Summer is officially in full swing with our 90+ degree days. Hopefully, you’re enjoying the sunshine and spending a little extra time near the water to stay cool. If you’ve been wanting to improve your swimwear look for your days at the beach, in the pool, or out on the boat, strengthening your core is the perfect place to start.

Why Strengthen Your Core?

When you think core muscles, your stomach (abdomen) likely comes to mind. However, a strong core is so much more. This group of muscles contains your obliques (muscles on each side of your midsection), the transverse abdominis (your deepest ab muscles), your pelvic floor, the muscles surrounding your spine, and even your glutes. Your core is the center of your body, and it supports much of what you do as well (think sitting, standing, walking, lifting, etc.).

Your core is strengthened in most full-body exercises, but it’s a good idea to give it some work of its own as well. While crunches or sit-ups are a well-known abdominal exercise, they aren’t the best movement for your body as they can cause unnecessary stress to your back.

Try the McGill curl-ups shown in this video for a better (and safer) core workout.

Healthy Summer Holiday Meals

With every holiday comes added opportunity for less-than-healthy eating. However, healthy holiday foods can be fun as well. By making healthier choices this Independence Day, you can stay on track with your goals while enjoying yourself at the same time.

Along with healthy foods, be sure to drink enough water throughout the summer season. With the heat we’ve been experiencing, our bodies need more fluids than usual. Water is the best choice you can make when it comes to hydration.

Keep working toward your goals this Fourth of July with plenty of water and these nutrient-packed recipes:

Grilled Bacon Burgers
Enjoy the classic summer grill-out entree with these delicious, healthier burgers.


  • 1 lb. beef
  • 4 slices of uncured bacon
  • ½ medium yellow onion (sliced)
  • 8 oz. mushrooms (cremini or white button, sliced)
  • 1 tbsp, avocado oil
  • ½ tsp. Garlic powder
  • ¼ tsp pepper
  • Salt to taste


  1. Cut bacon into small pieces, and combine it in a bowl with the beef and spices
  2. Divide the mixture into four equal-sized balls and press each one to form a flat patty
  3. Slice onions and mushrooms and sauté them in avocado oil
  4. Grill burger patties for 5-6 minutes on each side (until they are done to your liking)
  5. Serve burgers on fresh lettuce or other leafy greens, and top with onions, mushrooms, tomatoes, and your other favorite burger toppings

Check out the full recipe and instructions for these burgers here.

Red, White, and Blue Fruit Pizza

Try this delicious fruit pizza for a tasty Independence Day treat.

Crust Ingredients: 

  • 1 and ¼ cup almond flour
  • 2 tbsp. coconut flour
  • 1 egg
  • 1 tbsp. unsalted, melted butter
  • 2 tbsp. pure maple syrup
  • ½ tsp. vanilla extract
  • Pinch of salt
  • ½ cup finely chopped pecans

Topping Ingredients: 

  • 1 cup mixed berries
  • ½ cup greek yogurt (plain)
  • 1 tbsp. pure maple syrup
  • ½ tsp. Vanilla extract


  1. Preheat oven to 350 degrees and prepare a tray with parchment paper
  2. Combine crust ingredients and mix well
  3. Place crust mixture onto tray and pat it down, making it resemble a pizza crust
  4. Place another sheet of parchment paper on top of the crust and use a rolling pin to flatten it completely
  5. Bake for 16 minutes or until golden brown, and let cool
  6. Mix together the yogurt, syrup, and vanilla extract for the topping and spread it across the crust
  7. Top with berries of your choosing and enjoy!

To find more fun and nutritious recipes for your Fourth of July celebrations, click here.

Summer Scents from Doterra

Try these fun diffuser blends to bring the smell of summer into your home:

If you need to stock up on doTERRA essentials, shop in person at BeFit SRQ or follow this link to place an online order.

Protect Your Skin From Sun Damage with Beautycounter

Beautycounter’s Countersun Daily Sheer Defense for Face is a clean product that’s perfect for everyday wear throughout the summer. Making this a part of your morning routine will protect your skin from UVA, UVB, and HEV light rays no matter where your day takes you.

This lotion is lightweight and blends in quickly to all skin types (without leaving the typical white residue that natural sunscreens tend to provide). It also contains antioxidants to protect your skin from airborne pollutants, and as always with Beautycounter, it’s made entirely from safe, clean ingredients.

Click here to order yours today.

LightForce Therapy is the Answer

If aches and pains are holding you back from enjoying your summer, LightForce Therapy can help. This therapy is safe, pain-free, and effective in treating inflammatory pain as well as a variety of injuries.

Exciting Upcoming Events

As things continue to open up, we’ll have the chance to get back to some of our favorite community events.

Salvador Dali: Gardens of the Mind

Selby Gardens and the Dali Museum are working together to host their 4th annual event, Salvador Dali: Gardens of the Mind.

This event has been going on for some time, but it will continue through July 26th.

Come out to see Salvador Dali’s botanical imagery next to Selby Gardens’ live plants. It’s an intriguing sight that you won’t want to miss.

UTC’s Summer Drive-In Movie Nights

Stay socially-distanced in your own vehicle and enjoy a few movies up on the big screen at the University Town Center this summer.

Family movies play every Friday and Saturday night, and local restaurants offer take-out to enjoy during the events as well.

Click here to pre-register and reserve your spot.

NBP Fireworks on the Lake

Enjoy the annual tradition of Independence Day fireworks at the Beautiful Nathan Benderson Park this year.

Fireworks will take place from 4 pm to 11 pm on Friday, July 3rd, from Nathan Benderson Park’s Regatta Island.

There’s certainly plenty to look forward to over the course of this next month. Stick to your goals throughout this holiday by eating healthy meals, drinking plenty of water, and strengthening your core muscles. Your summer body will thank you for it!

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