Navigate Summer More Nimbly with These 10 Tips

Staying focused?on our wellness habits can pose challenges throughout the year, but I find the summer can come with its own unique tests. There's a lovely sense of relaxation that can take over, a care-freeness that seems to invite people to take their foot off the gas pedal and lose their focus. This is where habits come into play and support us; When we have a solid foundation in place, our default is high levels of self care regardless of season.?

I share with you these tips for staying healthy during the summer months. With vacations, barbecues, and a more relaxed schedule, I encourage you to be a mindful care-taker of your well-being. These 10 wellness tips can?help you stay on track and enjoy a healthier?summer.

1. Stay Hydrated

Summer heat increases the risk of dehydration, which can affect energy levels and overall health. Aim to drink at least eight ?to 10 glasses of water a day. Carry a reusable water bottle with you and consider adding slices of fruits such as lemon, cucumber, or berries to your water for a refreshing twist. Minimize artificial sweeteners and alcohol which is dehydrating and a hit to the metabolism.?

2. Enjoy Seasonal Fruits and Vegetables

Summer offers a bounty of fresh fruits and vegetables that are both delicious and nutritious. Incorporate a variety of these into your diet to benefit from their vitamins, minerals, and antioxidants. Watermelon, berries, cucumbers, and leafy greens are all excellent choices. Eat the rainbow! ?Aim for 5 minimum (3 veggie, 2 fruits) a day for good health. ?

3. Protect Your Skin

Prolonged sun exposure can lead to skin damage and increase skin cancer risks. ?Always apply a broad-spectrum sunscreen with an SPF of at least 30, wear protective clothing, and seek shade during the peak sun hours from 10 AM to 4 PM. Don’t forget to reapply sunscreen every two hours, or more frequently if you’re swimming or sweating.

4. Stay Active

Summer is the perfect time to take your workouts outdoors. Activities such as swimming, hiking, biking, and even gardening can keep you active while enjoying the nice weather. Aim for at least 150 minutes of moderate-intensity exercise per week, and mix it up to keep things interesting. If you are looking for a certified exercise guide and accountability partner, get in touch with me for a no-obligation consultation.?

5. Eat Light &?Fresh

Heavy, rich foods can make you feel sluggish in the summer heat. Opt for lighter meals that are easier to digest. Salads, grilled vegetables, lean proteins, and smoothies are all great options. Eating smaller, more frequent meals can also help you stay energized throughout the day.

6. Mindful Eating at Gatherings

Summer gatherings often involve indulgent foods and drinks. While it’s okay to enjoy occasional treats, practice mindful eating. Fill your plate with healthy options first, such as fruits, vegetables, ?and whole grains and then take smaller portions of less healthy choices. Drink alcohol in moderation and opt for lighter, refreshing beverages when possible.

7. Get Adequate Sleep

Longer days and social activities can disrupt your sleep schedule. Aim for 7-9 hours of sleep each night to maintain your health and energy levels. Create a cool, comfortable sleeping environment and establish a consistent bedtime routine to help you wind down. Waking at the same time each day is helpful as well. ?Alcohol is a known sleep disruptor.?

8. Proactively Manage Stress

Summer can bring about a different kind of stress, whether it’s from planning vacations, managing kids at home, or balancing social obligations. Incorporate stress-reducing activities into your routine, such as yoga, meditation, journaling, a daily gratitude practice or simply spending time in nature.

9. Practice Safe Exercise

If you’re exercising outdoors, do so during cooler parts of the day, such as early morning or late evening. Wear light, breathable clothing, and don’t forget sunscreen. Listen to your body and take breaks to avoid overheating and exhaustion.

10. Stay Connected

Social connections are crucial for mental health. Summer is a great time to strengthen relationships with family and friends. Plan outdoor activities together, have picnics, or simply enjoy each other’s company in the fresh air.

Final Thought

Maintaining focus on health during the summer months is all about balance. Enjoy the season’s offerings, but keep these tips in mind to ensure you stay healthy and energized. With an empowering ?coach and guide by your side, habit change and healthy, sustainable weight loss needn't be hard.?

Get in touch to explore how you can struggle less with your habits and achieve more to stay in balance every day. ?

2 Wellness Resources? ?

1. Be the first to learn about my upcoming 4-week WhyPowered programs groups that begin August 1. Why 4-week challenge groups? Because we must be intentional with our health every day and it's hard to stay focused! ?Let's break it down together in manageable chunks! DM me to get on the notification list. We'll offer both food and fitness related programs for folks at all levels every month thru March 2025! ?

2. Catch inspiring and informative videos on my YouTube channel? New videos get posted every week on my WhyPowered Health Coaching channel---from tips on healthy weight loss or getting and staying more physically active. Check out the library, subscribe and be notified each time a new one is posted. Check the library out here.

To your abundant health and transformative joy,

Coach Gayle Rose

Certified Behavior Change Specialist?

Certified Whole Health Coach?

Certified Personal Fitness Trainer? 720-793-0413 ?

WhyPoweredCoaching.com

P.S. We just added our 24th winner to the WhyPowered circle for those who've shed 50 or more ?pounds! ?Check out Dannie's story of transformation here. ??