Summer Sustainability
How to Keep Your Healthy Habits Sustainable
Summer is here! The summer months often inspire us to jump into new workout routines to help us achieve a “beach body” (whatever that is!), or to try quick fix diets and cleanses in order to slim down before we have to shed our layers of winter clothing. Neither of those options work in the long (or short) term- especially during times when we are not on our normal schedule. Summertime can be a very busy and hectic time for most of us, and not the ideal time to suddenly decide we need to drop twenty pounds. With so much going on during summer- the kids are out of school and we need to shuttle them off to their various summer activities; we often plan longer family vacations during the summer months- our routine can get easily thrown off, so best not to begin a rigorous new exercise or overly restrictive diet right now. Instead, focus on how you can maintain your existing healthy habits and create strategies to keep your activity and nutrition patterns sustainable! Here are my top 5 tips for keeping your summer healthy and happy!:
Find exercise you enjoy! We are much more likely to repeat activities which we enjoy doing, and although working out may not feel great 100% of the time it is psychologically easier on us if we can find something- anything!- about a workout which we can look forward to. Maybe that is finding a favorite instructor, a preferred class format (cross-fit, Zumba, circuit training, spin, etc…), or having a workout buddy who you just can’t wait to see for your workouts together. Whatever your incentive, find that extra something that you can get excited about and you will be more likely to be consistent with your workouts.
Drink plenty of water! Hydration is important at all times, but especially crucial during hotter weather because we lose more electrolytes and water through sweat that when it’s cooler out. And with so many outdoor barbecues and cookout parties we are spending even more time out-of-doors. The alcohol also tends to flow freely during these summer festivities. While I advise clients to consume as little alcohol as possible (bad news- there are absolutely ZERO health benefits associated with alcohol consumption), I understand that this is simply not realistic for most. So enjoy your alcohol in moderation and be sure to drink 8 ounces of water for each alcoholic beverage you drink.
Get more water with (whole) fruits! Water-based fruits are a great way to increase your hydration and will keep you feeling full due to their fiber content. NOTE: I am talking about WHOLE fruits here, NOT fruit juice! Some of my favorite water-based fruits include watermelon, cantaloupe, cherries, grapes, and oranges.
Take advantage of the weather and go play outside! Summer is meant to be spent enjoying the outdoors, so use the nice weather as an excuse to get active outside! Plan a beach day and bring a volleyball, play a game of tag in the sand, and splash around in the waves! Or head to the park and get a pick up soccer or basketball game going with your kids. Just remember to wear your sunscreen and stay hydrated!
Maintain healthy sleep patterns! Just because you may have some time off for summer does not mean you should change your normal, healthy sleep patterns. Getting as much sleep as you can before midnight is important; that is, having a bedtime of 9-10pm is much healthier than passing out at 12 or 1am. The same goes for the morning: make a habit of setting your alarm even when you don’t have to. Proper sleep helps to regulate the hormones responsible for telling us when we are hungry and full, so poor sleep habits can cause us to crave processed carbohydrates (such as white breads and potato chips) and sugary foods.
Remember: it’s not about restricting yourself- life is about taking time to enjoy our friends and families, not obsessing over each calorie or a missed workout once in a while. In order to create healthy habits that last it is good to make small changes that work for your life. Healthy eating and exercise are not punishments- it feels good to care for our bodies! Use these tips to help create sustainable behavior changes and start feeling better, every day.
About the author:
As an independent health and fitness coach, Vera has worked with over 200 individuals and several corporations to implement strategies to create sustainable health-positive behavior modifications. Through earning a Master of Public Health degree and becoming a Certified Health Education Specialist (CHES®), Vera is uniquely prepared to help clients work towards their health goals.
As a small business owner operating a health and fitness coaching practice for over 6 years, Vera has been educating clients on all aspects of creating and maintaining healthy lifestyle behavior modifications. As a qualified and highly educated health coach Vera is an effective agent of change, helping clients to create sustainable, lasting lifestyle modifications.