Reality Check: Say No To Summer Weight Gain

So you spent the winter working hard. You exercised consistently, you were careful to eat more healthy foods and you watched your portion sizes. Why? So you would look great at the lake and have plenty of energy to enjoy summer. You greeted summer with a healthy, toned body.

But summer, in spite of all the fun and relaxation it brings, can be tricky and deal us a cruel blow when it comes to our fitness.

Have you noticed the scale creeping up a little over the last couple of months? If so, you are not alone. Summer is a very easy time to overindulge and pick up those pounds that you shed during the winter months.

Is that what you want though? Are you willing to undo all that you worked so hard to accomplish? 

Remember that bad habits creep in slowly. Perhaps you are skipping your workouts a couple of days each week, because ‘You have so much to do.’ Or maybe you have been indulging in unhealthy food or drinks a little more frequently when you are with friends. It happens little by little. It happens one small choice at a time. But those choices add up fast.

If you realize that you have been slipping up, it’s not too late to turn around and get back on track. Really! There are still plenty of summers left for you to regain whatever ground you might have lost and get back to awesome.

Here are a few common reasons that people gain weight in the summer and how to remedy them.

1. Disrupted sleep cycle. Summer brings with it more daylight and longer days. This extra sunshine can cause our circadian rhythms to change which causes us to sleep less. But if we don’t get enough sleep, our bodies will respond by packing on a few extra pounds! The solution? Be diligent to get at least seven hours of sleep each night.

2. Baby, it’s hot out there! When it’s hot and humid, we tend to move around less. Our energy is lower and besides, who wants to sweat even more, right? But the less you move, the slower your metabolism is, and the fewer calories you will burn. Be intentional about keeping up with your exercise. Find indoor exercise alternatives like boot camp classes or maybe even take up swimming. Just keep moving.

3. On the road again. Summer meals travel and travel means healthy eating just got harder. Eating on the road presents big challenges if you are trying to eat clean. Before your summer trips, brainstorm some ways to reduce the amount of fast food that you will consume while you are away. Consider packing a cooler with hummus, nuts, and lean protein sources like chicken, fresh fruit, and raw veggies.

4. Caution: Cookouts! Ahhh…summer cookouts, parties, family reunions. All this spells danger because the food at these festivities is usually about as unhealthy as you can get! Make sure you pass on the hotdogs, potato salad, oily salad dressings, and rich cakes. Look for grilled vegetables, fresh fruit, and lean cuts of meat prepared without greasy marinades.

Don’t let the summer creep undo all the hard work you’ve done to get you where you are right now. Decide to fight back. Make up your mind to finish well this summer. Your future self will thank you!

Dedicated To Your Success,

Jesse

P.S. Whenever you're ready... here are a few ways we can help you build your body, tone up, have more energy, relieve stress, and melt the fat away:

1. A free Success Session - Come in and meet with me and we will determine which of our programs is right for you. Just email me back the word Ready and I will get back to you!

2. Semi-private group training where you can work with up 2 to 4 individuals that have the same health and fitness goals at half the price of 1 on 1 training! Just email me back the words Group Training and I will get back to you!

3. Private Training - One-on-One - Just you and me. Your training program is customized to get you to your health and fitness goals! Just email me back the words Private Training and I will get back to you!

4. Join our online personal training platform if you would like to train at your home or other gyms because you are too far away to train with us in person or you just feel more comfortable training at another gym or in the privacy of your own home! Customized workouts, nutrition plans, and cardio plans are included with weekly email and phone calls! Just email me back the words Online Training and I will get back to you!

5.  Nutrition Coaching if you want to learn how to have a healthy relationship with food, how to eat healthier, and help you achieve your health and fitness goals even when life gets busy. Just email me back Nutrition Coaching and I will get back to you!