Motivating your workout

New year, new goals – which often include physical or fitness milestones, I know mine certainly do! I made progress in a few areas last year and this year (knock on wood I stay healthy) would love to finally knock off the last few pounds of pregnancy weight. It generally isn’t hard for me to stay motivated to exercise once I’m in the habit. Currently, I go to the gym right after dropping Brent off at school. They (24 Hour Fitness) has child care that Tessa goes to and enjoys. Repetition until something becomes a habit has been key for me. My other motivation is finding something I really love (playing soccer) and focusing on how exercise makes me feel, t’s not always about the numbers. Here are a few more tips for getting and staying motivated:

Motivating Your Workout

By Christine H.

Motivation is a question for the ages. Businesses and marketing agencies spend millions of dollars and hours seeking the secret to motivating behaviors. And each of us is engaged in a constant battle with ourselves to overcome laziness and accomplish our own goals. This battle is never more evident than when we’re trying to set fitness goals.

Every person is different, and a trick that works for me may not have the same power for your workout. However, it’s always worth a try, right? So, in order to better motivate your workout, here are some ideas.

Rock the Playlist

We all know that a workout is better with a good playlist going, but you might be surprised at just how powerful it can be. In fact, it can affect performance so much that professional races often restrict the use of music players during competitions in order to eliminate the edge that it might give. Music can help you to coordinate your body’s rhythms and have a more efficient use of energy. Various studies have also shown that it motivates us to work out more often and for longer periods of time.

So, if your workout has hit a wall, consider purchasing some good new tunes. In fact, if you want to get really in depth, check out this article for a guide to the optimal rhythm for certain workouts. Find songs that will encourage you to hit a goal heart rate at each point in your workout.

Get a Buddy

Most of us have immediate negative associations with the term “peer pressure,” but the truth is that it can also be power that we use to our advantage. For some reason, when the battle begins and ends with us alone, it’s a lot easier to shirk our proactive goals. After all, no one will really care if you skip spending this morning at the gym, right? Well, maybe you should change that. If you have the added pressure of disappointing a friend who will bring you to task, you’re a lot more likely to follow through with your health goals. As an added bonus, working out is often more fun, too.

Temptation Bundling

This might be a new term to you, but once you put it into practice, it will be your new favorite thing. Do you have a television show that you really like to watch? Or perhaps you like to listen to books on tape. Do you really love spending time in the steam room during the winter when your fingers feel consistently chilled? Well, what if you started telling yourself that you could only enjoy those treats when you’re working out? Of course, it will require a certain amount of discipline to get yourself to keep your own promises to yourself, but can you imagine how much more fit you’d be if you ONLY allowed yourself to watch television when you were exercising? This can be a big helper in getting you out the door because instead of focusing on the negative challenges of a workout, you’ll be eagerly anticipating the treat that you give yourself. It’s a basic case of Pavlov behavioral conditioning, but it works! Just remember that this is most effective when you simultaneously enjoy the temptation and the workout, rather than treating yourself afterwards or beforehand.

Try Some Cool New Apps

Technology has gotten in on the motivation game in a big way, and you’ll probably be delighted when you learn what kind of possibilities are out there. For example, one app helps power up your jogging by convincing you that zombies are chasing you. Others give you ninja workouts and reward you with leveling up as you accomplish more and more workouts. If you want to bundle peer pressure and technology, look into places like declare-it.com, where you’re held accountable for your goals by a community.

What are the best motivational tools that you use to power your health goals? Share below!

