Trainer Tuesday: What are the best ways to get yourself, family and friends active this summer?
I think the best way to stay active during the summer is to take advantage of the large amount of daylight and get outside. Walking, running, cycling, swimming, and pickup basketball are just a few of the great calorie burning activities you can do outside. Don't like exercising in the heat? No problem. With early sunrises, and late sunsets there's plenty of light for an early morning, or after dinner exercise session. If you do choose to get a workout in during the middle of the day it is critical to hydrate before, and re-hydrate after your activity. Also, make sure you apply sunscreen, and try to wear light colored clothing when possible.
I try to encourage my family to stay active by reminding them of the importance of being physically fit. The summer is the time to head to the beach and be active. Nobody wants to be those people that just lounge in the sand with their big box of cheez-itz while everyone else is down by the water running around, throwing the pigskin and having a great time. Being healthy is important for living a happy life and that is how I encourage my family to exercise regularly.
The best way to stay active during the summer is to enjoy water activities! Not only will you be able to cool off but you can burn some extra calories. Hit the beach for a surf session or do some laps in your swimming pool. Check out kayaking or white water rafting if you want to try some intense exercises. Most importantly, have fun!
Definitely getting outdoors is the key to staying active in the New England summer. Besides biking, running and swimming, maybe join a pick-up league of the sport you enjoy. Rollerblading is also great on a smooth road in summer. You’ll be getting exercise and also Vitamin D from those rays!
Eat cherry tomatoes
It’s the season to take advantage of this all-star vegetable.
Inflammation may be worsened by "bad" foods that we should be avoiding anyway. Stay away from sugary, high-fat and processed foods. These tend to be high in omega-6 fats, which can cause health problems and add to inflammation throughout the body. Aim to replace these unhealthy options with healthier, "whole" (unprocessed or less processed) choices that contain omega-3 fats found in fish, many nuts and oils like sunflower and olive. Also fruit and plenty of dark, leafy greens are a must for promoting nutritional health and may reduce the risk of health complications.
Food can't cure arthritis, but it can help to make the disease less painful. Oranges and broccoli are excellent foods to help with arthritis because they are high in Vitamin C. Vitamin C protects collagen which is a major component of cartilage. Sipping green tea can also help with the effects of arthritis. Green tea has certain antioxidant compounds that help lessen the severity of arthritis.
One food that can help with arthritis pain and inflammation is Olive Oil. Olive oil contains the compound oleocanthal which has been shown to block some of the enzymes that cause inflammation. Two great ways to use olive oil are in a homemade olive oil and vinegar salad dressing, or drizzled on some roasted vegetables. By using the olive oil on salads or vegetables you will not only get the health benefits of olive oil, but also of fresh vegetables. Be careful though, with roughly 120 calories in a tablespoon, olive oil still has to be used in moderation.
It’s spring—eat some snap peas
Yep…they are in season and they are sweet and delicious and super low in calories.
I used to teach a strength and conditioning class at a local gym on Sunday mornings. My mom always attended the class, even on Mother's Day. One year, with some assistance from my dad, I made a playlist for the class with her favorite songs from the past 30 years. She loved it, and I ended up doing it few years in a row.
I usually give something garden related for Mother's Day. In the past, I've helped to clean out my Grandmother's large garden...I enjoyed the outdoor work with my family and the happiness it gave my Gram was always well worth it!
I've always hated doing my chores at home. For Mother's Day one year I made my mom a coupon book. It was filled with chores that when she gave it to me I had to do immediately. I couldn't do my usual "I'll do it in a minute". She thought it was the best idea! Now I don't mind doing them.
Write down what you eat
New Year’s Resolutions are a distant memory so now is the time to refocus and get back on track for bathing suit season.
Calcium-rich foods are essential for bone building.
Some that you may not realize are broccoli, and dark, leafy greens such as spinach and kale!
A good bone-building food is almonds. An ounce of almonds contain about as much calcium as a 1/4 cup of milk. Add some to your salads or as a snack for an extra dose!
Making sure you get a sufficient amount of calcium through your diet is important to maintaining healthy bones, and preventing osteoporosis The recommended dosage varies slightly depending on age and gender, but all adults should shoot for a minimum of 1,000mg per day. This isn't the whole story though, in addition to taking in adequate amounts of calcium it is important to make sure you are consuming foods with vitamins D and K as well. These two vitamins help regulate the calcium levels in your body. Fortunately, many foods that are high in calcium also contain vitamin D and or K. This is especially true of dairy products, and leafy greens. Remember, calcium is important, but make sure your body is in a position to effectively use that calcium by keeping your vitamin D and K at a healthy level too!
Try red leaf lettuce
At a measly 7 calories per cup, red leaf lettuce is the best nutrition bargain out there.
I think a great way to avoid setbacks when starting to train for races is to make sure you incorporate adequate stretching into your program. Generally when a person is training for a specific race they will increase their weekly mileage and also the intensity of their running. This is necessary to prepare for the race, but with this comes added stress on your muscles and joints. Increasing the time you spend running can also lead to cutting back on the amount of time you spend stretching. If you really have a hard time stretching on your own make it a point to fit a yoga class into your weekly workout routine.
An effective way to avoid training hiccups like shin splints and knee pain is to cross train. Cross training means mixing up the types of exercises you do and the equipment you choose. For example, the bicycle or elliptical are excellent non-impact training modalities that could be used in between running or sprint training, which are high-impact and tougher on the joints.
A good exercise to help avoid knee pain, shin splints, and other ailments when training for races is to foam roll! It will help to loosen up tight muscles and knead out knots to help you recover faster and avoid injury.
Try roasted red beets
Red beets are incredibly nutritious and low in calories (just 35 for a half cup serving).