Fitness & Wellness

How Important Are Good Workout Shoes?

How Important Are Good Workout Shoes?

You might not ever think about the need for good workout shoes or have them further down the list of necessities, but they are far more important than having the latest stylish workout outfit. If you don’t have good foot support, you could find yourself benched because of ankle or foot injuries. Your feet go through a lot of stress during exercise. At the least, they’re the grounding force and hold up your entire body. They need to be cushioned and supportive, so when you twist and turn or land back on the ground after you jump, they’re protected.

Not only are well-made shoes important, the right type of shoe for the activity is also important.

One of the biggest setbacks for people on the road to fitness isn’t that pint of Ben and Jerry’s in the freezer, but injury. Preventing injury is extremely important and one of the reasons trainers emphasize form so much. There are nineteen muscles, thirty-plus joints, twenty-six bones and hundreds of tendons and ligaments in the foot. That means a lot of ways you can sustain injury if there’s not enough support. Getting the right workout shoe can help prevent some problems.

Different workouts require different shoes.

Running shoes differ from shoes for yoga/dance, HIIT or weightlifting. Each of those exercises affect the foot in different ways. If you run, you want a shoe that provides protection from the constant pounding and one that is based on your arch type and gait. For weight lifting, a low profile shoe with a good grip and stable hard sole gives you the stability you need for explosive movements. You have to have lots of support, stability and cushioning if you’re doing HIIT movements. Lightweight shoes are important for dance or yoga.

Don’t skimp on your shoes, but you don’t need to spend your entire budget either.

You need shoes that fit well, which should be top priority. You also need shoes with the right amount of support. Don’t worry about brand names, instead, focus on the features the shoe offers for your favorite sport. While the shoes may be a bit more expensive than normal tennis shoes, the cost isn’t for extra advertising, as it is for some name brands, but for quality. Ill fitting and inappropriate shoes can cause, corns, bunions, ankle strains, pain on the ball of the foot and fractures

  • Do you do a lot of different types of workouts and can only afford one good pair of shoes? Consider cross training shoes. They offer the rigidity of lifting shoes and the cushioning of running shoes.
  • The best time to buy shoes is when your feet are at their largest, late afternoon or evening. It guarantees they’ll be large enough to avoid pinching, yet still won’t slip and slide on your feet.
  • While you may see some top weightlifters going barefoot, shoes help when you need a wider range of motion or are doing deeper squats by aiding in foot positioning.
  • If you’re focusing on a specific fitness area, such as weightlifting, it becomes more important to have the right type of shoe. They provide the benefits you need to excel in your chosen area.

For more information, contact us today at Habitat Health and Fitness

Is It Possible To Change My Attitude Toward Fitness?

Is It Possible To Change My Attitude Toward Fitness?

Many clients start out at Habitat Health and Fitness in Lakeland, Florida, dreading their new adventure to get back into shape, but soon change their attitude toward fitness. If you’ve ever tried to get fit before and failed, your attitude is the first thing you need to check at the door of the gym. Why? A bad attitude not only uses too much energy that could be better directed into doing something great for yourself or others, but it also is almost a guarantee you’ll find an excuse to quit your fitness goals. The good news is that you can change how you think about fitness.

Identify why you dread working out.

People often fail to acknowledge that they secretly hate or dread working out. However, overcoming that feeling is ultimately important. Sometimes, it isn’t getting fit but the boredom of doing the same exercise routine and not seeing immediate results. That’s a great reason to use the services of a personal trainer or do team training. Those sessions are always different and interesting, challenging you every minute of the day. You’ll see faster results when you workout with a trainer, so it’s also more rewarding.

You can change your attitude toward getting fit when you realize it can actually save you time.

It may seem like you have one more commitment when you start a workout program, but in reality, working out may save you time. Part of the problem is scheduling your workout and sticking with the schedule. If you consider it an important appointment and put it on your calendar, you’ll be more likely to go. How does it save you time? When you workout, you have more energy, so you’ll get more done in less time. Not only does that endurance help you on physical tasks, it boosts your cognitive functioning, too. Finally, the healthier and fitter you are, the less apt you are to get sick and have to spend time at the doctors or down in bed.

You may think that you’re supposed to hate working out, but that’s just not true.

