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2024 Summer Survival Guide

fitness coach fitness goals healthy living summer 2024 summer goals summer survival guide sunkissed summer Jun 13, 2024

10 Simple Tips to Keep Your Sunkissed Fitness Goals on Track This Summer

This weekend wraps up our 14-Day Glutes & Core Challenge — and in case you missed the reasons why you should train your glutes, I definitely have them — so it’s a great reminder that Summer is finally here! I know how tempting it can be to let those fitness goals slide in favor of late nights, poolside cocktails, and backyard BBQs. But guess what? You don’t have to choose between having fun and staying fit! I’ve got 10 awesome tips to help you stay on track with your fitness goals while soaking up all the summer vibes.

  1. Set Clear, Achievable Goals: First things first, set specific, measurable, and realistic goals. Whether it's running your first 5K, mastering a yoga pose, or losing a few inches, having a clear target will keep you focused. According to a study by Dominican University of California, writing down your goals increases the likelihood of achieving them by 42%.
  2. Schedule Your Workouts: Like any other important appointment, schedule your workouts in advance. Using a planner to block out time for exercise ensures you prioritize your fitness even on the busiest summer days.
  3. Hydrate, Hydrate, Hydrate: Staying hydrated is crucial, especially in the summer heat. Dehydration can lead to fatigue and decreased performance. Aim for at least 8-10 glasses of water daily. If you’re someone who struggles with your water intake, try adding a slice of lemon, cucumber, mint, or an assortment of fresh fruit to make your water more refreshing and enjoyable!
  4. Mix Up Your Routine by Taking Advantage of the Great Outdoors: Outdoor workouts can be incredibly invigorating. Hiking, biking, or running outside can boost your mood and provide a great change of scenery. Research shows that exercising in natural environments can enhance mental well-being and reduce stress so Summer is the perfect time to try new activities. Swimming, paddleboarding, or beach volleyball are also fun ways to stay active. Mixing up your routine not only keeps things exciting but also challenges different muscle groups.
  5. Eat Seasonal, Nutrient-Dense Foods and Proteins: Summer brings abundant fresh fruits and vegetables. Incorporate these into your meals for a nutrient boost. Berries, watermelon, and leafy greens are not only delicious but also packed with vitamins and antioxidants. But it doesn’t end there. Summer is also the perfect time to get your protein through fish and seafood. Backyard BBQ? Grab that grilled chicken or better yet, bring my all-time favorite summertime watermelon feta salad as one of the options! 
  6. Find a Workout Buddy: Having a workout partner increases accountability and motivation. Plus, it makes exercise more enjoyable. A study published in the British Journal of Health Psychology found that people working out with friends are likelier to stick to their exercise regimen. Don’t be shy, come join me and the best community out there on the Training With T App! 
  7. Stay Cool and Incorporate HIIT Sessions: To avoid the midday heat, plan your workouts for the cooler parts of the day. Early morning or late evening sessions can be more comfortable and less strenuous on your body. Also incorporating High-Intensity Interval Training (HIIT) sessions is not only an effective way to burn calories and improve cardiovascular fitness through short bursts of intense activity, but you can maximize your workout in a shorter amount of time.
  8. Track Your Progress: In 2024 we know technology runs the world so put it to work for you! Keeping track of your workouts and progress helps maintain motivation. Use a fitness app or journal to record your activities, track your improvements, and celebrate your successes. And be sure to take those progress photos. You might not love it now, but you’ll be amazed by the differences you’ll be able to see in as little as a few weeks and be glad you have them to look back on!
  9. Stay Flexible: Life happens, and sometimes plans change. If you miss a workout, don't stress. Just get back on track the next day. Flexibility and consistency are key to long-term success. Don’t let one bad day or week steer you towards throwing away all your hard work!
  10. Prioritize Recovery: Don't forget to rest and recover. Adequate sleep and active recovery, like stretching or yoga, are essential for muscle repair and overall well-being. We know summer is notorious for those late nights filled with fun, but remember the bigger goal you’re working toward.
  11. Stay Positive, Have Fun, and Reward Yourself: A positive mindset can make a huge difference in your fitness journey. Celebrate small – including non-scale – victories, stay optimistic, and most importantly, have fun with your workouts. Remember, fitness is a journey, not a destination. Set up a reward system for achieving your goals and treat yourself to something special, whether it’s new workout gear, a massage, or a fun day out. Rewards can provide extra motivation to stay on track.

Stay fit, stay fabulous, and make the most of this summer! You’ve got this, and I’m cheering you on every step of the way.


Coach Tatiana

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