Staying In Shape Through The Summer Season

Summer time brings on barbeques, warmer weather, weekend trips and a worry free lifestyle. Often times we get caught up in this season and our bodies take the hit. Overeating and lack of exercise become habitual so how do we escape this inevitable? Barbeques are something that we all love, try to fill you plate with a side salad and reduce caloric intake by eating half a hamburger or even going bun-less! Vegetable burgers or grilled portabellas can be lower in fat and calories, open your mind and give one a try! Exercising while traveling can be difficult, trying a yoga class or stream a video before or after getting in the car or on the plane. When you get to your destination try going for a brisk walk, run, or the body weight circuit described below. Enjoying a game of Frisbee, golf (without a cart), walk with a dog or volleyball are great ways to stay active without even realizing you are getting exercise. Make the commitment to your body this summer by eating right and getting out to play!

Vegetable Burger Recipe

  1 (16 ounce) can black beans, drained and rinsed                                                                           

1/2  green bell pepper, cut into 2 inch pieces                                                                     

1/2  onion, cut into wedges                                                   

3 cloves garlic, peeled                                                              

1 egg

1 tablespoon chili powder                                                                           

1 tablespoon cumin                                                                    

1 teaspoon Thai chili sauce or hot sauce                                                                     

1/2 cup bread crumbs

  • If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
  • In a medium bowl, mash black beans with a fork until thick and pasty.
  • In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
  • In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
  • Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
  • If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Body weight circuit

10-Squat Jumps  10-push ups 10-v sits 10- burpees 10- bird dog 10- broad jumps 10 lunges

Want a little extra, try it again or double the reps. Add a little cardio by a light jog or sprint in between each set or exercises.

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