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Stay Healthy This Summer + Outdoor Trail Workout!

Tips for Staying Healthy this Summer!

  1. Stay cool and hydrated! Drink water, at least two to four cups (16-32 ounces) upon waking, and similar amounts if you are going out for activities and exercise.
  2. Protect yourself from sunburn!  Cover up with a hat and use a natural sunscreen that will help keep you protected minus the extra chemicals.
  3. Keep with your exercise program or begin a new one! Cardiovascular exercise is important for keeping the heart strong and healthy. If you only work out in a health club, take some time to do outdoor activities such as walking/jogging/hiking, biking, swimming, or tennis.  Try the outdoor trail workout below to switch things up!
  4. Eat seasonal! Eat foods that are cooling and light such as fresh fruits, vegetable juices, salads, and lots of water.   Summer time is when all the best fruits & veggies are in season!
  5. It’s fine to OCCASIONALLY indulge in a summer treat like a slushy, ice cream, or other sweets, but always get the smallest size possible and don’t treat yourself every day. Once in a while is fine, but if you are craving something sweet, opt for fresh fruit. Detox your taste buds and cut out the artificial sweets all together 😉
  6. Enjoy a alcohol beverage or two, but don’t go crazy. These alcoholic drinks just add empty calories, not to mention, too much alcohol is hard on your body and can harm your health/fitness goals.
  7. Eat your fruits and veggies first, this way you will start getting full from the fiber/water content and will potentially eat less of everything else on your plate. You can also try drinking a glass of water before your meal to help curb your appetite.
  8. Make sure your plate is colorful at cookouts! Choose lots of fresh fruits and veggies. You will get fuller, faster and are more likely skip seconds.
  9. Watch the condiments at cookouts. Calories in condiments can add up quickly, like using 1/2 a bottle of BBQ 😉 .
  10. Portion control. It’s easy to overload your plate at BBQs. Pick up a smaller sized plate so you won’t be able to pile on as much food 😉 .

Summer Trail Workout

Mixing walking, running, sprinting and strength training transforms a hike from a simple walk into a full-body workout.

How it’s done: As you continue along the trail, change your pace: For example, go easy for 2 to 3 minutes, pick it up a bit for 3 to 5, then sprint or speed-walk hard for 15 to 60 seconds. Recover at a slower pace until your breathing returns to normal. Then move into a strength move for 60 to 90 seconds, (push-ups and triceps dips on a log or one-legged squats on a flat, sturdy surface.) This makes up one cycle. Do 4 to 6 cycles, mixing up the strength moves and varying your speeds throughout your workout.



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