The Benefits of Coconut Water

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The Benefits of Coconut Water

Just finished a workout and ready to reach for your water bottle? Consider reaching for coconut water instead! Not only is coconut water the ultimate thirst quencher, but it also delivers a wealth of other health benefits – and it’s delicious!

Here’s why we stock up on coconut water every chance we get:

Hydration

H20 alone doesn’t equal hydration – your body needs natural salts known as electrolytes to stay hydrated and balanced. Coconut water is 95% water, but it’s the other 5% that makes this beverage stand out. Potassium, sodium, and magnesium are the most important electrolytes, and they are abundant in coconut water. If you’re exercising, sweating (hello, heat wave), or simply struggling to pack enough fruits and veggies into your day, coconut water is an excellent way to ensure your body gets those essential electrolytes. And unlike sports drinks, you’re skipping all the added sugars and artificial flavors.

Nutrient Boost

Coconut water contains a lot of nutrients that help our bodies thrive, such as:

  • A range of vitamins (especially the B vitamins),
  • Minerals
  • Trace elements, including: zinc, selenium, iodine, sulfur, and manganese

B vitamins are necessary for your cells to produce energy, so if you feel fatigue coming on, a coconut water might be just what you need!

Potassium

This essential mineral keeps your brain, heart, and nervous system in working order. One serving of coconut water has as much potassium as a banana – about 13% of your daily potassium needs. Drink up!

Light on the Calories

Sure, plain water might be 100% calorie free, but coconut water is a pretty light on the calories too, with just 42 calories per 240 g serving. It’s also low in sugar. Coconut water may taste sweet,  but it’s all natural sugar. Be sure to check the label before you buy though – some brands of Coconut water may use added sugars.

Antioxidants

We’re used to finding antioxidants in vibrantly coloured things – think the deep red hue of pomegranate juice – but did you know they’re also hanging out in your coconut water? And since antioxidants help prevent the damage caused by free radicals, that’s a pretty great thing to have hanging out in your drink!

Healthy Blood Pressure

Proper electrolyte balance  supports a healthy cardiovascular system. Coconut water supplies the important electrolytes that help maintain healthy blood pressure already within the normal range.*

Healthy Weight Loss

Coconut water is an excellent complement to a healthy weight loss program.  You can drink a lot without worrying about added pounds. Plus, it’s more likely to leave you feeling full and satisfied than water. It’s the perfect option for mixing with PGX, too!

Great Taste

Coconut water is delicious on its own, but it’s also a great way to add a little tropical flavour – and a few extra nutrients – to your smoothies by subbing it for water.
Coconut water is sure to leave you feeling refreshed and replenished.  Now that you know it’s key to healthy hydration, how will you be adding it to your fitness routine?

* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to  diagnose, treat, cure or prevent any disease.

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Fall Health and Fitness: Goal Setting

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Fall Health and Fitness: Goal Setting

Short days, crisp air, and busy school yards – it’s hard to believe, but we’re firmly entrenched in Autumn. With the long days of summer behind us, and the short, cold days of winter ahead, it can be easy to let some of our health and fitness goals slip as we gravitate towards feeling warm and cozy.

Here are some ways you can set goals to help keep the lazy feelings of fall at bay:

Fitness

To overcome the fall weather and limited daylight, you need a concrete strategy for meeting your fitness goals.

  • Schedule your workouts in advance – and stick to it
  • Have a back-up plan (or two) so when the rain is too heavy to run in, just grab your indoor jump rope or turn on a cardio workout video
  • Plan one or more of your workouts with a partner to hold yourself accountable

Healthy Eating

The summer produce may be gone, but you can still meet (and exceed) your nutritional goals. Embrace the flavors of fall with fresh apples, squash, pumpkins, and brussels sprouts. Keep your pantry stocked with healthy, protein-source staples, such as lentils, quinoa, nuts, and canned salmon, and keep your cravings under control by starting each day with a *PGX® Satisfast™ Vegan Protein Drink.

Expand Your Horizons

Does fall still give you that back-to-school itch? It’s a great time of year to expand your horizons and upgrade your skills. Whether you want to take a course, read a set of books, or volunteer, define how you’re going to accomplish your goal – and be realistic with how much time you can commit to it.

