Five Tips to Spring Into Summer

Spring is quickly turning into summer, and you want to get ready. Here are five tips to help make your summer a healthy one:

1.  Stay active if you already are, and get active if you are not yet active. As the weather gets warmer, you may be tempted to go walking more, but you need consistent moderate to intense physical activity at least least three days per week for 30 to 60 minutes. As the owner of Brickhouse Cardio Club in Stafford, Virginia, I recommend that you find classes to attend. Fitness classes will bring your heart rate up to a fat-burning level, and will help you improve your overall cardiovascular health.

2. Make healthy food choices. With summer approaching, there is an abundance of fresh fruits and vegetables from which to choose. My favorite place to shop during the summer is the local farmer's market (in Stafford, VA, the farmer's market is located in the parking lot behind Stafford Hospital). You will be able to find the best locally produced vegetables, fruits, honey, eggs, etc. in the peak of freshness. Of course, if you cannot find a farmer's market, shop for fresh foods at your local grocery store. Just try to remember to shop around the perimeter and not down the aisles where all of the processed foods are located. When fresh is not available, the next best option should be frozen foods. I never recommend canned vegetables unless you rinse the preserving liquid from the veggies before your heat them.

3. Drink more water! Staying hydrated throughout the day will help you regulate your body temperature during hot weather. Drinking a glass of water before meals will also prevent you from overeating because you will feel fuller faster. Be sure to always drink water while you are working out and afterwards to replace the fluids that you hopefully sweated out during your workout.

4. Get plenty of sleep! Although the days are going to get longer, set your bedtime so that you can get at least eight hours of sleep. Sleeping and resting are important components of healthy living. Your body needs time to recover and repair, especially if you are very active during the day. Get into the routine of shutting off your electronics, turning off your notifications, covering your clock displays, etc. to make your bedroom quiet and dark. Women especially have a hard time shutting off their brains, so do whatever you need to eliminate any distractions.

5. Cut back on alcoholic beverages. This is harder said than done for me, because I love having a glass of wine with my dinner, and one afterwards just to unwind. Alcoholic beverages are loaded with sugary calories. Wine has less calories than most liquors, and most people mix liquors with soda or sugary juices, making them even worse for your health. Limit your alcoholic beverages and when you make cocktails, use club soda, or sparkling water instead of soda or juice. Whatever your drink of choice, check the number of calories and decide whether it is worth it to have while trying to stay or get healthy.