Sun's Out, Gun's Out!

Summer Recipes

Who’s ready for the beach?! Honestly, most of us probably don’t feel like we are ready to get into those summer outfits or bathing suits just yet - don’t worry, you’re not alone! But summer is already here, so are we too late to feel/look good in our summer wardrobe? If you ask me, I’d say heck no! There’s many different variations of this but I love the saying “How to get a bikini body: 1. Put a bikini on your body.” This goes for us all and is so true! Get in that cute summer outfit or bathing suit and rock it with confidence no matter what!

If you’re still wanting to get or stay fit throughout the summer, do it! Getting and staying active during the summer months gives you more energy to get out and do the things you love the most. By setting fitness goals, you can improve your physical and mental health. Don’t overthink or over-stress it though. Make small goals and once you reach that goal, make a new one and keep going! When you stress your mind and body with too big of a goal, you’re likely to not stick to the goal or if you do stick to it, you could be putting your body in too much stress and actually harming yourself more than helping.

There are so many ways to make working out fun this summer that don’t require a gym membership. A lot of activities will not only keep you active, but you won’t even feel like you are working out as you will be having too much fun! Here are some super simple ideas on staying active during the summer months:

Tips to Stay Healthy in Summer
  • Take advantage of the warmer weather and get active outside! You get the added bonus of getting your daily dose of vitamin D too! Take a walk, run or ride a bike around the park.
  • Go swimming! Whether it’s at a local pool, a lake or a beach, swimming is great cardio and is a great full body workout.
  • Water sports are fun activities and those of you who already do them know how much of a workout it is even though you are having fun. Paddleboarding, wakeboarding, windsurfing, kayaking and so much more require more muscles than you think.
  • Walk wherever possible. If you’re going out to eat with friends and the place is only a few minutes away by car, opt to walk and have your friends join you! Or even just park farther away if it’s not local to where you live.

Actual workouts may also be one of the last things you are wanting to do when it’s hot (and humid) outside. What some of us forget is that a lot of what we put in our body matters more in the weight loss game than actually working out does. Being more mindful of the choices we are making everyday can make or break your health and fitness goals. So having a healthy mindset with what you are consuming as well as a solid fitness routine will help you reach your goals sooner. Here are 11 tips to help you stay fit this summer that have more to do with being more mindful of what you are putting in your body with only one being about actually working out:

  • Drink at least 64 ounces of water per day
  • Not only is water necessary to survive (check out my H 2 the O blog that dives more into the importance of water), during these summer months you need more to stay hydrated! Substitute water for other beverages that are higher in calories. Drinking more water also can act as an appetite suppressant and helps in digesting your food. Sometimes when we think our bodies are hungry, they are actually just thirsty.

  • Eat a healthy breakfast every morning
  • Starting your day with a healthy breakfast containing protein and complex carbohydrates will give you the clean energy your body needs for your fun-filled day as well as helps set the tone for your day of healthier food choices. Try some greek yogurt with fresh berries and granola, avocado toast with everything bagel seasoning and eggs your way (my go to breakfast, yum!), or try one of Eat Well’s healthy breakfast options that only take 1-2 minutes in your microwave!

  • Eat at least 3 servings of fruit per day (whole fruit, not juice)
  • Don’t get me wrong, I love a good smoothie filled with greek yogurt, frozen fruit and greens but whole fruit is far more filling and takes longer to consume. Whole fruit contains fiber and helps to curb those sweet cravings.

  • Eat at least 4 vegetable servings per day (1 cup raw, ½ cup cooked = 1 serving)
  • Another way to stay fuller longer is non-starchy vegetables. They are also low in calories so a great choice for a healthy poolside snack!

  • Avoid eating until you are “over-stuffed”
  • No one likes this feeling but especially during the summer months when we’re in our swimsuits! Try eating smaller meals and not allowing yourself to get too hungry so that you avoid overeating.

    Healthy Summer Habits

  • Avoid eating foods that contain hydrogenated or partially hydrogenated fats as much as possible
  • A more scientific way to say “lay off the fried foods”. These types of oils may cause negative reactions in the body. They are also low in nutrition and high in calories which will make you feel hungrier sooner.

  • Eat sweets, desserts and unhealthy snack foods less than once per day and limit the serving to 200 calories or less
  • It’s when we are indulging in sweets as part of our daily snacking routine that makes us gain the unwanted pounds. Even a daily dessert is not harmful as long as you watch the calories in your treat - try to stay under 200-calories with these healthy summer dessert ideas.

  • Avoid snacking after dinner
  • By avoiding unnecessary snacking after dinner, not only do you avoid those extra calories but you also wake up more hungry in the morning and wanting that healthy breakfast to start your day off right.

  • Avoid drinking alcohol as much as possible
  • Alcohol contains more calories than you think and are essentially “empty” calories. They do count towards your calorie limits for the day, however it doesn’t provide nutrition that keeps you from overeating. You don’t have to swear off drinking to get weight loss results, just be more mindful of the amounts. Always drink responsibly!

  • Exercise more to lose weight and stay in shape
  • This obviously aids in losing weight and not just what you put in your body. My mindset in recent years has been 80% nutrition and 20% working out. It has seemed to be true for me and so many who have weight loss or even those who are trying to gain healthy weight/muscle.

  • Measure your progress
  • My advice on weight loss personally, throw out your scale!! When I started monitoring my progress with how I felt mentally, how I felt in my clothes and what the tape measure said, I actually lost more weight and gained more muscle as I wasn’t stressing over a number!

    Using these tools is a great place to start on keeping yourself active this summer. Staying on track with your goals and even starting new ones during the summer doesn’t have to be complicated. Don’t overthink it and have fun with it. Find what works for you and tweak it along the way to fit your summer adventures. Missing out on the fun is the last thing you want to do. So put on those summer dresses, shorts, tanks and flip flops cuz you already look amazing! Just don’t forget the sunscreen!



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