GET SIZZLIN' THIS SUMMER!

GET SIZZLIN' THIS SUMMER!

Written by Jenny Mason

Few will deny that this summer of 2020 heralds a time of change for all. Our familiar and traditional activities to celebrate the season, whether in small groups or large, are being scrutinized and modified. Let’s be sure to embrace the V-Factor as we make plans! Put Vitality front and center by making healthy choices, including movement, and encouraging motivation during the crisis! Incorporate these 20 tips to get sizzlin’ this summer.

1. Be firm with yourself around mindset. The body will achieve what the mind believes. We must be willing to push through. When it burns, it doesn’t mean you are weak. It means change is happening, good change.
2. Be proud of yourself and always be grateful for the ability to move, no matter what you current level of activity is. One can always increase activity, whether small or large steps what’s important is to take the steps.
3. Strive to achieve the best version of you. Comparing yourself will hold you back. We are all not built like Kelly Ripa (or whoever you may want to look like). Comparing yourself is more likely to cause discouragement instead of motivation, so use that role model to visualize, not compare.
4. Remember why you started. Visualize yourself at your goal. Picture in your mind how it will feel when you reach your goals. Imagine how it will be better. Clearly see what reaching your goal will mean to you.
5. Make a commitment to yourself. Then make it real. Share that commitment with at least one other person. Hold yourself accountable to achieving your goal.
6. Share accountability. An accountability partner someone who will encourage you and help you accomplish your goal and you provide the same for your partner in return.
7. Have a plan of action. Write down the most important actions you want to accomplish. List changes you want to make. List obstacles that you’ll face. Get that plan into a journal and keep it updated as a journey journal.
8. Make a realistic and attainable goal. Take achieving that goal one step at a time. Add more steps and goals as you achieve those already on the list. Avoid overwhelm. This is a lifestyle choice, it’s not a sprint, it’s a marathon across the summer and into the next season as you choose.
9. Take several movement breaks throughout the day. Ten minutes at a time, if those are the longest blocks of time you can fit into your day. Block the time on your calendar or grab an app that will notify you when it’s time to move! Walk around, lift weights, do jumping jacks… just move.
10. Make the most of summer weather to get outdoors get your daily dose of Vitamin D. Walk, bicycle, garden, or do your favorite activity. Studies show that sun exposure between 8 am and noon is associated with higher fat burning, if that’s one of your goals.
11. Keep a food journal. Often during the summer, we eat more than we think, and even more often, we choose foods that are out of our usual habit.
12. Take advantage of the fresh produce in season to eat real foods. Local farmer’s markets are fun to visit and a great way to add healthy nutrients to your menu choices.
13. Eat small meals throughout the day. Graze every 3-4 hours. This boots metabolism and stabilizes blood sugars which balance hormones.
14. Our bodies need carbs, protein, and fats. The restriction of one food group is not ideal.
15. Drink more water and less soda and other sugary and artificially flavored drinks.
16. Pack snacks in your purse. You are going to be out and more active. Your sugars will drop with activity. Having a healthier choice than a candy bar to sate hunger is good planning. Aim for three grams of protein and fiber in your snacks.
17. Follow the 80/20 rule when choosing what to eat. 80% of the time, aim for consuming real foods. The other 20%, allow yourself foods you love that may not be as healthy. Remember though, eating should be a pleasurable experience, not a mathematical equation.
18. Read the ingredients list! Processed foods are an unavoidable part of our diets and it is up to us to choose wisely to enhance our unique health needs.
19. Consider the extended daylight of summer. It’s easy to put off eating until the sun goes down. Take care to allow your body to digest your food before laying down for the night.
20. Make a DID IT! List. When you hit your water goal for the day, your movement goal for the day, no matter how small, if you took a step towards your goal jot it down. Give yourself credit and encouragement along the way and when you reach certain goals, reward yourself.