Smart Health: Summer Shape Up Tips

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So Memorial Day has come and gone. Summer is here.  There’s no hiding now.  Get out your teeny weeny, yellow polka-dot bikini. Ok, we don’t need to be that drastic.  But, we sure do want to look our finest and be the healthiest we can.  I have come across some great tips to help each of us this summer to get and stay healthy.

Summer Shape Up Tips
By: Lisa Avellino, Fitness & Nutrition Expert for Focus28 (

Tip 1-take the plunge!
Poolside fat burner-approx. 400-800 calories burned!
At chest level about 80 to 90% of the body is supported due to buoyancy, therefore the joints and bones are well protected. You will shape and tone up faster, as water provides more resistance.
Flexibility and balance improves, as there are a wider range of motions, which can be performed in water. It is not healthy to run in higher temperatures; so why not warm up by walking the perimeter of the pool, then jogging it. In the shallow end, do 60 seconds each of walking lunges, squats, and leg lifts to the front side and back, holding on to the edge. If you use an aqua free weight or flow tie it increase the feeling of resistance & will add the perfect intensity to your workout. Finish working the lower body with flutter kicks holding the edge or using a kickboard. Then submerge to the neck and do chest presses, reverse flies, bicep curls, and arm circles to work the upper body.

Tip 2-Hit the beach!
Aside from the beautiful view of the ocean and the great people watching there are many benefits of walking on the beach. Walking in sand requires a greater effort than walking on a hard surface. Your muscles and tendons will work harder as your foot moves around. Walking at a slower pace requires more effort than walking fast or even jogging. Walking in sand requires 2.1 to 2.7 times more energy than walking on hard surfaces. Jogging in sand uses 1.6 times more energy than jogging on hard surfaces!

Tip 3-drink up!
Hydration is the key to wellness and weight loss. It is recommended to drink 1 gallon of water a day or 1/2 your weight in ounces and in the summer months even more! Also, try sugar-free low-cal drinks next time you want to quench your thirst or have some great-tasting popsicles. For your most refreshing new weight loss flavored water go to

Tip 4-Take a 10 minute summer vacation that burns 100 calories!
~At the carnival   –  try 15 min. of Dance revolution burns 100 calories
~At the park-        –  try 30 min. of Frisbee or flying a kite burns 100 calories
~In your backyard – try 10 min of jumping rope burn 100 calories
~Any where           – try a quickie-20 min. of vigorous sexual activity burns 100 calories!

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