When the summer sun blazes and the temperatures soar, finding the motivation to stay active can be challenging. 

Outdoor workouts can quickly become uncomfortable and even risky in extreme heat. However, that doesn't mean you have to sacrifice your fitness routine. Indoor cardio workouts offer a refreshing alternative, allowing you to stay cool and fit all summer long.

‍

‍

‍

Cardio, or Cardiovascular exercise, is essential for maintaining a healthy heart, boosting metabolism, and enhancing overall well-being. Engaging in regular cardio workouts can help reduce the risk of chronic diseases, improve lung capacity, and elevate mood through the release of endorphins. 

Whether you're aiming to lose weight, increase endurance, or simply stay active, indoor cardio provides an effective and enjoyable way to achieve your fitness goals without battling the heat.

And the benefits of indoor cardio extend beyond just staying cool in the summertime heat. Exercising in a climate-controlled environment ensures you can maintain a consistent workout routine, regardless of the weather outside. 

It also reduces the risk of heat-related illnesses, such as heat exhaustion and heatstroke, which can occur when exercising in high temperatures. Plus, indoor workouts can be easily adapted to fit into your schedule, offering flexibility and convenience.

Pietra Fitness offers several cardio classes in the Pietra Fitness Online Studio that will keep your heart pumping and your body moving (and that can be done from the comfort of your home!) 

Whether you're a seasoned fitness enthusiast or just starting your fitness journey, there's an indoor cardio workout that's perfect for you.

‍

For His Glory: Gentle Cardio #1

‍

Looking for a great cardio workout that’s perfect for beginners? This class is designed to get your heart rate up with low-impact options, making it accessible for all fitness levels. 

Using traditional kickboxing punches and kicks, you’ll enjoy a fun and engaging workout that requires no equipment. Get ready to kickstart your fitness journey in a supportive and dynamic environment!

‍

For His Glory: Beginner/Gentle Cardio #2

‍

Ready to elevate your heart rate and build some strength? Join us for another Beginner Cardio class! This workout features 30 seconds of intense exercises followed by 30 seconds of walking or jogging.

You’ll tackle wall mountain climbers, ski/skater jumps, jump rope, squat crunches, and a 30-second speedbag drill. And for a fun twist, there's a surprise 10-second challenge at the end! Get ready for a dynamic and energizing session that will leave you feeling accomplished.

‍

Cardio #1: Heart Pumpin'

‍

If you're a fan of HIIT workouts, this fast-paced Pietra Fitness class is for you. From the start, you'll boost your heart rate with mountain climbers, quick transitions, squats with lat pulldowns, and bicycles—and that's just the warm-up. Keep your heart pumping and engage every muscle with standing side crunches, skaters, more mountain climbers, squats, bicycles, and other compound exercises.

After the intense workout, cool down with feel-good stretches designed to relieve soreness in your hips, hamstrings, and back. Finish with a few restful breaths in rock pose. By the end of this 24-minute class, you'll feel energized, accomplished, and ready to take on the day.

‍

10 min. Cardio - Intermediate

‍

Get ready to get your heart pumping and muscles moving with this short body conditioning class! Perfect as a standalone workout or as an add-on to your existing routine, this cardio class uses a variety of creative exercises to give you a fantastic workout. Improve your cardio, strength, and endurance in just a short amount of time—and feel free to hit replay for an extra challenge!

‍

Cardio Kickboxing #1

‍

Get ready to unleash your inner fighter with Cardio Kickboxing #1! Join Jhoe for this electrifying class that delivers an intense cardio workout like no other. She will guide you through a series of 8 fast-paced combos, repeated 8 times (plus a bonus round) with 30-second breaks in between. The first round is low-impact, perfect for warming up, but Jhoe ramps up the intensity for the remaining rounds.

Tailor the workout to your fitness level by completing as many or as few rounds as you need. Just remember to bring a water bottle and a towel—you'll need them! Get ready to punch up your fitness and have a blast doing it!

‍

Pietra Fitness Online Studio

‍

Many of our classes in the Pietra Fitness Online Studio are designed to elevate your heart rate by engaging key muscle groups. Through targeted exercises, you’ll work on strengthening your muscles while simultaneously boosting your cardiovascular fitness. 

By integrating a variety of movements, these classes not only improve your cardio, but also enhance your overall strength and endurance, making your workouts more effective and balanced.

