Last week, my family and I took our annual trip to Cape Cod for the Fourth of July. These summer weeks at the Cape are unique in that we are surrounded by friends and family, and I can honestly say that I fully enjoyed every minute -- all while feeling confident that I was maintaining my body composition which I had worked hard to create in the months leading up to the trip.
I felt free to fully enjoy the food laid out on the picnic tables around me without counting calories or wondering what was “on or off plan”. I sipped my favorite beverages (tequila high noons this year!) on the beach while laughing with my friends. And I still felt strong and energetic enough to keep up with my kids from morning until night.
THE SUMMER MONTHS ARE UNIQUE FOR MOMS IN MIDLIFE
Summertime is unique in that you want to feel confident slipping on your swimsuit when you head to the beach, but also you have a lot on your plate in the summer -- even if the calendar is filled with events that you are looking forward to!
Your kids are at home for the summer.
You are on a constant rotation of packing up for vacation, living it up for a week, and then unpacking and adjusting again after vacation.
Meanwhile, you really just want to enjoy a High Noon on the beach with your friends while your kids play in the sand and not worry that it’s going to derail all of your hard work.
Good news is that It IS possible to get fit, maintain results, and live it up this summer!
Here’s What I Do to to GET & STAY FIT during the summer … without missing out on the fun.
Get creative & prioritize workouts while traveling to fire up the metabolism every day.
This last trip to the beach, I packed my resistance bands or I some days I would just use my favorite body weight moves so that I could get my 30 minute strength workout in before the kids got up.
When you prioritize muscle growth, you keep your body in fat burning mode long past the afternoon BBQ.
Research shows that the amount of muscle you have on your body is directly associated with your metabolic rate, the rate at which you burn fat.
I teach my Clients who want to create and maintain fat loss how to prioritize strength training with a couple days of HIIT (High Intensity Interval Training). HIIT each week. HIIT workouts on vacation are quick, fun, and easy to get in.
The next time you have 20 minutes to sneak in a quick workout try this:
Turn on your favorite playlist and start walking. When the chorus hits, break out into a run. After the chorus is done, slow your pace back down to a walk. Repeat this cycle for 4-6 of your favorite songs and you will love how energized you feel having turned on your fat burning mode for the day!
Now that’s a Win-Win!
Include at least 30 grams of protein in every meal to help you curb cravings and keep your metabolism stoked.
When your meal is centered around protein and you are listening to your body’s cues, you can feel free to enjoy the food at the pool party without restricting yourself.
Opting to grill and BBQ shifts the focus of the meal toward protein.
Fire up the grill with
-
- chicken breast
-
- turkey burgers
-
- grass-fed steaks
-
- skewered shrimp
- chicken sausage
-
- chicken skewers
In between meals, I like to round out my day with fresh fruit or a protein bar (Aloha are my favorite and plant based) which I can pack easily for the beach.
High protein intake has been proven to help you stabilize blood sugar levels which in turn helps you curb cravings for sweets and treats. Plus you’re helping your body build muscle after those strength workouts that you started your day with!
Stay off the scale and pick up where you left off after vacation.
After a week of hitting my protein goals and starting my days with workouts designed to boost my metabolism, I am confident that if any weight was gained it is simply water weight that will fall off in just a few days back home when I’m back into my regular routine (at least until the next trip;)!
The muscle built and maintained on vacation helps to keep you in fat burning mode even while enjoying a few treats, too which is why staying off the scale is so important -- keep your mindset right and just pick up where you left off.
Keep These Things In Mind when aiming to Get & Stay Fit this Summer
Wherever you are headed this summer, make it easy on yourself and keep these three things in mind:
-
- Prioritize your 30 minute workout
-
- Aim to have 30 grams of protein in every meal
-
- Enjoy yourself, and pick up where you left off when you get home
Most importantly…
The key to getting and staying fit this summer isn’t so much what you do during vacation, but what you are doing every day in between.
I teach my clients every day how you can turn your body into a fat burning machine, create consistency in your workouts, and pair your workouts with a science backed get fit method that you will be able to sustain for life…so that you can have the freedom (and the coach to support you) to enjoy life’s best memories while you feel and look your best this summer.
Ready to find out more on how you can get & stay fit this summer?
