Bottled Water

I know, I Know! A blog post about the heat already? Personally, I was thinking the same thing. As I write this, it’s June 1st and we have had about 3 days with temperatures over 15 degrees. But you needn’t worry. Within a month we will all be complaining that “she’s splittin’ the rocks outside” and the humidity “is enough to kill ya”. For many of us, this is an uncomfortable time of the year to work out. Many buildings do not have air conditioning and the humidity certainly does seem to instantaneously zap your strength.

So what are you options to deal with the heat and humidity? Perhaps you think that quitting training for the summer might help. While this may seem like a comfortable solution, you certainly aren’t going to make many gainz this summer if the only bicep curls you do involve lifting a beer can to your mouth. Well, you will make some gains but not the type that you will want to show off in all those sleeveless shirts and dresses you bought for the sunny summer days.

So obviously quitting isn’t actually an option but what can you do?

Make sure you stay hydrated!!

Okay, easy enough, but how much should you drink? Maybe you heard on Dr. Oz that you should drink 8 glasses of water per day. This is a good start but it is more of a recommendation for the “general population”, you know, the kind of people that get no regular physical activity.

The amount of water that an active individual should drink is dependent on the amount of weight they lose through perspiration (sweating) each workout. To determine an exact amount, you could weigh yourself before and after the workout, note the difference and adjust your water intake accordingly. Seem complex? That’s because it is! Too simplify, a man weighing between 180-200 pounds should drink about 400 mL of water every 20 minutes during exercise. A woman weighing between 130-150 pounds should drink about 300 mL of water every 20 minutes. This will likely feel like too much water. It doesn’t matter though, thirst is a poor indicator of hydration level.

The Take Home Message

To keep exercising in the summer, ensure you stay properly hydrated
General guidelines suggest 8 glasses of water per day
This is not enough for an individual engaging in strenuous physical activity
For Men: Drink 400 mL every 20 minutes during exercise
For Women: Drink 300 mL every 20 minutes during exercise

Prepared for the JKC blog by Coach Thomas

I came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

I chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

I started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

I’ve always struggled with both my weight and anxiety throughout my life. As a writer you live a pretty sedentary lifestyle filled with both realistic and unrealistic deadlines, so I needed something to get me off my butt and to get me moving. JK has been a godsend during this past year and a half in particular. The pandemic has been tough, but workouts with both Thomas and Jon have really helped reduce the stress and strain of a global pandemic, and added an anchor of normalcy back into my life — which has been worth its weight in gold.

JKC has created an incredibly inclusive environment that’s filled with all kinds of supportive folks from all kinds of different backgrounds. For folks like myself, being surrounded by people with such athletic ability can be intimidating in most gyms. It can actually be a deterrent, and it sometimes has been for me. But, at JKC it’s far from that — it’s inspirational. Everyone supports one another. Which is something that’s not easily found in this day and age, inside of a gym or out. Not to sound like a total cheeseball here, but it really feels like a family.

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

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