Get The Most Out Of Your Summer Workout

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By Annie Driscoll

joggersIn 2014, Americans visited the gym more than 5 billion times. Our appetite for fitness, and new ways to stay fit, just continues to grow more and more each year. The athletic apparel industry is booming. We’re living in a time where there are more workout options than ever before. But, in this sea of options, it can be difficult to figure out which one works best for you on an individual level. Long story short, your workout is about YOU. It’s all about what works best for your body, your mind, and even your wallet. Here are some ideas for how to make your workout work for you.

1. Figure out what you like to do.

Whether it’s running, hiking, swimming, paddling, or weightlifting—find a workout that doesn’t feel like a chore. This could easily involve getting outside. Lots of people hate the feeling of being holed up in a gym. Being outside makes all the difference in your attitude towards getting fit. If you live near a body of water, go for a rough-water swim. If not, try a trail run or a good hike. Whatever you choose, try to make it something you genuinely enjoy doing.

2. Stay safe, and keep your peace of mind intact.

Ladies especially, bring along a whistle or some pepper spray. There’s this cool company called Booby Trap Bras that makes sports bras and sleeves that hold a blade for self defense, equipped with a slash-proof pocket for safekeeping. Invest some time in learning self defense. If you’re working out outside, knowing how to properly defend yourself in the event of an incident will give you some much needed peace of mind. Also, you’ll have one less thing to try to focus on if you don’t have to be as worried about your personal safety. Guys, feeling safe is important for you too. Know how to protect yourself!

3. Bring a friend along.

This ties into the safety thing as well. Working out is way more fun (and safe) with a buddy. Hit the gym with a partner (you’ll have someone to chat with and to spot you while you’re lifting) or catch up outside on the trails. Dogs also make fantastic training partners—the adventure will be great for you.

4. Wear clothes that make you feel good.

Whether it’s bright colors, bold patterns, or new technology, clothes can be a great motivator. You’re more likely to feel your best if you look your best, and wanting to show off your new gear can be a great way to get yourself to the gym. Look for clothes that are long-lasting, sun protective (usually labelled with a UPF rating), and functional both on land and in water. Invest in yourself!

5. Be happy.

Be happy with what you’ve accomplished, but never content. In other words, know that you’ve given it all you’ve got, but strive to always better yourself. No matter where you start, all that matters is that you’re willing to go the distance to get a little better. Happy working out!

– Annie Driscoll grew up in San Diego as a competitive swimmer and I am now a collegiate athlete living in New York City. In my free time I like to hike, go to the beach, and watch The Bachelorette with my mom. She currently writes and helps the team out at Graced By Grit.

Must Have Foods To Get Your Body Ready For Summer Vacation

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By Connor Christopher

fruitswhiteNow is the time where everyone is jetting off with summer plans, and that means squeezing into bikinis and swimsuits. If you have booked a city break in Berlin or even a lovely warm summer holidays in Greece as well as getting into shape you will need a valid passport and to renew your E111 card. If getting into that bikini sounds worrying then get your body ready by eating the foods that will help you to stay healthy and fit. Choosing fat-blasting foods is only one part of staying fit and healthy, you will need regular exercise routines to stay in fighting shape as well.

Apples

Apples are great as they are filled with fiber and rich in pectin, a substance that stops cells from absorbing fat, this super-food is one of the easiest health foods that you can fit into your day too. It can be a part of your breakfast in the morning or just a snack on its own or even blend it into a smoothie.

Salmon

Wild-caught fresh salmon spurs the body’s production of leptin which naturally suppresses the appetite so you will be less likely to indulge. It is naturally low in calories, saturated fat, and sodium as well as being a great source of protein. Salmon with wilted spinach and olives is an incredibly healthy dinner dish as well as being delicious and packed with nutrition.

Leafy Greens

By simply swapping out iceberg lettuce to spinach in your salads will add volume and nutrients into your diet. Leafy greens are naturally filling and include vitamins A, C, K , folate, calcium, iron, magnesium, potassium and fiber. Add mustard greens, collards, or even a side of sautéed kale to ensure you are full at dinner times.

