Sweating in the Summer – My Top Tips to Working Out in the Sun

June 9, 2017 By Lindsay Gee

This post is brought to you by the makers of MOTRIN®

I love running. I love that I can just strap on my running shoes, grab my favorite playlist and head out to sweat it out and clear my mind whenever I want. What I don’t love? When I don’t prep properly. Not prepping sucks. It sucks big.

Wanna know why? Because your body does NOT like it when you don’t prep. And, as we head into summer, the importance of prepping your body for physical activity in the heat is more than important…it’s…well…it’s critical.

I’m training for the Shopper’s Drug Mart Run for Women 10k and a half marathon in September in Kelowna and I’ve just started to ramp up my training. I’ve created a 16-week run program that I follow and love. This week’s long run? 10k.

Now, I’ve run a few half marathons and I can usually decide to head out and run 10k, no problem. And, don’t be appalled if you just gasped at the thought of running 3k, not the 10k I just ran…this is my reality of fitness…yours is yours. Be proud of where you’re at. M’kay.

But listen…10k is getting up there in distance. And, if you’re not hydrated, if you don’t eat, if you don’t listen to your body…you’re going to suffer.

And suffer I did. And…to make matters worse? There was no MOTRIN® Recovery zone at the end of this run. You know what I’m talkin’ about, right? The big vans at the end of distance races that give you what you need for pain relief? Yeah…no van like that in my driveway…luckily it will be there for the Run for Women! Woop!

I digress…

The day before my 10k I didn’t eat properly, I didn’t hydrate the way I should have and I had a terrible sleep. BUT, I had to get the miles in. The morning of my run I got up, got dressed and headed out for my run. Sans breakfast. Sans water.

(I know, I know…I can already hear my own Mother lecturing me…yours is unnecessary).

It was hot. So hot. I had no water. I didn’t eat breakfast. I was running on fumes. And it was a terrible, terrible run. I swear my legs were 897 lbs each, I stopped sweating at about 6km (hello dehydration) and my lungs weren’t talking to my brain…because if they were I’m certain my brain would have sent more oxygen around my body.

To say it was my worst run ever wouldn’t be a lie. Blech. You can even watch my FB Live as I walked, yes walked the last kilometer frustrated and mad at myself.

I’ve decided to write my 5 top tips for being active in the summer. Now, in no way, shape or form is this list all-inclusive, I’d need a Top 50 for that (perhaps later?!), but for now, the top five will do.

Tip #1: Hydrate BEFORE you head out.

Don’t just hydrate an hour before your workout. If you’re planning on exercising in the heat for longer than 45 minutes, you need to hydrate the day before. As a super “general” guideline, shoot for 2L of water the day before. Bigger people need more, smaller people need less…but generally, 2L will do the trick.

General Guidelines from the American Council on Exercise:

17-20 oz of water 2-3 hours before you exercise
8 oz of water 20-30 minutes before you exercise

Tip #2: Hydrate WHILE you exercise.

Take a run belt with you if you’re running, or a big beautiful (iced) bottle of water with you if you’re heading to a class. I typically freeze a bottle of water the night before and it thaws as I workout. There are few things better than super icy water during a hot workout!

General Guidelines from the American Council on Exercise:

7-10 oz of water for every 10-20 minutes of physical activity.

Tip #3: Eat before your workout.

Now, I know a lot of you don’t like to eat before your workout. Trust me, I’m in the same boat. But grab something small with some protein and something you know your tummy can handle. Do NOT load up of cheese or fatty foods, we’re looking to help you, not hinder you. When you consume fat before you workout, blood goes to digestion…you need the blood going to your working muscles.

So, have an egg with toast. Greek yogurt and berries. A banana and peanut butter. Something small but substantial. Yes? Yes.

Okay…moving on…

Tip 4: Wear sunscreen.

This should be a no-brainer…but it’s not. Put on your sunscreen!! That sun is crazy hot and you can burn in a very short amount of time. I’m still looking for a great sunscreen to use while exercising outside (for my face AND for my body…cuz I KNOW they need to be different), so if any of you have recommendations, I’d love to try a few out to review!

