Hello Reader!
We are now officially in the summer season! In our last newsletter, we talked about setting summer health goals. Today, I'm excited to provide more details about our community challenges and share some ideas for outdoor workouts.
Joining our community challenges this summer is the perfect way to get active and connect with others. Here’s how you can get involved:
First, join my private Facebook group, Commit to Health & Wellness. This is where I will be posting the challenges. You may even get to win a prize, wink wink;). Below are the challenges that I will be hosting.
STEP CHALLENGE:
Goal: Aim to hit 8,000 to 10,000 steps a day. Always listen to your body. The amount isn't the most important thing, but your progress along the way.
How to Track: Use a pedometer, fitness tracker, or smartphone app to log your steps.
Share Your Progress: Post updates and photos using #SummerStepChallenge to inspire others!
HYDRATION CHALLENGE:
Goal: Drink at least 8 glasses of water daily.
Tips: Set reminders on your phone, use a water tracking app, or mark your water bottle with time goals.
Share Your Progress: Let us know how you’re staying hydrated by using #SummerHydration.
HEALTHY RECIPE SWAPS:
Goal: Share your favorite healthy summer recipes.
How to Participate: Post your recipes on Commit to Health & Wellness using #HealthyRecipeSwap. I'll feature some of our favorites in upcoming newsletters!
With these three challenges, I am hoping everyone will get inspired to stay on the right track this summer with their health. I know it can be hard with vacations and more relaxing schedules, but you can still enjoy your summer while staying active, hydrated and eating nutritious and DELICIOUS meals:)
BENEFITS OF OUTDOOR WORKOUTS
Exercising outdoors has numerous benefits and you don't need equipment!
Mood Boosting: Sunlight and fresh air can enhance your mood and reduce stress.
Increases Vitamin D: Spending time outside helps your body produce vitamin D, which is essential for bone health.
Variety: Outdoor workouts can be more varied and engaging than indoor routines.
OUTDOOR WORKOUT IDEAS
Here are some fun and effective outdoor workouts to try this summer:
Hiking:
Why It’s Great: Combines cardio with strength training, especially for your legs.
Where to Go: Explore local trails, parks, or nature reserves.
Tips: Start with shorter trails and gradually increase the difficulty.
Swimming:
Why It’s Great: Full-body workout that’s easy on the joints.
Where to Go: Local pools, lakes, or the beach.
Tips: Mix up your strokes to target different muscle groups.
Cycling:
Why It’s Great: Excellent cardio workout that can be done solo or with friends.
Where to Go: Bike paths, parks, or quiet streets.
Tips: Always wear a helmet and follow safety rules.
Bodyweight Exercises in the Park:
Why It’s Great: No equipment needed, and you can enjoy the outdoors.
What to Do: Push-ups, squats, lunges, planks, and burpees. You could even try some yoga poses.
Tips: Create a circuit and repeat it 2-3 times for a full workout.
STAYING SAFE IN THE HEAT
It's been extremely hot in the Northeast over the last couple of days. Remember to stay safe while exercising outdoors:
Hydrate: Drink plenty of water before, during, and after your workout.
Protect Your Skin: Apply sunscreen and wear a hat and sunglasses.
Choose the Right Time: Exercise in the early morning or late evening to avoid the hottest part of the day.
Listen to Your Body: If you feel dizzy, lightheaded, or overly fatigued, take a break and seek shade.
I hope the above gives you some ideas on how to stay active during the summer months and I'm thrilled to have you join our community challenges and make the most of the beautiful summer weather. Stay active, stay hydrated, and most importantly, have fun!
I can’t wait to see your progress and hear about your experiences.
Keep moving and stay healthy,
Liz
P.S. Don’t forget to share your outdoor workout photos and challenge progress with us using our hashtags on Commit to Health & Wellness!
Before you go, here are a few more ways I can help you:
1:1 Nutrition Services: Whether you are looking to lose weight, decrease lab values or learn to nourish your body appropriately, together we will devise a plan that fits your individualized health goals.
Commit to Health & Wellness: This community is where you will get tips on health and wellness, ask questions and share your experiences with like-minded people.
Food Allergy Course: Take Back Control from Food Allergies is a self-paced course with lifetime access where you will learn to navigate the food allergy world with less stress and more confidence.
Food Allergy Forum: This private Facebook community is a place where you can go to ask questions, vent and feel supported when it comes to your family's food allergy journey.