There's no time like the summertime. For many of us, it's a period of travel, longer days, setting an OOO, and generally taking some time to enjoy life.
Of course, all these gatherings, travel days, and disruptions can wreak havoc on our healthy routines... and if you know For Wellness, you know we're all about healthy routines.
We don't do fad diets and we don't extreme workouts. We do consistency and balance.
That's we think it's important to stay mindful of the long term goal: better health.
To help you enjoy the warmer days without losing sight of your health goals, we've put together a guide of some small steps you can take to keep everything on track.
1. Plan for Summer Temptations
Barbecues, ice cream, and cocktails are summer staples. To stay on track:
- Eat a healthy snack before attending events to avoid overeating
- Bring a healthy dish to share at gatherings
- Choose lighter options like grilled vegetables and lean proteins
- Avoid sugary drinks
- Swap ice cream for an ice block, as they're typically lower calorie and more hydrating
2. Stay Hydrated
Proper hydration is crucial, especially in the summer heat:
- Carry a reusable water bottle everywhere (pop it in the fridge overnight so it's cool when you grab it in the morning!)
- Set reminders to drink water throughout the day
- Infuse water with fruits for added flavor
- Monitor urine color (pale yellow indicates good hydration)
3. Maintain a Consistent Sleep Schedule
Summer's longer days can disrupt sleep patterns, waking us up earlier and making it more difficult to wind down at night. This can lead to fatigue, throwing off our workout routines and making it generally more difficult to make healthy decisions.
To combat this:
- Stick to a regular sleep schedule, even on weekends
- Create a relaxing bedtime routine
- Keep your bedroom cool and dark, close any gaps in your curtains or blinds and try to maintain airflow n your bedroom
- Set an alarm to start getting ready for bed. With longer days, we often don't realise it's time to wind down until much later, which pushes back our sleep time.
4. Prepare for Travel Days
Travel is a serious culprit for derailing healthy habits. Something about long hours, stress, and a new destination makes it difficult to avoid unhealthy decisions. To stay on track:
- Pack healthy snacks for the journey instead of buying from gas stations and fast food outlets
- Practise mindful eating: prioritize whole foods and protein where possible so you don't fill up on unhealthy options. Avoid processed carbs and sugars. Keep a stash of Superfood Bites™ Focus on hand to combat cravings!
- Stay active during layovers (walk around the airport)
- Stay hydrated
- Stretch after long periods of sitting (Recovery Gummies™ Restore are a great travel aid if you're prone to sore muscles)
5. Incorporate Fun Summer Activities into Your Fitness Routine
Make the most of the season:
- Try water sports like swimming, paddleboarding, or kayaking
- Go for hikes or nature walks
- Join outdoor fitness classes or boot camps
- Organize active outings with friends and family
6. Practice Mindful Eating
Summer's relaxed atmosphere can lead to mindless snacking. Instead:
- Eat slowly and savor each bite
- Pay attention to hunger and fullness cues
- Use smaller plates to control portion sizes
- Choose hydrating foods like watermelon and cucumber
7. Stay Accountable
Maintaining motivation can be challenging. To stay on track:
- Find a workout buddy or join a fitness community
- Use a fitness tracker or app to monitor progress
- Share your goals with friends and family for support
- Consider working with a nutritionist or personal trainer
8. Practice Self-Compassion
Remember that perfection isn't the goal:
- Don't beat yourself up over occasional indulgences
- Focus on progress, not perfection
- Use setbacks as learning opportunities
- Regularly reassess and adjust your goals as needed
By following these tips and being mindful of common pitfalls, you'll be better equipped to stick to your health goals this summer. Remember, consistency is key, and small, sustainable changes can lead to significant long-term results!