If you recall your days in school, you may have really loved it, but always said you hated it. Why? Because you thought that’s what you were supposed to think. Many people love that great feeling they get when they workout, knowing they’re gaining dominion over their bodies and loving the feeling of accomplishment, but feel awkward saying it or even thinking it. Somehow, it sounds a little strange, but it isn’t. You don’t have to declare it in the public square, but admitting to yourself that you love how great you feel and how you feel more in command of your life will go a long way to changing your attitude toward fitness.

  • Learn to focus on the positives things that occur in the gym. If you’ve managed to take your workout to another level, bask in your progress. There’s nothing wrong with congratulating yourself.
  • If you love computer games with challenges and levels, think of your fitness goals as a game. Most people that do that find a whole new enthusiasm for their fitness goals.
  • Find ways to make your workouts more effective and things you can do daily to get fitter faster. Take the stairs instead of the elevator or ride a bike to the store. Make your fun activities more active, like going dancing instead of a movie.
  • Decide that you have value and deserve to be healthy. Too often people don’t value themselves enough and don’t realize that they deserve to look and feel their best. You have value and should feel good.

For more information, contact us today at Habitat Health and Fitness

How To Start Meal Planning

How To Start Meal Planning

Many of my clients at Habitat Health and Fitness in Lakeland, FL, ask me about a variety of different fitness techniques and options. One that I find particularly good and have said so before is planning your meals and cooking them for a week at a time. It not only helps people stick with a healthy plan of eating, it makes it easier, saves time and money. People ask how to start meal planning and exactly what it is. Typically, it’s planning a week’s worth of meals during the week, often on Wednesday because grocery sales are announced, then create a grocery list. Shopping is done after you eat on Thursday or Friday and meals are cooked for the next week over the weekend.

Start with the best time to plan.

In order to get the most for your money, start first by scanning the local grocery ads and the season fruits and vegetables. Keeping the sale items in mind and cheaper produce, start planning a week’s menu. Focus on meals that use the same type of food, so there isn’t a lot of waste. For instance, Monday might include chicken breast, so make a whole chicken, which is cheaper. Use the chicken breasts for Monday, have chicken salad on Thursday and chicken soup with the balance of leftover veggies on Friday.

You don’t have to stick with a Wednesday, Friday and weekend schedule, so what’s right for you.

Those that work ten-hour shifts but vary their work days will have different needs than someone that works a nine-to-five, five days a week. The days you plan, shop and cook can vary, just stick to the rules of eating before you shop and planning all at once. Some people use two days to cook, while other do it all one day. When you’re cooking, you can save time by having two things in the oven at once or using your crock pot or instant pot, while cooking on the stove top or oven. You can even cook two meals in the oven at once, which saves even more money on gas.

Freeze ingredients you don’t use or make sure you use them for other recipes.

If you just need one chicken breast, but find it’s far cheaper to buy the whole chicken, buy the whole chicken. You can use it for other things, as noted previously, or freeze the remaining parts to use another week. Does the recipe require fresh herbs? You can’t buy them buy the tablespoon full, so you’ll have a lot leftover. Freeze them in cube trays to use another time. Save the broth from boiled meats to use for soups another week.

  • Don’t forget to include healthy snacks in your meal planning. Buying nuts and dried fruit makes a healthy trail mix, or simply cutting up cantaloupe and having it ready for snacks is another option.
  • You’ll save both money and boost your nutrition when you opt for fresh, in-season fruits and vegetables. Try to include as many fruits and vegetable choices from local farmers as possible.
  • You’ll save time down the road if you double up on recipes and freeze the extra for a few weeks or months later. Having the extra pre-prepared meals is also good when you have unexpected company.
  • As soon as you get home from the grocery, clean and prepare all fresh fruits and vegetables, such as cubing melons or slicing veggies to portions that are dip ready. You can still use them in meals, but also as snacks.

For more information, contact us today at Habitat Health and Fitness

Is Your BMI Really A Good Measure Of Your Health?

Is Your BMI Really A Good Measure Of Your Health?

What is BMI, and is it a good measure of your health? BMI—body mass index—uses your height to weight ration to determine the amount of body fat you have. The more body fat, the more potential there is for poor health. However, it’s not always a true picture or the final verdict. For instance, people with a great deal of muscle mass might appear on paper to be overweight, since a cubic inch of muscle tissue weighs more than a cubic inch of fat tissue. However, that’s simply not true. BMI also doesn’t take account bone density or the composition of a person’s body.

With BMI, it’s all about height to weight ratio.

