fitness

Hydration Tips

by Jeff Hoke, Fitness Director

We all know we're supposed to drink water regularly to stay hydrated and we know to drink more when it's hot or when we're exercising. However, we often forget to drink or wait too long to quench our thirst. Here are a few tips to help you stay hydrated.

Tips for Staying Hydrated

DRINK A GLASS OF WATER FIRST THING IN THE MORNING – This gets your metabolism running and gives you an energy boost.

INVEST IN A WATER BOTTLE – A good water bottle can serve as a visual reminder to drink more water throughout the day.

USE ALARMS OR NOTIFICATIONS TO YOUR ADVANTAGE – Set alarms or notifications on your smart device as reminders to drink more water throughout the day.

FOCUS ON YOUR BODY'S SIGNALS –

Be mindful of whether your body is thirsty or hungry. Sometimes we overeat because we mistake thirst for hunger.

DRINK A GLASS OF WATER BEFORE EACH MEAL – It will help you stay hydrated, help your body digest food better and help you feel fuller faster.

SET A DAILY GOAL – A simple daily goal can help you stay motivated and work towards maintaining a healthy habit.

I hope that these tips are helpful to you in staying hydrated this summer!

Pool Safety

by Sarah Tanco, Aquatics Director

Summer is here and the pool is officially open! Our DAC Dolphins are working hard to strengthen their strokes and shave off time during their events. We have had a great first month of the pool being open and my attentive lifeguard staff is looking forward to helping make your summer fun and safe.

Before coming to the pool, please take a moment to go over a few key rules with your children to ensure everyone is safe at the pool.

SLIDES: One rider at a time. Please wait until the bottom area is clear of swimmers.

GOLF WORKOUT: scapular stability

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BENT OVER ROWS –

This exercise activates the larger muscles of the upper back. The rhomboids, traps and posterior deltoids to be more specific.

Bend from the hips, keeping your spine straight. Begin the row, keeping your arms close to your ribs. Squeeze the shoulder blades together and repeat for 10 repetitions. Do not fully extend your arms. Keep the tension in the upper back through-

Berry-Watermelon Smoothie

A great way to stay hydrated this summer is with a tasty hydration smoothie. This smoothie tastes great and is less than 300 calories.

INGREDIENTS

• 1/2 cup Coconut Water

• 2 cups Frozen Berries (Strawberry / Blueberry mix)

• 1 cup Fresh Seedless Watermelon, Diced

Slide feet first only and swim clear of the slide.

POOL DECK : Everyone should walk on the pool deck at all times.

DIVING BOARD: When using the diving board, it is imperative that you jump forward off the end of the board. Jumping sideways is strictly prohibited.

Lastly, please remember that the baby pool is a no lifeguard on duty area and all children should have an adult with them in this area. Helping your child understand these pool rules will help DAC Aquatics have another great summer!

out the movement.

SWING – In the backswing, the tummy will turn for the majority of the backswing until the shoulders turn at the end. When the shoulder turns at the end of the backswing, the right scapula (for a righty) pulls towards the spine. That is a really important aspect of the swing that sets your lag and helps you maintain clubface control through impact. Once the scapula is set at the top, it does not come unset until post impact. At the end of the follow through the left scapula pulls towards the spine and this completes the turn of the shoulders in finish. This is a really important concept that is often overlooked and should be a part of every golfers thought and training.

• 1/2 cup Plain or Vanilla Greek Yogurt

Directions

1. Place the liquid ingredients into the bottom of the blender first, followed by the fresh ingredients. Place the frozen ingredients into the blender last.

2. Blend at a slow speed for thirty seconds. Increase to a high speed and blend for two more minutes.

3. If the smoothie ends up being too thick or chunky, try adding one or two tablespoons of water or coconut water, then blend again.