4 Tips to Exercise Safely in the Summer Heat

We’re right in the middle in the hottest time of the year. August is known for being a scorcher, but throw Cincinnati’s humidity on top of it and it’s uncomfortable to simply be outside. If you’ll be exercising outdoors this month, we want to make sure you’re staying safe while doing so. Here some great advice on avoiding heat exhaustion and staying healthy from the experts at Men’s Fitness.

  1. Know your body & be able to recognize heat exhaustion.

“In hot (and especially humid) environments, we dissipate heat by physiological cooling mechanisms, including sweating for heat loss via evaporation,” explains Elaine Choung-Hee Lee, Ph.D., associate director of Human Performance Laboratory at the University of Connecticut. “When you’re unable to dissipate enough heat to cool the body, that’s when you might experience heat exhaustion, heat-related illness, or, in extreme cases, heatstroke.”

The signs you’re passing the threshold of heat exhaustion onto something more dangerous: cold and clammy skin, nausea, dizziness and fainting, pale skin, heavy sweating, headaches, decreased coordination, chills, and irritability.

  1. Drink plenty of fluids.

This is a given for whenever you push your body to work hard. It’s also common sense for when you’re outdoors in extremely hot temperatures. But combining the two means you should be hydrating more than normally.

“Losing 1kg of mass during a workout is equivalent to about 1 liter of water, and you want to rehydrate 150%, so you’d aim to drink 1.5 liters of water over the course of recovery and into the next day,” Lee says. “Dehydration prevents your body from cooling itself since less water means less sweat.”

  1. Explore outdoor exercise alternatives.

You don’t have to go for a run in 90+ degree temperatures to keep in shape. Aerobic exercises in the pool, hiking in the shade of the woods, or yoga in the early morning are all great options for staying safe in the heat. If you are dedicated to going for a run, there’s nothing wrong with finding a treadmill or indoor track in the A.C.

  1. Know your limits.

Listen to your body and know when it’s time to give yourself a break. Calling it quits when you start to recognize the signs of heat exhaustion or heat stroke is a much better option than seriously hurting yourself.

“Based on what we observe in field studies, we see high rates of heat stroke in people competing at their maximum intensity and effort in a hot and humid environment in race conditions. But the folks who develop exertion heat stroke are the ones who may experience the cognitive symptoms, collapse, or feel a physical inability to perform, and yet they get up and attempt to continue over and over again,” Lee says.

Says Rachael Schultz, writer for Men’s Fitness: “…while you may think being the first to tap out of a circuit is the most embarrassing thing that can happen at the gym, [I’d] argue passing out or leaving in an ambulance is probably a lot worse.” To read the full article, visit mensfitness.com/training.

As always, stay smart when you’re in any kind of heat. If you’re looking to escape it, you’re always welcome to check into the air conditioning at Beechmont Racquet & Fitness!

Do You Have Bad Gym Etiquette?

A fitness facility is a place to get your sweat on and torch some calories; however, the rules of the road still apply. Fitness pros and recreational gym goers should always display appropriate behavior and gym etiquette during all workout sessions. Unfortunately, not every member of the gym will keep proper etiquette at the forefront of his or her attention.

To keep the gym experience safe and worthwhile for you and those around you, behave mindfully and don’t become “that guy” or “that gal” who fails to keep common courtesy rules in check.

Sloppy Joe or Jane

Nothing creates a more dangerous training atmosphere like an unkempt space. It’s not only rude to leave weights and other equipment scattered around a workout space, but it sets the stage for completely avoidable accidents and injuries to occur.

Always re-rack your weights and tidy up the space you are using. If you pile on the plates for the squat or bench press, remove them and put them back where you found them. The same rule applies for dumbbells (or any other moveable piece of exercise equipment). Use them and then store them. This not only keeps the weight room safe for everyone, but it allows all participants to have equal access to equipment.

Hoggy Harry or Harriette

Weight training takes time and, depending on the type of routine a person is performing, multiple sets are generally required. It’s okay to use a weight machine, squat rack or other piece of equipment to perform multiple sets. Just be mindful of other users and their time and allow someone to work in. It’s the polite action to take and the other person will appreciate the courtesy and the favor is more than likely to be returned. Consider this a “pay it forward” principle for the gym.

