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Summer Coming To A Close: Keep Up Those Healthy Habits All Year Long!

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Hard to believe it is Labor Day weekend already! Where did the summer go? We hope you had an excellent summer sailing season and kept those healthy habits all summer long! With sailors getting back to school or transitioning back to a fall schedule we want to help you to keep up those healthy habits. Back in May we posted an article Summer it’s Almost Here!: Tips For Healthy Habits This Summer!. Now that summer is coming to a close we want to provide you with some of the same tips along with some new ones to help those healthy habits stick all year long!

Stick To Your Routine
In the summer your routine may have changed over a little bit from the spring season. Now again you might have to switch things up. However, you want to make sure you find time for those workouts. Maybe this summer you were working out in the mornings, but now fall is here and your mornings are tight. Find another time and make a schedule that you can stick to for the fall season. Sticking to a routine will keep you on track to perform at your top level all season long. Don’t make excuses on why you can’t fit that workout in, make it part of your routine!

Eat Whole Foods
With the summer season ending and fall gearing up maybe your schedule is a little more booked up. Just because that is happening don’t let your diet suffer! We need to remember to eat whole foods as much as possible. Try to stay away from the processed and fast foods. If we let our diet go our performance will start to suffer along with our daily life of feeling great. Make sure at the beginning of the week you do a grocery stop and stock up on all those fresh fruits and veggies. Your body will thank you!

Hydrate
During the summer we tend to drink more water as the weather is a little hotter. But we want to continue that water drinking all year long. Hydration is essential and needs to be remembered all year long. It is key to our daily life and sailing performance. With the temps dropping a little bit we still need to remind ourselves to keep drinking throughout the day. Read Hydration Tips To Boost Your Sailing Performance for easy tips on how to drink more throughout the year.

Get Outside and Workout
The fall is an excellent time for working out outside. The weather is cool but not too cold making pretty much anytime a day great for exercising outdoors. Running, Biking, Hiking, and daily strength exercise are all excellent options to do outside in the fall weather. Find time to get outdoors and workout your body will love the fresh air! With winter coming in a couple of months we want to take advantage of the beautiful weather and our ability to be outside! It also makes those workouts a lot more fun!

Try New Recipes
Summer may have been a busy couple months for you. I know it was for me! Fall is a great time to try out some new healthy recipes at home. With fall approaching we may have a little more downtime to cook at home. Try those healthy recipes you wanted to try now! Your body will love taste testing new recipes and finding healthy options to eat all season long. Try these recipes from our past articles: Looking for a Healthy Snack While On The Water?: How To Make Homemade Granola Bars, Healthy Way To Start The Day: Green Smoothies.

Unfortunately, the summer has to come to close, however, the fall is a great time of year! We still have warmer weather and warm water for sailing! With the seasons changing we want to make sure we are following those healthy habits so we can stay in top shape! Fall sailing is here, and we want to have optimal performance and sticking to those healthy habits will help you get there. Keep working hard and have a healthy and awesome fall season of sailing!

Tips to Working Out and Sailing In The Heat

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We hope the summer sailing season has been treating you well! Hard to believe its almost going to be August. July has brought some hot days here on the east coast, and we expect August will bring some of the same. Even though the temps are hot we still need to be working out, and we are sailing, so we want to make sure we are going about it safely to avoid any heat illness this summer. We need to avoid any heat illness for top performance on the water! These five tips are sure to help you for your hot summer workouts and sailing in the heat.

Tip #1 Work Out At The Right Time Of Day: We can’t avoid our sailing events that happen during the daytime heat, but we can pick a different time to do our training for sailing and workouts. If we don’t have a specific event, we have to try to avoid the hottest part of the day usually around 10am-3pm. The mornings are generally the best time to get that workout in especially if it’s suppose to be a sweltering day. If your training on the water try to push your training session to later in the day to avoid being in the heat. Getting those training sessions in during the cooler part of the day will help to prevent any heat illness.

Tip #2 Stay Hydrated All Day: We all know we should be drinking lots of water on hot days, but sometimes we forget. It’s incredibly important to keep drinking not only when you are working out or sailing, but throughout the day. It’s easy to get caught up and stop drinking for a couple of hours, but on those hot days it’s so important because it’s very easy to start getting dehydrated. Carry a reusable water bottle and set an alarm to keep you drinking throughout the day.

