Supercharge Your Summer: Fitness, Hydration, and Reading Inspiration

☝️ Editor’s Note: Every Friday we zap your inbox with 5 things to be mindful of as you head into the weekend. Consider it your weekly dose of inspiration for behavior change! #MindtheZap⚡️

1. FINAL WEEKEND: 30% OFF Pavlok for Your Best Summer Yet!

This is likely the last weekend to snag an incredible 30% discount on ALL Pavlok devices and accessories! Don’t miss out on this opportunity to transform your habits with Pavlok aversion therapy wearables for a worthwhile summer.

Pavlok 3

Our best-selling device uses customizable zaps, vibrations, and alarms to help you break bad habits like smoking, nail-biting, or overeating. It’s also perfect for building positive habits like waking up early, exercising, or meditating. With Pavlok 3, changing your life is just a zap away.

Shock Clock 3

Struggling to wake up on time? The Shock Clock 3 is your ultimate solution. It’s not just an alarm clock; it’s a wake-up trainer. Using vibrations, beeps, and electric stimuli, it ensures you wake up and stay up, helping you start your day on the right foot every time.

Look and Feel Great This Summer with Pavlok

Make the most of the summer by achieving your fitness goals, staying active, and enjoying the outdoors. Pavlok helps you stay on track with your habits, boosting your mood and enhancing your overall well-being. Whether it’s maintaining a consistent workout routine or staying hydrated, Pavlok is your perfect summer companion.

2. Hydration Health Hacks

A recent study published in The Journal of Nutrition highlights the impact of even mild dehydration on cognitive function and mood. Participants who did not consume enough water experienced decreased alertness, increased fatigue, and difficulty concentrating. Hydration is crucial because our bodies rely on water to perform virtually every function, from regulating temperature to flushing out toxins and delivering nutrients to cells.

Practical Tips for Staying Hydrated

  1. Set a Daily Goal: Aim for at least eight 8-ounce glasses of water a day, though individual needs may vary based on activity level and climate.
  2. Infuse Your Water: Add slices of fruits, vegetables, or herbs like mint to make drinking water more enjoyable.
  3. Carry a Reusable Water Bottle: Having water readily available makes it easier to drink throughout the day.
  4. Use Technology: Apps and devices like Pavlok can help you track your water intake and remind you to drink regularly.

Hydration and Fitness

For those who are physically active, staying hydrated is even more critical. Proper hydration enhances muscle function and reduces the risk of cramps and fatigue. It also helps maintain energy levels and improves recovery post-exercise.

By making hydration a priority, you can improve your cognitive function, mood, and physical health. Remember, the simplest habits often yield the most significant benefits. Stay hydrated and enjoy the countless benefits that come with it!

Check out the full article by Kara Gootee-Robinson at the National Institute of Fitness and Sport.

3. The Ultimate Guide to Swimming Workouts for a Shredded Summer Body

Summer is here, and there’s no better way to stay cool and fit than with a full-body water workout. Whether you’re swimming laps with friends or treading water at the beach, swimming offers an effective way to build strength and endurance while keeping the risk of injury low.

Why Swimming Workouts?

Swimming is a fantastic way to tone muscles, build lung power, and improve cardiovascular health. The resistance provided by the water makes each movement a challenge, engaging your entire body from your arms to your core. Plus, it’s a low-impact exercise that’s easy on your joints, making it perfect for all fitness levels.

Featured Workouts

Freestyle Swimming

Great for overall conditioning and endurance. Focuses on alternating arm strokes and flutter kicks.
Helps build upper body and core strength.


Ideal for improving posture and back muscle strength. Involves alternating arm strokes and a continuous flutter kick. Enhances lung capacity and cardiovascular fitness.


Excellent for toning chest, shoulders, and leg muscles. Combines a frog-like kick with a sweeping arm motion. Perfect for a steady, rhythmic workout.

Butterfly Stroke

Intense workout targeting shoulders, arms, and core.
Requires simultaneous arm movement and a powerful dolphin kick.
Best for advanced swimmers looking to increase power and endurance.