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Patience, persistence and perspiration

“Patience, persistence and perspiration make an unbeatable combination for success”

(Napolean Hill)

I’ve been thinking a lot about this quote, especially starting off a new year. 2017 was a pretty great year for our family. We felt settled in a good routine with Brent’s school stuff, sports, church, work, etc. We had a lot of fun here locally in LA area (lots beach, baseball, new restaurants, Disneyland, etc) and road-tripped a few times up to Vegas and Utah. 2017 was also the first year I’ve been completely healthy since Tessa was born! That pregnancy was particularly hard and it’s been nice to finally see progress and the ability to regain muscle. Since her birth, I’ve had numerous injuries – hamstring, achilles, knee, back – and persistence has been key for me. During the weeks I wasn’t able to fully exercise, I was still at the gym rehabbing, stretching and strengthening and it’s finally starting to have good results. I’m not nearly where I’d like to be but I’m happy with the journey so far. Last year I also started playing soccer again with two different teams (a women’s team and a coed team) which is my main motivation for working out. I wouldn’t consider myself a natural at anything. I was never a natural soccer player or had any particular talent at the piano. These are two things I worked at all growing up and continue to practice and love today. (Thanks, Mom, for forcing me to practice the piano all those years!)

Looking forward, I am grateful to be done with 2017 as all years come with the positive and some negatives. I’m counting down the days to a week long trip to England next month and to enjoying more days at home with the kids. It’s bittersweet that they have to grow up. I know the days are numbered when I’ll have so much time with them, to watch them discover things for the first time and just to genuinely enjoy their company.

Trying a triathlon

This past weekend, Dave and I did our first sprint triathlon! Before the kids were born, we used to love riding our bikes together, running and exercising together. While we didn’t really get to train together (to be honest, neither of us trained very well in general ha, ha!) it was so fun to be able to do the race together! Dave was nice enough to stay with me the whole time and it was just refreshing to be outside together, enjoying the sunrise and peace.

The race was a reverse triathlon – run (5K), bike (12 miles), swim (150 yards) – in Apple Valley which is a small town a little over an hour north of Chino Hills. The course was everything we could’ve hope for – very flat and the swim was in a pool (as opposed to an ocean or lake which I wouldn’t have liked) and was very warm and clean. The race was through Apple Valley city and was very well organized.

The weather was perfect that morning and my parents were kind enough to come up Friday night and spend the night here to watch the kids during the race and take Brent to his t-ball game. Both Dave and I liked the reverse tri with the swim at the end, we would definitely do this race again!

 apple valley reverse sprint triathlon

apple valley reverse sprint triathlon apple valley reverse sprint triathlonapple valley reverse sprint triathlon

Ideas for a Nutrient Rich Breakfast

Family and breakfast foods are some of my favorite things! Breakfast is usually the rushed meal during the weekdays, especially now that Brent started morning kindergarten. I enjoyed this article of easy, healthy breakfast ideas:

By Alek S.

It’s a cliche, at this point, to say that breakfast is the most important meal of the day; we’ve all heard it before! However, being a cliche doesn’t make it any less true. A fulfilling breakfast can make or break your day, as it gives you a jumpstart to feel refreshed and the energy to go about the rest of your day. For this reason, you want to make sure that your breakfast is full of the nutrients that you need to get a proper start to the day.

Having a good diet in the morning will help both your physical and mental health. Nutrient-rich breakfasts can even help you lose weight, since you’re more able to resist mid-morning snacking, and make better food choices throughout the day. Proper nutrition can also have a powerful effect on your mental state throughout the day. Here are some ideas of how you can make your breakfast more nutrient rich…

Eat more eggs

Research has shown that higher egg consumption is correlated with lower amounts of heart disease. You’ve probably heard about all sorts of things concerning whether you should just eat the yolk, or just eat the white, but I wouldn’t worry too much about the specifics. Just eating eggs in the morning gives you a boost that is high in protein, yet relatively few calories. For any superstart breakfast, including eggs helps you get a leg up on the day and makes you feel full, without feeling bloated.

Use smoothies

If you need something easy to take on the go, then a smoothie that is full of different yogurt, fruits, and veggies can help you pack a heavy concentration of nutrients that can brighten your day. You can pretty much customize a smoothie to offer as many vitamins and nutrients as you want, which makes them a great breakfast for people who are looking for a specific diet.

