Fitness Friday-Getting ready for Summer

7 Days to your Healthiest Summer yet

Summer is right around the corner which means we want to look and feel our best when it arrives. A lot of people follow fad diets to get themselves "summer body ready" and it is not always the healthiest or most effective way to get the mind and body that you want. Instead of pushing our bodies to the extreme, we have decided to follow a more mindful and healthy way of getting ready for summer and couldn't be more happy with the results so we have decided to share our journey with you!

Day 1: Assess your goals- This is the most important day because it is when you assess what you are trying to accomplish. "Summer Body" is a vague term and often times leads to frustration and anxiety because you don't have a clear goal in mind, which means you won't have a clear plan on how to accomplish it. If your goal is to loose weight, don't place you focus on loosing "pounds". When working out, you will gain muscle and muscle weighs more than fat so often times people get frustrated and will restrict eating because of gained weight, which is not healthy and can actually drastically slow down your metabolism. So if your goal is to loose weight, focus rather on muscle tone and loosing inches. The most important point to goal setting is to set something realistic. Don't set a goal that is nearly impossible to achieve. Be realistic about your schedule and what you can accomplish in the amount of time you have (we committed to 30 days), this will help you stay on track and keep a positive mindset.

Day 2: Clean out your fridge- Once you have your health goal in mind, it is important to start fresh. Clean out your fridge to make room for healthier foods and get rid of anything that can tempt you to loose focus. Starting fresh helps you mentally start fresh as well, which is important because your mind and body are very connected.

Day 3: Set a schedule- It is important to place yourself on a schedule that you can hold yourself accountable to since it is often too easy to get side tracked. What we found most effective was putting our workout schedule in the calendar with a reminder on it so that each day we were reminded to hit the gym. Also, be realistic about your schedule. If you have a very hectic life, working out everyday may not be best for you and your body. Getting enough rest and reducing stress is just as important to weight loss as working out is. 

Day 4: Get started- Now that you have a clear goal in mind, a fridge stocked with healthy foods, and a schedule, it's time to get started. Our trainer recommends performing cardio 2 times a week and strength training 3 times a week. It is very important to make weight training part of your routine because when you build muscle you actually burn more fat than when you perform cardio training. Another effective weight loss strategy is to incorporate HiiT training into your routine twice a week. HiiT stands for High Intensity Interval Training which is a form of cardio exercise where you speed up your heart rate for intervals and then follow it with brief rests. HiiT has been found as one of the most effective ways to loose weight and improve your heart rate and blood pressure. You can do this by jogging on the treadmill at a comfortable speed for you and then bring the speed up to a sprint for 30 seconds and then back down to a jogging pace. Repeat this for 15 minutes and we promise you will see a difference. Every person is different and needs vary from person to person so we recommend consulting your doctor before beginning any workout regimen and speaking with a personal trainer to assess the best plan for you. 

Day 5: Cook at home- one of the biggest culprits in the health journey is diet. We understand that schedules get hectic and it is often times impossible not to eat out, but try to avoid it if you can. Eating out at a restaurant, even when you choose something healthy, has on average 2x the sodium and fat than the same food cooked at home. The best way to avoid this is to meal-prep at home for the week. Not only will it save you a lot of calories, but you will be surprised just how much money you save as well!

Day 6: Cut down on Alcohol- Nothing is better than a glass of wine after a long day at work, but try to cut down on how many glasses you have a week. Alcohol has a lot of empty calories that add up before you know it. Alcohol also has negative effects on sleep, mood, and metabolism. If you are going out, we recommend to stick to the lighter alcohols and mix with club soda instead of actual soda. Lighter hard liquor has fewer calories and fat than dark liquor and cutting out soda will take a lot of calories out of the drink.

Day 7: Rest- Rest is extremely important to any fitness and health plan. Rest is when you body recovers and allows your body to repair your muscle and rebuild it stronger which leads to the toned look you're aiming for. Rest is also important for your mental state. Take some time to meditate and reflect on all that you have accomplished this past week and re-inspire yourself for the next week ahead. You can do this!