Monthly Archives: May 2017


Tips for Staying Hydrated

Tips for Staying Hydrated 

The official start of summer is just a few weeks away, but here but in Florida, the summer weather is in full force. With the hot and humid weather, it becomes even more important to pay attention to your hydration. Working out in warm temperatures creates added sweat loss, increasing the potential for dehydration. Here are some tips for monitoring and maintaining proper hydration.

Drink plenty of water
Drink water during exercise and after. It is recommended that everyone should drink at least eight cups of water a day, but if you are experiencing sweat loss with exercise, you need even more. Don’t wait until you are thirsty. Thirst is a sign of possible dehydration. The American College of Sports Medicine recommends adding 12 ounces of water to your daily intake for every 30 minutes of exercise. As with anything, don’t over-do a good thing or you could experience water intoxication or hyponatremia.

Sip some sports drink or coconut water
When we sweat we lose electrolytes. Sports drinks and coconut water contain electrolytes which water does not. You can make a homemade sports drink (recipe here) if you want a less sugary, healthful alternative.

Don’t skip the fruit
Fruits can be a source of electrolytes and fluid. For example, dates and bananas have high levels of the electrolyte potassium.

Pay attention to your output
When you are hydrated, your urine should be pale yellow. Dark yellow could indicate dehydration.

Monitor your physical performance
If you are feeling more easily fatigued when exercising, it could be an indication that you are not properly hydrated. Dehydration creates a decrease in athletic performance aerobically and anaerobically.

Take the pinch test
If you pinch the skin on the back of your hand, holding for a few seconds and let go to find your skin takes a bit to return to normal, you may be dehydrated.

Keep these tips in mind to stay healthy and hydrated all summer.

By Lois Waite


Latest Advice for a Healthy Heart

Latest Advice for a Healthy Heart

Maintaining a healthy heart is essential to your overall health. In the United States, heart disease is the leading cause of death for both men and women. Though some risk factors, like family history, can’t be changed, there are many factors you can control. Maintaining a healthy weight through diet and exercise can lower your risk. Avoiding tobacco products, drinking only in moderation, and reducing stress are also ways to reduce risk. Click here for the latest advice on some of the top ways to ensure you have a healthy heart.


May is Melanoma and Skin Cancer Awareness Month

May is Melanoma and Skin Cancer Awareness Month

As summer approaches and you are taking care of your body with exercise and good nutrition, be sure to also take care of your skin. May is melanoma and skin cancer awareness month. Here in Florida especially, we are exposed to harmful sun rays on a daily basis. Skin cancer is the most common cancer in the United States. Tanning is directly carcinogenic so it is very important to protect your skin when you are enjoying outdoor activities.  Here are some basic tips for protecting yourself:

  • Wear a broad-spectrum sunscreen, SPF 30 or higher, every day
  • Try to avoid peak sunlight
  • If you’re going to be out in the sun, in addition to sunscreen, seek shade when possible
  • Wear hats, sunglasses and sun-protective clothing

Have your skin checked yearly by a dermatologist. And keep tabs on any changes to your skin. Follow the ABCDEs when checking moles.

  • A = Asymmetry
  • B = Border
  • C = Color
  • D = Diameter
  • E = Evolution

CBS This Morning news anchor Norah O’Donnell was extremely fortunate to have her doctor catch her melanoma diagnosis very early, possibly saving her life. She tells her story in the June issue of Good Housekeeping.  You can click here to read more about her story, risk factors, and recommendations for screening and protecting yourself.



How Foam Rolling Can Enhance Your Everyday Movements

How Foam Rolling Can Enhance Your Everyday Movements

In today’s fast paced society, we don’t always take time out for certain self-care regimens until something hurts or something knocks us down for the count.  Every day, we drive around in our cars, text on our phones, sit at desks, or squeeze in that morning workout with just enough time for a shower and a quick breakfast on the go all while putting our muscle efficiency on the back burner. Just a couple of weeks into this routine, we feel “tightness” in our muscles or aches in the joints. If muscle tension and excess soreness post-training are something you experience, read on!

Foam rolling is a key component to endurance, strength, workout recovery and postural improvements.  Foam rolling is essentially a self myofacial release, meaning it breaks up the scar tissue you’ve formed through daily routines and working out  (aka its like a self-massage).  We do not always have the time and or money to dedicate to weekly massages, so why not spend some quality time foam rolling and helping prevent those pesky knots we let our massage therapists handle.  Once the knots are broken up, you gain better blood flow to the muscle and better joint mobility. Foam rolling has comparable benefits to stretching since it helps break up areas of tension allowing for a deeper stretch which in turn reduces the risk of many injuries for individuals like you.  This means less unnecessary aches, more strength, endurance and flexibility? Yes please.

If you are not familiar with what a foam roller looks like (see below), it is typically 12 to 36 inches in length, and 6 inches in diameter.   They can be found at a very affordable price in most stores as well as online with varying densities.  It is important to remember as you begin a foam rolling routine that you may want to start out on a low density roller and graduate to a high density roller. Low density is less pressure and therefore a little softer for the novice foam-roller. Athletes and amateurs alike have taken up a habit of foam rolling before or after a workout…so why shouldn’t you?









It is easy to try and squeeze in an extra exercise or to skip the stretch after a long run instead of foam rolling or cooling down.  While it is not imperative to foam roll immediately post workout, do yourself a favor.  Keep yourself in action and make sure to put aside even just ten minutes of your day or night to foam rolling.  You and your muscles will love the results, I promise.  And don’t forget – a good massage therapist cannot be replaced as they keep you at the top of your game! The foam roller is an added self-care tool to helps keep those spa visits more enjoyable and less of a last resort for a nagging knot.

Coming soon…how to incorporate foam rolling into your daily routine!

In strength,
Annalise Lamia



The Health Risks of Yo-yo Dieting

The Health Risks of Yo-yo Dieting

New research shows that yo-yo dieting, and the weight fluctuations that come with it, can increase the risk of stroke, heart attack and even death in those with pre-existing coronary artery disease. Though this research only shows an association and not direct cause-and-effect relationship, it does seem to indicate that losing and re-gaining weight is stressful on the body.

Losing weight is a commitment to lifelong changes in your eating and physical activity. Here are a few patterns that you can adopt to create lifestyle changes:

  • Get enough sleep
  • Exercise regularly
  • Slow down your eating
  • Get hydrated
  • Reduce stress
  • Avoid unrealistic expectations
  • Eat earlier

For more information on the risks of yo-yo dieting, click here.