Just in case you haven't noticed, Summer is here and comin' in hot. As the temps rise, the go-to wardrobe is shorts, tanks, and bathing suits. How are you feeling in your Summer skin? Just because it's Summer, doesn't mean you throw your health and fitness out the window. Remember, health encompasses a lifestyle change and balance - not a quick fix and yo-yo dieting. Here are a few Summer Survival Tips to help you maintain or work toward obtaining your health and fitness goals.
Keep in mind, these concepts don't just apply during the Summer, they are essential year-round, but are forgotten about more often during the Summer, and tend to be more applicable during Summer months as well.
1) Hydrate, Hydrate, Hydrate
I know you hear it over and over, but we can't emphasize how important it is to drink enough water, especially with this heat-wave. It is essential to overall body function and helps with weight loss, energy and endurance, skin appearance, organ health, bowel function…and the list goes on. The most popular recommendation is the 8x8 rule - eight 8 ounce glasses (the equals half a gallon). Our preference and recommendation is double that - one gallon a day. Click here for more info and tips on how to drink more water.
2) Control Your Portions and Pick Wisely
BBQ's, vacations, no desire to cook meal prep in the heat, and lots of social gatherings can lead to poor food choices in the Summer. DON'T go to a gathering hungry - eat a nutritious meal or snack so you don't binge, DON'T hover around the snack/food table (how did that bowl of chips disappear?), and DON'T have sugary and processed foods. Also, control your portions - include protein, healthy fats, and nutrient-dense foods, and wait for your food to digest before you go back for more (ask yourself - am I really hungry?).
3) Limit Alcohol Intake and Make Better Alcohol Choices
There's nothing like having a cold one by the pool on a hot Summer day. We are not saying you can't drink alcohol at all, although that is the obvious choice if you really want to stay on top of your health and fitness game, but it is important to choose wisely. Most alcoholic drinks are filled with sugar and carbs - not to mention the chemicals from actual alcohol itself. Even a few drinks can set you back for several days as it remains in your system and continues to impact recovery, hydration, muscle growth, heart function, and causes inflammation. Trainer Kristen wrote a great article called "Bottoms Up" on the impacts of alcohol if you want more details. Better alcoholic beverage options include: 1) Liquor on the rocks or with a low/zero cal mixer like flavored water - clearer types are generally easier on the body such as vodka, gin, whiskey, and scotch 2) Red wines like Pinot Noir, Syrah, and Merlot are lower in calories with 5 ounces having approximately 100-150 calories and 5 grams of carbs 3) Most light beers also have around 10 calories and 5 grams of carbs. REMEMBER TO CONTROL PORTIONS AND QUANTITY!
4) Stay Active, Even on Vacation
We all know that getting back on track and into a routine when you've fallen off is very hard to do so why even put yourself in that situation. Most hotels have decent gyms or at least one in the area you can get a day pass for or you can always go for a run or use our free bodyweight training program. Working out while on vacation is a great way to boost your energy, stay on top of your routine, burn calories, and set the tone for making healthier choices.
It goes beyond the Summer bod...
Obviously, the Summer is when everyone is trying to be in ideal shape but in actuality it's just as important to stay healthy any other time of the year. Remember, FIT FOR DUTY | FIT FOR LIFE!
If you want help with your health and fitness goals this Summer, join Trainer Tamrin's 6 Week Summer Challenge. It includes a custom workout program with exercise videos and instructions, a macros based nutrition plan, progress tracking, ongoing Trainer support, and use of our app for only $59! The program starts July 30, limited spots available.
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