5 Summer Strategies
1) Daily Steps
At first, 10-12,-000 steps may sound ridiculous, especially if you are someone who is used to getting 2,000 or works at a desk most of the day, but if you are strategic, it can be really simple to get more steps in throughout the day. All it takes is a bit of intention. Our bodies weren’t meant to be sedentary all day, and by making walking and movement a priority, it benefits our health in more ways than one. Walking can help with digestion, stabilizing your glucose levels, improving your mood, setting your circadian rhythms, muscle recover, keeping our bodies mobile and strong and the list goes on.
If you take a 30 minute walk first thing in the morning, and then later in the evening- you’d be surprised how many more steps you’ve taken in the day. The post meal stroll is so beneficial due to it improving the glucose spike of your meal, and improves overall digestion.
Walking can also be an amazing way to catch up with friends, make phone calls, listen to audiobooks or podcasts, or simply unplug and take in your surroundings. Walking more truly benefits you body, mind, and soul.
2) Hydration
As the weather warms up, it’s so important to stay hydrated- and not by drinking gallons of water each day. While it is important to get enough water, it’s also important to make sure you aren’t simply flushing out all the minerals in your body by drinking too much. This is why I highly recommend adding in electrolytes into your water, even if you aren’t profusely sweating every day. I love LMNT and can truly tell a difference when taking these electrolytes. They aren’t packed with sugar or unnecessary ingredients and are a great and easy way to keep your mineral levels optimal. If you happen to get headaches often or hit a slump in the afternoon, getting some electrolytes in your system can make a world of difference.
I have a link that gets you a free sample pack with any purchase, so you could even buy another sample pack, get one free, and have almost a months’ worth of electrolytes for about $20. I love getting a variety pack first to see which flavor I like before committing to a whole package of one flavor. Personally, I love grapefruit, raspberry, and the citrus flavors.
3) Eating Seasonally
Produce is SO much better in the summer, and it just makes it so much easier to get your fruits and vegetables in when they are ripe, full of flavor, and usually pretty cost effective during peak season. It’s great to look up farmers markets in your area along with seasonal produce lists for your region to know what to look for. Try buying something you’ve never had before and cook up a new vegetable every week!
Summer usually means more cookouts, family gatherings and dinner with friends, and I know maintaining healthy nutrition during these events can seem daunting, but it doesn’t have to be. I love to make fruit and vegetables a priority during these events by grilling veggies or even fruit on the grill for dessert. I recently brought the most simple salad and homemade dressing to a family gathering and multiple people said “Wow this salad is so pretty”, and I think that is most likely because it was the only colorful thing on the table- so be the person to bring the color. If you want to prioritize your health, make it accessible! Bring the veggies for the grill or a salad, and your body will thank you! So will the people around you.
4) More Movement + New Hobbies
Summertime means longer days and warmer weather, and that makes it so much easier to build in more movement into your life. I think it’s great to go out to dinner with friends, but also there’s so many social things to do that also incorporate being outside and moving your body. Try a new hobby like pickleball or tennis, rent bikes or go for a hike. Invite a friend to workout with you or try a new workout class together. Even on vacation I think it’s so fun to see what gyms or pilates studios are nearby to try something new and maintain routine while on vacation. Even going for a run to explore where you’re staying is a great way to get your workout in! There are so many ways to level up your fitness without creating strict all-or-nothing approaches. Make it fun, switch it up, and let the warm weather inspire new movement.
5) Creating New Rhythms
As the seasons change, it can be fun to intentionally switch up your routine a bit. It can be a physical change like adding in that after dinner stroll or getting morning sunlight, or adding in some mindfulness practices into your day. Recently I set reminders to go off on my phone throughout the day with simple gratitudes or positive affirmations and it’s just nice to see those pop up and be more intentional about my inner dialog. I also love doing a little wind-down brain dump in my journal just to really clear out my mind before bed, and be super intentional with that time before I sleep. I find when I stick to putting my phone away, reading, and avoiding blue light before bed, I truly notice a big difference not only in my quality of sleep, but also just my overall energy and ability to wake up quickly in the morning. These small little things make big changes in our overall health!
I hope this little list inspires you to step into summer with intention, and gives you some tangible ideas of how to level up your health and wellness. If you are someone who is craving change, wanting to truly find what works best for you at a bio-individual level, I am accepting nutrition clients and would love to work with you to help you step into summer feeling strong, fit, and healthy. Contact me here to learn more about coaching!
