HYDRATION AND YOU

Summer is here and with it comes hot air and high temperatures. During this season, it is especially important to stay hydrated – here are some easy-to-follow tips to make sure you’re getting enough H2O.

• Follow the 8x8 rule. Drink at least eight 8-oz. glasses of water each day.
• Replace lost water. Activity, health status and environmental conditions can affect the rate at which your body loses water, so make sure to consume more than standards recommend.
• Keep your skin healthy. Drinking enough water is the key to a healthy complexion. Hydrate it from the inside out and see results like firmer, brighter skin.
• Be aware of signs of dehydration. Dry mouth, fatigue, extreme thirst, headache, confusion and feeling dizzy or lightheaded are all signs you may need more water – but don’t wait to for these symptoms to hydrate!
• Think about fluids in general. Water exists in forms other than just pure H2O. Increase hydration by consuming things like fruits and veggies, soups and unsweetened flavored teas.

Water is a life-changer, so drink up!

JUNE EXERCISE OF THE MONTH CIRCUIT TRAINING WITH THE STABILITY BALL

PLANK: BEGINNER/INTERMEDIATE  

HOW TO DO IT:

1. Kneeling in front of stability ball, place elbows on the ball and brace abdominals

2. Flex shoulders, lift up on toes and roll out into a plank

3. Brace abdominals and keep shoulders over elbows while holding plank

4. Hold for 30 or 60 seconds, or until fatigued

*For a more advanced exercise, place shins on top of ball and maintain forearm plank position

KNEELING ROLL OUT: BEGINNER/INTERMEDIATE

HOW TO DO IT:

1. Kneel on the floor behind a stability ball

2. Rest hands on the ball about shoulder width apart

3. Roll the ball forward keeping back aligned; extend the body and reach out with hands and arms
4. Flex the shoulders while extending the hips

5. Roll back to the kneeling start position

*For a more advanced exercise, balance on the toes instead of on the knees

HAMSTRING CURL W/ PIKE: INTERMEDIATE/ADVANCED
HOW TO DO IT:
1. Lie on the back with arms outstretched and palms up
2. Place ankles and heels on the ball with toes pointing straight up
3. Contract abdominal muscles and elevate hips
4. Squeeze glutes to pike your hips from the floor
5. Bending the knees, roll the ball inward to bring your heels close to your buttocks
6. Slowly return to the start position while maintaining level hips

BENEFITS

The biggest benefit of training with a stability ball is its effectiveness in targeting core muscles. Core training can improve posture, making you seem taller and leaner. Training on an unstable surface may also improve balance and joint stability and concentrating on balancing on the ball can have neuromuscular (brain-body) and fine motor benefits.