What goals have you set for this fall? Let us know in the comments section below.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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Foods That are Great for Your Metabolism

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Foods That are Great for Your Metabolism

Your metabolism fuels everything from exercise and digestion, to building and repairing muscle tissue. It’s a chemical process that works non-stop to keep you alive and healthy. Because your metabolism is powered by food, eating a healthy diet is a key aspect of keeping it up to speed. The following foods make great additions to your diet:

High Fibre Foods

Fibre is great for your metabolism on multiple levels. Soluble fibre, such as that found in PGX®* Daily Singles, beans, and many fruits, absorbs water during digestion. This extends the feeling of fullness and slows the absorption of carbohydrates to support healthy blood sugar levels already within the normal range. † Insoluble fibre, such as that found in many vegetables and the intact bran and germ of whole grains, feeds intestinal microflora and supports digestive health.

Yogurt

As with other probiotic-rich foods, the good bacteria from yogurt helps to replenish the microflora of your digestive tract. Maintaining a healthy gut microflora supports the absorption of key nutrients, such as calcium and iron, and supplies energy.

Coconut Oil

The medium-chain triglycerides (MCTs) in coconut oil are a healthy fat that help you feel full and satisfied. They also supply a dense source of energy that your body can metabolize efficiently.

Stimulating Foods

Some foods are more stimulating than others. Hot chilies, cayenne, paprika, and pepper can add a pungent kick to your meals to stimulate digestive juices and heat you up. Green tea is also a satisfying way to load up on polyphenols, as well as a gentle dose of caffeine.

Water

Whether you are an athlete or not, water is vital to your body’s performance and energy. Drink enough water – or other healthy fluids – to keep your thirst down, energy up, and metabolism charged.

† This statement has not been evaluated by the Food and Drug Administration. This product is not intended to  diagnose, treat, cure or prevent any disease.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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The Importance of Exercise for a Healthy Heart

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The Importance of Exercise for a Healthy Heart

September 29th is World Heart Day – a good reminder for all of us not to take the health of our heart for granted. Clear winning strategies for heart health include staying physically active and eating a heart-healthy diet.

Being physically active doesn’t always have to equate to running marathons or even vigorous workouts – exercise comes in all shapes, sizes and levels! The important thing is to get up and moving every day.

Work Exercise Into Your Daily Routine

It might not be top of our minds most days, but the places we live and work are often built for efficiency rather than health. One look at a typical rapid transit  system (Skytrain, El train, or subway) quickly reveals that not only do most people choose to use escalators and elevators, in some cases there aren’t even stairs available for the general public! These strategies certainly help get large numbers of people moving quickly, but they do nothing for building exercise into our daily routines.

Taking the stairs on your way to and from work offers a simple way to offset some of the risk of being sedentary for the bulk of the working day. Or, even better, skip the car or transit and cycle to work instead. Just 150 minutes of moderate exercise a week (which can be split into small chunks of just ten or so minutes) supports healthy heart function. Aim for 75 minutes of vigorous activity if you’re pushed for time!

I confess, I’ve never had a gym membership in my life, and the idea of running on a treadmill bores me to tears. Still, I rack up at least 15 hours of exercise a week simply by walking my dog, running almost all my errands by foot, hiking with friends and eschewing the use of elevators and escalators wherever possible. None of it feels like exercise, and yet it all helps keep my heart healthy, not to mention happy!

Find A Form of Exercise you Enjoy

If it’s been a while since you’ve been active, it’s understandable that you might feel anxious about starting to exercise more. Rest assured, exercise is great for helping you improve your energy levels, mood and overall health and well being. Some caution is certainly warranted, as is common sense, so if it’s been a few months or years avoid jumping straight into training for a marathon or lifting heavy weights.

Find forms of exercise that you enjoy, such as walking, jogging, playing soccer with the kids, skipping rope, swimming or even playing dodgeball – and go out and have fun! That way, it won’t feel like a chore and you’re more likely to stay motivated to achieve your health goals.

Exercise is a great way to:

  • Support your heart
  • Manage blood pressure already within the normal range
  • Maintain a healthy body weight
  • Support mood and self-esteem
  • Keep everyday stress at bay
  • Promote great sleep!

