Staying Active with a Hectic Schedule

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I don’t know about you but my summers seem to fly by so quickly. A combination of work, vacations, weekend getaways, holidays, and visits with friends and family can make summer vanish in a blink of the eye. It can also make sticking to a work out schedule pretty tough. After taking a look at my calendar I realized that I am only in town for two weekends in July AND August, how crazy is that? Although my schedule has never been so hectic, I have been able to stay on top of my workouts and eating pretty clean. I have a few tips to share so that you too can have a happy, healthy, and fun summer.

1) Morning work outs – With so many after work activities I like to knock out my work outs first thing in the morning. My personal routine is the 6am class at Revolve Mon/Wed/Fri and then working with my trainer Tues/Thur. By 7am my work out is done for the day!

2) Weekday structured work outs – As if after work activities aren’t enough, lately my weekends are completely packed. I find that my body works best with 1 – 2 days of rest so I use my weekends to stay active in different ways. I love hiking, biking for transportation, and the occasional trail run. Once the weekend hits I can look back on a week of great work outs and enjoy my weekend a little bit more.

3) Stay flexible – Lately I have been heading out of town on Thursdays so I miss my Friday morning class. To “make up” for the class I will sneak in an extra cardio session on the weekend. Early morning bike rides and runs are my go to. Both activities are a great way to see the area that you are in.

4) Intuitive eating – I am the last person to skip breakfast or lunch during the week. 6am work outs mean I am always hungry for breakfast, lunch, and normally a snack in between! On the weekends I find that lately if I get up and I am not hungry I just roll with it. There is a very good chance I will be around a grill and snacks at some point in the day so if my eating times shift a bit I go with it. I used to get so stressed out about making sure I had the right food at the right times and letting go a bit I have realized it is easier than you think to trust your belly and eat when it grumbles and stick to water (or a summer beverage!) when it is is happy as is.

5) Stocked fridge – I have been pretty bad about this lately because I have been coming and going so much. A fridge full of in season fruit (watermelon!!) and vegetables is amazing. Summer foods are so light, crisp, and colorful, eat them! I tend to keep a watermelon in my fridge at all times and eat out of it with a spoon, you should definitely try it.

6) Active friends – I have a handful of friends who I know I can call up and will be down for a hike or run at any time. Getting up early on the weekends to go out with friends is a great way to give yourself an excuse to catch up on sleep and get the weekend started out nice and early.

7) Comfortable shoes – This may sound silly but it’s important. During the day I always wear comfortable shoes. My go-tos are my knock off Birkenstocks : ) , Saucony Kinvaras, or a pair of boat shoes. I don’t like heels and with my knee injury and habit of rolling my ankle lately I would rather be safe than sorry. Comfortable shoes mean that you can walk places! Walking is the best passive exercise ever, so make sure your feet are happy.

8) Grill food – What a tough rule… Grills are amazing, you season all the things, and then cook. No need to add any cooking oils or liquids. Grilled food also tends to not be bogged down with heavy sauces, which makes it easy to keep things healthy. My favorite go-tos on the grill are Italian sausage, burgers, zucchini, corn, and pineapple.

How do you stay active and healthy during the summer months?

Stretch Tip: Hip Flexors

Hip flexors are the group of muscles that bring the legs up towards the trunk and work together to flex the hip.  They are also perhaps the easiest muscle group to tighten up as cyclists.  This is because the thigh cannot fully extend with the motion of cycling.  So how do riders avoid experiencing stiff-ness in these muscles?  The answer is stay limber with the right stretches.  Here is a basic stretch as well as a more advanced modification.  You’ve likely seen them and executed them before during your cool downs at Revolve!
Basic Hip Flexor Stretch:

  1. Start in a forward lunge position placing your hands gently on the knee out in front of you.
  2. Press down with your hands and extend the hips forward until you feel a stretch from the front of your hip, groin, and thigh.
  3. Hold the stretch for about 20 seconds.  Repeat steps 1-3 on the other leg.

Photo Credit: http://shine.yahoo.com/healthy-living/denise-austina-s-essential-stretches-1967650

 

 

 

 

 

 

 

 

 

 

 

 

 

Advanced Hip Flexor Stretch:

  1. Begin in a forward lunge position and drop your back knee to the floor.
  2. Raise your arms and hands up over your head looking up to the sky.
  3. Press your hips forward and down toward the floor and feeling the stretch through your torso, hip, groin, and thigh.
  4. Hold the stretch for about 20 seconds.  Repeat steps 1-3 on the other leg.

    Photo Credit: http://sportsmedicine.about.com/od/runningworkouts/tp/BestRunningStretches.htm

 

 

 

 

 

 

 

 

 

 

 

NOTE: It is important that your forward lunging knee not extend over your toe.  Be mindful of keeping your knee over or behind your ankle.

Take the Heat

Phew! It’s been blazing hot as of late, hasn’t it?!  We’re talking like a hundo degrees, your shoesare nearly melting to the ground type of heat.  If you’ve been running, doing boot camp, or cycling outside in spite of the high temperatures, hats off to you and don’t give up!  For others who have not been grin and bearing it because it’s just too miserable, listen up!  So it’s hot and awful, but the question is why does it really feel so terrible?A recent Express article spoke discussed dealing with the heat and discomfort many of us have been experiencing and how we eventually adapt to it.  Reason being that your body begins a process called acclimatization.  This process gets your body to a place where you can better deal with the heat.  You haven’t had to deal with these temperatures – or anything like them – for several seasons so your body is essentially in shock. The shift to coping with the heat more efficiently can occur in as few as a couple weeks.  Your health, fitness level, and age play a role however.  Those who are fitter/healthier acclimatize quicker than those who don’t exercise often, who are elderly, or who are overweight.  No matter who you are, stay on top of being hydrated and don’t overdo it with outdoor activity.  Take time to cool off inside regularly.  No shame in it!  To learn more about the acclimatization process, check out the “Take the Heat” article.Image

So again, those who have been outdoors exercising should keep it up.  Even if you’re feeling like your performance has been poor, the good news is that you will get accustomed to the heat – and faster than most.  For those of you who prefer the indoor workouts, we hope the promise of it becoming more bearable is encouraging.  Regardless, the AC and fans at Revolve look forward to cooling you off in class.

The Instructors Have Their Eyes On You

Revolve instructors may seem completely focused during classes on warming you up, motivating you, challenging you, and cueing you for sprints and hills. Don’t be fooled, though. That doesn’t mean they don’t keep an eye on your form and technique.  They can see you from the instructor podium – even you at the way back on bike 37. Here are some tips from instructor Grant Hill to keep in mind, because we always want to be improving. Monotony is boring and will hold you back, in life AND in exercise.
Revolve instructors may seem completely focused during classes on warming you up, motivating you, challenging you, and cueing you for sprints and hills. Don’t be fooled, though. That doesn’t mean they don’t keep an eye on your form and technique.  They can see you from the instructor podium – even you at the way back on bike 37. Here are some tips from instructor Grant Hill to keep in mind, because we always want to be improving. Monotony is boring and will hold you back, in life AND in exercise.
ImageRevolve instructors may seem completely focused during classes on warming you up, motivating you, challenging you, and cueing you for sprints and hills. Don’t be fooled, though. That doesn’t mean they don’t keep an eye on your form and technique.  They can see you from the instructor podium – even you at the way back on bike 37. Here are some tips from instructor Grant Hill to keep in mind, because we always want to be improving. Monotony is boring and will hold you back, in life AND in exercise.