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 heard really good things about it from my sister, and I could see the positive results she was getting.  I needed to do something.  I was overweight, depressed, and recovering from a back injury.  I had reached a point where simply getting up out of a chair was becoming difficult.  I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me.  I’m so glad I did!  After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise.  The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout.  As someone who was in poor physical condition starting out, I was worried about hurting myself.  Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard.  The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit.  I feel well looked after.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident.  I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike.  This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

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