Beat the Heat

by Whitney Knowles

Summer heat can really put a damper on the drive to exercise. Having a work out buddy while on the road can keep you accountable and help you stay committed. My husband, Blake travels with his cousin, Trevor Knowles the majority of the year. That means when I am on the road I am usually with Blake, Trevor, and his girlfriend, Jena Venturacci.  Jena and I are both very health conscious. We try to have a well-balanced diet and engage in regular exercise. It’s so nice to have a workout buddy and encourage each other to do fun workouts and activities while traveling. The 4th of July run was ridiculously hot and it was tough to want to do anything but stay in the shade. But we were able to stay on the band wagon by packing nutritious snacks and soaking in some of the scenery of the places we traveled.  Most the time, you’ll find Jena and I in our yoga pants and Nike’s trying to find a way to explore the rodeo towns we are visiting while getting some exercise. For example, over the Fourth of July we decided to beat the heat and opted out of a traditional HIIT (High Intensity Interval Training) Workout or run and chose to stop and hike Multnomah Falls on our way home from St. Paul Rodeo. It was refreshing, beautiful, and a great workout.
It’s important not to get in the mindset that exercise is solely dependent on being sore,  HIIT, running long distance, weight lifting, etc. I find that I stay in the best shape by changing things up and not allowing myself to get bored with exercise. I would lose my mind if I did not enjoy nature, take a hike, do some yoga, and enjoy the scenery.
This month, try incorporating one outside activity a week to change up your workout regimen, get some fresh air, and have a little fun.  You’ll probably find yourself refreshed and motivated for the next day’s exercise routine.

The Facts on Protein Bars:
Hospitality and food choices on the road are sometimes limited. It’s important to be prepared so you are able to make healthy choices easier. Protein bars are a common “go to” item. Finding the right protein bar can be tricky and it’s important that you are making the decision of what protein bar to eat wisely.
These days many bars are labeled as “protein bars” because they are high in protein and can easily deceive you.  Not all protein bars are made the same way and if you are eating the wrong ones you could be making it more difficult to maintain or reach your fitness goals.
Always look at the protein to carb ration. A general rule of thumb many fitness guru’s stick to is a protein to carb ratio of 2:1 for fat loss, 1:1 for maintenance or fat loss, and a 1:2 ratio if you are using your protein bar as a recovery after a workout.
If you are wanting to lose weight you will also want to find a protein bar that is lower in calories, carbohydrates, and sugars. I have seen protein bars with 20g of protein but 22g of sugar, and 29g of carbs. That may not be an ideal protein bar for someone on a weight loss since there are more carbs than protein.
Always take a look at the list of ingredients.  In my opinion, ingredients like High Fructose Corn Syrup are never a good choice and I generally put those bars back on the shelf.
My personal favorite protein bars are the Quest Protein Bars.  They come in an array of flavors that taste delicious! Being pregnant, I am definitely not trying to lose weight but rather on a maintenance plan. I have increased my overall daily caloric intake and try to do that with healthy foods, whole grains, and nutrient dense foods.  I incorporate Quest bars as a part of my daily diet.  Chocolate Chip Cookie Dough is my flavor of choice. This bar has 190 calories, 21g protein, only 1g sugar, 21g carbohydrates but only 2g active carbohydrates and they all come from nuts- not sugar sources.  It’s the perfect protein bar for my taste buds and dietary needs.


With love and gratitude,  Whitney
Readers, I’d love to hear from you! Send me your number one challenge in staying on top of physical and environmental changes on the rodeo road and I’ll give you my advice.  Contact me at:
To watch videos of these exercises and more, follow @fitwhit5 on Instagram.

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