Summer is Here

Summer is here and we are ready for all the good things that come along with these warmer months – like cook outs, beach/lake days and maybe a trip or two . . . AND, we think summer is a perfect time to refocus on your health and fitness! Here are a few things to consider if you would like to add GET FIT to your summer plans:

Set specific goals: Define your fitness goals for the summer, whether it’s building muscle, improving endurance, or simply increasing your daily movement. Setting only 1 -3 specific and realistic goals will help you stay motivated and focused.

Create a workout schedule: Take your workout goals and turn them into action by planning out when in your week you are going to complete each activity. I even highly recommend physically writing it down in your calendar. Make an appointment with yourself, for yourself care.

Stay consistent: Consistency is key when it comes to fitness. Aim to move your body everyday and at least 5 days a week try to get 30 – 60 minutes moderate-intensity aerobic or vigorous activity in.

Stay hydrated: It’s essential to drink plenty of water, especially in the summer heat. While we typically say you should aim to consume at least 1/2 your body weight in ounces of water every day stay properly hydrated, in hotter weather, especially if you are exercising in the heat, you will need to drink even more to replace the water that you are losing though sweat.

Take advantage of the outdoors: Summer provides ample opportunities to exercise outdoors. Explore activities like hiking, biking, beach volleyball, paddleboarding, or even outdoor yoga. These activities not only keep you active but also allow you to enjoy the beautiful weather. Also, there is something magical about being outside in nature.

Protect your skin: When exercising outdoors, remember to protect your skin from the sun’s harmful rays. Apply sunscreen with a high SPF, wear a hat, sunglasses, and breathable clothing to keep your body cool and shielded.

Stay motivated with a workout buddy: Find a workout buddy who shares similar fitness goals. Exercising with a friend or joining group classes can make workouts more enjoyable and help you stay motivated throughout the summer.

Eat a balanced diet: Summer is such wonderful time to eat fresh, health foods! Incorporate nutrient-dense foods into your diet, including lean proteins like fresh seafood, whole grains, fruits, and vegetables. And, as always avoid excessive consumption of sugary drinks and processed snacks and maybe even harder – alcohol. You will feel much better if you are fueling your body with healthy food choices that support your fitness journey.

Stay cool and avoid heat-related issues: It can get REALLY hot and humid here in NC so you may need to exercise during cooler parts of the day, such as early morning or late evening, to avoid the peak heat. If you’re exercising in hot conditions, wear light-colored, breathable clothing, and listen to your body’s signals to prevent overheating or dehydration.

Prioritize rest and recovery: Allow your body to rest and recover whether that is from a workout or stress at work, it is nice to have a little slower pace in the summer. Focus on getting enough sleep, as it plays a vital role in muscle repair and overall recovery. Incorporate rest days into your exercise routine as well to prevent overtraining and reduce the risk of injuries.

We hope you have a FUN and FIT summer and if you need help with either (fun or fitness) our Empower team is here to help. Simply click this link to book your free initial session.