Avocados

Fresh avocados sliced are not only one of the tastiest foods but fat-burning too. They deliver hunger-busting fiber and a serving of monounsaturated fatty acids, which contribute to belly fat burn.

Berries

Strawberries, raspberries, blackberries, blueberries and all berries are loaded with nutrition. All berries are packed with antioxidants and fiber which will help you stay fuller for longer. The antioxidants will also help with your workouts by improving blood flow to your muscles. Especially raspberries as they offer ketones, compounds that help the body break up fat more effectively. Berries taste delicious and can give you that fix if you fancy something sweet.

Lentils& Quinoa

Pulses, beans and lentils are low in calorie, but incredibly high in protein. They are also very filling which makes them the ideal for food when you want to stay in shape. Quinoa also offers the perfect healthy replacement to rice and pasts, it’s a super-food packed with protein.

Raw Nuts

Steer clear from the flavored and salted kind as they are high in salt and fat. However raw nuts are high in healthy fats, vitamins, minerals and antioxidants. Eating raw almonds, walnuts, and Brazil nuts regularly has shown to reduce the risk of heart disease and possibly prevent breast cancer.

Summer Diet Plans For Big Results

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By Michelle George

sunSummer means short shorts, bikinis and lots of skin. The hot weather dictates that you shed the extra layers to stay cool and comfortable. However, for some this also brings dread and thoughts of hiding from the sun. This does not have to be you. There are several healthy eating plans that you can incorporate into your daily routine to shed the extra weight and stay looking great all summer long.

One of the most important things you can do is to stay hydrated. Drink plenty of water, especially if you are spending a lot of time in the sun. Use the following summer diet suggestions to look and feel great for the warm days ahead.

Eat Light

Instead of eating three big, heavy meals focus on lighter selections when you eat. For example, have a yogurt with granola for breakfast, a chicken Cesar salad for lunch and fish or chicken for dinner. This will keep you from packing on extra pounds and help you stay active all summer long.

Revamp your Desserts

While that chocolate molten cake may be tempting, opt for a seasonal selection instead. Take advantage of all the fresh summer fruits and make delicious desserts that will still satisfy your sweet tooth. One example would be to make a strawberry dish with a light whipped topping. You can substitute the ice cream for a frozen yogurt. This is a great way to keep your weight down and enjoy summer favorites.

Focus on Healthy Snacks

Instead of grabbing a handful of greasy potato chips, opt for pita chips or pretzels. There are several healthy options you can choose for summer that will help you keep the weight off. Also try to incorporate several smaller snacks throughout the day instead of three big meals. These smaller meals will help to keep your metabolism up and give you energy to enjoy your summer.

Avoid Alcohol

Sugary alcoholic drinks can quickly lead to dehydration in the summer. They also lead to excessive weight gain. You should avoid all of these drinks is possible and opt for light selections if you just have to have a drink. There are a world of light beers to choose from that can help you beat summer weight gain.

Grill Smart Selections

scaleThere is no doubt that you will be breaking out the grill this summer. Instead of eating fatty hamburgers and hotdogs, opt for healthy turkey franks or turkey burgers. These taste practically the same and save hundreds of unneeded calories that make you fat. The summer is the perfect time to grill, making smart selections can help you keep extra pounds at bay.

Do not Eat Directly before Bedtime

You should eat your last meal or snack at least two to three hours before bedtime. If you choose to eat right before you go to sleep, chances are that you will pack on the pounds fairly quickly. When your body is at rest you do not burn as many calories, which means that they are stored as fat leading to extra layers of fat on your body.

There is no doubt that you will want to spend a lot of time outdoors this summer. However, the hot weather may make you hesitant to wear the skimpy clothes of the season. With the tips found here and diet suggestions you can lose unwanted pounds and ensure that you look and feel great all summer long. Be sure you also implement some type of exercise in your regimen. When you do, it helps to have the right clothing. There are countless Fabletics Coupons to help you save money on your fitness apparel so be sure to take advantage of these.