Tip #5: Wear your hat!

I know when it’s hot out the last thing you really want to do is add layers to your exercise gear. But, wearing a hat will help ward off terrible things like sunstroke, which will make you feel nauseous and awful. It also helps keep sweat out of your eyes! Your hat will help protect your hair, skin and eyes from those pesky UV rays. Trust me…wear the hat.

And listen, you’re going to have a bad workout this summer. And, it’s okay. I woke up this morning with ridiculously sore legs. Why? Probably because as you fatigue your gait, stride and footfall change, so different stabilizing muscles have to fire…muscles that typically don’t fire for you. And that, that’ll lead to muscle soreness.

The good news? There’s help available!

Pain medication and muscle relaxants! LOL! If you think I’m joking, I’m not. I do believe there are medications out there that can help you get through your day with less pain and more relaxed muscles. For me, I’m a fan of MOTRIN® Platinum – Muscle & Body. Seriously. A BIG fan.

I even have a COUPON that saves you $3. Get it HERE!

To train for my half marathon, I need to run another 10k next weekend and on June 11th, I’m heading out to meet 40+ Hot Mamas in Calgary for the Shopper’s Drug Mart Run for Women…which I cannot wait for! There’s even going to be a MOTRIN® Recovery van at the finish line…it’s like they know we’re going to need it!

So, let’s make a deal with one another…we’ll both hydrate, we’ll both eat before our workouts, we’ll wear sunscreen and we’ll wear a hat. You promise? Cuz I promise.

And, when you’re feeling sore and your muscles are revolting, try MOTRIN®, Mama…ibuprofen, muscle relaxants, pain relief….OH MY! It’s there to help, you don’t need to “tough out” muscle soreness.

Take care of your body by hydrating, stretching and yes, ibuprofen for the win, baby!

To be sure this product is right for you, always read and follow the label.

Food, Drinks, Fitness & Campfires – Summer in Balance

June 8, 2017 By Lindsay Gee

It’s possible, you know. It’s possible for you to have an incredible summer without throwing all of your fitness and nutrition hard work out the window.

I’ve been talking to a lot of my friends lately about summer and our goal, mine included, was to get as fit as possible, eat as well as possibly until June 30th and then “take the summer off”. I mean, I would never NOT workout, that’s just ingrained in me from childhood. But, I still plan on loosening up my food regimen and I’m definitely lightening up on my drink intake rules.

But, here’s the problem with personalities like mine. If we give an inch to ourselves, we run a mile…and that mile is filled with wine stops, chips, peanut butter cups, s’mores and a bucket of excuses as to why it’s okay to binge for two months.

“I work hard all year.”
“I’m tired and my body needs a break.”
“I’m camping.”
“I’m just going to have one.”
“It’s too hot out.”
“I need something cool to drink.”
“Oh, are those chips, I never have chips…NOMNOMNOM.”
And so on…

Summer is often a time when we lengthen our leash and permit ourselves to overindulge and get a little more sedentary.

No, not everyone. Lots of people use the summer to go on hikes, or bike rides, etc…and that’s amazing. We do that in our family, too. But, we also camp a lot, we like cold beverages, we adore campfires and all the goodies that go along with our campfires (hello peanut butter cup s’mores, I love you). And, by the end of summer, I’m wearing my “I give up dresses” (think mumu), I have little energy and I generally feel shitty about myself.

But, it’s time to remember that there can balance in the summer. Yes, while we do tend to have treats and more drinks than we typically do over the other 10 months of the year, there is a way to find the balance between “treating yourself” and “overindulging”…for months on end.

Balancing Fitness

Commit to a certain number of workouts per week. Write it down and tell somebody for accountability purposes. I recommend at least 3 sessions of, minimally, 30 minutes per session.
Try something new. Summer is a great time to get outside and try new active ways of using your body.
Get up and get it done. Summer is hot, hot, hot in most places and the “it’s too hot” excuse is rampant in July & August. So, get up and get moving first thing in the morning. Get it done. Then hydrate and jump in the lake.
Have an accountability group. Sometimes all you need is a friend, or a group of friends, to help you stay accountable. There’s something about receiving a text from a friend who is already done her workout juuuuuust when you were thinking of not doing it. Friends help friends stay fit.

