It’s hot y'all. Really hot. In fact, here in Atlanta, it’s been close to or above 90 for the past week. We don’t know about you all, but when it's 90 degrees, we don’t feel very motivated to run. However, we all know that our goals don’t stop just because it’s hot. And we can’t simply NOT run for 3 months. So what do we do? We learn to work with the heat instead of against it.
Unfortunately, summer weather usually also means high humidity. Heat and humidity are a double-whammy. The higher the humidity, the more saturated the air is with water, and the harder it is for you to cool off because sweat simply cannot evaporate due to the already saturated air.
Because of this, it’s important to stay adequately hydrated and not just with water, but also with beverages that replace the electrolytes lost through sweating (think Gatorade or Powerade) those types.
Additionally, Runner’s World recommends the following:
We hope this helps! Feel free to comment with any of your favorite hot weather running tips!
By Toni Carey
This post is sponsored by the American Heart Association Healthy For Good movement. All thoughts and opinions are, of course, my own.
Cleaning up my diet hasn’t happened overnight. It’s been a long arduous journey, that quite frankly, I’m still navigating.
As an running junkie, yogi and moonlight weightlifter, healthy eating has (and will probably always be) somewhat of a struggle. Why? Simply put, I love to eat. Like, it’s my JAM!
When I’m happy….I eat.
When I’m sad…. I eat.
[Insert any other emotion you can think of]....I eat
And for me, my diet has become something I have to keep a watchful eye on, maybe more so than most. Why? Hello, I love to eat!! After a happy (or stressful day), I’m the first one to say, “Hey! Let’s grab some French fries and celebrate (or wallow in our sorrow).”
About a year ago, it all came full circle when I discovered that over consuming heavily processed and packaged foods were not helping me towards my health goals and I accepted that the key to health really begins and ends in the kitchen. Sure, exercise is very important, but, I’m a true believer that food has a major impact, too. I’ve experienced first-hand how good foodscan completely transform your life, and nourish you on the inside and out!
So, you can see how this could pose a little conundrum in life. I believe when you know better, you should do better. But, how do you balance your love for Netflix + chill (with a bag of chips) with knowing that everything you put in your mouth is ultimately what you become?
It’s tough, but here’s a few things that helped me to arrive at a more balanced place to incorporate more healthy foods and cut out the over processed stuff.
Just Knowing Your Triggers Makes All The Difference
First, for emotional eaters, like myself, heavily processed foods were (and are) my number one go-to. I mean, let’s get real, who says, “I’m so stressed! I think I’ll binge on carrots,” or “Celery would be REALLY great while I watch an entire season of the “next must watch series.” At least that’s probably not the immediate reaction.
But, the great news is, I know that I’m an emotional eater and I know what situations might make me want to indulge in not-so-healthy foods. Knowing is half the battle! Once you know what triggers might make you want to jump in those bag of cookies, you can recognize them and decide to make better choices! At least that’s the hope (or at least maybe just indulge in a moderate portion size). Sometimes it doesn’t work out that way and that’s okay. Better luck next time! But at least you were aware!
It’s Not “I Can’t,” it’s “I Get To”
Okay, let’s get real. Whenever we think about eating healthy, we think, “Sheesh, I can’t have this or I can’t have that,” but honestly that’s not the case. I realized that I was taking for granted my ability to go to the grocery store and have access to tasty fruits and vegetables. It’s truly a privilege. Why on earth would I opt for a bag of chips when I could get nourishment directly from the source? So instead of thinking that you are depriving yourself, realize you actually get an opportunity to eat Earth’s best fast food...fruits and veggies!
Have You Looked at the Ingredient Lists Lately?? Scary stuff.
Because I have a ton of food sensitivities and allergies, I started paying much closer attention to ingredient labels on packaged foods. I was sickened by the long laundry list of man-made chemicals and other things I couldn’t pronounce that were being hocked as “good for you” or “quick and easy family meals.” We have a new house rule. If we can’t pronounce it, we don’t eat it. Let’s not even start on serving sizes! One too many times, I’ve “accidentally” eaten six servings of something when I thought I was only eating one.
Once, I was determined to choose my health over emotions and attachment to my beloved comfort foods, it was a game changer.
I’m definitely a go hard or go home kind of girl. I love extremes, but when it came to changing my snacking game, I knew it was going to be marathon, not a sprint. Large, sweeping changes, never, ever stick. Slow changes, day-by-day, do. Slowly, but surely, I started subbing out my favorite indulges with healthier options.
