Tips for Working Out in the South Florida Heat

Summer weather is already here for South Florida, then again, when isn't it summer weather ?!

With great weather comes great opportunity to stay in shape and enjoy the suns rays, but of course there are health tips we should all be aware of before going for that run in the park.

Findarticles.com provided some great suggestions for working out in the sun which included:

• Visit your doctor before beginning any exercise routine, especially if you have heart trouble, a family history of heart disease, have had a heart attack, or if you take high blood pressure medicine. Make sure that you discuss with your doctor the types of activities you plan on performing so they can suggest you the best outdoor exercise.


• Don't just exercise anywhere... find a place that you're comfortable/secure with that's full of scenery to make that work out pleasureable. You can always check your area for bike/jogging trails or events in your area that you can participate in.


• Avoid direct sunlight and/or excessive heat. It's suggested that workouts should take place either early in the day or later in the day so as to still get sunlight, but not too much that you become sick.


• Drink plenty of water before you begin your workout and have that bottle near you. It's key to sip on your drink even while working out so as to prevent dehydration [even if you're working out indoors].


• Always start off your workout with at least a five-minute warm-up. "Stretching--a vital part of the workout routine that improves flexibility, yet it is often misused or abandoned. It's always smart to cool down after working out to release the tension in the muscles you've just worked out.

For additional tips click here.

Making the Right Choices in Foods

Eating healthy, especially if you're accustomed to eating whatever you want, can be quite difficult. The key to eating right is making the right choices in the foods you eat and when you eat them.



Healthcastle.com posted a list of the top 4 foods to eat that are healthier for you.

1. Ham or Turkey ?

Both ham and turkey are great sources for protein, but if you skip the skin of turkey, it can be so much healthier. Key point: Turkey has LESS sodium than ham, which will have you retaining less water and leaving you without that bloated feeling.

2. Soft cheese vs. Hard cheese ?

If you're interested in getting more calcium, then hard cheese is the right choice for you, because there's more calcium in each serving of hard cheese than soft. Now if you're concerned with fat and caloric intake, then soft cheese is better. Soft cheese contains fewer calories and a lower amount of saturated fats.

3. Nuts

Nuts are great sources of protein, fiber, antioxidants and phytonutrients. Of course there's a downside to nuts... high in calories. So if you enjoy nuts and want to have a good snack, eat the nuts, but in place of foods such as meat which are high in saturated fats.

4. Popcorn

A three-cup serving of popcorn contains just 93 calories and less than 1.5 grams of fat and are a great source of whole grains. Popcorn contains vitamins B and E, fiber and magnesium.

When choosing popcorn go for the plain one and avoid the "buttery" or "caramel" microwavable as they are loaded with sugars, trans fat and the dreaded calories.

Spring Fruit Salad

Looking for a fruit salad that has all the great fruits and is under 100 calories?

Foodfit.com has just the salad for you... the Spring Fruit Salad.

Ingredients
(Number of Servings: 4)

1/2 papaya, cut into large dice
1/2 fresh pineapple, peeled and cut into large dice
2 kiwi fruit, peeled and cut into large dice
1 teaspoon minced, fresh ginger
2 tablespoons orange juice
1 teaspoon sugar (optional)

Instructions

1. Mix the fruit in a bowl


2. Crush the ginger into the orange juice


3. Sprinkle the fruit with the orange juice


4. Add sugar if needed

Nutritional Facts

(Serving size: about 3/4 of a cup)

Calories 75 Carbohydrate 19g Fat 0g

Fiber 3g Protein 1g Saturated Fat 0g

Sodium 4mg

Top 100 Workout Songs

I know that when I'm at the gym, listening to the music sounding from the speakers doesn't always put me in the mood to run that extra mile. That's when I put on my iPod and pick from my many playlists the songs that I want to listen to in order to motivate me that much more.

Fitness magazine posted a list of their Top 100 Workout Songs that might be able to help you get that extra boost.

Check it out and vote for your favorite songs to listen to.

Check Out These Pilates Videos

If you're looking for some Pilates videos to do at home here are a few suggestions that'll do the trick.

• Pilates Core Challenge with Ana Caban $12.99 at Best Buy
• Juliana Afram: Pure Pilates Basic $12.99 at Best Buy
• 10 Minute Solution: Rapid Results Pilates $11.49 at Target

Check out any local store that carries videos to see what Pilates exercise tapes they offer.

The Truth About Pilates

Ever tried pilates? Do you even know exactly what pilates exercises are all about?

Well, FitnessMagazine.com posted some helpful information about it along with some excerise ideas.

Why pilates? "It's a confidence booster. Women of all shapes, sizes and athletic ability love the grace and power they feel after just a single Pilates session," stated Fitnessmagazine.com.

It's been reported that pilates is as effective at reducing lower-back pain as traditional physical-therapy strengthening exercises. Of course if you've every tried pilates, you'll notice that this makes sense for the simple fact that each exercise works all sorts of muscle groups, but with great focus on the core.

Some suggested workouts:

The Hundred [works abs, inner thighs]

Lie on the floor with your knees bent above the hips, arms at your side and palms down. Exhale and raise your head and shoulders off the ground, curl your chin toward your chest while extending your arms and legs.

Your lower back should be pressed into the floor and your abs pulled in toward your spine. Pump your arms about 6 inches up and down. Inhale for 5 pumps, then exhale for 5.



Roll-Down [works abs]


Sit tall with your knees bent and your feet on the floor and legs hip-width apart. Place your hands behind your thighs with your elbows wide.

Inhale and slowly begin to roll back toward the mat, curling your pelvis under and pressing your lower back into the floor. Stop when you have reached half way and hold this position for roughly 3 breaths and then roll back up to sitting position.

Check out Fitnessmagazine.com for other pilates moves.