Teddy Cox is a personal trainer and fitness nutritionist. As a Road Warrior in Boston, Teddy inspires the Health Warrior tribe with his boundless energy and contestant level of intensity.
1. DON’T SKIP YOUR WARMUP
Intervallic overload is essential to, literally, warm up the body and acclimate to the higher temperatures, encompassing humidity’s, and other environmental conditions – the same goes for high altitudes and cold weather. This means a progressive increase to your activities is necessary to be the best you, in other words: WARM UP SO YOU DON’T BURN OUT!
Walking/Light jogging, jump rope, and dynamic movements such as shuffles, carioca, skips, butt-kicks, and spider-man crawls are all great ways to rev the engine that is your heart and thermo-regulation.
Take a break and get some water…now you’re ready to play!
2. TIME YOUR WORKOUTS
When exercising outdoors, keep the activity shorter than usual and time-bound. Putting a clock on reps, sets, rounds, basketball, running, etc. keeps you conscious of your intensity and helps regulate your rest to avoid failure, exhaustion, or reaction to the extreme weather.
Try this fun WOD: (with a partner too)
- 3 minutes to complete as many reps as possible of 25 squats and 25 sit-ups. Repeat a couple times to really feel the burn!
Or for the more advance fitness friends:
- For time: 5 Rounds of 5 barbell push presses (135#) and 100 jump ropes.
3. WORK HARD, PLAY HARD (OR JUST PLAY HARD)
Yard games like whiffle ball, Kan Jam, and Cornhole, are great for the really hot days where you still want to be active and outside too.
4. KEEP WATER INVOLVED
The hotter the day the more water there should be; drink it, be around it, swim in it. We are mostly water, find it and stay drenched. Beaches and pools both make great places to be active – laps, cannonballs, boogie boarding and surfing are all great water activities. Be sure to bring a frisbee, yard game, and football along for the ride.
A homemade slip-and-slide is a killer afternoon as well.
5. HYDRATE LIKE IT’S YOUR J-O-B
Both physical activity and a hot climate are checkmarks in the boxes for increased water needs. If you’re doubling down on the risk factors, double down on the amount of water consumed.
- Start drinking water a few hours ahead of time.
- Finish a glass during your warm-up.
- Drink every 10-20 minutes during activity.
- Sodium speeds up the rehydration process – Nuun is a great electrolyte replenishment option.
- Foods such as chia seeds, melons, and broth soups are sneaky ways to hydrate yourself.
6. SNACK LIKE AN ATHLETE
Chia you say?! A Health Warrior Chia Bar is a great, active snack, but for a refreshing alternative beverage – marinate chia seeds in a cup of water with some fresh squeezed lime juice, delicious, healing, and quenching.
7. BE PREPARED
Don’t forget the sunscreen! A hat, sunglasses, light colored and materialled clothing, and access to shade are all essential to a fun and safe day in the sun as well.
8. ENJOY IT!
Most importantly – Have a GREAT freaking time being fit, healthy, and outside!