Top Tips to Staying on Track During Summer

 We are all for enjoying yourself during Summer BUT we do not need to over-indulge and get carried away, every weekend or every time the sun appears! Lets have fun, be mindful and BUILD on our LIFESTYLE HABITS!

Top Tips✅

✔️ Keep a ROUTINE Going

Your days might be all over the place with kids off school, festivals or weekends away, but try to keep some structure with meals and movement. It doesn’t have to be perfect, just as consistent as possible!

 ✔️ PLAN for the FUN stuff!

Got a BBQ, night out or a trip planned? Brilliant! BUT lets work around it! 

For example maybe get your steps in earlier, or don’t turn up starving so you’re not eating the whole table. Little things make a big difference overtime!

✔️ Prioritise WATER

Keep water intake HIGH! Staying hydrated during the summer is essential and will help make you feel better when in the sun for long periods of time and eating out more than normal. 

We sweat more in summer, even just walking around. Keep a bottle of water nearby and sip away throughout the day. Aim for 2-3L and more if you're out in the heat or training!

✔️ Limit ALCOHOL

Pre-plan what days you will have alcohol if you have several social events and STICK to this plan! Whilst alcohol can fit into your Calorie intake: 

• It does not add any Nutritional Value to your diet

• Increases temptation to consume foods that do not fit into your plan

• Dehydrates you

• Lower energy levels 

• Leaves you feeling 'defeated'

Of course enjoy yourself, its Summer! BUT plan when and in MODERATION. 

✔️ Look at Menu's in advance

To limit impulse decisions. Have an idea of what you will order before arriving to the restaurant. This reduces the likelihood of going down the "F*** it, I am on holidays" mantra. 

For example, if away for a few days and eating 3 meals per day out - try to ensure 2/3 of these meals are similar to your meals from home, where possible. For example, eating a well balanced meal for breakfast when away is EASY - choose boiled/poached/scrambled eggs on toast, with fruit on the side for example. This is ticking all boxes!

✔️ Forget Perfection, CONSISTENCY Wins!

No one is expecting 100%. Summer’s for living too! If you’re sticking with your habits most of the time, you’re flying it. Always think of the 80/20 rule in these scenarios! If following this rule, you will not undo your progress!

✔️ Set Summer GOALS

This doesn’t need to be anything wild! Maybe it's keeping up your steps, trying new recipes, or hitting a certain number of workouts per week! But setting goals and targets to achieve each week will keep your head IN the game! 

Of course, a couple social events during the summer is NOT going to mean all your hard-work and progress is completely ruined! However, building better LIFESTYLE HABITS is a more SUSTAINABLE approach and allows us to build CONFIDENCE that we can stay on track no matter what events are approaching and ultimately reduce any post-summerANXIETY that we may feel!

Lets get used to saying YES to events, Enjoying Ourselves BUT keeping our PURPOSE in mind! 🚀 

Speak soon,

Alex, Sarah, Megan & Tiago