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July Fitness Tips

Mrs. Michelle Walker, 169th Force Support Squadron fitness specialist at McEntire Joint National Guard Base, South Carolina Air National Guard, mentors U.S. Air Force Senior Master Sgt. Lee Shepherd, 169th Fighter Wing ground safety manager, during his workout routine in the base gym, June 18, 2013.  (U.S. Air National Guard photo by Tech. Sgt. Caycee Watson/Released)

Mrs. Michelle Walker, 169th Force Support Squadron fitness specialist at McEntire Joint National Guard Base, South Carolina Air National Guard, mentors U.S. Air Force Senior Master Sgt. Lee Shepherd, 169th Fighter Wing ground safety manager, during his workout routine in the base gym, June 18, 2013. (U.S. Air National Guard photo by Tech. Sgt. Caycee Watson/Released)

MCENTIRE JOINT NATIONAL GUARD BASE, South Carolina -- These are some fruits and vegetables that are best to hydrate our bodies:

Water is your body's principal chemical component and makes up about 70 percent of your body weight. Every system in your body depends on water. Water regulates body temperatures, eliminates toxins, carries nutrients and oxygen to the cells, and provides a moist environment for body tissues and joints.

Watermelon, broccoli and tomatoes contain 90 percent or higher water content by weight.

Eating dense vegetables such as cucumbers, jicama, beets, carrots or celery along with your meal or as snack is one of the easiest ways to improve your hydration.

Try adding a few of these core exercises into your routine to burn some extra calories using the stability ball and dumbbells!

-Sit on the stability ball and walk it out until it is under your shoulder blades, feet are flat on floor and your body is parallel with the ground, holding your abs in tight. Perform your chest presses this way, using a little less weight to start than you normally would. Remember, your core will become the flat bench here, meaning while you are balancing abs and core, you will also be burning more calories and working those stabilizer muscles.

-Do your shoulder presses sitting on the stability ball. Keep your back straight and watch your form while pressing the dumbbells up. Again this is working stabilizer muscles to hold you up on the ball.

-Work out your biceps while sitting on the stability ball. Keep your elbows by your side and make sure you aren't swinging the dumbbells when doing bicep curls, but using controlled movements.