I was invited to participate in Raise.com’s “Summer Fit” campaign. Summer is honestly my favorite season. I love the sun, the heat, and the opportunity to visit my favorite beaches.
I spend a good chunk of time outdoors in the summer. I love going out for morning runs, long walks into Cambridge and downtown Boston, and spending time walking along the beach.
One of the places I like to visit in the summer is Hampton Beach. The trick is to get there early enough to be able to get a parking spot. Once that’s secured, I spend much of the day walking along the beach and on the boardwalk:
I try to soak up as much vitamin D as possible–given plenty of spray on SPF 100, of course–before the winter months hit New England. Best affiliate network.
Here are my list of summer must-dos and haves:
- Sunblock! I am a fair skinned, freckled redhead. I forget sunblock and I burn VERY badly, very quickly.
- Water! You should be drinking at least half of your body weight in ounces of water daily, and in hot weather and exercise this needs to be upped.
- Electrolytes! Following the above, getting your electrolytes in is a good idea. You can buy special water for that or additives to put in your water.
- Getting outside! I go for walks during my lunch breaks at work; it gets me out of my chair and active besides.
- Morning runs! Better than caffeine and there’s just something about being outside in summer mornings which is so refreshing.
- Long walks! I hit the farmer’s markets, stores, window browse, beaches, you name it.
- Good footwear! Wearing the appropriate footwear for either walking or running is crucial.
- Fresh fruit and veggies! Take advantage of the the summer season and hit up your local farmer’s market for good, fresh produce which is good for you.
- Playlists! I take my iPod Touch wherever I go and have some great playlists to keep my energy level up.
Raise.com is a marketplace to buy and sell gift cards for all of your fitness needs. They offer branded gift cards on their site to help you with your workout purchases–whether it be for gear, clothing, footwear, or even technical gadgets. Go check them out!
It’s true! Studies have shown that if you have someone around who can remind you of your “whys” and help you keep motivated, you’re far more likely to stay on track for your fitness goals. This can involve being in a group of people dedicated to similar fitness goals, someone who works out with you in the gym, a fitness coach or a trainer, you name it!
Don’t have anyone in your life at present who is supportive of you or could potentially be supportive? Find a good online group of people like yourself! Search in social media platforms like Facebook, join a meetup.com group, you name it! I also recommend Noom (smartphone app), MyFitnessPal, and Fitocracy. There are lots of Facebook groups for all sorts of different workouts, single moms trying to get fit, 9-5 people looking to make a difference, etc.
Trapped at work? Start a walking lunch group! If there’s a gym nearby, find out if anyone goes to it and attend it with them.
You don’t have to go at your fitness goals alone, let alone feel alone. There are options! Check out this article on further suggestions.
And of course…I’m also here for you too as a potential fitness coach. Drop me a line and find out if we’d be a good fit for each other or not!
The program description for Brazil Butt Lift goes as follows:
Leandro Carvalho, trainer to world-famous supermodels, combines Brazilian dance, cardio, and his own signature lower-body sculpting moves to lift, firm, and shape your behind for a rear view you’ve always dreamed about.
Blah, blah, blah. Basically all you need to know about this program is the following:
- It got me into shape for the Insanity workout. That workout is NO joke. It lives up to its name. I stared at the box in awe for months before I finally did the fit test. I did the full 60 days and could NOT have done it without doing at least a full round of BBL.
- BBL is FUN. It’s a combination of dance, strength training, stretching, cardio, and just plain awesome.
- Leandro Carvalho is wonderful. I’ve had the opportunity to workout with him live at a few different coach summits, and he is basically a super fun guy with a ton of energy who genuinely loves what he does, and his enthusiasm is infectious. He has a few moments which cracked me up while doing the workout–thankfully while I was already on the floor. 🙂
- It’s as intense and impactful of a workout as you want to make it.
- It’s one of my favorite Beachbody workouts.
- See the preview video!
