Embrace Outdoor Fitness and Picnic Bliss!

The sky is blue, and the sun is out, which can only mean one thing, it’s time to head outside! Put on a pair of shorts, lace up those sneakers, and enjoy all the great outdoors has to offer. However, it is important to take the proper precautions when exercising in the summer.

The blazing heat can make a great workout into a dangerous one. It is important to stay hydrated and listen to your body. Start slow and gradually increase your exercise regimen to avoid burnout.

What better way to celebrate an invigorating workout than with a picnic? July is National Picnic Month and it’s that time of year when families are eager to get outdoors and enjoy the sunshine, warm breezes, and of course…picnics! Meet your friends and family at the end of the trail for a refreshing meal!

Avoid Exercise Burnout in the Summer Heat

While consistent exercising and healthy eating are essential to keeping fit, too much of a good thing can actually put your body in harm’s way. Here are some tips to help you avoid exercise burnout this summer:

• Begin your regimen slowly with 20-minute sessions. An effective workout consists of slowly increasing your exercise intensity and frequency safely each week.

• Trade a few gym days by working out at home. Other low-impact activities that can still provide health benefits include brisk walking, cycling, rollerblading, and even gardening.

• Alter your exercise routine every 4 weeks to keep your muscles up to speed. This is crucial to getting the results you desire.

• Listen to your body. Loss of appetite, recurring injury, and extreme fatigue are signs of overtraining and signals that your body needs rest.

• Alternate between 2-3 cardio machines such as the treadmill, bicycle, and elliptical in one workout. Aim for 10-15 minutes on each machine for a total of 30 minutes.

• Vary your workout weekly by incorporating a higher intensity, higher reps, heavier weights, or a completely new exercise move.

• Allow for at least 1 day of light activity or rest each week.

• Keep your body well hydrated, especially if exercising outdoors or in a pool.

Summer Picnic Menu Ideas

Whether you’re going to relax on the beach for lunch or gather with family and friends for a picnic dinner at the park, it’s the perfect time to experiment with healthy, creative, and colorful menu ideas.

• Add chunks of apricots or peaches to turkey or chicken salad to add a burst of flavor.

• Assemble chicken kabobs with chicken strips, pineapple, onions, and colorful bell peppers for grilling.

• Add sliced turkey or chicken breast, cheese, lettuce, tomato, and fresh herbs to focaccia bread. You can even place this on the grill for a crispy crust and melted cheese.

• Add lemon juice and chopped garlic to cooled, boiled string beans and toss for a quick and easy side dish!

• Spruce up your pasta and potato salads by adding red, green, and/or yellow peppers along with some cherry tomatoes and cucumbers. All the colors are sure to get your guests’ attention!

• Add grilled chicken, vegetables (peppers, zucchini, and yellow squash), and some pineapple chunks to grilled pita bread for a tropical spin on a healthy picnic pita!

• For a sweet and nutritious treat, whip up some popsicles by blending peach puree, pears, or nectarines with 1 Tb. lemon juice. Pour into popsicle molds and freeze until firm.

• Toss up a quick, healthy pasta salad with whole wheat pasta. Add cherry tomatoes, craisins, and walnuts for added color and crunch! Drizzle with a homemade honey Dijon dressing.

• Yogurt popsicles are a cool nutritious treat for everyone! Combine vanilla yogurt, crushed pineapple, and frozen pineapple orange juice in a blender. Place the mixture into a cup or mold with popsicle sticks inserted. Freeze until firm and enjoy!

This summer is all about fun! Make sure to stay hydrated and get outdoors as much as possible.

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