Summer is a time of the year when more people are motivated to get active. The sun is out, the weather is inviting, and people are feeling up to staying active. Yet most people don’t know how much exercise they should be getting or which ones are going to help them look and feel their best. The National Institutes of Health reports that children and youth should get 60 minutes of physical activity per day, while adults should aim to get 150 minutes per week of
The National Institutes of Health reports that children and youth should get 60 minutes of physical activity per day, while adults should aim to get 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous-intensity exercise. For most people, if they can remember to get 30 minutes of exercise five days per week, they will be well ahead of the game.
“It’s a great time to get moving and make the most of your summer,” explains Coach Sarah Walls, personal trainer, and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for the WNBA’s Washington Mystics. “By keeping active and exercising regularly this summer, you can look fit and fabulous. Now is the time to get motivated and get moving.”
There are many exercises one can engage in this summer to get fit and fabulous, but here are six tried and true ones that Coach Walls recommends, to the athletes she works with:
As summer draws near, people exercising outdoors – from newcomers to top athletes – should make adjustments or their workouts could suffer, says Marni Sumbal, a prominent exercise physiologist and board-certified sports dietitian.
Sumbal’s 5 Top suggestions to train smart in hot weather:
1. Reduce the intensity, stay inside or work out during off-peak hours. For the first month of hot weather, scale back until your body adjusts to the heat. Pushing too hard too soon can lead to fatigue or injuries. If you don’t want to reduce the intensity, work out either early in the morning or later in the evening, when the sun is down. You can also spend at least part of the workout indoors.
I’ve never been one to eat much protein and after becoming vegetarian about 8 years back, I ate even less of it. What I found is that when you don’t eat enough, you start eating everything in sight in order to fill the void your body is trying to fill, only to find you never actually fill up! Protein is a must, the body needs it to be strong and healthy. Your body uses it to repair tissue (which is why it is so important athletes and body builders get plenty of it). The body also uses it to make enzymes, hormones, and other chemicals the body needs in order to maintain proper functioning. Protein is also necessary in order to strengthen bones, muscles, cartilage, blood, and even the skin. Being a beauty blogger, I can’t tell you how important it is for healthy, strong, shiny hair too!
When you don’t get enough protein, the body’s metabolism slows down and is sluggish. You find it harder to lose weight. Your immune system is weakened. You may even experience mood swings, joint or muscle pain, and have a harder time concentrating. Women should instead be aiming to get 46 grams of protein a day, (or about .5 x your body weight) and men should be getting about 56. If you’re not getting much protein in your diet, it might be time to explore some more nutritious options to help your body stay strong and healthy.
Luckily, being a non-meat eater, I’m not out of options when it comes to getting my protein. Apart from meat, dairy, and eggs, Protein can be found in many plant-based foods, even in spinach! I eat a diet full of beans, legumes, lentils, tofu, quinoa, oatmeal, hummus, peanut butter, nuts, and seeds. I also love to start my day out with a protein shake or smoothie and add some protein-rich superfoods such as unsweetened cocoa powder, flax seed, chia seeds, hemp seeds, almonds, and spirulina. In fact, if like me, you’ve never been much of a big meat-eater, to begin with, there are still lots of ways you can still get that 46 grams of protein in a day!
A yummy protein powder I have been drinking and loving lately is Ascent Native Fuel Micellar Casein and Native Fuel Whey powders. Ascent Native Fuel is made with native whey, the new benchmark in whey protein purity. Native whey is the least processed protein available today because it’s filtered directly from high-quality milk. Native whey also contains naturally higher levels of leucine, the key amino acid for stimulating muscle protein synthesis.
In a weight-obsessed world, it’s no wonder many go to extreme measures to lose those few extra pounds, often times risking their own health in the process. As any doctor will tell you, being overweight has it’s own significant health risks. How then do we find a balance, and with so many supplements out there to help in weight loss, how in the world do we know what to safely and properly take?
For many, limiting calories, eating smaller meals more often, making better food choices, and working out regularly is enough to help shed that weight, although oftentimes, not fast as this can be a very slow process, but generally a more healthy one with few health and safety risks. Still, only losing about 2 pounds a week (on a good week) is about as good as you will do, at least for most of us (especially women, as men are able to lose weight quicker).
Sometimes though, some of us find ourselves in situations where no matter how well we eat and how regularly we work out, those pounds are just not coming off. In which case, seeing your doctor will most likely benefit you best, as trouble losing weight can often be associated with health issues such as an underactive thyroid, and your doctor can help you rule this out or any other issues that may be keeping the weight stuck to you. Your Doctor can also help aid you in finding supplements that can be beneficial to your weight loss
Over the years we’ve seen many drugs and supplements come on the market that are able to do just that, but oftentimes may not be found safe for most users. One such drug is Phentermine. Phentermine is a psychostimulant drug of the substituted amphetamine chemical class. Similar to amphetamine, it helps raise energy and suppresses the appetite, but should only be taken short-term, and with the recommendation and watchful eye of your doctor, as Phentermine can produce cardiovascular, gastrointestinal, and CNS side effects, as well as rare cases of pulmonary hypertension and cardiac valvular disease.
Bikini Season is coming! Yay! But also.. Yikes! Winter eating has totally caught up with me and I’ve been scurrying to shed some of those winter pounds I collected while splurging on those warm comfort foods and yummy Holiday Treats!
Over the last couple of months, I’ve been working hard to get fit and shed those extra winter pounds! Along with eating better and being more active, I found and have been using an amazing natural herbal supplement that has really helped me shed the extra weight FAST!
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