5 tips for running in the heat!

Hot Weather Running.

Spring is here for sure now here in Florida. Some days it’s still a little nice in the low 80s but most days the heat is becoming pretty disrespectful with it being in the 90s and humid! So I thought I’d share some tips for running in the heat!

1.       Drink plenty and plenty of water: Stay hydrated and not just when you’re out for a run. You need to constantly keep your body hydrated. Then when you’re out for a run, you should also drink a little more than you normally do in cooler temps. Personally in cooler temps, I barely drink water during a run unless it’s over 6 miles but in this 90+ weather, I take nice gulps at every mile. Remember the rule of thumb to drink at least half your weight in water!

2.       Use sunscreen: You HAVE to protect your skin. Everyone can get skin cancer and no one wants that to happen to them. Also me personally, I am not trying to get any darker!  So lather up with that SPF 50 and also create your own little bit of shade with a hat and maybe even throw on some sunglasses.

3.       Listen to your body: This may be the most important tip. If you are on a run and you feel any discomfort as in dizziness or lightheadness. STOP. Listen to your body and stop running. Get some water into your body and take a break or seek medical attention if necessary.

4.       Wear light clothing: I mean light clothing as in clothes that easily let the tiny bit of wind get in and light clothing as in the color of the clothes. Also try to wear clothing that is wick and dries quickly.

5.       Fuel your body properly: I don’t ever leave my house for a run without some Nuun in my water bottle. Nuun helps to keep me hydrated on a run and helps to prevent those dreaded cramps. Also when doing long runs, I make sure to have some extra carbs and extra Nuun or even salt packets. You’re going to be sweating quite a bit and losing lots of sodium and elecrolytes. You MUST replenish them to perform optimally!  So find an electrolyte – balanced sports drink that you love as well as some carb based fuels. I used Nuun and Sports Jellybeans or Honey Stinger Chews!

On another note, I haven't been eating the best and I've put on some unfortunate weight. I have to get back on the wagon and stop snacking so much and eating junk. But I swear I'm always hungry. I am really trying to get back to only 5 meals a day and no extra snackage!

workout wednesday.

Now of course I wouldn’t leave you guys without a great workout.

 I conquered this bad boy yesterday. 

It’s a really good lowerbody and abs workout! 

Try it out, I dare you.

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Don't let anyone else hold the pen!

Happy Monday! I hope this week is a productive week for everyone! I have my last summer final this week due on Sunday and then I have a small break from school! Just wanted to wish you all a great week and give you some motivation for life in general :).

Any special plans for this week?

-Study, study, and you know study.

How was your weekend?

- Mines was actually pretty relaxing (aside from that hiccup yesterday) and not full of homework!

xoxo, Preshii

TIP for Tat: Listen to your body!

I am behind - like way behind - on doing my random acts of kindness. (My July goal of the month). So far I have done... 1. & that was today. I complimented someone randomly. 25 more to go. I'm working on my list. A few things I want to do is send care packages for people in the military, leave money randomly in books, pay for someone's order in the drive thru, leave money in the vending machine, leave random notes on people cars, send thank you letters, volunteer, donate clothes. So I have ideas, I just haven't gotten the ball rolling. I am really excited to do the care packages because I've never done one before.

So my birthday is in two days and I'm very nonchalent about it.

TIP for tat: Detoxing after a holiday!

Just want to say thank you for all those that have served, are serving, and will serve my country. What you do is truly appreciated. Thank you for you courage, strength, and dedication. 

Happy (Belated?) Memorial Day!

So Memorial Day, like most holiday's consists of BBQing and eating and possibly drinking a good amount of things that you normally don't.  Unfortunately (or is it fortunately) I didn't this year but I'm sure a lot of folks did So what does that call for? A DETOX!

A quick 1 day detox is all you really need to help your body flush out those BBQ ribs, mac&cheese, corn bread, etc toxins. & by the way, I'm so jealous. I love ribs.