‍

‍

Sign up for your 14-day free trial today!

‍

Introduction

Kate was a slim brunette with a pinched face and a big heart. She was also a Catholic mom with five kids she homeschooled. When she learned some startling information about processed food, she “religiously” forced her family onto a whole-food diet.

Her kids rebelled: arguments, talking back, refusing to eat, sneaking food, skipping family meals to eat at friends’ houses, etc.

Kate reacted with more rules, more oversight, more yelling, more punishments, and plenty of guilt-tripping. Even though her diet had improved, she now lived in continual stress.

Besides the difficulties with the kids, Kate’s stress began to creep into her relationship with God and her husband and even to impact her own health dramatically. But no matter how much she thought about these things, she kept insisting, “I can’t change.”

‍

Move Your World

‍

“Give me a lever long enough and a fulcrum on which to place it, and I shall move THE WORLD.”—Archimedes

Kate’s friend Jess asked her, “Where will you be 10 years from now if you keep this up?” (“This” being all the stress she was putting on herself, not the new diet.)

Kate answered, “Dead.”

“Ok, so then perhaps it’s time to change, no?” asked Jess.

“I still can’t change…” And Kate wept.

Change is hard. Change is painful. Change is a boulder. Kate’s boulder wasn’t going anywhere because she didn’t have a lever long enough. She knew she “should” change, but “should” didn’t make a bit of difference.

She was ready to die rather than change. The weight of the world was on her shoulders, and she couldn’t move it. Where could she find a lever?

Hesed

One of the two most common words for loving mercy in the Old Testament is hesed. Hesed is the love that’s willing to sacrifice oneself for the good of another, the love Jesus calls the greatest.

When Queen Esther put her life on the line, appearing before King Xerxes to stop Haman’s plot to kill the Jews, she embodied hesed.

When Maximilian Kolbe offered to take a father’s place in the starvation bunker at Auschwitz, he was hesed incarnate.

Kate was ready to give her life for the health of her family. She had this hesed inside her. Now, could it be directed in a better way?

‍

“Love conquers all”—Virgil

Kate loved her kids, her husband, and God. If she was ready to give her life for them, what wouldn’t she be willing to give?

To help Kate make a life-saving shift, Jess asked her, “When you’re dead, and your kids are carrying your coffin at your funeral, will they hate you, or will they just forget you?”

“I know,” Kate sobbed, “but I still can’t change.”

What?! Now, Jess was getting desperate. Maybe this was it. Maybe her friend would die, and there was nothing she could do about it.

Maybe Kate’s kids would hate her… or forget her. And there was nothing she could do about it.

Or maybe… maybe there was a way. Maybe there’s always a way.

Jess decided to ask one more question, “So do you think your kids’ new mom will send them to public school?”

“WHAT?! No way! That’s it. I’m changing! Right now!”

It was like someone put a rocket in Kate’s keister.

She found persuasive, compassionate ways to talk to her kids about her decision. She found recipes they enjoyed. She found times to let her kids enjoy their favorite processed foods. Most of all, she found ways to love her kids and enjoy life again. Her 10-year outlook is much brighter than a coffin.

‍

Takeaway

What’s the lesson here? We’ve all got leverage inside us. If there’s a change you’ve been “trying” to make and haven’t made, it’s probably because you haven’t found enough leverage yet.

Leverage is someone or something you love more than the pain it takes to change.

It doesn’t even have to be human. It could be God… or your dog. The point is that you would go to hell and back for this person (or animal).

You would give anything, do anything, sacrifice anything.

Maybe you think, “I don’t have anyone like that in my life.” And maybe you don’t… yet. But if you could imagine someone like that, what change would you make for them? Go, and make it.

‍

Try It For Yourself

1. What change have you wanted to make but haven’t been able to, maybe for years?

2. Who (or what) do you love most in the world?

3. What would be the impact on them (or your relationship with them) if you DON’T make this change? (Hint: Don’t just think about now; think about 10 years from now. Or eternity.)

4. What would be the impact on them (or your relationship with them) if you do?

5. Bonus Question: Who can you not say “no” to? Ask them to ask you to make the change.

‍

If you find worksheets helpful, print out the Love Lever Worksheet.

‍

The Catholic Church offers a rich feast of beautiful traditions and devotions to help you grow closer to Jesus. 

One such tradition that has had a profound impact on those who participate in it is the act of Total Consecration to the Blessed Mother.

