But First, PsychologyBefore we get started, there's one thing we need to address: Your mind and viewpoint in regards to summer do matter. What happens to most people is they have an "all in" or "all out" approach, which, as you can guess -- means they seriously let go during summer. Adopting this attitude simply isn’t worth it because you're getting rid of one of the most powerful tools of results: Momentum. So the first shift is a simple mindset shift, acknowledging that yes, you're going to likely change your routine and that it will impact your health, fitness and maybe even the scale a little bit. And that's okay...but you're committed to not completely letting go. Because you know that when you take care of yourself physically, you feel better, you have more energy, confidence and even more fun.
Embrace The SeasonIf you're in the Northeast or Midwest, you've likely been hibernating for a little while. Every year, the winters seem a little longer, no matter how much snow we got or didn’t get. That first 75-degree, sunshine soaked day sure feels good, doesn't it? One of the best ways to stay fit during the summer is to simply do activities that are based on being outdoors and challenging yourself in new, exciting ways. These activities also work well because instead of mentally telling yourself that you’re headed to the gym, you’re simply doing something outside that also happens to get you fit. Try to think outside the box with this one and make it a fun, social event with your friends or family. Some activities include:
- Stand Up Paddleboarding
- Beach volleyball
- Playing with the kids
Control Your First Meal Of The DayNutrition is often the main culprit that impacts people during summer because our willpower is limited and there’s usually an abundance of amazing food. One great thing you can do is to simply start your day with a healthy meal you're able to control. This sets the tone for the day, fuels your body in a fantastic way and will give you some momentum -- think of it as a keystone habit to stay on track with your fitness. Keystone habits are habits that create a domino effect in life, leading us to likely add in supporting activities without thinking about them. So if you're able to have a healthy meal to start you day, you're also more likely to drink enough water, hit your workout, and have less processed food and sugars. Speaking of…
Pass The Sugary Drinks, Be A Cheap DateThe summertime means sunset cocktails, cold beers at the beach and delicious dinner dates. Alcohol isn't going to make or break you in most cases, it's what's in the actual drinks that make you feel terrible. Your typical margarita drink is going to contain roughly 30-60 grams of sugar -- yes, you read that right, and many times more. When you combine alcohol and sugar, you're in for a world of pain the next day, leading to headaches, digestive issues, and never wanting to leave the couch. That's not a way to stay on track Instead, keep it simple and be a cheap date. I always recommend the Norcal Margarita, simply because, well it's awesome and was developed by Rob Wolff of the Paleo Solution. This simple drink involves:
- 3 ounces 100% agave tequila
- Juice and pulp from one lime
- Add ice and shake
- Fill glass with soda water
- Garnish with salt
Make Fitness Part Of The TripI remember landing in Paris with my family a couple summers ago and we all made fitness part of our experience. There's no better way to explore a new city, cure jetlag and rust off sitting in a tiny plane seat than by getting some blood flow and getting out there. If you're headed somewhere new, research in advance and book a yoga class at a popular spot, or take a surfing lesson excursion that will force you to get moving. Even though you may be tired, and feel like you’d rather relax...we all know, once you get moving you're going to feel amazing and inspired to immerse yourself further in this new place.
OMM, Or Mindful Weight LossWe know the amount of lifestyle stress we experience on a daily basis effects our hormones, which directly impact whether we burn fat or gain weight. Use the relaxation of summer to get some you time, you know -- a spa day, a massage, a walk on the beach without a phone, being in nature, maybe picking up the meditation practice you've been putting off. This will do so much for your clarity and mindset, leading to a healthy, mind and spirit – and in many cases, a faster rate of weight loss. MindbodyGreen talks about mindfulness and weight loss, with simple practices you can incorporate daily.
Walk As Much As PossibleGoing back to my Eurotrip last summer, I don't think I've ever walked so much. Whether it was spending the day observing unbelievable architecture, or going to museums or parks in town, by the end of the day we had walked miles and miles. Use this to your advantage and ditch your car – using walking or renting a bike instead. This small change may not seem like much on the surface but truly adds up over the course of a season.
Drink Inordinate Amounts Of WaterWe all know the importance of water, especially during the summer heat that can leave many people dehydrated. Dehydration means your body isn’t focused on fat loss or anything else that makes you look and feel healthier. Going the extra mile and having 1, 2 or 3 more cups a day can have a big impact on the way you feel and your body's ability to flush out toxins and improve everything from your skin to your energy. The bare minimum should be half your bodyweight in ounces, but shoot for 3/4th of your bodyweight in ounces instead. You may not be able to make it through a feature length film without going to the bathroom, but hey – priorities matter.