Thriving Through Summer: Your Guide to Staying On Track

Summer is here, bringing with it endless sunshine, beach days, barbecues, and vacations. It’s a season that tempts us to relax and indulge, often causing our fitness goals to take a back seat. With all the fun, sun, and social events, it’s easy to let our healthy habits slide. I’m here to tell you, it doesn’t have to be that way – contrary to popular opinion, maintaining your fitness routine during the summer doesn’t have to be a struggle. With a few smart strategies, you can enjoy all the joys of summer while staying on track with your goals.

It’s all about balance—finding the perfect mix of fun and fitness that lets you savor the best of both worlds. Whether you’re looking to maintain your current progress, tweak your routine, or simply make healthier choices, I’ve got you covered. Let’s dive into my top tips to keep you fit, fabulous, and feeling fantastic all summer long!

Pre-Plan and Schedule

First things first: planning is your best friend! Grab your calendar or your favorite app and schedule your workouts and meal prep times, you can download a PDF of my personal FITNESS TRACKER here. Treat these like VIP appointments with yourself—non-negotiable. By having a clear plan, you’re way more likely to stick to it and avoid those last-minute unhealthy choices. 

Prepping meals in advance ensures you have healthy options readily available, reducing the temptation to grab fast food or unhealthy snacks. This proactive approach not only saves you time during busy summer days but also helps you maintain control over your nutrition, making it easier to stick to your health and fitness goals amidst the season’s spontaneity.

Planning also helps you visualize your week, making it easier to balance work, social events, and fitness goals.

Shorten Your Workouts

Summer days can be jam-packed with activities, so if you’re struggling to fit in your usual hour-long workouts, no problem! Shorten them with some circuit training. Circuit training involves performing a series of exercises in a sequence with minimal rest in between, targeting different muscle groups for a full-body workout. Even 20 minutes of circuit training can be highly effective. This method combines strength training and cardio, keeping your heart rate up while building muscle. 

Remember, it’s all about consistency, not just the length of your workout.  Summer days can be jam-packed with activities, so if you’re struggling to fit in your usual hour-long workouts, no problem! Shorten them with 30 minute exercises. Choose compound exercises that will give you more bang for your buck. They are designed to target major muscle groups, improve strength, and enhance overall fitness.

This workout includes dynamic warm-up exercises to prepare your body for movement and reduce the risk of injury. The main strength routine consists of exercises like push-ups, squats, lunges, planks, tricep dips, and bicycle crunches, which engage multiple muscle groups simultaneously. Remember, it’s all about consistency, not just the length of your workout. The varied exercises in the 30 minute bodyweight strength exercises ensure you burn calories efficiently. This means you can stay fit and active without spending hours at the gym, freeing up more time to enjoy summer activities while still making significant progress toward your fitness goals.

Change Your Goals and Expectations

Let’s talk goals. Instead of focusing only on weight loss, think about shifting your goal to maintaining your current weight. Summer is full of social events and yummy treats, so aiming for maintenance can take some pressure off. This way, you can enjoy your summer without feeling guilty. 

Maintenance goals allow you to enjoy the season’s delights in moderation while keeping your fitness routine manageable. This shift in focus can also reduce stress and help you develop a healthier relationship with food and exercise, fostering long-term healthy habits.

Opt for Calorie-Friendly Drinks

Hydration is key, especially in the summer heat! But watch out for those sugary, high-calorie drinks. Go for calorie-friendly options like water, herbal teas, or sparkling water with a splash of fruit juice. If you’re enjoying some alcohol, opt for lighter choices like a wine spritzer or a light beer. 

These options keep you hydrated and refreshed without adding excessive calories. Staying hydrated also helps regulate your appetite and energy levels, making it easier to maintain a balanced diet and stay active.

Active Hangouts Before the Patio

Before heading to that patio for drinks with friends, plan an active hangout. Go for a hike, a bike ride, or play some beach volleyball. Getting some activity in before indulging in social eating and drinking is a win-win. Plus, it’s a fantastic way to spend time with friends and soak up the summer vibes. 

Choosing active hangouts not only helps you burn calories but also creates lasting memories and strengthens friendships. It turns exercise into a social event, making it more enjoyable and less of a chore.

Get Enough Sleep

I can’t stress this one enough! I know the allure of summer nights can tempt you to stay up late, but don’t skimp on sleep! Aim for 7-9 hours of rest each night to keep your body in top shape. Proper sleep is crucial for recovery and overall health, so make it a priority. 

Adequate sleep supports your immune system, helps regulate hormones that control hunger and metabolism, and improves mental clarity and mood. Prioritizing sleep ensures you have the energy to stay active and make healthy choices throughout the day.

Change Up Your Routine

Summer is the perfect time to switch things up! If you usually work out in the evenings, try moving your sessions to the morning. Morning workouts can be super refreshing and help you avoid the midday heat. Plus, getting your exercise done early frees up the rest of your day for summer fun. 

Changing your routine can also prevent workout boredom and keep you motivated. New activities and different times of day can challenge your body in new ways, promoting continuous improvement and enjoyment in your fitness journey.

It’s All About Balance! Staying on track during the summer doesn’t mean you have to miss out on all the fun. With a bit of planning and some minor adjustments towards your summer habits and the way you typically work out you can maintain your progress and still enjoy everything summer has to offer. 

Find that perfect balance and keep shining, fit and fabulous all season long! Enjoy your summer!