Be sure to talk to your health care practitioner to work out the best way to build more exercise into your day.

Exercise with Friends

If you’re struggling to find fun ways to exercise, try asking friends how they stay active and ask if you can tag along on a hike, bike ride, freshwater swimming excursion, or if you can borrow their dog a couple of times a week to go for a long leisurely walk. Or, check out your local community center and sign up for salsa, Zumba, Pilates or other class where you can learn new skills, get fit and make new friends.

Let us know in the comments what creative ways you’ve found to meet your weekly exercise goals!

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The Pro’s of Fibre

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The Pro’s of Fibre

Fibre doesn’t sound especially appetizing, but it sure is good for you – and your weight loss goals. Dietary fibre has many wonderful health benefits. Sugar, on the other hand, is as tasty as they come. And while you need carbohydrates (glucose is the main fuel for your cells, after all), your diet should definitely favour fibre over sugar. US FDA recommends 25 g of fibre for women and men based on a 2,000 calorie per day diet a day. Here’s why:

Healthy Plumbing

Fibre is best known for keeping you regular and making sure everything is moving smoothly! It does this by adding bulk to your stool and absorbing water (staying hydrated is also key to staying regular).

Healthy Blood Sugar Levels

Fibre helps you maintain healthy glucose levels already within the normal range by slowing the absorption of sugars into your bloodstream. It’s also a clue that too much sugar, too quickly, isn’t good for you! Balanced blood sugar means a more balanced you, with steady energy levels.

Healthy Microbiome

One of the lesser-known things fibre does for you– especially the soluble kind – is feed the good bacteria in your gut. Even microbes need to eat, after all. While we don’t have the enzymes to digest fibre, our friendly gut bacteria do, and they make good use of it! As a very pleasant side effect of this process, bacteria make certain vital nutrients for us. The types of fibre that feed our good bacteria are known as prebiotics.

Healthy Weight Loss

A nice effect of consuming fibre – again, the soluble kind – is that it absorbs water and expands in the digestive tract. This helps you feel fuller longer, and can help reduce food cravings. Fibre supplements such as PGX are a great way to ensure you’re getting the fibre you need as part of a healthy weight loss program.

How to Increase Your Fibre Intake

Don’t worry – increasing your fibre intake doesn’t mean bran muffins, bran flakes, or even bran anything. Adding fresh fruits, vegetables, and whole grains to your plate will help you get the fibre you need.

Try these delicious ways to up your fibre intake:

Black Beans: Take taco night to the next level with the addition of these fibre and protein-packed legumes! Black beans offer 15 g of fibre per cup.

Avocado: The rich creaminess of an avocado belies the whopping 6.7 g of fibre that is found in just one half of this fruit. Plus, they’re packed with plenty of protein and healthy unsaturated fats.

Raspberries: 1 cup of nature’s candy offers up 8 g of fibre. Not a tough sell, right?

Almonds: Nuts might not seem like a natural source of fibre, but a quarter cup of almonds has 4 g of the good stuff.

Chia Seeds: Chia seeds are packed with protein, healthy fats, and – you guessed it – fibre! With 6 g in just 1 tbsp, chia seeds contain both soluble and insoluble fibre. Soak them in your favorite nut milk for a delicious snack.

Apples: Each of these lunchbox classics has about 4 g of fibre. Add apples to smoothies, oatmeal, or eat them raw – just be sure to include the skin!

Oats: Speaking of oatmeal, a cup of the stuff offers about 4 g of fibre. Top with some of the other items on this list – raspberries and almonds come to mind – for a tasty breakfast.

Potatoes: We often think of potatoes as a refined carbohydrate with not a lot of nutritional value, but would you guess that a medium potato has just about 4.5 g of fibre?

Onions: Surprised? A medium sized onion offers about 2 g of fibre. The soluble fibre in onions is called inulin, and its an especially beneficial prebiotic that will have your microbiome singing a happy tune.

PGX: PGX is a unique blend of super fibre complex made up of highly viscous polysaccharides. When taken with meals, PGX expands in the stomach to create a feeling of fullness by absorbing water and filling the stomach while slowing digestion. This keeps blood sugar from rising too high after meals, thereby curbing the body’s hunger cravings throughout the day.

