Written by: Annie McCabe
Tucson is known for its crazy hot summers! This is my first summer staying in Tucson; and
although I am worried about the heat, I do not plan on letting it stop me. Heat or no heat I vow to #DoMore! Instead of using the heat as an excuse to skip another workout, I plan to use these tips to keep up with my fitness goals. I hope you will do the same and #DoMore this summer.
Hydrate throughout the day. Drink plenty of water before, during and after your workout. Do not wait until you are thirsty, by then you are already dehydrated. Strive to drink 7 to 10 ounces of fluid every 20 minutes of exercise. If working out outside be sure to plan a route that allows access to water or carry water with you. Be aware of signs of dehydration. These
include headaches, muscle cramps, lightheadedness, fatigue, confusion, and elevated body
Dress to Impress
Invest in light-colored and breathable material instead of your cotton tee shirts. These synthetic micro-fiber materials will allow sweat to evaporate, cooling your body more efficiently.
Time Your Workouts
Set your alarm for early morning before the sun comes up to avoid the summer heat or plan a workout at sunset.
Hit the Pool
Try adding a pool workout into your workout schedule. This is a great way to accomplish aerobic exercise while keeping you cool. A bonus is reduced stress and pressure on your joints vs. other workout regiments. By adding pool workouts to your routine, not only will you stay cool and get a great workout, but you will also get some vitamin D! (But don’t forget the sunscreen)
Try a Fun Fitness Class
Taking a group fitness class is a fun way to stay in shape, beat the hit, and stay motivated! Check out your local gym’s fitness schedule and sign up for a Zumba, spin, yoga, or a strength training class. Enjoy a great workout while staying cool in the air conditioned gym.
Listen to your body
Do what is best for your body. Listen to what it is telling you and do not push yourself too hard. If you start feeling faint, dizzy, or dehydrated make sure to stop exercising and take necessary action.
Don’t let the summer heat stop you from chasing your goals. Tell us how you #DOMORE during the summer heat, in the comments below!
Written by: Annie McCabe
As a Dietetics student, the topic of sugar has come to the table many times. Sugar and its use is a controversial topic. Sugar is a simple carbohydrate that is converted by the body into glucose and then used for energy. However, not all sugar is created equally. It is important to learn about and identify the different types of sugar. Then examine your diet and check ingredient labels for natural sugars and added sugars.
So, what is the difference between naturally occurring sugar and added sugar?
Naturally occurring sugar is found in two forms, lactose which is found in milk and fructose, which is found in fruit. Consuming natural sugars is crucial because they are found in whole foods, which are key from a nutritional standpoint. Consuming whole foods provides you with nutrients such as Vitamin D, calcium, Vitamin A, Vitamin C, and fiber. These nutrients are hard to find in foods with added sugars.
Added sugar is sugar removed from their original source and added to food and drink. It can be added for many reasons including flavor, fermentation, and to avoid spoilage. It is important to note that natural sugars, such as fructose can be used as an added sugar. For example, the sugar you add to your coffee is also added sugar. Food manufacturers are not mandated to separate naturally occurring sugars and added sugars on a food label. However, by knowing what to look for on an ingredient list you can reduce your added sugar intake. Doing so helps with overall health and wellbeing. Keep an eye out for words such as, but not limited to, agave syrup, cane syrup, corn syrup, dextrose, molasses, and fruit juice concentrates.
Why this matters?
The body metabolizes natural sugar differently than it processes added sugar. Added sugar is broken down rapidly causing a spike in both insulin and blood sugar levels. Natural sugars, which contain fiber, slows down metabolism thereby decreasing the spike in insulin and blood sugar levels and leading to a full feeling.
Next time you’re out at the grocery store, #DoMore , and look at food labels. Familiarize yourself with the different names for added sugars and work on taking baby steps to decreasing your added sugar intake.
What does it mean to #DOMORE?
A question that has so many answers, some simple and some not. It seems I find myself asking this question a lot.
What does it mean to #DOMORE? It can mean waking up sore and tired but putting on your shoes and going for a run. After that going to school for hours, then going to the gym for 3 or 4 hours. Pushing yourself to a limit that is impossible. Breaking down day after day, only to wake up and do it again. That’s just the simple answer.
