Maintaining Health and Fitness in Summer

Recently, I reached out on my social media platforms to gauge how individuals prioritize their health and fitness throughout the summer season.

The responses were quite varied. While some are busy balancing work, children on break, vacations, and other summer activities, others find they have more free time and motivation to concentrate on their fitness. Which category do you fall into? How committed are you to your health and fitness right now?

A: Not at all

B: Maintenance

C: More focused

Even if you identified with the first option but are eager to find ways to do a little without sacrificing summer fun, there are strategies available. Personally, I strive to keep up with my training as much as possible. Staying active not only enhances my mood but also helps me manage the stress that often accompanies the summer holidays. However, I do have a tendency to indulge in refreshing drinks when the sun is shining, so being mindful of my nutrition is essential. I ensure I enjoy a more relaxed summer without feeling like I’ve completely lost my routine.

1. Stay Active When Possible

It’s no secret that physical activity boosts your mood. I need my workouts for personal time and to keep my sanity intact. However, I don’t always have an hour to spare for a full workout session.

Every bit of movement counts. If you can’t manage a full hour, aim for 30 minutes; even 10-15 minutes of activity can help maintain your strength and muscle, making it easier to get back into your routine when September rolls around. If your usual three sessions a week aren’t feasible, try for one or two. The key is to move away from an all-or-nothing mindset and embrace what you can do. If you can’t make it to the gym, consider exploring home workouts. Choose what you can realistically fit into your week and commit to it.

2. Increase Your Daily Steps

Summer presents a perfect opportunity to challenge yourself to boost your step count and overall movement, especially if you’re busy entertaining kids. Get outside, engage in play, and participate in various activities.

For instance, I’m fortunate to have a fantastic outdoor pool nearby, which my kids can access for free during the summer. I plan to spend time there, often with a book while they swim. I also aim to swim laps for at least 20 minutes. Typically, I achieve around 15,000 steps daily while walking my dogs and during regular activities. With additional free time, I’m setting a goal to increase my daily step count to 20,000 as much as possible.

Consider what your current step total is. Could you set a goal to increase it? With the weather being more pleasant, it’s an excellent time to take the stairs, choose nearby cafes, or park further away when shopping—every little bit adds up.

3. Hydration Is Key

If you’ve been following my posts for a while, you know I’m always emphasizing the importance of hydration. Staying hydrated is crucial, particularly during hot weather.

Water intake helps maintain energy levels and replenishes lost fluids through sweating. Adding a pinch of salt can also aid in balancing electrolytes. I prefer to avoid liquid calories, saving them for my occasional drinks!

4. Try New Recipes

Summer is an ideal season to experiment with healthy and delicious recipes. Eating well doesn’t need to be dull or time-consuming, especially with a grill at your disposal.

Pinterest is a great source for culinary inspiration, and my cookbook features numerous summer-friendly recipes that support your health and fitness goals while ensuring you get enough protein without spending hours in the kitchen. From refreshing smoothies to light salads and grilled options, there’s plenty to explore.

Keep these nutrition tips in mind while cooking:

• Aim for a protein portion about the size of your fist with each meal.
• Fill half your plate with vegetables or salad.

5. Set No-Pressure Accountability

Establish a summer intention for yourself and hold yourself accountable. What form this accountability takes may vary for each person.

While discussing the scale can be sensitive, I find that checking in once a week helps me gauge whether my summer flexibility—and perhaps a bit of day drinking—keeps my weight within my desired range. My summer goal is maintenance, and I’ll be checking in weekly to ensure I’m on track. Engaging with my Better Body group provides support and the ability to make necessary adjustments without judgment.

If stepping on the scale triggers negative feelings, consider alternative accountability methods. You might commit to a workout or two, or find a friend with similar health goals to support each other. For those who wish to stay more focused this summer, consider following a structured plan or even hiring a coach for guidance.

Better Body coaching continues to run through the summer, featuring a new strength training program alongside nutritional support and coaching from me.

Enjoy the summer season! It’s a wonderful time of year, and it’s possible to maintain a sense of well-being while having fun.