– Michelle George has been writing for us for several months now, always providing great insight and useful tips for our readers on everything relating to maintaining a healthy lifestyle, keeping active, and staying fit! Don’t forget to check out her author profile to see more of her great contributions to our blog.

Tips To Beat Summer Heat

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This article is courtesy of PRWeb, please share your thoughts below…..

grandparentchildWith summer in full swing, it is time to make the most of everything that makes summer special. Whether planning a trip to the beach to soak up rays, prepping for your backyard barbecue, or just participating in any outdoor activities, Riverdale Urgent Care wants everyone’s summer to be a healthy one. But remaining healthy and safe during the summer requires keeping some tips in mind while enjoying all that the season has to offer.

With summer sun comes outdoor fun but as those rays bring their heat, they also bring dangerous UV rays. Skin does not have to feel hot to be burned. Sunburn can occur in as little as 15 minutes but can sometimes take up to 6 hours to become evident with redness, burning and blistering. The best protection against sunburn is really to stay out of the sun, but that is impossible. So when out in the sun remember the following:

* The sun is strongest between the hours of 11 a.m. and 2 p.m.

* Sunburn can still occur on cloudy days

* Sunscreen should be put on at least 30 minutes before going out and should be at least SPF15

* Arms and legs should be protected by loose-fitting cotton clothing

There is another danger that lurks in the summer time that many aren’t even aware of until it’s too late. Instances of heat-related illness, such as heat cramping, heat exhaustion and heat stroke, increase as the temperature rises. Some populations – infants, young children, the elderly, and people with heart disease or high blood pressure – are particularly susceptible to the effects of summer heat. Whether it is a sunburn or heat-related illnesses, if left unaddressed, it can become more serious. Heat stroke is particularly dangerous because it requires immediate emergency medical attention.

Riverdale Urgent Care is available to treat summer sun-and-fun-related medical issues, so don’t wait until they are emergencies to call.

About the company:

Riverdale Urgent Care is conveniently located at 5665 Riverdale Ave. in the Riverdale section of the Bronx, N.Y. At Riverdale Urgent Care, each staff member brings in-depth understanding, extensive experience and skills. In addition to treating life’s everyday minor injuries, they offer drug testing, blood testing, vaccines, on-site X-rays, EKGs, stitches and rapid in-house testing for flu, strep throat and mono. They can also perform physicals for DOT commercial drivers, camp, school and employment.

Hydrating A Lawn In The Summer Heat

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This article is courtesy of PRWeb, please share your thoughts below….

grassThe experts at The Grounds Guys say residential and commercial property owners should remember four basic rules of thumb for watering – timing, watching the weather, learning regional data, and mulching – in the summer.

When it comes to watering a lawn during the summer heat, overwatering or counting on nature to do the job are not the best methods. The experts at The Grounds Guys say residential and commercial property owners should remember four basic rules of thumb for watering – timing, watching the weather, learning regional data, and mulching – to keep the lawn green and healthy in the heat.

* Timing: Water lawns during the early morning hours typically between 6 a.m. and 8 a.m. Watering lawns in the heat of the day can cause water loss through evaporation. Watering in the evening could result in poor water absorption or diseases.

* Watching the weather: Check the weather before watering. Avoid watering on windy days, even if temperatures are mild, since winds can prevent even water distribution.

* Learning regional data: Know the needs of your region. The region you live in can determine the amount of water your lawn and plants need. In general, lawns require one of water per week. However, your region has clay soil, less water may be required, and in dry, windy climates, greater amounts of water may be needed.

* Mulching: Mulch is a great way to reduce surface runoff and slow evaporation of the water in your soil. Using soaker hoses is a great option to use with bed plants if you don’t have an irrigation system.

In addition to following the four basic rules of thumb for watering, a well-planned irrigation system can also help keep a lawn lush during the dog days of summer. According to The Grounds Guys, the benefits of having an irrigation system include:

* Helps property owners avoid over watering, which kills just as many plants and lawns as under watering.

