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 If you didn't reach your fitness goals by the first day of summer...do not worry or beat yourself up. Regret and disappointment do nothing to serve you or your fitness goals. Be grateful to know that summer is a perfect time to jump start your health & fitness program. There really is no time like the present (today!).
The fitness advantage of longer summer days enables us to get outside for more walking, biking, swimming and running. Fresh produce is less expensive, ripe and delicious. The “hot” bonus of dieting during the summer months is that our appetite decreases as the temperature increases, so keeping hydrated and eating light is easier.
Follow these tips and have a happy, healthy summer! Summertime Trim Down - Get moving first thing in the morning!
- Avoiding the midday heat is important and studies show that people who work out in the morning are more consistent than those who exercise later in the day.
Drink Up
- You need to keep hydrated in the heat, but avoid the extra calories found in soda, fruit smoothies and ice coffee drinks.
- Save 300 to 500 calories per day by switching to refreshing sparking water mixed with a splash of lemon or lime juice.
BBQ Quick Fix
- When it comes to calories everything counts, making a few simple substitutions pays off on the scale.
- Ditch the mayo (100 calories per tbs.)
- Add the mustard (10 calories per tbs.)
- Grill fresh vegetables like: mushrooms, onions, bell peppers, and zucchini, carrots, eggplant, asparagus and snap peas.
- Satisfy your sweet tooth with delicious natural desserts:
- Frozen grapes or cherries
- Grilled peaches with honey
- Frozen banana dipped in dark chocolate
Steps for Success
- Examine your fitness goal to be sure that it's realistic.
- Plan on losing one or two pounds per week, not per day, which is unhealthy, unrealistic and potentially dangerous.
- Examine your diet by food journaling and you may find that in most cases those little "demon saboteurs" are obvious (alcohol, chips, habitual nibbling, etc). Eliminate them!
- Substitute healthy activities and exercise for habitual eating, but don't push yourself too fast or too hard. Nothing will short-circuit a weight loss program faster than an injury.
Approach each day with a positive attitude regardless of any previous setbacks or disappointments. Today is the best day to be the healthiest version of you! You can do it one summer day at a time!
Have a healthy, happy summer!
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Ashley Marriott has been a professional in the field of fitness for more than 14 years. She is the creator of Burn ‘N Firm, a popular DVD full body cardio dance workout series. She is dedicated to using her experience and energy to educate and encourage people to reach their fitness goals. Her dedication to empower others through fitness led her to write the book, Dump Your Trainer.
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