Social Butterfly

The gym is a great place to meet friends and have brief conversations—emphasis on the word “brief.” If you do not like giving up precious time to launch into full conversations during your workouts, respect others’ workout time and space. If you have a desire to exchange pleasantries with an acquaintance, wait until they are on a rest period. Also, take cell phone conversations out in the hall or to the locker room. Allow others to concentrate on their exercise session and not on your conversation.

Narcissist

Gyms have mirrors for several reasons: They make a space look bigger and allow weight lifters and personal trainers to monitor and correct form throughout a workout. The mirrors are not there for personal admiration of one’s physique. Take the selfie someplace else, but please don’t take up valuable real estate to snap a pre- or post-workout picture.

Bob the Blocker

Few gym behaviors aggravate individuals more than the person who stands in front of the weight racks to perform a set of curls or lateral raises. Standing in front of the weights precludes others from grabbing the weights they need to accomplish their own set of exercises. The lesson here—take the set of dumbbells you need, step way back and keep the space in front of the racks clear for through traffic.

Slammy Sammy

There’s no scientific benefit associated with banging the weights together at the end of a repetition. Rather, this behavior is actually damaging to the equipment, whether it’s dumbbells or selectorized/machine weights. This habit isn’t just unnecessarily loud, it’s simply unnecessary. A good practice to follow is to gently return the weights to their resting position or, if performing a free weight exercise (think chest fly or dumbbell bench), complete the repetition slightly before the weights touch.

Stinky Steve or Sweaty Betty

Sweating is expected during a workout, particularly if it’s an intense one. It is also expected by other patrons and gym managers for equipment users to wipe down the bench, cardio machine or other surface after use. Doing so reduces the likelihood of spreading infections and illnesses (MRSA, ringworm, etc.). Plus, no one really wants to use a dirty or sweaty piece of equipment that isn’t properly cleaned. Equally as important to cleaning the equipment is making sure your personal hygiene is handled. Keep three or four sets of gym clothes available throughout the week, wash them regularly, and keep deodorant in your locker or bag.

Exercising proper etiquette while exercising creates a safe, pleasant and user-friendly environment in which all patrons can enjoy their experience and derive the benefits of an effective and fun workout. In short, there’s no downside to having good manners.

Dr. Erin Nitschke Contributor

Dr. Erin Nitschke, ACE Health Coach, Fitness Nutrition Specialist & NSCA-CPT, is a Health & Human Performance college educator and fitness blogger. She has over 14 years of experience in personal training, education, and instructional design. To Erin, being fit means finding an equilibrium between all dimensions of wellness. Erin is personally and professionally dedicated to teaching students and clients how to achieve such balance through learning and focused skill development.

Click here to read another great article from acefitness.org!

 

 

 

Summer Cardio Tennis Returns!

Achieve a great, high-energy cardio workout with tennis racquets this month! This is a highly social and fun class for players of all ability levels—no tennis experience necessary to join.

Summer Cardio Tennis has returned to Beechmont Racquet & Fitness! Every Monday and Wednesday evening from 6-7 pm, join Pat Onoro, BR&F Tennis Pro, as we meet to get a great tennis workout. This is a great way to get your heart pumping and your body slimmed for summer.

We know many of you are in and out of town during the summer months, so we are happy to prorate the clinics based on the dates you are able to attend. Simply contact Jill or the Front Desk to discuss. You can always email us at tennis@beechmontfitness.com as well. Minimum of 3 participants per class.

Session I: June 5-June 29
Session II: July 5-July 27
Session III: July 31-August 24

Regular Season (Labor Day to Memorial Day) Cardio Tennis is offered on Monday evenings from 5:30-7 pm and Friday afternoons from noon-1 pm. Our brochures will be available in August.

Meet Pat Onoro!

“I love running the Cardio Tennis class because it’s a great combination of working on your tennis game and getting a personal workout at the same time. I have my students reset their smart watches or step trackers at the beginning of each class to see how many steps, calories, and miles someone does during cardio tennis. Sometimes ladies in my class will convert the number of calories they burned into potential bottles of wine they can consume!”

We hope to see you soon at BR&F! Stay tuned to our Facebook page for updates on what’s happening this summer. Fitness can be fun.

Help Us Donate 1,400 Needed Items to the Inter Parish Ministry

What if being charitable was as easy as clicking a button? With our latest check-in donation campaign, it is!

