Summer Safety Tips to Consider

Summer Safety Tips to Consider

Okay, okay … I know that it isn’t summer yet but I wanted to make sure that I shared some safety tips for those of you who may be soon hitting the trails to complete your runs, bike rides or just to enjoy a nice walk with a friend or four-legged walking buddy.

After the devastating news of some of the abductions last year I thought it was a great idea to host a Self-Defense seminar that was let by Officer Adam Jennings and one of our own martial artists, Damien Mapel, to help us to be safer while we hit the trails during the nicer seasons. Some of you were able to attend that seminar but I thought you would all enjoy an overview of what was discussed since the weather will be getting nicer even as soon as this weekend, yay!

I don’t want any of you to feel like you can’t feel safe being outside even with the increase of incidents so I hope that this is helpful. If any of you go out by yourself please consider these tips to help keep you safe:

  • Always tell someone where you are headed and the route that you will be taking
  • Try to either be without earbuds or put your music on a level to where you can be aware of your surroundings
  • Change up your route
  • Wear protective or reflective clothing at dawn/dusk to be seen by traffic
  • Start carrying either a safety whistle or mace with you 

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Suns Out, Guns Out! What is the deal with sunscreen and does it hinder my vitamin D absorption?

We absorb the most vitamin D through our skin with the rays from the sun – so you can imagine that most of us may be deficient with the wonderful winter we just had. So now that the sunshine is going to be more prevalent, should you really be wearing sunscreen because that may hinder your vitamin D absorption? According to experts most people don’t apply the recommended amount of a shot glass of sunscreen every 40-80 mins in order to really decrease the amount of vitamin D that is absorbed, so we should be ok protecting our skin from summer rays without it making much of an impact on our vitamin D absorption. If you sunburn easily and/or you use a sunblock you may want to speak to a registered dietician or a physician in order to see if a supplement is necessary, but most of us should be able to get the recommended amount of vitamin D just by spending some time outside.

Why is vitamin D important?

Along with calcium, it helps to keep our bones nice and strong as we age, which helps to decrease the prevalence of osteopenia or osteoporosis. If you have a family history of either of these conditions you may want to consult with your physician or local dietician to see what you can do to increase your vitamin D if you are required to wear a high SPF sunscreen or a sunblock because you are more susceptible to sunburn. For more information on why vitamin D is important, check out this helpful website.

Is it better to use a sunscreen with an SPF higher than 30?

The answer is no. A sunscreen with an SPF of 30 blocks 97% of the UVB rays and anything higher than that doesn’t increase the amount of rays protected by very much so if the SPF is 30 and you apply it often then you will be well protected against the cancer causing UVB. Here is a link to check out if you have any more questions about SPF.

Hopefully you will feel safer with these tips that Officer Jennings had shared with us, but if you have any other questions or want more tips feel free to contact your local police station. Stay safe this summer, but enjoy every moment of it. Winter will be here again before we know it.


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About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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