It’s summer. Which means those two little words jump out of their box, dust themselves down and challenge us everywhere we look. Beach. Body. Yep, it’s time to get back in shape and stay that way whether it’s for the pool, the sea or just that tight-fitting T. But when the mercury reaches red and you’ve been slowly broiled on your commute home, chilling out can feel a lot more attractive than working out. So we’ve put together a few tips that might just help.
Set your goals…
Of course you want to look good in you new swim shorts or bikini, but try and set a definite goal that you can work towards. How about reducing your body fat content under 18%? Or setting a new PB? Even better, team up with some friends: make your sessions more social and you’ll feel a lot more motivated.
…and stick to them
Whatever your target, keep it realistic and take it one step – or rep – at a time. Increase your reps by just 3 or 4 per set for example. Push your maximum effort by just a couple of minutes more. Small increases in effort will make all the difference as well as keeping you out of physio.
You know the importance of staying hydrated as well as we do – especially when you’re working out. And although reaching for your water bottle is fine, there are plenty of other ways to get some extra liquid inside you without feeling bloated.
- Snack on salad veg: tomatoes, cucumbers and lettuce are all great for rehydrating
- Fuel up on electrolytes: a low-carb sports drink will replenish salts and minerals and raise your energy levels
- Start early: a few glasses of water first thing in the morning will set you up for the day
Lighter, fresher meals and snacks are perfect for summer and for staying in shape – we’re talking watermelons, nuts and fruit, fish and salads. All those al fresco dishes you love eating in Spain or Greece? There’s no reason you can’t bring a bit of the Med back with you (even if it’s cold and wet outside).
Beware the all-you-can-eat buffet
Talking of holidays, beware of those all-you-can-eat buffets. It’s tempting to get more than your money’s worth when you go all-inclusive, but you know what they say. Eat breakfast like a king, lunch like a prince and dinner like a pauper. Load up on quality protein like eggs, salmon, and lean meats in the morning and then try and keep it light for the rest of the day. And there’s no need to let your exercise routine slip: cycling, swimming, runs on the beach, surfing, sailing, and tennis all help to make sure staying fit stays fun.
Make the most of longer days
These brighter mornings and longer evenings make it easier to fit in a class or session. If you’re an early riser, energise your day with a pre-work work out or beat the crowds on the weekend. If you’re really dedicated, double up and you’ll soon start seeing and feeling a difference. With a huge array of high quality gyms and classes on demand, use the free E² app to keep it interesting.
Water’s not only good for drinking
A cool, air-conditioned gym is one way to escape the sun. But a pool is even better, letting you exercise for hours on end without overheating. If you think aqua aerobics is for old ladies, well, we dare you: give it a go and you’ll soon change your mind. Or stick to swimming laps for a refreshingly meditative workout. Both will challenge your fitness, breathing, and endurance abilities. And both are available on demand on E².
Don’t be a one season wonder
So you’ve got through the summer and you’re feeling pretty good about yourself. You’ve earned it. But don’t let the end of the warm weather mean the end of the fit and healthy you. Stick to your workout schedule. Switch from salads to soups. Keep away from those heavy winter puddings. And if you haven’t already done so, download the free E² app to find a premium gym, class or pool whenever it suits you.
Search Esq2 in the AppStore or Esquared on Google Play.