Getting fit the fun way in the summertime

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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.

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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:

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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:

  1. Sunblock! I am a fair skinned, freckled redhead. I forget sunblock and I burn VERY badly, very quickly.
  2. 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.
  3. 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.
  4. Getting outside! I go for walks during my lunch breaks at work; it gets me out of my chair and active besides.
  5. Morning runs! Better than caffeine and there’s just something about being outside in summer mornings which is so refreshing.
  6. Long walks! I hit the farmer’s markets, stores, window browse, beaches, you name it.
  7. Good footwear! Wearing the appropriate footwear for either walking or running is crucial.
  8. 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.
  9. 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!

Healthy cookout and BBQ tips!

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Summer’s here, and it’s grilling time!

Here are some tips to eating healthy at cookouts:

  • Swap out mayo for a combo of red wine vinegar and olive oil with pepper and/or mustard.
  • Stick to lean sources of high protein! Veggie burgers are great for this.
  • I swear by grilled pineapple or avocado. Try it.
  • Avoid creamy dressings on salads, and fill up on raw or grilled veggies instead.
  • Ditch the butter for other seasonings on your corn on the cob. I have one source that swears by lime juice, I’ll have to try it sometime.
  • Fresh soups like gazpacho are perfect for summer outings!
  • Fruit is good, especially low sugar fruit. Nosh on berries!
  • Ditch the chips for chopped veggies and low fat dip instead. Also, kale chips or pickles!
  • Be careful on summer drinks and alcohol! It can turn into high volumes of calories for little nutritional benefit very fast.
  • If you indulge, do so in moderation.
  • Have fun! And don’t forget your sunblock. 🙂

Want more nutritional tips and help with your fitness goals? Let me be your fitness coach!

Clean Eating: the Revolution

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How would you like to take part in a clean eating challenge?

For 30 days, you would be able to do the following:

  1. Take part in a small, private Facebook group with others like you who are looking for both motivation and accountability
  2. Drink Shakeology for either one of your meals, or as a snack daily
  3. Make smart substitutions versus drastic, unsustainable changes
  4. Find new ways to eat healthier on a budget
  5. Learn how to eat well in a busy world and schedule
  6. Change your life!

Joining Team Happy and Healthy is easy! By purchasing Shakeology from me and adding me as a Facebook friend, you are automatically invited to take part. No matter what your fitness and wellness goals are, this is a great chance to gain control over your health.

This is NOT a diet. This will NOT be about starving yourself, but about feeling great and gaining health.

 

 

Holidays eats and cheats: how to indulge without overindulging

Americans have Independence Day off soon (4th of July), and as an American I’ll be happily joining them to spend time with my family. This is traditionally a time for BBQs, potato salads, potato chips, fries, fried food, desserts, alcohol, and all sorts of food which we probably shouldn’t be eating.

Never fear, I’m here to help! 😀

You have a few options to choose from. Pick one, some, or all:

  1. Only eat healthy food. Make something you know you can eat and bring it with you to whatever event you’re attending in order to share. Make a tasty but healthy Shakeology smoothie so you can fill up on protein and fruit!
  2. Fill up on any healthy salad (greens, no creamy dressings, etc), fruit, and other veggies so you don’t eat too much junk while there.
  3. Make substitutions. Whole wheat pasta salad with a homemade dressing such as lemon, garlic, and olive oil (in moderation) with LOTS of chopped veggies is tasty, simple, and healthy! If you need some oil-free salad dressing recipes, I recommend Happy Herbivore. Oils, as I’ve ranted about before, have absolutely no nutritional value whatsoever. You’re better off saving the calories for consuming tasty beer or wine for the 140+ calories anyhow. 😉 I recommend light beers and for wines, dry reds or a dry white. Dry wines have less sugar content.
  4. Eat healthy grill options. Grilled pineapple, veggie kababs, even certain veggie burgers (watch for sodium and fat!) are good, tasty, and healthy. I love grilling portabello mushrooms with red peppers and onions!
  5. If you indulge, do so in moderation and use the above tips to prevent from going too crazy. That way you don’t feel deprived and you ENJOY YOURSELF. Because, after all, this IS a holiday.

I like to do a combination of the above. 🙂 So have fun, wear plenty of sunblock, and remember that even if you DO go overboard not to beat yourself up over it! One day of eating salads doesn’t make you lose weight and one day of bad eating won’t make you gain twenty pounds. It’s called moderation. 🙂

Tips on working out in warmer weather

July is here! That means HOT. Here’s some tips to get by in your fitness goals and beat the heat:

 

  1. Hydrate, hydrate, hydrate! This is important at ANY time of the  year, but it becomes especially important in hotter weather. If you’re outdoors and it’s hot (especially if it’s upper 90s/triple digits), take sips of water every couple of minutes. The amount of ounces you should be drinking is half of your body weight in ounces. I would be drinking at LEAST that and a few extra in warmer weather.
  2. If you do outdoor workouts such as running, consider doing it in the morning when it’s cooler. My favorite time of day to run is in the summer mornings, and it’s s much better than caffeine to wake up by!
  3. Wear lightweight, moisture wicking clothing when you exercise.
  4. Don’t forget your sunblock! If there’s a chance you might be outdoors for at least 15 minutes, you NEED to wear it. Your skin will thank you.
  5. Consider working out indoors in a cool area of your home or in an air conditioned gym. I turned half of my basement into my personal gym and I have a fan to blow on me.
  6. If you get dizzy or don’t feel well, STOP! This could be a sign of heat exhaustion and/or dehydration.
  7. Some foods are naturally hydrating because they contain water. Watermelon, cucumbers, and various citrus fruits are great examples!
  8. Avoid eating heavy meals, especially before working out.