IFBB Pro Roxie Beckles · Keeping Your Summer Body Together While Enjoying The Season
It’s July, and things are heating up. I hope you’ve been able to stay cool and keep things calm as you juggle all the things this season typically throws at us. While July brings sun-kissed adventures and precious moments with family, it can also challenge our fitness routines. Keeping up with our fitness goals can feel overwhelming, with vacations, family outings, and social gatherings on the horizon. But guess what? You can savor every summer moment without sacrificing your fitness aspirations.
Whether you’re traveling, attending festive gatherings, or enjoying the sunshine, we’re diving into a holistic approach that keeps you on track without obsessing over the scale. Together, we’ll explore some powerful strategies that will leave you feeling empowered, inspired, and ready to conquer this summer with confidence and joy. Stick with me and let’s make this your healthiest, happiest summer yet.
Set Realistic Expectations
Now, the first thing I want you to do is set realistic expectations. Setting realistic expectations is key to staying on course with your fitness goals during the summer. It’s about creating achievable goals that match your schedule and lifestyle. The temptation to aim high is really strong, especially when the weather is beautiful and there’s so much to do. However, setting unrealistic goals can lead to frustration and burnout. Start by assessing where you are right now and set goals that challenge you but are still attainable. Realistic goals not only keep you motivated but also make the journey enjoyable.
Remember, progress is progress, no matter how small. Celebrate each achievement, whether it is a quick workout or choosing a healthy snack over a sugary one. Every positive choice you make contributes to your long-term success. Recognize and reward yourself for each small victory. These add up to big progress over time.
And look, we’ve all been there. Recently we had a rockstar who aimed to work out five times a week, but with travel and family activities, it just wasn’t feasible. So I had her adjust her goals to just three times a week and focus on daily healthier choices. This shift made all the difference, allowing her to enjoy her summer plans guilt-free while maintaining her fitness lifestyle.
Taking the Holistic Approach to Fitness
We talk a lot here about the importance of looking at your fitness beyond just the body and welcoming a more holistic approach to your efforts. Adopting a holistic approach to fitness means integrating your mind, body, and spirit into your health journey to achieve a balanced lifestyle that not only gets you to your goal but gets you out of your own way and establishes habits that will sustain the progress you make for good. It’s really good at helping you to prioritize your mental and emotional well-being. The outcome we want is reduced stress, enhanced mental clarity, and a better sense of overall well-being, all of which support a sustainable and balanced lifestyle.
How you go about that is going to look so different for many of you. This is where I want you to explore what kind of practices you can put in place that feed your mind and soul. Incorporate practices like yoga, meditation, and prayer into your routine. These practices enhance your mental clarity and emotional resilience. Activities that engage your mind, body, and spirit simultaneously help you to stay committed to your fitness goals without feeling overwhelmed.
For many of us, faith is a pivotal part of our lives. Use your spiritual practices to stay motivated and grounded, whether it be through prayer, reading scripture, or connecting with your community. Let your faith be the foundation of your fitness journey. Spiritual strength provides the mental and emotional support needed to maintain physical health goals as you travel deeper into your fitness journey.
Effective Workout Strategies to Get You Through the Summer
Summer is a perfect time to adapt our workout routines to fit the season’s vibe and take advantage of the beautiful weather while avoiding intense heat. Tailor your workouts to be more summer-friendly by adjusting the time and type of exercise you do. This could mean early morning or late evening sessions to dodge the peak heat, or incorporating water-based activities like swimming to stay cool while working out.
All of you are on some kind of set program that I’ve given you, so it doesn’t require much figuring out. But if you ever want to take your workouts outdoors or incorporate activities you normally only get to do in the summer months, talk to me. Let’s make it work. I’m all for that. Make the most of the great weather with beach workouts, hiking, and swimming. These activities are not only fun but also fantastic for cardiovascular health and muscle toning. Outdoor workouts provide a refreshing change from the gym, making exercise feel less like a chore and more like a natural part of your day.
If you’re traveling this summer, no worries. You can maintain your fitness routine with a little creativity. Pack resistance bands for quick strength workouts, use hotel gyms, or find local parks and trails for a quick exercise session. Explore new places on foot or by bike to blend in a bit of physical activity while sightseeing.
Nutrition Tips for Summer
This time of year can be a bit of a challenge to stay on track. Summer nutrition is essential for staying fit and healthy, and it means making balanced food choices that energize your body. Let’s be real. Summer is packed with barbecues and treats, and it’s totally fine to indulge now and then. Balance indulgences with healthy meals, focusing on fresh produce, lean proteins, and whole grains. Healthy eating isn’t about deprivation. It’s about making nourishing choices that benefit your body. Choose snacks that are both nutritious and satisfying, like Greek yogurt with berries, mixed nuts, or veggie sticks with hummus. These options provide essential nutrients and keep you energized between meals. Plus, they’re light and perfect for the summer months.
