10 Tips to Avoid Dehydration

Healthy Reflections

IN THIS ISSUE

Featured Article - 10 Tips to Avoid Dehydration
What's New - Reboot Your Body
Fran's Favorites - Summer Juices

A Note From Fran

Success is the sum of small efforts, repeated day in and day out... ~ Robert J. Collier

In my coaching practice this is a concept I hope to instill in my clients. Do you frequently get caught up in the emotion or business of the moment? The thought of making a small effort does not usually occur to most of us. However, rather than skip a workout because you are too busy, try fitting in just ten minutes and see how it adds up. Rather than skip a meal, take the time for a quick bite and avoid ravenous hunger and over-eating later. It all adds up.

Of course, the quote is applicable to many facets of life. What I appreciate most is that it removes any expectation of perfection or that only big efforts matter. It acknowledges that all of our efforts make a difference and work toward our success. This is good news on a day when a small effort is all we have the time or energy for. What small effort would make a big difference in your life?

In love and good health,

Fran Dean Bishop, Award winning Coach and Trainer
franb@aerobodiesfitness.com

What's New?

Award winning Coach and Trainer, Fran Dean Bishop is the creator of the Reboot Your Body, Fitness and Wellness Training System.

Are you sick of trying new diets?
Tired of getting no results with exercise?
No Time or $$$ to hire a Personal Trainer?

If you enjoyed today's issue, you'll LOVE this step-by-step course, guaranteed to get you fit and healthy and keep you motivated and energized with your fitness routine. Created especially for busy professionals, women, and moms. Visit our site now and learn more about this one-of-a-kind training system, Reboot Your Body.

Fran also offers FREE Special Reports, FREE articles, and other resources to help YOU.

Featured Article

10 Tips to Avoid Dehydration

Summer is in full swing and you likely have your plans set for fun in the sun! Be careful though. Activity and exercise in the heat can be hazardous if you do not prepare. While exercising on a hot day, the body needs blood sent to the working muscles and to the skin to increase heat loss. This "competition" causes less blood to be distributed to both places and can cause problems including heat cramps, heat exhaustion, and most dangerous, heat stroke. You can take precautions to prevent heat illness in most hot environments. Although, when heat and humidity are extremely high, it may be better to put off your outdoor exercise or activity until it cools off.

Certain people, due to age or health conditions, are more vulnerable to the effects of heat and humidity including the following:

Older adults
Young children (preadolescent)
Cardiovascular disease
Obesity
Infection and fever
Hyperthyroidism

If you are dehydrated, wearing heavy clothing, taking particular drugs (alcohol, amphetamines, diuretics, blood pressure medication), or are in a new climate to which you have not yet acclimated, you may also be at risk.

Here are some general guidelines to prevent heat stress or heat illness this summer:

Wear loose-fitting, light-colored clothing
Take more rest breaks during days that are hotter than you are accustomed to
Avoid activity between 10am and 2pm, the hottest part of the day
Drink plenty of water before, during, and after exercise
Reduce the intensity of your regular workout
Allow at least eight days to acclimate to a new hot or humid environment
Avoid alcohol and drugs, such as stimulants, that are dehydrating or indicated as unsafe for use in the heat
Beware of the early signs of heat stress including dizziness, cramps, clammy skin, and extreme weakness
If you do not tolerate heat or humidity well, try exercising indoors in an air-conditioned environment on extremely hot or humid days.
Exercise for shorter bouts throughout the day.

Have a wonderful, safe summer!

Fran's Favorites

Here are some juice recipes to keep you cool and energized during this hot summer weather! Remember you will need a juicer for each of these.

Berry Fizz

1 cup cranberries
1 cup strawberries
1 cup raspberries
Juice and add to 1 cup sparkling apple cider

Tropical Nectar

1 passion fruit
2 one-inch rings pineapple
1 small or 1/2 large papaya
1 nectarine (without pit)
Juice all of the above and mix in blender with one banana

Has Your Treadmill Become a Clothes Hanger?

Is Your Gym Membership Just a Charitable Contribution?

Call (703) 642-8577 or email us today for ideas on how to you can transform your body and re-energize your life!

For monthly fitness tips and strategies, sign up today for your complimentary subscription to Healthy Reflections (forward to a friend too!). Don't miss the next issue!

Volume 2,
Issue 11:
July 25, 2006

Sign me up
for this e-zine!

Please add
"contact@aerobodies
fitness.com"
to your whitelist
or address
book in your
email program, so
that you have no
trouble receiving
future issues!