We all love the warmer weather. Beach days, vacations, weddings, BBQ’s, flex time at work ANNNDDD Shorter shorts, smaller tank tops, bikini bods and outdoor workouts! People generally are more social, smiling bigger, enjoying life just a little bit more this time of year, right? The one “problem” when it comes to the summer time is that it can be THAT much harder to find the motivation to exercise, eat sensibly and get back into a routine. I want to share some awesome tips to help you FIND MOTIVATION again in the summer time! Beat the heat
Check Out a New Route
Nopppeeee…still not a runner! But I do have to say that in the warmer weather, I am much more apt to take my workout outside and go for a nice jog. As you can see by the picture below, I am no speed demon. I Am not training for, distance or training for any long distance running events, I am running because when I feel like it, it feels good. I have a cool app on my phone ‘map my walk’ and it tracks the route and breaks down the split time and total distance while you are running or walking (downside, you have to carry your phone) BUT for me, it works because my runs don’t last much longer than 3.5 miles TOPS. I find it exciting and fun to get out and try a new route especially in a new area. I live right downtown, so some days I will run along the esplanade and other days I will cross the bridge and run on the Cambridge side. Some days I run toward downtown and other days I run toward Brighton and Newton. I like to switch it up
Get Outdoors and Try Something New
As much as I love being in a gym, surrounded by hard working bodies and metal, its so refreshing to take advantage of the outdoor bootcamp workouts that you can find in your area! Most big cities offer a wide range of outdoor workouts that you can attend (some for free!) These workouts you can go to with a friend and are FUN. They will bring a whole new level of challenge to your routine and you may learn a few moves or two that you can incorporate into your own routine. You will be moving constantly challenging different muscle groups while laughing with friends…and hey! You may even meet some new like minded fitness peeps
- If you are local to Boston, check out ATHLETA and LULULEMON for community based FREE Fitness Events!
- My girl, Kendall is running outdoor workouts all summer as well!
- Fort Point Yoga
- Summary of outdoor bootcamp workouts
- YOURS TRULY!! I run my own bootcamp “1FitBootcamp” (Message me for more details!)
- Nike Run Club
- Marathon Sports Running Club
- City Sports Run Club
FRUIT IT UP!
We all know fruit is uhhhmazing in the summer time. It is abundant and full of flavor and color. They are also nutrient packed. Post workout- you will replenish your glycogen levels in both your muscles and your liver. Fruit provide a great mix of protein and carbs for a perfect post workout addition! My favorites include berries, cherries, peaches and pineapple (which contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue)
Set a New Goal
Many people have goals of shedding a few pounds or leaning out when summer rolls around. Its as if we have this fear that our bodies are not good enough to wear shorts and a tank top. While I am all for these goals, it is also great to think outside the box. Working toward the same old goal summer after summer can get old. Pick something NEW this summer. Join a co-ed softball team, sign up for a half marathon or 5k, workout with a friend 2x a week, set your alarm clock 30 min earlier to hit those AM workouts. Just make a commitment to try something new each week. Make the goals EXCITING and you may just be inspired.
Try a New Protein Shake!
You all know I love a good protein shake and there is no better way to cool down and refuel after a great workout whether that be a run outdoors or a hard strength training session than with an ice cold protein shake! Sometimes in the summer, the last thing I want to do is cook a heavy meal post workout such as eggs and sweet potatoes or even heat up chicken. All I want is a thick, flavorful protein shake in a cold glass. Well Now is the time to experiment! The optimum time to eat more higher glycemic index foods is within 30 minutes of an intense weight training workout. (replenish lost glycogen stores) When eaten immediately post workout and combined with a good source of protein these fruits aid in the recovery process and protein absorption and can actually help the body to build muscle and burn fat.
THE BEST PROTEIN SHAKE RECIPES <– Click this link to see some amazing protein shake recipes!
Here are some simple guidelines for making a recovery protein shake!