Tip #3 Wear The Proper Gear: On those hot days for sailing and working out it’s so essential to wear the proper gear. When we are working out on those hot days stick to light-colored and loose clothing. They now make lots of fitness clothing that are meant to keep you cool, look into investing in some for those hot days. On the water, you want to stick with items that will keep you cool. Wear light-colored tech clothing to stay cool. Don’t forget your sunglasses, hat, and sunscreen. Another great piece to invest in for out on the water is a neck gaiter. The neck gaiter will not only protect you from the sun but if you get it wet with cold water before heading out, it will help keep you cool throughout the day.

Tip #4 Know The Signs Of Heat Illness: It’s so important to know your body and the signs of heat illness so you can exercise and sail safely in the heat. It’s easy to think that a headache you have is not that serious, but when its hot out you need to take all changes to your body seriously to avoid any further symptoms. Some of the first signs of heat exhaustion are headache, dizziness, fatigue, nausea, and being lightheaded. Heat exhaustion can develop into something more serious which is heat stroke, and this is when a person can suffer from being disoriented or blacking out. If you start feeling any of the signs of heat exhaustion, make sure to stop your activity and get to a cool place. Make sure you inform someone of the symptoms you are feeling when left untreated these symptoms can turn into a life-threatening emergency. Know your body and the signs to avoid heat illness this summer and in the future.

Tip #5 Replenish Your Electrolytes: When we work out or sail in the heat, we are losing electrolytes from sweating. When the temperature is high it’s even more important to replace those during and after our activity as we are sweating a lot more. Lots of sports drinks and energy bars contain electrolytes, but a lot of added sugar also accompanies them. Another way to replenish your electrolytes is by eating whole foods. Some great foods to try are coconut water, leafy greens, sweet potatoes, celery, cucumbers, kiwis, carrots, beans, and watermelon. If you are out on the water or working out and rather not eat food, there are cleaner options for electrolytes mixes. Some of my recommendations are Emergen-C Electro Mix or Nuun Hydration Electrolyte Drink Tablets.

The summer is a great time because the weather is warmer to get outside for working out and sailing. However, the summer can bring the heat! So we need to make sure we are safe when we are working out and sailing. These tips will help you to stay safe and cool this summer! Remember to workout at the right time of day, stay hydrated all day, wear the proper gear, know the signs of heat illness, and replenish your electrolytes. Stay cool for the rest of the summer sailing season!

For more information on fitness for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

Summer it’s Almost Here! : Tips For Healthy Habits This Summer!

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Summer is just around the corner! We couldn’t be happier that warmer weather is finally on its way. It’s been a long winter here in the Northeast, but the summer sailing season is almost here. Everyone enjoys the warmer longer days of summer, however, it’s easy to get wrapped up in summer and forget to follow your healthy habits. We all get busy with our regatta schedule and enjoying a little break that we sometimes tend to forget we have to stay healthy to perform at our top level at sailing events. Today you are going to learn some healthy tips to keep active and keep performing at a high level in your sailing events all summer long!

Stick To Your Routine
In the summer it can be easy to fall out of your routine. You might be remembering to eat healthy, but stop making time for working out. You want to make sure you are making time for everything that is essential to you performing at your best and staying healthy throughout the summer. Your routine may change a little bit in the summer, but you want to remember to keep following it to stay in top shape. For example, during the year you may workout in the evening, but with more time in the summer your workout routine may switch. Make a schedule and do your best to stick to it all summer long, your body and mind will thank you! 

Eat Up Those Fresh Fruits and Veggies
One of the best parts of summer is all the fresh seasonal fruits and veggies! Eat up those fresh whole foods all summer long. Some of the summer seasonal vegetables are bell pepper, corn, zucchini, beets, and cucumber. Some of the summer seasonal fruits are cherries, strawberries, peaches, tomatoes, and blueberries. With a different schedule, it can be easy to forget to eat whole fresh food, but you want to take advantage of all these yummy fruits and veggies all summer long. You will feel better and be providing your body with all the healthy nutrients to help you perform out on the water.  

Hydrate and Hydrate Some More
Hydration is not only key to your performance on the water, but essential to living well. In the summer we need to keep remembering to drink that water! With temps rising and spending more time in the sun, we have a higher chance of being dehydrated. We need to remember to always carry that reusable water bottle everywhere we go. It’s easy to get wrapped up in the day and forget to drink enough water, however, remember to drink up to avoid dehydration and feel better throughout the summer. Read Hydration Tips To Boost Your Sailing Performance for easy tips on how to drink more throughout the summer.

