For many, the summer months signify a time of carefree living: summer vacations, staying up late, poolside barbecues and hours spent in front of favorite television programs. Unfortunately, for some this extra dose of freedom can also equate to falling back out of shape. Alternately, you can continue to have fun, stay healthy and look great in your swimsuit all summer, if you abide by some basic strategies.

Participate in Community-Sponsored Activities
Many communities offer summertime activities, such as resident hikes at nearby trails, community softball leagues and T-Ball for kids. By joining in, you will stay in shape, get to know new people in your area and brush up on your skills.

Work Out in the Morning
You don’t need to fully ditch your outdoor workout ritual if you can commit to exercising in the early morning hours before the sun’s rays become intense. The great pay off of working out in the morning is that you get to smell the fresh dew, watch the sun as it rises in the sky, enjoy the tranquility of your neighborhood before it fully awakens, and you become energized early on to face the rest of your day. Try going for a brisk walk with your dog, taking a leisurely swim or rollerblading with a friend.

Play
Even if summertime doesn’t mean “summer vacation” for you, it more than likely means extra play time for your kids. Whenever you have the chance, join them. Go outside and jump on the trampoline, play Frisbee at the beach, have a swinging competition at the park and dance around the house on weekend evenings. You will burn calories without feeling that you’re working out.

Enjoy Indoor Activities
If you’re not a morning exercise person, you can still get in a good work out by staying indoors where the sun isn’t beating down on your skin and the temperature is cool. Head to the nearby gym and run on a treadmill as you listen to upbeat music on your MP3 player, power walk through the mall for some fast-paced window shopping, or head to the local rock climbing wall with a group of friends. For a mini-vacation from the brutal summer temperatures, take a trip to an ice skating rink in the middle of July and pretend that it’s December.

Stay Hydrated with the Right Stuff
Childhood summertime favorites such as sugary lemonade and iced tea are refreshing and delicious, but only consume them in moderation, as they do little to keep you hydrated and they pack on unnecessary calories. It’s especially important in the warm summer months to stay hydrated during exercise by drinking water. Drink at least half of your body weight in ounces–if you weigh 120 lbs., drink 60 oz. of water each day–and replenish your fluids if you have been sweating excessively due heat or exercise. Make your water tastier and more refreshing by adding a slice of fresh citrus fruit to a freezer-chilled pitcher.

from live strong

While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer.

Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve.

Women with an intense fear of becoming large (likely due to these images and myths) as a result of weight training are at a disadvantage when it comes to their health. The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain).

from sparkpeople

To strengthen bones, we’ve always heard that weight-bearing and high-impact exercises (like running and lifting weights) are best. This leaves many people assuming that their low-impact workouts aren’t doing much to improve bone strength. Swimming has long been touted as a low-impact exercise, one that’s easier on the body and good for individuals with joint pain.

However, a recent study from Israel’s Wingate Institute in Netanya indicates that women who frequently swim laps have greater leg bone mass than women who don’t swim at all.

Action Sparked: While weight-bearing exercises are the best way to strengthen your bones, swimming is another option, especially for obese exercisers who experience pain and difficulty moving. Try adding a few laps to your regular routine to relieve boredom, and to surprise your muscles…and bones!

Time Involved: At least 20 minutes

Body Benefit: Stronger heart, lungs, muscles and bones

from Spark People

It doesn’t matter what weight you lift or for how many reps as long as you are completely EXHAUSTING your muscles. That’s where the progress comes from. Some people lift very light weights - so light that they could do 20+ reps without feeling exhausted - but stop at 12-15 because those are “the rules” of lifting.

Achieving total exhaustion is key to developing more lean muscle. It will increase your metabolism as you build strength and tone your muscles, and give your metabolism a boost for several hours post-workout.

To find your ideal lifting weight, first decide how many reps you want to do, which depends on your lifting goals. To build strength, do higher weights for 6-8 reps. For overall toning, try moderate weights for 8-12 reps. And to build endurance, do lighter weights for 12-15 reps.

