Autumn Schultz
Autumn Schultz
Nutrition and lifestyle coach at Impact, helping you focus on one holistic habit at a time for a healthier lifestyle.

Muscatine Living

If there’s one thing I love more than anything, it is spending time with my family outdoors! There are endless amounts of summer activities that you can do with your family that are fun and healthy for you. Great healthy summer activities include going for a bike ride–it’s a great way to be active and to get some fresh air. Teach a vital skill to your little ones and grow a vegetable garden together. Have a BBQ and have the whole family help you with food prep – don’t forget to add veggies! Drive out to a spot outside of the city at night and enjoy seeing the stars. The possibilities are endless!

We know it’s difficult to always think healthy during the summer. Here are six tips you can use:

  1. Move more, sit less! Aim to be active at least three to five times a week. Physical activity has immediate benefits for your health, like better sleep and reduced anxiety.
  2. Keep cool in extreme heat – stay hydrated with at least 60 oz. of water.
  3. While you’re at it, rethink your drink! Opt for cocktails with no sugar added.
  4. Be sure to follow the plate method, ½ plate of veggies, ¼ plate of lean protein, ¼ plate of starchy carbs and a small portion of healthy fats. Use fresh, local, and seasonal fruits and veggies.
  5. Don’t forget about your sleep! Set your room up for ideal sleeping conditions and turn off screens one hour before bed.
  6. Most importantly, find an accountability partner that will help you stay on track during the summer.

You don’t have to abandon your health and wellness goals just because you are on vacation or traveling. Traveling can be difficult, and it’s tough to figure out simple ways to stay on track while still enjoying yourself. Use it as an opportunity to take control of what you can.

Here are some of our favorite tips and tricks to help you tackle your next trip. Pack what you can! Here are a few ideas: overnight oats, turkey jerky, protein bars, and if able, pack a cooler stocked with whole foods. Don’t forget about your water! Many times we mistake thirst for hunger, so don’t forget to drink water instead of sugary drinks. Focus on veggies and a lean source of protein for meals. Even when traveling, try to get some movement in. Set a daily movement goal of at least 30 minutes. Each time you stop for gas or at a rest area, set aside three to five minutes for movement. Visit the hotel gym if they have one or find a local gym to join one of their classes!

Maximize your success by working with a nutrition coach to help map out your goals and keep you accountable! I would love to help – all you have to do is contact me today!

Know Your Impact, Athletes!
Coach Autumn

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