Keep Cool With Water Workouts
Summer means warmer weather and sunny days! Why not get out of that gym and on the water or in the water for that workout? There is a lot of different water activities you can do throughout the summer rather than be stuck in the gym everyday. Some excellent cross-training activities you can do throughout the summer include; swimming, surfing, and paddleboarding. Find different ways to cool down and enjoy the summer weather! You will still need to get those strength routines at the gym in, but take advantage of the warm water and weather for a different workout!  

Don’t Forget Your Sunscreen
Who has gotten sunburned in the summer? I think we can all answer yes to this question. Getting sunburn is never any fun, and it’s not good for our skin. Long days on the water can lead to us forgetting to reapply, but don’t forget this summer! Carry a small bottle or some zinc sunscreen in your lifejacket, so you always have some with you. Also, wear some protective clothing to help block those summer rays. 

Wear Those Shades
Just like using your sunscreen protects your skin, we need to protect our eyes as well. Remember to wear those sunglasses all summer long and protect your eyes. With sunny days on the water it’s essential to remember to wear those shades. Wearing those shades will not only protect your eyes from health related problems, but also from the elements of sand and wind. Always remember to put on those shades before heading out this summer!

Summer sailing season is almost here, let’s make it a summer filled with healthy habits! This summer don’t forget to stick to a routine, eat up fresh veggies and fruits, hydrate, do some water workouts, wear that sunscreen, and don’t forget those shades. Your body will thank you for sticking to these healthy habits throughout the summer and into the rest of the year. This summer be at your top performance with your summer sailing season by sticking with healthy habits throughout the summer. Sail fast and stay healthy! 

For more information on fitness and nutrition for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

Tips to Speed Recovery After Sailing and Training

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Feeling tired and sore for your second day of sailing? Feel exhausted the day after a hard day of training? Something you may be lacking is rest and recovery. Your after exercise recovery routine has a significant impact on your performance. However, the recovery is something a lot of sailors forget to do. We all need recovery as it is essential to muscle and tissue repair and strength building. These simple tips will help your body feel better faster along with help to maximize your performance.
Tips for a Faster Recovery:
1. Hydrate

When you are out sailing or getting your training in you are losing a lot of fluids. It’s imperative to remember while you are exercising to hydrate your body. During exercise, people tend to forget about hydrating, but being out on the water for long hours or in the gym you need to remember this important step. Hydration can make or break your performance and your recovery for the next day. It’s also essential to hydrate after your activity is completed. Water supports every metabolic function and is vital to improving every bodily function. An easy way to speed up your recovery is always remembering to stay hydrated before, during, and after completing your sailing or training.
2. Fuel Your Body

We want to fuel our bodies with nutrients to keep us going. Remember to balance your diet and eat more whole foods rather than processed foods. Make sure your diet isn’t extreme, and you are balancing your carbs, protein, and fats. If you are sailing or training for more than an hour make sure to pack some healthy foods to snack on. You need to fuel your body during exercise if you are going to be working longer than an hour. After you are finished sailing or training for the day make sure to fuel your body with a snack consisting of high-quality protein and complex carbs within 30-60 minutes of finishing. Fueling your body after activity will help your body recover, repair tissues, and get stronger for your next day of sailing or training.
3. Foam Roll and Stretch

Before and after your sailing and training you always want to remember to stretch out and or foam roll. Stretching and foam rolling will help not only in aiding in your recovery but maximizing your performance. You need to help your muscles recover, stretching and foam rolling are great ways to start this process. Learn more about foam rolling in the article Foam Rolling For Performance, Recovery and Everyday Life. By stretching and foam rolling you will aid your body in a quicker recovery by helping to improve your muscle function.
4. Get More Sleep
As an athlete it is so essential that you are getting enough sleep. Each day you are sailing and training you are expending a lot of energy, and it’s necessary to make sure you rest up your body. While we sleep our bodies produce growth hormones which are responsible for tissue growth and repair. If we lack sleep in our routine, our muscles don’t have time to recover and can even loss muscle mass. To maximize recover make sure you put getting enough sleep into your routine!
5. Don’t Overtrain
Sometimes we tend to push our bodies too much. As an athlete, we have to know when to cut back on our training. Make sure to schedule rest days so you can give your body and muscles time to recover. Also if you feel one day, you are just too tired take it easy or replace your sailing or training with a rest day. You will never maximize your performance if you don’t give your body ample time for recovery.
If you want top results on the water and in the training gym you need to make sure your recovery is an essential everyday part of your routine. These five simple tips hydrating, fueling your body, foam rolling and stretching, getting more sleep, and not overtraining will help you on your way to a faster recovery. We all need a little reminder now, and then that recovery is just as important if not more important to our success out on the water. Sail faster and smarter by always remembering to make recovery a key part of your daily routine. And always remember to listen to your body!
For more information on fitness and nutrition for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