Include supplements into your recipes

You can add nutrients to any meal that you make by including supplements that give more nutritional value. There are supplements that include protein or vitamins that don’t do much to change the flavor of a meal. However, you can also use supplements as part of the recipe to actually enhance the flavor of your breakfast. One example of this that is popular, nowadays, is using matcha tea powder in breakfast pastries, such as pancake, waffles, or even matcha scones! Matcha can add plenty of antioxidants and vitamins.

Use wheat flour

When you are making pancakes, scones, waffles, crepes, or anything of that ilk, it’s important to make the most of the carbohydrates. For this reason, you can add some extra nutrients to your breakfast by using wheat flour, in place of regular flour. Wheat flour will have a very different reaction to being baked than your typical white flour, but it is definitely still suitable to make things like pancakes. Wheat flour will pack a lot more of a nutritional punch, and it’s going to make you feel less weighed down than breakfast bread-based foods that are made from white flour.

Add more oatmeal

Whenever in doubt, almost add a small bowl of oats to your breakfast to give you a little extra health kick. Oats are a whole grain full of various vitamins and minerals, as well as an excellent source of fiber. Oats are also one of most protein and fat-rich grains that give you carbohydrates, as well as a healthy dose of other macronutrients. Oats have also been proven to lower cholesterol levels, and help decrease the risks of cardiovascular disease.

Berries

Including various types of berries into your morning routine is always a good idea (berries also make excellent snacks throughout the rest of the day). When you add together a cup of blueberries, raspberries, and strawberries, you have an excellent source of fiber that helps your body’s metabolism operate efficiently. Berries are also shown to increase the amount of good cholesterol in your body (HDL), while still lowering blood pressure.

Greek yogurt

Greek yogurt can make for an incredibly easy way to get a nutritional kick in the morning, since it contains a high amount of protein and probiotics. Yogurt also makes you feel more full, which means that you’ll be less inclined to eat empty calories.

*Looking to add more protein to your diet? Check out my favorite, easy recipe for protein bites!

5 Ways to Keep Your Family Healthy

The last segment in this health series focuses on family health. Growing up, my family always had a rule to take your shoes off when entering in the house. We’ve also kept this tradition and it definitely keeps the house cleaner with less dirt and germs entering the living space.

keeping your family healthy

There are so many reasons why we moms want to keep our family as healthy as possible, not least because our kids are a pain to look after when they get ill and the man-flu our partners complain of is unbearable to live with. That alone is reason enough to go above and beyond the call of duty and make sure that we are doing all we can in the healthy family stakes.

Water Not Food

Overeating a is a big issue at the moment, a pandemic that has certainly taken America by storm. So, the next time your kid says they are hungry, instead of reaching for a snack packed full of E-numbers, given them a glass of water instead. The reason you should do this is thirst and hunger can be really hard to differentiate, meaning your kids could actually be thirsty instead of hungry. Of course, your kids may complain because they don’t like water, in which case you should spruce it up a bit with some sliced fruit and tell them to enjoy.

Always Wash Hands

Pretty much every type of cold, flu or viral bacteria is spread through hand-to-hand contact, which is exactly why you should encourage your kids to get their scrub on. It is just the most effective way to protect your family from catching all those things that are out there. Get into the habit of your kids cleaning their hands every time they come into the house. That, or start having antibacterial hand wash dotted about your home.

Doctor On-Call

Going to the doctor every time your partner gets the man-flu (and claims it is life threatening) or your kids say their tummy hurts is a tiring process. Booking an appointment, getting into the car, sitting in a waiting room full of people with contagious flu’s, and all that sort of stuff is time-consuming. That is why you should join the 21st century and sign up to 365 Doc. You can get a doctor’s opinion from anywhere using your phone and not have to suffer any waiting times or run the risk of catching the actual flu when nothing was wrong in the first place. Oh, the irony.