‍

‍

‍

“To Jesus Through Mary.”

These words of St. Louis de Montfort in his seminal work "True Devotion to Mary" perfectly explains the long-standing Catholic Tradition of Consecrating oneself to Mary. 

By making a Marian Consecration, you entrust yourself–your body, soul, possessions, works, your entire life–to the Blessed Mother because she will always bring us closer to her son Jesus. 

At its core, Marian Consecration is rooted in the belief that Mary, as the Mother of God and the Church, plays a unique role in the divine plan of salvation. By consecrating ourselves to her, we recognize her as our spiritual mother and intercessor, trusting in her powerful intercession and motherly care.

The practice of Marian Consecration began, in some sense, with Christ on Good Friday when He entrusted the Beloved Disciple to Mary at the foot of the Cross. In doing so, Christ likewise entrusted all of humanity to his Mother:

‍When Jesus saw his mother and the disciple there whom he loved, he said to his mother, “Woman, behold, your son.” Then he said to the disciple, “Behold, your mother.” And from that hour the disciple took her into his home. (John 19: 25-27)

Just as it was once Mary’s role to give birth to Christ, to feed and nurture him, and to help him grow into a man, Mary now works to bring about an encounter with Christ in the heart of every Christian, nourishes her spiritual children with grace, and helps them grow to full stature in Christ. 

St. Louis Marie De Montfort said: "Mary’s guidance is the surest, easiest, and fastest way to heaven.  She is the New Ark, daughter of God the Father, Mother of God the Son, Spouse of God the Holy Spirit, our best intercessor."

The traditional structure of Marian consecrations comes from St. Louis de Monfort and includes thirty-three days of preparation, culminating in a formal Act of Consecration to Mary on the final day.

‍

Practical Steps for Marian Consecration

‍

If you feel called to consecrate yourself to Mary, here’s how you can do it:

1. Preparation: Follow a structured preparation process. St. Louis de Montfort’s "True Devotion to Mary" and Fr. Michael Gaitley’s "33 Days to Morning Glory" are excellent resources.
   
   
2. Daily Commitment: Engage in daily readings, prayers, and reflections during the preparation period. Making a Marian Consecration requires an immense amount of discipline so before you begin, consider if this is the right time for you to make this commitment.
   
   
3. Consecration Day: Choose a special feast day for your consecration, such upcoming August feasts of the Assumption (August 15) or Queenship of Mary (August 22).

‍

Marian Consecration is a powerful and enriching tradition that draws us closer to Jesus through Mary. By entrusting ourselves to her maternal care, we open our hearts to the graces God wishes to bestow upon us. 

‍

‍

In the age of screens and LEDs, our world is saturated with blue light. Without even being aware of its constant presence, blue light is affecting our bodies–both in positive and negative ways.

‍

‍

‍

‍

Blue light is part of the visible light spectrum or the band of the electromagnetic spectrum that can be seen by the human eye. Blue light has the shortest wavelength, which means it produces higher amounts of energy.

About one-third of all visible light is considered blue light, most of which comes from the sunlight. Blue light, particularly from this natural source, does have some benefits. It boosts alertness and mood, aids memory and brain function, and regulates your circadian rhythm. 

However, prolonged exposure to artificial sources of blue light like fluorescent light, LED TVs, laptops, smartphones, and tablets, can have negative effects. Spending too much time looking at various devices or holding a device too close to your eye can harm your eyes, sleep, and overall health. 

‍

Harmful Effects of Blue Light 

‍

On average, Americans spend 4 hours and 37 minutes looking at their phone every day; not to mention all of the time they spend on their laptops or watching TV…sometimes at the same time!¹ So it’s no wonder why nearly 70% of Americans report having symptoms of digital eye strain such as eye discomfort and fatigue, dry eye, blurry vision, and headaches

Our eyes are not able to effectively block blue light, which means that nearly all visible blue light passes through your eyes and to the brain. Over time, the constant exposure to blue light can damage retinal cells and cause vision problems such as age-related macular degeneration,  cataracts, and eye cancer.

As their eyes can absorb more blue light than adults, children are even more at risk of these dangers.²

But blue light can hurt more than your eyes.

At nighttime your body naturally produces a hormone called melatonin, which helps manage your sleep-wake cycle or your circadian rhythm. Darkness stimulates your body’s secretion of melatonin allowing you to get a good night’s sleep.

