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Beat the heat with summertime fitness strategies!

We wait all year it seems for summer to arrive.  Ahh . . .  now it’s finally here!  When most of us think about summer, we think about outdoor fun, vacations and a chance to kick back. Summer brings forth many opportunities for staying active.  Be aware, however, that changes in schedules can also prove to be a challenge when keeping your fitness routine on track.  What can you do to have the most productive, fun-filled, active and safe summer ever?

  Warm weather allows many opportunities for enjoying outdoor activities. Take the family camping, fishing or hiking. Work in your garden. Enjoy a baseball game; both in which to participate and to be a spectator.  Part of summertime fun and fulfillment is enjoying the outdoors and the people you are with.   

  During the summer months, your normal schedule may be altered, whether through work or just having the kids at home. These changes can also contribute to changes in our daily routines, such as your exercise schedule. Here are a few tips to avoid sabotaging yourself this summer:

            1. Make a summer goal!  It’s almost mid-year.  Ask yourself how you have done so far this year on your New Year’s Resolutions.  You may have succeeded in some areas and not in others.  You may need to re-evaluate the goals you have set to make them more realistic and attainable.  Maybe you didn’t even set goals.  This is a great time to start.  Try setting a different goal.  Call it “summer 2012.”  What will that goal look like for you?  It may be trying a new sport, learning to swim, or visiting a National Park.

            2. Stick to a schedule!  Make sure your summer days have some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times, like exercising before breakfast, for example. 

            3. Stay busy.  Without your filled appointment book, it’s easy to fall into a trap of being bored.  Being bored also goes hand in hand with low energy.  Filling your days with stuff to do will gain you a sense of accomplishment. For many of us, summer still means going to work each day, but with longer daylight hours, you don’t have to miss out.  Whether you are taking a vacation or just a weekend, include activities that the family already enjoys along with trying something new.  

            4. Manage the heat!  Although warmer weather is appreciated, hot days can seem unbearable.  During these times, move your activities inside.  Go to the gym, splash in a pool or go bowling.  When you find yourself outdoors during scorching temperatures, remember to be safe.  Wear sunscreen and / or a long sleeve shirt to protect your skin from harmful sun rays.  Don’t forget the sunglasses and hat, too! Clothing that wicks away moisture from your skin keeps you cooler, as you perspire.  One of the most important items to keep you safe is water.  Stay hydrated!

            5. Eat Healthy!  This seems like an easy thing to do with all the fresh vegetables and fruit that line the grocery stores. Beware of some of the fun activities we’ve mentioned, when it comes to the food associated with these events. Backyard barbecues, campfire s’mores and ice cream treats can sabotage our best laid plans of staying fit through the summer.

            Make summertime a time to enjoy! Write down your “summer 2012” goal and set it in action! Make the most of everyday and make this summer your best ever.

Paula and Dale Reece own Crossroads Fitness Centers in Grand Junction with a downtown location in the Alpine Bank Building at 225 N. Fifth St. and an airport location at 2768 Compass Drive. For more information, call 242-8746 or log on to www.crossroadsfitness.com.
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