By Debbie Peterson and Wendy Bright-Fallon, National Board Certified Health and Wellness Coaches and owners of Nourish Coaches
Welcome to the Third Part of a Three-Part Summer Series
Stay on the wellness path with summer schedules that are still full of fun.
Because the summer months often kick us off our routines, it’s important to infuse intentional movement and strength training throughout our days. Perhaps in the fall and winter months, you are dedicated to an hour of strength training at the gym, but in the summer, you find that more of a challenge. Here are some examples you can stick with and do anywhere.
- Planks
- Pushups (floor or wall)
- Squats
- Jumping Jacks or Jump Rope
- Hula Hooping
- Burpees
- Dancing
To stay engaged and stick to a routine, it’s always best to make it fun. One way to do this is to set up a summer challenge. First, test yourself – how long can you hold a plank? Or how many jumping jacks can you do in 30 seconds? Then build on the numbers over the summer months. To up the game, grab a couple of friends and hold each other accountable. You can also keep track to show your cumulative workouts by collecting coins or dollars in a jar or checking off a chart day to day. Visualizing your accomplishments really boosts motivation.
Special Note: Form is essential to any movement and exercise patterns so if you don’t know if your form is stellar, then find someone (a skilled trainer) who can give you informed feedback. Here are a couple of trainers that we follow on YouTube, Juice & Toya, on form.
Because we move more in the summer and the heat is more intense, it’s crucial to stay hydrated in the summer months and it’s something to be intentional about. Signs of dehydration are pretty common: mood swings, dizziness, headache, difficulty concentrating, dry skin, muscle cramps, and fatigue. Chronic levels of dehydration are much more severe and can damage the body irreparably.
The majority of our body weight is made up of water. The United States Geological Survey notes that water makes up:
73% of the human brain
85% of blood
83% of lungs
73% of the heart
79% of muscles
31% of bones
79% of kidneys
According to the website Daily MBA, 1% drop in hydration can lead to as much as a 12% drop in productivity. Multiple studies report that 75% of adults in the U.S. suffer from chronic dehydration, drinking only 2.5 cups a day on average. That’s not enough to feel our best.
According to the Mayo Clinic, adequate hydration varies from person to person. Monitor your hydration by observing the color of your urine right after you get up in the morning. Lemonade-colored urine is a sign that you are adequately hydrated. Dark-colored urine — about the color of apple juice — means you’re dehydrated.
Here are just a few examples of the ways water works in your body:
- Regulates body temperature
- Moistens tissues in the eyes, nose, and mouth
- Protects body organs and tissues
- Carries nutrients and oxygen to cells
- Lubricates joints
- Lessens burden on the kidneys and liver by flushing out waste products
- Dissolves minerals and nutrients to make them accessible to your body
Of course, water is key. Boosting your water intake with natural electrolytes helps the hydration process even better when you need them. There are some electrolyte products on the market that have real ingredients (and even more not-so-nourishing products with not-so-real ingredients). However, it’s SUPER easy to make your own delicious electrolyte drink and far cheaper!
Nourish DIY Electrolyte Drink Recipe
Too often, we don’t stay hydrated when we are sweating and working out. Here, we share a homemade electrolyte drink that gives you the fuel to push forward without too much sugar and artificial ingredients that plague the sports drink industry. There are common ingredients that we all have in our kitchens.
Customize the ratios for your tastebuds.
- 16 oz Water (or coconut water if you have it)
- Juice of 1/2 Lemon
- Juice of 1/2 Lime
- 1 teaspoon Maple syrup or local honey
- 1/4 teaspoon Himalayan Sea Salt
Mix together in a shaker bottle. Add ice if you wish.
Go here to listen to our podcast about the importance of electrolytes.
The Watermelon and Mint Salad
This refreshing, cooling, and energizing summer recipe can easily be put into the blender and turned into a drink.
And what incredible brightness this amazing herb adds to this recipe. With the addition of lime, your favorite, summertime watermelon salad’s flavor is revitalized and so refreshing (and it could not be easier to put together!)
Ingredients:
- 4 cups fresh watermelon, cubed
- 1 large lime, zested and juiced
- 2 tablespoons mint, torn
- Sprinkle of salt
Directions: Combine all ingredients into a large bowl, and gently stir to coat each watermelon cube with other ingredients. Enjoy!
Notes: Use measurements as a guide—taste the salad as you go. If you prefer more lime or mint, add it!
Wendy Bright-Fallon and Debbie Peterson are National Board Certified Health & Wellness Coaches, inspirational speakers, Nourish Noshes podcasters & cookbook authors. They help clients create personal balance through optimized nutrition & key habits to create authentic vitality through their Five Foundations of Health philosophy: using quality nutrition, sleep, movement, mindset, and connection.
Website: NourishCoaches.com
Email: info@nourishcoaches.com
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Did you know we have a podcast? Check it out here (http://nourishcoaches.com/podcasts/)
YouTube (for podcast): @nourishnoshespodcast4129
