If you’re headed on a Summer vacation soon, it that doesn’t mean while you’re away you need to take a vacation from your nutrition or exercise routines! Plan, and you’ll be able to stick to your fitness goals.

Right at the beginning, instead of stopping for a fast-food lunch on the way, pack healthy snacks in advance – yogurt, crackers, popcorn, and fresh fruit will all keep for the road trip to your destination.

If you don’t want to hit the gym on vacation, try other activities – swim laps in the pool, take walks or biking tours, and use hotel stairs instead of the elevator. If possible, take someone along with you – you’ll encourage each other.

Make sure you eat breakfast – if your hotel provides one, it’ll help keep hunger at bay and you can avoid overeating later in the day. And limit alcohol – a lot of festive mixed cocktails you may be tempted to indulge in are very high in calories.

Finally – sleep in! A lack of sleep may lead to weight gain, as research shows adults who sleep less than seven hours a night are often at a greater risk.

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The weekend is finally here! Your workweek is over, and you put 40 hours in – but if you worked more than that, it could have a negative effect on your health.

Working too much increases your risk of stroke or heart attack – more than 55 hours a week increases risk by 35%.

Plus, the longer you work, you increase the risk of getting injured on the job. It would make sense to be more likely to be hurt after super long day.

Your mental health also decreases – long hours lead to higher levels of stress and depression. And, since you spend less time at home, your sleep suffers. We get more distracted, anxious, and irritable with less than 6 hours of sleep, and that will make your work suffer too.

Which ultimately means you stop being good at your job itself. Research shows between 30 and 50 hours a week is as much as we can do to be effective. Performance plateaus once we pass 50 hours. And if someone works more than 65 hours, there’s a sharp decrease in performance.

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Good news for early birds! The best way to lose weight is to exercise early in the morning – between 7 and 9am.

After looking at exercise habits, a new study shows those who work out in the morning tend to have slimmer waists, and a lower BMI. Plus, they eat fewer calories overall and have healthier diets.

Maybe working out early encourages healthy habits, or because the day begins with a workout, they’re more focused on health. And those in the study who worked out early spent more time sitting behind a desk than others.

So even if your workday is sedentary, you can still be healthy – just make sure you get moving first thing!

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Now that it’s getting much warmer, do you find yourself sweating a bit more than normal?

If you find that no matter the temperature that you sweat more than you’d like, there are a few steps you can take to curb it:

First – change what you eat – spicy food make us sweat, but so does sugar, caffeine, and alcohol – it all raises body temperature and makes us sweat, especially at night.

Drink more water – it might seem counterintuitive, but it will help to regular your body temperature.

Buy products that help – there are special full body anti-perspirants and wipes you can use.

Breathable clothing is important – you want clothes made of cotton, linen, and silk; not polyester, denim or fleece.

There’s also a chance you of something more serious – a condition called hyperhidrosis – so if these tricks don’t work, ask your doctor for advice.

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If you had trouble getting your day started today, and it had nothing to do with staying up too, there are some easy morning habits you can start doing right away that’ll start your day off right.

First thing in the morning is to write down something you’re grateful for – if you begin being thankful, you’ll be in a better mood.

Instead of reaching for coffee first thing in the morning, go for water – whether you sip it or chug it, you’re hydrating, because we tend to get dehydrated while we sleep.

After you get up, make your bed – it’s easy to skip doing it, but if you spend a minute and make it, studies show that you’ll be more focused and task-oriented the rest of the day.

Now that the days are longer, go get some sun. Even if you open the shades, sunlight in the morning can help combat Seasonal Affective Disorder.

Finally, get exercise – even if it’s just light stretching, five minutes of engaging your body can make a big difference.

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