Here are some of my favorite substitutions:
Roasted chickpeas (get crazy with the seasonings!)
Carrots with hummus or fresh guacamole
Baked apple or pear sprinkled with cinnamon
Sliced apples with natural peanut butter spread
Fried French Fries
Roasted sweet potato wedges seasoned to perfection
Sweet potato hash with roasted potatoes
Sliced baked potatoes with salt and pepper
The American Heart Association’s (AHA) Healthy For Good website offers an extensive suite of recipes, videos, and articles to help you slowly add more healthy, tasty foods! What I love about AHA’s approach is that it’s ultimate goal is to help people navigate barriers so they can create and maintain behavior change -- they don’t just tell people what to do, they show people how to do it! You can also find other snack swaps if you have children!
June is National Fresh Fruits and Veggie Month and I want to challenge everyone to commit to one food swap! Again, baby steps! Also, join the Healthy For Good movement to get tips, tools & hacks you can actually use!
Yep, that’s right, Luvvie Ajayi, New York Times best-selling author of “I’m Judging You,” and the voice behind the wildly popular blog, www.awesomeyluvvie.com, will be joining us as this year’s Sweat with Your Sole, keynote speaker!
Ladies, we can barely contain the excitement, and we can’t wait to hear all that she will have to share.
Keep reading to learn more about Luvvie!
Her first book I'm Judging You released by Henry Holt & Co. (division of MacMillan) debuted at #5 on the New York Times best-seller list and has gained major media mentions including NPR, Chicago Tribune, Mashable, and NBC News. Her book was recently optioned by Shonda Rhimes for television. Luvvie has spoken at the UN's Social Good Summit, Consumer Reports, MAKERS Conference, Twitter, Pennsylvania Conference for Women and Facebook, among others"
Join Luvvie at SWYS, 2017. www.sweatwithyoursole.com
If you read the blog regularly or you follow me on social media, you know that for the past year and a half, I’ve really cleaned up the way I eat! As I continued to uncover food intolerances that were making it impossible to function like a normal person, I started to take better inventory of everything I put on and in my body. From switching to natural deodorants and making my own body butters, to opting to homeopathic remedies to treat the occasional cough or cold. And while, there’s still other things that I haven’t quite tackled yet, I’m committed to reading labels and make sure that I’m making the best choices for my body and health from the inside out.
When I heard about Metamucil Free, I was excited to see more and more companies take steps to offer products and solutions for people like me….people who read the labels and who want products free of artificial ingredients or additives.
Metamucil Free is free of artificial sweeteners, colors, flavors or gluten. It works naturally with your body by forming a gel that bulks, retains water, and softens the stool, making your poop experience gentler and easier.*
Metamucil Free also helps curb your cravings between meals and promotes digestive health* (perfect for the times when it’s hard for me to “go”). Since it’s flavor free, it can be added into freshly pressed juices, smoothies or water. It’s also an easy way to get your daily fiber intake.
I can’t wait to share more “free” products with you as we all become a little more conscious about making good choices on the inside and out.
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
I'm a sponsored Meta Influencer, but all opinions are my own. Meta partnered with bloggers, such as me, to get the word out about its great product benefits. As part of this program, I received compensation for my time. Meta believes that consumers and bloggers are free to form their own opinions and share them in their own words. Meta’s policies align with WOMMA Ethics Code, Federal Trade Commission (FTC) guidelines and social media engagement recommendations.
Hey ladies Hey!
Sweat With Your Sole 5k l 10k Race x Conference is the 5th annual race and conference weekend hosted by Black Girls RUN! This annual event has quickly grown into a highly anticipated healthy living event. Our combination of conference and race delivers the perfect balance of a mental and physical journey, and it's a completely memorable experience!
We would love for each of to join us for this years conference.
May 31 is the last day to get early bird registration for this year’s Sweat with your Sole Conference x Race. That means you only have 14 more days to take advantage of the reduced pricing options.
Just like last year, we have a host of health, wellness, and fitness professionals who are committed to opening your mind and challenging your body.
Also, ladies don’t forget the payment plan is still available. Remember, the payment plan allows you to break up your registration into 5 equal monthly installments. You pay $50 down today, and we divide the balance over 5 months and invoice you for equal payments every month.
Visit: www.sweatwithyoursole.com to learn more and REGISTER!