Simple Habits for a Strong, Confident Summer Body
News flash - Summer is almost here, and as the weather warms up and we shed our layers, it's time to face reality. Honestly, this winter dragged on, and I certainly wasn’t perfect these past nine months. The great news? We’ve got plenty of time to step it up and feel amazing for bikini season. So let me share the practical habits I’ll be implementing, and what I’ll be avoiding, to feel my best mentally and physically.
Balanced Nutrition, Protein First
Focus on whole foods 80% of the time—think the perimeter of the grocery store or, even better, your local farmers market.
Quick Tip:
Prioritize protein by including it in every meal. Fun fact: digesting protein burns about 20% of its calories. It’s also the most satiating macronutrient, so you eat less overall.
Aim for three solid meals daily, each with protein, healthy fats, and carbs, and try skipping the snack. If you must, choose high-protein or high-fiber options to stay satisfied in between meals. Not craving those? You’re likely just bored or stressed, not hungry.
Lastly, cook most meals at home and limit alcohol to once a week—or less. Cutting back on frequent nights out and the cocktails that may accompany them can make a huge difference.
Strength Training 3-4 Times a Week & Sprinting Twice a Week
Yes, get off the treadmill and go grab some weights.
Strength training is superior for transforming body composition, building muscle for a tighter, toned look. Additionally, you’ll even experience a slight metabolism boost.
Meanwhile, endless cardio can backfire, spiking hunger and potentially breaking down muscle. Sprinting, however, is a game-changer. It builds leg muscle and keeps your metabolism humming all day via EPOC (excess post-exercise oxygen consumption), excellent for fat burning!
Rest + Recovery
Sleep is your secret weapon for fat loss. It fuels recovery, reduces stress, maintains insulin sensitivity for a better metabolism, balances appetite hormones, and keeps energy high. This creates the ideal setup for effective fat burning and weight management.
Similar to how you have a morning routine, create a nighttime routine to prep your body for sleep & aim for 7-9 hours nightly to maximize results.
Quick Tip:
If quality sleep is a struggle, consider aids like Dream Recovery’s mouth tape or Ross J. Barr’s herbal sleep patches & supplements to transform your rest.
As we embrace these habits, we should also steer clear of pitfalls that will derail our progress. By avoiding the following habits, we ensure our journeys remain sustainable and rejuvenating.
Crash Diets & Skipping Meals
Crash diets & skipping meals are a recipe for frustration and, often times, a strained relationship with food. Shift the focus from eliminating foods to adding in more nutritious options.
Skip anything too restrictive or that bans your favorite treats. Instead, focus on three daily meals packed with whole foods and high protein, and weave in treats or healthier swaps. One of my go-to’s? Greek yogurt with honey and berries—delicious and satisfying!
Ultimately, the best approach is a diet you enjoy and can stick with for the long term.
Overdoing Cardio
Excessive cardio may appear effective the first couple of weeks, but your body adapts fast, demanding more and more to see results. While cardio is great for overall health, it should not dominate your routine.
Aim for 8,000–10,000 steps daily, plus a couple of planned cardio sessions weekly, like sprinting. This keeps things manageable and supports your goals without burning you out.
Social Isolation
Hiding from social events to avoid tempting foods or drinks can backfire. Sure, eating at home is smart, but completely avoiding outings is not realistic.
Learning how to navigate different environments with a variety of temptations is a great way to build lasting habits. Some nights, staying in makes sense, but keep living your life—balance is key. Learn to enjoy social settings while making mindful choices.
With this framework, you are set to rock the next few weeks and step into summer feeling unstoppable. Embrace the journey of self-improvement, and those results will stick for every summer ahead!