During the month of May, you can simply check into Beechmont Racquet & Fitness Club on Facebook to help raise food donations for our local Inter Parish Ministry. Last summer, we were able to donate over 1,300 much-needed items to local families in need. Our goal for 2017 is 1,400. Will you help us reach it?

How to Check In:

  1. Open the Facebook app on your phone.
  2. Near the upper right-hand corner click CHECK-IN.
  3. Select Beechmont Racquet and Fitness from the drop down menu.
  4. Hit “POST” in the upper right corner.
  5. Give yourself a pat on the back! You just donated a needed food item to the Inter Parish Ministry.

Items that are most needed right now include cereal and other non-perishable breakfast items, canned pasta, peanut butter, and jelly.

In addition to Facebook check-ins, we are also accepting items (especially the items listed above) directly at Beechmont Racquet & Fitness. You’ll find the donation table in the lobby.

Curious about additional ways to give back to the local community? Visit the Inter Parish Ministry website at interparish.org to view events, find sponsorship opportunities, or donate. Any and all contributions make a difference!

4 Reasons To Treat Yourself to Sauna or Steam Room Therapy

The health benefits of steam rooms and saunas might be greater than you think! Qurratulain Zaheer, a health and beauty researcher and writer interested in discovering a new and exciting approach to achieving gorgeous skin, recommends both for heat therapy with benefits that go beyond promoting good skin. This therapy can also help with fighting disease, reducing stress, and even aid your weight loss goals.
1. Saunas can minimize joint pain and tension in the body-
Saunas use dry heat to warm and relax your muscles, which in turn soothes nerve endings, joint pain, and encourages tension to leave the body. This therapy is especially useful for those suffering from arthritis or migraines. Heat from saunas also reduces tension and helps fight stress in the body, which releases endorphins and increases your melatonin levels, allowing you to feel happy and relaxed. This can especially be helpful for those suffering from insomnia or depression.

2. Steam improves breathing and issues with congestion-
Allergy season is upon us! For those who suffer from congestion brought on by allergies or other ailments, steam has been recognized as a simple solution to help alleviate the pressure in your sinuses. The heat and moisture from the steam is able to open up your airways, as well as thin and open the mucous membranes in the body. This can also be an incredibly helpful option for those who suffer from bronchitis and asthma.

3. Steam and sauna heat therapy can help rid your body of toxins-
The heat from both steam rooms and saunas cause your body to sweat, allowing your body to cleanse itself and remove toxins that may be lingering in your system. This process will also cause you to shed a few pounds in water weight, but only temporarily. It is important to note that sweat therapy cannot replace healthy diet and exercise. Eating right and getting plenty of proper exercise will always be your best tools on a weight loss journey.

4. Healthier and younger-looking skin-
Both dry and wet heat therapy can open up your pores, increase circulation, and soften your skin. Steam especially can help clear out impurities by loosening and clearing out pores; a great option for those suffering from acne.

Interested in trying out a steam room or sauna to see if heat therapy can work for you? Call us to learn more about our rates and membership details at (513) 528-5700 or visit beechmontfitness.com to schedule a free tour.

Be sure to also check out additional articles that highlight the benefit of steam rooms.

care2.com
health.harvard.edu/
livestrong.com

Spin-A-Thon | Spin for a Cure

Did you know? More than 2.3 million people are affected by MS worldwide.
Let’s help the cause…one bike spin at a time!

Beechmont Racquet & Fitness Presents:

SPIN FOR A CURE
A benefit for the National Multiple Sclerosis Society

Saturday, April 8, 2017
Beechmont Racquet & Fitness
435 Ohio Pike
Cincinnati, OH 45255
9:00 am-2:00 pm
5 (hourly) spinning options:
beginning at 9 am, 10 am, 11 am, noon, or 1 pm

Ride as an Individual (per each hour)                                      $20
Enter as a team (6 or more riders for 6 hours total)              $100 ($16.67 per person)

Hurry, reserve your bikes today by contacting BR&F member and MS Volunteer Michael Rathsack at 513 633-1117/mrathsack@cinci.rr.com.

  • No club membership needed for this event.
  • Chair Massage by Sarah’s Sports Massage available for $1/minute.
  • Every participant receives a free t-shirt, Clif Bars, bottled water, and entry to win a cycling jersey or massage by Sarah’s Sports Massage.

