Healthy Food Chart

With this being a holiday weekend here in the U.S. and marking the last unofficial weekend of summer I know that many people will be spending it at the beach.

In my last post I spoke about how you can and should get in as many quick workouts as many days as possible this long weekend since you may be eating or drinking more than usual. Also, if you can be more active during the day you'll burn more calories and help to fight off weight gain that way as well.

Plus, when you're at the beach try getting up out of your seat and being active for 30-60 minutes in any of these 3 ways:

1. Fun Runs: These are light jogs down the beach with friends or by yourself to just be active and enjoy the environment.

2. Beach Sprints: You can either race your friends or just pick a point on the beach to sprint to. Make it a "Best of 7," or just aim for 5-10 total sprints with rest periods in between.

3. Swimming: This one is pretty self explanatory, but try to keep moving as much as possible.

In addition to the big 3, I would try to go for walks, build sand castles with the kids, play Frisbee, and just move around and have fun this weekend!

Stephen Cabral, CSCS, CPT, NS is the owner of Stephen Cabral Studio weight loss & personal training in Boston, MA, and also offers online fitness coaching.