* Lowers the amount of water runoff with eco-friendly systems that promotes excellent drainage and maximizes water retention.

* Adjust water amount to the size, shape and type of landscape for maximum water coverage.

* Offers an easy to manage and install watering option for residential or commercial use.

* Increases lawn health and longevity by providing consistent moisture to the grass roots, which allows them to bury deeper into the soil so they thrive and grow.

The professionals at The Grounds Guys have the skills and expertise necessary to install an irrigation system that fits both residential and commercial property needs. Give them a call today at 855-414-3430 or visit GroundsGuys.com.

Summer Doesn’t Mean Fitness Goals Have To End

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This article is courtesy of PRWeb, please share your comments below…..

joggerKeep track of fitness goals this summer with newly released, easy-to-use templates from MyExcelTemplates.com

The majority of fitness goals are created around January 1st of every year. Some may reach their goals by summer and some may not. Some goals are set a year or two out. Whatever the goal or deadline, MyExcelTemplates.com has created a variety of documents to help keep the goal in sight and track progress.

Measuring everything at the start of a fitness journey is imperative to tracking progress over time. MyExcelTemplates.com offers a few different types of calculators to help identify measurements such as body fat percentage and Body Mass Index. Once these calculations have been made and all other necessary measurements are taken, any of the fitness plan templates can be used to track everything from workouts to diet.

“Some of our templates help with one specific area such as workouts,” says Ben Davidson, spokesperson for MyExcelTemplate.com. “We know some people already have a diet or meal plan in place so they may only need to track exercise. Others need the whole package so we also offer templates that cover measurements over time, diet, and exercise.”

joggersFor those looking to work out with a partner and track dual progress, MyExcelTemplates.com offers a Partner Weight Loss template as well. They also offer calculators and trackers that take into account gender so that men and women can see how they compare to average benchmarks for their gender, height, and beginning weight.

“We did our best to think of various scenarios and types of information consumers would need to help track their fitness progress,” adds Davidson. “We know a lot of people want to meet their goals before summer starts, but there is a large group of people still working on their goals or maintaining the progress they achieved before summer began. We’re here to help everyone.”

To download fitness log and tracker templates, visit MyExcelTemplates.com.

Why It’s important To Keep Your Children Hydrated In The Summer

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By James Helliwell

waterIf you’re a parent, chances are you’ll let your kids play outside in the warm weather this coming summer. Paddling pools, swimming pools and ice lollies will be a common theme I imagine, but there’s one aspect of summer that’s a common theme that parents certainly don’t won’t; and that’s children becoming dehydrated. It can often happen because young children aren’t as aware of staying hydrated as adults are and this can lead to unwanted symptoms because of their lack of water intake? So why is it important to stay hydrated and how can we encourage our children to drink more water, especially when it’s scorching weather outside?

Why do we need to keep our children hydrated?

First of all, water makes up around 75% of our body make up and found in the inside of cells inside us. Therefore it’s essential that children take on plenty of water because its plays a vital part in keeping together cell structure and has a massive influence on waste removal from their body. Another useful feature of water in the body is that helps to distribute nutrients all throughout and also helps to keep body temperature at the optimum level. Both of these are so important for young children so encouraging them to drink little and often is probably the best way of doing it.

How can we encourage our children to drink more?

There’s a few good ways of encouraging children to drink more and to be honest, none of them are that scientific! Always keep a water bottle close by so they can take regular sips if they’re feeling slightly parched. Ice lollies are a good way of giving them some extra fluids as well but be careful not to overdo it as they can often contain sugary flavors and additives that might make them a bit more hyperactive then usual! Another good way is to get a bottled water cooler or a smaller alternative installed in your house so they can go and get fresh ice cold drinking water when they want to. Maybe even add a touch of orange squash to the water to give it a touch more flavour! Again, as with the ice lollies, don’t add too much squash to the mixture as it often contains additives that you probably wouldn’t want to give to your children on an hourly basis.