Enjoy your new high fibre diet – and the health benefits that come with it! Check out our recipe page for yummy ways to add PGX and other fibre to your meals!

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Tips for Beginning Runners

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Tips for Beginning Runners

You’re a runner – you just don’t know it yet!

Soon you’ll be enjoying the endorphins, leaner muscles mass, stronger lungs, and the physical power that result from regular runs. Follow these tips to get started:

Start Small

Building endurance takes time. No matter what your ultimate goal is, begin by running a few kilometers per session and gradually increase your distance every second week.

Run / Walk

Add walk breaks into your run to help save energy and minimize muscle fatigue. As your fitness improves, schedule your walk breaks less frequently. For example:

Week 1: run 1 minute / walk 1 minute (repeat 15X)
Week 5: run 5 minutes / walk 1 minute (repeat 5X)
Week 10: run 10 minutes / walk 1 minute (repeat 3X)

Shoes

An excellent pair of shoes can make all the difference in how you enjoy your run and avoid injury. Staff at your local running store can help you find the right fit and support for your feet.

Prioritize Nutrition

Running burns a lot of calories, but that’s no excuse for overindulging or loading up on refined carbs. Your diet fuels your run and recovery, so eat wholesome, nutrient dense foods to stay strong and energized.

Set Goals

Goals provide focus and a way to measure your progress. Set long and short term goals that are realistic. If your long-term end goal is to run this year’s 5 Km Terry Fox Run, make it your short term goal to complete three to four 30 minute runs per week.

Run With a Group

When your motivation dips, a running group can help keep you going.  Not only will you be accountable for showing up, but you’ll have other runners to chat with to help distract you from your efforts and offer encouragement and support.

Believe in Yourself

Running takes physical and mental strength. Believe that you will reach your goals and you will.

Are you running the Terry Fox Run this September 20th? If so, let us know how you do.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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The Benefits of Biking

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The Benefits of Biking

I’d like to preface this post with the admission that I do not consider myself a hardcore cyclist by any means. Although I rarely get out and about on my bike these days, I have cycled from Montreal to Vancouver, BC. As such, I know that one of the major benefits of biking is getting to see a country in a way that simply isn’t possible when driving.

Biking for Your Mind

Cycling is a great way to learn to go slow and appreciate the little things, especially in a big country like Canada or the US. Days spent cycling across the prairies lend themselves to mindful reflection. The big skies foster big thoughts, helping to push away the daily grind of answering emails, taking calls, making to-do lists and feeling overwhelmed by the minutiae of life.

Cycle-touring also offers a crash course in prioritizing, valuing, and jettisoning material possessions. When your thighs are burning as you ascend a mountain on your bike, it’s a good time to really consider whether it was necessary to hold onto that sweater, book, or metal paperweight in the shape of a cat. Being able to pack light, leave unnecessary baggage behind and make do with what you find on the road is good practice for life in general.

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Biking for Your Body

In addition to the psychological benefits, cycling is fantastic all-round exercise. You can go at your own pace, meaning that it is easy to gradually increase your fitness level by choosing a short route that avoids steep hills initially, and working up to conquering the mountains (if you so wish). It is also low impact, so it’s ideal for runners who want to maintain their cardiovascular fitness without constantly jolting their joints.

The health benefits of biking include:

  • Improving overall muscle tone and strength
  • Increasing stamina (helping with other fitness and leisure activities)
  • Enhancing cardiovascular fitness and heart health
  • Supporting mental health by decreasing stress
  • Aiding weight management (burns about 300 calories an hour)
  • Enhancing joint flexibility and coordination

Biking for Your Environment

Not only does cycling help to keep cars off the road, thereby reducing air pollution, it also leads to healthier, happier employees. Many companies actually offer incentives, both financial and otherwise, for people who regularly cycle to work. Some companies will even give employees a rebate for a new bike as part of their commitment to health and the environment. So, be sure to ask your colleagues about any such initiatives, or help your company set up a program so that everyone can experience the benefits of cycling!

Biking for Your Enjoyment!

