ML Coaching
Especially in summer you want to be in top shape and feel good – but once summer actually arrives, many people find it hard to stick to their fitness routine and their training and nutrition plan, especially once summer holidays start or get-togethers with friends come up.
In this post I'll show you 5 tips to help you stay active and fit during the summer holidays and not miss your goals.
1. Make sure you keep a certain structure during the summer holidays
When your calendar isn't as packed during the summer holidays as usual, it's easy to become inactive. Holidays are of course meant for taking a break – but days off don't mean you have to put your training on hold too.
Planning and structuring your daily routine will help you stay active and fit during the summer holidays too, instead of falling into complete inactivity. Schedule specific times for exercise, for example before breakfast. Get up at the same time every day, for instance, and set fixed times for meals. Write down the goals you want to reach this summer and work on making them happen.
2. Train outdoors
When it's warm outside, that's the perfect opportunity to move your sporting activities into nature. Go to the park, the forest, the lake, or an outdoor pool for swimming (an especially effective full-body workout!), or go cycling. When doing outdoor sport, remember to protect yourself properly: sunscreen, a long-sleeved shirt, sunglasses, a hat, and functional clothing that wicks away moisture when you sweat, to keep you cool.
And the most important thing: drink enough! It's best to always keep a refillable water bottle on hand. As temperatures rise in summer and physical activity through sport and outdoor activities increases, we need more water to make up for the extra sweat.
3. Try something new
And even when you're travelling, you can still exercise: you can go jogging on the beach, rent a bike for sightseeing instead of taking a bus, or try something completely new, like stand-up paddling or wakeboarding. Shared activities with friends and family can be made more active in summer too, for example with kayaking together or other fun water activities.
Make the most of the summer weather and walk or cycle instead of taking public transport or taxis. If you stay active, you'll easily offset the extra calories you might take in during the summer holidays. And it'll also make it much easier for you to get back into your normal fitness routine once you're home again.
4. Train in the morning
The summer holidays are ideal for an early-morning routine (after all, the key to success lies in a daily routine!). Especially because it's not yet as hot in the morning as in the middle of the day. Once the highest temperatures hit at midday, you'll sweat more during exercise and lose important sodium and other electrolytes, dehydrating easily and having less energy.
In the heat, it's also anything but easy to run kilometre after kilometre while jogging, or to get through a full workout (unless there's air conditioning, of course). If you move your training to the early morning hours, you'll have more energy to stay consistent. Push yourself and get up early!
5. Enjoy healthily
Summer is a time for enjoyment – but enjoyment doesn't have to be unhealthy! The variety of fresh fruit, vegetables and salad is especially large in summer, and peaches, melons, cherries, cucumbers, tomatoes and more provide quick energy and plenty of minerals that get lost through sweating. They also have a high water content.
An unhealthy diet in hot weather, made up of a lot of fatty, sugary and highly processed food, puts strain on your body. Of course you don't have to give up barbecue evenings with hearty dishes, fries at the outdoor pool, or late-night snacks, but you should scale back these indulgent moments and focus mainly on a balanced, varied diet.
Eating healthily doesn't have to mean deprivation at all. There's so much delicious food that helps you reach your summer fitness goals. Grilled vegetables, for example, need little to no oil and taste wonderfully refreshing with a splash of lemon.
Conclusion: The key to a healthy and fit life: patience, endurance and hard work
To reach your fitness goals, you need patience, endurance and hard work. Don't let the summer heat scare you off, and stay active during the holidays too. Exercising in the heat is just as possible as in cooler temperatures. Only above 28° is it advisable to adjust your training. For healthy training, listening to your body's signals is essential.
I'll support you on your travels too, with virtual personal training
With personal training you can take your fitness training to the next level. I'm happy to help you stay consistent throughout the summer holidays and work with you on your fitness, nutrition and mindset. With virtual personal training, I can support you while you travel too, and keep you fit during your summer holidays.
Together we'll achieve holistic changes across every area of your life, changes that last, not just until next summer. Feel free to book a free 30-minute consultation. I look forward to hearing from you!