Memorial Day weekend is the start of summer fun even though summer season hasn’t officially started. Graduations are happening, shorts and t-shirts are emerging from closets and drawers, and the BBQ cover is being taken off. It’s time to celebrate warmer weather with get-togethers with friends and family, delicious food, and refreshing adult beverages.
Staying “on-track” with your healthy lifestyle habits can either be super easy or a bit more challenging this time of year. By the way, I put “on-track” in quotes because you get to define what this looks like for you.
For moms with school age kids, it can be more challenging to stick to healthy habit routine during the summer since the kids are out of school. When I was going to school way back when I remember summer being a free-for-all, I got to sleep in every day (unless it was the week of vacation bible school) and my mom didn’t have to get us to school on time.
For moms who have kids graduating from high school, it can be an emotional time accepting the fact that their child is an adult now and free to do what they want (for the most part). This is not only a new weather season but a new season for everyone in the family. Newly graduated kids (yes, to me they’re still kids) are gearing up to enjoy their first summer before the next phase in their life. Parents are preparing themselves to send their kid off to college or trade school, abroad for a gap year, or right into a full time job.
For some women, it’s a time of year to get back to healthier eating habits and a consistent exercise routine that got away from them over the past several months. Because let’s be real, some years it takes a little longer to recover from the holidays and that’s okay. If this you, it makes you a real human.
For other women, there could be some underlying anxiety on how to navigate summer festivities when they’ve made a lot progress with their mindset, habits, and weight loss. This kind of anxiety can stem from getting derailed on a previous weight loss journey, whether years ago or more recently.
Whichever category you fall under, I’m here to share tactical tips with you to kick off your summer of fun while maintaining your healthy lifestyle habits or creating new ones.
Tip #1- Skip the Bun
Before you totally discount this one, I encourage you to have your next burger at home without the bun. I get that burgers are usually better with the buns (like In-n-Out burgers for example!) and I’m here to tell you that can taste just as good (maybe better) without the bread. When we make burgers at home we enjoy them bun-less.
One thing I love about eating a beef or turkey burger patty without the bun is you can pile on more delicious ingredients without having to strategize how you’re going to pick it up and put it in your mouth. I’m not one to shy away from eating with my hands (this is how I like to eat chicken on the bone), however, it’s so much easier and convenient to eat a patty with chopped bacon, mushrooms, guacamole, fried eggs, ketchup, and homemade ranch dressing with a fork. Yes, we put all of these ingredients on our patties and not only are they nutrient-dense, they taste amazing. Unless I’m super hungry from more intense workouts than usual or where I am in my hormonal cycle, this is an incredibly satisfying meal.
This is also an opportunity to get super creative with your burgers and think outside the bun. Shake things up with your burgers and make them even more enjoyable and nutrient-dense by piling on all the whole food ingredients you can think of.
Tip #2- Get Outside as Much as Possible
One of my favorite things to do during the warm summer months is sit outside with a fresh cup of coffee in the morning and enjoy the fresh air. When you’re out in nature your mood naturally (pun intended!) improves and you can feel your stress levels drop to a level of pure relaxation. This is thanks to molecular fragments floating around called negative ions. Ever feel super relaxed after being at the beach near water? You can thank negative ions for being more prominent near water.
Getting sunlight directly into your eyes as soon as possible after waking up will help you sleep better at night. Sleep is super important if you want to train your body to burn fat efficiently and keep your cravings in check. Plus, you’ll have more energy to do all sorts of fun summer activities such as hiking, strength training, swimming, biking, and traveling.
Tip #3- Get Moving
Summer really is a great time of year to create a consistent exercise routine. The sun rises earlier and stays out later which means there’s enough daylight throughout the day to workout at a time that works best for you. While any time of year is a great time to create an exercise routine, biologically the summer months are an opportune time to get your ducks in a row.
Your body actually naturally wants to wake up when the sun rises and go to sleep (or at least wind down) when the sun sets. Now, I understand it might not feel like it if you’re like me and love to sleep until at least an hour after the sun comes up. Or if you’re a night owl (which I am not) and have the most energy after dark. Doing the best you can to align your sleep schedule with the rising and setting of the sun during the summer months will give you more time in your waking hours to squeeze in a productive and effective workout.
These months in the middle of the calendar year are great for morning walks to get the blood flowing after you wake up and evening walks after dinner to help your body digest your meal better and lower your blood sugar (which helps with efficient fat loss).
You can even plan your summer BBQs around physical activity. A game of frisbee, corn hole, or volleyball are fun ways to get off the couch into an upright position and move your body. Plus, you can make it super competitive or laid back. There doesn’t need to be a lot of talent that goes along with summer BBQ games. The point is to make it fun and move your body.
Set Yourself Up for Summer Success
Take advantage of the next three months to soak up as much sunshine as possible (while of course protecting yourself from skin cancer) to help your body increase your feel-good hormones. You’re more likely to make food, exercise, and sleep choices that align with your health and wellness intentions when you feel confident and happy. You can lose weight while enjoying the summer festivities and indulging in your favorite summer treats (ice cream and wine spritzers anyone?).
If you need extra support during the summer months, I have two options for you: private group coaching or one-on-one coaching. Both can be tailored to your specific goals, intentions, and lifestyle. Go here to book a free call with me and we can chat about the details.