Cycling is an enjoyable way to incorporate exercise into your daily routine; you’re more likely to exercise when it’s fun! Getting the whole family to cycle to school and work together is also a wonderful way to keep kids active and healthy. Just be sure everyone is wearing a helmet and reflective gear

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Healthy Fats and Weight Loss

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Healthy Fats and Weight Loss

Once upon a time, if you wanted to lose weight, you would cut out fatty foods. For decades, we indulged in low-fat yogurt, low-fat cookies, low-fat everything, thinking we’d solved our weight problems. The only trouble? We didn’t lose weight.

The Skinny on Healthy Fats

On the surface, avoiding fat makes sense – what else would make you fat, besides fat? But now that we’ve dug a little deeper into nutrition science, we see the error of our ways. It’s not fat itself that causes us to gain weight; it’s an excess of the wrong kinds of fat (and sugar – but that’s another article). Healthy fats, including monounsaturated fats (or MUFAs), and omega fatty acids, are a vital part of maintaining optimal health and weight. You should aim to get 25-30% of your daily calories from fats – but be sure to opt for the good-for-you fats as much as possible!

6 Healthy Fat-Filled Foods to Support Weight Loss

The following 6 foods contain wholesome fats that can promote a healthy metabolism and, as part of a weight loss program, help you reach your desired weight:

1. Avocados

Ladies who lunch once avoided this rich, creamy fruit in salads, thinking the extra calories would mean extra pounds on the scale. However, the MUFAs found in avocado are a key component in the Mediterranean diet, known for its positive impact on cardiovascular health. Plus, avocados are full of protein, fiber, and an abundance of vitamins, minerals, and antioxidants! Also, they go great with pretty much any meal!

2. Olive Oil

Another source of MUFAs, olive oil is heart healthy and delicious. Most of the fats you eat should be unsaturated, and MUFAs are widely available. Research suggests that MUFAs can even help fight belly fat.

Rather than buying packaged salad dressings, create your own creamy dressings with olive oil, avocado, lemon juice, and a touch of salt.

3. Salmon

This cold water fish is widely cited as the best dietary source of omega-3 fatty acids, likely because it’s more appetizing to the average eater than herring, mackerel, and sardines, also sources of omega-3s. Omega-3s are polyunsaturated fatty acids (PUFAs) that promote cardiovascular health and cognitive function. They’re vital to optimal health, and unfortunately, the typical western diet is sadly lacking in them – so make salmon a main course a few times a week!

4. Nuts

Another group of foods vilified by the fat-free movement, nuts are nutritional powerhouses that yes, contain fat, but healthy fat – MUFAs and PUFAs alike. Try walnuts for your fix of omega-6 fatty acids, another type of PUFA that helps promote the body’s natural healthy inflammatory processes. If you’re worried about consuming too many omega-6 fatty acids, make sure you’re complementing with omega-3s from salmon or a supplement. Omega-6s are indeed healthy – when they come from whole food rather than processed sources.

5. Butter

Surprised to see a saturated fat on this list? Saturated fat isn’t all bad – the key is moderation. You’ll be much better off with grass-fed organic butter than hydrogenated margarine, which offers plenty of trans fats, the worst fats out there when it comes to your health. As well, butter is much more stable than vegetable oils when heated, so it’s ideal for anything sautéed or roasted.

6. Seeds

Flax, chia, and hemp seeds provide Vegetarians with a source of omega-3s, which is rare. Just be sure to prep them properly – flaxseeds need to be ground to access the omegas, and chia seeds need to be soaked for a few minutes.

Now that you’ve got the skinny on fat, how will you be switching up your diet to make sure you get more of the fats you need – MUFAs and PUFAs – and less of the ones you don’t?

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A Healthy Vacation: Tips for Staying on Track

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A Healthy Vacation: Tips for Staying on Track

It’s tempting to just disappear while you’re on vacation, and leave your healthy lifestyle back at home with your worries. The great thing is, it’s possible – and relatively easy! – to have an amazing vacation while keeping your overall health on track. Here’s how:

Plan an Active Vacation

Walk, run, or cycle around your destination! You’ll burn calories, be more likely to meet people, and get up close and personal with local sights, smells, and sounds.

If you’re going to be spending time at the beach, schedule activities such as snorkeling, kayaking, and surfing to keep your fitness in check while having oodles of fun.