No Shoes Policy

Wearing shoes around your house is a surefire way to encourage the spread of germs. Think about it. You’ve been wearing your shoes outside, stomping around in pesticides, germs, toxins, allergens and whatever else, and now you’re stomping them into the floor of your home. We read one statistic that said the sole of each shoe contains over 400,000 bacteria. So, yeah, take them off at the door and leave them there. Simple.

Stretch As A Family

Why not add a little stretching into your morning routine. Wake up, come down stairs, pop the kettle on, and then have a little stretch together while you wait. You don’t need to go overboard and start learning a thousand different yoga poses. Just a reaching up into the air and then trying to touch your toes a few times over will be enough to get your circulation going, and that will keep your immune system running high.

How to Get Better Posture

The second post in this series of health collaborations is about posture. Good posture is not only good for your body’s alignment but can also enhance your self confidence. My biggest key to better posture that is also mentioned later in this post is core and abdominal strength. Some of my favorite core exercises here.

Posture is more important than many people think. With correct posture, you are likely to live longer, have far less trouble with aches and pains in old age, and even  – some studies suggest – live a happier life. But poor posture seems to be almost something of an epidemic at the moment. If you are concerned that your posture is not quite as good as it could be, you will be glad to know that there are a number of steps you can take to improve it. Many of these are relatively simple and straightforward, and yet can make a huge difference to how you live your life.

Developing A Mindfulness Of Body

One of the most important changes you can possibly make is to start to be a little more mindful of what your body is actually doing from moment to moment. Many people go through their daily lives not really paying close attention to their bodies. This inattentiveness can lead on to many problems, and bad posture is just one of them. The more aware you are of what your back is actually doing, the better equipped you will be to keep it – literally – on the straight and narrow.

There are certain times in the day when it is particularly beneficial to practise this. When you are sitting, particularly at a desk, try to remain aware of how your back is arched. Similarly, when you are walking you can use that time to simply pay attention to how you hold yourself. This simple act of drawing attention to your body is only the first step, but it is one of the most vital, and even just doing that is likely to make a difference at first.

Giving Yourself The Gift Of Sleep

Sleep is a hugely important health concern as it is, but it is especially relevant when it comes to trying to improve your posture. Many people often completely overlook the importance of their sleeping position and comfortability, but it is vital if you are truly serious about keeping your posture strong and healthy. Fortunately, there is plenty that you can do to improve your quality of sleep.

First, take a look at how comfortable – or not – your bed is. If it is not comfortable, it is more likely that you will shift around as you sleep, and this in itself can often be a cause of poor posture. Similarly, if you are sleeping on a mattress which is either too hard or too soft,  your posture will suffer – and besides, you will be causing harm to your back in the long run anyway. You should aim for a mattress which supports you, but does not envelop you. This plush beds mattress review gives an example of the kind of mattress which offers a good level of support. Remember that your pillows are important too – memory foam is a healthy option here, and you should endeavor to support your neck a little too.

It’s not just the bed itself however. If you are not sleeping as soundly as you could, you might be causing harm to your back, and making your posture in waking life much worse. Therefore, it is also important to carry out any other essential tasks aimed at improving your quality of sleep. This could mean working to get the temperature just right, choosing calming colors for your decor, and limiting the amount of caffeine you have in your diet. It all helps.

Training Your Body

Many people who want to improve their posture will carry out the things mentioned above first and foremost, without too much hassle. But many fewer people will ever look to training their body more generally. However, the better in shape you stay, the more chance you have of retaining a decent posture throughout your life. Training is vital – but what kind of training is best for this specific aim? The answer might surprise you.

Most of all, you need to make sure that you are working to stabilize your core. There are many specific workouts you can do to achieve this. The single leg extension, for example, can be particularly beneficial. In this exercise, you lie on your back with your knees bent, feet flat, and your hands behind your head. Then it is a case of pulling your navel in and up towards your spine. Done right and repeatedly, this can improve your core hugely. That, in turn, means that your core muscles will find it easier to hold your body upright, therefore improving your posture naturally.