5 Ways To Avoid Quitting Gym Memberships This Summer

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This article is courtesy of PRWeb, please share your comments below…..

exerciseballAmerican gym memberships are notoriously underused. To fight this detrimental statistic and foster healthy exercise habits, Fit Body Boot Camp provides five ways to avoid quitting the gym.

Fit Body Boot Camp is America’s fastest growing and most popular boot camp fitness program. The company helps thousands of individuals across the country lose weight and live happier, healthier lives. To encourage more people to hit the gym and get the fitness results they want the company has released these five tips for getting the most out any gym membership:

Tip #1 – Don’t do it Alone
The hardest part about committing to gym memberships is saying motivated and on track. Attempting to overcome these challenges alone is often extremely difficult.

The best way for anyone to stay motivated and inspired is exercising with friends who hold each other accountable and professionals who can teach and encourage.

Fit Body Boot Camp overcomes this obstacle with its class format and personal trainers. These two elements allow bootcampers to stay accountable by exercising with friends and stay motivated with the instruction of professional trainers.

Tip #2 – Can’t Out-Train a Bad Diet

Exercise alone cannot bring real results without proper nutrition and diet. But most gyms or fitness centers offer come kind of nutritional guidance for clients seeking such assistance.

All Fit Body Boot Camp training packages offer nutritional consultations and advice at no additional charge. Getting this sort of help is the best way to learn healthy habits and ensure weight loss results.

Tip #3 – Mix it Up Every Day

One of the most common reasons why most gymgoers end up quitting their gym memberships is sheer boredom. Everything starts off exciting, but repetitive workouts get old fast!

Try mixing things up and using all the resources a gym has to offer. Fit Body Boot Camp does this by planning completely new and unique workouts every single day. This allows bootcampers to target different areas of the body, avoid weight loss plateaus, and never get bored with Boot Camp.

Tip #4 – Don’t Waste Time

malepushupOn the simplest level most people quit going to the gym simply because they can’t stand being there. It’s not an enjoyable atmosphere for many but there’s an easy response to this situation: spend less time at the gym.

Many believe they must spend hours at the gym every day in order to see results when, in reality, a 30-minute workout is plenty of time to get in shape and drop pounds— as long as it’s the right kind of workout, that is.

Fit Body Boot Camp workouts are only 30 minutes long yet because of their intensity and because of the Afterburn effect, Fit Body Boot Camp workouts burn hundreds of extra calories during and after a workout.

Tip #5 – Choose the Best Option

What many first time gymgoers don’t realize is that the world of fitness contains a plethora of options for getting in shape and losing weight. An ordinary big box gym membership simply isn’t right for most people.

The best way to avoid quitting the gym is choosing the right fitness option in the first place. When someone starts with the option that’s best for them their less likely to get discouraged, lose motivation, or get burned out.

Explore every available option and choose the best fit.

To find the nearest Fit Body Boot Camp and inquire about becoming a member of their boot camp fitness program, visit: FitBodyBootCamp.com

Read complete article here…..

Getting Ready For Summer!

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sunSummer is almost here, which means it’s time to once again take your tank tops, shorts, and swimsuits from their winter hibernation. There’s just enough time to kick your training up a notch and get dialed in for the warmer months ahead.

Bodybuilding.com, the Internet’s most-visited bodybuilding and fitness site and largest online retailer of nutritional supplements, is here to help you shed those unwanted pounds. We’ve assembled the best “Top Pro Tips” for turning your body into a fat-burning machine:

* Clear Out The Kitchen: As the old adage says, “If you hang around the barber shop long enough, sooner or later you’ll get a haircut.” The same goes for food in the kitchen. If there’s junk food is in the house, eventually it will be eaten. Clear out temptations and you will reach your goals.

* Combine Cardio Variations: The debate is never-ending, steady-state verses interval training. Which do you choose? Try both. This will allow you to reap all the benefits in one workout.

* Do At Least One Full-Body Workout Per Week: Full-body workouts jack up your metabolism more than single body part workouts, due to the large amount of muscle groups activated while training.

* Drink Green Tea Daily: Green tea should be your beverage of choice while on a fat-cutting program. This drink will rev up your metabolism, allowing you to burn more calories daily.

