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Summer is here and everyone can take advantage of all the great outdoor activities there are to do. Whatever plans you make to be active, we’ve dedicated this newsletter to keeping you moving, safe and having fun.

Every day our body naturally loses fluid through our urine, skin and lungs and when you exercise or increase your activity level, perspiration further increases this water loss. Therefore, adequate hydration or drinking more fluids is extremely important.

The kid in all of us comes out as soon as we hop on our bike, kick a soccer ball or jump in a pool. Regardless of your age, it’s important to play safe. It’s all about prevention.

Troubleshooting Common Bike-Fit Problems
Symptom	Likely Cause	Solution
You’re always scooting forward on the seat	Stem may be too long so you pull yourself forward as you ride; saddle nose may be tipped down too much	Install a shorter stem; level saddle
You’re always scooting back on the seat	Stem may be too short so you feel cramped and push yourself back; saddle nose may be tipped back; saddle may be too far forward on the rails	Install a longer stem; level the seat and center it on the rails; move your seat back
Lower back hurts	Stem too low or too long; must strain back to reach bars; or seat may be too high, causing rocking when pedaling	Try raising the stem/handlebars; still hurts? try shorter stem; check and adjust seat height
Neck hurts	Stem too low; must crane neck to see	Raise the stem/bars
Hands hurt	Stem too low; too much weight on hands; saddle may be pointed down	Raise the stem/bars; level saddle
Front of knee hurts	Seat too low and/or too far forward, straining knees	Raise seat; may need to move seat further back as well
Back of knee hurts	Seat too high, over-extending leg	Lower seat
Numb bum all the time	Too much weight on the seat; may need to slide back a little on the seat. Try to sit such that you feel the weight on your sit bones rather than the front or center of your crotch	Lower handlebar position; check seat height as it may be too high; May need to try another brand of shorts and or seat; lose weight
Achilles tendon hurts	Pedaling too much on your toes; cleats too far forward on your shoes; feet may not be forward enough over the pedal	Keep the balls of your feet over the pedals when you’re pedaling; move cleats back.

Summer is a great time for healthy eating. A wide variety of fresh fruit and vegetables are available at the grocery stores as well as at markets where you'll find locally grown produce.

Watermelons are a summertime favourite. It’s refreshing, good for you and fun to eat. It seems the simplest way to pick a watermelon is to check that the light-colored patch on the bottom is a creamy color, not white or light green. Watermelons should feel heavy since they’re about 90% water and the rind should be slightly dull. Keep whole melons for 7 to 10 days at room temperature. Once a melon is cut, it can be refrigerated for about one week as long as it’s wrapped in plastic or in an airtight container. Melons do not ripen or become sweeter once they are picked. Before you cut into a watermelon wash it to make sure all the dirt is washed away.

These burritos provide an excellent source of high-quality protein and protein will help keep your energy high while you’re active this summer.

Using a non-stick pan, cook the egg mixture until it begins to set then add cheddar

Continue stirring until the mixture is completely set then divide the eggs between the

This is Body Break’s 18^th year being on Canadian television. A new series of episodes has just been released to encourage all Canadians to “keep fit and have fun”. You can view them by visiting our website at www.bodybreak.com.

Our website now has a blog. Visit it to keep motivated to be active and share information. Our new website design continues to have tips on exercise, nutrition and health along with heart healthy, great tasting recipes. www.bodybreak.com

For the seventh year, we were honourary chairs for the Halton Women’s Place Charity Golf Tournament held at Crosswinds Golf & Country Club in Burlington, Ontario.

1of 4 women suffer from abuse but only 36% of them report it to the police. The Halton Women’s Place runs at 104% capacity and 68% of the occupants are children.

Halton Women’s Place provides safe shelter and many services needed to give women and their children the opportunity to see that they too can have a future without violence. Every dollar spent in the provision of service at Halton Women's Place requires community support. Being able to continue their service demonstrates this community's commitment to not only ensuring that there is safe shelter available in the community but they believe it demonstrates a desire to see violence in their community stopped.

We believe women and their children have the right to live, play and work without having to carry the heavy baggage that abuse and violence begins to their lives.

On the subject of golf, on Victoria Day (May 21st), Hal had a Hole-In-One on the 4th hole at the Mark O’Meara Grandview Golf Club in Huntsville, Ontario while playing with brothers Joe and Pat Tauskela.

What you don’t often hear about is a Hole-In-One on a Par 4. It ended up being a 336 yard drive into the wind, off a rock and into the hole. Unbelievable!