8 Steps to Hydrate for Summer Training

Sweaty WorkoutKeeping hydrated is a daily task. We never stop sweating, no matter what the season or time of year.

Hydration is a topic that we all are aware of and know we need to take heed, but due to busy days and sometimes just lack of interest in thinking about it, or thinking it’s “not that big of a deal,” we let our hydration get away from us.

Unfortunately, it is that big of a deal. Especially for those of us who train year around outdoors. Training outdoors in the Valley of the Sun is absolutely possible and enjoyable year round even in the warm, okay HOT, dog days of summer.

You have to play it smart and keep vigilant about the hydration process. And it is a process in not just going thru the motions of slugging a few gulps of water right before or during your training or workout.

The Effects of Dehydration

Typically, our bodies are warmer then the environment, but when that begins to change are muscles regulate by releasing sweat which allows the body to cool itself. When we sweat, we lose fluid and electrolytes/trace minerals.

Dehydration concept.If you become dehydrated, problems will begin. Your body won’t be able to cool itself and will actually start “storing heat.” The core temperature will rise and put your internal organs and central nervous system at risk. Heat exhaustion and worse yet, heat stroke are potential hazards should you allow yourself to become at risk by not taking the necessary precautions in outdoor exercise and during the warmer months.

The Signs of Overheating or Dehydration

They can include nausea, dizziness, chills, elevated heart rate that isn’t dropping (another reason we need to wear our HRM’s), goosebumps, cramping, blurred vision, headaches, thirst, weakness, general fatigue, aches and pains. Even extreme muscle soreness post workout can be a direct result of dehydration.

What You Can Do to Keep Hydrated

  1. Drink 12 ounces of water first thing in the morning – before your coffee.
  2. Drink water throughout the day all day, never leaving home without a water bottle. Carry one at all times…in your car, to the grocery store, wherever!
  3. Get a large container and measure out a specific amount of water to consume through the day. This will help you keep tabs on your intake during your busy day.
  4. Drink water with your meals.
  5. sb10066829ab-001_thirst_342x198Be mindful about consuming too many diuretics like caffeine and alcohol. Drink water with your libations. And just bag the sodas. These can accelerate the effects of dehydration.
  6. Ingest water and electrolytes during your workouts, along with a post-exercise recovery hydration drink. (Think FLUID!)
  7. If you feel you are already feeling the onset of dehydration it’s smart to ingest an electrolyte drink along with some water, especially if you are planning on working out or training in the heat that day or the following day.
  8. Weigh yourself pre- and post-workout. If you are 2 lbs less after you workout, let’s say, you have lost 5 cups of water. 2½ cups water per pound of body weight lost.  Once that much fluid is lost it’s very difficult to make it up if you are not constantly keeping up with the hydration process.

And there you have it. Be smart, drink up and have fun training this summer!

Feeling Like a Million Bucks After 50K

I found myself getting complacent with my workouts. I’ve always been driven and motivated, but was looking for a way to challenge myself even more. I just recently moved to Arizona from the Dakotas and realized there are a lot of things I haven’t tried fitness wise especially now living in the beautiful Southwest.

Trail running Mesa ArizonaI’ve never been much of a runner… actually truth be told, I disliked running. 

A good friend of mine invited me on a trail run one day and I was hooked. I had run a marathon before, and told myself “never again.”

Trail running is an entirely different sport than marathon running or road running. There are so many things about it that I love…the scenery and terrain alone make it such a beautiful experience and a nice change from simply running out on the road.

I decided to join a training group with a common goal in mind while actually learning from a seasoned, serious coach, Amy Van Cleve.  I have had the time of my life!

After meeting Amy, I knew it would be a lot of fun, yet challenging. Amy sent out detailed fueling, hydration and heart rate information weekly. It really helped me to make sure I was on track. She called to see how I was feeling after a couple long trail runs. She has so much heart and truly cares and wants you to meet your goals.

I found myself getting hooked on trail running as we continued our training for Catalina. I wanted to go further and get faster which I was accomplishing throughout each trail run. I learned how much is involved in good training such as proper fueling and becoming a more efficient runner by running correctly.

I learned how effective foam rolling can be along with proper recovery.  I’ve learned so much about my body and all there is involved in becoming a successful runner. It isn’t just about tagging on mileage as I have learned from Amy.

What amazes me is how 3 months ago a 10 mile run left me sore and tired.  After learning how to train the “right way” while training under Amy’s coaching and preparing for Catalina, hitting those long endurance Saturdays of 20+ miles seemed relatively effortless!

So after a 50k trail run with extremely steep climbs, and serious declines, loose gravel trails and 10 miles of pavement to finish it off, I can honestly say that I feel like a million bucks!

celebrating Catalina 50KIt amazed me, to wake up the next morning and didn’t have an ache, anywhere! I feel I’ve learned so many valuable lessons along the way. I’ve definitely learned I’m capable of so much more than I imagined.

Amy is an awesome coach and will push you with your best interest in mind.  She knows everyone is different and we all have different goals.  Now with Amy’s guidance, I finished a 50k on the Trans Catalina Trail (on Catalina Island) which was an amazing experience on all accounts! Now that is awesome coaching!



Are you looking to escape complacency in your fitness regime? You too are capable of more than you imagine.  Let Amy help you discover new strength, enjoyment and recovery in your fitness journey.


Strong, Fit & Happy

I first was introduced to Amy and her Trekking program through a friend in 2009. After a few months of trekking, I began Amy’s small group training program as well. I have to say that I have never felt so energetic, so strong and so fit, along with feeling a sense of overall happiness, in my life.

renegade rowbacks

I have experienced and done things I never thought possible! From trekking 20 miles on the rugged terrains and spectacular vista of Catalina Island, to long distance running, to some very challenging group training. I feel an amazing sense of accomplishment in so many ways.

In 2012, I found out I was pregnant and later diagnosed with Gestational Diabetes. kettlebell-goblet-squatWith the help of Amy’s training and the right nutrition, I was able to keep my blood sugar levels stabilized without the help of medicine. After my pregnancy, I was able to shed the pounds within a few months. I felt and looked fabulous!

One year later I married Jeremy. It was a time in my life where I felt such a great feeling of happiness BOTH  inside and out. I loved the confidence I felt in walking down that aisle in my wedding gown.  It was a moment I will remember forever.

Amy is a truly excellent trainer. She makes each workout challenging, creative, and most importantly… FUN!

I think I can speak for everyone of Amy’s trainees when I say not only is Amy our trainer, but she has become much more than that… she’s family!


Looking for the confidence that comes from your strength and fitness?  AVC Elite Training may be right for you.  Learn more today!

Offers Something Crossfit Never Did

I am a 64 old woman who considers herself in decent shape for my age. In the past I have taken aerobics classes, had personal trainers, and participated in Crossfit.  However, by far AVC is the best overall workout I have ever had.

Kettlebell swingsAmy’s sessions work every part of your body and she always makes sure that every exercise is performed the right way by every member of the class. Before we engage in any exercise, Amy or a class member will demonstrate the exercise and Amy will instruct us in proper technique and the “what not to dos”.

Amy always offers training modifications to a movement for those of us who are age challenged; something Crossfit never did. Most importantly,  Amy’s approach to fitness makes working out and pushing your limits FUN!

I am retiring in April and live about 40 minutes from AVC Elite Training, however I will most definitely continue with AVC Elite Training.

As you can tell I am an avid fan of AVC and recommend joining to anyone who wants to get or stay in shape.
~ Nora M.

Experience the fun of pushing your fitness limits with the encouragement and educated modifications to succeed. Check out upcoming AVC Elite Training sessions today!