Get outside, take advantage of the summer, and challenge yourself to an outdoor workout! Fitmark Ambassador Lais DeLeon has a few tips that’ll motivate you to get outside and train!
As a native of New Mexico, Lais DeLeon is no stranger to working out in the morning sunshine. She says that it’s the best way to get your daily dose of Vitamin D and mix things up. Besides you can’t beat the fresh air and change of scenery. She told us:
I love training outdoors for many reasons. I actually train outdoors almost every day, now that it’s warm enough to do so. Or when I’m short on time and can’t make it to the gym.
The Best Way to Start Your Day
Depending on where you live and the kind of weather you can expect at this time of year, starting and ending your day outside with some exercise can be a lot of fun. Lais loves to start and end her day outdoors. She told us:
The best times to train outdoors in my opinion are before 8 am or after 7 pm, now that it’s super hot in the summer. That may vary for other people.
Before Lais leaves the house, she makes sure to pack a few necessities, what she calls her “must-haves.”
- Phone (for emergencies and for music)
- Gum or energy chews
- A towel
- The proper, comfortable footwear and socks for the activity
- A comfortable bag for outdoor activity
Fresh Air, Vitamin D and Sun Screen
Lais loves the added health benefits of training outdoors and being in the sunshine and fresh air. Because she lives in New Mexico, she needs to take some extra precautions to protect herself from the sun’s rays. Here are a few of her recommendations:
I always train outdoors in minimal clothing, because I hate overheating. Due to this and the elevation, and the New Mexico heat and sunshine, a heavy duty sunblock is a must. I pretty much use 50 spf as my daily moisturizer these days, to be completely honest. I also keep a hat or visor and sunglasses with me at all time just in case the sun gets too intense.
The only time I don’t use sunscreen is during my early morning walk. I think it’s important to get some sun exposure regularly for the health benefits. And the best time to do this is early in the morning when the sun isn’t too high or too intense.
Staying hydrated is a must when you’re exercising, particularly when you’re training outdoors in the heat and sunshine. Lais suggests “always having water with you to stay hydrated. Dehydration is pretty serious and you should do whatever possible to prevent it.”
Being out in nature or running through the city can be pretty amazing, but early in the morning or later in the evening, you never can be too careful. Lais has a few tricks up her sleeve to stay safe and out of harm when she’s training outdoors. She told us:
I think it’s important to mention safety, especially for women. I keep a wrist pepper spray on me and I also have a taser in my bag when appropriate. Always be aware of your surroundings and keep your music volume low enough to hear what’s going on around you.
Healthy Snacks and Fuel
Safety may be first on the list, but nutrition has to be a close second. Low blood sugar can be a drag if you crash halfway through your workout. So be prepared and pack a few healthy snacks. Lais told us:
Everyone knows I’m the Snack Queen! I always keep snacks with me. I like to keep fresh fruit, bars, nuts, or anything else I can think of to snack on if my blood sugar gets too low from intense training.
Above all, it’s important to just have fun and enjoy your workouts. That’s why getting outside is so ideal. It’s a great way to challenge yourself outside of the gym, keep things fresh, and bust through any training plateaus. Lais told us:
Use your outdoor workouts as a way to mix it up, so you don’t get bored with your training routine.
A Look at Lais DeLeon’s Outdoor Training Regime
Lais starts her day by walking and then customizes her outdoor training to line up with her fitness goals. Here’s what her outdoor training looks like:
- I walk 2 miles first thing in the morning every morning and at least another mile walk in the evening. I do this daily!
- On cardio days I’ll run sprints or stairs outside. (About 2 days per week on maintenance and 3-4 when leaning out)
- On non-cardio days, if for some reason I can’t make it to the gym, I’ll grab my bands or dumbbells and take my workout into my backyard and make do with what I have. I can usually get a killer workout with just 1 piece of equipment.
- On the weekends, my boyfriend and I try to do at least one active outdoor activity like hiking or at least mini-golf (putt putt) to get outside and enjoy the weather. We are going to try standing paddle boarding next! I’m so excited!
Find out more about Lais DeLeon’s outdoor training and nutrition program: High Intensity Interval Training and Nutrition for the Burn
Stay prepared and have fun out there!
Sport Your Lifestyle
The Fitmark Team