Health & Fitness: 4 Simple Tips to Stay on Track This Summer

by Alexis Leis, Certified Personal Trainer

Summertime is here and it can be a challenge to have all the fun while staying on track for your goals. Whether you have a summer filled with travel, doubling down in work, or spending time relaxing going with the flow, you’ll be able to use these 4 simple tips to stay on track with your health goals this summer. Simple doesn’t always mean easy, but when you bring your intention and attention to it you’ll be on the path to success. 

Get Clear On Your Goals

Before you make a plan to stay on track and motivated for the summer, you first need to get clear on your goals. The biggest question to ask yourself that will help you navigate the path to success is to think about what it looks like once you achieve your goals. Without a target, we’ll just be shooting an arrow through the dark. Once you check this first step off, you’re already beginning to set yourself up for a successful summer! Some questions to think on and ask yourself are: 

• Do you want to lose weight? (5lbs or 5 inches?) Losing weight and losing body fat are NOT always one in the same. 
• Do you want to build muscle? Hit a new Personal Best in a race or lift?    
• Do you want to stay active? How often?
• How do you want to FEEL?
• How do you know once you’ve reached your destination? 

First, paint the picture of your larger goal then set smaller, sustainable goals that support your larger goals and will lead you to success. What are some things you can do daily or weekly that will keep you on the straight and narrow? Some ideas on smaller, simple tasks that can be beneficial are:

• Taking a 10 minute walk after dinner 4 times a week
• Lifting weights or running for 30 minutes 3 times a week 
• Dedicating 4 hours a week to nutrition/planning your meals

Remember, you don’t have to workout as hard as you can every single day just to make progress. Find what works best with your schedule, lifestyle and goals and stick to it. Don’t forget to celebrate the small wins along the way! Every smaller goal or task you complete is an achievement. The more we can associate hard earned work with the good feelings, the further we will go.

Create Your Enjoyment and Motivation

Good job, you’ve completed your first assignment and that’s a small win so don’t forget to celebrate! Your next task is to find or identify the way(s) to make that journey enjoyable and have something to look forward to. Take some time to think about and find answers to these questions that will give you a tangible road map towards your goals:

• What type of movement do you enjoy?
• Do you enjoy going to the gym to lift weights?
• Is there a race or competition that interests you? Maybe you enjoy playing tennis or going on long bike rides in different areas of town. Don’t forget your sunscreen!
• How much time does your schedule allow for? Is there anything you can rework or remove from your schedule that takes away from forward progress? Maybe you’re not a morning person to workout and can trade the weekly nights eating out for home cooked meals and a 30 minute workout.
• Who do you know that can help keep you accountable? Is it a gym, a coach, a friend, or a family member? As they say, team work makes the dream work. The more we can let people in that support us on our journey, the success rate of achievement increases tenfold. Maybe you have a friend that has similar goals as you and you can create a plan together. Maybe you can incorporate family bike rides or walks as extra movement and bonding time.
• What’s something that can set the tone for your motivation in moments of weakness? Is there a quote you connect with? A picture for motivation? Or maybe even an event coming up you’re preparing for?

Too often we look at what other people are doing or think what we should be doing instead of what feels right for us. Instead of focusing on the gap of where you currently may be versus where you want to be, prioritize what you’ve gained in the process so far. Remember what we said about celebrating!

Have a Meal Plan / Nutrition Game Plan

Preparation is the best way to set yourself up for success. Don’t wait until the last second to figure out your food, more times than not it will result in going with the easier choice rather than the better choice. Here are some things to think on and prepare for to help you get started:

• Spend 2 hours once a week thinking about what your meals will be. Instead of watching 2 episodes of that Netflix show, you can use that to invest in your health, right? Spend the remaining 2 hours meal prepping anything you may need on the go or will want/need later in the week. 
• How can you prioritize protein in each of your meals? Incorporating more protein will help you from snacking by keeping you fuller, and more satiated, for longer. 
• You don’t have to go on a crazy diet or eliminate carbs (please don’t) for you to see any kind of progress. Giving up the things you enjoy is never a sustainable game plan, but just by bringing more intention to your choices can help you prioritize better.

Prioritize You

There is so much more to wellness than just our physical bodies. Don’t forget about your mental and emotional well-being too. We all know the saying, “Look good, feel good,” but I like to think of it the other way around as well, “feel good, look good.” Get into a practice of regularly asking yourself some of these questions: 

• What’s going to bring you the most joy? Sitting in the sun for 10 minutes? Fresh air? A bubble bath? Reading a book?
• What can you do for you today and each week? Is it taking a full rest day to yourself? Going out to socialize and reconnect with those you care about? 
• What’s something you can try that you’ve never done, but have always wanted to? Maybe it’s yoga, meditation, that new restaurant, etc.

When you focus on how you feel in your body you’ll have a fuller cup that will allow you to continue pouring your magic and energy into other tasks, people, and projects. Make the memories, spend time in the sun, enjoy good company, and prioritize YOU!

Most importantly, don’t forget to have fun and ask for help when you need it! It’s as the people say, life is all about balance, but make sure the scales are tipping in your favor. Nothing worth having in life comes easy, but it is possible and within your reach. This journey is no one else’s but yours. Now go have a great summer and crush those goals!

About the Author

Hi, my name is Alexis Leis! I am born and raised in Jacksonville, FL – go Jags! I’m a Certified Personal Trainer specializing in women’s strength of all fitness and experience levels. My training philosophy focuses on overall wellness to help you feel strong and confident inside the gym and out. You’ll most likely find me at the gym (surprise), at the farmers market, recording a podcast, or hosting trivia around town. Don’t be a stranger and come say hi! Hope you have the best day ever!