Warmer weather transitions us into a new state of mind. Feeling the sun on our shoulders, that great dose of Vitamin D also gives us a sense of promise – a subtle joy.
Summer brings with it lots of occasions to savor time with friends and family, to travel, to explore. Many of us have more free time. There are graduations to attend, weddings and all the festivities surrounding them, barbecues, jaunts to the beach, and long, beautiful days that beckon us outdoors.
If you’ve been longing for those summer days, maybe you spent the last few months preparing and “getting in shape”: weight-training, eating clean, wholesome foods, and doing some extra cardio. Or maybe you haven’t and you’re in panic mode now! Either way, I’d like to think that you plan on getting out of hibernation and celebrating summer without fretting about anything.
The key is to enjoy the season without falling into guilt or burnout or derailing your #fitnessgoals. Whether you’re proudly maintaining that barbell built physique and you want to show off your hard work and beach body, or you or just want to avoid backsliding and don’t want to go into September feeling like you over-indulged and regret all your choices, keep reading for some helpful tips to #stayactive, present, balanced, be sincerely be in the moment, have a good time, and create guilt-free memories.
Shift Your Fitness Goals and Mindset
It is worth noting that we tend to think very differently about the summer and the December holiday season. It often feels like the entire winter holiday season is a hindrance to our health goals – both physical and mental. We slog through, deal with a ton of stress, and are presented with all kinds of rich or sugary food. Ironically, though, the summer season is longer. Despite that, psychologically, it can be much easier to manage the longer period for various reasons.
Technically, without year end work stress or intense family obligations, we’re free to set our own pace. That freedom can be powerful if you use it mindfully. And there can be a certain freedom to these mid-year months which naturally helps us approach it positively.
Enjoyment will come from your mental outlook. A positive attitude will set you up for success and can support physical and mental strength. Often, compromise is involved in balancing our lives and, ultimately, finding contentment. But this doesn’t have to be a hardship.
Think back: did you commit to a program, work on your lifts, or finetune your nutrition? If you did, chances are it wasn’t always easy and there were moments when you had to choose between something immediately rewarding and fun or something that would benefit you down the road. Likewise, a key question as you approach summer is: what are you willing to trade? You will need to decide which experiences are non-negotiable, which are pliable, and in what instances you can be stricter with yourself. These are very personal decisions.
Get Outside and Get Moving ☀️
First tip? No compromise needed: spend more time outdoors.
I don’t know about you, but as the hours of sunlight increase and the temperature rises I automatically feel uplifted and happier. I run with the opportunity to be outdoors as much as possible. It isn’t forced or guilt-driven. I do it simply because I want to.
Getting a good dose of Vitamin D is great for your health, and the sun is a natural way to be exposed to that. (Just, please, wear sun protection, too!) It is giving your body some vital nutrients. Additionally, spending time outside staves off depression. If you are in a better mood, you’ll tend to relax and make choices that are better for you, In turn, it will reflect on your lifestyle.
Another advantage of having more hours outdoors is that we tend to move more. Better yet, we often do this without thinking – it just happens naturally. No stress! Your body will feel more mobile and less achy, which, in turn, will make you happier.
An often overlooked part of meeting our fitness goals, staying in shape, or changing body composition is the additional calorie burn we get from our daily activities. This is called NEAT – Non-exercise activity thermogenensis. The NIH defines NEAT as: “the energy expended for everything we do that is not sleeping, eating or sports-like exercise.”