Eat Consciously

Eating out and trying local cuisine is all part of being on vacation. Here are some tips to keep your diet on track while enjoying your meals:

  • Snack on fresh fruits and vegetables from local markets
  • Order salads and other menu items with dressing and sauce on the side
  • Stop eating when you’re full – no matter how large the serving is
  • Share desserts and other high calorie items
  • Add PGX®* Daily Singles to your meals to reduce cravings and maintain  healthy blood sugar levels already within the normal range.

Drink Carefully

Go ahead and celebrate your vacation with a cocktail or juice.  The key is to not get carried away. Drinking too much alcohol or sugary beverages can sneak unwanted calories into your diet. Instead, keep yourself hydrated with good-for-you liquids such as lemon water, unsweetened tea, sparkling mineral water, and low-fat milk.

Treat Yourself

The whole point of vacation is to have an enjoyable experience, and part of that is not feeling like you’re missing out. So go ahead  – treat yourself! –  just remember that moderation is key to not over-indulging.

How do you stay on track while on vacation? Let us know in the comments section below.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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A 5 step Routine for a Great Beach Workout

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A 5 Step Routine for a Great Beach Workout

If the warm summer days mean you’re spending more time at the beach than at the gym, don’t worry, exercise and fun at the beach are not mutually exclusive! Lazing around in the sand with a cool beer is certainly tempting, but how about squeezing in a quick workout before you enjoy that R&R.

First things first, whenever you’re exercising in the sun remember these rules: use adequate sun protection, stay hydrated, stick to beach rules and stay in sight of lifeguards. The latter is especially important if you’re working out at the beach as you can quickly become tired in the water when you’ve already been pushing your body.

Without further ado, here is a 5 step routine for a great beach workout:

1. Sand Lunges

Aim to cover a 40-yard stretch of sand by doing basic lunges but with the added difficulty of balancing on and pushing against the sand.

Start by standing with your hands on your hips, feet shoulder-width apart, then take a normal stride and bend your forward leg at a 90-degree angle. This should cause your back leg to also end up at a 90-degree angle. Make sure to keep your core muscles (canister) engaged and your hips in line with your shoulders as you then step forward with your back leg. Repeat for 40-yards then turn and repeat until back to base.

2. Water Jog

After working up a sweat by doing sand lunges, wade into the water until you’re waist-deep. Jog parallel to the shore for 40 yards, the jog back out of the water and sprint back to base.

3. Shoulder Push-Ups

Now that your legs are burning from all that water jogging, give them a brief break while you work your upper body.

To do a shoulder push-up simply bend down as if you’re picking something up from the sand and spread your hands hip-width apart with your feet together so you form a tripod. Do a push-up and try to touch your nose to the sand. Do two sets of 5 reps to start and try to build to three sets of 10 reps over the summer.

4. Dune Treadmill

Sand running offers a great workout, without the expensive gym membership fee! Running on sand is also easier on the joints, but is harder work, so it burns more calories and is a great way to tone the lower body. Moist, firm sand is best –  and don’t forget to wear good running shoes! Find a decent sized sand dune and run up and down it for 5 minutes, alternating between a sprint and a jog every other ascent to help improve your anaerobic fitness.

5. Swim!

OK, so this one is pretty obvious, but you’ll be thankful for it after all that jogging and running up the sand dunes. Pick a couple of shoreline markers that are about 40 yards apart and head into the water until you’re at a good swimming depth. Swim back and forth between your markers, doing a breaststroke, butterfly or backstroke – whatever works for you!  Just 5-10 minutes of swimming is excellent cardio that works all your major muscle groups while keeping you cool.

If you find it hard to motivate yourself to work out alone, it should be pretty easy to convince a friend to head to the beach (just make sure to tell them you’ll be exercising!).

Bonus Idea: Beach Volleyball

Consider signing up for beach volleyball. This a fantastic way to stay active in summer while making new friends and getting your fill of vitamin D. Head down to your nearest beach on the weekend and see if there’s a tournament or game going on and ask someone how you can get involved. Or, check online for local groups that have a regular indoor volleyball practice and see if they’re inclined to turn the beach into their gym for the summer!

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