Shaping Up in The Summer & Summer Safety Tips
Shaping Up in The Summer
It is the final week of school and it is time to switch gears. Summer time is literally right around the corner. I am going to be honest. I am looking forward to that first week of summer of not having to get the kids to school. It can take two hours if the kids wake up late. I have it down to 45 minute science for three kids.
Start wake ups at 7:15, and wake them up in 15 minute intervals. Start with the youngest (6) and work my way up to the oldest (13). My goal is to have them all dropped off at their 3 schools by 8:00 a.m. That is the goal! It does not always work out that way but we should dream big right? If you are a parent you understand where I am coming from. You understand why at this time of the year I would say I look forward to not having to take the kids to school in the morning. In August, it is a good chance you will see me writing an article saying
“Okay school is almost here! Can’t wait to take the kids back to school and get them on a schedule…” I digress.
A drastic change to the schedule is a double edged sword. On one end we enjoy the extra 1-2 hours per day of drop off and pick up. On the other hand, what do we do with that time? We can wake up and get to work earlier, or if you work from home you can get an earlier start to the day. Another option is to sleep an extra hour or two per day. We can also wake up and do a morning workout. We all have different times to exercise. My favorite time and recommendation to exercise is early morning. There are no traffic jams, activities, or people in your way. The only thing that is in the way is the snooze button.
We all know that the summer will bring vacations, cookouts, and other caloric surplus activities. We can also be proactive and turn the summer into a calorie burning, fit & fun experience.
First off, get the kids in as many activities as possible. Sports camps, summer camps, activities and workouts they can participate in. Some school districts and churches have free or very affordable programs. If you have not booked do so asap, they fill up fast.
Set up workout dates. Find a workout buddy, or two, or ten and pick a place to meet. This could be a group workout, or you can pick a day to meet at the part. Whether it is a walk on a weekday or a full blown volleyball tournament with your group of friends. You can meet in the garage or at an apartment and knock out a buddy workout.
Vacations: We look at vacations as a time to eat, drink, and relax. A vacation can also be the perfect time to kickstart a healthy lifestyle. Here is the thing, if you want to eat and drink on vacation have at it. Have the best time of your life and make memories. I am just pointing out that it is an opportunity for an amazing kickstart. The vacation could be a hike, climbing a mountain, or a fitness retreat.
Safety Tips for the Summer
A week ago I made a huge career change and switched to doing self defense as a full time career. From here on out my newsletter will have a few safety tips each week along with a longer video to watch for those who are interested.
A few things to remember for the summer
CPR: learn CPR. You will be out with friends enjoying the summer, it is good to have basic first aid
Change Smoke alarm batteries: This is just something that we don't think about
Swim Smarter: This goes for adults and children
Be More of a Defensive Driver: More people than ever will be on the road this year for vacation. You will be dealing with more sleepy drivers and people on the road. Road rage cases also increase over the summer.
Those are basic tips for the summer. Last week I made a self defense video tailored towards men. 80-90% of my self defense seminars are women’s seminars. When people ask me about men’s self defense, one of the most common issues I run into is a pride issue. I go more into detail in this video: A Self Defense Message to Men
Refreshing Summer Smoothie
This easy fruit smoothie with yogurt recipe calls for just three ingredients--yogurt, fruit juice and whatever frozen fruit you have on hand. Mix up your combinations from day to day for a healthy breakfast or snack you'll never get bored with.
3/4 cup nonfat plain yogurt
1/2 cup 100% pure fruit juice
1 1/2 cups (6 1/2 ounces) frozen fruit, such as blueberries, raspberries, pineapple or peaches
Puree yogurt with juice in a blender until smooth. With the motor running, add fruit through the hole in the lid and continue to puree until smooth.
Serving Size: 2 cups
Per Serving: 279 calories; protein 11.6g; carbohydrates 56.4g; dietary fiber 6.5g; sugars 45.7g; fat 2g; saturated fat 0.4g; cholesterol 3.7mg; vitamin a iu 121.1IU; vitamin c 8.6mg; folate 38.3mcg; calcium 394.2mg; iron 0.7mg; magnesium 52.7mg; potassium 719.3mg; sodium 148.8mg; thiamin 0.2mg.
Exchanges: 2 fruit, 1 fat-free milk or almond milk
Recipe from https://www.eatingwell.com/
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