Balancing Food

Prepare. You know summer is riddled with dips, chips and other bonfire goodies, so prepare. Cut up your vegetables and have them ready to go for quick snacks. Same with your fruit. Prepare healthy snacks and take them with you on your vacation.
Try to eat every 2-3 hours, but also have 2-3 hours where you’re not putting something in your pie hole. Summers get busy and for many of us we’re so busy taking care of others, we forget to eat or we just don’t get a chance. So, make sure you have healthy granola bars, apples and peanut, almonds, etc. at the ready so when your two-hour gap of no eating is up, you have something healthy to grab in a pinch.
Substitute snacks. There are many recipes out there for healthy muffins, granola, pasta, etc that can be made healthy by removing sugar, decreasing salt and switching out ingredients. For example, switch to Greek Yogurt instead of your sour cream. Seriously…it’s good. There are ways to change unhealthy snacks and make them more healthy. They may not be considered a “health food”, but they’re certainly better than the full-fat junk you’ve been dreaming about.
Take it easy. You’re allowed to have a few days of silliness and calories. But, you’ll notice a difference in your energy and take that cue from your body to get back on track. Have the chips. Have the marshmallows. And then don’t. You don’t need them for two months in a row. Find the balance between treating yourself and going off the rails.

Balancing Booze

Moderation is key. You knew I was going to say that, right? Just because it’s hot out doesn’t mean you need a margarita or a beer. It really doesn’t. There are many non-alcoholic versions of your fav boozy drinks.
Watch the sugar intake. While bellinis and lime slushy drinks are amazing, they’re also PACKED with sugar, particularly if you get the pre-packaged stuff. So, if you’re going to start up your margarita maker (best Mother’s Day gift EVER), try some from-scratch recipes and use fresh fruit and ice. Put it in a fancy glass and bicketty-bam…a cold, fru-fru drink just for you.
Water. Drink it. For every drink you consume, have an 8 oz glass of cold, refreshing, hydrating WATER. Put some carbon dioxide in there if you want bubbles, or throw in some frozen berries for an icy, yummy treat. You really can spice up your water. I mean…it’s still water, so it’s not super sexy, but it’s healthy and your body will thank you for it all summer long.
Swap out the beer and coolers. Go for hard alcohols like vodka or gin to combat the calorie-packed, sugar-coma-inducing drinks you typically lean towards.

Listen…summer is supposed to be fun and silly and filled with goodness. But, that doesn’t mean you should let yourself go crazy. Balance is everything. I’m not promoting drinking in this article by any means, but I know it happens. And, I want you to think about the choices you make throughout the summer so I don’t have to pick you up off the floor and go through sugar withdrawals in September.

Take care of yourself over the summer. Your body deserves that. But balance is everything. Overindulge a few days, sure, but then treat yourself to water, fruit, salads and goodness. Balance, baby. Find your body balance this summer.

If you’re looking for balance, I created Sip & Sweat. It’s a weekly email you’ll receive ALL about balance. I provide weekly recipes for summer cocktails (that’s one side of the coin) AND a workout you can do each week (the other, more balanced side of the coin) to combat your boozy side. So…if you haven’t joined Sip & Sweat:

CLICK HERE!!!

Have a great summer, Mamas! I’m here if you need me. Always!

Summertime Sip & Sweat – FREE Summer Cocktail Recipes & Workouts!

June 5, 2017 By Lindsay Gee

Summer is the best! It really is! The sun, the heat, the kids outside laughing and playing…the summertime delicious drinks! Right?! Oh yes, I’m right. You love that too, don’t you?!

I know you do, that’s why you’re here.