Once you decide your lifting and rep goals, it’s a matter of guessing and checking. Pick a weight. Within your chosen rep range, you should feel EXHAUSTED - meaning you could not possibly do another rep in good form - on the last rep.

For example, if want to do 10-12 bicep curls for overall toning, you might try 10-15 pounds. If you can do more than 12 reps, the weight is not enough. If you can’t do 10 without breaking proper form, you should lighten up a little. After a few workouts, you’ll get the idea.

Remember, the amount of weight you lift depends first on your strength training goals.

from Spark People

If you are doing both cardio & weights on the same day, how do you know which to do first?

Think about which aspect is most important to your workout: aerobic activity or strength training. Is your primary focus to burn as many calories as possible (aerobic activity) or build muscle (strength training)? If aerobic activity is most important, do it first because the intensity and duration could be diminished otherwise. If strength training is most important, do it first because the amount you can lift and how many reps/sets you complete can be affected if you are more tired. This will ensure optimal performance on the most important activity. (For example, someone training for a race would probably do aerobic activity first.)

Another thing to think about is occasionally alternating the order of activity. When you do the same exercises in the same order over and over again, your muscles get smart. They become efficient and aren’t challenged as much, leading to plateaus in strength gain and weight loss. Every once in a while, change it up for a week or so and you should continue to see results.

from sparkpeople

Is there anything more boring than the treadmill? After endless hours staring at the same wall, anyone would start to wonder if that’s all there is to exercise. But it doesn’t have to be that way. By shaking it up and loading your workout with variety, you can rediscover the fun of a good treadmill workout.

Change up the pace
If you always walk at the same speed for the same amount of time, your body will get used to the routine and you might not see the long-term affects that you desire. Keep in mind that the body responds to changes in pace and sparks your metabolism accordingly. You can begin by trying a pyramid scheme. For example: walk at 3.2 mph for 1 minute then pick it up to 3.5 mph for 1 minute, then go to 3.3 mph for 2 minutes and then 3.6 mph for 2 minutes, etc. You can continue up the pyramid until you reach a point where the speed is at a level where you cannot hold it for the time period and then go back down. Before you know it, you will be walking faster and the time will have flown by.

Do you want to get the most out of those 30 minutes on the treadmill, or any kind of cardio exercise? You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. There are a couple of ways to figure this out, but here is the simplest.

1. Find your maximum heart rate. To calculate your max heart rate subtract your age from 220. For this example, we’ll say my max heart rate is 200.
2. Multiply your maximum heart rate and your first percentage. So, if my max heart rate is 200 and my first percentage is 60%… 200 x .60 = 120.
3. Repeat step 3 with the second percentage. So… 200 x .80 = 160.
4. Document your zone range. Unless you want to be calculating these often, write down your findings. In our example, I’d write down “60-80% = 120-160 Heart Rate.

Taken from SCW Fitness

We know that working out on an empty stomach is not the best choice, but with so many choices, including supplements, our decisions become harder to make. It is difficult to know what to eat before a workout and when. What you eat has a large impact on your exercise routine. It may make a difference between an energetic workout and a workout where you are “chomping at the bit” to head home and eat. Follow these basic guidelines for fueling your body before a workout.

CRACK OF DAWN WORKOUTS

Now many of us have the ability to workout in the wee hours of the morning (before our bodies have had a chance to give a good argument), try to at least eat something small to avoid feeling dizzy, and or having hunger pains. Make sure you have enough time to digest the food before your morning workout too. Try eating a 200-300 calorie meal/snack if you are going to work out within one hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggested eats: bagels, granola bars, raisins, bananas, or a liquid meal ( sports drinks/high carb).

THE  NOONERS  WORKOUT

In order to avoid hunger during your noon time workouts, be sure to plan your day and have a snack or eat your meal 1-2 hours before your workout. Also target 200-400 calories ( close to 2 hours = 400 calorie meal/snack) for your consumption. Great options are meal replacement shakes or bars, yogurt, fruit, or even a small bowl of oatmeal.