With a little concentration and some basic changes, you can improve your posture easily and quickly. Doing so will automatically lead to a better way of life, and this is something that anyone should consider doing.

Muscle Sculpting

This the first of 3 health and wellness posts I’m collaborating with other writers on. I’ve enjoyed yoga for years and continue to find amazing benefits including flexibility and strength. More recently, I’ve been swimming more. Dave and I signed up for a sprint triathlon that’s actually in a couple weeks so we’ve been forced to swim more, ha, ha! While my swimming endurance is something I can definitely work on, I have liked mixing up my exercise routine and the benefit of using different muscles. Here are a few suggestions for muscle sculpting:

yoga

Most of us know that lots of aerobic exercises are good for heart health and weight loss. You might enjoy walking a lot, and perhaps you even go jogging occasionally. Did you know that combining these exercises with some weight work can help you to sculpt your body shape more easily? Of course, standing around with dumbbells doesn’t sound like fun, so here are some of the best ways to enjoy toning and building up your muscles:

Yoga

All you need for this one is a workout mat and enough space to put it down. You can find lots of really good Yoga poses online, or even join a class to get more from it. Yoga builds strength in most of your muscle groups. It particularly works the core muscle and can help to improve your posture. Did you know that Yoga can be used for relaxation as well as energizing? Best of all, it serves as the perfect warm-up to stretch all those muscles out well. Low impact stuff that’s fun and good for toning!

Kettlebells

This is the exercise that’s taking America by storm right now. Kettlebells are relatively cheap to buy and you only really need one. Start with just a couple of kilos, especially if you’re coming back to exercise. If you’re asking what muscles do kettlebell swings work, then you’re not alone. After all, it’s just one weight with one handle. How effective can it be? The trick is to use kettlebell swings to work your shoulders, back, and hips. If you don’t want bulky legs, this is perfect because it tones rather than adding mass.

Dancing

There are so many different kinds of dancing, but all of them demand a strong core and good posture. This immediately lifts your entire frame. As you’re up on your ball joints a lot, your legs, ankles, and glutes will enjoy a lot of toning. Best of all, the music motivates you to keep going. There are lots of dance exercise classes, but a standard ballroom, jazz, street, or ballet class will work wonders. Plus it’s social and lots of fun!

Swimming

Do you remember those pregnancy exercise in the water classes? Some people love them, others hate them. Now you’re back to basics, and it’s time to get in the water and start swimming! The movements you ‘enjoyed’ before are actually pretty good warm-ups. But it is the breaststroke and front crawl that is going to help you tone up your shoulders, arms, and back.

Laying on the sofa?

Yes, laying on the sofa can help you tone and even build up your leg muscles. This can be ideal for anyone with a weakened back. For squishier couch seat cushions, add a pillow or two under your lower back as you lay on the sofa. Now raise your legs in the air, one at a time. From here you can start to explore the range of movement in your hips that are comfortable. Leg pushes, splits and kicks can help push the excess fluid away from ankles and knees. And you’ll get some great toning if you perform these during your favorite soap opera each night!

5 Ways to Counter Negative Self Talk

I came across this article and wanted to share it because I think at one time or another we could all use a pick me up! One of the points is one I’ve talked about as a monthly health tipdon’t compare yourself to others. I firmly believe everyone has something unique to contribute to the world.

5 Steps to Counter Negative Self Talk

By Aurora McCausland

There are plenty of outside forces that affect the way we view ourselves. Some can be good, but all too often, those influences make us feel insufficient, insecure, and alienated. Social media, for example, is an ever-present force, and it often turns negative despite our best efforts. It’s too easy to compare yourself to others and the best parts of their lives, since the best parts of their lives are the only parts they bother to post on social media.

The negative messages can get more and more pointed and heated, whether they’re flaming comments on your Youtube video, or constantly-undermining language from your mother-in-law. However, as bad as these voices can be, the worst thing is when your own internal voices start adopting that criticism. Here are some tips to help you identify and counter negative self-talk.