But the problem with summertime drinking? It adds up. It’s not only the calories that you consume through drinking, it’s the calories you consume because you’ve been drinking. Chips, cheese, dips and sweets all look so good and tempting after a few glasses of wine, don’t they? I know. I’m usually sidled right up next to the table with you!

The problem? By the end of summer, you’re feeling icky, your clothes won’t fit like they used to, you’re lethargic and you ask yourself “how did I get so far off track?!”. How do I know this is what will happen? Because you’re like me and I’m like you and this is how we roll in the summer. Until now…

While I know I cannot stop you from drinking your delicious summer cocktails (because if you asked me to I’d ask if you knew who you were talking to), I can at least help you with some summer sippers worth your time AND a workout to go right along with them. While I must advise you to drink responsibly, I must also advise you to GET (or stay) ACTIVE!

Enter my Summertime Sip & Sweat.

Starting June 30th you’ll start receiving weekly Summer Sippin’ Recipes AND a Summer Sweat Workout. While I don’t suggest you drink cocktails while you workout, I do suggest that you continue to remain active and do these workouts with water and healthy snack prepped for after you’re finished. One of the best ways for me to help us both this summer is to provide at-home, sweaty workouts for you right to your inbox. Workouts you can do in the comfort of your backyard, campsite or wherever your summer takes you!

So…sign up for my Summertime Sip & Sweat and you’ll receive access to your first Summertime Sip & Sweat PDF. Then, starting June 30th, you’ll receive a new recipe and workout delivered right to your inbox. Totally free. No hooks. No contracts. No nothing. Just me trying to help you stay active and have a little fun with you this summer!

CLICK HERE to register RIGHT NOW! BOOM!

Simply enter your email address to receive the FREE PDF and you’ll be all signed up for the summer!

YAY! What fun! And please share this with your friends. We will have a BLAST this summer! Bellinis and burpees? Yes, please!

It’s Time to Revive Your New Year’s Resolution!

February 2, 2017 By Lindsay Gee

It’s February. Dare I ask how those New Year’s Resolutions are going? As you donned your superhero cape on January 1st and stood with your hands on your hips, chest out, face the sky, soul filled with motivation shouting to the world about how you were going to 1) Eat better, 2) Get fit, 3) Drink less, 4) Sleep more…I quietly lifted my wine glass, wished you well…and wrote this post.

The reality is that by the first week of February between 55 – 68% of people who set a New Year’s Resolution have already kicked it to the curb where it now rocks itself to sleep, sucking its thumb. Poor thing. Did you kick your resolution to the curb? Are you a resolution-kicker?! *Gasp!*

If so, that’s okay. Did you know that by the end of the year only about 8% of people actually follow through with their resolution? Dismal isn’t it?

But hey! Hey, you! It’s not too late. We’re only 4 weeks into the year. Although January felt like it took 6 months and the weird energy of the world affected a lot of us (thanks, Trump), it’s time to rally and get back on track with your goals.

If you’ve struggled to keep your New Year’s Resolution, or if you didn’t set resolutions and just made goals for yourself for the year, let’s get going and focus on smashing that 92% “failure” rate. Yes? Okay…here’s how:

1) Revisit your resolutions/goals.

I hate to state the obvious, but I will. You need to remember what the heck you decided to achieve this year. A lot of times we get so bogged down with living day to day and just getting through the day, we forget what we decided to accomplish. So, pull out that sheet of paper, that book, that napkin, whatever you wrote your goals on and read them again. Refresh that busy memory of yours. What were your initial resolutiosn/goals?

2) Reset.

Reading your initial goals, do they still speak to you? Knowing what you know now, one month later, about how this year is unfolding, do your goals still make sense to you? Do they light you up and motivate you? Inspire you? If they don’t, it’s time to reset your goals and write down new and improved goals that you feel you can and want to accomplish over the next 11 months.

3) Refocus.

Now that you have some goals written down that inspire you to be successful, you need to refocus. Figure out why you weren’t able to stay the course with your previous resolution/goals and change something. What didn’t work? What was the hurdle? Did you just forget? Did your schedule not work? Figure out what wasn’t working and come up with a plan to ensure that you can be successful. Do you need to plan better, schedule dedicated time, find a friend to drag with you? What will help you focus on your goal and be successful? Focus and plan for your success.

