July 12, 2017


July 12, 2017


July 12, 2017

Summer is flying by and here we are half way through it already. If you feel like you have lost track of your goals it’s okay, don’t beat yourself up about it. First of all every body has a bikini body and you should feel proud of the body you have because it is unique to you. The era of the “bikini body” is over with “strong is the new sexy” because well it is. Instead of focusing on the negative stop for a second and appreciate the areas of your body that you love. Maybe you have naturally strong legs, spend a minute  affirming yourself and watch how it can change your perception of your body image. Maybe you got off track from your summer goals or are feeling lost and simply don’t know where to start. Wherever you are in your journey is exactly where you are supposed to be so let go of the judgement. Here are a few tips to help you stay or get back on track with your goals for the summer.


1.Stay hydrated

Naturally with temperatures rising this means that your chances of becoming dehydrated are much higher in the summer time. Often times hunger can be confused with dehydration so before you grab for the snacks make sure to drink 12-16oz of water before eating. If you feel satiated that means you were probably slightly dehydrated and if you were not then grab a snack like fresh fruit and vegetables afterwards. Try adding a pinch of pink Himalayan sea salt in your water to step up your hydration game.  “There are two oceans of water in the body; one ocean is held inside the cells of the body, and the other ocean is held outside the cells.” – Dr. Batmanghelidj, author of Your Body’s Many Cries for Water. Adding a pinch of salt to your water helps to maintain the delicate balance of the amount of water that stays outside the cells. If you aren’t a big water drinker try adding different combinations of fruit to infuse your water with. Pre-cut lemons, cucumbers, oranges, apples, strawberries, ect and store them a head of time in the fridge.

2.Be prepared

“By failing to prepare, you are preparing to fail.”

Set yourself up for summer time snack success by buying fresh fruits and vegetables in bulk. Farmers markets are typically inexpensive and have fresh local fruits and vegetables in bulk quantities. Challenge yourself to eat more raw fruits and vegetables with every meal during the summertime. Eating them raw helps to alkalize the body and keeps all of the enzymes intact vs cooking them. Stick with less starchy vegetables such as cucumbers, jicama, bell peppers, radishes, and sugar snap peas. Wash and cut them a head of time for an easy grab and go snack. Store them in glass containers or mason jars to keep them crisp throughout the week.

3.It is easier to gain muscle and lose weight in the summer 

There is no better time to achieve your fitness goals than in the summer time. Generally speaking most people are more active during summer time months so get outside and take advantage of the vitamin D while its here. Because when winter rolls around studies have shown the majority of Americans suffer from the winter time blues which can lead to isolation during colder months. This is why people typically “bulk” during the winter. Get creative with your workouts and go on a hike or do a hiit workout on the beach during your vacay because there is no better time than now.

4.Up your protein intake

The heat of summer can tend to suppress your appetite even after a tough workout. If you want to maintain your hard earned muscle mass it is critical that you are still getting the proper amounts of protein throughout the day. You should be consuming 1 to 1.5 grams of protein to your body weight each day. If you are unsure how to calculate, click here to find out.

5. Indulge guilt-free

Life is all about balance and you shouldn’t feel ashamed for your food choices. Especially when food brings so many of us together during the warmer seasons. Summer is the time for bbq’s and it is perfectly okay to enjoy whatever you ultimately decide to eat. Choosing a designated “cheat day” does help when you are trying to reach your summer time fitness goals. Make Sunday your cheat day or move your cheat day to whatever day you know you might have an event to go to. Being strategic about when you decide to splurge will actually help you to not feel so deprived especially when you are looking at your goals long term. This doesn’t mean binge eat all day but the point is to enjoy yourself and establish a healthy relationship with food.

  • Accept and love your body exactly where it is
  • Be grateful for your body
  • You are strong, beautiful, and enough
  • Every body is a bikini body
  • You are limitless
  • You are strong
  • You are sexy
  • You are capable

Rock wherever you are at with your goals. Being in a healthy mental space is more important than a perfect tan and abs. What others perceive of you does not define who you are. Be proud of the progress you’ve made and realize that you are already summer time fine.