Summer holidays are a time for relaxation, adventure, and indulgences. But they can also pose a challenge to our fitness goals. With an abundance of barbecues, holidays, and family gatherings, staying committed to an exercise routine and healthy eating can seem tricky. As your online fitness coach, Aamir Fitness, I’m here to provide practical and effective fitness tips to help you stay on track, without missing out on the fun! Let’s explore!
Plan like a Pro:
Summer’s sunshine is tempting, but don’t let it ruin your routine. Schedule your workouts in advance, treating them like important appointments you can’t miss. Use a calendar or fitness app to set reminders. As an online fitness coach, I encourage two key principles :adaptability and consistency. Be flexible with your time but committed to your goals. Aim to do a workout each day even if it’s going for a walk. Build a habit you can’t break!
Bonus tip: Have a fitness journal, planner or a fitness gadget to record your workouts, meals and daily activity to keep you motivated.
Set SMART Goals:
This Summer Season is a great time to set clear, realistic goals. Incorporate the SMART system: Specific, Measurable, Achievable, Relevant and Time-Bound. This allows you to determine whether a new health and fitness goal was successful. For example, run a 5k in under 30 minutes by the end of August. Reaching these realistic goals can keep you motivated throughout Summer.
Make use out of the Outdoors:
Summer is the perfect time to incorporate fitness into your routine. Whether it’s going on an evening walk, a swim or even doing a workout outside. Make the most of the longer days and warm weather by planning ahead!As an online fitness coach, we create a personalised programme , whether your goal is building strength, losing fat or just staying active. We design a workout routine that fit your time and preferences.
Daily activity boosts NEAT (Non-exercise activity thermogenesis) calories and energy levels. Aim for the recommended 150 minutes per week, as advised by health guidelines. Why not take advantage of this on holidays by going hiking, swimming or walks on the beach?
Bonus tip: Invite a friend or family member for summer workouts. This creates accountability which can boost motivation levels!
Fuel Your Fun:
Preparation in key! But what does that really mean?
As your online fitness coach, I often recommened to start by creating a weekly meal plan and grocery list with my help. With purpose and motivation, you’re less likely to pick an unhealthy meal throughout the week.
With my meal plans, I will be able to provide you with tailored meals, calories, and macronutrients to your personal fitness goals. Whether you’re heading to a BBQ or a family event, bring a healthy dish to share! This way, you can indulge in your favourite foods in moderation.
Importance of Hydration:
While many know to stay hydrated especially throughout the Summer, many may not understand the importance of surviving a Summer Heat Waves! Whether you’re on holidays or at home and temperature increases, excessive sweating leads to dehydration which increases your risk of heatstroke. Water can keep you hydrated and cool to be able to regulate your body temperature.
Sometimes dehydration can be mistaken for hunger. Drinking water before, during and after your meal to be fuller for longer periods of the day to suppress and regulate your appetite.
Bonus Tip: As your online fitness coach I recommend that if you don’t like plain water, try adding your lemon, lime or cucumber, or even a sugar free squash.
Sufficient Sleep:
Holidays, travel and family events can disrupt your sleep schedule. Aim for 7-9 hours of sleep each night to help support your overall physical and mental well being. Sleep has a huge impact on appetite and weight management goals. Inadequate sleep leads to increased hunger and craving for less healthy options. By establishing a sleep routine, this helps to maintain a balanced weight to help conquer your summer adventures.
Bonus Tip: Limit screen time and manage stress to promote relaxation to help unwind before bedtime
Moderation is key!
Summer is for enjoying yourself and your favourite foods, whether it’s at home or away. Don’t beat yourself up! As an online fitness coach, we believe in balance! Depriving yourself of treats can lead to binge eating.
If you’re on holiday, focus on quality over quantity! Have that ice cream, maybe just a small instead of a large. Nourish your body with nutrients throughout the day to be able to allow indulgence. By having these splurges, this allows you as my client to stay motivated and consistent.
At the end of the day, nobody is perfect! Your fitness journey is a marathon, not a sprint. Consistency is key to be able to achieve your fitness goals.
Your Online Fitness Coach for this Summer:
As your dedicated online personal trainer from Aamir Fitness, I am here to help you navigate through the challenges of Summer Holidays to help you achieve your fitness goals. Remember, you have the potential to become the best version of yourself- and I’m here to support you every step of the way!
Don’t let a bad day turn into a bad week!