5 Tips to Staying on Track all Summer!

Tuesday, January 16, 2024

Primary Blog/5 Tips to Staying on Track all Summer!

Summer is here, and with it comes lots of opportunities to overindulge. Around every turn are BBQs, pool parties, beach days, vacations, and more. Yes, summer is FUN; however, sabotaging all the hard work you've put in throughout the year doesn't set you up for long-term success. This summer, instead of throwing in the towel and gaining back those pounds you worked hard to get off or losing the hard-earned muscle, or maybe just not feeling your best, I've put together some of my tried and true best tips for staying on course and still enjoying all the summer festivities!

#1- Drink your water! Staying hydrated is essential when it comes to weight management. Water helps flush out toxins, aids digestion, and helps you stay hydrated during summer. Often, dehydration or thirst is mistaken for hunger, so ensure you drink 1/2 of your body weight in ounces at a minimum daily to get enough.
*Pro-tip: get a large water bottle that you can fill up and keep with you all day long to track your intake easily.

#2- Drink responsibly! Alcoholic drinks are notorious for being high in calories and sugar. Empty calories add up quickly and can easily add unwanted weight. Alcohol also slows down your metabolism and can interrupt sleep, increasing tiredness and sluggishness. Of course, you should allow yourself to enjoy the occasional social drink and celebrate the moments, but remember that more is not always better.
*Pro-tip: swap out every other cocktail or more with flavored bubbly water. You'll still enjoy the social benefits without the extra calories.

#3- Make workouts non-negotiable. Make it fun, try a new class, grab a friend to go hiking, or hire a trainer to keep you accountable. Between playdates, trips, camps, and more, it can get tricky to fit in your workout if it's not scheduled and on top of your priority list. You're also more likely to make healthier choices when exercise is a part of your routine. Keeping up with your training over the summer will make it much easier to get back into your regular schedule when fall comes.
*Pro-tip: Work out first thing in the morning. Whether on vacation or at home, getting your workout done in the morning is the most surefire way to ensure that it doesn't slip through the cracks.

#4- Rest and relax. Being on the go day after day can and will take a toll on your body. With the longer days, staying up late and waking up early can be easy, but sleep is essential for your overall health. Do your best to get 7-8 hours of sleep daily. Sleep helps your body recover, improves mood, increases energy, and studies also show that those with good sleep hygiene tend to have healthier body composition and lower weight.
*Pro-tip: keep your room dark and between 68' and 72' Fahrenheit for the best chances of quality rest.

#5- Keep it fresh! Always load up on fresh veggies and fruit first. These foods are self-regulating, meaning you will get full before you have over-consumed calories. In other words, there is no reason to set limits on veggies or veggies. However, some fruits, such as the tropical kinds, including but not limited to pineapple, bananas, and mangos, are high in sugar and should be consumed mindfully. Eating fresh first will help you to manage calorie input better and help you with your fiber intake. Summer is great to hit your local farmer's market for the freshest, in-season produce. Plus, you'll be supporting local small businesses!
​ *Pro-tip: bring a veggie platter to every gathering to make sure there is always a healthy option.

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Hi, I Am Jaime Duggan

CEO Of Empowered Health

Your dedicated healthy lifestyle coach and certified personal trainer. I'm here to guide you through a transformative journey of wellness, offering personalized strategies for proper nourishment, effective exercise, and quality rest. Beyond the scale, we'll focus on holistic well-being, emphasizing sustainable, empowering habits for a happier life. I cherish family time, wholesome cooking, joyful physical activities, and reading, which fuel my own health journey. Ready to become your best self? Let's embrace this wellness journey together!

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