It's time for a morning Florida Summer Run in Lakes Park - let's hydrate and be careful to consider the heat & humidity in our workout! Photo courtesy of Charly Caldwell II
Living and training in the summer, especially here in Florida, means you have to learn to deal with hot and humid conditions (morning lows in the 80's and humidity over 70%).
First, some background on why hot weather running may be difficult and can be dangerous if not approached correctly.
"As much as 70% of the total chemical energy using during muscular contraction is released as heat rather than as athletic endeavor."
Your body has to dissipate that heat either through sweat or evaporation or both.
"When you exercise strenuously in even moderate heat (above 60°F; above 55°F for beginning runners), you raise your core body temperature. This triggers a release of blood into the capillaries of your skin to cool you down, which then reduces the blood supply available to your exercising muscles....
It's time for a mid morning Summer Run in Lakes Park - let's hydrate and be careful to consider the heat & humidity in our workout! Photo courtesy of Charly Caldwell II
Tracking your heart rate or knowing how hard you’re working is far more useful than simply following a stopwatch.
For instance, running a 10-min mile at noon outdoors is going to require a lot more effort than running a 10-min mile on an indoor treadmill.
Therefore, heart rates are a fantastic tool that can help dictate workout efforts more accurately.
If you’re using a stopwatch or timer as your source of feedback, you may end up pushing yourself harder than necessary and in turn unconsciously sabotage your own efforts.
However, if you pace yourself using a heart rate monitor, you know when it’s appropriate to push a little harder and when it’s time to back off.
Having said that, there are some factors that affect heart rate training and knowing how to adjust for them can help...
Josie takes a break from school work at home (during isolation from COVID-19) to exercise in Lakes Park (Fort Myers) with her dad. Photo Courtesy of Charly Caldwell II.
Physical activity is a natural activity and essential for the healthy growth and development of babies and children.
Bodies are meant to move, and just like their moms and dads, it’s good for little bodies and minds.
Physical activity and regular exercise for children is essential for their physical and emotional health.
Since the guidelines were published back in 2008, evidence supporting the importance of exercise for children continues to grow.
Infants and children need daily physical activity to:
In addition, regular...
Paige & Josie enjoying a walk through the gardens of Lakes Park in Fort Myers, Florida. Photo Courtesy of Charly Caldwell II (Paige & Josie's dad)
Back in the 1960s, Universal and Nautilus built and marketed resistance-training machines for both gyms and home use.
These companies claimed their machines provided superior training results due to their design and ability to isolate muscle groups.
This movement towards muscle isolation created the gym based model of training, which many people use today.
This training model has grown to become very popular and is universally synonymous with weight training.
However, this model falls short for athletes looking to improve performance parameters and for individuals looking for better function with daily living activities.
For example, bodybuilders might look good, but that does not mean that they are necessarily fit or especially strong outside a given movement.
For example, I know many bodybuilders who cannot touch their toes.
Taking a beautiful exercise snack (a short 2,000 step walk) in gorgeous Lakes Park in Fort Myers, Florida. Photo Courtesy of Charly Caldwell II
Everyone will read the title and think I am talking about a healthy snack you can have before or after exercise, or mindful snacking throughout the day.
Both are great ideas but neither are true.
What I am talking about is your ability to use exercises just like you would a snack.
Throughout the day, if a rumble emerges in your belly you may reach down for a small apple or a handful of nuts. You can use exercise the same way and insert bits of exercise throughout the day – even if you already go to the gym 5x/week.
Exercise more through snacking?
The human body was meant to move and a majority of age related decline can be traced back to a root cause - sedentariness.
Throughout a busy day we are not as active as we were fifty or even a hundred years ago, but we are still consuming on average more calories. We combat...
Reflecting on Life in Lakes Park in Fort Myers - A Powerful Practice for Creating & Maintaining a Positive Psychology - Photo Courtesy of Charly Caldwell II
Some people think that a strong body is the biggest strongest asset we have.
I beg to differ.
You can have the strongest body, the healthiest heart or the biggest biceps BUT if you don’t have a strong mind, you will fall short every time.
If you want to make positive changes in your life, your fitness and/or take your training to the next level, you need to think about training your brain.
Training the brain does not involve any Jedi mind tricks. It does however require a desire to change, the right beliefs and a solid plan of action.
First, decide what’s holding you back?
Decide what needs to change. What about your subconscious is holding you back? The idea of success? Self-worth or a lack of belief that you deserve to be successful? Lack of skills? Do you need to learn a new skill to compete at a higher level?...
The running path in Lakes Park, Fort Myers, Florida - so many of our Geared Up! athletes run this beautiful path to stay in shape. Join us if you'd like!
The holidays are typically extremely busy and extremely indulgent.
All the holiday dinners coupled with holiday hospitality events and in short, health and fitness are not generally found at the top of Santa's list.
With December’s month long celebrations, often in excess, many people find themselves committing to firm New Year’s resolutions to get fit and lose weight.
It’s not surprising that many people struggle to maintain a healthy focus in December.
To enjoy the holiday celebrations and maintain a healthy focus, follow a few festive fitness guides and you’ll be ahead come January 1.
It is paramount you maintain your fitness program. One of the hardest things to do when your time is in short supply is to maintain an exercise routine.
If you usually exercise a few times a week, the additional...
Ask any coach what distinguishes a good athlete from a great one and they’ll tell you that great athletes are both physically and mentally trained.
In fact, mental training or the mind games we play with ourselves is one of the most overlooked aspects of a well-rounded training program.
We give the topic a lot of lip service but rarely do we actively engage in training to make us mentally stronger.
We could debate physical preparedness vs mental readiness for hours.
I believe that since we associate the physicality we are seeing when watching a sports event, we learn to train the body and ignore the mind.
I went to university on a track and field scholarship and never once did a coach or mentor mention the value of being mentally prepared.
However, learning to cognitively look at physical performance, just as you practice interval sets or tennis volley’s, will enhance your overall performance and better prepare you for whatever obstacles or challenges you may face.
"It's a beach play day for Charly and his girls..."
Kids who play do better period.
They experience greater health benefits, do better socially, have higher grade point averages, higher graduation rates and more college acceptances.
Children’s participation in sports is so important that schools, municipalities and government agencies have devoted entire campaigns to its promotion. But where does it start?
Children do not automatically become proficient at sports.
Some will be naturally more adept than others, but they all need to be taught fundamental motor skills and given the opportunity to progress through appropriate development stages to be successful.
Motor skills are voluntary, learned movements made by the human body to achieve a task, such as a child twisting their body and moving their arm to throw a ball. By mastering fundamental motor skills such as a basic sprint, vertical jump, side step or leap, children will have the basic skills needed to participate in...
Sports psychology and the mind-body connection get a lot of lip but how often do you practice what is preached?
Tug McGraw once said, “You gotta believe!” and we do. We must believe in our talents and ourselves if we want to accomplish any of our dreams, not just in sports but in life as well. We must believe we can push the extra mile, run the extra set and trust both our bodies and minds to carry us through to the next level.
This belief is not just a physical manifesto, it’s a state of mind and we need to be of sound conviction to make it happen. We must recognize and apply the importance of our minds and our moods and how our moods affect our performances.
So, what happens when your day goes awry, something annoying or frustrating happens and as a result you spend the rest of the day in a foul mood?
You start binge eating, skip your workout and instead of going to Yoga you head to happy hour for a few too many, not the healthiest of choices. There are several...