However, I long to be outdoors during my runs. Therefore, I am going to once again attempt to move my workouts outside, but I will be keeping the following tips in mind:

1. Hydrate, Hydrate, Hydrate – It is not enough to drink water when I am thirsty. Research shows that once a person has begun to crave water, they are already 3% dehydrated. In order to avoid this, it is recommended that you drink 2 to 3 cups of water a few hours prior to a workout. Once your workout starts, consume 1 cup of water every 15 to 20 minutes while exercising.

2. Avoid High Heat Hours – If you are going to exercise outdoors, try and schedule your workout before 10 a.m. or after 3 p.m. The temperatures tend to be the highest between 10 -3 — high temps mean a higher chance of heat stroke.

3. Protect yourself – The sun is quite powerful, and even a few minutes in direct sunlight can put you at risk for skin damage. Therefore it is important that you apply sunscreen regularly. My dermatologist recommended that I wear SPF 30 or higher, and that I reapply frequently. Not only will the sunscreen protect me from skin damage, but it will keep my body temperature from rising.

Do you have tips for working out during the summer?

Kimberly, over at Fit Fig wrote this great article. Thanks Kimberly!

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“Rarely, if EVER, do you need to suppress your appetite!”

The real secret is to increase your metabolism… the rate at which your body uses food for fuel. Then being hungry is a good thing… as long as you’re eating the right foods at the right time.

But let’s say you want to curb your appetite at night…. that’s the time most people really lose it on a diet plan. Even on a plan that ASKS you to eat frequently, there are times where night-time cravings need to be put to sleep.

So use these tips from the article to ease the urge to eat at night:

1. Protein First

“Rise and shine with protein.” What does this have to do with night-time cravings you ask? Everything.

Set the body up to use your own fat-stores for fuel by eating protein in the morning and your appetite FOR fatty foods goes way down during the day and the night. Protein is “thermogenic”, meaning it helps increase your metabolism. It also acts as a natural appetite regulator.

Notice I said “regulator” and not “suppressant.” That’s because you only need to regulate your appetite, no matter how much body fat you desire to drop.

2. Go For The Grapefruit

In a study at the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, people who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. That doesn’t sound like a lot (and it isn’t) but that’s ALL they changed.

It doesn’t matter for our purposes… we want to lower insulin at night. Why? Insulin is not only dangerous for your health in excess but it also can cause a LOT of fat storage if secreted too much at night. Enter the lowly grapefruit.

A great snack, especially if you have a few bites of lean protein with it.

3. Smell This!

This is a trick I didn’t know about until recently. Smelling food can trick your brain into thinking you’ve eaten.

A recent study found that those who inhaled peppermint in scent form every 2 hours at (get this) 2700 calories LESS per week than they normally did. Let me put that in perspective: That’s a fatloss of more than half a pound a week… from sniffing peppermint! WOW!!

Vanilla also works. You can keep vanilla-scented drops or even candles around the office and take a wiff every few hours. How easy is that?

4. Don’t Forget the Fat

Yes, you also need dietary fat… and not just “a little.” You need a moderate amount to stay healthy and keep insulin regulated. Olive oil and even coconut oil are excellent sources, as are naturally occurring fats in fresh fish, grass-fed beef, farm-raised chicken and whole eggs.

Have other suggestions, let me know with a comment.

Have a fit, happy and healthy day!

– Coach Jenn

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As I’m sure we will all agree, grabbing an apple or a handful of nuts for a snack can get pretty boring pretty fast. Chalene created a fun “Snack-O-Matic” chart to help you make fun and fast snacking choices. Basically, you pick a base, a dip, and a topping to reach about a 100 calorie total. I am having fun with it already. Today my snack is apple slices warmed in the microwave with crumbled walnuts and a sprinkle of cinnamon. YUMMY! Here are some of the option ideas:

Base choices:
Apple
Cantaloupe
Carrot
Celery
Corn Chips
Pita
Rice cake

Toppings
Banana slices
Bell pepper
Blueberries
Egg whites
Raspberries
Tomato
Tuna
Turkey

Dip ideas
Avocado
Cottage cheese
Cream cheese
Honey
Nut butter
Salsa
Pesto

Lastly, there are freebies that basically add no calories, but can add some spice to your snack. Ideas include: Basic, mint, mustard, cinnamon, garlic, etc.

So, have fun with your snacks and create your own Snack-O-Matic chart at home. Happy Snacking!
For more info about Turbo Fire or to order CLICK HERE! You’ll get me as you free coach too!

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