AFTER WORK WORKOUTS

The key in the afternoon is to plan ahead. 2-3 hours before leaving work eat a small balanced (60 carb/20 protein/20 fat) meal around 300-400 calories. Suggested eats: cheese/crackers. cottage cheese and veggies, a whole grain muffin and/or fruit.

KEEP HYDRATED BEFORE, AFTER & DURING EXERCISE

Your hydration is key before, after and during your workout. Dehydration may cause headaches, cramping and fatigue. A good rule of thumb is to drink water throughout the day, then have 8-24 oz (depending on your body) an hour or two before your workout. Sip water during your workout and drink plenty of liquids after your session.

1. Which sandwich has fewer than 500 calories?
a. chicken salad
b. tuna wrap
c. turkey
d. tomato & fresh mozzarella
e. turkey or chicken panini

2. Which breakfast has about half the calories of the others?
a. pancakes with syrup
b. Belgian waffle with fruit topping
c. French toast with syrup
d. scrambled eggs with buttered toast
e. eggs Benedict

3. Which Italian dish has fewer than 800 calories?
a. fettuccine alfredo
b. eggplant parmigiana
c. spaghetti with meatballs
d. lasagna
e. cheese ravioli

4. Which breakfast has fewer than 300 calories?
a. bagel with light cream cheese
b. scone
c. pecan roll
d. English muffin with preserves
e. Danish

5. Which salad has fewer calories than the others?
a. Greek
b. Asian chicken
c. chef
d. chicken Caesar
e. cobb

6. Which grande (16 oz.) Starbucks drink has fewer than 200 calories?
a. Frappuccino Blended Coffee
b. Frappuccino Blended Crème
c. Chai Tea Latte
d. Caramel Macchiato
e. Cappuccino

7. Which sandwich has roughly 400 more calories than the others?
a. tuna melt
b. hummus & veggies
c. roast beef
d. Asian chicken
e. veggie burger

8. Which Chinese dish has fewer than 1,000 calories?
a. shrimp with garlic sauce
b. kung pao chicken
c. General Tso’s chicken
d. beef and broccoli
e. house lo mein

9. Which sweet has fewer than 500 calories?
a. Starbucks Biscotti
b. Cinnabon
c. Starbucks Carrot Walnut Muffin
d. The Cheesecake Factory Cheesecake
e. Starbucks Old Fashioned Crumb Cake

10. Which side dish has at least twice the calories of the others?
a. mashed potatoes with gravy
b. cole slaw
c. rice pilaf
d. buttered vegetables
e. buttered baked potato

Is your New Year’s Resolution to get in shape? Do you start with great intentions and end up quitting in February? Here are some tips to help you stick with it.

1.) Choose something you like to do. If you don’t like to run, don’t take up running. If you force yourself to do something you hate and are not good at, it’s very unlikely you’ll stick with it.

2.) Get a workout partner. It will hold you accountable & can make exercising more fun.

3.) Schedule your workouts. Write it on your calendar & honor it as you would with any other appointments you have.

4.) Vary your routine. You may be less likely to get bored if you change your routine. Walk one day, do weights the next day, bike then next. Try different group exercise classes at your gym.

5.) Don’t get discouraged. Research shows that it takes about 21 days for a behavior to become a habit.

6.) Set small, realistic goals to start. Don’t set yourself up for failure by committing to exercise everyday for one hour if you’ve never participated in a regular workout routine before. By setting small goals you can achieve, such as three 30-minute sessions each week, you make it easier to experience success quickly.

7. Music. Create a workout play list of your favorite up-tempo songs and change it as needed to keep you engaged.

8.) Hire a personal trainer. A personal trainer can assess your fitness level, develop a program to meet specific goals and measure your progress. They can also keep you accountable and show you different exercises to vary your routine.

9.) Don’t give up. If you miss a few days, or even weeks, of your exercise routine, don’t give up!! What is important is getting started again as soon as you can.

10.) Reward yourself for your successes. Remember how good you feel after exercising when you don’t want to work out. Reward yourself with healthy options, such as exercise apparel, new music or a massage.