So the warm weather is finally here. That means time to explore that new summer fitness target.
Living in Canada the greatest challenge when it comes to summertime is just making it that far.
For some reason, the summer seems to take way longer than it ever did when I was a kid.
We didn’t really even have a spring this year! It was so cold for so long and the sun just didn’t want to come out. There were a chunk of days in May it felt like it was going to snow.
You read that right. It felt like it was going to snow.
There isn’t much that sucks the motivation out of you to do anything like being stuck in your home during crappy weather.
And believe you me it was crappy and cold and dank and I hope we can do something about this climate change stuff soon.
But in the meantime, I’m proud to say, just like John Snow… we survived the winter.
Summer Fitness In The Air
And since we probably only have a few weeks before the leaves start changing colours (that’s Canadian spelling) we might as well enjoy it!
I don’t know about you, but after being cooped up inside for what seemed like an endless winter, I’m excited to get outside and enjoy the fresh air.
With fresh air comes renewed motivation to keep moving and to stay in shape.
Everybody likes to feel good when the good weather comes around. Makes it that much more enjoyable.
So even though I try my best to keep to a regular fitness schedule during the crappy weather, I may not always stick to it like I should.
That probably sounds familiar.
In any event, as the sun shines I look forward to a new season that doesn’t take as long as Billions to get started, and I am ready to smash some new fitness targets.
Here are a few things to keep in mind if you too are looking to reach some new fitness goals.
Prioritize Your Summer Fitness Targets
It would be great if we could lose all the weight we want, set a new track record, have perfect definition in our abs, hit new personal bests with the dead lift and have it all done by dinner.
Unfortunately it doesn’t work like that. And let’s be honest, if that is your goal, you’re putting way too much pressure on yourself.
The summer is a great time and you want to enjoy it. Don’t spend it all on double unders, bench press and breaking records for the most body weight exercises in a day.
Everything will come in time. Take a few minutes to prioritize what you’d like to work on during the summer.
You don’t have to drop tons of weight, run a marathon and climb Everest all this week.
Pick what is most important to you at this moment and give it your focus.
Maybe it’s losing some weight. If so, focus on your game plan and go for it. Figure out how you’re going to adjust your diet and stick to it.
Make it a priority and it will get easier the more you do it. As you gradually achieve one goal, I bet others will start to look easier and you’ll become even more focused.
Next thing you know, you’re leaner, stronger and running that marathon you never imagined you could.
Drink Tons Of Water
I still remember a baseball game I played several years ago. A bunch of us got together on a beautiful Sunday.
The sun was out. It was hot. We didn’t care. We were just so excited about the great weather. Remember, this is Canada.
This was probably the most exercise some of us had gotten in quite a while. So, it didn’t take long before a couple of the guys were feeling the effects.
It was only a couple of innings into the game and they were sitting out. Why?
They hunkered down in the shade with headaches, stiff joints and dizzy. Mostly because they were dehydrated.
It’s tough enough exerting yourself for a few hours on a hot summer day after not being active for a few years. Add in the fact that you’re not drinking enough water and you’re going to have a tough time.
Water is an absolute essential all the time but especially during a hot summer.
Whatever you’re fitness plan is during the summer, make sure lots of water is a part of it. It does so many great things for you.
But it does especially great things when you are active and pursuing various fitness goals. Not the least of which is making sure your body is running smoothly.
If you’re exercising outside in the sun, you’ll be losing lots of water and need to replenish and stay hydrated. Shoot for 1 to 1.5 litres per day.
By the way if one of your summer fitness goals is to lose weight, water also acts as a great appetite suppressant. So drink up!
Flood Yourself With Positivity
I find that when I surround myself with positive people, especially when it comes to my health and fitness, good things happen.
Surround yourself with supportive folks who want to see you achieve your fitness goals and it will become easier.
If you’re really lucky, you’ll find someone or two who wants to go through this fitness journey with you. If so, all the better.
Basketball is way more fun when you have somebody passing you the ball. Just ask the 2019 NBA Championship Toronto Raptors!
Even if you can’t get somebody to join you, become your own best fitness friend.
Practice positive self talk. Tell yourself every morning about how much closer you’re getting to where you want to be. By focusing on positive self communication you can also reduce stress and improve overall physical and emotional well being.
Encourage yourself to get out of your comfort zone and take an extra step or two. That’s where the growth is supposed to happen.
If you lift weights, tell yourself you can do that extra weight or rep. If you’re running, encourage yourself to go a bit further. But not so far that you can’t get home.
With my resistance training whenever I step up the weight to a new high, I always tell myself it’s easy and I’ve done it before no problem. It makes the move easier than anticipated.
You see where I’m going with this.
Surround yourself with positivity and your body will follow. It might get a little angry with you during the cool down. But it’s worth it.
Eat All The Good Stuff
When you’re shooting for your fitness goals, whatever time of the year, you have to stay well nourished.
This is historically the toughest thing for me. It’s always too easy to grab something quick that isn’t the best or eat some garbage late at night.
But I’m getting better. Some times are tougher than others.
You want to keep it balanced depending upon your particular needs. This is of course different for everybody depending upon what it is you’re looking to do.
Maybe you want to lose weight, put on muscle, tone up what you got or improve your strength and endurance.
Whatever you need to do it’s probably best to speak with your doctor and a dietitian to help put together a plan.
Your going to need the right balance of protein, vitamins, minerals, fats and all the other great stuff that does the body good.
How you eat will definitely play a major role in how your body responds to your summer fitness goals.
This isn’t to say you shouldn’t treat yourself from time to time. Especially while you’re going to be so active. You only go around once. Enjoy it. You’re not competing for the Mr./Ms. Olympia title after all…. Are you?
Find The Activities You Love (Or Kind Of Like) And Go For IT
Resistance training means a lot of different things. Cardio can involve all kinds of activities. Eating well is not just spinach.
None of us are robots. We all respond differently to different things. This means we can search out the results we want.
We do this by trying different things. It took me a little while to find the exercises that I liked for a balance of both resistance training and cardio.
For example, I will never go for long runs. I’d rather step in front of a bus. To me, long runs are just too boring and painful. I don’t need it. But other people love running. I see them all the time. Just don’t know where they’re heading.
If I want cardio, I’ll do short intervals of jump rope or mountain climbers followed by other body weight moves. Or I’ll incorporate them into a superset with a weight lifting exercise.
For me, it’s a great mix that does the trick.
You have to find the moves and exercises that will get you the results you want. And if you like them, you’ll probably want to keep doing them.
Some you may not like so much when you start, but then grow to like them. That’s actually how I felt about jumping rope. Now I can’t imagine my routine without it.
Find the stuff you like to do, and you’ll want to do it all the time.
Can’t get started with summer fitness?
Now if you’re struggling to get started and don’t think you’ll like anything, I strongly advise to grab a trainer.
A trainer can help get through the negative talk in your mind and help you find the routines you’ll enjoy for your particular needs.
Also, a trainer can help you create a habit with the routine that will make it more automatic and push you to achieve your goals.
Soon you won’t need the trainer for motivation, you’ll be motoring all on your own.
There you have it. Some straight forward ideas that I implement all year round, not just during the summer months, to help in smashing fitness targets.
Hope you have a great summer or whatever time of year it is when you read this!
