by Lynn Bode, CFT

Summer is officially here. Finally you can pack away your sweaters and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. That's a definite positive - more physical activity equals more calories burned and more muscle tissue gained.

But, it is also important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don'ts of working out in the heat, then you can fully take advantage of all the fun of summer.

What you should do:

• Drink plenty of fluids. No matter what season it is, it's always important to stay hydrated. When the heat index is soaring, it is even more critical. If you're thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise. Adding sports drinks to your arsenal is also not a bad idea. If you plan to exercise for an extended time period outdoors, it is vital that you stay well hydrated. For example, runners should carry a water pack with them.

• Eat regularly. The heat can decrease your appetite, but it's important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration because of their high water content. Also, if you workout for more than 60 minutes, then you should have a carbohydrate snack handy because carbs are quickly metabolized in heat conditions.

• Choose clothing that will help keep you cool. Wear light, loose fitting clothes that can breath. Cotton and silk are good choices. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away. In addition, choose light colored clothing versus darks.

• Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool. A hat is also something to consider. It can shield your skin from sun rays and also help prevent the sun from heating up your scalp.

• Use common sense and don't attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.

• Check the weather forecast. It's best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.

• Take a break. When participating in physical activity for longer periods, be sure to take frequent short breaks which can really help keep your body from overheating. Be sure to listen to your body, it does a good job of giving you cues that it is time to rest. If at anytime you feel lightheaded or nauseous, you should probably stop as that may be a sign of heat exhaustion.

What you should not do:

• Don't try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.

. Don't adapt the "no pain, no gain" motto. Ignoring your body's signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.

• Don't forget to drink plenty of liquid when swimming. Use common sense. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool. Also, watch the water temperature. A pool above 80 degrees may be too warm for anything more than wading in the water.

• Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.

• If you want (or need) to be working in very hot temperatures, don't do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.

• Avoid extreme changes in temperature. Don't hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don't spend the season cooped up, get out there and have some fun!

About the author:

Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. Her company, WorkoutsForYou.com, can help you achieve your fitness and weight loss goals. Visit: http://www.workoutsforyou.com for tips, sample workouts and more. Fitness professionals, learn how to support your clients online, visit: www.trainerforce.com

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We really don’t know why some people struggle with a powerful sweet tooth and others don’t. But there are a LOT of ways to address it and manage it better.

Choose a few strategies from today’s article to try and you will make your journey to your ideal weight a lot easier.

For most of us, the problems start in childhood, when we are rewarded with sweets for good behavior, setting up a lifetime association between sugary treats, reward and celebration.

Cravings can be triggered by stress and hormonal changes as we move into adulthood. Many people report problems starting in adolescence.

Cravings can also be triggered by stress hormones such as epinephrine and cortisol, which provide a quick energy boost. Your body then responds to stress with a craving for sugar.

Research confirms this link. Chronic stress in lab rats produces pleasure-seeking behavior, including eating sugary and high fat foods.

There is nothing wrong with indulging in sweets once in awhile, but if you are reaching for them several times per day, then it wreaks havoc with your blood sugar levels and promotes weight gain.

These spikes and dips affect your mood and are associated with developing Type 2 Diabetes.

Here are some ideas to manage cravings:

1. Don’t tell yourself you can’t have it. You’ll only set up resistance. Many people have found a new sense of freedom by resetting their appetite.

2. There are herbs and supplements that can curb sugar cravings considerably. Check with your health food store to see what they recommend.

While many can be used safely, you’ll still need to break the HABIT of reaching for food in stressful situations. It will be easier to do if the physiological craving isn’t there.

3. Emotional Freedom Techniques (EFT) can be used very effectively to stop food cravings. While you CAN use EFT when the craving strikes in the moment, I recommend that you learn these techniques and use them as a regular practice. They can help reduce anxiety and stressful responses in many situations. It’s just a great tool to have.

4. While many people try to beat sugar cravings with fruit, you have to choose carefully. Some fruits, like pineapple and watermelon are higher on the glycemic index. Berries, apples and pears help keep blood sugar levels stable and also contain more fiber.

5. Distract yourself. This strategy requires that you recognize a craving coming on, and be willing to alter your behavior immediately. If you take a 10-minute walk outside, for instance, you’ll be better able to resist the temptation or the craving may have passed.

Even better – use EFT as you walk.

6. Be proactive about stress. We all have stress, and it will definitely affect your health and wellbeing if it’s not dealt with effectively. Learn to meditate.

Any practice that calms you and relaxes you on a regular basis can help keep the stress in check. Learn EFT, use deep breathing exercises, yoga or progressive relaxation.

7. Include protein in your mid-afternoon snack. If you include nuts, cheese or other lean proteins when the craving hits, you can prevent dips in blood sugar.

8. Manage your energy level. Sugar cravings are often a thin disguise for wanting to relieve fatigue and increase energy. The paradox is that eating sugary treats only makes you more tired, and we know it!

Regular exercise will give you more energy and ward off cravings. It will often calm you down as well. I have never felt a craving on my way out of the gym!

9. Manage your emotions. Cravings can also be triggered by a desire to change your feelings. When the craving strikes, ask yourself how you feel, and what you want the food to do for you.

If you aren’t physiologically hungry, then the answer to that question will often be – “change the way I feel.”

10. Don’t procrastinate. Our bodies can actually manufacture cravings in an attempt to avoid something or to feel better.

How many times have you heard yourself say “well, I’ll just go get something to eat, and then I’ll _______.”

Sometimes we use food to psyche ourselves into doing something we don’t really want to do. In these instances, food is a bribe more than a reward.

The fix – go ahead and DO whatever it is that you don’t want to do. Then reassess your appetite. You may find that the craving has magically disappeared!

About the Author:

Get 4 "Sneaky Little Tricks" proven to instantly increase your weight loss. Effective techniques. Go to Lose Weight Now Stay Slim Forever. Stop Food Cravings, Stop Overeating, Stop Binge Eating, and Lose Weight. Get Started With Emotional Freedom Techniques (EFT), go to: EFT TIPS. Learn more about EFT Weight Loss

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