I’m ready for a strong, healthy and fit summer body!

Spring and summer are common seasons for people to become intent on getting their body into ‘tip top shape’. This might be so that they feel more comfortable in a swimsuit, or perhaps they just want more energy to participate in games such as beach cricket. It should be noted a fit, strong and lean summer body is achieved through year-round efforts. However if you’ve hibernated for much of the winter, all hope is not lost! If you’re ready to take the next positive step towards improving your health and fitness, then following these tips will help to get you on track.

Before we get started, I just want to check that you are feeling well? If you’ve got a winter cold still hanging around, head over to this blog post. It has some great tips to help you feel better before the summer season. This is a crucial first step towards a strong, fit and healthy summer body.

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Eat and drink well

summer bodyThe simple focus here is plenty of water, fresh fruit and vegetables. Supplement these with meat, eggs, whole grains and legumes. Limit processed food as much as possible, which can contribute to a decrease in energy levels and impaired fat burning ability. Start by thinking about one healthy step you can take towards your ideal summer body by improving your nutrition. A piece of fruit to snack on in the morning? An extra glass of water each day? An extra vegetable added to your evening meals? Homemade instead of bought lunches?

If you’re eating amazingly well but still feel like you’re lacking in nutrients, you might want to consider giving yourself a vitamin boost. Perhaps you were sick a lot over the winter and your energy levels are feeling low? Find out all about IV vitamin therapy and how it could help to regain your energy levels.

Click here to learn about five healthy eating tips specifically designed to help you with your fit summer body goals.

Move your body

Find a physical activity that you love to do and repeat it often enough so that you will get a result. Include some cardio (‘huffy puffy’) exercise as well as some resistance training (e.g. weights or body-weight exercises, or a resistance based exercise class in the gym). This will help ensure all the physical systems of the body are getting a great workout and that you’re progressing towards increased muscle tone, energy levels and heart and lung health.

If you want to do an exercise session from home, you’ll probably want to check out my complete guide to using exercise resistance bands. It even includes two full workouts for you and could be a great next step to work towards your summer body goals.

Prioritize sleep and relaxation

The body repairs and burns fat when it is in a relaxed state. Therefore it is crucial to prioritize an early bedtime, ideally by 10:30pm to stay in line with normal circadian rhythm. You should also plan some relaxation into your day, every day. One of the easiest ways to do this when you are busy is to stop a couple of times a day. Close your eyes and focus on ten long slow deep breaths. You will be amazed at what effective rest and relaxation will do for your energy levels. It will help you make faster progress toward your summer body goals. If you have trouble with sleep, check out these five factors that can affect it.

Spend time with like-minded people

Spend time with people who share your values of health and fitness. It is common to adopt similar habits and lifestyles to those whom we spend the most time with. So find friends, family members and colleagues who help inspire you. Spend more time with them and notice how your motivation to eat healthily and exercise regularly improves.

If you enjoyed this article, you might want to find out how to keep your exercise motivation high until summer arrives.

What will your next step be towards your summer body goals? I’d love to hear about it so feel free to leave a comment below!

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2 Comments

  • Annie

    Good tips Elly for getting fitter, toned and healthier as summer approaches.

    I generally lead a healthy lifestyle but as I’m getting older I’m finding it harder to stay toned. Do you think this is partly due to my age or would you say I’m not doing enough exercises that will help with muscle tone? On average how many times a week would you suggest and for how long? The age I am referring to is 60’s.

    Thanks for the workout options using a resistance band.

    • Elly McGuinness

      Hi Annie! Muscle mass naturally peaks sometime around our early thirties. So from then onward it’ll be harder to build, and even maintain muscle mass. It becomes even more important to include resistance training (lifting weights, using resistance bands or doing bodyweight exercises like squats and push ups) as part of our exercise program as we get older. You’ll need to do these to a level that challenges your muscles and at the same time you need to be able to do them safely and effectively by using good technique. Certain activities of daily living will also help your muscles stay strong and toned. These include outdoor work like gardening, and taking the stairs instead of the lift.

      Nutrition will also play a big role in helping you to stay as toned as possible. This includes eating lots of ‘real food’. Protein foods are especially important to help your muscle tissues repair.

      Although we are fighting natural age related muscle decline as we get older, there is always opportunity to get stronger and more toned. I have met people who are well into their 70’s who are super toned and strong. Some of them are even stronger than they were in their 20’s and 30’s because they focus on this area of their health a lot more than they did back then. I know a lovely couple in their 70’s who recently climbed Mount Kilimanjaro, which I think is pretty amazing! They have kept themselves very strong and also look very toned compared to others in their age group.

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