TIP for tac: Be consistent !

It's TIP Tuesday!!

The quote above says it all. Consistency isn't perfection.

It's putting your best foot forward and not giving up on yourself.

When it comes to getting fit and getting healthy, consistency is key.

If you're not consistent, then I don't think you can be successful.

Inconsistency will not deliver results.

Even The Rock agrees.

TIP for tat: Get GREEN with it!

Since I'm participating in this Green Smoothie challenge I thought I'd give you all some more reasons why you should "get green with it". 

It's Tip Tuesday.

Here are a few more simple recipes to try if you're stuck:

TIP for tat: You should be peeing WATER!

It's Tip Tuesday

Water is so amazing.

You need to drink it.

& drink it well.

Water is free.

Kind of.

You might want to get a filter though.

Unless you live in like Rome, Italy.

Where you can find good FREE drinking tap water right on the streets.

I was in heaven.

You shouldn't wait until you're thirsty to drink water.

If you're thirsty, you're more than likely already dehydrated.

Not good.

If your urine is dark yellow or shoot yellow,

you're more than likely dehydrated.

Your pee should be so light that you are basically peeing water.

I drink on average

 (when I'm not slacking because let's be honest, I'm not perfect)

85 - 90oz of water a day.

I weigh between 155 - 165 so at minimum

I like to drink 80oz.

At minimum.

A good rule of thumb that is suggested

Is to drink HALF your body weight in oz.

So if you weigh 150. You should be drinking 75oz of water a day.

I always carry water with me.

When you wake up, drink a glass of water.

Before a meal, drink a glass of water.

After a meal, drink a glass of water.

When you feel hungry, drink a glass of water.

Before bed, drink a glass of water.

Drink it!

It's the easiest way to make your body healthier inside and out!

Have a great day!

xoxo, the coily bombshell

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TIP for tat: Fly like superman!

Okay well not like literally.

It's Tip Tuesday.

Today's tip is in regards to your core.

Core strength is very very important.

& most people are aware of that.

HOWEVER

for a good amount of people

when you say core, they think ABS.

Yes your core does include your ab muscles 

but also your back muscles, hip muscles, as well as pelvic muscles.

So make sure you work them ALL!

I am personally working more on my back these days.

Here's an excersise that I love doing to stengthen my back.

I be flying around like superman!

Lie down on your stomach flat on the floor with your arms extended pass your head

like you're flyinggggg.

With your neck neutral, lift your arms and legs simultaneously off the ground.

Engage your abs and back muscles.

Hold for a couple seconds and return to start. Repeat.

I do 3 sets of 12.

Now for my Outfit Of The Day.

Red and Leopard Print.

Never gets old.

Wild hair.

Red lips.

I love it.

xoxo, the coily bombshell

TIP for tat: Morning Boost Drink!

Tip Tuesday's!

Today's tip is really simple.

Water, lemon, and cayenne pepper.

That's it. Mixed together and gulped down. 

It's a great morning drink before you start you day.

Before you eat breakfast, drink it.

Why you may ask? Well why NOT!

But really because lemon and cayenne pepper have great benefits for our bodies!

Lemons are great for digestion, cleansing your system, pulverizing bacteria, and to add a cherry on top it help the liver and kidneys get rid of toxins!

Cayenne pepper is just as great. It increases our lovely metabolism, stimulates the circulatory systems, regulates our blood sugar, and helps with digestion amongst other things.

These ingredients both also have anti-fungal, immune boosting, and detoxification properties.

So think of this drink as a mini morning detox to rid all the toxins that accumulated while you slept!

Drink up!!

In about an 12oz mug of warm water

 I squeeze in 1/4 of a fresh lemon and a couple dashes of cayenne pepper.  

Stir, stir, stir then drink up!

Now I'm off to work! Outfit of the Day! It's a flats kind of day :)

xoxo, the coily bombshell