BMI is a shorthand way of a doctor assessing your fitness. However, it’s only one tool. If your weight is 120 pounds and you’re at your ideal weight, it doesn’t necessarily mean you’re fit. It simply means that at your height, your weight is the same other healthy people your height. Your gender and frame makes a difference. The height to weight ration is converted to a number and anyone with a BMI that’s between 18.5 and 24.9 is at an ideal weight, while higher up to 29 is overweight. People with a BMI of 30 or higher are obese.

Another flaw with BMI is the role bone structure plays.

You’ve heard of people being “big-boned.” That’s really a thing. Some people have a smaller bone structure, which means their bones don’t weigh as much, so they don’t either, but they may have more fat than someone who has bigger bones does. Even the difference between having a longer trunk and shorter legs can make a difference in your weight and how you look. Men have more muscle mass, so they’ll weigh more than women. Even if people are exactly the same height and weight won’t look alike, since one may have more muscle tissue.

The use of BMI is a quick way to help physicians, but not the last word about your health.

It only takes a second to check your height and weight and convert that to a BMI on the chart, but it definitely isn’t the last word about your health. Physicians use it to identify potential problems, such as type 2 diabetes, heart disease, breathing problems and sleep apnea, which are face by people with higher BMI. Doctors use it as a starting place, with their personal observation as another factor.

  • One important factor that’s being used more frequently is waist circumference. People with a higher waist circumference, even when their BMI is normal, face more potential for illness, like diabetes. For men, 40.2 inches and for women 34.6 inches has the greater chance of diabetes.
  • Another new technique that works well is called RFM— relative fat mass index. It uses a ratio of waist measurements to height. For men the formula is 64 – (20 x height/waist circumference) and for women 76 – (20 x height/waist circumference).
  • A very accurate way, but quite costly way also, is an MRI scan. Underwater weighing also gives a clearer picture, plus identifying bone density, fat and volume.
  • One reason more muscular people often show as being overweight, when they aren’t, is because a cubic inch of muscle mass weighs more than a cubic inch of fat. It’s one of the biggest flaws in using BMI.

For more information, contact us today at Habitat Health and Fitness

Why Kettlebells Are So Good

Why Kettlebells Are So Good

We use a lot of different types of equipment at Habitat Health and Fitness in Lakeland, FL. For strength building, one of our favorites is kettlebells. Not only does working with kettlebells make the workout more intense, so you’ll get more benefit in less time used, it also works the whole body and addresses other forms of fitness besides strength, such as balance, flexibility and endurance. Kettlebell workouts are great for people all fitness levels. It’s all a matter of choosing the right weight of kettlebell and learning the proper form.

When you workout with kettlebells, your center of gravity is constantly changing.

Unlike dumbbells and barbells, the center of gravity in a kettlebell is about six to eight inches beyond your hand’s grip. That makes it more difficult and also causes a constantly changing center of gravity. Whether you’re doing daily activities or on the field or court of your favorite sport, that action is more like the functional experiences you’ll have. That not only makes kettlebells good for sports training, but for everyday living.

You’ll get a full body workout and burn tons of calories in the process.

One simple kettlebell move, such as a swing, can work as many as 600 muscles before you’ve completed it. Because of it’s off center nature, you’ll work your core muscles, both the movers and the stabilizers. Working all these muscles at once burns tons of calories. That changing center of gravity causes stabilizer muscles to go into action and burn more than you would just using dumbbells. You can burn between 15 and 20 calories per minute working out with kettlebells.

Increase all types of fitness when you workout with kettlebells.

Not only is a kettlebell workout created to boost your strength, it also improves flexibility and gets your heart pumping fast to improve your cardiovascular system. It’s the Swiss Army knife of workouts, making it good for almost any goal, level of fitness and useful even for people with special needs. The swinging motion builds muscles during the lengthening phase and the shortening phase, which means you’ll get results faster.

  • While strength building will improve your joints and prevent injury, kettlebells add to that by working the smaller muscles that keep your joints aligned and makes them stronger. The stronger they are, the less resistant they are to injury.
  • Even though you get a great cardio workout, unlike running, kettlebells workouts are low impact. Your feet never leave the floor and there’s no jarring motion during kettlebell swings.
  • Kettlebells are great workouts for athletes. They help develop explosive power. Sports like gymnastics, track, cycling, basketball and football, to name a few, require explosive strength and power if you want to do your best.
  • People love kettlebell workouts as an alternative to traditional workouts. They’re fun to do and can be done almost anywhere. You don’t need a lot of space to store the kettlebell or do the exercise.

For more information, contact us today at Habitat Health & Fitness!

Good Workouts Without Using Your Knees

Good Workouts Without Using Your Knees

Have you recently had an injury or suffered from an overuse injury? Does arthritis or bursitis cause pain when you move your knee. If you’ve already seen your doctor, and he gave the okay to exercise, finding movements that are kind to your knees is important. In some cases, your doctor may even suggest physical therapy where you’ll get a list of exercises that not only build strength and provides a cardio workout, also can build strength around the knee muscle and help relieve pain.

Is a cardio workout what you want?

What can you do that will build your cardiovascular system and also strengthen your lower body? How about a swim? Your buoyancy in the water takes the pressure off your knee, yet provides resistance so you can get your heart rate up and strengthen the muscles. Just walking in water can build muscles, while providing cardio. You can walk forward, backward and even side-to-side to work all the leg muscles. Check with your doctor to see if water aerobics might be a good option.

A step style exercise can improve your cardio and leg muscles.

You’ll work your legs and even your cardio with level step touches, where you step to the side with one foot and bring the other in to meet it, tapping the ground lightly and then moving back to start position. As you get stronger, stepping up a stair with one foot, then bringing the other from below to tap next to it, then back to the original position, moving up and down, is another simple workout. Keep it gentle. It will work muscles and provide lower body strength.

Do jumping jacks without the jump.

Modify your jumping jacks to get the workout without the stress. Stand in jumping jack position, feet together, arms parallel to the ground. Do traditional jumping jacks without the jump. Simply step to the side with one foot as you raise your arms overhead and then step back. Switch sides halfway through your workout. Add a slight pivot when you’re stepping to the side if your knees can handle the added pressure.

  • Do knee lifts. You can march in place or use a prop like a medicine ball that you hold in your hands, raising it with feet down, then lifting one leg with knee bent as you lower the ball and touch your knee. Alternate sides.
  • Lay face down on your stomach and do a hamstring curl. Lay flat and slowly bring one leg up, bending your knee, bringing your heel toward your buttocks. If you’re ready, do the same movement as you stand.
  • Use a chair for support, standing beside it. Flex your foot and lift your leg out to the side of your body. Lift your leg, keeping your body straight and then lower. Do a few times on each leg.
  • If you’re working out with our trainers, don’t forget to tell them you have a special need, such as knee problems. The trainer will modify every exercise to prevent injuring your knees further or cause pain.

For more information, contact us today at Habitat Health & Fitness!

Best Workouts For A Flat Stomach

Best Workouts For A Flat Stomach

If you want great looking abs and a flat belly that tells the world you’re fit, it takes work. At Habitat Health and Fitness in Lakeland, FL, we help you achieve that goal. We provide workouts for a flat stomach, but it takes more than that. Great looking abs start in the kitchen and continue in the gym. It doesn’t matter how fit you are, if there’s a layer of fat covering that flat tummy, nobody will know. You may have the best abs, but won’t have a flat stomach.

Bodyweight exercises are a great place to start.

One of the toughest exercises that looks so simple is the plank. You can do a forearm or the more difficult straight arm plank. The more difficult straight arm plank starts in push-up position with your hands directly beneath the shoulders, pushing against the floor and body straight. Just hold the position for at least twenty seconds, or longer if you can. If you’re a beginner, start with the forearm plank. It’s the same as the straight arm, but you bend at the elbow, putting your forearm on the floor and weight on the forearm not the hands. Your elbows should be in line with your shoulders and forearms parallel to the body.

Strength training can help build strong abs and burn off the fat that’s hiding them.

Studies show that when you use strength training as part of your workout program, it is far more effective than just using endurance training alone. Strength training builds muscle tissue and the more you have, the more calories you burn. While endurance/cardio training burns calories, but those calories come from both muscle tissue and fat tissue. Why is this important? The more muscle tissue you have, the more calories you burn even when you’re resting, so you lose weight faster.

Combine strength training with HIIT—high intensity interval training.

What is HIIT? It’s not a type of exercise, but rather a way of doing any type of exercise. You simply do the exercise at peak intensity with your heart rate high, then reduce the intensity for an equal or longer time with a recovery period. You can do it with any exercise, but when you combine it with strength training, you’ll build muscle and burn calories so your strong abs will show. Not only is getting rid of belly fat great for showing off your abs, it’s also important to your health. Visceral fat, fat around your middle that covers the stomach, is the most dangerous type of fat to your health.

  • Try an isometric exercise that’s often called a vacuum. Stand up straight, inhale deeply and then as you exhale, pull your stomach in as tight as possible, as though you’re trying to touch it to your backbone. Hold as long as you can.
  • Find a group of tummy exercises you can do at home and do them throughout the day. A bridge is a good tummy tightener. Lay on your back but pick your hips up off the floor until your body forms a straight line. Hold for as long as you can.
  • Do traditional circuit training. Circuit training is a way to combine strength and cardio training. You can do almost any type of exercises, just take no breaks or shorter ones in between exercises.
  • At Habitat Health and Fitness we help develop a program exclusively for you and your goals. We create workouts that flatten your stomach, as they build your strength, flexibility and endurance.

For more information, contact us today at Habitat Health and Fitness

Weight Training For Beginners

Weight Training For Beginners

There are a lot of reasons to start weight training. Training with weights help build strength, it also burns more fat and not lean muscle mass like cardio does. That’s important, since the more muscle you have, the more calories you burn 24/7. You’ll benefit your bone health, lower your cholesterol, lower your blood pressure, reduce pain and ease symptoms of arthritis as you also make yourself stronger to avoid injury. Most people start strength training to help lose weight, which is why so many people want help with weight training for beginners.

You can do weight training at home without equipment.

Even if you can’t come to Habitat Health and Fitness, you can still start weight training. Using every day objects like soup cans or water bottles instead of dumbbells is one way. The whole focus should be on form and increasing the amount of weight you lift safely. Do bodyweight exercises, rather than using weights. You can do those anywhere. Push-ups are probably the toughest ones to master, so if you’re a beginner, start with the knee bent modification of push-up.

Start with the basics.

Always warm up first. In order to avoid injury and maximize your benefits, start with five minutes of warm-up. Warm up can be as simple as taking a brisk walk, doing jumping jacks or skipping rope. When you first begin, always use lighter weights. You should be able to lift them at least ten to 15 times per set for two sets without compromising your form. Progress slowly and add additional reps or sets as you progress. You can increase weight as you get stronger.

Don’t do strength training every day.

The length of time you workout will vary based on the exercises you do and level of difficulty. You can overwork your muscles, so for the first week or so, take it easier. Nothing is more deterring than sore muscles and nothing can set you back as quickly as an injury. Giving yourself a day or two rest between workouts gives your muscles a chance to heal, recover and replenish your stores of energy.

  • Do you have dumbbells? Dumbbell single arm rows, shoulder presses, chest presses, tricep extensions and bicep curls are upper body strength exercises that can help get you into shape. Holding extra weight as you do squats, lunges and other lower body workouts aid in building muscle.
  • Slow down your workout and focus on each move. Form should always be top priority. Don’t forget to cool down after your workout. Just walking around for five minutes can help.
  • Make your workout more fun. Strength training doesn’t have to be done with weights. You can use kettlebells, resistance bands, battle ropes and TRX, for example. Make cleaning day your strength training day and move your furniture to clean.
  • We develop programs for people of all fitness levels. Get help with your weight training program either in a group setting or with private sessions.

For more information, contact us today at Habitat Health and Fitness

Small Steps To A Healthier Future

Small Steps To A Healthier Future

It only takes making a few changes at a time to get big results. At Habitat Health and Fitness in Lakeland, Florida, FL we help you make those changes and identify those small steps to a healthier future. It can start with getting more exercise. You don’t have to become an Olympic athlete overnight. In fact, it can be as simple as walking a little further by parking at the first spot you find when you shop, rather than circling the parking lot to find the spot closest to the door. It might mean getting up and moving a bit every hour if you’re at a sedentary job or taking the stairs for a floor or two rather than the elevator.

Cut back or eliminate added sugar and build from there.

You don’t have to make all the changes at once, you can start by cutting back on added sugar for a day and build from there. Start with easily identified sugar, like candy bars, donuts or pastries or soft drinks. Stick with it until you have that one area conquered. If you’re a true fan of cola, switching out isn’t easy. Don’t go for the diet substitute, since it can be just as unhealthy as the real version. Opt for water or infused water if you want a flavorful option. You don’t have to give up cola entirely, limit yourself to half the amount you drink each day, then a few weeks later, cut that amount in half.