Hydration Tips To Boost Your Sailing Performance

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Summer is now in full swing which means so is the heat! A key to bettering your performance on the water is giving your body the fuel it needs to perform. Not only do we need to be eating right to perform on the water, but more importantly we need to hydrate our bodies. Hydration is key to performing at your top level out on the race course as well as for success in your daily life. These tips will help you to avoid dehydration during the sailing season and perform at your highest level.
Tip #1: Carry a Reusable Water bottle Everywhere

Best thing you can do is invest in a BPA-free reusable water bottle. My personal favorite is the Hydroflask, which come in various sizes and keeps your water cold for hours. Having a reusable water bottle helps you to keep track of how much you are drinking throughout the day. Not only does it help you keep track, but it also reminds you to keep drinking. On the water find a place to either store your water bottle or have your coach carry it for you for the day.
Tip #2: Create a Hydration Plan
The amount of water you should be drinking depends on your weight and activity for the day. On a typical day, you should be drinking half your body weight in ounces. So for example, if you weigh 120 pounds you should be drinking 60 ounces of water. When you add activity like sailing you need to increase your water intake. The best way to make sure you’re getting the right fluid intake is to make a hydration plan. Start your day with drinking 8 ounces of water and try to drink 8 ounces every hour. Depending on your day and how long you will be out sailing your hydration plan may vary. But by making a plan, it will help to ensure you don’t get dehydrated while out on the water and help you to perform at your top level.
Tip #3: Hydrate with Food
Most of the water you need has to come from drinking it. However, you can also hydrate with some foods. Before heading out on the water, or for a snack on the water, it’s great to fuel your body withsomething containing water. Your not only giving your body some energy with the food but also helping to hydrate your body during your activity. Some examples of great foods containing lots of water are; watermelon, cantaloupe, strawberries, celery, grapefruit, spinach, green peppers, and tomatoes.
Tip #4: Choose Sports Drinks Wisely
Nowadays you can find sports drinks everywhere with so many different brands, colors, and flavors. However, you want to be careful in choosing a sports drink. For example, a bottle of Gatorade has 35 grams of sugar! That is a lot of sugar that can upset your stomach and may lead to you cramping up while sailing. It’s important to check out the label before consuming a sports drink and see if it will benefit you to drink it. I personally like things that are more holistic, so coconut water is a great option. Coconut water is filled with potassium, magnesium, sodium, and calcium. Also, I use Emergen-C Electro Mix Electrolyte Replacement Drink Mix. This contains potassium, calcium, and magnesium. Next time do some research before consuming that sports drink and find out if it will help or hinder your performance out on the water.
Tip #5: Recognize Signs of Dehydration
While out sailing or doing a workout we want to be able to recognize signs of dehydration. If we can recognize the signs of dehydration early on, we can avoid it getting worse and hurting our performance. The symptoms can vary from mild to severe. Some signs include dizziness, increase in thirst, headache, muscle fatigue, coordination decline, muscle cramps, and a decrease in energy. These are just some of the signs, and sometimes we may push them off as being something else. However, when we are out on the water and feel any of these signs we need to recognize that we may be dehydrated and we need to start hydrating our bodies. Your performance level will start decreasing as your body becomes dehydrated. To ensure this doesn’t happen to you follow that hydration plan! But also recognize when you might need to end your activity for the day to avoid further dehydration.
About 60% of our bodies of made of water, so hydrating is an essential function for life. However, hydrating is something people tend to forget about leading to dehydration. For your success in daily life and sailing at your top level, you need to make sure you are hydrating your body properly. By carrying a reusable water bottle everywhere, creating a hydration plan, hydrating with food, choosing sports drinks wisely, and recognizing signs of dehydration, you are sure to stay hydrated this summer and all year long. These tips will not only help to prevent dehydration for better performance on the water but lead to a healthier lifestyle for years to come. Sail faster by drinking that water!
For more information on fitness for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

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