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

trap bar deadlift

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

As Seen On: