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 am turning 67 next month and I started my journey with JKC in 2018. Seven years ago I experienced significant foot pain which had a negative impact on my day to day activities. I learned that issues in other parts of the body need to be addressed to achieve a positive result. My doctor (Dr. Jessica Wade) suggested, along with some other therapies, that I could  benefit from the conditioning JKC had to offer. I previously had not trained in any gym. I observed how many gyms operated and had a sense that JKC would be more my style: training in a small group setting, having such personal attention, and a program meeting my specific needs is fantastic! I love the atmosphere at the gym. Everyone is accepted and you feel supported and comfortable.

I’m 40 years old & started training at JKC in 2015. The gym I was working out at closed and my husband recommended JKC. JKC meets you where you are in your fitness journey and tailors the work to help achieve your goals. I’ve trained with Jon & Thomas pre pregnancy, while pregnant and now post baby and they have helped me enormously to stay fit through all life phases.

I joke with the guys often that I’ve seen no change in my fitness level since joining the gym, but the reality is I’m in far better shape at 40 than I ever was at 30 thanks to them.

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

As Seen On: