What is sweat?

Sweating is the body’s most effective way of cooling itself. During exercise or when exposed to a hot environment, heat is released by the body, and body temperature rises. The rise in body temperature causes an increase in sweating and blood flow to the skin. As a result, heat is removed by the evaporation of sweat from the skin, radiated from the body to the cooler surroundings, and is lost by convection to moving air.

What causes sweat?

The human body is approximately 55 to 65 percent fluid. We lose water from our body in one of four ways: perspiration, urination, respiration and leaky skin. Respiration and leaky skin produce what is known as insensible water loss, which amounts to approximately 500 milliliters per day. However, adults need to replace anywhere from 2 to 10 liters of water each day, depending upon genetics, fitness level, exercise intensity, environmental conditions (temperature, humidity), clothing, hydration and age. Water lost to perspiration occurs during exercise (or sometimes in response to stress) or in hot, humid conditions.

What determines how much an individual sweats?

Why some people sweat more than others is determined by the number of sweat glands they possess. Humans are born with approximately 2.4 million sweat glands. While even newborns sweat, the number of active sweat glands increases once individuals reach puberty. The most concentrated area of sweat glands is on the bottom of the feet, while the least concentrated area of sweat glands is on the back. While women have more sweat glands than men, men’s are actually more active, and hence, they tend to sweat more. Other than genetics, fitness level appears to play the most active role in how much individuals sweat. Exercise intensity plays a role: The harder your body works, the higher the body temperate and the greater the sweat loss; however, as individuals increase their fitness levels, they become better sweaters. Fitter individuals sweat sooner and sweat more. In addition, the body more easily adapts to exercise in warmer temperatures by sweating more. Some studies have shown that elite athletes can raise their metabolisms and begin sweating in the time period prior to beginning exerciser. Their bodies become so efficient that they begin warming up in preparation for exercise. Other factors that influence how much individuals sweat include the environment and clothing. Higher temperatures cause individuals to sweat more quickly and to lose more fluids through sweat. In addition, if humidity levels are high, it’s more difficult for sweat to evaporate, which affects a person’s ability to cool off. Wearing fewer and loose-fitting clothes helps to promote heat loss.

Replacing sweat loss -

The amount of water lost by the body through sweat is enormous. People typically fall into three ranges: low, average or high sweat loss. Those who fall into the low sweat-loss range lose up to 1 quart of sweat per hour during exercise; those in the average range lose up to 2 quarts of sweat per hour during exercise; and those in the high range lose up to 3 quarts. Those who fall into the high range are at greater risk of dehydration, fatigue, cramps, heat intolerance and slow recovery after exercise. The key to replacing water lost through sweat is to know your sweat rate. Weigh yourself naked pre- and post-exercise, and then adjust for deficits. For instance, an individual weighing 152 pounds prior to exercising, and 150 pounds after exercise would need to replace 2 pounds of water weight, or 32 ounces of water (152 - 150 = 2 lb. = 32 oz.). It’s important to note that sweat is not just made up of water. Sweat is also composed of ammonia, calcium, chloride, copper, creatine, iodine, iron, lactic acid, magnesium, manganese, phosphorus, potassium, sodium, urea and uric acid. Sodium and chloride are the predominate nutrients in sweat, with potassium, calcium and magnesium following, and all other nutrients accounting for trace amounts. Each individual loses sweat sodium in different concentrations; some people’s sweat contains high levels of sodium, while others have low or average levels. Those who lose high levels of sweat sodium are at high risk of muscle cramps. Exercisers who are cramp-prone usually have or display some obvious signs, include a history of heat cramps, avoiding salt, inability to acclimatize, profuse sweating, prone to dehydration, or have legs and arms caked in salt after exercise. A drink high in sodium and potassium is recommended for these individuals post-exercise.

Sweat is cool

If you are dripping in sweat after exercise, consider that your reward. The fact that they are sweating profusely could be the result of exercise success.

What’s the Best Way to Replace Sweat?

The following recommendations are given as the best way to replace sweat: Consume 20 ounces of water in the 60 minutes prior to exercise Drink 1 cup of fluid every 15 minutes during exercise. Drink 16 ounces per pound of lost body weight after exercise In general, drink at least 20 ounces of fluid at all meals Urinate at least once during the night Limit caffeine and alcohol intake.

Fast food chains have been one of the major contributing factors to our obesity problem here in the United States. In all major cities, you can find every type of food on every corner with a drive through window attached!! Fortunately, many fast food chains have re-directed their efforts to become more health conscious for us busy people on the go!! If you ask, most outlets have the nutritional specifications about their food. The things to be aware of are the fat content per serving, the sodium content and of course, the calories.

Here are some tips when you decide to drive through one of these chains:

1. Order only grilled items on the menu. Avoid the fried fish or chicken sandwiches.

2. Be aware of the calories and carbohydrates from the “white flour’ buns on your sandwiches. If possible, eliminate the bread and order a baked potato or salad in its place.

3. Try a honey-mustard sauce on your grilled chicken or as a salad dressing. Be aware of how many fat grams and calories are in salad dressings.

4. Order the small burgers without cheese instead of the large ones.

5. Forget about the “mayonnaise” on your burger. Omit it and add mustard and ketchup. You will save yourself a lot of fat grams.

6. Avoid your “high sugar” drinks and milk shakes. One 12 ounce soft drink has as much as 50 grams of sugar. (Sugar turns to fat very quickly if not used).

7. Order low-fat milk, diet sodas, tea or water to drink.

8. If ordering pizza, eliminate the high-fat meats and go light on the cheese. Eat a big salad with boiled egg whites (if possible) on top to help satisfy.

9. If at a salad bar, “anything green” is a good start. Do not add ham, bacon, pasta salads or high-fat dressings. Limit your croutons, cheese and nuts. Add boiled eggs without yolks for protein.. Vegetables such as celery, tomatoes, peppers, and corn are good for filling you up. Careful with the high calorie breads served at salad bars- they are good on the lips, but terrible for the waist and hips.

10. Last but not least, avoid high-fat desserts such as milkshakes, apple pies and brownies. Order the low-fat yogurt instead.

Eating out or driving through your favorite fast-food chains does not have to allow you to “break the laws” of good, healthy eating- Follow the rules, search the menu and order smart. GOOD LUCK!

Secret 2: Be Mindful When Eating
Many people turn to food when they are bored or stressed out. Eat when you are hungry and stop when you are full. That means paying attention to everything you eat. Ask yourself why you are heading to the fridge or pantry. Are you really motivated by hunger, or are you really just bored, stressed, sad, tired and maybe even full from your last meal or snack! Emotional eating can wreak havoc on a well-planned weight management program.

Secret 3: Exercise Regularly
Fitness is key in losing weight and keeping those pounds off. More than 94% of participants who succeeded in their goals in the National Weight Control Registry increased their rate of physical activity. In fact, many who lost weight reported walking for at least 1 hour per day. And for those who kept the weight off, exercise was also crucial. This was evident because the registry participants who dropped out of fitness programs ended putting the pounds back on (NWCR 2007). Remember, as people lose weight, a proportion of each pound comes from muscle; that, in turn, slows down the metabolism and makes it difficult to keep the weight of. Although walking and other cardiovascular exercise is important for burning calories, be sure to include a strength training program to help preserve your lean tissue and keep up your metabolic rate.

Secret 4: Check the Scale
While it is not advisable to become obsessive about weight to the nearest 0.01 pound, people who maintain their weight loss do so by keeping periodic tabs on the scale, weighing themselves at least once per week. This way they are able to identify small weight increases in time to take appropriate corrective action.

Secret 5: Eat Breakfast
More than 75% of the National Weight Control Registry participants eat breakfast daily; only 4% never do. And research suggests that breakfast eaters weigh less and suffer from fewer chronic diseases than people who skip breakfast.

What is CVD, and what puts women at risk and how can you lower your risk?

The term cardiovascular disease refers to any disease of the heart and its blood vessels. Generally speaking, CVD is an umbrella term that encompasses all conditions affecting the heart muscle itself, the valves of the heart and/or the blood vessels that supply the heat (i.e., coronary arteries). Vessel disease, or vascular disease, includes diseases such as hypertension (high blood pressure) and atherosclerosis (hardening of the arteries caused by the formation of plaque deposits within the arterial wall). Atherosclerosis of the coronary arteries is the main culprit behind chest pain (angina) and heart attack (myocardial infarction).

Educate Yourself About Your Risk
Minimize your CVD risk by learning about risk factors such as:

• elevated total and LDL (low-density lipoprotein) cholesterol levels

• low HDL (high-density lipoprotein) cholesterol levels

• obesity

• smoking

• hypertension

• sedentary Lifestyles

• poor diet

• stress and depression

• family history of premature CVD

• middle age diabetes

The more risk factors that are present, the higher the risk of atherosclerosis and subsequent heart attack or stroke.

Talk to your Doctor
A simple preventive health checkup and a blood draw in the lab can arm you with the information needed to determine your specific risk. Ask your doctor questions such as:
• What is my risk for Heart Disease?

• What is my blood pressure reading?

• What does this reading mean for me, and what do I need to do about it?

• What are my cholesterol numbers?

• What do these numbers mean for me, and what do I need to do about them?

It could be so many things. I encourage you to really get in touch with the things you love about your workout, and focus in on those things. That will keep you motivated, and excited about working out.

Finally, it is so true that working out and taking care of your mind, body, and spirit really is an act of self-love. So fall in love with your workout, and love yourself to a healthier and happier person. The more you take care of yourself and love yourself, the more you have to offer those at home, at work, and in your community.

2. Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays. It has been found that restrictive diets don’t work in the long run.

3. Be physically active every day. Physical activity, especially aerobic activities (like brisk walking, jogging, bicycling, roller blading, and swimming) can help relieve stress, regulate appetite, and burn up extra calories from holiday eating.

4. Eat a light snack before going to holiday parties. It is not a good idea to arrive at a party famished. Try eating some almonds or an apple before you go.

5. Make a plan. Think about where you will be, who you will be with, what foods will be available, what foods are really special to you (that you really want to eat) vs. those that you could probably do without, what are your personal triggers to overeat and how can you minimize them.

6. Take steps to avoid recreational eating. At parties and holiday dinners, we tend to eat (or keep eating) beyond our body’s physical hunger simply because food is there and eating is a “social thing.” To avoid recreational eating, consciously make one plate of the foods you really want.

7. Reduce the fat in holiday recipes. There are plenty of low fat and low calorie substitutes that are amazingly tasty.

8. Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well. Try adding a lemon lime diet drink with wine to make a wine spritzer and always have a bottle of water handy!!

9. Enjoy good friends and family. Although food can be a big part of the season, it doesn’t have to be the focus. Holidays are a time to reunite with good friends and family, to share laughter and cheer, to celebrate and to give thanks.

10. Maintain perspective: Overeating one day won’t make or break your eating plan. And it certainly won’t make you gain weight! It takes days and days of overeating to gain weight.

Now go out and enjoy the holiday season!

The Basic Bad Habits

Laziness is one of the negative habits that a loser has. The worse thing is, lazy people usually do not want to get rid of the problem. If you want to achieve your goals, you need to understand the value of hard work and perseverance. Some of the greatest people in the world are known to work way more than those who did not leave a mark. The greats work longer hours, sleep less, eat less, wake up earlier and suffer more than anybody else. It takes sacrifice to reach your goals. The most important thing to know is that everything you have ever wanted is just outside your comfort zone.

Another bad habit that people have dealt with for several years is fear. They fear things and events without even trying. Some people are even afraid of success subconsciously in a way that they refute any opportunity that can make them great. Some people do not realize that they just do not or cannot handle the bigger responsibilities that achieved goals come with. You should understand that once you reach a certain goal, it can mean that the bar has just been raised for you to accomplish more.

Personal Bad Traits

Selfishness is a bad trait that you need to get rid of to achieve your goals. There are individuals who do not want to get help from others because they do not want to share their expected success. What’s sad is that most of them do not actually reach their goals. There is so much joy and celebration for every success that can be shared between several individuals. There is even so much money in the world for everyone to stay rich. Even if you may be better off doing some things yourself, still you cannot do everything.

Being Negative

Pessimism is a trait of losers. Losers always find a reason to lose, even if the situation or opportunity is already presenting itself. In most cases, pessimism is tied up to fear. Seeing things in a negative light will result to bad results too, most of the time. If you start your day negatively, everything else will already seem bad, so you will focus more on the little things that do not matter and let them bother you, instead of keeping your mind on your goals.

Seeking Help

The first step to treating bad habits to achieve your goals is to look at yourself as a confident, capable and strong individual. You are responsible for whatever happens in your life. Although problems are bound to happen, you know that you always have the ability to stay successful in life as you choose. Minor setbacks are supposed to be a means for you to become better and stronger. Write a list down indicating all your weaknesses and bad traits. Next, put the opposite trait for each. The opposite traits are now your new characteristics to be adopted. Start practicing one good trait per week or month, then add another one for consistency. Over time, you will realize that success follows you because of your positive aura.

1. Lack of proper rhythm

- do you have an eating rhythm throughout the day? For instance, you typically eat at the same time every day.

2. Lack of slow relaxed eating

- your brain needs time to process the food you just ate. Slow down and enjoy it. Slowing down and being in a relaxed state will actually help stimulate your digestive and calorie burning metabolism!

3. Macronutrient imbalance

- the four macronutrients are protein, carbohydrates, fats, and water. Are one of your macronutrients outweighing the other? For instance, the low carb diet would lack protein, which would lead to an imbalance.

4. Nutrient deficiency

- are you getting all of your nutrients. Your body may be lacking a nutrient, and you keep eating to attempt to give your body that specific nutrient. This includes the macronutrients above, as well as your vitamins and minerals.

5. Lack of quality in food in diet -

make sure the calories you take in are from quality foods so you aren’t consuming wasted calories (ie. cookies). Does that mean never have cookies? Not at all!

So what is the solution?

Try to find a consistent time every day to eat your breakfast, have a snack, eat your lunch, and eat your dinner. Get into a rhythm or a routine. I encourage you to really take your time to be mentally present and aware of what you are eating, when you are eating it, and the rate at which you are eating. You will be amazed at how much more satisfied you will feel from being tuned in. That satisfied feeling will lead to consuming only the calories your body requires, which will lead to a healthier, leaner, happier YOU!

Rebecca LeSaffre is the owner of Lynnfield Boot Camp, and is an ACSM Certified Personal Trainer, a Fitness Nutrition Coach and a Physical Therapist Assistant. She is qualified to assess what types of exercises will be most beneficial for meeting personal fitness goals, while also helping assure that you use proper form for maximum results and injury prevention. You can contact her via her web site www.lynnfieldbootcamp.com

Due to popular demand we are pleased to offer an evening boot camp.

It will be the same calorie shredding boot camp as the morning session.

We are different from other boot camps because Lynnfield Boot Camps are designed and directed by Physical Therapist Assistants. You will see the benefits of training with cardiovascular and muscle building activities with periods of low to high intensity activities.

CALL 781.665.0343 TO REGISTER

Step 1: Visualize what you want

Picture yourself attaining the goal you want to achieve.

Step 2: Use all of your senses when visualizing

As you visualize, start to pay attention to the sounds associated with your picture. Also, notice how you feel in that picture. This feeling should be both emotional and physical. How does your body feel fitting back into those skinny jeans? How does that make you feel, emotionally? The more details you have in your picture, the more you are sending a message to your brain that this is really happening. Before you know it, it really happens.

Step 3: Write down your goals

Writing down your goals is a great way to stay focused on what you want. You can place your goals where you see them daily. Some people also just like to write their goals then put them away. That’s fun, because when you go back weeks, month, or even years later and read your goals you are amazed at what you have accomplished.

Step 4: Believe in your goals

Choose goals that you truly believe in your heart that you will attain. Understand, as humans, we tend to send ourselves “doubting messages” when we think of goals we want. Acknowledge what that is, just doubt, and mentally set it aside. Think about what you want. Believe in yourself and in your goal. Strive for it one step at a time.

Step 5: Challenge yourself

Choose goals that you know in your heart you can attain. With that, make sure you are challenging yourself. It’s that stretching moment in our lives that keep us motivated. It tough to be challenged, yet it feels great! Just to know you’re always stretching to go a little further is motivating in itself. It keeps you from getting bored and stagnant.

Step 6: Get support from friends and family

Tell those that love and care for you about your goals. Simply talking about it will motivate you (as well as inspire them). They can hold you accountable, encourage you, and celebrate with you.

Step 7: Strive for continued progress

As you accomplish each goal, replace it with a new goal that will push you to another level. This goes back to keeping yourself challenged, and avoiding boredom. When we find ourselves at a stagnant place in our lives, we tend to start to go backwards. Always give yourself something for which to strive

Step 8: Reward yourself for accomplishments

To stay motivated, give yourself a reward for what you have accomplished. This moment of celebration is so important. It’s called positive reinforcement, and it feels so good that you want to set another goal and celebrate it again. Rewards can be anywhere from a pat on the back to a week-long vacation.