Plan and prepare these snacks in advance to avoid reaching for unhealthy options when hunger strikes. Don’t be afraid to take advantage of all the wonderful and delicious produce that’s in-season this time of the year. They help you to add variety and give you so much satisfaction when it comes to your meal planning by being able to jazz it up every once in a while. And don’t forget about your water intake. Dehydration can be a significant issue in the summer, especially with increased outdoor activities. Drink plenty of water throughout the day and consider hydrating snacks like watermelon or cucumber to maintain your fluid balance. Always keep your bottle of water with you to encourage frequent sipping.
Managing Social Events and Gatherings
Social events don’t have to derail your fitness program. With a bit of planning and mindful choices, you can enjoy gatherings while staying on track. Start with salads and lean proteins and be mindful of portion sizes with heavier dishes and desserts. Smaller portions let you sample a variety of foods without overindulging. If you bring a dish, make it healthy so that there’s always something nutritious for you.
Now y’all know how friends and family can be around this time of year. Sometimes they even guilt trip you about following your diet. Are you feeling any pressure to eat and drink more than you’d like? Here’s what you want to do: have a plan. Opt for a light drink or politely decline second servings. Practice confident “No thank you’s” and remember that your health goals are more important than momentary indulgences. Enjoy your time at social events without guilt. Embrace moderation. Indulge mindfully and offset indulgences with healthy choices at other times. Stay active at these events; dancing or playing outdoor games can help balance out those indulgences and control hunger just a little bit. It takes your mind off everything.
Mental Wellness and Motivation
We can’t get through this conversation without focusing on your mental fitness. Summer happens to be a month where fitness plans fall to the wayside. It’s well known among fitness professionals that summer is the worst month for booking clients and keeping them consistent over the season. This is where you are head above the rest, though, because your ability to stay on track starts with you. Your mindset is a powerful tool on your fitness journey. Cultivating a positive attitude can significantly enhance your ability to reach and maintain your fitness goals. Focus on the positives and appreciate the progress you’ve made, the small victories, and stay optimistic even when challenges arise. Positive reinforcement can boost your motivation and make the fitness journey enjoyable.
And if you fall off the wagon, don’t freak out. Get back up. Setbacks are part of the process. Instead of letting them derail your progress, learn from them and move forward with renewed determination. Give yourself grace. Forgive yourself for slip-ups and see them as learning experiences to refine your strategy. Each day is a new chance to make better choices. Lean on your faith and community for support. Knowing you’re not alone in this process can provide the encouragement you need to stay on track. Being part of a supportive environment, such as our group coaching calls and our Discord server, offers accountability that makes the journey feel less solitary.
Practical Tips and Hacks
So before we wrap things up, I want to give you some actionable tips so you can stay on track and keep consistent throughout the rest of the summer. These are tried and true strategies to make your fitness journey smoother and more effective. Plan your day efficiently to include time for workouts and meal prep, ensuring that you stay on track even during busy summer days. Use planners or digital tools to schedule activities and stick to your plan. Remember, it’s discipline that wins this race at the end of the day, and having reminders about your routine during the time of the year most people get lazy is crucial. Leverage fitness apps for tracking progress, meal planning, and staying motivated. There are numerous apps that can help you to track your heart rate and calories. We have our training tracker for your workouts in the client portal. We even have our very own AI coach Roxie for tips, advice, motivation, and more, so use them to your advantage to stay connected to us and most of all, to stay accountable.
If your schedule starts getting a little hectic, have a set of quick, effective workouts for days when time is short. Even a brief, intense workout can be beneficial. High-intensity interval training and bodyweight exercises are perfect for squeezing in a workout without needing special equipment or much time. We have plenty to choose from in our database, so make use of the individual workouts in the client portal.
Final Thoughts and Encouragement
Let’s wrap up with some final thoughts and encouragement to keep you motivated. We’ve covered setting realistic goals, adopting a holistic approach, integrating effective workout strategies, maintaining good nutrition, managing social events, and ensuring mental wellness. Remember, a balanced and enjoyable approach to fitness is essential for sustainable progress. Empower yourself with staying focused and positive. Always keep in mind your guttural “why.” Remind yourself that you are capable of achieving your goals and that every small step matters. Encourage persistence and celebrate your journey, not just the destination.
Finally, I urge you to set a specific fitness goal for this summer. Write it down and share it in the comments and commit to it. Personal goals drive commitment and create a sense of accomplishment when achieved. Thank you so much for being a part of this amazing community. Your support and involvement mean the world to me. I want to wish you a joyful and healthy summer filled with success and happiness. Remember, every step you take is a stride towards a better, happier, healthier you.
Inspirational Closing
Let’s close off with an inspiring line of Scripture: “I can do all things through Christ who strengthens me.” Philippians 4:13. Let this verse remind you of your strength and capability as you navigate your fitness journey.