Stop comparing yourself to others

If you find yourself comparing yourself and your life to other people, then you’ll need to remove the avenues where it makes it easy to compare yourself to them. If you find yourself scrolling through Instagram and feeling bad because everyone else seems to have clean homes, then maybe you should stop following those individuals. It may seem harsh, but your mental health is important, and if you still feel bad, you can explain to your friends why you have to take a break from following them.

Seek support

Sometimes, just removing those influences isn’t enough to keep yourself from feeling negative towards yourself. Because sometimes, it’s a deeper problem than just wishing your kitchen was as clean as someone you follow on social media. Being negative can be the root of mental illness, and letting those negative thoughts fester will only make the problem worse. Talking about the issues can help you feel better, as long as it’s done in a safe space. This could be something that you’ll want to talk to a licensed professional about. Certain therapeutic techniques, like dialectical behavior therapy, for example, help you to target problematic habits and behavior so that you can start having a healthier outlook.

Holistic approaches

There are other things you can do to improve your overall mental health. Some people experience a better wellbeing when they engage in activities such as meditation, yoga, and regular chiropractic visits. These practices are great because not only are they beneficial to your body and your overall physical health, but they carry mental health benefits that will change your life. One of the keys to countering your negative self talk is to eradicate the problem at it’s root. The root of these insecurities is a weak mental state, and by exercising your mind and cultivating a positive environment, you’ll find yourself thinking more positive thoughts and enjoying your life more fully.

Writing therapy

If you’re not comfortable attending therapy, a great alternative is to engage in writing therapy. Writing therapy gives you a creative, and healthy, outlet to express yourself and your thoughts. There are great writing prompts and journaling programs that can help you make the most of your writing therapy practices. Many therapists actually recommend writing therapy as part of your regular therapy practices. Sometimes, the best way to understand your thoughts and the way that you feel is to talk through them. This can be through either talking to someone that your trust, or you can write them out.

Writing them out can sometimes be even more beneficial because some people find that they’re more comfortable writing about their innermost thoughts than they are talking about them. Your journal can’t judge you or make you feel uncomfortable by opening up, and that’s one of the most valuable things about writing therapy practices.

Surround yourself with positivity

You are what you manifest. If you’re constantly telling yourself that you’re messy, sloppy, ugly, or unsuccessful, you will become those things. If you tell yourself that you’re tidy, attractive, successful, and kind, then you’ll be those things. Your thoughts become actions, so make sure that you’re thinking good, positive things. It can be hard to just dispel your negative thoughts and replace them with positive thoughts, sadly it isn’t that simple.

Make sure that you are surrounded by positive people. If there are people in your life that are negative, then maybe consider spending less of your time with them, and seek out friendships and colleagues that are positive and make you feel good about yourself. Fill your home with beautiful things that make you feel peaceful, and listen to music that is uplifting and wholesome. Surrounding yourself with beautiful nature can be another great way to surround yourself with positivity. It’s easier to think wonderful, positive thoughts, when you’re in a beautiful atmosphere that promotes peaceful thoughts and feelings.

You don’t have to live with uncomfortable and negative feelings. There are ways to combat those feelings and start feeling comfortable with yourself and your life again. There are avenues to seek help or find the help yourself, you just have to consciously make an effort to be positive and start loving yourself and your life. 

Health Tip

health tips give a complimentThis month’s health tip is guaranteed to help you feel better and someone else! If you’re feeling down, a great way to feel a little better is to reach out and compliment someone. While you may not see the impact of your compliment, the recipient will remember it. Focusing on others is something that helps me to see outside my own needs and usually gives me a better perspective on any problems I’m having.

*more health tips here

7 Tips for Summer Sun Safety

We’ve been enjoying our first summer in Southern California, and especially the days the kids and I spend at the beach! Newport is the closest beach to us and we usually go about once a week for a few hours. I’m excited to share this guest post about sun safety. My favorite tip is the first one, which may seem obvious, but I’m always sure to slather sunscreen on myself and the kids with a combination of both lotion and spray sunscreen.

