Archive for the ‘Activities’ Category
Summer can be a busy time in your life. With your children out of school, vacations, family events and beach days it’s easy to slip out of your regular exercise habits. Read these tips on how to get back into a fitness regimen this summer.
Stop telling yourself you will start tomorrow, pick up the habit now. You can start your exercise program on any day of the week. There is no rule saying you have to start fresh on a Monday. Don’t put off your work-out another day, jump right into it.
You may have been up to working out 5-6 days a week at one point. That’s not where you have to start out. If you’re not working out at all start off with 2 days a week. For those of you that are getting in 1-2 days already try adding another day or two. Make a small commitment to yourself that you will do a little more than you did the week before.
Try Something New
A big reason people fall off of their exercise plan is because they are bored. They would rather be at the beach than their usual spot on the elliptical. Avoid this problem by trying something new. There are so many fitness classes available these days. If you are intimidated by starting with a class try an in-home work-out video.
Enlist A Friend
Sometimes we all need a little push. You may need someone to answer to other than yourself. Make a fitness date with a friend. There will be days when you won’t want to stick to your schedule, having a work-out buddy is just one more way to keep you on track.
Set A Goal
Working towards a specific goal will give your exercise regimen a lot more meaning. Evaluate where you are now and think of all the ways in which you would like to improve on your health and fitness level. Your goals can be anything from increasing flexibility to running a mile to doing 10 push ups. Write your goals down and keep working towards them.
Summer is an enjoyable and exciting time. It can also be a time where you get into the best shape of your life. Don’t wait until the fall to get serious about your health. Start now!
The beach can be a very relaxing place. For those of you that would rather burn calories than your skin, put on some sunscreen and give one of these 10 activities a try.
1. Bocce Ball
The beach is a great place for a Bocce Ball game. When your ball lands it’s less likely to roll because of the soft sand. Just make sure to give yourself plenty of playing room so you won’t disturb anyone working on their tan.
The best way to cool off and get some exercise. You don’t have to perform a perfect crawl stroke to enjoy swimming. As long as you’re moving around in the water you’re getting exercise.
3. Ladder Ball
This game is easy to set up and break down. The Ladders stick perfectly into the sand. Ladder ball is great entertainment for a day at the beach.
When you’re with a large group volleyball is a good choice for a game. Bring your own net and use a traditional volleyball or blow up beach ball for a less competitive game. Many beaches will have a volleyball area or net already set up.
5. Build A Sandcastle
This activity is great for a family beach day. Bring plenty of “building materials” and make it a contest between everyone in your group. Give a special prize to the winner.
This game is similar to horseshoes. Baggo is another activity that is easy to set up and transport to the beach. If you have multiple people that want to play make this activity into a tournament.
Play foot ball on the sand or in the water if you want to cool off. This game can provide endless hours of entertainment for any group size.
8. Go For A Walk
Enjoy the breeze off of the ocean and take a nice walk next to the water on the beach. If you’re with children, incorporate a game. Challenge them to find the most seashells or a certain color rock.
9. Bury a Friend
Dig a hole in the sand for one of your friends to lye down in. Then pile all of that sand back on them from the shoulders down. You can even make them into a mermaid or another type of sea creature.
This activity is also great if you’re with a larger group. Running back and forth on the sand adds a new level of difficulty to this game depending on how soft the sand is.
Give these activities a try for a fit and fun day at the beach!
Do you want to exercise outdoors but you’re not sure where to begin? Work up a sweat in the sun with these 5 outdoor boot camp exercises!
1. Step Ups
Get your heart rate up and strengthen your legs with this exercise. Find a sturdy surface outdoors that you can safely step onto. It can be a park bench, cement step or a side walk curb. For higher surfaces go slow with your step ups. If you’re using a short step like a sidewalk curb your cadence should be very fast.
Use Burpees to add intensity to your push-ups. Here’s how to do them
- Crouch down to the ground
- Jump back to a plank position
- Perform a push up, get as close to the ground as you can
- Jump your feet back to where your hands are
- Immediately Jump up with your hands in the air
For beginners try a regular push up and add a jumping jack to the end of it.
3. The Broad Jump
Make sure you are on a dry non-slippery surface for this exercise. Start with your feet shoulder width apart. Bend your knees and jump as far forward as you can until you land softly on your feet. This exercise is about length, not height. Make sure you’re jumping with both feet at the same time and landing the same way.
4. The Plank
Use this static hold to strengthen your core. This is a good exercise to finish with. When you hold a plank your body should be level. You can hold from your hands like the beginning of a push up or from your forearms. Some common mistakes with this exercise are
- Hips too high or too low. Your hips should be level with the rest of your body
- Bad arm positioning. Wrists should be directly under your shoulders. If you’re holding from your forearms then your elbows should be under your shoulders.
- Holding your breath. You will get through this exercise a lot easier if you breathe. Take deep breaths in through your nose and out through your mouth. Try counting your breaths to distract you from the exercise.
Use these variations of running to add intensity to your work-out. Once you’re warmed up add a short run or all out sprint to your Boot Camp Work-out. That extra push will get your heart rate elevated and start to wear out your legs causing you to work harder to get through the other exercises you’re about to do.
Here’s an example of how to put these 5 exercises together for a great Boot Camp Workout
100x Step Up (50 reps on each leg)
:30 Broad Jump/:30 Plank Hold
20x Burpee*/2:00 Run as fast as possible
1:00 Rest, 5 Rounds
* Beginners replace the burpees with push-ups.
1:00 Plank Hold/:20 Rest
Looking for some fun activities to enjoy this summer in Boston? Here are 4 outdoor experiences to work into your schedule this season!
1. Get On The Water
Enjoy a beautiful day on The Charles River. Charles River Canoe and Kayak offers rentals in five different locations. You can rent a canoe, kayak, paddle boat, rowboat or paddle board from any of their five locations. You can choose to pay by the hour or day.
Jamaica Pond is another great location where you can rent rowboats and sailboats to enjoy a cruise on the water.
2. Roll Out
The In-line Club of Boston offers weekly group skating opportunities. The ICB offers multiple meeting days and times. Go enjoy the city and some new company by rollerblading around Boston. Whether you’re a beginner or advanced skater this club has a spot for you in their schedule.
3. Visit The Islands
Take a 15:00 ferry from Long Warf in Downtown Boston to The Boston Harbor Islands for a scenic day trip. There are multiple islands to visit with transportation available to all of them. Spend the day hiking, walking and exploring the Islands. Every weekend there are free activities like kayaking, and guided tours. This is a great activity for singles or families.
4. Play In The Street
Enjoy Recreation Sundays on Memorial Drive. From 11AM-7PM, a 5 mile stretch of Memorial Drive is closed to traffic. You can bike, skate, run, walk or jog along this road in Cambridge between Western Avenue and Mount Auburn Street. Take in the beautiful views without traffic getting in your way.
Take advantage of the summer months, go outside and have some fun!
Photo Credit: www.supergalshrtm.blogspot.com