However, exposure to blue light before bedtime also can disrupt the release of melatonin, making it harder to fall and stay asleep.

Interruption of the circadian system plays a role in the development of sleep disorders as well as type 2 diabetes, cardiovascular disease, obesity, cognitive dysfunctions, and cancer.

‍

What You Can Do About it?

‍

Thankfully, there’s a few ways you can help minimize the risks associated with Blue Light.

‍

• Get outside during the day. Exposing yourself to natural sources of blue light will not only boost your mood and energy during the day but will also help your ability to sleep at night.
  
  
• Take a screen break at night. Power down your devices 2-3 hours before bed to help your body’s natural production of melatonin.
  
  
• If you can’t totally avoid screens in the evening, use blue light-blocking glasses or blue-light filters for your smartphone, tablet, and computer screen, particularly at night. Many smartphones, tablets, and computers now have a “night shift” feature, which automatically shifts the screen colors to a warmer hue later in the day.
  
  
• Use dim red lights for night lights. Being on the opposite end of the visible light spectrum, red light is less likely to shift circadian rhythm and suppress melatonin.
  
  
• Reduce your screen time. Follow the 20-20-20 rule to reduce digital eye strain. Take a 20-second break to view something 20 feet away every 20 minutes.
  
  

‍

Introduction

Building good habits can be hard. If you don’t have something to get you to push through the hard, you never will. Not because you can’t. Because you won’t. As a child of God, you have nearly infinite potential. But if you don’t find the reasons for unlocking that potential, you never will. Hope is about finding the reasons that move us beyond our present difficulties, beyond “achieving our goals.” Hope is about becoming who we were meant to be, AND it’s about making the world (or at least our little corner of it) the way it was meant to be. Hope is about fulfilling our destiny. That destiny has six components, sometimes called...

‍

The Six Human Needs

If you’re familiar with Maslow’s Hierarchy, this isn’t that. The six human needs explain why we do what we do. Everything. They are built into us by God. And they come in pairs that each of us experience as a sort of tension.

1. Certainty/Comfort: This is our need to avoid pain and have at least some pleasure. It’s our survival instinct. It’s what would make you stop reading this if the ground started shaking underneath you, and your brain said, “Earthquake!” However, if all we had in life was certainty, we’d be bored because God gave us a second human need for…

2. Uncertainty/Variety: We all need stimulation. We all need novelty. We all need mystery and adventure. Not just in stories we read, in our own lives. If you’ve been following God for anything length of time, you’ve experienced Him calling you out of your comfort zone to do something you “never” would have done otherwise. And after freaking out a bit, you liked it.

3. Significance: We all need to feel unique, special different. We all need to feel wanted or needed. We need to feel like our lives matter. That’s not something wrong with us. That’s straight from God who made us to share in His glory. However, some people feel so unique, special, and different that they end up taking their own lives because they no longer feel…

4. Love/Connection: We all need to feel a sense of belonging, a sense of “being one with.” You can call it the “nuptial meaning,” but it’s not just that. It’s intimacy. It’s family and friends. It’s sharing life’s ups and downs. Some people settle for connection because love’s too scary, but we all need it.

5. Growth: Humans, like all living things, are meant to grow. If you’re not growing, you’re dying. We’re all meant to learn, to expand, to become more. Children grow, and the Master has said, “If you don’t become like little children…” But it’s not enough just to grow, we’re also made for…

6. Contribution (to the greater good): Corny as it sounds, the secret to living is giving. “Offer your bodies as a living sacrifice, holy and pleasing to God. This is your spiritual worship.” (Rom 12:2) Life is not about what we have or accomplish. It’s about what we contribute. That’s not just the “Golden Rule,” it’s built into our nature by God Himself.

Your Driving Force

But people are so different. If everyone has the same six needs, why are our choices so diametrically opposed. That’s a great question, and the first part of the answer is this: Not everyone values their six needs in the same way. Some of us are certainty freaks. We’ve never jumped out of an airplane, and we don’t want to. Others of us, uncertainty freaks, have and would do it again… happily. Some of us want to be different from everybody else, even if it means sabotaging relationships. (Ah sweet significance.) Others of us want to fit in, even at the cost of our integrity. (Ugh, co-dependent connection.) Your top one or two needs are your driving force. If you look at your life through the lens of the six human needs, you will start to notice patterns. What did you say “yes” or “no” to? Why did you do what you said you would? Or not? Once you figure out what drives you’ll, you’ll begin to understand…