Interval Training

Combines various strokes in timed intervals for a high-intensity workout. Includes short bursts of speed followed by rest or slower-paced swimming. Boosts overall stamina and burns calories efficiently.

For more detailed guidance and tips, check out the full article by SJ McShane at Muscle & Fitness.

4. Healthy Summer Eating Habits: 63 Delicious Meal Plans and Preps

Summer is the perfect time to revamp your eating habits and enjoy fresh, nutritious meals. With an abundance of seasonal produce and longer days, it’s easier than ever to stick to healthy eating goals.

To help you get started, EatingWell offers a comprehensive summer meal plan that ensures you stay on track while savoring the best flavors of the season.

Benefits of Healthy Summer Eating

Stay Hydrated and Energized

Summer heat can dehydrate you quickly. Incorporating water-rich foods like cucumbers, watermelon, and leafy greens into your meals helps keep you hydrated and energized throughout the day.

Boost Your Nutrient Intake

Seasonal fruits and vegetables are packed with essential vitamins and minerals. Eating a variety of colorful produce ensures you get a wide range of nutrients to support your overall health.

Maintain a Healthy Weight

Summer activities often mean more time spent outdoors and increased physical activity. Pairing this with balanced meals helps you maintain a healthy weight and feel your best.

Tips for Successful Meal Prepping

Plan Ahead

Spend some time each week planning your meals. Choose recipes that use seasonal produce and align with your nutritional goals.

Prep in Batches

Cook large batches of grains, proteins, and roasted vegetables to use in multiple meals throughout the week.

Stay Organized

Store prepped ingredients in clear containers, so you can easily see what you have and quickly assemble your meals.

Mix and Match

Create a variety of meals by mixing and matching prepped ingredients. This keeps your meals interesting and prevents boredom.

Ready to make the most of your summer with healthy eating habits? Embrace the flavors of summer and enjoy the benefits of a healthy, balanced diet. Happy eating!

5. Discover Your Next Great Read: NYT’s Interactive Summer Reading Guide

Summer is the perfect time to dive into a good book, and The New York Times has made it easier than ever to find your next great read with their interactive summer reading guide.

Whether you’re lounging by the pool, relaxing at the beach, or simply enjoying a quiet evening on your porch, there’s a book for every mood and interest.

Why Use the NYT Interactive Summer Reading Guide?

  1. Personalized Recommendations: The interactive guide asks a few simple questions about your reading preferences and mood, then curates a list of books tailored just for you.
  2. Wide Range of Genres: From thrilling mysteries and heartwarming romances to insightful non-fiction and literary classics, the guide covers a vast array of genres to suit all tastes.
  3. Expert Selections: Each recommendation is handpicked by The New York Times’ experienced editors and reviewers, ensuring high-quality reads that are sure to captivate and entertain.

How to Use the Guide

  1. Visit the Interactive Guide: Head over to The New York Times’ interactive summer reading guide.
  2. Answer a Few Questions: Provide information about your reading habits, preferences, and what you’re in the mood for this summer.
  3. Get Your List: Receive a personalized list of book recommendations based on your responses. Each book comes with a brief description and why it was chosen for you.

Benefits of Summer Reading

  • Relaxation and Escape: A good book can transport you to different worlds, providing a much-needed escape from the daily grind.
  • Mental Stimulation: Reading keeps your brain active and engaged, improving cognitive function and concentration.
  • Personal Growth: Books often offer new perspectives and insights, helping you grow personally and emotionally.

Top Picks to Get You Started

While the guide will provide personalized recommendations, here are a few popular picks that might catch your interest:

  • “The Midnight Library” by Matt Haig: A thought-provoking novel about life’s choices and second chances.
  • “The Vanishing Half” by Brit Bennett: A compelling story about identity and family secrets.
  • “Educated” by Tara Westover: A memoir about overcoming adversity and the transformative power of education.

Get Reading!

Ready to discover your next favorite book? Explore The New York Times’ interactive summer reading guide and find the perfect titles to enjoy this summer. Happy reading!


Pavlok harnesses the power of aversion technology with proven scientific methods and techniques that help millions of people each day conquer their habits and reclaim control of their lives.

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