Fun and Fit in the Sun
Date Posted: July 15, 2015
It’s summertime! Tis’ the season for barbeques, beach, and bikinis. It’s hot and sunny out, increasing motivation to spend time outside and in less clothing per usual. Here are some tips to stay fit and healthy throughout the hot summer months.
- Stay hydrated! You will need more water as the temperature gets warmer. Always keep plenty of water on hand especially when exercising. I try to intake at least a gallon per day. Bored with plain water? Change it up by adding sliced lemons, cucumber, or mint.
- Get outdoors-The bright and sunny weather always makes me want to exercise outside. It’s the perfect time for jogging, swimming, biking, hiking, or rollerblading. Due to the heat the best time to exercise outdoors is either in the early morning or evening. Make a plan to get up with the sun and get that morning cardio out of the way!
- Sun, sun, sun! Nothing is more relaxing then lying out by the pool or on the beach and taking in some rays. Exposure to Vitamin D from the sun can help reduce blood pressure levels as well as benefit your cardiovascular system. Make sure to lather up with sunscreen appropriate for your skin to prevent sunburn or further damage.
- Spend time on the sand- Beach workouts are great not only for you physically but mentally as well. The scenery and different activities are a great way to change up your regular routine. Exercising on the beach is more challenging, engages more of your muscles due to the sand’s uneven surface. Go for a run, play catch, volleyball, or even try skim boarding to enjoy the ocean while getting your workout in.
- Summertime snacks- Summer is a great time to lean towards some lighter meals. Fresh fruit such as watermelon is a great snack since it is low in calories and basically consists entirely of water. Take advantage of the grill by throwing on lean steaks, fish, and chicken. Grill up your vegetables to give them a different taste. Toss summer salads with greens such as kale and spinach, load up with veggies and top with a zero calorie Walden Farms dressing.
Recipe of the Week:
Chicken and Kale Sautee
What you need:
*Adjust measurements according to your own macronutrients.
3 oz of 99% lean chicken breast
5 grams olive oil
2 cups chopped up kale
Handful of chopped up brussel sprouts
Salt and pepper to taste
How to Make:
Grill chicken and dice up into small pieces. Heat olive oil on skittle on low heat. Add kale and brussles. Let cook until it starts to soften. Add chicken. Continue to cook for about 5 minutes. Remove from heat- add salt and pepper.
Try adding in 21’s at the end of your bicep workout for shaping. 21’s consist of a 7-7-7 set of partial and full range repetitions. This can be done with dumbbells, a straight bar or EZ bar. It is performed by executing 7 reps in the lower range, 7 in the higher range, finishing with 7 full range. This exercise will improve muscular endurance and increase blood flow!