my Four Pillars of healthy weight loss
• Food • Activity • Mindset • Sleep
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• Activity
8 ways to get active this 4th of July
Celebrate by bringing your fitness plan outdoors
By WWI
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This year, why not enjoy the 4th of July by bringing your workout outside and making the most of beaches, lakes, mountains, and even your back yard. Whether you're looking to tone your butt, abs or thighs, WW has a list of the best fitness bets to get you in shape while taking advantage of the great outdoors! |
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WATER
Canoeing/Paddling
This recreational activity offers many benefits. While conditioning the upper body, there is the added bonus of paddling through picturesque rivers, lakes, and streams, which can also help renew the spirit and inspire creativity.
Targets: Biceps, Triceps, Shoulders, Obliques and Back
Additional Benefit: Calming
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Swimming
Summer is a great time to cool off in the water while participating in this healthy activity. Not only does swimming tone many of the major muscle groups, but it is also better for your bones and joints, eliminating the potential dangers of high-impact exercises. To add variety to your routine, try treading water, flutter kicking, water aerobics, or pool running in the water.
Targets: Swimming is an all-body exercise
Additional Benefit: It's a ton of fun!
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MOUNTAINS
Biking
Cycling is an excellent way to explore the backwoods or get around town. So rather than spinning your wheels indoors, find a local path or mountain trail -- and get moving!
Targets: Quads, hamstrings, hip flexors and calves
Additional Benefit: Doubles as a transport vehicle
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Hiking
Outdoor trekking is an excellent way to connect with nature and can revive the spirit.
Targets: Glutes, thighs, hips and calves
Additional Benefit: Improves balance
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CITY
Walking or Running
Walking and/or running around your city is the easiest, most affordable fitness solution because it does not require equipment, lessons or special skills.
Targets: Thighs and Calves
Additional Benefit: Mood enhancer that can stave off minor depression and relieve stress
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Jumping Rope
Skipping is not just for kids. It's one of the best exercise tools available, costs less than $15, is easily transportable, and offers a high-intensity workout.
Targets: Shoulders, Arms, and Calves.
Additional Benefit: Improves Coordination
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Rollerblading
Rollerblading offers more than just an intense cardio workout — it's a great low-impact alternative to running.
Targets: Hips, inner and outer thighs, and buttocks
Additional Benefit: It's a fun and fast way to get around your neighborhood
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Tennis
While chasing a ball around a tennis court is sure to get the heart pumping, tennis is also a competitive sport that can sharpen your mental focus.
Targets: Forearms, Shoulders; Back
Additional Benefit: Helps maintain and develop hand-eye coordination
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This week’s technique is: How to feel in control even when things totally aren’t.
Try this!
Dealing with a change that feels out of your control? Follow these steps to get back in the driver’s seat.
1. List what you can and can’t control or influence.
2. Breathe! Redirect your attention and zero in on what you can control and influence.
Let’s dive a little deeper...
Deciding you want to make a change is one thing, but dealing with a change you didn’t plan for can feel like a lot. When that happens, think about what you actually can and can’t control (or what you may be able to influence).
Things you can’t control or influence: What’s happening around us—in the news, what other people are (or aren’t) doing, or the grocery store being out of your favorite ZeroPoint™ food.
Things you can influence: Overwhelmed by what’s happening in the world? Influence the outcome of what you see by limiting how much news you watch, or donate to a cause.
Things you can control: Focus on what you can do in the present moment. Try something from your bucket list to feel empowered...hello, first-time yoga class!
Paying attention to what you can control will help you feel happier, less stressed, and more empowered...and ultimately get you back in the driver’s seat.
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