4) Recommit.

New or improved resolution/goal? Check. New plan? Check. New determination? Let’s get there. Commit to your new plan. Reread your goals. Look at your plan of attack and commit to it. Tell someone about it if you need accountability help. Reach out for help and support if you need it. You can find support in a lot of areas, so if support is what you need to commit to your goals…reach out. Set mini-goals for yourself to celebrate and commit to dance parties when you reach them. Recommit to you and your goals. I know, for certain, you’re worth it.

5) Rock it!

Okay party people…writing down new goals, refocusing, recommiting, well that’s the easy part, isn’t it? But, your success will be based on your actions. So, your goals better have some fun aspects that you’re excited about because it’s time for you to rock your resolutions/goals. It’s time to put your cape back on, strike your superhero pose, take a deep breath, believe in yourself…and GET TO WORK! It’s time to rock your resolutions!

Go on…go and rock it! Follow the five steps above and you can, absolutely, be successful. You got this! Reach out if you need help. I’m here…cheering you on. Always.

5 Ways to Increase Your Energy TODAY

October 14, 2016 By Lindsay Gee

Your body is meant to feel good. You know that, right? You are supposed to get up in the morning with energy and make it through the day with energy to spare when you put your head on your pillow at night. There shouldn’t be dips and valleys in energy throughout the day. Your energy should be a constant flow through you, not high and lows. Our bodies are meant to take us through this life feeling good, strong, healthy.

Now granted, there are trying times in Motherhood. There are sleepless nights, teething babies, tantrummy toddlers, children learning boundaries and teens with attitude. Whatever stage of Motherhood you’re at, there are trying times. Absolutely. But wouldn’t it make the most sense to give your body a fighting chance at feeling as good as possible in spite of all the outside demands in your life?

Oh yes! Yes, it does!

Ask yourself these five questions to see if there might be ways for you to “tweak” your energy and help you feel better, with more energy…all day.

Are you getting 8 hours of sleep per night?

Okay, this one even makes me laugh. I’m chronic 4-5 hours of sleep per night gal, but the goal is for us to shoot for at least 8 hours. Can you imagine? I just…I can’t even wrap my head around this one. But, some day…some day I’ll get there.

I digress. Sleep. It’s mega important. While you’re sleeping your body and brain are doing a lot to repair the damage you did during the day and get you ready to rock your day when you wake. Your brain is busy forming new pathways so you remember things. A lot of the so-called “Mommy brain” has to do with sleep deficiency. There’s no way you can fire on all cylinders when you don’t get sleep. The brain just hasn’t had time to restore itself and form informational pathways. Poor big brain.

AND, know what else? Sleep helps you feel less hungry. What the what?! Yup. While you’re catching your zzz’s, your body is working hard to ensure the hormones that make you feel hungry (ghrelin) and full (leptin) are balanced. Little to no sleep? Ghrelin increases and leptin decreases so you feel more hungry. What happens when you feel hungry? You eat, goober. YOU EAT…when you don’t need to.

So, for the love of your grocery budget…get some sleep!

Are you eating throughout the day at proper intervals?

Let’s talk breakfast first, shall we? It’s been said over and over and over that breakfast is the most important meal of the day. There’s a reason and it’s because:

Breakfast is the most important meal of the day.

I hate to be blunt about it, but…no wait…no I don’t. Eat your damn breakfast, people! I’ll even one-up it: eat your damn breakfast within two hours of waking up, people! In both Hot Mama’s 12-week nutrition education program, Body Smarts and our at-home IGNITE program we this as one of our #1 “Rules”. Why? Because it breaks the overnight fasting (unless you sleep eat), helps replenish your supply of glucose and, if you eat a healthy breakfast (Fruitloops not included) it provides energy and nutrients you’ll need to keep energy high throughout your day.

Speaking of throughout your day: eat meals and stop grazing.

