Week 30: Beat the Heat and Sports Drink Alternatives

Sweat is your fat crying. Show no mercy! There is definitely something to working up a good sweat, but its important to be mindful when you exercise in the heat.  August is the hottest of months for most of us.  With that in mind, I've prepared a few important pieces on beating the heat.  Check them out below!

Also, seriously consider making at least one "Power Promise" this week.  See mine here and commit to your own Power Promise in the comments!

As always remember, YOU are STRONGER than you think! 
<3 Alison

6 Ways to Beat the Heat         
Finish the summer strong with these tips to beat the heat. Its been a hot few weeks in Georgia.  I'm pretty sure I said after each boot camp "I don't think I've ever sweat this much!" Then the next week I sweat more. There are some ticks to making it a little be easier. Click to learn 6 ways to beat the heat!>

Rehydration Secrets
It's no secret that we sweat out more than just water, but what is the best re-hydration drink? First it's important to know what we sweat out - important salts containing sodium, potassium, calcium, and magnesium. Skip the sports drinks with all the refined sugars and artificial coloring. Most of them only replenish sodium and potassium anyway! Go for coconut water or, believe it or not, plain old milk! If you are feeling adventurous make a smoothie with banana (for potassium), almond milk (for calcium and most have added sodium-salt) or cows milk (natural sodium and calcium), and some greens (kale or spinach for magnesium)....add a little protein powder for some post workout muscle rebuilding!


This Week's Workouts
As always, don't forget to warm up and stretch.

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#26 4-3-2-1
This is our standard 4-3-2-1 with 4 minutes of heart pounding plyometrics, 3 minutes of lower body (all about the butt again), 2 minutes of upper body, and 1 minute of core stability. This is the only one you need dumbbells for this week. Click to find out how much weight you should be using.

#44 Step Ladder 
The step ladder consists of two circuits. Do a circuit of 1 rep of each exercise, then a circuit of 2 reps of each exercise, then 3...4...and so on until the 4.5 min are up. Then rest and repeat the same pattern for the second circuit. Take breaks if you need, but push yourself!

#45 Heads or Tails
This one will be a little different for everybody this week. No timer necessary.  Just get a coin and flip.  Do whatever it says under either heads or tails.  One complete circuit consists of flipping the coin 10 total times. Do this one 2, or 3 times through if you dare :)