The Perfect Way to Wrap Up Summer

August 2023 | Wellness Connections

By Linda Wilcox

Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit. 3 John 1:2

The word "SUMMER" in fun, colorful letters with the U as an illustration of a cup of lemonade, and summer activities surrounding the word, including sunglasses, a beach ball, flowers, flipflops, and a ladybug.

August is National Wellness Month, making it the perfect time to focus on caring for you and yours with healthy routines. Incorporating small changes and wholesome habits into your daily routine all month long is the perfect way to wrap up summer and impact your health in positive ways.

This month consider trying…

  • Drinking more water

Hydrating with water is so important for your body, health, and overall well-being especially during lingering hot summer days. To get a little more water in try: flavoring it with fruit, tie it to a daily routine like brushing your teeth, keep track of it with hydration apps or a fancy water bottle, take it to go – everywhere you do.

  • Savoring the flavors of late summer

From backyard bbq to farmer’s market – late summer fruits and vegetables are bursting with flavor and a bonus of nutrients. Enjoy your favorites or maybe try a few new ones. Try adding in fresh fruits and vegetables to more

meals and snacks each day.

  • Moving in a way you enjoy

Physical activity and movement can really boost your mood, give you more energy, and a whole lot more health benefits. Choosing movement you enjoy helps to keep you moving consistently.

  • Spending time in nature

Fresh air does the mind and body good, improving memory, lowering blood pressure, and boosting your mood.

  • Taking a deep breath or two

Without our realizing it, stress and anxiety can impact our breathi ng causing us to take shallow breaths or even

hold it. Practicing deep breathing techniques, and concentrating on your breath, taking deep breaths slowly have a calming effect on our brains and body.

  • Getting enough sleep

Sleep plays a big role in our mental and physical well-being. Getting adequate sleep each night helps keep your appetite and weight in check, anxiety and depression low, your memory sharp, your immune system strong, and so much more.

  • Taking a break from technology

It’s important to disconnect from technology daily to boost our mental and physical health. A digital break can help with anxiety, sleep, mood… Consider “putting your phone to bed” (kind of like a toddler) at the same Time

each night – and turning off other devices and screens ideally an hour before bedtime to allow your brain to wind-down before it’s time to fall asleep.

  • Spending time with others

Social connection with friends, family, shared interest groups, etc. can be an

instant mood booster and play a role in our mental health. Be intentional

about connecting with others daily.

Two people riding a bike for some nice-weather exercise in a park.



As summer wraps up and you squeeze in the last things of summer… It’s okay for your workout routine to change. It’s good to mix things up, try something new, or simply just take a break and let your body rest. Enjoy the last days of summer with exercise that goes along with your routine, not against it. If you’re in a summer slump and looking for some inspiration try this workout that involves your bike and a local park.

Step 1 Get that bike out and ready to roll. .

Step 2 Ride your bike to your favorite park.

Step 3 Try these exercises:



Plank Drops

Tricep Dips on a bench

Bike Carries: Carry bike 20 meters then back.

Step 4 You can do three rounds of each exercise. Start doing 10 reps, then 12 for round 2 and 15 reps on round 3.

Step 5 Ride your bike back home and enjoy the rest of your day.

Linda Wilcox, RDN, LD

Linda is our Registered Dietitian Nutritionist that uses a balanced approach to health and wellness, focusing on nutrition, movement, sleep, and connecting you with other appropriate health resources.

Linda understands and recognizes the courage needed to take the first step in caring for yourself and starting your own health and wellness journey. Learn more about Linda’s services like individual wellness and nutrition consultations, ministry and church wellness consultations, and group presentations here!

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