I want you to shoot for eating your meals and snacks every 2-4 hours with a break of at least 2 hours without putting food into your mouth. This helps keep your body in a relatively stable zone when it comes to energy available for you to use. You’ll have a lot fewer sugar swings and dips and valleys of energy if you are able to maintain this schedule. Give it a whirl if you don’t do this yet and let me know how awesome (or not…in that case, we’ll need to talk) you feel.

Are you drinking enough water?

I recommend that you drink between 2-3L of water per day. If you’re finding that you’re constantly hungry, I encourage you to drink more water. Many time hunger is actually a desperate plea for water. What kind of water? It doesn’t matter! Cold, hot, fizzy, flat, sweetened with fruit, with a lemon, with a straw, from a bottle, from a mug…I sound like a Dr. Suess book. Just drink the water!

Fill up a 2L bottle with water and make sure it’s gone by the end of the day. Your body is made of 75% water. Your blood? 90%. Yeah, it’s kinda super uber important. Water is important for weight maintenance (or weight loss should you so desire), heart health, brain health and it’s a major factor in energy. If you’re dehydrated you’re going to battle fatigue. So, help yourself out. If you’re feeling sluggish and tired, try drinking some water.

FYI…coffee is not water. No. Bad. Drink water. It’s the clear stuff, comes from a tap. Drink it.

Are you being active 60 minutes per day, every day?

Increase your energy C’mon, you had to know this one was coming. Exercise can help give you energy. Hormones, metabolism, endorphins, strength, cardiovascular fitness, muscular endurance…oh my! Exercise and physical activity can help you in so many ways (I could write a book!), but let’s just talk about a very basic concept: the fitter you are, the easier your days are going to be.

When you’re stronger, the loads you need to carry throughout the day aren’t as difficult. When you have a better cardiovascular fitness, the demands placed on, or your feelings of perceived exertion throughout they day, will feel like less. You’ll be able to carry, haul, drag, twist, turn, dance and play for longer periods of time without fatiguing and taking a break.

Don’t even get me started on how GOOD you can feel after a workout. Endorphins, hormones, self-confidence, pride. Fitness and exercise benefit you in so many ways. So go on, go be active.

Why 60 minutes per day? That’s the recommended guidelines from the Canadian Society for Exercise Physiology…for both adults and children. That doesn’t mean your sweating and heaving and huffing and puffing that entire time. That means you have a 10-minute dance party with your kids, you go for a 20-minute walk, you take the stairs, you start including walking meetings. Whatever it takes…60 minutes. Every day. For the rest of your life. YAY!

Do you take time for self-care?

Listen, I know you’re busy. I know it doesn’t seem like you can fit it in on top of everything else. I know that some of you will think taking an hour out of your day just for you is selfish. Let me be the probably 100th person to tell you: it’s not selfish, it’s critical. You need time for you. You need to time to rest, relax and breathe. You’re important. Your energy is important. I bet you’re the glue that keeps your family together…but if you dry up and get crusty you’re no good to anyone. Nice visual, oui?

Take the time, Mamas. Grab a tea and your favorite book. Book a pedicure. Go for a hike on your own. Go for a coffee with a good friend and laugh until your sides hurt. Plan that girls night out you so desperately need. Go on…go laugh and have fun. Be you. Embrace you. Enjoy you. Reflect on the positive things you’re doing in your life and focus on the good. They’re there. I know it.

It’s time to take time for self-care so that you can have the energy that your family and friends need and want from you. You’re important. Treat yourself that way.

So Mamas…how’d you do? How are your energy levels? Are there things that you can change today that can help you battle fatigue and a lack of energy. Choose one thing to focus on today. What’s it going to be?

Our bodies are meant to feel great. We’re meant to have energy all day, every day. So, make some small changes and let’s see how very good you can feel.

Me? I’ve decided to take time for self-care. I’m going to book myself a pedicure. How about you? What are you going to do today for your energy? I’d love to hear about it…comment below and let me help keep you accountable!

Good luck! You got this!