1. Working Out in Warmer Weather: The Do s & Don ts
June 8 June 14
Week 6
Fitness Challenge
Weekly Newsletter
• Don t wait until you feel thirsty to get something to drink: When you start thinking you
could really go for a nice, cold glass of water, your body is probably already 1-2 percent
dehydrated. Do the lemonade test . When you go to the bathroom take a peak at the
color of your urine, it should be a very pale yellow, like lemonade. If it s dark in color you
need more fluids. Aim for 20 ounces of water two-three hours before you exercise, and
an additional 7-10 ounces of water for every 20 minutes you spend working out.
• Don t ignore that sluggish, fatigued feeling: It s summer, it s 80 degrees with a 60%
rate of humidity in the air. You are walking or jogging outside and suddenly you feel like
you re walking knee deep in sand. You may think you re just having an off day, but it
could be heat exhaustion. Do give your body time to adjust to the summer heat, which
takes 10-14 days. When the temperature first starts to climb, take your workout down a
few notches. Trying to push through heat exhaustion can be dangerous.
• Don t swim with a naked face: Just because your head is halfway under water doesn't
mean you don t need sun block on your face. The sun s rays bounce off the water and
reflect back onto your face, making your skin prone to serious UV damage. Do apply
sunscreen that won t leave an oily, white cloud in the water. Look for sunscreen that is
water-resistant and has an SPF of 30 or above. Going for a walk/run? Don t forget to
apply sunscreen before heading out!
Symptoms of Heat Exhaustion:
- Dizziness - Confusion
- Nausea, vomiting - Fainting
- Headache - Muscle cramping
- Dark Urine - Pale skin
- Profusely sweating - Rapid heartbeat

2. Page 2 Fitness Challenge
Healthy, Easy Snacks to Keep at Your Desk
Working 8 or more hours a day can make it difficult to eat healthy unless you plan ahead.
Research has shown that eating every 3-4 hours helps to amp up your metabolism, and
keeps you feeling energized all day. Vending machines are often filled with sugary or salty
snacks that can be hard to pass up. Skip the urge to head to the vending machine by pack-
ing some healthy snacks to keep at your desk, in a drawer, or in your suitcase. Aim for 100-
200 calories per snack so when that 3pm craving hits, you are already prepared! Here are
a few idea for healthy snacks, no refrigeration necessary!
Whole Wheat Crackers with Peanut Butter
The perfect combination of sweet and salty. Try ten multi-
grain wheat crackers (such as wheat thins) with a table-
spoon of peanut butter to spread on top. This snack is just
under 200 calories. The wheat crackers offer fiber, and the
peanut butter has both protein and healthy fats. The combi-
nation of complex carbohydrates and protein will keep your
blood sugar stable, and help you to feel fuller longer.
Nuts
Make a swap and choose nuts over salty potato chips for a
crunchy, healthy alternative. Nuts contain lots of heart-
healthy fats, but they are calorie dense (about 170 calories
per ounce). Measure out an ounce of your favorite nuts,
about 24 almonds, and stick with that amount. Stash some
pre-measured baggies or containers of nuts in your work bag
to grab when hunger hits. Nuts are rich in Vitamin E, cal-
cium, magnesium, and have lots of fiber and protein.
Popcorn
Popcorn is a great option when your craving a salty snack.
There are many healthy bagged popcorn options out on the
market that come in a variety of flavors. Try a brand called
Boom-Chicka-Pop, only 35 calories per cup of popcorn! Fla-
vors include sea salt, white cheddar, lightly sweet, and kettle
corn.

3. Page 3Week 6
The Best Workouts For When You re Too Tired To Workout
When we feel tired it s hard to get motivated to workout. Sitting on the couch surfing
through the channels is about the only thing we feel like doing after a long day of work or
running errands. However, the right kinds of physical activity can help boost your energy
levels and your mood. We will also feel less guilty about sitting on the couch later on! There
are many reasons why our energy levels drop over the course of the day. In this section we
address those reasons and provide you with some workouts to get out of that funk!
1. You ve been sitting ALL day: Sitting for long periods of time can cause us to feel tired
and less energized. The Workout: A short high-intensity interval workout (HIIT). In this
type of exercise you go hard for 20 seconds, then rest for 10 seconds repeated four
times. HIIT workouts only take 5 minutes and can boost energy more than just simply
not working out. Try the HIIT workout below!
2. You re tired and sore from already working out this week: Sometimes our bodies get
tired after multiple days of hard physical activity, and soreness can make us feel fa-
tigued. The Workout: Do something easy that will get your body moving without the
sweating and heavy breathing. Go for a walk, play Frisbee, take a yoga class, or ride
your bike.
3. You didn't get to bed until 3am: You were up all night and didn t fall asleep till 3am,
then surprise! It s 7:00 and your alarm is waking you up again. The Workout: Skip your
workout on these types of days. A 20-minute nap can help you feel more energized and
get through the rest of the day. Getting a full 7-8 hours tonight will give you the energy
you need to workout tomorrow!
5 Minute HIIT Workout
20 seconds on, 10 seconds rest in between
Repeat the series 4 times:
-Jumping Jacks (20 sec)
Rest 10 seconds
-Run in place, high-knees (20 sec)
Rest 10 seconds
-Squats (20 sec)

4. WeeklyRecipe
Maple-Glazed Protein Donut
Ingredients:
• 1/3 cup oat flour
• 1 scoop (25g) of vanilla whey protein
powder
• 1/4 cup baking stevia
• 2 tbsp ground flaxseed
• 1 tbsp coconut flour
• 1/2 tsp baking powder
• 1/4 + 1 tbsp unsweetened almond
milk
• 1/4 cup egg whites
• 1/4 cup unsweetened applesauce
• 1/4 tsp maple extract
Frosting Ingredients:
• 1/4 cup sugar-free maple syrup
• 1 scoop of vanilla whey protein powder
• 1/4 tsp unflavored gelatin (optional for
thickening)
• Sprinkles
Directions:
1. Preheat oven to 350
2. Whisk together dry ingredients
3. Mix in wet ingredients until well
combined
4. Lightly spray donut pan with cook-
ing spray and distribute between 5
wells
5. Bake for 10 minutes, then transfer
out of donut pan to a plate to cool
6. Meanwhile, mix up the frosting and
place in fridge to thicken
7. When ready, glaze your donuts, top
with sprinkles and enjoy!
Nutritional Info:
Recipe yields 5 servings
Serving size: 1 donut
100 Calories
Total fat: 3g
Total carbs: 9g
Sugar: 2g
Protein: 11 g
Fiber: 2g