Gosh, it feels like August already, doesn't it?! With that in mind, I thought I would highlight some exercises that can be done in a pool. If you, a friend, a neighbor, or a family member have a pool, give these exercises a try for when it's just too hot to workout outside.
Adapted from Fitness Magazine:
Do each move for two minutes in the pool's shallow end (about 4 feet deep):
1. Jog in place
Keep knees high.
2. Tick-tock hop
Quickly jump from side to side, keeping feet together. Hold on to the edge of the pool for better balance.
3. Knee twist
Cross right elbow toward left knee at waist. Alternate sides.
4. Squat jump
Squat down with arms extended at shoulder height; jump as high as possible while raising arms overhead. This exercise is sure to make waves!
5. Butt kicks
Like running in place, but bring your heels to your hiney.
6. Bicycle
Lean with back against side of pool, arms outstretched at edge. "Pedal" legs at surface.
7. Flutter kick
Hold onto edge of pool, face down, arms extended; kick legs quickly at the surface.
8. Pendulum swing
From standing position, swing alternating legs side to side like a tick-tock clock.
9. Crunch
From bicycle, extend legs, keeping feet together. Pull both knees into chest. Return to starting position.
10. Outer-thigh lift
Stand with left side near wall, feet together, holding edge with left hand. Lift right leg out to side (1 minute each side).
Here's a video of some similar exercises for those of you who are more visual learners. WARNING: don't do push-ups on the side of the pool if you have an above ground pool.
Exercising in the pool is not only a great way to beat the heat, but it's also good for individuals with joint pain.
And as per your request from our Summer Lovin' Health Challenge Celebration, I've listed or linked the recipes below that were prepared for you that night. Enjoy, and don't forget to keep checking in for tips, tricks, and helpful hints on your healthy living journey! Also, feel free to refer a friend (or share on Facebook) and share the love!
Snack recipes from our celebration:
Black Bean Brownies- The recipe highlighted in the link is the "from scratch" method. I was short on time when I was preparing the brownies for the Summer Lovin' Health Challenge Celebration, so I took a short cut. I bought a box of brownie mix at the store, drained and rinsed a can of no salt added black beans, blended the beans with 1/3 to 1/2 cup water until it was a nice pureed consistency, and then I added the beans to the brownie mix.It may need more water at this point. I also added a 1/2 cup of peanut butter chips, and then I cooked the brownies following the instructions on the package. Be sure to test for doneness in the center. It may take longer to cook than the instructions say.
Tabbouleh- I love tabbouleh! It's such a refreshing snack. I opted for the quick and easy method with this recipe too. The link shows the "from scratch" version. I, again, bought a box of Tabbouleh at the store and then proceeded to blend the instructions from the box, as well as the recipe highlighted above. The brand was Near East and it's usually found in the rice section. It's a small white box. I followed the directions on the box, added the juice of 1/2 of a lemon, 1 tbsp canola oil, 2 diced roma tomatoes, 3 chopped green onions, and 1 seeded and chopped cucumber. I let it sit overnight in my refrigerator.
Cucumber Sammies- These are simple. I recommend prepping all three ingredients and storing them in the fridge to assemble whenever you want a light snack. Simply rinse and slice a cucumber, slice cheese, and have sliced turkey on hand. Store separately in the refrigerator, and when ready to eat layer one cucumber slice, one slice of cheese, one slice of turkey, and another slice of cucumber. Hold together with a toothpick if desired.
Avocado Crunch- Mix one avocado with the juice of 1/2 of a lemon, a tbsp of sunflower seeds, and a pinch of salt (skip the salt if using salted sunflower seeds). This one is a surprising crowd pleaser. My family loved it, but they kept calling it guacamole! Serve with carrot chips or whole grain crackers like Triscuits or Wheat Thins.
Remember, all of these recipes are from cookingmatters.org. There is also a free app you can download.