Summer is such a fun time of the year! There usually are a lot of vacations, parties etc – which are all great, but it can be stressful when it comes to our health & routine. 

I hear this all the time: “I want to relax, enjoy and not deprive myself (on vacation, during holidays etc), but also don’t want to not throw away all my healthy habits and hard work I’ve been putting in!”

The million dollar question everyone has: “How do I find that “balance”, and then what do I do, to get back on track, once it’s over?”

The answer is…there is no one size fits all. This balance is unique to everyone!

However, are 3 things that can help:

The right mindset, travel non-negotiables, and a plan post-travel.

Having an all or nothing mentality is the worst thing you can do when traveling. If you practice the non-negotiables and a post travel plan (discussed below) this will help you stay focused and less stressed before, during and after the trip. Travel is a great time to exercise flexibility and creativity within your routine!

What daily habits do you want to make sure you include when you travel? This will help you feel and function at your best. Some can include water intake, meditation or breathwork, exercise, supplements, hitting my step goal each day, & choosing veggies & protein at each meal.

Once the travel is over, instead of doing extremes, I recommend focusing on the basics: hydration, movement, sleep, high quality nutrient dense foods and no guilt!

Beyond traveling, how else can you make it a great, healthy summer?! Let us tell you how! 🙂 

Little habits do add up over time to create sustainable changes. It just takes mindfulness and the willingness to put in the effort. Start now and see how much closer you are to your health goals by the time Labor Day comes around! 

Nutrition:

• Stay hydrated: Drink PLENTY of water/fluids throughout the day, especially if you are outside and/or exercising. Rule of Thumb: Drink AT LEAST half of your body weight in ounces of water every day. For every 20-30 minutes of exercise, add 8-10 ounces.
• Start your day with a balanced breakfast of protein, quality carbs and fats.
• Have a nutrient dense snack: Homemade trail mix, veggies with hummus, high protein bar or homemade bar, low sugar Greek yogurt, etc.
• Skip the “chips & dip” & try fresh raw veggies with hummus, salsa, or guacamole
• At cookouts and parties, skip the creamy/heavy salads like coleslaw/potato salad & go for the greens and fresh veggies
• At parties or buffets where there lots of options, “pick your favorites”: Choose mostly nutrient dense choices but then just one or two special treats to enjoy
• Forgo the white buns & breads at BBQs and grab sprouted bread, gluten free options, go bun-less, or use lettuce as your wrap
• Be smart with alcohol: drink in moderation & pick the light beers and red wine over sugar cocktails
• Swap out fruit juices/sodas in your adult beverages for flavored sparkling water and/or tonic water. 
• Stay full & keep your muscles happy: Eat a lean protein source (chicken, fish, eggs etc) 3x a day
• Keep your portions in check: Use measuring cups, use the “hand” method and/or invest in a food scale (Click here to read my article on portion sizes)
• Eliminate sugar beverages: soda pop, juice, etc. & try unsweetened teas, flavored water, water drops etc.
• Try seasonal vegetables in your next meal! Zucchini, summer squash, tomatoes, cucumbers, peppers & asparagus are all delicious!
• Skip takeout & pack your lunch to work; try a new salad recipe or pack dinner leftovers.

Fitness:

• Get up and move! Step your daily goal to take at least 10k steps
• Invest in an Activity Tracker and/or Heart Rate Monitor for accountability & to track your workouts
• Get up at work at do 10 Jumping Jacks & 10 air squats every hour
• Do full body stretching every day for 10 minutes
• Take a group exercise class
• Go exploring: Walk/hike a local metropark, beach, lakes, etc.
• Try a fun summer/recreational sport: swimming, kayaking, biking, volleyball, soccer, basketball etc
• Train your core: Practice holding 30 second Planks & work up to holding for a full minute
• Time one of your workouts/circuits; then repeat in a month and try and beat your time!
• Work up to doing consecutive 25 burpees
• Exercise 3x a week for a consecutive 2 weeks
• Keep a Workout Calendar or Journal and log all of your completed sessions. This will keep you more accountable & motivated to stay consistent.
• Try a new strength training circuit or split for the month
• Add a session of intervals or better yet,a HIIT session to your weekly workout schedule

Wellness:

• • Practice Meal Mindfulness: Eat your meal until you are satisfied, not stuffed
  • Enjoy the nice weather! Spend 15-20 minutes outside in nature every day
  • Choose natural mineral sunscreens over conventional brands. Look for zinc oxide on the label. 
  • Have a “No Phone Policy” during conversations with family & friends
  • Spend 20 minutes in “Alone & Quiet Time” every day (prayer, meditation, reading etc)
  • Start a Gratitude List: Write down 3 positives of the day
  • Get a minimum of 7 hours of sleep per night
  • Create a healthy sleep routine: Use essential oils, aromatherapy, meditation, journaling, reading  etc.
  • Perform 1 Act of Kindness every day
  • Plan a get-together or day out with your friends or family: go shopping, see a movie, or try one of the fitness tips above!

What is something you will try and do this summer?