They say summer is the one time when laziness is socially acceptable...and so it should be! Finding balance and time to rejuvenate is essential BUT you don't want to completely let all the gains you've got go down hill. Here are five simple ways to make sure you stay fit or keep getting fitter over the summer.
1. SCHEDULE IN ONE 15 MINUTE WORKOUT EVERY DAY
Continuing to train is the most obvious way to avoid a workout relapse. But you don't have to do an hour at the gym! A workout quickie at home, outside or wherever you can get it in is also fine. Consistency is what's most important when it comes to lifelong wellness; it's better to do a little bit, most days than to do a lot and burn out.
Plus you know what's the best part about these mini maintenance workouts? Yoga and stretching count! Having a good balance between low impact and high intensity workouts will be key to your success...so no burpees, sprinting or hardcore lifting required, unless you want them. Find YOUR unique mix of intense and gentle.
And if you're stuck for workout ideas or motivation? I got your quickies ready! You can join me in the next Rio Project class - 32 mini workouts, filled with new and classic exercises that will keep you moving for four weeks.
2. FREEZE SOME SMOOTHIE BOWLS
Nothing is better than a nice cold smoothie in the summer! The best ones are homemade but that can often be a chore...lots of clean-up and lots of cutting. So instead make a batch or two of your favorites and pop them in the freezer for later in the week. You'll feel full, refreshed and all for minimal effort. Try this Sweet Potato & Mango Smoothie Bowl for starters!
3. NUMBER YOUR WATER BOTTLES
You always want to stay hydrated during the summer months to keep your skin fresh and energy high. Hydration also helps you keep a clean and moderated diet. Unfortunately, it can be really easy to forget to drink enough water during the busy summer months and difficult to keep track of how much you've actually had. Solve this problem by getting two different colored water bottles. Write 1 and 2 on them (or you can remember by color.) Fill them up each day and then take one with you to the gym/office and leave the other at home. When they're both empty, you'll know that you've had at least two big bottles of water. (Obviously more is better but this will give you a base line to start with!)
4. ADD WHITE BEANS TO SMOOTHIES, SALADS & HUMMUS
This is one of my newest and favorite food hacks. I don't always have enough time to do meal prep during the summer and my meals can devolve to salads and juices. These are great but they're not super filling so I've been searching for an easy fix. Introducing...the white bean hack!
Add these lovelies to your food for a nutrient boost. White beans have lots of protein, B vitamins, iron and other healthy goodies in them. They also add a creaminess to your food if you blend them or a nice grainy texture if you eat them whole. They're relatively flavourless so they won't mess with the other flavours of your drink or dish.
5. GET AN ACCOUNTABILITY PARTNER
You're always more likely to train and eat well if you have someone else to motivate you. Even if it's difficult to coordinate workouts together, you can still get a buddy to check in with over the summer to make sure you're meeting your weekly food & fitness goals. Pick Saturday or Sunday and make it a weekly ritual to exchange your successes (and setbacks) via text, email or in-person.