❤️ LOVE YOUR HEART, LOVE YOURSELF FROM THE INSIDE OUT
…and Make it a Family Affair
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A Simple Summer Wellness Guide for Families & Friends
Remember: Always check in with your healthcare provider before starting any new wellness routine.
Your Heart Deserves Your Attention—This Summer and Beyond
Your heart works 24/7 to keep you energized, moving, and living life to the fullest. This summer, show it some love by embracing small, intentional habits that boost heart health—and invite your loved ones to join in. Whether you're soaking up the sun on a walk, enjoying fresh seasonal foods, or simply laughing with friends, every heart-healthy action counts.
Let’s explore easy ways to move more, eat well, and check in with your body—together.
🏃♀️ MOVE MORE: Get That Summer Heartbeat Going
Regular movement is one of the best gifts you can give your heart. It doesn’t need to be complicated or time-consuming—just consistent. Aim for 30 minutes of moderate exercise most days, and get creative with how you move:
Family Walks or Hikes: Explore local parks, trails, or your own neighborhood together.
Bodyweight Squats at Home: Challenge each other—kids and adults can join in!
Jumping Jacks Dance Breaks: A fun, fast way to energize everyone mid-day.
Wellness Tip: Try scheduling an “activity hour” with friends or family a few times a week. Think: walk & talk meetups, bike rides, or summer dance parties in the living room.
🥗 EAT WELL: Fuel Your Heart with Fresh Summer Goodness
Summer brings an abundance of fresh fruits and veggies—perfect for heart health. Clean, colorful eating isn’t about restriction. It’s about adding in the good stuff:
Whole grains like brown rice or quinoa
Leafy greens and vibrant vegetables
Lean proteins like grilled fish or legumes
Seasonal fruits like berries, watermelon, and peaches
Simple Summer Swaps:
Swap chips for sliced cucumber with hummus
Choose sparkling water with lemon over sugary sodas
Grill veggies alongside your proteins for flavor-packed fiber
Wellness Challenge: Plan a “heart-healthy picnic” with friends or family—everyone brings a dish that’s fresh, light, and full of color!
🩺 CHECK IN: Understand & Monitor Your Blood Pressure
Heart health isn’t just about movement and meals—it’s also about awareness. High blood pressure often shows no symptoms, so it’s important to check in regularly.
How to Monitor at Home:
Use a reliable digital blood pressure monitor
Check at the same time each day
Keep a journal to spot patterns
Ways to Naturally Support Healthy Blood Pressure:
Limit processed foods and sodium
Stay active and hydrate well in the summer heat
Try deep breathing or guided meditation to reduce stress
Wellness Tip: Make it a family wellness challenge—track water intake, steps, or meditation minutes together.
🌟 WELLNESS IS A FAMILY AFFAIR
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Wellness is better together. When families and friends move, eat, and grow together, everyone wins. This summer, let heart health be more than just a solo goal—make it a shared lifestyle.
Whether you're starting small or restarting your routine, just remember:
Every step, bite, and breath counts.
👋 About Nicol Hodges
Nicol Hodges is a passionate wellness coach, competitive athlete, and creator of The Risers Hub Podcast. With a mission to uplift others through movement, mindset, and meaningful conversations, she empowers individuals and communities to rise higher in their wellness journey. Learn more at therisershub.com.
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