Get that Summer Bod: A Guide on How to Achieve it

With summer just around the corner, it’s time to think beyond just looking good—it’s about feeling your best. It can be beach volleyball, pool aerobics, walking or gym: this guide combines fun, sun, and fitness that help you achieve your best summer body. 

Set Realistic Goals

Yes. We have to start with this one because it’s super-important for all the rest to come.

Effective fitness goals are specific, manageable, and realistic. Health experts recommend setting incremental goals that build over time. 

For example, instead of aiming to "lose weight," set a goal to drink less juice or engage in physical activity like swimming or beach volleyball for 30 minutes three times a week. Then, gradually, you can move these goals a bit, like eating a vegetable-rich diet and increasing the duration or number of times your exercise. Same goes for gaining weight or muscles.

This structured approach helps maintain motivation and makes your goals achievable.

Focus on Nutrition

Fuel your summer activities with the right nutrition. According to the Dietary Guidelines for Americans, a balanced diet includes a mix of fruits, vegetables, whole grains, lean proteins, and healthy fats. 

Take advantage of summer fruits like peaches and cherries for hydration and a natural sugar fix. Including seafood like salmon or trout in your meals twice a week can also boost your intake of omega-3 fatty acids, which are great for heart health and overall fitness.

We know that for some, getting nutrition right is hard. So we remind you to stick to smaller things you feel like you can change, rather than big goals you might not be able to reach.

Incorporate Effective Workouts

Combine traditional workouts with fun beach activities to keep your exercise routine exciting and effective. The American Heart Association suggests at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly. Here’s how you can mix it up:

- Monday: Beach volleyball with friends, or a Zumba class (60 mins)

- Wednesday: Yoga on the beach or a fitness class (45 mins)

- Friday: Pool aerobics or open-water swimming (30 mins)

- Sunday: A leisurely paddle boarding session or a jog

Include Beach and Water Sports (if you can)

Beach and water sports are both fun and a fantastic way to get in shape. Not to mention that they help you cool off while it’s hot outside.

Activities like beach volleyball require agility and stamina, while swimming strengthens your entire body without harsh impact on your joints. Pool aerobics can be especially beneficial for those looking for a low-impact but high-resistance workout. These activities not only burn calories but also provide a refreshing way to stay fit under the summer sun. And if you get too hot–the ocean, sea, or pool are right there!

Stay Hydrated and Rested

Staying hydrated is crucial, especially when you spend time in the sun. 

Aim to drink at least 8-10 glasses of water daily, and more if you’re active outdoors. We also recommend drinking more water if you use our waist trainers as they turn up the heat and make you sweat even more!

Sleep is equally important; it helps with muscle repair and maintains hormonal balance. Consistent, quality sleep—around 7-9 hours a night—supports your metabolism and helps regulate hunger, key for maintaining a healthy weight.

Maintain Consistency and Motivation

Maintaining your summer fitness routine can be challenging, but it’s all about consistency. Keep a log of your activities, try new sports to keep your interest peaked, and engage with a community that shares your fitness goals. 

Celebrate small victories and stay focused on your long-term wellness.