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7 Tips For A Fit Summer Body

7 Tips For A Fit Summer Body

Summer is a time for fun and sun… for vacations, barbecues, parties, and drinking. While you should relish these activities during this time of the year, it is often difficult to maintain a fit body during these months and it is important to make sure that your health doesn’t suffer along the way.

You can have fun as well as take care of yourself this summer. If you are able to keep your body fit, healthy, and happy throughout the summer months, you will build the habits to keep it going onto the next summer as well. Here are seven tips for building and maintaining a fit summer body.

1. Eat right

Your diet should consist of lots of fruits and vegetables. According to The Harvard School of Public Health you should be eating nine servings of fruits and vegetables per day, equivalent to two cups of fruit and 2.5 cups of vegetables per day. That is a minimum estimation so you should be able to eat as many fruits and vegetables as you want.

You also need to focus on eating the right amount of protein, fats, and good carbohydrates. Good carbohydrates include quinoa, brown rice, whole wheat, rye, and barley. Bad carbohydrates are found in refined white bread and processed foods like French fries. The amount you need to consume depends on how active you are, your height and weight, your age, your gender, etc.

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A general guideline is to stay away from fast foods which are loaded with Trans fats and added sugars. Substitute hamburgers and hotdogs with turkey burgers and turkey dogs. Try grilling salmon and shrimp instead of bratwursts. Eat grilled vegetables such as zucchini, peppers, and onions or salad on the side as opposed to French fries or potato chips. (French fries do not count as a vegetable contrary to popular belief). Fruit salads make great summer desserts as a substitute for ice cream and cake.

Eating right takes discipline and awareness. It doesn’t mean you can’t ever eat a hamburger, cookie, or potato chip. It means you are consistently putting healthy foods in your body. You will notice how much better you feel because you are eating healthy and clean. After a while you might not crave the hot dog like you did before.

2. Eat light

Don’t starve yourself: if you are hungry you need to eat, but try to concentrate on how much you eat. Make an effort to not overeat. When eating there is a point when you have eaten enough and are satisfied, and then there is that point that many of us go past. This is the point you should try to avoid.

Try eating smaller meals throughout the day. Eat a large breakfast and smaller portions throughout the day. Eating this way can be beneficial especially if you are looking to shed a few pounds or get more toned. But remember just because you are eating smaller meals doesn’t mean you shouldn’t care about what you are eating. Eating right and eating light go hand in hand.

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3. Hydrate

It is always important to drink enough water. This is especially necessary during the summer months. According to the American Heart Association, staying hydrated is critical for your heart health. “Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently.” This is not anything to take for granted. Without enough water your heart is going to suffer. If your heart suffers your body will as well.

The amount of water you should drink depends on many different variables. A useful way to test if you are drinking enough water is to pay attention to your urine. If it is light in color than you are drinking enough. If it is darker than you aren’t drinking enough. Also pay attention to how often you go to the bathroom. You don’t want to drown yourself because that can have negative consequences as well, but you want to ensure your body is properly hydrated.

If you are planning on spending a lot of time outside in the sun counteract dehydration symptoms with lots of H2O. This is really important when you plan on drinking alcohol or any other liquids that can lead to dehydration. Always have enough water available during the summer months no matter what you are doing.

4. Exercise

Humans aren’t meant to be a sedentary, so try to get as much exercise as you can. There are so many ways you can exercise effectively especially during the summer months. Running, walking, swimming, hiking are all simple forms of exercise you can do outside in the sunny weather. Unless you have severe health restrictions, there is a form of exercise out there waiting for you.

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The summer months are the perfect time to start taking exercise seriously. It can often be difficult to undertake an exercise regimen during the fall and winter months because of the cold and unfavorable weather. Play beach volleyball, go for long walks on the beach, or swim in the lake or the ocean. Exercise doesn’t have to be intense cardio or strength training. Take advantage of the warm weather and treat your body well.

It is important to determine what kind of body you want. Are you trying to lose body fat or do you desire to be more fit and active? Cater your exercise to fit your individual needs.

5. Focus on the core

Just as the foundation keeps a house strong and solid, the core keeps your body strong and solid. Even though core training is a form of exercise in itself I thought it deserved its own point of emphasis. Whether you are trying to form a six pack in your stomach or merely wanting to be stronger, focus on your core when you build your body for the summer. The core keeps your entire body together. If your core is weak than your whole body is going to suffer. Along with the normal exercise you do throughout the week add in some extra core work 3-4 times per week. This routine doesn’t need to be extreme. It is important to give your core the extra attention it deserves.

Having a strong core is more than just constructing sexy-looking abs. According to the Mayo Clinic, having strong core muscles is important for performing any physical activity. “Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.” Building a strong core is essential to a healthy body and beneficial for those of all ages.

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6. Limit alcohol

This one can be tough especially during the summer months. I know how nice it can be to sit around outside during the summer months enjoying some adult beverages. As I said previously this is an enjoyable part of summer that you should take advantage of. But try to limit how much you drink and pay attention to what you drink.

If you are concerned with your body than you will limit how much beer you drink. Beer is refreshing in the summer but it is filled with empty calories, which can be detrimental to your body. Also watch out for liquors like whiskey and rum because they tend to have a lot of added sugars. Light liquors such as gin and vodka are probably your safest bet if you plan on drinking often throughout the summer.

7. Get rest

Your body needs rest. Make sure you provide it with plenty of rest. Don’t stay up late all the time partying. Get enough sleep. At the same time don’t workout incessantly. Your body needs time to recuperate and strengthen. Take rest as needed. Find a balance between having a good time, exercising, and resting. Your body will thank you.

Featured photo credit: Zhuoku via img.article.pchome.net

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Mike Oppland

Mike is the Creator of Carpe Diem Motivation. He aspires to inspire individuals who are seeking a little extra boost in their lives.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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