Follow these tips to stay cool, safe and fit this summer.

Having the perfect beach body is motivation enough for many to jump into an exercise regimen summer. However, it can be difficult to work out in July and August oppressive heat.


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Follow these 8 tips to stay cool, safe and fit this summer:

1. Exercise early in the day before the sun is at its strongest is the best option. If you do not want to get up early to beat the heat, exercise at night after the sun begins to set.
2. If you can not avoid the peak hours of sun, go swimming!



3. Sunburn inhibit the body's ability to cool down. So protect yourself and wear sunscreen, even if it is cloudy. Aim for at least an SPF of 30.

4. Use light colors and lightweight fabrics to keep calm.

5. Join a gym. Thus, if it is too hot to run outside, you do not have to skip a workout.

6. Pop in a DVD of exercises such as Exercise InterActive. You can burn as many calories just through resistance training without having to leave the comfort of your own home or worry about the weather conditions outside.

7. Staying hydrated is very important in the summer heat. Drink every 15 minutes or so, even if you do not feel thirsty.

8. If you think you've had enough of the heat, stop. It is not required in the heat, and heat stroke can be fatal.







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Signs of heat exhaustion and heat stroke:

Signs of heat exhaustion include headache, dizziness, weakness, nausea, vomiting, cramps, excessive sweating, palpitations, confusion and even loss of consciousness. If you experience any of these symptoms, you should stop your workout and drink plenty of fluids. If untreated, heat exhaustion can quickly lead to serious consequences.

If symptoms do not improve after 30 minutes, go to a doctor immediately, as it could be a sign of heat stroke. The signs of heatstroke are more severe and include throbbing headache, lack of sweat despite the heat, red, hot and dry skin, muscle weakness or cramps, rapid and shallow breathing, changes in behavior such as confusion disorientation or staggering, convulsions or unconsciousness.

Chances are, if you are careful you should be fine. Always be aware of what your body is trying to tell, and not overdo it.

Give your family the tools to succeed.

We all know that a family manages to stay fit and slim. You know the family that always looks healthy and happy. Have you ever wondered how they stay that way?

The answer is very simple - healthy lifestyles.

With both parents working now commonplace, it is not easy to manage a balanced diet and regular exercise for a family. It seems easier and more convenient to pick up a bite to eat at a fast food restaurant instead of cooking. However, so long as it may seem, maintaining healthy habits as a family can help you save money and stay in shape. Here are some tips that will put you on the path to a happier and healthier life.

Do not skip breakfast. Breakfast is the most important meal of the day. It is essential to start the day. Make it a routine to sit with their children at the breakfast table and teach them the importance of healthy eating. Healthy breakfast foods include whole grains, low-fat protein, fruits and vegetables, and low fat dairy products. Make breakfast a fun time and keep children back a day.
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Exercise at least 30 minutes a day. Chances are that if you have to drive 30 minutes to get to the gym, you will not. Find a time when the whole family can walk or do some other quick activity. Try to keep your workouts short and convenient. Children tend to get bored quickly, so try different routines every day to keep them entertained. Add exercise to your routine and will quickly become a habit.
Be the one to decide what foods to buy. It may be hard to say no to his son, but when it comes to deciding what food to take home from the store, you have the last word. An occasional snack or low sweet sugar is recommended, however, because if you try to restrict completely, their children crave unhealthy foods even more. Also, bring healthy snacks with you when you go to the store. If your child starts asking for an unhealthy snack, offer treatment that takes place.
Dinner together every night. Family meals are a great time to show and talk to their children about the value of healthy eating. If you see healthy food on the table for dinner, he will become accustomed to eating. Family meals are a good opportunity to spend time with their children. Avoid having the TV on or answer the phone during dinner.

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Make sure everyone gets fixed bed an hour, even Mom and Dad. A good night's sleep is essential to maintaining a healthy lifestyle. Sleep six to eight hours at night offers time for the body to recover from the day's activities and prepare for the next day. Establish a regular schedule for your children and yourself.