Archive | August, 2013


30 Aug

Exercise and sweating go together. But, let’s get real, sweating isn’t always pleasant. Was that tactful enough? Still, exercise and sweating go together.

Maybe understanding a little more about sweating will help. And while we’re at it, let’s talk a little about exercise and dehydration too!

Most people know that we sweat to cool the body. During exercise your heart pumps faster to move more blood to the organs so that it can absorb the excess heat. If the blood then gets too warm, the capillaries just under the skin open for more blood (that’s what makes you get flushed) which brings the heat closer to the surface. When the sweat forms on the skin, it draws the heat down as each drop of sweat evaporates. How does it do that? It takes heat energy to create all that water and to cause it to evaporate. Like magic, the heat is removed from the body through the evaporated sweat! That is exactly what the body needs!

This is all good UNLESS you don’t do your part to support your body’s cooling system. The water for the sweat comes from the blood. So, if you’re sweating a lot, you’re literally reducing your blood volume a lot. If you lose too much water from the blood, it becomes thicker. If it gets too thick, it can’t move as easily to where it needs to go. Since blood also delivers oxygen to your organs and your muscles, losing too much water creates some serious problems. This is dehydration. Some symptoms of dehydration are dizziness, clumsiness and disorientation. This is not the time to ignore your body’s need for water. If you do, your body will conserve water by reducing the flow of blood to the skin and therefore reducing the cooling mechanism of sweating. Now everything is moving towards a heat stroke where the body temperature rises very quickly. Not good.

So, let’s stop here and appreciate that lovely sweat. And, let’s make sure we remember to take these steps to keep all systems working together towards fitness!

  1. Drink a glass of water about a half an hour before exercising.
  2. Drink a ½ glass or more of water every fifteen or twenty minutes during exercising. Don’t wait until you are thirsty! If you are thirsty, you are already dehydrated!
  3. Wear clothes that breathe.
  4. Don’t exercise in hot sun or extreme temperatures.

It’s interesting to note that exercise causes this internal cooling system to work better in fit people than it does in unfit people. Fit people’s bodies resist fluctuations in their core temperature better. Unfit people will heat up faster which will cause the sweating to start sooner. So, the fit person and unfit person generally sweat the same amount but the unfit person starts sweating sooner. As with other body systems, a good fitness program makes everything work better!

One more point… Don’t think that forcing profuse sweating is a good weight loss approach. You can lose water weight by “sweating it off” but not fat!

Just keep exercising and drink the right amount of water to avoid overheating. All good.



20 Aug

Summer is winding down and as a gardener, that makes me a little sad. BUT… As September fast approaches, I’m aware that the changing season also brings the possibility of new beginnings. In fact, I love that there will be more time for renewing goals and shifting priorities. With the changing weather our focus on outside can move inside. Our personal growth and fitness goals can float back up on the priority list.

But, let’s not just do the same ole same ole… How about trying out a new way to engage in and celebrate successes?

Being able to see evidence of progress makes all our fitness efforts feel even better!

Here’s a way to help you keep your fitness goals front and center.

On the first day of each month, set a goal for that month. It can be whatever works for you. Maybe you want to get to a certain weight or certain body measurements. Maybe you want to eliminate certain unhealthy foods. Or, you might want to work out a certain number of minutes per day. Setting a goal to meditate every day would be a great fitness goal.

Then, post that goal on the Fitness Beyond Expectations Facebook page.

At the end of the month, you can celebrate or adjust your goal however you want!


20 Aug

I think it’s pretty safe to say that consistency is possibly the hardest part of any fitness program. This is true even for those of us who know the importance of consistent exercise. Still, it’s hard.

Sometimes working on a goal can be easier when you get support from others. The encouragement is nice but often it’s the accountability that really motivates. If someone is counting on you to show up somewhere or to do something at a certain time, it’s a lot harder to blow it off! Yes?

So, here’s an idea anyone can try to help with that. If you are already part of a fitness group, it’s very easy to implement this idea. If not, just grab a couple of friends who are already into fitness or who have expressed a desire to start. These people will be your group.

Everyone creates a list of the gym classes they attend now or want to attend regularly. If someone doesn’t belong to a gym or doesn’t like to go to gyms, they list the activities that they do. For example, maybe someone bicycles two miles every Monday and jogs for 15 minutes on Wednesday and does Tai Chi in the park on Saturday. Or maybe some people might do weight training at the gym Tuesday evening and a Zumba DVD at home on Thursday morning. Each list needs to include the person’s name and the details of each activity they do (i.e. what, where, when). These lists are posted on the BADASS REVOLUTION Facebook group for others to see.

If you want to work out with a buddy, you know when and where to meet them! As schedules change, just update your list.

It’s simple!


20 Aug

Yes, the BADASS REVOLUTION is on! Ok, I admit, I’m a little excited. It’s actually scheduled to start September 1, 2013.

“But, what is it?” you say.

It is group that supports everyone‘s efforts to bring their badass self closer and closer towards their most healthy self. Yup, it’s how we’re all going to reach Fitness Beyond Expectations.

“But, but, but…” you say.

No worries. This isn’t one of those groups of people who are already the fittest of the fit! Rather, it is for people of ALL fitness levels and abilities.

“Every everyone can join?” you say.

You got me again! Only people who meet these two requirements can join:

First, you need to be able to say BADASS and acknowledge that somewhere inside you there is some BADASSNESS upon which you can draw! You’ll bring that attitude to the workouts.

And, you need to commit to seriously attempt spending at least 20 minutes per day doing the Daily BADASS Workout.

That’s it!

Again, anyone can choose to be a BADASS REVOLUTIONIST.

There are a couple of different ways you can participate.

If you don’t live within driving distance of Marysville, Washington, starting September 1st, you can get everything you need from the Fitness Beyond Expectation Facebook page AND the BADASS REVOLUTION Facebook group. The daily workout information and demo videos will be available at the Facebook group. If you want to check out the BADASS REVOLUTION, join the Facebook Fitness Beyond Expectations page and the BADASS REVOLUTION group. We’ll give you more details there.

If you do live within driving distance of Marysville, Washington, you can join the Facebook page and group too. And, if you’d like, you can also come to our twice monthly meetings where we will share progress during brag time, practice the exercises planned for the upcoming two weeks and highlight some of the many inspirational BADASS REVOLUTIONISTS!

We look forward to seeing you on Facebook! Wishing your BADASS self the best!

The Robert Sturman photo above is the inspiration for the BADASS REVOLUTION. She is Tao Porchon-Lynch a 95 year old yoga instructor and an amazing BADASS!

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