Your Vehicles

Vehicles are what move us from where we are to where we want to be: from fear to certainty, from boredom to uncertainty, from nobody to significance, from lonely to loved, from stagnant to growing, from meaninglessness to contribution. Why would someone want to make a billion dollars? Significance probably, right? Why would someone else want to give a billion dollars to charity? Sounds like contribution to me. The beauty of vehicles is that they can take us any place we want to go, and some vehicles can help us meet multiple needs at the same time. Let me give you an example: I used to know a priest who gave spiritual direction on a regular basis. This gave him a sense of certainty about his vocation. AND it gave him a sense of variety because he never knew what people would bring to him. AND it gave him a sense of significance because he felt like he was making a unique impact on the lives of others. AND it made him feel love because he was “one with” his directees through compassion and empathy. AND it filled his need for growth because he would learn different distinctions as the Spirit moved him. AND it gave him a sense of contribution as he helped people take the next step on their journey. He met all six of his needs with one vehicle. Lastly, let’s talk about…

The 3 Ultimate Vehicles

God desires to give us hope, hope about ourselves and the world around us. What forms does this hope take?

1. The first is our identity, our God-given name. “A name expresses a person’s essence and identity, and the meaning of this person’s life”—CCC 203. Our name gives us certainty about who we are. At the same time, a name reveals our near-limitless potential (aka uncertainty) as creatures made in the image and likeness of God. A name is a promise, God’s promise that He will never leave you and daily lead you. Of course our parents gave us a name. And most of us chose a name at confirmation. But if you haven’t already, perhaps now is a good time to ask God, “What is Your name for me?”

2. Vision: “Without a vision, people perish” (Prov 29:18). God has promised us a “new heavens and a new earth,” and that begins right now. If you handed God your life and everything in it, what would He do with it? Dream big. Not that you have to achieve it all. But you could start to pray for it (contribution) and take little steps (grow) towards making your dream and His a reality.

3. Your personal mission: God put us all here for a purpose. And that purpose is in some way unique to us and our circumstances. I can’t fulfill your mission. You can’t fulfill mine. We are alteri incommunicabilis, that is irreplaceable. You have your role in the Body of Christ that no one else has or can have. You are unique (aka significance). And you are one with the whole Christ (aka love/connection). You can do something to have a positive impact in others’ lives, and only you can do it.

Conclusion

When it comes to habits, reasons come first, answers come second. We can spend a lot of time on HOW to build good habits, but if you don’t have a big enough WHY none of these strategies will ever matter. What’s your why? What’s your hope? Have you let God make it big enough to move you through the tough times?

Things to try

1. Take some time with the six human needs and look at your story. Which one or two needs have you valued most in the past? Which one or two do you value most today? How is this helping you? How might it be holding you back?

2. Take a look at your vehicles, the things you already do on a regular basis. How do they meet your six human needs? Are there any of them you’d like to get rid of? Since they are meeting some of your needs, how could you replace them with a vehicle that meets those needs at a higher level, or perhaps meets some needs that your current “bad habit” can’t?

3. Is there new habit you’d like to start but haven’t yet? How does it fail to meet your six human needs, particularly your driving force (your top 1-2 needs)? How could you tweak it so that it does meet your needs at a higher level?

4. Who are you in God’s eyes? If you don’t know, ask Him.

5. Imagine what could happen if you handed your whole life over to God. Write down some things that would be different for yourself. And for others. Begin to pray for these intentions and see where God moves you.

6. Consider your place in the Body of Christ. What can you do for those God has placed in your life that no one else can? Maybe it doesn’t seem like much to you. Maybe it means everything to them.

‍

‍

The heat is on!

With the high temps and the humidity of the summer months, staying active can feel like an even bigger challenge. Who wants to move when you could lounge poolside (or hide comfortably in your air conditioned room)?

Exercising is crucial to your physical and mental health and it would not do, to let your body take a 2+ month vacation just because of a little heat.

‍

‍

Here are six ways you can move more during the summer months:

‍

Early Morning or Evening Workouts

The coolest parts of the day are ideal for outdoor activities. Taking advantage of the early morning or late evening hours can help you avoid the intense midday heat. 

Start your day with a brisk walk, jog, or bike ride. The morning air is often cooler and more refreshing, providing a pleasant environment for physical activity. 

