Wellness ►
Stay Hot for the Summer !
by Tara Holm , contributing writer
Summertime is here ! Sunshine , baseball games , concerts , and of course , that Missouri humidity ! We all have our own tips and tricks to stay cool during those hot summer days . But what if we want to stay hot for the summer ? I ’ m not talking about temperature hot ; I ’ m talking body hot ! Trying to work out in the summer can be daunting . Summertime is a time to relax , have fun , and skip a workout or two . Or maybe not .
Let ’ s dive into some fun and creative ways to keep you active and healthy these next few months !
Swimming ! No matter your age , size , or how you do the butterfly — just swim ! Swimming is great cardio , easy on the joints and ligaments , and can be done inside or outside . The town pool , community center , or a neighbor can all provide a quick 30-minute pool session !
Three Exercises To Do In The Pool .
1 . Hang on the edge and kick your legs behind you for 1 minute and in front of you for 1 minute .
2 . Swim from one end of the pool to the other . Do this as many times as you can without stopping . 3 . Jumping Jacks !
Ride a Bike ! Bike riding is also a great cardio activity . Also , it can be done inside or outside , by yourself or with others . Riding a bike takes us back to childhood . Who doesn ’ t smile when they are coasting down the road , the wind in their hair , the sound of nature all around ? Even a 20-minute bike ride on a stationary bike at your local gym can still release all those Serotonin and Dopamine hormones . Get that heart rate up between 140-160 . Sweat it out ! Please don ’ t forget to wear a helmet if outside ! You only have one brain !
Walk , Walk , and Walk !
18 JUNE 2023
Walking outside does need to be a little timed around the temperature . Morning or evening walks won ’ t have you disappointed . It is your moment to go walk it out . Conversate with family or friends or have that internal chat . Be thinking of nothing at all . Enjoy nature , the season , and yourself ! Walking does a lot for the body . Particularly effective for toning your legs and bum . Improve cardiovascular fitness . Strengthen your bones and muscles . And what we all need is increased energy levels . Bonus : Take a small plastic bag and pick up trash as you walk . Not only doing something for yourself but also our planet !
Plan Active Vacations !
Yes , we all want to rest on vacation , but our workouts don ’ t have to stop just because we are on vacation . Plan hikes , white-water rafting , bike tours , and long walks on the beach . To help you stay healthy on holiday , be sure to drink plenty of water , get good sleep , and limit alcohol .
Staying away from certain foods can also lead to a healthier summer .
When you keep eating foods that cause dehydration without adding hydrating foods to your diet , you may not have enough water in your system for the body ’ s basic functions . Considering our body is made up of 60-70 % water and our vital organs , like the heart , lungs , and liver , require fluids to function smoothly . Choose wisely this summer !
Three Foods To Avoid During The Summer .
1 . Coffee : Caffeinated drinks are a diuretic that will leave you thirsty and needing more bathroom breaks . All in all , leaving you dehydrated .
2 . Alcohol : and its derivatives also contain dehydrating properties that can cause water loss in the body .
3 . High Protein Foods : The body uses more water to metabolize the naturally occurring nitrogen in protein , due to which cells may lose water content significantly , making you feel dehydrated . 4 . Tea-Caffeine : Again , dehydration 5 . Dark Chocolate : No ! Not chocolate ! I know ; this one hurt a little . Caffeine is the culprit again . Consuming large amounts of dark chocolate can lead to increased heart rate , diarrhea , anxiety , irritability , nervousness , and of course , dehydration .
New seasons always bring new challenges . Now that we have some more tips and tricks to add to our bag , go out there and use them ! Keep moving , keep stretching . Keep that drive , and keep doing it for you , Boo !
Love and Light , Friends !
Tara Holm has over 12 years of experience in healthcare and over nine years in Personal Training and Wellness Coaching . She helps take care of your body from the inside out . She helps educate about Plant Medicine and ways it can help you find your balance in a healthy and maintainable lifestyle . She is a Clovr Brand Ambassador . Getting the right education out to the public about products has been and will continue to be her goal .