A little about Michael Rathsack: “My association with MS is a result of my Mother, who unfortunately passed of the disease at 59 years of age. There we few drugs on the market at that time (1992) to help those stricken with MS.
I have been actively involved in “fundraising for a cure” and this year marks my 31st year riding in the MS 150 mile cycling event. Through my friends, neighbours, business associates, and family, I have been fortunate to raise thousands of much-needed dollars to help fight the disease. Please join me on April 8th!”

Sesame Green Beans

shutterstock_225346960Sesame Green Beans
(Angie Volk- Nursery Manager)
Recipe from Allrecipes.com

1 tbsp olive oil
1 tbsp sesame seeds
1 lb fresh green beans, cut into 2 inch pieces
¼ cup chicken broth
¼ tsp salt
Ground pepper to taste

Heat oil in a large skillet or wok over medium heat. Add sesame seeds. When seeds start to darken, stir in green beans. Cook, stirring until beans turn bright green. Pour in chicken broth, salt and pepper. Cover and cook until beans are tender-crisp, about 10 mins. Uncover and cook until liquid evaporates.

Lori’s H2O Skills Returns to Beechmont Racquet and Fitness

 It’s the most wonderful time of the year…time to start breaking out your warmer clothes and bathing suits! Gear up for the beach and pool with Lori’s H2O Skills swim lessons. Lori is a highly experienced and fun swim trainer, pleased to offer swim lessons for ages three and up at Beechmont Racquet & Fitness in four different aptitude levels.

In the Rainbow Ribbon classes, kids will learn how to blow nose bubbles, float comfortably in the water, flutter kick, glide from the walls, rhythmic breathing, do flips in the water, place arms correctly for freestyle and backstroke, and swim underwater.
White Ribbon will focus on teaching rotary breathing, backstroke, freestyle with rotary breathing, elementary backstroke, and more. Red Ribbon will teach sidestroke, breaststroke, butterfly, flip turns for freestyle and backstroke, and diving. The Blue Ribbon course, the most advanced course Lori offers, will teach 500-yard races and pre-competitive training.

Four private fifteen minute classes are $75 for members and $90 for non-members. Four private thirty-minute classes are $150 for members and $180 for non-members.

Besides teaching children how to feel comfortable and safe in the water, Lori is happy to make sure they have fun doing so! Give Lori a shout at (513) 515-8468 or email lori@lorish2oskills.com to sign up.

Beef & Barley Soup


shutterstock_395521069-2Beef & Barley Soup
(Pat Onoro- Tennis Pro)

This recipe is for 2 servings. Easily doubles or triples. Best when eaten the next day, giving the broth time to thicken in the refrigerator.

1 tb olive oil
½ cup chopped onion (1 small)
½ pound beef stew meat
½ tsp Hungarian paprika
½ tsp crushed, dried thyme
1 bay leaf
2 cups beef broth
1 medium carrot, sliced ½ inch thick
1/3 cup barley
Salt, freshly ground black pepper

Heat oil in medium pan. Add onion and beef cubes and brown over medium heat, about 5 minutes. Stir in paprika and cook until aromatic, about 30 seconds. Stir in thyme, bay leaf and beef broth. Bring to a boil. Reduce heat to low and simmer, covered, 1 hour. Add carrot slices and barley. Cover and simmer until barley is very tender, 45 mins to 1 hour. Season to taste with salt & pepper. Remove bay leaf. Makes 2 entrée servings.

 

Taco Soup

shutterstock_328807166-2Taco Soup (Jill Johnson- Tennis Office)
(Can easily be doubled and freezes well)

1 pound lean ground beef
1 onion, diced
1 green, red, and/or yellow bell pepper, or a combination, diced
2 packets reduced sodium taco seasoning mix
16 oz. can tomatoes, undrained
16 oz. can corn, drained
16 oz. can black olives, drained
16 oz. can black beans, drained

Brown meat with onion and bell pepper(s).  Drain and add to Crock Pot.  Sprinkle with taco seasoning (2 packs seems like a lot, but it’s really good!) and stir.  Add the rest of the ingredients plus a few cans of water (should be like a thin chili) and cook on low 5-6 hours.

To serve, ladle into bowls and add toppings such as: shredded cheese, cilantro, taco chips or Fritos, salsa, avocado, and sour cream.

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