Alternatively, use the cooler evenings for a calming walk, pilates session, or strength training. Evening workouts can be a great way to unwind after a busy day, allowing you to enjoy the benefits of exercise without the discomfort of peak temperatures.

‍

Build more natural movement into your day

Incorporating more natural movement into your daily routine can help you stay active without a structured workout. 

Gardening is a fantastic way to enjoy the outdoors and get some exercise. Spend time in your garden planting, weeding, and watering; these activities not only keep you moving but also allow you to appreciate the beauty of nature. 

Taking the stairs or parking a little further from your destination is another simple way to add movement to your day. Opt for active commuting whenever possible—if you live close to work or shops, consider walking or biking instead of driving. These small changes can accumulate, significantly boosting your daily physical activity.

‍

Water-Based Activities

Water activities are perfect for staying cool while staying active. 

Swimming, whether at a local pool, lake, or beach, offers a full-body workout that is gentle on the joints. Swimming laps, treading water, or simply playing in the water can help you stay fit while keeping the heat at bay. 

Water aerobics classes are also an excellent option, combining the benefits of a group workout with the refreshing feel of being in the water. Stand-up paddleboarding or kayaking can be both fun and challenging, providing a unique way to engage your core and improve your balance while exploring the water.

‍

Slow Down

When temperatures rise, it's important to adjust the intensity of your workouts to prevent overheating. 

Choose to take a leisurely walk instead of a fast-paced one. Slowing down doesn't mean you're not benefiting from your exercise; even a gentle walk can improve cardiovascular health, reduce stress, and enhance mood. Walking in shaded areas, such as tree-lined streets or parks, can make your experience more comfortable. Additionally, carrying a water bottle and taking breaks to rest and hydrate can help you manage the heat effectively.

‍

Workout inside

When it’s too hot to be outside, bring your workouts indoors. Many effective exercises can be done in the comfort of your home or at an air-conditioned gym. 

The Pietra Fitness Online Studio also provides guided sessions like Pilates, strength training, or high-intensity interval training (HIIT). New here? Try a 14-day free trial!

Joining a local gym or community center can also offer a variety of fitness classes and equipment to keep your routine interesting. Interactive fitness games or apps can make indoor workouts fun and engaging, ensuring you stay active despite the heat.

Indoor facilities like malls often have walking clubs or allow individuals to walk the perimeter before stores open. Utilizing air-conditioned gyms or recreation centers can provide a comfortable space for your regular workouts. Engaging in activities like indoor swimming, badminton, or basketball can also be a great way to stay active without braving the outdoor heat.

‍

Stay Hydrated and Dress Appropriately

Also remember, proper hydration is crucial, especially during the hotter months. Dehydration can quickly lead to fatigue and decrease your ability to stay active.

Carry a water bottle and sip regularly throughout the day. Eating hydrating snacks like fruits and vegetables with high water content, such as watermelon, cucumbers, and oranges, can also help keep you hydrated. 

Additionally, wearing lightweight, loose-fitting clothing made from moisture-wicking materials can help you stay cool and comfortable. Protect your skin from the sun by wearing hats, sunglasses, and using sunscreen.

‍

By implementing these strategies, you can stay active and healthy throughout the summer months. Remember, the key is to adapt your routine to the weather and find enjoyable activities that keep you moving, even in the heat. 

‍

Stay cool, stay hydrated, and keep moving!

‍

‍

Children today are spending more time inside than ever before. The average American child spends on average 5-8 hours a day looking at a screen, while only getting 4-7 minutes of unstructured outdoor play. 

However, studies agree that kids who play outside are smarter, happier, and less anxious than kids who spend more time indoors.

Author Richard Louv best known for his book Last Child in the Woods writes: “Time in nature is not leisure time; it's an essential investment in our children's health.” Playing outside is as important as eating nutritious food or getting a full night’s sleep for human health. 

So, how can you, as a parent, encourage your children to get outdoors? Go with them!

‍

‍

‍

Here are some helpful tips and fun ideas to get your family outside this summer and begin cultivating a habit that will last a lifetime. (Psst…don’t forget to check out our summer safety tips before you go).

‍

Take a walk 

Walking is one of the simplest and most effective ways to get outside and stay active. Explore your neighborhood, visit local parks, or find scenic walking trails. Use this time to talk about your day, share stories, and enjoy each other's company. You can also turn it into a fun adventure by playing games like "I Spy" or counting how many different types of birds or flowers you can spot.

