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August 4, 2019: Summer Fitness Tips

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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Summer is in full force, and trying to stay motivated when it's so hot can be trying. This week, we’re going to talk about some tips to help beat the heat and stay on track.

1. Workout in the morning. A morning workout routine will get your body full of endorphins to help jump-start the day. Avoid exercising outside from the hours of 10 am to 2 pm when the sun is directly overhead. Mid-day heat can kill your energy levels and can increase the risk of heat stroke or dehydration. If you wait until the sun goes down, the effects of the day will wear on you, and you're more likely to set-up shop on the couch then put on your sneakers and start moving.

2. Stay hydrated. Drinking water should be a regular part of your day, but it is especially important during the summer months. Extreme temperatures cause our bodies to lose water faster. If we are exercising in the heat, we are losing water at an alarming rate. We should drink even if we don't feel thirsty in the summer to prevent the risk of dehydration. Add cucumber, berries, or mint to enhance the water's flavor and add bonus nutrients.

3. Wear sunscreen, even if you're only outside a short time. Your skin is at risk even when you're walking from your car to work. Protect your largest organ and wear at least an SPF 30 on exposed skin. If you're working or playing outside, make sure to reapply every four hours. One bad sunburn can increase your chances of melanoma and skin cancer. Your skin will thank you years from now when it still has a youthful glow.

4. Shop at the farmers market. Healthy eating is so easy when you have access to local produce, and summer is a great time of year to find an abundance of fruit, vegetables, and herbs. Plus, you'll be supporting the community and better quality than grocery store produce. Click here to find one near you!

5. Take advantage of the grill. BBQs are a great way to get together and be outside. After you've visited the farmers market, wash and prepare your produce, create a simple marinade, and grill any of your fruit (yes, fruit!) and vegetables for a delicious way to increase your antioxidants while avoiding those unhealthy compounds. If you include meat, cut down on your grill time by using skewers to make kabobs. You can have a complete meal on one stick.

6. Take a dip and cool off in the pool, ocean, lake, whatever you have near you. Swimming is fantastic cardio exercise you can do without all the sweating. Swimming can improve muscle definition, build up bone mass, and reduce inflammation. It's also a good stress reliever. Just remember while you're outside to protect yourself from the sun with sunscreen, and wear a hat and sunglasses if reading a book poolside.

7. Planning a vacation? Book a room at a hotel with fitness amenities so you don't slack off. You can also rent a bike and cruise around town or get in a game of golf. And, don't forget the water activities! You can surf, kayak, paddle board, scuba dive, etc. You'll get your heart pumping while being in nature, which is always good for your brain.

Summer is a great time of year with BBQ, cocktails and time off. It can also be an easy time of year to get off track. But, with these tips, you can avoid getting burned and enjoy the festivities while sticking to your healthy lifestyle.

Next Sunday, we’ll talk about why “eating clean” might not be working for you.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.