In addition to the weekday reduction in service:

Light rail and bus will also consider five additional holidays – Christmas Eve, day after Thanksgiving, Martin Luther King, Jr. Day, Presidents Day and Veterans Day – as transit holidays whereby trains and buses run on their Sunday schedules.  Trains run every 20 minutes on Sundays/holidays. –METRO Light Rail

Currently, the peak interval is ten minutes. An extra two minutes may not seem like much, until you’re actually out waiting on the platforms. During the summer months in Phoenix, it’s a good idea to dress appropriately for the extreme temperatures, especially when using public transportation. Be sure to check out my tip for surviving the heat during your carfree commute here.

Last summer, I gave you some first hand tips for surviving the heat during your carfree commute. Whether your mode of transportation is a car, bus, light rail (or even a bike!), you’ll want to take these precautions when dealing with the warmest days this summer.

1) Plan to run your errands early to avoid the hottest part of the day, especially if you have alot of bags or items to carry.  You’ll find by running errands in the morning, you’ll have more time to work or relax in the afternoon when it’s typically the hottest.

2) Keep moving! I’ve noticed during my own carfree commute that standing still while waiting for the bus or light rail will make you feel hot and sweaty as opposed to when you’re on the move.  This is especially true when there’s no shade for cover.

3) Wear light colored and loose fitting clothes.  Nothing attracts heat more than a dark colored shirt, so be sure you’re ready to greet the hottest days this summer with the appropriate clothing.  Loose fitting clothes help your skin breathe and release heat from your body.

4) Stay hydrated! How much you drink is just as important as what you drink.  If you’re out and about all day, try mixing up straight water with a sports drink. METRO light rail stations also have water fountains, just be sure to let the water run for a couple seconds before going in for a sip. You can read my post on staying hydrated during your carfree commute here.

5) Eat properly. Besides staying hydrated, you’ll want to make sure you have a nutritious meal, especially in the morning before you head out the door. While there has been an emphasis in recent years on a high protein, low carb diets, those diets may not work for the carfree commuter who needs a personal fuel tank for energy through the day.  That means plenty of carbohydrates, like fruit, vegetables, and nuts.  Read more here.

I assume that you are referring to your waistline.  If so, that is something that is not uncommon.  A majority of people who increase their activity level will at the same time, increase their caloric intake.  That being said, the increased activity is good and will definitely help with weight loss, but the additional calories will add pounds if the increased activity is not enough to offset the additional calories.

My recommendation is to look at your diet.  You have made an effort to increase your activity, now all you need to do is improve your diet and you will definitely be on your way to a thinner waist.  How?  Well, you made one comment that caught my attention – eating out nearly every day is the kiss of death for weight management.  Restaurants cook for flavor, not for health.  I’m not sure how they do it, but they can take a very good lean piece of fish or chicken and by some mysterious process, plate it with more that 1500-2000 calories!  Unless you are a marathon runner, you don’t have a chance.  And don’t get me started about fast food joints…Cook at home!  That is the most important recommendation I have.  Make time and make it happen.  When I was busy in medical school, I used to cook my week of quick, easy meals on Sunday and freeze them.  That one change will do more for you than any diet ever will!

The other thing I would recommend is moderation.  What has happened to portion sizes in our society is nothing short of dietary suicide.  We don’t judge a meal by the quality of food, but rather than the size of the portion and that is sad!  Pay close attention to the size of portions that you serve yourself whether it’s at a restaurant or at home.  In addition to portion size, you should pay close attention to what you buy at the grocery store.  If it comes in a box or can and has a list of ingredients that you need a PhD to interpret, you should stay clear of it!  Load up on vegetables instead.

I could go on and on, but I will leave you with these simple changes.  I promise if you take my advice, you will drop the extra pounds without even trying!

Dr. Joseph Jasser

Thanks for the advice, Dr. Jasser! The moral of the story:  You can walk and ride your bike all day long, but achieving that fit and trim body is accomplished through a combination of exercise and healthy eating habits.

This was the first time wearing dad’s coat …it was a perfect fit.