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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 July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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