Furthermore, per the NIH, “Even trivial physical activities increase metabolic rate substantially and it is the cumulative impact of a multitude of exothermic actions that culminate in an individual’s daily NEAT. It is, therefore, not surprising that NEAT explains a vast majority of an individual’s non-resting energy needs.” This is the time of year where you have every excuse to act like a kid and just…play. Kick a ball, throw a frisbee, get in on a pick-up game. Run with the adults or the kids. Be silly. Be creative. You will be increasing NEAT, and therefore burning extra calories, and contributing to your fitness goals without thinking about it. It’s a win-win!💥
Indulge with Thoughtfulness
A second suggestion for staying sane and cheerful all summer is to indulge with thoughtfulness – both in eating and drinking. This is a little trickier. This is where you do have to determine for yourself how you will be happiest. In general, though, when thinking about alcohol, drink what you want and when you want – but not all the time. Exhibit some self-control without being too strict. You may, in fact, find that you feel better for having decided to pass on that last, tempting shot.
Equally as important, don’t be too hard on yourself if you do have one too many. Of course there are a lot of social and psychological reasons that you may want to indulge, and if you just feel like going with the flow at times, do it without guilt. You are an adult, after all. Take care of yourself, do what you can to recover, and move forward.
Speaking of recovery, make drinking easier by having a glass of water (simultaneously) with each alcoholic beverage that you consume. This will help battle the dehydrating effects of the alcohol which lead to hangovers. It may also make you fuller and, therefore, not as interested in another alcoholic beverage.
Keep in mind that if you do want to have some buffer, and want to be social without drinking, there are options for you. Do you want to be in the spirit of the party without the alcohol? No problem! It’s very easy to have a seltzer or soft drink instead without drawing any attention to that fact. There are also more and more creative non-alcoholic cocktails and beers on the market and in bars. It’s a mini-trend to be social without drinking.
Fuel Your Body (Without Overthinking It)
Similarly, you can make reasonable choices in terms of what you eat during the summer to help keep up your fitness goals. One of the joys of the season is fresh local produce. Eating seasonally is cost-efficient and makes for easy decision-making. Choosing these things first will fill you up with nutritious food.
To that end, consciously decide what you really want instead of acting mindlessly. In other words, stop and think. Are you really interested in trying that macaroni salad, or are you just having it because it happens to be part of the spread?
If you do like to sample things, start off with little bites. Fill your plate with healthy options, then fill in the rest. Buffet-style eating doesn’t mean you have to “get the most bang for your (theoretical) buck”. Try a bite or two of each dish you truly want to try instead of piling your plate. Get out of the “more is more” mindset.
It also might help to be sure to allow yourself to eat whatever you want – theoretically. Often that freedom in and of itself is enough to change our mind and not be so hell-bent on going off the rails from our fitness goals eating-wise.
If you have worked hard in a lead up to the summer, remind yourself of that. Furthermore, find the balance – enjoy the fruits of your labor without putting too many restrictions on yourself. Even if you did all that work for one special occasion, you can appreciate it all summer. Now is the time to maintain those fitness goals.
Plan for the Big Days
Got a big event coming up? One way to create balance between indulgence and control is to plan around it.
If you know you have a “big eating” day – a special occasion – coming up, you can restrict your caloric intake briefly before. This is one form of intermittent fasting. During the week of the event, you can keep your total daily calories under 500 for a day or two. This should be carefully considered. Going from one extreme to another diet-wise is not a great idea.
⚠️ But this strategy isn’t for everyone. Use it sparingly and carefully—extremes can backfire. It can lead to disordered eating or just, on a more basic level, having a dysfunctional relationship with food. So use this technique sparingly! The goal is balance, not punishment.
Let Summer Be a Reset 🌿
Overall, as the rhythm of the summer takes over, be sure to stop and breathe. Pause and check in with yourself and your community.
Whether you’re maxing out your fitness goals on the platform or maxing out your beach time, you deserve joy and energy this season. Make room for movement, mindful choices, and meaningful connection. Approach it with mindfulness. Take stock. No matter what climate you live in, how the weather changes or doesn’t, the transition of summer is a great time to check in with yourself, check in with your friends and family, and savor the moments. They are fleeting. Enjoy.
And if you’re looking for a space where strength and community come together, we’d love to show you around #SBWCNY. 💬Book a tour or call us today at www.southbrooklynwc.com
