How to enjoy the summer and stay on the right track

Yay its July already, even though it doesn’t really feel like it the summer is here.

I had a several discussions with my clients and also other women who mentioned they find it really challenging to stay on the track in summer.

Are you finding it hard to find a balance during holiday when you need to enjoy the summer and also stay on the right track with weight loss & health and fitness goals, this blog is for you.

I am about to share several tips to help you feel great this summer and staying on the right track too.

WHY IT’S IMPORTANT TO STAY ON THE RIGHT TRACK

June, July and August is 25% of the year and I you look at it this way it’s a quarter of the year, which is a really big chunk.

BUT

You can be making changes every day.

Every single day.

My client’s are making progress as I write this right now and you can do that too.

It can be challenging. I agree. There will be temptations every where you look. All the family gatherings, BBQ, garden parties, holidays and weekend away. Yes, if you look at it like this – it seems very overwhelming to get to August and staying on the track.

What you need to do, is to take 1 day at a time and plan for it. If you look at it this way, it will seem more achievable.

But you need to plan it.

It won’t just happen by a chance. You need to intentionally plan the daily habits in.

For example, one of my client is going to do her workouts in the morning during summer. Her family will be either still sleeping or chilling and they don’t have to rush out of the house for a school run. So this may seem like a great plan. Yes you need to make sure you commit to this.

PLAN FOR WHAT IS IMPORTANT TO YOU

I, for example get up at 5am every morning. I don’t necessarily think there is anything amazing about getting out of bed that early. However, this is the only time I know I get everything done to make sure I stay on the track – do my workout, breath work & journaling to focus on the positives, meal prep and walk the dogs. I know, if I leave it for later, half of it won’t get done.

Another client of mine spoke to me about the garden & BBQ gatherings in summer with a lot of food and drinks.

If you want to start on the right track in the summer you need to stay focused. Go back to your goals & values. Write them down again so you can connect with them and remind yourself why did you start and why is it important to you.

Summer is not a FREE TICKET allowing you to go off the track for whole 3 months.

You can still enjoy your family and friends gatherings without falling off the track all together but you have to have a plan.

I understand it can be harder and it can be more challenging.

You need to have a plan that you don’t feel too restrictive on while you enjoy this time of the year and make a lot of good memories.

Remember this is not a 3 month challenge. The goal is to make progress while you live and enjoy your life.

5 TIPS TO HELP YOU STAY ON THE

RIGHT TRACK THIS SUMMER

1. Stay active

Plan your workouts and daily walks. Shorter session is absolutely fine. Once you set your daily activity levels and your session, make sure you stick to the plan and get it done. This will keep your body in check, and you will more likely fuel your body with nutritious meals too. Include your family, include your friends, play in the park, go on a hike, or bike. Stay active by doing what you enjoy. Set minimum 2-3 workouts per week to keep your body fit & strong.

If you are going away for a week, then you decide if you want to workout or not. Fine. It’s perfectly fine to take a week off and come back to it when you are back. Or wake up and do 20 min circuit because it makes you feel good and gives you a lot of energy. Whichever you decide it’s fine.  1 week of holiday is 2% of the year so look at the bigger picture here. It’s not what you do 1 week on holiday but what you do consistently every day that will determine your progress.

2. Have the treat after your main meal

This is important. I think this is the most challenging part for me. To stay on the right this summer you want to fuel your body with protein and vegetable first and then allow yourself your treat. If you know you have a party to go to in the afternoon which may turn into a long evening too, make sure you fuel well in the run up to it & make mindful choices while you are out. You can still have a great time. Stay accountable and follow your nutrition strategy. Create the balance so you can have fun too but set these boundaries now. 80/20 is great for this – fill your calories 80% with whole foods and 20% with something you like and enjoy.

During holidays and time away, this may look more like 60/40 or even 40/60. The important thing is to understand that this is ok and this will happen. But also know at which point to need to come back to 80/20 balance and your nutrition goal for your goal (so if you goal is lower body fat – creating energy deficit). This way you don’t turn one week of holiday into a month. The holiday is not the problem. The holiday is there to be enjoyed. It’s what you do after and what you do next.

If you are eating out, the chances are the meals will be more calorie dense because they use more fats to prepare your meals – that’s why its so delicious. Decide how will you eat on holiday and look at your meals as your fuel for the day. Prioritize protein and veggie an decide whether you have a drink or a dessert too. You don’t have to overeat every day just because it’s holiday – eat mindfully and enjoy the meals.

A lot of my clients always tell me they don’t track their foods, but they can recognise how differently they order and eat while they are away. Because they are set in their eating habits, they look for more nutritious meals and have the right balance to enjoy the time away too – whatever it is for you – dessert, ice cream, etc….same applies for alcoholic drinks. Liquid calories count too. They are empty calories and your body has to work really hard to process it.

3. Plan for the parties.

Just because you have a party on Saturday evening, it doesn’t mean you get to eat party food all day and the whole weekend. As I mentioned previously prioritise protein for breakfast and lunch and bank some calories for later to enjoy your party. I like to have small protein snack before I go out which means I won’t be starving when I get there. You can also check the menu. so you can prepare and plan what you will have. And remember the liquid calories count too. If it’s just one meal (not the weekend and holiday week away) make sure you plan for the day after and again take it one day at a time.

4. Set your limits.

When you go out with your friends and family have some boundaries to help you stay on the right track. This is your goal and no one else’s. It’s ok to say NO and feel happy about it. Set your limits before you go out and own it. You can still have a lot of fun with some the limits you set.

This can be challenging because you may have people telling you to ditch it while you are out, or keep offering your drinks despite you saying already several times you are ok. The peers pressure is a real thing and I know this is hard, especially  when you are the only one in the crowd. Own up to it. This is your goal and no one else. The chances are eventually you will inspire them and motivate them too but they don’t know it yet 😊

These limits don’t apply to the big events – for example your birthday, your anniversaries. But if you know you have a party every weekend this may and will affect your progress that’s why it’s important to decide which events you want to enjoy and which events you go to with a plan.

5. Don’t let one day ruin the progress you made so far.

It’s not what you do one day or one evening. It’s what you do consistently every day that will determine your progress. The day after your party you need to carry on with your nutrition, hydration, and activity level goals as before. And if you decide not to track the meals at the party that’s ok too. Just remember to be mindful of your body and carry on with your healthy habits as before. Your body is like a car – if you put fuel in petrol car it won’t go too far. Processed meals / alcoholic drinks are exactly that. If you eat more of those in shorter period of time your body will tell send you signals , you will feel more tired, sluggish and low energy.

If you set these boundaries for this time, you’ll be in control and the summer won’t consume you.

You’ll be in charge.

Creating balance and be consistent with it is the key.

And when you have that week or 2 off with you family away, you can just chill, turn off the food tracker, enjoy the meals and the time with your families and create some lovely memories.

ARE YOU GOING TO STAY ON THE RIGHT TRACK this summer?
DO YOU NEED SOME HELP WITH PLANNING AND ACCOUNTABILITY SO YOU DON’T FALL OFF THE TRACK?

MESSAGE ME NOW TO FIND OUT FIND OUT HOW I CAN HELP YOU ACHIEVE THIS.

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My clients understand that to achieve results they need to be disciplined with their habits. I had monthly catch-up calls with all clients who mentioned the summer will be challenging to help them prepare for it so they are in control.

They all messaged me after saying they feel really good about it and having a good, detailed plan for next 2 months helps them stay on the track with their goals.

I am really looking forward to this summer and I hope you do too.

Have a great day and enjoy this summer.

Petra x