge difference from the water temperature. Keep this in mind when you head out for your Spring and Summer activities. It only takes 1 – 4 hours of being in the water for hypothermia to affect your body. The time it takes for hypothermia to affect you depends on a few things, such as body fat the amount and type of clothing you are wearing. If you are moving you seem to keep warmer but once you stop all the heat quickly dissipates.

Children get chilled much more quickly than adults. Watch for chattering teeth and lips this is sign of being too cold. After that the lips turn from pink to purple this means get out and get warm. Typically one should think of getting out before the lips are purple.

Don’t forget the sunscreen!