<br /><font size = 4>
<b> Departure:</b> Antarctica <br />
<b> Arrival:</b> Africa <br />
<b> Goal:</b> 150 Minutes of Exercise <br />
<br />
Welcome to Africa! Africa straddles the equator so pack your sunscreen and your water bottle – it’s going to be HOT HOT HOT.   The desert is a great place to be creative with movement.  Think outside the box for different ways to incorporate exercise this week.  When increasing your activity, proper hydration is a must!  Remember, you are in the desert and need to drink plenty of water!  Personally challenge yourself to drink one to two extra glasses of water each day this week.  Enjoy your visit!
<br />
<br />
<b>Weekly Tips:</b><br />
<br />
1. Be yourself.  Find an activity that you enjoy and do it.  Do you love to dance?  Play music and dance around the house while completing tasks or household chores. <br />
<br />
2. Stand up for five minutes and do a set of 10 leg lifts to the front, side and back on each leg. Try to work your way up to 20 lifts.  <br />
<br />
3. Eating fruits and vegetables contribute to overall water intake.  Vegetables like broccoli, cauliflower, and cabbage all contain water and fiber.  Water-dense fruits include watermelon, strawberries and pineapple.<br />
<br />     
4. Drink a glass of water before each meal.  If you do not like water, try flavoring your water with fruit.  Add a slice of lemon or lime to give your water a citrus kick. <br />
<br />
5. Contract your abs for 30 seconds, then rest. Repeat 5-10 times. <br />
<br />
<br />
<b> Next Stop:</b> Asia <br />
<br /> 