‍

Eat meals outside

Eating is an essential part of your day anyway, why not stack this habit with the habit of getting outdoors? Set up a picnic blanket in the shade and enjoy meals or snacks at a nearby park or on your lawn. 

You can even prepare the meals outside too if you want to avoid turning on your oven; cook on the grill or let the kids warm up hot dogs over a bonfire.

Looking for some healthy snacks to help you beat the heat? Check out these Healthy Summer Snack recipes or Nutritious Summer Smoothie ideas.

‍

Gardening

Gardening is not only therapeutic but also teaches children about the importance of nurturing God's creation. It's a wonderful way to spend time together, get moving, and cultivate a sense of wonder right in your own backyard. 

Start small with a few pots of herbs or flowers, or take on a bigger project like a vegetable garden. Let your kids help with planting, watering, and harvesting. It’s a hands-on way to teach them about responsibility and the lifecycle of plants.

‍

Go for a Swim

Heading to the beach or a local lake can be a fantastic way to cool off and enjoy the summer sun. Swimming, building sandcastles, and playing beach games are great ways to stay active and have fun.

Make sure to always keep a close eye on children when they’re near water and follow all safety guidelines. Bring plenty of sunscreen, water, and healthy snacks to make the most of your day out.

‍

Family Hikes and Nature Walks

Exploring nature trails and hiking paths is an excellent way to enjoy the beauty of God’s creation while getting some exercise. Choose trails that are suitable for your children's ages and fitness levels.

Before you head out, make a list of nearby parks or nature reserves and choose a new one to explore each week. Bring along a guidebook on local flora and fauna to make it educational and engaging. Pack a picnic, bring plenty of water, and don’t forget to take lots of breaks to enjoy the scenery.

‍

‍Camping

Camping is an immersive way to experience the outdoors and bond as a family. It offers a break from screens and daily routines, allowing everyone to reconnect with nature and each other.

Plan a camping trip to a nearby campground or even set up a tent in your backyard. Teach your kids essential outdoor skills like setting up a tent, building a fire, and cooking over a campfire. Share stories, sing songs, and enjoy the simplicity of life away from modern distractions.

‍

‍

‍

‍

‍

‍

Whether you have acres of land or just a few pots on a balcony, cultivating a garden is the perfect summer hobby. 

Not only is it a peaceful and satisfying experience to grow your own food or flowers, but it can be a powerful catalyst for wellness as well.

‍

‍

Gardening provides a holistic approach to well-being, combining physical activity, mental health benefits, and nutritional rewards.

‍

Increased Exercise

‍

Gardening allows you to incorporate more natural movement into your day and mimics a full body workout. Functional movements such as the movements done when weeding, digging, lifting, or raking, helps you tend to the needs, not just of your garden, but also your body.

By taking your joints through their whole range of motion, you can strengthen and stabilize your muscles, improve mobility and flexibility, alleviate pain, and help prevent injuries.

‍

Improved Mental Health

‍

Gardening helps to improve your mental and emotional health for a variety of reasons. For one, it is a form of exercise and exercising does help to lighten mood and lower anxiety. It also encourages deeper breathing and time outdoors both of which help to reduce stress in the body and mind. 

Gardens also require a certain level of routine to care and maintain throughout the growing season. Humans crave routine, as it gives structure to our day. The garden care routine which includes regular watering and weeding creates a soothing rhythm in the midst of an otherwise busy life. 

One study in particular found that gardening, far more so than even reading, helped to significantly lower the stress hormone cortisol. ¹

Additionally, studies have found that gardening helps to improve cognitive function, including memory, attention, and problem-solving skills.²

‍

Improved Diet

‍

Beyond the mental and physical benefits, gardening offers the reward of healthy and delicious homegrown produce, adding a rich variety of tastes and essential nutrients to your diet. 

When you cultivate your own fruits, vegetables, and herbs, you gain access to the freshest ingredients possible, often superior in flavor and nutritional value compared to store-bought counterparts. Homegrown produce is typically richer in vitamins, minerals, and antioxidants because it is harvested at peak ripeness, ensuring maximum nutrient density. 

Also as they are grown in your garden, you can also guarantee your produce does not contain pesticides or preservatives. 

Tending a garden can transform your physical health, mental well-being, and dietary habits this summer. So, grab your trowel and head outside!

‍

‍