Wanting to #DOMORE is so much more than that. Every morning I wake up, I feel like I will never be good enough. I will never accomplish my goals, I will never amount to anything, all of my hard work is for nothing. Pushing through that is a daily war that wages within myself. Every day I fight and expect something better of myself because if I don’t, then the little voice telling me I can’t, won.
That’s what it means #DOMORE. Everyday you fight, not just the pain and the fatigue, but that little voice. Inspire others with your hard work and effort. That little voice may never stop saying you are worthless, but waking up and putting in the effort is one step closer to quieting it.
What does it mean for you to #DOMORE?
Are you behind on the latest sports craze? Well it’s time to get in-the-know. Pickleball is taking over the US, so here’s lowdown about this new tennis-type game.
Pickleball is currently the #1 fastest growing sport for adults 40 and over. It’s been a life changer for a lot of people who've played tennis or racquet ball, but can no longer can play those games due to knee, elbow and shoulder injuries. Pickleball has been a great game to resort to and stay active.
"In my mind, this is going to be the game that keeps older people going. When you get older, you still want to be active, but your friends may not play anymore, or you don’t want to be the oldest one out there, and you want to be able to carry your weight; pickle ball is perfect for this," claims Sandy Don from the Tucson Racquet and Fitness Club.
It’s drop-in, so you just kind of show up and play with whoever is there. Now you can still plan and arrange your own games; that’s always available. The game is so neat because you can play with such a wide variety of people. On certain days we hold round robin tournaments, where you’ll have a chance to play with everyone who shows up. The various types of games give you different options and something to strive for.
"We have young people from their mid twenties to thirties to a 92-year-old who plays with us regularly," says Sandy. "It’s become a bond, a family, you know a pickle ball family!"
How does Pickleball differ from tennis and racquetball?
First off, you play with a wiffle ball; it’s got holes in it and it's larger than tennis and racquet balls. The paddles are like the ones that you use in racquetball: composite paddles.
Secondly, the court size is much smaller. One tennis court houses four pickleball courts. Two per half to give you four. Generally speaking you play doubles, so it’s easier on the knees. We’re finding that young people enjoy playing singles and are extremely competitive. So it’s cool that there’s such a range, and it’s a game that you can play for so long into your years because it’s not as demanding as tennis.
"It has been around awhile, but yes it’s just blowing up within the past 5 years," Sandy says.
How did Pickleball get it's name?
"The story goes: there was a gentleman playing somewhere in the midwest and he had a dog named pickles, so when the ball went off the court, he said pickles go get the ball!" claims Sandy.
After doing a bit of research, I found that the dog Pickles did exist, but only after the game was created. The following was found in an article "The Doggone Lies About Pickleball", written by Tristan Baurick, January 16, 2009.
"Frank Pritchard, another of Joel Pritchard’s kids, said the name may have come from his mother, Joan, who was a competitive rower on the island. She sometimes referred to the ‘pickle boat,’ the slowest vessel in a race.
So, just come out and try it! It’s an extremely fun sport and the fact that it’s drop in give you so many options about how long you wanna play, along with getting to meet so many people that you would have never met before. You will get addicted, I promise.
By Annie McCabe
New Year, New You! 2017 is YOUR year to #DOMORE.
I am a full time college student, an avid runner and ACE certified group fitness instructor who is always looking for new motivation and principles to workout, challenge and improve myself. These simple tips will help you stick to your exercise goals and get results in 2017!
Mix it up
Try new types of workouts regularly in order to keep you on your feet, to work different muscle groups, and to avoid becoming bored with the same daily workout routine. If running is your modus operandi, sign up for a hip-hop dance class, attend a yoga class, or get moving in a spin class. There are so many different types of workouts, so why not try them all?
Set a Date Specific Goal
By setting a specific and attainable goal, you will be motivated to continue working out in order to reach that goal. Step outside of your comfort zone and register for a race or competition and mark it on your calendar.
Workout with Friends
Make your workout a social event. By doing so it will be something to which you look forward. By working out with friends or in a group, you are more likely to stick with it. Join a workout group, local running club, or fitness class.
Thank you all for taking a few minutes out of your day to hear me out! I hope it helps. Put any questions or comments in the section down below. Best of luck on your fitness ventures and I hope you have the chance to get out there and #DOMORE today!