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Fitness
Published Thursday Jun 18, 2020 by Bob Algard

Father’s Day Advice from a Fitness Pro

Fitness

Hey dads, 
 
Have you ever wanted to unlock the secrets to owning your day while balancing fitness and fatherhood? 
 
My name is Bob Algard, co-owner of Solid Rock Training, and I just entered first-time fatherhood with my wonderful wife, Bekah, and our beautiful son, Robert Paul. Here’s my Father’s Day gift to dads just like you and me. But before you get into all my secrets, I have to warn you, not all of them are “easy,” but they are proven to work, and have worked, for hundreds of men. 


Secret #1 - Prepare your go-bag and clothes 

Just as a soldier is expected to have their gear ready to go at all times, so should you. Get your bag packed the night before and lay out the clothes for the upcoming day. No more thinking required—it’s go time! 


Secret #2 - Wake up at a similar time every day 

Keeping the same waking schedule is proven to help you stay at the top of your game because your body craves consistency. Fatherly duties require us to be alert, attentive, and ready for action, and waking up at the same time helps make those attributes routine. 


Secret #3 - The “No Snoozing” rule 

I learned this one while at military college. When your alarm goes off, it’s time to get up. You set your alarm. Honor it. This is your first commitment of the day. You, your family, and your purpose can’t afford to be snoozed on. NO SNOOZING. 


Secret #4 - Drink 24oz of water upon waking  

It’s a scientific fact that when you wake up in the morning your body NEEDS water. While you slept, your body and mind did serious work repairing muscles, replacing cells, removing toxins, and reorganizing your memory files. Hydrate, hydrate, and when you are about done, hydrate some more. 


Secret #5 - Set daily intentions 

What you pay attention to will dominate your focus, so setting powerful intentions daily will ensure laser focus on what really matters. Intentions are about your life’s vision and purpose. For example, my intentions every day are built using a simple framework. I break everything into the 5 F’s. Faith. Family. Fitness. Finance. Freedom. It’s your duty to give an ‘F’ about the things that matter. 


Secret #6 - Fuel your body 

Every morning after I’m done setting my intentions for the day, I have a smoothie to fire up my metabolism and fuel the beast within. Typically, I’ll have a healthy serving of fruits, vegetables, fat, organic matcha, and vegan protein.  
 
Pro Tip: Put it all in the blender, minus the frozen ingredients, the night before to give yourself a five-minute head start. 


Secret #7 - Get moving 

You’ve got two options based on how your body feels. Go for a 20-minute walk to get your blood flowing and joints lubricated or get a quick 20-minute strength and mobility flow in. As the old saying goes, a body in motion stays in motion. 
 
Now, you are off to the races! The best part of all this will take you no more than 45 minutes, so you can focus on crushing your day and owning the most important aspects of your life. 
 
Let’s get to it. 

Interested in learning more about Bob Algard and how he’s reopening Solid Rock Training? Check out our Fitness Showcase webinar!  

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Written by
Bob Algard
Co-Owner, Solid Rock Training
About the author
Bob Algard is a co-owner of Solid Rock Training, the Southwest's premier functional fitness studio based in Norman, Oklahoma. Solid Rock Training offers a Pain-free, coach-led fitness formula in just 45 minutes, designed to transform your body, torch fat, build lean muscle, increase strength, and improve your cardiovascular endurance.
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Fitness
Published Wednesday Jul 28, 2021 by Bree Lewis

Sweat Redemption: 5 Tips for Getting Back Into Your Hot Yoga Practice

Yoga
Fitness
Expert Advice

If you’ve ever taken a hot yoga class, you know it’s always going to be one thing—outrageously hot. Not the “let’s hang by the pool and get that sun-kissed glow” kind of hot either. I’m talking that “I can't believe I have this much sweat in my body” and “I may or may not pass out” kind of hot. It’s nothing to mess around with, and after a year or so of not being able to go, it’s easy to forget just how serious that heat can be.

To get the maximum enjoyment and benefits out of your heated yoga classes, you need to prepare yourself before and take care of yourself afterward. Luckily, I’ve been taking some classes (sweating enough for the both of us) and I’ve listed my five favorite must-dos to help you readjust to your heated classes and get back to the hot yoga summer that we all want.