Schedule a walk every day.

Put a 30-minute walk in your schedule every day. If 30 minutes at one time is tough to schedule or you don’t have the energy for that long of walk, break the time up to three ten minute sessions or start with a 15-minute walk if you’re really out of shape. You can even march in place in your living room for ten minutes while you watch television. Just keep moving. You’ll be surprised at how much better you start to feel. When you feel comfortable walking 30 minutes, start extending your distance, so you’ll have to walk faster.

Increase the amount of vegetables you eat.

Look for ways to increase the servings of fruit and vegetables you eat each day. If you love mashed potatoes, keep them in your menu, but substitute a fourth of the potatoes with cauliflower when you boil them. Try making red potatoes and leave the skins on when you mash them. You’ll still get the mashed potato taste, and even the creamy feeling of potatoes in your mouth but with more nutrients from the skins and the cauliflower. You can experiment with other additions, such as switching out regular spaghetti for spaghetti squash, add to omelets at breakfast or make smoothies with a few extra vegetables.

  • Have fruits and vegetables prepared and ready for snacking in the refrigerator. Take healthy snacks with you, so you won’t be tempted to grab unhealthy ones.
  • Switch to whole grain bread. Just like most highly processed food, white bread contains far fewer nutrients than whole grain does. Whole grain not only adds more vitamins and minerals to your diet, but also more fiber.
  • Grill or bake your food, cut out frying. You can steam or boil, too. You’ll cut the calories significantly and will probably love the taste of food more. Often, it’s the grease and breading that keeps us eating fried food.
  • Get adequate sleep and drink plenty of water. Sleep is often neglected, yet both the body and mind need it. Lack of sleep triggers the production of the hunger hormone, making you feel more hungry and less satisfied. Drinking more water can also fill you up, while maintaining a healthy body.

For more information, contact us today at  Habitat Health & Fitness

How To Bike In The Heat

How To Bike In The Heat

It can get pretty hot around here, even in the fall and spring. That makes exercising or being active outside a little more dangerous or uncomfortable. Whether you walk, run or bike in the heat, you need to do it safely. While the summer is the hottest, those unusually hot days in the spring and fall can give your body a shock, since it isn’t acclimated to the heat. It can be challenging to ride in the heat, but here are a few ways to make it safer.

Stay hydrated and carry extra water with you.

When it’s hot, you sweat, and it’s even more obvious if you’re active. Dehydration is dangerous. Your body sweats as a means of cooling yourself, but it’s often difficult to gauge how much fluid you lose. If you’re taking a route that has several places to stop for more water, it’s not as urgent that you carry several bottles with you—based on the length of your ride. However, go supplied with extra fluid for longer rides in less commercial areas. Freeze a bottle of water or two and carry them along. Have one unfrozen bottle handy to sip on frequently. Take enough water along you can pour some on yourself to cool off if you become overheated.

Dress appropriately.

If you’re starting out early in the morning and it’s cool, layer your clothes. The layers should be lightweight and made of wicking material that breathes. Wicking material won’t leave soaked and sticky at the end of your ride. The color of your clothing is important, too. It should be light colored to reflect the sun. Make sure your riding clothes fit well and avoid shorts or tops that can cause chaffing. A pair of fingerless gloves created to use on hot days is important to have.

Choose the time you ride wisely.

Plan your trip around the weather. Avoid riding in the hottest part of the day if the weather forecast record highs. Get up early and start your ride or plan it in the evening, where it’s warm, but you aren’t fighting the rays of the sun. The roads are often less busy early in the morning or right at sunset, so you’ll have fewer hazards with traffic. Early morning and early evening are also quieter, making your ride more pleasant.

  • If you’re riding your bike in the early evening, take along a lightweight windbreaker or jacket, just in case the weather cools dramatically. It’s better to be safe than sorry.
  • While the summer heat is a danger, so is overexposure to the sun. Liberally apply a sunblock or sunscreen to the front of your legs, face, arms and any other exposed areas.
  • Know the type of road you’ll ride and watch out for slick areas. Rain isn’t the only thing that makes roads slick, melted road surface can get slippery and tar gets sticky.
  • Always, leave an itinerary if you’re going off the beaten path, are riding by yourself or will be gone longer than a few hours. Email your itinerary to a family member and call them when you get home to let them know you’re safe.

For more information, contact us today at  Habitat Health & Fitness