- It’s on sale. 😀
Brazil Butt Lift base: http://www.teambeachbody.com/shop/-/shopping/BrazilButtLift?referringRepId=38957
Brazil Butt Lift deluxe: http://www.teambeachbody.com/shop/-/shopping/BBLDeluxe?referringRepId=38957
Brazil Butt Lift supreme: http://www.teambeachbody.com/shop/-/shopping/BBLSupreme?referringRepId=38957
Brazil Butt Lift challenge pack: http://www.teambeachbody.com/shop/-/shopping/BCPBBL160?referringRepId=38957
There are THREE challenge pack specials for the month of July, and they end TODAY! All of them come with a month’s supply of Shakeology in your choice of flavor, and bag vs packets, and a super saver discount on the bundled package.
I have fitness challenges going for both PiYo and 3 Day Refresh, so a purchase of either will get you into my challenge group! Come join others like you on the road to Team Happy and Healthy!
Superstar trainer Chalene Johnson will help you get an ultra-lean and intensely defined physique—without bulking up or straining your joints. Using your own body weight, you’ll carve every muscle. It’s low impact, yet high intensity. No weights. No jumps. Just hardcore results.
Buy PiYo on its own, and get free s/h! Limited time only:
More information about PiYo here!
Lose weight and kick-start healthier eating habits in just 3 days with the 3-Day Refresh. This program is designed to fast track your weight loss by detoxifying and cleansing your system while helping you break bad eating habits. In just 3 days you’ll feel lighter and healthier, without starving.
More information about 3 Day Refresh here!
It’s been published a lot lately that the longer you spend sitting down during your day, the more years are being taken off of your life. While this sounds utterly morbid and depressing, it’s not entirely out of your control.
A lot of us work 9-5 jobs sitting at desks, but we don’t all have to suffer from unnecessary weight gain and health issues as a result. Exercise and fitness is something a lot of people put off. In Stephen R Covey’s 7 Habits of Highly Effective People, he breaks up daily tasks into different quadrants: urgent and important, urgent and not important, not urgent but important, and neither urgent nor important.
Exercise falls into quadrant two, “not urgent but important”. If you spend more time dealing with tasks that fit this category, you can prevent them from turning into “urgent and important” later. This should be common sense, but often times people confuse what is not important but urgent with what is important but not urgent. I highly recommend this book; it’s one of the best ones out there for getting your life into gear not matter what the topic.
“I don’t have time to workout.”
“I don’t have time at work to get up and stretch.”
“I don’t have time to eat healthy.”
…yes, yes, you do.
Here are my suggestions to combat the 9-5 “desk death”:
- Get your clean eating habits in gear. Too many offices surround themselves with junk food, and often the trap becomes that food is social. You don’t have to not be social, just be mindful of what you’re putting into your body.
- Get up and walk around whenever you can. Grab water, grab tea. Will it mean more bathroom trips? Sure, but it beats not moving around much of the day and if you wear a Fitbit or Bodymedia device you WILL see the difference. When you walk, you burn 4-5 times more calories than sitting. When you stand, you burn twice as much as when sitting.
- Do office workouts. There are lots of exercises you can do at your desk.
- Go out for walks during your lunch break. Try to organize walks with other co-workers, if you can.
- Stretch. Many of us have bad backs due to being slumped over at a keyboard all the time. Exercising and stretching has helped mine, and I am often working at my stiff neck and shoulders to prevent injury.
- Park further away from the office and walk. Take public transportation whenever possible to maximize walking versus driving.
- Take the stairs instead of the elevator.
- Get creative! Do squats in the bathroom stall. I do them, no joke!
And that’s the key–prevention. Too often people wait until there’s a visible sign of a problem in order to do something about their health. Fitting into clothing is one thing, but injuries and illnesses are another. Join up with Team Happy and Healthy and beat the 9-5 “desk death”!
Need additional help with your goals? Free fitness coaching is just a click away.