Tips for getting the best summer body (and soul)!

Summer is officially here! The days are longer, the sun is out, and if you live in Colorado like me, there are endless opportunities to be outside. With this change in season, there sometimes comes a pressure to wear certain clothes or look a certain way. Trying to get the ideal “beach body” can often lead to unrealistic expectations and potentially harmful nutrition behaviors.

This summer, I challenge you to shift the focus from chasing a perfect summer body, to setting nutrition goals that truly nourish you, inside and out. To maximize your fun this summer, you should prioritize feeling good in your skin, having energy for summer adventures, and creating a positive relationship with food and your body.

Back to basics

You don’t need that expensive juice cleanse or a labor intensive meal prep protocol to shed a few pounds and improve your health. Focus on the basics of nutrition to keep yourself on track!

• Hydrate: You should be drinking at least 3L of water daily. If you are feeling thirsty, you are already dehydrated and that is going to impact your mood, appetite, cravings, and food choices.

  • Carry a reusable water bottle with you everywhere

  • Infuse your water with berries, citrus, cucumbers, or herbal teas if you struggle to drink plain water

• Eat your fruits and veggies: Aim for 5 servings of fruits and vegetables daily. This will help you get the fiber you need to feel comfortably full and the nutrients to keep your body healthy.

  • Get 1 serving of fruits or vegetables at every meal and snack

  • Incorporate a variety of seasonal fruits and vegetables for a more flavorful and cost effective option

  • If you are craving something sweet, try and make it fruit based instead of reaching for baked goods and sweets

• Don’t skip meals: Having long periods in your day without food can set you up to be overly hungry and over eat at your next meal. Keeping a consistent eating schedule can help keep you on track with your daily needs.

  • Aim to eat approximately every 3-4 hours

  • Include a protein and a source of fiber at each meal and snack to keep you comfortably full until your next meal time

Keep it moving

When we think about getting our bodies in shape for summer, we often start planning out our daily gym routine and start setting an alarm at ungodly hours to squeeze in that extra cardio session to burn more calories. Unless you are a morning person who just loves spending time on the stair master before the sun is up, this likely won’t be a realistic and sustainable goal for you.

Instead, keep yourself active with all of the spring and summer activities that are popping up. Prioritize joyful movement as a part of your routine and intentionally plan your leisure time to include activity. This might mean hiking on weekends, biking to work on nice days, taking the dog for longer walks, going swimming at your local pool, or taking on that gardening project you have been meaning to do. Including weight lifting and gym time can be an effective way to burn extra calories, but if you plan on going to the gym 2-3 times per week and keep yourself active with daily tasks the remainder of the week you will be more likely to actually stick to a routine than if you plan to go to the gym 5-6 days per week.

Have a heart to heart

Now is the time to sit yourself down and have a long hard look in the mirror (both literally and figuratively). Often times, what our brains see in the mirror is a reflection of what we tell ourselves, not a reflection of what is actually there. If I constantly tell myself I am too big, out of shape, and look gross in my summer clothes… that will become my reality. Changing the way we talk to ourselves is the first step to changing the way we see ourselves and feel in our own skin.

• Be your best friend: That voice in the back of your head should sound more like your best friend than your high school bully. If that voice isn’t building you up and giving positive affirmations, try and ask yourself what your best friend would tell you…. or call and ask them.

• Limit social media: If you walk away from time spent on social media feeling worse about yourself and thinking you need a 3 hour morning routine, it is time to do a social media cleanse. Unfollow any influencers who ramp up your own negative self talk. Block advertisements for diets, cleanses, and unrealistic exercise routines. Reduce the overall amount of time spent on social media and replace that time with an activity that promotes greater self compassion like journaling or a hobby you enjoy.

This summer, let go of the pressure to attain the perfect beach body. Instead, focus on setting nutrition goals that support your overall well being, enhance your energy and ability to have fun, and start being kinder to yourself. Every body is a summer body if it is nourished with kindness and care!

Go enjoy a popsicle, it is hydrating!

Elizabeth

P.S. If you are ready to start changing the inner voice in your head to be kinder, go here to set up your free discovery call and book a package.