1. Go at your own pace

Heated classes are difficult in nature. The normal difficulty of regular poses is mixed in with the added challenges of sweating and dealing with the humidity and the heat (at times, I’ve seen the thermostat climb to 108 degrees—yikes!). Depending on what type of yoga class you’re taking (sculpt, Bikram, power vinyasa), the difficulty level and temperature are going to vary. It’s also important to remember that each person in the room is going to practice in a way that’s unique to them. Hours slept, hydration levels, food intake, and different lifestyles are all contributing factors that make our practices different. What you practice on your mat is your own––trust your body and only do what feels right to you.  And remember, it’s okay to take breaks!

2. Hydrate like your life depends on it (honestly, it might)

The rise in temperature mixed in with the humidity that we all know and love creates the perfect recipe for sweating—like A LOT. You go into a heated class dry and come out feeling like you just took a dip in the pool. Before heated classes, I had no idea it was physically possible to sweat that much. If you’re going to a heated class, especially after a long break, it’s easy to forget just how much you might sweat. Is it possible to lose that much water if you haven’t consumed it first? Trust me, going into your heated class super hydrated is going to make a world of difference and help you feel good throughout your practice. And don’t forget to take some sips of H2O while you’re practicing!  

3. Nourish your body

Heated classes are challenging, but I can’t stop going. Nothing quite compares to overcoming the challenge— and experiencing the cleanse my body feels after I’m done. It’s the perfect blend of hard and rewarding, but I couldn’t do it if my body wasn’t properly nourished. On the days I know I have a heated class booked; I like to make sure I am eating right. I make sure to take my vitamins and fuel my body with fruits, vegetables, and my favorite superfood shake. I hold off on food about an hour before my practice, so I feel comfortable. After the class, I like to replenish with a big protein shake (boosted with collagen to aid with muscle recovery and skin elasticity). There is no one-way path for properly nourishing your body but making sure you’re fueled for the challenge of a heated class is essential for getting the most out of your practice and feeling good on and off your mat.

4. Replenish those electrolytes

Increasing and maintaining your water intake on the days you take a heated class is important, but sometimes you need something a little extra. If you’re sweating that much, you’re basically an athlete (at least in my book) and if you’re performing like a rockstar yogi, you need to hydrate like one as well. That means replenishing those lost electrolytes. Reward yourself and your body for the hard work and treat yourself to your favorite drink. I switch off between electrolyte-boosting drinks and coconut water depending on what I’m in the mood for that day. Adding these to my post-practice self-care routine has helped me feel more hydrated after and ready to take on the world again after especially sweaty classes.

5. Bring the right equipment

Usually, a yoga mat is all you need for your practice––but heated classes are a different ballgame. I’ve gone with just a mat, and I’ve slipped all over the place. Let me tell you, there’s nothing worse than having sweat drip all over the place while you’re trying to hold a pose that makes you grip your mat for dear life (never again). Make sure you bring a towel to place over your mat, this will help with support and grip. Bringing a smaller towel is also a good idea. You can use the smaller towel to dry yourself off during water breaks or whenever you’re feeling just a bit too sweaty. This is a small step that makes a world of difference during those super-hot classes.

So, there you have it. Five of my favorite tips (more like lifesavers) that have helped me readjust to those heated classes I love so much. Getting back into it is a challenge for us all, so know you’re not alone. No matter where you’re at in your practice, remember to be kind and gentle to yourself––celebrating your health and your body’s ability to do what you love. We’re all just getting back out there, together.

Ready to jump back into your hot yoga routine? Browse Mindbody to find the perfect class for you

While you’re at it, check out some Intro Offers near you that can help you get back to your cadence of hot yoga classes.

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Written by
Bree Lewis
Marketing Content Associate
About the author
Born and raised in a small mountain town just south of Yosemite National Park, Bree is an avid lover of health, wellness, and connecting to the outside world around us. As a Cal Poly English major alumn, she has a knack for books, writing, and all things words. In her free time, she enjoys being outside, drinking craft beers, and keeping life jazzy!