Fitness | Nutrition | Lifestyle

Coach Monica’s 10 Healthy Summer Tips

This post was last updated on Aug 20, 2018 @ 11:21 am
10 Healthy Summer Tips | TheFitClubNetwork.com

10 Healthy Summer Tips | TheFitClubNetwork.com

10 Healthy Summer Tips

Summer can either be an extra challenging time to stick with your goals or an excellent opportunity to nail them. Remember I talked with you about proactive versus reactive language? It’s all about how you frame you self-talk. Today I’m going to reinforce the proactive attitude and give you 10 healthy summer tips that will have you right on track—or ahead of the game—by the end of August.

Healthy Summer Tips #1—Soak Up the Sun

The sun has gotten a really bad rap for the past couple of decades. The truth is our bodies need it—it literally makes us happy by helping boost our seratonin and dopamine levels. Vitamin D from the sun is FAR more effective than any capsule we just swallow. And, don’t get me started on the poison that is in most sunscreens. Look at sunscreen as a last resort. Go as long as you can without applying it by wearing hats and clothes, planning around the sun, and seeking out shade. When you do use it, make sure it’s one of the healthy ones!

Healthy Summer Tips #2—Eat What’s in Season

Eat summer produce! Not sure what fruits and veggies are in season? Check HERE OR shop at your local farmer’s market. Summer produce is packed with extra water and electrolytes to give our body the hydration it needs. It also has lots of antioxidants and fiber.

Besides just eating it fresh, here are some fun ways to use what’s in season:

  • Freeze summer fruits to eat instead of a sugary popsicle
  • Cut it up and add it to a pitcher of filtered water to drink instead of sodas, sweetened iced tea, or sports drinks
  • Use it to make an extra refreshing summery Shakeology concoction

Healthy Summer Tips #3—Do Some Food Swapping

Resist eating all those unhealthy summer foods—like barbecued hot dogs, hamburgers, ribs, pasta and potato salads, beer, and s’mores. Just six medium-sized ribs can have at least 1,000 calories! And, one cup of pasta salad is in the 500-650 range! This is the time to make use of those healthy food swaps. Instead of a greasy cheeseburger on a toasted bun soaked with junky condiments, use ground or whole turkey breast and wrap it in a big lettuce leaf with some feta cheese or avocado. Rather than a heavy beer, choose a sangria or wine spritzer instead. Don’t fall for the “low fat” or “diet” schtick…all you’re doing is swapping natural fats for chemicals.

Healthy Summer Tips #4—Drink [or Eat] Shakeology

Choose a fruit infused Shakeology over a sweetened smoothie or juice. Eat a Shakeology popsicle instead of sugary popsicle.

Healthy Summer Tips #5—Prep Your Meals

I will say this again and again for all the world to hear—MEAL PREP IS KEY!!! Pre-planning and preparing your meals every week will help you avoid munching on crappy convenience food. Make cooking your meats and cutting up fruit and veggies on Sundays a fun family affair and then enjoy healthy buffet style eating all week long.

Healthy Summer Tips #6—Go Outside and Play

Take advantage of the gorgeous weather and play outside! Take your laptop or tablet under a tree and push play with Beachbody on Demand, go for a walk or run, bike instead of drive on your next errand, go swimming, take a hike, do some gardening, take the stairs. Or, get really out of your box and hula hoop or jump rope! A 155 pound person taking a leisurely bike ride can burn more than 400 calories an hour! Of course, you’ll want to avoid intense activity between noon and 3 p.m. when the sun is blaring.

Healthy Summer Tips #7—Plan a Playcation

Make your summer vacation an active one. Instead of sunbathing, go hiking, biking, surfing, or standup paddle boarding. Instead of a stack of books, pack your roller skates! I dare you to be a kid again.

Healthy Summer Tips #8—Drink Lots of Water

Staying hydrated is SO important. One of the main side effects of dehydration is fatigue. When we feel tired, we go for those less-than-desirable stimulants—like coffee, sweetened iced teas, or caffeinated regular or diet sodas. If you must have that tea, choose green instead of black and infuse it with fresh fruits to give it some natural sweetness. It’s okay (within limits) to eat your water, too. Things like watermelon, berries, grapefruit, pineapple, cantaloupe, lettuce, cucumbers, zucchini, celery, radishes, tomatoes, cauliflower, and broccoli are loaded with water and come with lots of added health benefits. Drinking lots of water has the added benefit of curbing your hunger, so drink before, during and after every meal.

Healthy Summer Tips #9—Catch Up on Sleep

Summer can be a great time to catch up on sleep. Do your best to go to bed and wake up at about the same time and avoid alcohol, caffeine, sugar and simple carbs within three hours of bedtime.

Healthy Summer Tips #10—Join a Support Group

If you’re not already a part of one, join a fitness and nutrition support group…today! They are proven to boost the success of those who are working toward health and fitness goals. Why? Because you’re surrounding yourself with other like-minded people who will motivate, inspire AND hold you accountable when you’re wavering.

If you’re not committed to a particular fitness and nutrition program yet, go check out the 21 Day Fix. This program, which is based on portion control and a doable exercise regime, was a Godsend for me and has totally simplified my health and fitness. I fell so madly in love with it that I now specialize in it and have a wonderful online support group filled with “Fixers” who are waiting for you to join the family! Every day your Facebook newsfeed will help keep you on track and give you the tips you need to succeed.

You Got This!

The keys to a healthy summer are thinking and acting proactively and avoiding boredom and stress, which can lead to mindless eating. Use these 10 healthy summer tips to stay on track—or, even better, get ahead—in the next couple of months. And, if you slip up and overindulge, don’t be hard on yourself. Just refocus on your core commitments and look to a fresh start tomorrow. Most importantly, don’t forget to reward yourself for your successes…not with food, but with a little treat or some extra self care.

Repeat after me…”I will nail this summer because I CAN! I will stick with my nutrition plan and get outside and exercise more because I CAN!”

If you need some pumping up, I’m just a click away. You got this.

Message Coach Monica

 

Author: Monica

Wife, mother, former elementary school teacher, one-half of a dynamic coaching team and co-founder of the Fit Club Network. I am currently an Independent 14 Star Diamond Coach whose passionate about helping others transform their lives.

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