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Time For a Break

Can't Wait to Return to One of My Favorite Places on the Planet!

Can’t Wait to Return to One of My Favorite Places on the Planet!

This first Motivation Monday of August officially brings us to the start of the dog days of summer. Just when you thought the New York City summer couldn’t be any quieter, these are the days we Manhattanites savor shorter lines and fewer crowds at the gym, the supermarket and all those happening hot spots. This Motivation Monday also happens to bring me closer to my annual escape from the sizzling concrete jungle to the beautiful beaches of Montauk. I can practically smell the sea air now.

This year’s trip seems to be arriving at a truly perfect time as I shake off the remnants of a nasty bug that literally threw me off-balance for nearly three weeks. Who knew a virus could set up shop in your inner ear and make you feel seasick 24-hours a day? Needless to say the dizzy spells and nausea seriously interfered with my normal workout routine. It was tough for this exercise junkie to take a break from what provides a daily boost to my physical and mental well-being. However, it’s equally if not more important to listen to your body when something’s wrong. While some prescription medicine slowly brought balance back to my life, the remedy came with some not-so-optimal effects including many sleepless nights. I now look forward to finishing the healing process at the beach – my absolute favorite place on the planet.

Finally, this is also when I say ciao for the rest of the month. As my longtime readers already know, I use this time as an opportunity for a little writing hiatus as the calendar marches toward Labor Day. So, I close with a thank you to all my readers for your ongoing support and wish you a grand finale to the summer of 2015. I look forward to re-connecting in September and taking advantage of all the new opportunities to have fun, be fit and feel fabulous!

Avoiding Heat-Related Emergencies

istock_000012020247smallIt looks like the true “dog days” of summer have arrived. New York City is emptier than ever as people take advantage of these last pre-back-to-school weeks to pack up the family and get out of town. If you have your own plans to spend extra time soaking up the sun at the beach, the park, or in your own backyard, be sure to use some common sense to stay safe in the warmer weather.

I must say we New Yorkers have been pretty lucky this summer. After a miserable winter, the last couple of months haven’t felt like the typical sauna I’ve grown accustomed to living in the concrete jungle of Manhattan. However, with most of August ahead of us, I thought I’d use this Motivation Monday to remind everyone how to recognize heat-related illnesses. Sometimes water, sunscreen and a good hat can’t prevent an unexpected emergency – especially if you’re exercising outdoors.

Here’s what you need to know if you or someone you’re with experience any of the following:

Heat cramps: These are painful muscle spasms, usually in the legs or abdominal region, that could be a signal that a more serious emergency is imminent.

What to do: If you experience heat cramps, stop exercising immediately. Find some shade or move indoors where it’s cool and drink water.

Heat exhaustion: This is more severe than heat cramps, and can occur when you’ve been exercising strenuously for a long period of time in extreme heat or humidity. Signs and symptoms include:

  • Moist, pale, or cool skin
  • Headache or dizziness
  • Muscle cramps
  • Heavy perspiration
  • Nausea
  • Weak pulse

What to do: Get out of the heat, loosen all tight clothing and cool the body with wet towels, but not to the point of shivering. Also, be sure to get some cool water into your system.

Heat stroke: This is the most severe heat emergency and usually happens when signs of heat exhaustion go unchecked.  In this situation, dangerously high internal temperatures will cause your body’s vital systems to fail.  Signs and symptoms include:

  • Altered level of consciousness
  • Rapid, shallow breathing
  • Little or no perspiration
  • Weakness
  • Rapid pulse

What to do: Get out of the heat, loosen tight clothing and cool the body with wet towels. If you can find them, you can also put ice packs under the armpits and groin area.

Now that we’ve identified the emergencies, here are a few reminders on how to keep them from happening in the first place:

  • Try to exercise outdoors before 9 am and after 6 pm.
  • Stay hydrated! Basic guidelines call for you to drink 16 oz of water two hours before exercise, but you can drink an additional eight to 16 oz  if you’re exercising in warmer weather. Personally, I simply have water with me at all times and take a sip or two whenever I rest between sets or just stop for a breather.
  • If you have cardiovascular or circulatory problems and are taking medication, always check with your doctor before adding any outdoor activity to your routine.

I leave you with two important tips:

  • Always call 911 in an emergency.
  • Listen to your body. It knows when something’s wrong.

Go ahead! Soak up what’s left of the season by working out and hanging out in the great outdoors. Just remember to use a little extra care so you can stay safe while you move ahead with your plans to have fun, be fit and feel fabulous!

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