Vol. 3, No. 7
July 14, 2006

As the last of the fireworks fizzles out and the hot dog eating contests are but a distant memory, it's time to think of other ways to enjoy the outdoors. Whether it's biking, hiking or swimming, getting outside makes exercise seem more like fun. Keep reading to find out how to get the most out of your efforts...

"Happiness is your dentist telling you it won't hurt and then having him catch his hand in the drill." -- Johnny Carson

A Childhood Sport that Gets You in Shape

If you were the last kid chosen for sides in grade school sports, you likely: A. Are still in therapy and B. Are not known for your athletic prowess in adulthood as a result of staying home sick for the remainder of school gym days. But what if that childhood sport now helped you lose some adult fat?

Remember kickball? You don't have to have Barry Bond's skill to return that big, red bouncy ball. It only takes one swift kick and a run around the bases to get your heart pumping, leg muscles working and calories burning. Lest you think kicks are for kids, CNN recently featured the World Adult Kickball Association (WAKA), testimony to the sport's growing popularity among adults.

A typical 50-minute game burns from 400 to 600 calories (for a 220-pound man and 135-pound woman, respectively) and works all the major leg muscles: quadriceps, hamstrings, calves. You know: the muscles you didn't know you had until the next day. Join a league and play a few times a week and – along with a healthy diet – watch the pounds drop off. Check out www.kickball.com for further info on joining or starting a league in your area.   

Summer Smoothies

When you barely have enough energy to flip on the air conditioning – let alone crank up the oven for a midday meal – fire up your blender instead. A handful of seasonal berries, a container of yogurt and a dash of honey or spice and viola! A quick, healthy, ice cold snack so delish that you won't even believe it's actually good for you.

Here are a couple of heat wave-proof recipes to quench your thirst and give you a mid-afternoon boost:

Mixed Fruit Smoothie

Source: Better Homes and Gardens

• 2 bananas, chilled

• 2/3 cup strawberries or mango slices

• 1 12-ounce can grape juice or mango, apricot, strawberry, or other fruit nectar, chilled

• 1 8-ounce carton fat-free yogurt

• 1 tablespoon honey (optional)

• 2 tablespoons ground pistachio nuts (optional)

In a blender combine bananas, strawberries or mango slices, grape juice or fruit nectar, yogurt, and, if desired, honey. Cover and blend until smooth. Pour into six tall, chilled glasses. If desired, sprinkle with ground pistachio nuts. Makes 6 smoothies, 152 calories each

Pick Your Fruit Smoothie

Source: Better Homes and Gardens

• 2 cups strawberry-flavored juice blend or strawberry drink, chilled

• 2 cups fresh or frozen, unsweetened strawberries

• 1 8-ounce carton plain yogurt

• 2 to 4 tablespoons sugar or honey

• 1/2 teaspoon vanilla

• Toasted wheat germ with brown sugar and honey (optional)

1. In a blender container combine strawberry juice blend, strawberries, yogurt, sugar, and vanilla. Cover and blend until nearly smooth (there should be small chunks of strawberry still visible).

2. Divide among 4 glasses. Sprinkle with wheat germ, if desired. Makes 4 servings, at 142 calories each .

Kiwi Smoothie: Substitute a kiwifruit juice blend for the strawberry juice blend and 1 cup peeled cut-up kiwifruit for the strawberries.

Melon Smoothie: Substitute orange or orange-tangerine juice for the strawberry juice blend and 1 cup cubed cantaloupe for the strawberries.

Walk the Line: The Importance of Balance Training

Try this balance test: stand with your feet in a line, one foot directly in front of the other, heel to toe. Now close your eyes. If you could stay in that position for 30 seconds or longer without falling over, congratulate yourself. If not, you need to incorporate a few balance exercises into your fitness regime.

Proprioception, your ability to interpret where you are in space through various complex physical cues, diminishes with age. A staggering 75 percent of balance is lost between age 25 and 75, according to research. Fortunately, it only takes five to ten minutes of balance exercises each workout to reap benefits.

Here are a few simple ways:

• Balance on one leg while doing standing arm exercises like dumbbell curls

• Walk along a low beam

• Stand on an unstable surface like balance cushions or a mini trampoline

• Incorporate stability balls into your workout

A little kickball, a tasty smoothie and a bit of balance training and you'll go into August fitter than ever.

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Thanks! LM