"Small, consistent changes in your habits can lead to profound improvements in your overall health and vitality." - Kendra Nielson
Summer often disrupts our health routines. Amid travel and heat, maintaining wellness can be challenging for our ourselves and our families. Here’s how to stay on track with simple, effective strategies that promote both physical and mental well-being that will not only last the summer, but throughout the school year and holidays!
Stock Up on Healthy Snacks 🍿
Use apps like Yuka to scan and select healthier snack options.
Create a list of approved snacks that are both nutritious and appealing.
Place these snacks strategically around your home for easy access.
Sneak in Veggies 🥕
Blend vegetables into smoothies for a nutrient boost without altering taste.
Grate carrots or zucchini into pasta sauces or casseroles for added nutrition.
Experiment with different ways to incorporate greens into family-favorite dishes.
Add More Summer Produce 🍓
Explore fresh, seasonal produce for salads packed with vitamins and antioxidants.
Build buddha bowls with a base of quinoa or rice, topped with roasted vegetables and a flavorful sauce.
Engage kids in choosing and preparing colorful fruits and veggies for meals.
Hydrate Consistently 💧
Keep favorite water bottles handy and accessible throughout the day.
Infuse water with citrus slices, cucumber, or mint for added refreshment.
Set hydration goals and track intake using apps or daily checklists.
Opt for Whole Foods 🌱
Swap processed snacks with whole food alternatives like nuts, seeds, and fruits.
Cook meals from scratch using fresh ingredients to avoid hidden sugars and preservatives.
Experiment with new recipes that prioritize whole grains, lean proteins, and healthy fats.
Use Smaller Plates 🍽️
Serve meals on smaller plates to naturally regulate portion sizes.
Encourage mindful eating by savoring each bite and recognizing when you're full.
Practice Mindful Eating 🥓
Create a mealtime routine that includes sharing highlights of the day or discussing family goals.
Chew slowly and put utensils down between bites to promote digestion and enjoyment.
Teach kids to listen to their bodies and recognize hunger and fullness cues.
Limit Added Sugars 🍯
Gradually reduce sugary drinks by substituting with flavored water or herbal teas.
Experiment with homemade desserts using natural sweeteners like honey or maple syrup.
Freeze healthier treats like yogurt pops or fruit sorbets.
Movement Hacks
Incorporate Mini Workouts
Schedule brief exercise breaks throughout the day to break up sedentary periods.
Take a family walk after dinner or engage in a quick yoga session before bedtime.
Use household items like stairs for step-ups or resistance bands for strength exercises.
Schedule Active Breaks
Set reminders to stretch or take a short walk every hour during work or playtime.
Include dynamic movements like lunges or squats to keep muscles engaged and joints flexible.
Practice deep breathing exercises outdoors to reduce stress and increase oxygen intake.
Involve the Whole Family
Plan weekend hikes or biking adventures that cater to all fitness levels.
Organize backyard games like tag, frisbee, or soccer to promote active play.
Sign up for community events or fun runs that encourage family participation.
Maximize Daily Chores
Turn mundane tasks like vacuuming or gardening into opportunities for physical activity.
Challenge family members to see who can complete chores with the most steps or squats.
Incorporate music and upbeat playlists to make chores more enjoyable and energetic.
Prioritize Outdoor Time
Spend time gardening together to cultivate a connection with nature and physical activity.
Explore local parks or nature reserves for picnics, bird watching, or nature walks.
Incorporate water activities like swimming or paddleboarding to cool off and stay active.
Use Workout Apps or Online Videos
Access free workout videos on platforms like YouTube for a variety of fitness routines.
Choose workouts that cater to specific interests or fitness goals, such as HIIT, yoga, or Pilates.
Schedule virtual workout sessions with friends or family to stay motivated and accountable.
Make It Social
Join a local fitness class or sports league to meet new people and stay active.
Arrange walking or jogging dates with friends to catch up while prioritizing fitness.
Host outdoor fitness challenges or friendly competitions to foster camaraderie and fun.
Practice Active Hobbies
Engage in hobbies like dancing, tennis, or cycling that double as physical exercise.
Incorporate seasonal activities like kayaking, paddleboarding, or beach volleyball into summer routines.
Explore new hobbies as a family to discover shared interests and promote active living.
Focus on Consistency
Emphasize regularity in physical activity over intensity to establish sustainable habits.
Set achievable fitness goals and track progress to celebrate small victories along the way.
Encourage family members to support each other's fitness journey and celebrate milestones together.
With our families, it is important to embrace gradual, but sustainable changes in nutrition and movement. There are so many unused moments of health and movement throughout our day that we should be taking advantage of, especially while the weather is nice! Remember, embrace a holistic approach to health and well-being throughout the summer and beyond. You've got this my friends!
*Want to learn more? Check out our podcast episode on Summer Health Hacks below!
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