Staying Fit & Healthy Through the Summer!
Sun & fun but make it healthy!
It can be hard to stay focused on your fitness goals in the summer. Between hot temperatures and hectic travel schedules, there are several reasons our regular routines can get in the way of our gym schedule during the summer months. Here are a few wellness tips to keep you at your best through it all!
Six Tips & Tricks
Staying hydrated
Why it's important: Hydration is always crucial but especially during the hot summer months when we are sweating more and prone to dehydration. Water helps regulate body temperature, keeps your organs functioning properly, prevents disease, and delivers nutrients to cells. Proper hydration can also improve sleep quality, cognition, and mood.
How to do it: Aim to drink at least 8-10 glasses of water a day. Carry a reusable water bottle with you and set reminders on your phone to take a sip regularly. Summer is also a great time to stay hydrated through food - seasonal produce like watermelon, cucumbers, and oranges are geat additions to your diet and have a large water content. You can also drink coconut water or add electrolyte packets to your water to get much needed nutrients.
Eat light & balanced meals
Why it's important: Summer heat can reduce appetite, making it important to eat light, balanced meals to maintain energy levels. Heavy meals can make you feel sluggish and uncomfortable. Lighter, nutrient-dense foods can provide sustained energy without weighing you down.
How to do it: Focus on fresh fruits, vegetables, lean proteins, and whole grains. Salads, smoothies, and grilled fish or chicken are great options. The most important thing is that you are consistently nourishing your body so make sure to include your favorite meals.
Protect your skin
Why it's important: Our physical health is so much more than what our body shape is! Prolonged sun exposure can lead to skin damage, sunburns, and increase the risk of skin cancer. Protecting your skin helps maintain your physical health which supports all your gym goals.
How to do it: Apply a broad-spectrum sunscreen with at least SPF 30 every two hours when outdoors. Wear protective clothing, hats, and sunglasses. Seek shade during peak sun hours (10 a.m. to 4 p.m.), and consider using sun-protective lip balm and moisturizers.
Stay active
Why it's important: We’ve talked many times about why physical activity is important - and you probably wouldn’t be reading this if you didn’t already know. But I’m a firm believer that summer is a great time to get active because there are so many fun outdoor activities you can get involved in. Getting active in the summer not only helps your physical and mental wellbeing, it also sets you up to build healthy habits that will last you through the colder & less motivating months of the year.
How to do it: Take advantage of the warmth! Try some outdoor activities like swimming, biking, hiking, or playing sports. Early mornings or late evenings are ideal for exercise to avoid the intense midday heat.
Get sleep
Why it's important: Quality sleep is essential for recovery, mental clarity, and overall health. Summer activities and longer daylight hours can disrupt sleep patterns, but prioritizing rest can help you stay energized, focused, and present.
How to do it: Establish a consistent sleep schedule by going to bed and waking up around the same time each day. Create a cool, dark, and quiet sleep environment. Consider limiting screen time before bed and listen to your body when it needs more rest.
Manage stress
Why it's important: Summer can be a stressful and unpredictable time for some of us, from busy travel schedules to managing kids' activities. Managing stress is key to maintaining mental health and preventing burnout.
How to do it: Practice relaxation techniques such as deep breathing, yoga & meditation. Spend time in nature, take part in your favorite hobbies, and make time for social activities with friends and family. Setting realistic goals and taking regular breaks can also help keep stress levels in check.
Additional July Tips
Monthly core workout for you to try if you’re in a time crunch or getting acclimated to the gym (exercise demos linked below):
(3-5 rounds, 30 seconds each exercise, 30 seconds rest after each round)
For more workouts & coaching guidance click the link below!
For more workouts & coaching guidance you can always check out my programs!