By Christine H.

It’s summer! And that means it’s time to get outside and enjoy the wonderful weather. However, as you spend time splashing in the public pool, picnicking at the beach, and hiking through the mountains, take precautions to protect yourself and your family from the sun.

Here are 7 suggestions that will keep you sun-smart this summer:

  1. Wear sunscreen… daily! If you simply slather on some sunscreen when you go to the beach, you’re not doing enough to protect yourself from the sun. Sun has a major effect on your skin. In the short term, it can lead to heat rash and sunburn. But it has more severe effects over time, and it’s cumulative, as this article warns. Sun exposure leads to prematurely aging skin – wrinkles, and sunspots, and loss of elasticity. Even more dangerous, sun exposure can lead to skin cancer. Some melanoma will be minor and simply require removal. Others can spread to the rest of your body and become life-threatening. Wear sunscreen every day, not just when you’re planning a big event outside and you’re worried about sunburn. You should have a daily face cream that protects against UV rays.
  2. Cover up. Sunscreen can’t do everything. Sometimes the best technique for protecting yourself from the sun is the old-fashioned one. Wear a hat to protect your eyes and face from direct light and glare. Wear longer sleeves to limit your sun exposure. Also remember to seek out shade and bring umbrellas with you for outdoor events. It might seem counterproductive to cover up more when you’re hot, but it can actually protect you from heat stroke and exhaustion.
  3. Guard your eyes. Wearing a hat helps protect your eyes from UV rays, but you’re better off wearing sunglasses to keep your eyes healthy. Much like your skin, your eyes can age prematurely with exposure to sun. UV rays can lead to a higher chance of cataracts and AMD. Not all sunglasses are created equal, so take a close look at your purchases. Do they say that they protect from UVA and UVB rays? If not, they might be even more harmful than not wearing glasses at all, since they encourage your eyes to keep the pupils dilated, which lets in more harmful UV light.
  4. Take precautions when you go camping and hiking too. If you’re in the woods or up in the mountains, you might not feel as hot and so you won’t think as much about how much sun you’re being exposed to. However, you’ll probably get more sun through the day than you usually do during just an hour or two at the pool. So bring sunscreen with you, and be realistic about the effects that the sun is having on you. Seek shade when possible, and drink lots of water. Sun exposure can also create fatigue in your body, which you’ve probably noticed if you’ve ever slept really well the night after a day spent sunbathing. This might be caused by dehydration, and your body working overtime to regulate chemicals and temperature.
  5. Think outdoor events through. Often, fairs, music festivals, and things like amusement parks can cause a lot of health problems because people aren’t thinking about how much sun and heat they’re getting. The crowds can make things even worse, especially if you’re at a music festival or other event where people are in close quarters. So, as you walk into an event, look around and see where the medical tent is. Plan your time under shade. This link has some great suggestions for being safe at an outdoor event.
  6. Be aware of signs of overexposure. Sometimes, exposure to sun isn’t just about your skin and your eyes. Sun exposure can lead to fainting, or heat stroke. So recognize the symptoms and take care of yourself if you start exhibiting some of these problems:
    1. Dizziness
    2. Faintness
    3. Blackout
    4. Headache
    5. Trouble focusing
    6. Spots in your vision
  7. Hydrate more than you think you have to. You may not feel dehydrated while you’re out and about and being busy. But if you’re spending time in direct sunlight, you will get dehydrated. Make a conscious effort to drink water before, during, and after your time outside.

 

Sun safety is important, but so is making the most of your summer. It’s a great season to meet new people, try new things, and have some fun! This article has some great suggestions for things to do to get the most out of your time, whether it’s in the sun or not. So don’t let the warnings scare you away from doing what you want to this summer. Just be smart!7 summer sun safety tips

My favorite beach products here

My favorite way to stay hydrated here