Hello boys and girls… and hello Monday. As I’m writing this ending out the week, I guess I’ll start with our weather and how we’ve been dancing into the 100 degree temps this week.
I should be used to it after living my entire life in the South.
I should be used to going from warm, sunny, pleasant, perfect days that are enjoyable to be outside, to the weather turning crazy hot in an instant leaving those mild days a memory till fall rolls around.
Maybe I’m mean, but I think, really, the weather reporters don’t need a job when all they do is show a picture of the sun shining all week and the temperatures listed at 100-102.
I mean if you have nothing else to share, you don’t need to be there telling us nothing has changed. 😛
Exercise and the heat
Once those temperatures start getting hotter again, I know I’ll be feeling it in my workouts. I am pretty acclimated to training outside but when there have been months of mild weather, it does take me a few weeks to get used to the heat and humidity again. Even going out early, like 7-730, it’s already warm, often hot, and then there’s the humidity along with it.
This turns most workouts into a crazy sweat fest. No one. And I mean no one, takes my offers of a hug when I come in from working out.
Of course if I’m not out running, then I’m doing this….
Needless to say, I try and become a little more aggressive with my hydration during these hotter days. Once I learned how to check my sweat rate, I was amazed at how many pounds of fluid I could lose in a training session. Anywhere from 2-5 pounds depending on the temperature and duration of my workout.
I learned that I needed to replace those lost pounds with 16oz of water for each lost pound and then keep drinking to maintain normal hydration.
I know the drill and do it. And I’ll have to stay on top of things since it appears summer is gonna be really hot as I get my training ramped up for my second duathlon in November.
The race organizers just dropped the date this week for it so I anticipate that registration will open soon.
I tell you this… once I cough up money for an event… there is no backing out and it gets me more motivated knowing I’ve made that commitment.
Of course nutrition will be as important as ever….
I whipped up my own tasty salad to take with me when I worked with my son this week. I shared in a previous post I’ve been helping him some at work so instead of running out to a drive thru for a salad, I put one together that’s cheaper and tastier.
Spinach, cherry tomatoes, avocado, green apples, grilled chicken, feta cheese with a lime vinaigrette dressing.
Oh… if you missed my spotlight on apples post and how good they are for you find it here… https://sassyfitnesschick.com/2018/06/01/spotlight-on-apples/
Seriously though as the weather gets warmer I love the lightness of salads and how they fill me up but don’t make me feel lethargic like eating a more carbohydrate laden meal would.
Of course with salads, you can make endless combinations that won’t get boring. When making your own just make sure you add plenty of protein in with your veggies and add in variety of textures and flavors. Watch the dressing you use because you can add 100’s of calories to a healthy meal.
I hate seeing people trying to make a better food choice with a salad and then drowning it in Ranch dressing. At that point, a sandwich would be healthier and offer way less calories than a salad covered in so much dressing.
Consider using dressing on side and dipping your fork into it or look for dressings that have a low calorie content. Better yet, whip up some of your own for a tasty treat.
So I’ve got these other projects….
I have a room my now married son vacated so I decided I was going to paint it this week when I scored paint for 5.00 a gallon. How could I not??
I hadn’t used this particular brand so I wasn’t sure exactly how the paint would be. It turned out to be as thick and covering as a big name brand I always buy. I had brushes so my total purchase here was 11.65 for this little room project.
I’m almost done ’cause I wanna get back to some of my furniture projects I’ve got going on. I have one really needy chair waiting for my attention and a cute vanity I’m eager to get started with.
Ha… I have plenty of projects waiting for me. I don’t NEED any other projects, yet I keep my eyes open for anything cute or unique that comes along and needs some help.
Painting, writing, training for my duathlon, life stuff, some extracurricular “work”, I also finally got a business page launched for my vintage furniture… ah… sometimes I’m busy.
Iced coffee. That’s where it’s at during the summer months for me. My baristas usually have it served up before I’ve made it through the line.
If you get coffee at coffee shops I seriously hope you appreciate the young people behind the counter who are serving up your coffee. They put up with more in their days sometimes than you and I will ever have to. I have unfortunately seen several instances where customers acted in sad, deplorable ways because something wasn’t “right”. I believe of course, if I’m paying for something that it should be what I want. I also believe you can express yourself in a courteous way if there is a problem with your order.
It is disturbing to me how some people seem to view themselves as “above” those behind the counter and can therefore speak in ugly ways.
That’s just… not… cool.
Drinks need food…
Last week was Memorial Day in the states and I shared some recipes I’d be experimenting with on the family.
One that was a huge hit was a brownie recipe….
Mocha brownies with coffee cream cheese frosting.
The bad thing about them? I should’ve doubled the recipe as there were battles breaking out over who got the last one. I had to laugh when the recipe said to refrigerate left overs.
Left overs. Right.
They were beyond amazing. If you want the recipe, find it in this post….
You’ll also find the recipe for an avocado salad I made… it was pretty good too.
That’s a wrap…
Did you make any new recipes this week? Are you dealing with really hot weather and how does that affect any training you might be doing? Do you have a favorite hot weather drink?