Summer is the time to head outdoors and have fun.  Whether swimming, pickle ball, sports, gardening or maintaining your walk/run schedule…the weather is bright, the days are long and you aren’t bundled up in heavy coat. But sometimes the heat can make it daunting…and with more heat waves, you have to take some precautions.  Here are teh best tips for outdoor exercise in the heat.

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Common sense says be careful and avoid the hottest part of the day. Usually around 4 pm is when the heat peaks, so between 1-5 is the worst time.  You shouldn’t exercise with the same intensity and take frequent breaks, which is perfect if you are playing a sport or gardening.  Water is essential, so drink plenty of fluids. Dehydration is a key factor in heat illness. Fluids helps your body sweat and cool down by staying well-hydrated with water.  In fact, sweating can release endorphins in the brain which make people feel good.

Manage your day, do activities in the early morning or late afternoon/evening.  According a study, during hot days, the best option is to run in the early morning. This is especially true in urban locations which have concrete buildings soak up the sun throughout the day and may make late in the day runs hotter than expected.

In order to acclimatize to the weather successfully, the process must be gradual. Head out for your run earlier than usual, with your water bottle, and complete your a shorter and gentler version of your workout. Check your heart rate and your level of heat and continue to do this until you feel like you’re feeling back to normal.

In order to acclimatize to the weather successfully, the workout process should be gradual. Start your activities earlier than usual, with your water bottle, and complete your a shorter and gentler version of your sports/workout/ tournament. Consider a “warm up period” where you aren’t keeping score.

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An icy drink beforehand, like a slushie or a smoothie, might make your outdoor exercise more pleasant. According to researchers, you should aim to drink 16 ounces of cold fluid 20 minutes before you go out for your run or an activities sport.  Avoid alcohol until you are ready to cool down.

While it doesn’t keep you from overheating, wearing sunscreen can help you prevent feeling the heat when you are done. You also want to dress in layers and nothing to tight to give your body a chance to breath.

If you are starting to feel nausea, dizziness or cramps, you could be overheating. Check your heart rate and your level of heat and continue until you feel like you’re feeling back to normal. If you have symptoms, stop the workout and seek shade and some tap water.  If possible, work out with a partner.

A lot of time is spent in the guy working on chest and legs…but what about marijuana and muscle mass?

When you are young, it is easier to work out and look good. But if you are into competing or just want to look great, it still take discipline, diet and determination. As you age, you have to focus on it even more, but is using a little weed every now and then undermining your efforts?  What is the truth about marijuana and muscle mass.

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The good news is, all a man has to do is fix his diet and dedicate time to cardio and strength training, and he can get himself back into fighting shape. You can’t turn back the clock, but you can wind it up again. In fact, many fitness conscious men claim to be in the best condition of their lives around middle age. It takes a lot of work to reach the goal though. After all, the body of an older male just doesn’t respond and recover like it did when 20. Which is a key reason men, especially older ones, have to be careful not to do anything that can destroy their gains. 

Marijuana is legal to over 50% of the population. And it is starting a new heathly “ish” trend by having people drink less and consume more.  The beer companies are the first to feel the pain, but with Gen Z really slowing up on drinking, more changes are coming. Since cannabis can help with a workout, more fitness-minded people are open to adding it to the routine. Some athletes swear it makes workouts more productive, some use it as part of their recovery process (to combat inflammation), and others just do it because it is fun, relaxing and doesn’t come with the mega-calorie count of alcoholic beverages.

As men age, there can be a drop in testosterone, the male sex hormone produced in the testes and adrenal glands. If testosterone levels drop, it makes it difficult to build lean muscle mass, maintain bone density and create an Insta worthy chiseled physique. Avoiding things like alcohol and fatty foods can help keep testosterone in check. So can lifting heavy weights. There is some research out there, however, suggests consuming marijuana might be harmful to testosterone levels.

But what is the marijuana and muscle mass. Can the herb, something with therapeutic properties, really sabotage your fitness goal?  Research has not given an answer. But it does seem light or moderate use is harmless toward your muscle goal. Heavier yes may have an impact, but more research needs to be done.

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A study published in the Journal of Clinical Pharmacology says it could: “Cannabinoid administration acutely alters multiple hormonal systems, including the suppression of the gonadal steroids, growth hormone, prolactin, and thyroid hormone and the activation of the hypothalamic-pituitary-adrenal axis,” researchers wrote. This means marijuana users might have a tougher time keeping the testosterone levels needed to get ripped. But researchers admit that “the effects in humans have been inconsistent,” and they believe “tolerance” may even play a role. 

Other studies have found heavy marijuana use can lead to dramatic reductions in testosterone, while some have shown otherwise. One study indicated testosterone levels decrease after consuming weed, but those levels seem to return to normal after 24 hours. All in all the ill-effects of marijuana on testosterone remain a mystery. Still, it is more likely a man will harm his testosterone production with a junk food dieand a lack of exercise rather than smoking a moderate amount of marijuana.  

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Men in their forties trying to get back into shape should consult with a doctor and have their testosterone levels checked. There are many replacement therapies available for men. It is important to be forthright with your healthcare provider about any marijuana use, as treatment may need to be altered to account for this variable. There’s a chance it won’t matter to them at all.  

If you are worried about marijuana destroying your gains, don’t. With the proper focus on eating right and a consistent workout regimen, your body should respond positively, with or without pot.

Breakups are tough and miserable – even if you are a celebrity.  But there are ways marijuana can help!

The buzz in the celebrity world is about the breakup of Beniffer – Jennifer Lopez and Ben Affleck. It has dominated the news, but it reflects everyone’s journey in relationships.  Almost everyone suffers a miserable breakup in their life. The ending of relationship doesn’t  always have a logical reason or comes in a methodical planned way, it is usually messy, emotional and draining for a while. And it can lay heavy on someone’s mind and heart. One bright note is there are 4 ways marijuana can help in a messy break up.

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Breakups can upend a life. Hurt, grief, and a sense of failure when a relationship ends is common. It often mean a big change in your daily routine, which can feel overwhelming and a constant reminder of the loss. Weight gain and lack of good sleep can also be part of the after effects.  But, in the right dose and intention, marijuana can help you through.

The first way to help is with sleep, with 35-45% increased odds of insomnia symptoms this is key. A good night dozing can help with a tough day of change. So, it is critical to nip long term disruptions it in the bud. Research studies have shown, with the correct dosage, marijuana may have an overall positive effect on maintaining sleep.

The second way is to help with anxiety. Big change causes makes people anxious, the loss of a person you care about, sometimes identity gets wrapped up in the “we” of a relationship, causing a disruption on self perception. Time is the best way and most natural way to heal. But THC appears to decrease anxiety at lower doses. Work with a healthy professional to a figure out a plan to get you to a more positive place.

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The third is to reeducation of alcohol consumption. Drinking too much after a breakup is unfortunately common, as the feelings of control alcohol provides can feel euphoric for a short period. But both physical and mentally it is not good. Light marijuana usage can relax you and put you in a better state of mind without hangovers, drunk texting and more.

The last way is personal health.  While it is hard in the middle of a breakup to look ahead, marijuana can help you with looking good for the future.  While the myth is stoners are lazy, couch potatoes eating…cannabis can get you moving. Like dopamine, it allows us to feel a sense of pleasure and reward, which has the effect of motivating us. Consuming a sativa strain can help you get out of bed and move which could include a workout!