* Have Two Higher Carb Days Per Week: Low carb dieting definitely speeds up progress for many people, but going too low for too long will have the opposite effect. The solution? Carb staggering. Have five low days, mixed in with two high days per week.

* Commit To Sleep: If you aren’t sleeping enough, your insulin sensitivity will decrease, which means that your hormones will be less effective at shuttling glucose from your blood into cells, where it belongs. This causes your body to pump out more insulin, which is also a fat-storage hormone.

* Increase Your Protein Intake: Protein rich foods help in a variety of ways — from decreasing hunger pangs, to reducing the chance of muscle mass loss, to revving up your metabolism.

* Drink One Glass Of Water Before Each Meal: This is a sneaky technique to try if you struggle to cut back on your food intake. Drinking water will help keep your metabolism going and fill you up, helping you not eat as many calories during your meal.

* Practice Yoga: Not only will you be able to handle your stress levels better, but you will put yourself in better tune with your body.

* Switch To Single Ingredient Foods: If you use this rule, you’ll immediately cut out all the processed, unhealthy foods that can quickly put a stop to weight loss.

For more information on bodybuilding.com.

5 Great Activities To Get Your Kids (And You!) Moving This Summer

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By Michelle LaRowe

familyjogThe snow is finally melting and schools across the country are entering their final months before the long days of summer. Rather than packing the kids off to camp or settling in for a long summer in front of the television, incorporate fun and fitness into your family’s summer plans. This summer, commit to increasing your children’s and your own endurance, stamina, and physical fitness with these five fun activities.
Go for a Hike

Whether your family treks up a mountain or takes a scenic walk to a waterfall, admiring the wonders of nature by a walk in the woods is a no-cost, fun activity that increases fitness for children of all ages. The National Trail System boasts more than 50,000 miles of public trails with hikes available for all fitness levels and abilities. Young children may benefit from a small one mile loop while older children can hike up multi-mile inclines. Don’t spend your days off in front of the television; take the family, kids, pets, and all, for a hike!
Join a Team

Just because schools don’t offer sports year round doesn’t mean your kids can’t enjoy the benefits of team activities in the summer. Local clubs offer everything from soccer to swimming during the dog days of summer. Kids not only get the opportunity to meet new playmates and learn new skills but also increase their coordination and physical performance in team sports. Parents can get involved by coaching a team; helping everyone in the family to learn more about sportsmanship and to increase their physical activity level.
Family Dance Party

familyfunImproving your family’s fitness doesn’t have to be boring. On rainy days or long, lazy nights, throw a family dance party to get everyone moving. Assign a dance style to each song, like ballet, ballroom, or rock concert, and see what moves each family member can come up with. Create a fun and funky playlist, get out the glow sticks and disco lights, and go to town showing off your best moves.
Backyard Games

Increasing your physical activity doesn’t require much money or even leaving your backyard. All those games you enjoyed playing as a child can be just as fun for your own children to play- especially if you play too. Gather up the family for some backyard games that require little more than a ball and some running. Freeze Tag, Kick Ball, and Spud are highly physical but incredibly simple games for families of all ages and sizes. Even a simple game of catch improves hand-eye coordination and gets muscles warmed up.
Strap on Some Wheels

Don’t limit fun to what you can accomplish on your own two feet! Bikes, scooters, and skateboards all provide a fun way to burn some extra calories and get kids moving. Head to a local roller skating rink to spend an afternoon racing around the track to golden oldies and improving balance. Incorporating wheels not only provides speed and fun but allows kids to improve their endurance.

Now that the weather is warmer, it’s the perfect time for families to recommit themselves to staying active and healthy. Not only do these activities provide needed physical activity, but they can also strengthen family bonds when you do them together.

– With over 20 years of experience in the nanny world as an award-winning nanny, agency director, and parenting author, Michelle LaRowe is considered a leading industry expert. A mom herself, she loves to educate parents and nannies on the importance of quality in-home childcare. Find out more by visiting @eNannySource on Twitter.