1. First, the liquid! I like to use only about 4-8oz liquid because I like my protein shakes thicker like a milkshake! The possibilities are endless! I sometimes use almond milk, water or even cherry juice which is great for recovery. If you had a very strenuous strength training workout, you could use a fruit juice higher in sugar which will aid in recovery such as pineapple juice (anti-inflammatory benefits as well) Or 1% milk which has protein and carbs as well.
2. Fruits and Veggies! I always throw in frozen fruit and some sort of green veggie into my shake. You could try frozen berries, mango, cherries, pineapple, banana Try 1/2 to one cup of produce! I love using FROZEN fruits and veggies because it can substitute the ice.
3. Add Protein and (fats) Choose your protein wisely. My favorite brands are Isopure, Cellucor, Sunwarrior (brown rice protein) and Jay Robb. 1 scoop of protein will be perfect! I put FATS in paranthesis because this can be person to person dependent. Ideally, right after an intense workout you want to get Protein and carbs into the bloodstream and body ASAP to aid in quick recovery and muscle growith. We all ideally want to seek highly digestible sources, such as fruit, higher GI carbs and whey protein. Things you can absorb fast, that don’t spend a long tim
e in your stomach and get into your blood stream and muscles quickly.
- Fat can slow down the rate at which food leaves the stomach, so while fat can keep hunger at bay and keep your tummy from growling, it doesn’t get into the bloodstream as quick as the protein and carbs. Fats can tend to slow down the digestion and absorption process post workout.
- If you are looking for increases in athletic performance and weight gain, then keeping your post workout meal lower in fats would be very beneficial for you since you want to recovery in the most optimal way possible, just ensure that after your post workout shake, you are eating a REAL meal after about an hour later.
- If you are looking for fat loss primarily, you can add in some good fats post workout, as this will aid in keeping you satiated and won’t leave you HANGRY within 30 minutes after eating, thus overall taking in less calories. When we are hangry, we tend to grab anything in sight!
4. Spices, Sweetners and herbs! Try adding in honey, agave and fresh herbs! I love fresh mint and basil in my protein shakes as well as a little raw honey for some quick carbs and sweetness. Another great idea is cinnamon, nutmeg or unsweetened cocoa powder. If you want to get crazy try adding different extracts such as coconut, vanilla, peppermint or orange!
5. ICE! (1 cup) will give you a thick, milkshake-like consistency, while less ice (1/4 to 1/2 cup) will produce a thinner smoothie. Use less or no ice if you’re using frozen produce.
OUTDOOR BODY WEIGHT WORKOUTS
TAKE ADVANTAGE OF THE WEATHER
Summer can be an awesome time to chill out with such a rigid routine which can be amazing! With all of the traveling, weddings, events, BBQ’s, vacations, less structured schedule, it can be easy to throw workouts to the way side as well. I am not suggesting that you stop physical activity all together, but rather embrace the unknown and take advantage of the weather. longer days and outdoors. Post dinner instead of sitting in front of the TV, take it to the streets for a walk outside in the fresh air. MOst of us work inside all day so it can feel amazing to get some fresh air which will help you stay energized and invigorated. Grab a friend or loved one or furry friend and hit the streets!
Make time for yourself, decrease stress and sleep!
We all know that toomuch stress can have a negative effect on ones health. The body functions best when well rested. When the body doesn’t get enough sleep it can experience stress which will thus force you to store more fat. When we are tired, we also have a tendency to grab food that may not be the healthiest so you could be taking in extra calories without even knowing it!
Stress comes into play when our bodies go into fight or flight mode and thus slows down the metabolism and aids in fat storage. The hormone also slows the production of testosterone, which is essential for muscle building. Chronically low testosterone promotes loss of muscle mass, which ultimately can slow your metabolism.During the summer months, it is just as important to do things that you enjoy and bring your stress levels WAY down. Whether that be an outdoor yoga class, or long walk outdoors, swimming in a nearby lake or pool or spending carefree time with friends and family. You choose what makes you feel at ease!
DO YOUR THING THIS SUMMER AND MAKE IT THE MOST MEMORABLE ONE YET!!!
How do you stay motivated in the summer months?