The Weekly – July 5th: Latest news from the worlds of workouts, power nutrition and the fit tech frontier

Weekly Virtual Fitness

Hydrate for the Heat Wave

On the west coast and in many parts of the U.S. this week the temperature shattered records well beyond 100 degrees. Even if you’re not working out in the heat of the sun and humidity, just a modest increase in either can affect your hydration level, your performance and the benefits you see from working out. As a rule of thumb if you are working out in the sun make sure you drink 15-20 ounces of water an hour or two ahead of your workout, 7-10 ounces 15 minutes before you start, and every 15 minutes another 8 ounces through the duration of your workout.

 

NEW Class for Summer Cycling Stamina
Join Cath Freidriche and crank your summer cycling fitness level into high gear. CycleMax on FitnessOnDemand combos a heart-pumping soundtrack of high energy tracks with the right mix of climbs, sprints and recovery needed to get you in shape for summer cycling. Burn calories, build stamina and strengthen legs and core for power rides.

 

Power Nutrition

Simple switch outs for summer healthy eating include:

Avocado – nutrient rich and loaded with essential vitamins B and C that aren’t stored in the body, Avocado is one of those foods that should be on your daily, healthy to-do. They’re high in monounsaturated fats that also help your body fight insulin spikes and burn stored fat more efficiently.

Coconut Milk – switch out sugary drinks for this natural sports miracle drink. High in potassium and electrolytes it’s also lower in carbs than traditional sports recovery drinks and helps keep both your blood sugar stabilized and builds muscle.

Spinach – great for short energy burst like sprints and intervals, the nitrates in leafy greens and especially spinach boost performance. Just 2-3 cups several times a week can help build muscle fiber composition too.

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