5 Ways to Get Your Body Ready for Summer: Nutrition and Exercise Tips

5 Ways to Get Your Body Ready for Summer: Nutrition and Exercise Tips

By: Megan Justice, PT
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As summer approaches, many of us aim to feel our best, both physically and mentally. Achieving a balanced approach to nutrition and exercise can help you prepare for the season, and create habits that last all year long. If we can enact sustainable change during a time of year where energy levels tend to be higher and participation in outdoor activities is higher, we can carry those habits and activities through the rest of the year. Here are five effective strategies to get your body summer-ready, complete with examples to help you apply each tip in your daily life.
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1. Clean Up Your Diet with Whole Foods

Focusing on nutrient-dense, whole foods is essential for overall health and fitness. Incorporate a variety of fresh fruits and vegetables, lean proteins, whole grains, nuts, seeds, and legumes into your meals. One of the best eating strategies is the Mediterranean Diet, emphasizing whole foods and overall balance. These foods provide essential vitamins, minerals, and antioxidants that support bodily functions and aid in recovery. Curious what your current intake looks like? Start tracking your food every day, so you can start to better understand where you may improve your eating habits and strategy for better success over time. 

Example:

• Swap out processed snacks like chips and cookies for healthier options such as Greek yogurt with fresh berries, almonds, or hummus with carrot sticks.
• Instead of white rice or pasta, opt for quinoa, brown rice, or whole wheat pasta to increase fiber intake and keep you fuller longer.
• Prepare grilled salmon with roasted sweet potatoes and a side of spinach for a nutrient-packed meal.

2. Prioritize Protein Intake

Protein plays a crucial role in muscle repair and growth. Consuming adequate protein helps build and maintain muscle mass, which is vital for a toned appearance, and provides the building blocks for lean body composition. Aim to include protein-rich foods like lean meats, tofu, eggs, and legumes in your diet - emphasizing the quality of these protein sources as well. Distributing protein intake evenly throughout the day and consuming it post-workout can maximize muscle protein synthesis.

Example:

• Start your day with a protein-rich breakfast, such as scrambled eggs with avocado on whole grain toast or a protein smoothie with banana, peanut butter, and protein powder.
• Add grilled chicken or chickpeas to your lunchtime salad for a protein boost.
• Post-workout, refuel with a protein shake or cottage cheese with fruit.

3. Engage in Regular Cardiovascular Exercise

Cardiovascular exercises, such as walking, running, or cycling, are effective for burning calories and improving heart health. Regular cardio helps burn calories, reduce belly fat, and preserve lean muscle mass in the process. It’s a great compliment to strength training and other exercise modalities. It also offers mental benefits like mood improvement and stress reduction. Put on some good music, an audiobook, or podcast episode and get moving!

Example:

• If you're new to exercise, start with a brisk 30-minute walk five days a week.
• Incorporate interval training by alternating between one minute of jogging and two minutes of walking; or change the resistance level every two minutes (level 4 for two minutes, level 6 for two minutes, then back to level 4, keeping up that pattern for the entire session).
• Try fun activities like jump rope, dance workouts, or swimming to keep your cardio routine exciting.

4. Incorporate Strength Training

Strength training is essential for building muscle mass and boosting metabolism. Exercises like push-ups, squats, and planks target multiple muscle groups, enhancing functional fitness and protecting against injuries. Regular strength training sessions can lead to significant improvements in muscle tone and overall strength. Interested in strength training guidance? Sign up for a personal training introduction session, and ask about our hybrid training program, including curated programming for your goals and needs. 

Example:

• Perform a full-body strength workout three times per week, focusing on compound movements like squats, deadlifts, and push-ups.
• Use resistance bands for home workouts to add an extra challenge.
• Try a bodyweight circuit: 10 squats, 10 lunges, 10 push-ups, and 30 seconds of planking, repeated three times.

5. Stay Hydrated and Support Recovery

Proper hydration is vital, especially during warmer months. Drinking adequate water supports metabolism, aids digestion, and regulates body temperature. Electrolytes can be a great tool for those individuals working out on a regular basis and sweating. Additionally, ensuring sufficient sleep and managing stress levels are crucial for recovery and overall well-being. Engaging in relaxation techniques and maintaining a balanced lifestyle contribute to effective recovery and readiness for workouts.

Example:

• Carry a reusable water bottle and aim for at least eight glasses of water per day.
• Infuse water with fresh lemon, cucumber, or mint for added flavor.
• Set a bedtime routine with limited screen time to improve sleep quality.
• Incorporate gentle stretching or yoga to help with muscle recovery.

Conclusion

Preparing your body for summer involves a holistic approach that combines balanced nutrition with regular physical activity. By incorporating whole foods, prioritizing protein, engaging in both cardiovascular and strength training exercises, and ensuring proper hydration and recovery, you can achieve your fitness goals and enjoy a healthy, active summer.

​Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any new diet or exercise program.

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