Bottled Water

I know, I Know! A blog post about the heat already? Personally, I was thinking the same thing. As I write this, it’s June 1st and we have had about 3 days with temperatures over 15 degrees. But you needn’t worry. Within a month we will all be complaining that “she’s splittin’ the rocks outside” and the humidity “is enough to kill ya”. For many of us, this is an uncomfortable time of the year to work out. Many buildings do not have air conditioning and the humidity certainly does seem to instantaneously zap your strength.

So what are you options to deal with the heat and humidity? Perhaps you think that quitting training for the summer might help. While this may seem like a comfortable solution, you certainly aren’t going to make many gainz this summer if the only bicep curls you do involve lifting a beer can to your mouth. Well, you will make some gains but not the type that you will want to show off in all those sleeveless shirts and dresses you bought for the sunny summer days.

So obviously quitting isn’t actually an option but what can you do?

Make sure you stay hydrated!!

Okay, easy enough, but how much should you drink? Maybe you heard on Dr. Oz that you should drink 8 glasses of water per day. This is a good start but it is more of a recommendation for the “general population”, you know, the kind of people that get no regular physical activity.

The amount of water that an active individual should drink is dependent on the amount of weight they lose through perspiration (sweating) each workout. To determine an exact amount, you could weigh yourself before and after the workout, note the difference and adjust your water intake accordingly. Seem complex? That’s because it is! Too simplify, a man weighing between 180-200 pounds should drink about 400 mL of water every 20 minutes during exercise. A woman weighing between 130-150 pounds should drink about 300 mL of water every 20 minutes. This will likely feel like too much water. It doesn’t matter though, thirst is a poor indicator of hydration level.

The Take Home Message

To keep exercising in the summer, ensure you stay properly hydrated
General guidelines suggest 8 glasses of water per day
This is not enough for an individual engaging in strenuous physical activity
For Men: Drink 400 mL every 20 minutes during exercise
For Women: Drink 300 mL every 20 minutes during exercise

Prepared for the JKC blog by Coach Thomas

I’m 30 — started at JKC Aug 2016. I moved to NL to open lululemon and we chose Jon as one of our store’s ambassadors, did one workout and have raved about it ever since! The JKC team can adapt a workout no matter what the situation — injuries, new goals, you name it! The trust and expertise can’t be matched!

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

I started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

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