With Summer only eight weeks away, it’s time to get serious about getting in shape. Whether it’s a beach getaway, wedding, or something in-between, make every day count towards your goals with this ultimate guide to summer fitness!
Define Your Goals
Before you jump into the first workout class you see, take a moment to identify your most important summer fitness goals. Are you looking to build strength & lose fat or improve your speed & stamina? Maybe you’d just like to focus on creating healthier eating habits so you can keep up with your kids!
No matter what your goals are, make sure they’re defined, measurable, and sustainable! It’s easy to tell yourself you’ll “get stronger and leaner” or “clean up your eating” but that leaves the door wide open for failure. How much stronger would you like to be, and how are you going to ensure you’re eating enough to properly fuel that goal? What will keep you motivated and moving forward when life throws a wrench into your plans?
Instead of setting vague summer fitness goals, try setting specific ones like the following:
- Gain 5 pounds of muscle by summer
- Lose 2 inches off of my waist by June 21st
- Improve my mile time by two minutes by July
- Replace two snacks or desserts each week with healthier options
- Cook healthy meals at home 6 nights per week
These goals not only allow you to have a specific target but also to measure those goals and track your progress! No matter what your goals are, ensure that you have an exercise regimen and meal plan that helps you meet those goals. A crash diet promising a flat stomach might help you (temporarily) lose weight, but you definitely won’t have the energy to play with your kids all weekend.
Discuss your goals for summer fitness with a TLS® Coach or your healthcare professional, and work with them to design a program that is right for your goals and you!
Join the Spring Into Summer Challenge!
As an UnFranchise® Owner, you can absolutely join in on the sales challenge to win some amazing prizes – but, this isn’t just a sales challenge. You are absolutely encouraged to Spring Into Summer by also using the same amazing TLS® products and meal plans you’re promoting to your customers!
With plans ranging from the aggressive Fat Shredder & TLS® 21-Day Challenge to more gradual approaches like Continued Commitment, there’s a plan to help you meet any summer fitness goal you may have. Start by taking the TLS® Weight Loss Profile Quiz online or reach out to your Coach to see which plans and products work best for you. Once you have your results and a customized plan, you’re ready to start working towards a healthier you!
Grab Your Supplements
Even the most dedicated can use a little help, right? While supplements are by no means an instant fix, they’re very helpful in addressing obstacles and certain areas of nutrient deficiency to help you along on your journey.
If you’re looking for something to help you see those results, TLS® has quite a few helpful supplements depending on your individual needs. Here are our top picks:
- TLS® Trim Tea & Trim Cafe for satiety & craving control
- TLS® Tonalin CLA® for targeting stubborn fat
- TLS® ACTS for managing stress & stress-related weight gain
Weight loss supplements are wonderful, but what about your daily health? It’s hard for your body to give you the energy and focus you need for amazing workouts and to stick to making healthy choices when it doesn’t have the right nutrients! It’s hard to get all of these from diet alone, especially if you’re looking to help your body repair and build, so try adding these Isotonix® picks:
- Isotonix® Prime Joint Support Formula for joint health
- Isotonix® Bromelain for inflammation and recovery support
- Isotonix Essentials™ Turn Up for energy & focus during workouts
- Isotonix Essentials™ Turn Down for a good night’s sleep
- Isotonix® Daily Essentials Packets to cover your daily health bases
- Isotonix® Complete Greens to get your micro & phytonutrients
Choose How to #FindYourFit
You’re more likely to stick with a workout routine you love, so don’t be lazy when picking a workout. Choose something that you’re excited about and that you’re going to have fun doing! If you hate lifting but want to build strength, look into barre or circuit training classes. If you’re looking to improve your 5k time but hate being bored on your runs, try joining a local running group to add some comeraderie and fun to your runs!
Don’t just jump into a program because your friends are doing it – your goals, personal preferences, and lifestyle are unique to you! Take the time to review your options and make sure you’re not going to dread showing up every day.
Bonus: Find someone who wants to do it with you! It’s hard to skip a workout and fall out of habit when there’s someone waiting for you to be there.
Starting out on a new fitness plan isn’t as easy as “jump in and go”. You have to make sure you’re taking the necessary steps to avoid injury and burnout, too! If you’re planning to get started, here’s how to make sure you’re doing it in a healthy and safe way:
It can be tempting to dive right in, but that can do some serious damage if the change is too drastic! If you’re a runner who’s signing up for a spin class, you’re probably okay – but, you may want to reconsider if you’ve never stepped foot in a gym before. If you’re a beginner, try starting with a Couch to 5k plan for cardio. For weights, it’s best to start with light weights (or simply bodyweight exercises) to establish good form before increasing intensity. Taking these steps will help you avoid injury so you don’t come to a grinding halt 2 weeks into your routine!
Hydrate, Hydrate, Hydrate
Summer means heat, heat means sweat, and sweat means one thing: dehydration. Exercising in the summer heat means your heart works harder to send blood to muscles and skin while your sweat glands and pores work together to allow your body to cool. All of this work and perspiration can really use up the water your body needs! Try drinking plenty of fluid two hours before exercise, five to 10 ounces of fluid every 15 minutes during exercise, and make sure you replenish the water weight you lost after your workout is complete.
If you’ve been exercising indoors all winter, don’t expect to be able to hop outside with the same intensity. Gradually increase the intensity and duration of outdoor workouts in hot weather to allow your body to adjust to the change. Giving your body this time to acclimate can result in better sweat response, lowered heart rate, and lowered body temperature. The process can take up to 10 to 14 days, so take your time.
Replenish & Refuel
You can’t build if there’s nothing to build with, right? Post-workout nutrition is so important whether you’re looking to lose weight or gain strength! After breaking down those muscle fibers, the right balance of protein and carbs is needed to help build new muscle and improve body composition. Not looking to build strength? Muscle and body composition are just as important during weight loss! After all, you’re looking to lose excess fat – not muscle. For a quick post-workout boost, reach for your TLS® Whey or Plant-Based Protein Shake!
How are you Springing Into Summer fitness? Drop your answers (and any questions!) in the comments below!