As the days lengthen and the temperatures rise, it’s easy to let your health and fitness goals slip away under the appeal of lazy summer days and indulgent treats. However, with a bit of intention and some practical strategies, you can keep your MO’tivation soaring and maintain peak performance throughout the summer season. Here are ten tips to help you stay on track and achieve your summer wellness goals:
- Set specific and realistic goals: Start by defining clear and achievable goals for the summer. Whether it’s running a certain distance, feeling good in your summer attire, mastering a new yoga pose, or simply staying active every day, breaking your goals down into smaller milestones will make them more manageable and keep you motivated to progress. I find it best to start with the end in mind (the end goal with a date on the calendar) and work backwards to schedule milestone (smaller goals). Studies have revealed that taking small steps, such as achieving smaller goals along the way, significantly increases the likelihood of long-term success in fitness endeavors. Research conducted by the American Psychological Association found that individuals who focused on incremental progress towards their ultimate fitness goals experienced higher levels of motivation, consistency, and overall satisfaction with their fitness journey. So, remember, every small victory counts as you work towards your long-term fitness aspirations!
- Create a schedule: Plan out your days, allocating time for exercise, relaxation, and other activities. Having a structured routine not only ensures that you make time for physical activity but also helps you maintain consistency and avoid the trap of procrastination. My strategy is planning my week for exercise and personal self-care on Sunday and scheduling the time as appointments in my outlook blocking time before and after to ensure I’ve blocked enough time. My husband and I plan our meals for the week on Saturdays so that we shop for only what we need. It is a great strategy for keeping unhealthy foods and snacks out of the house.
- Find activities you enjoy: Summer offers a plethora of outdoor activities, from golfing, swimming and hiking to cycling and playing sports. Explore different options and choose activities that align with your interests and wellness goals. When you enjoy what you’re doing, staying motivated becomes second nature.
- Mix it up: Keep your workouts interesting by incorporating variety into your routine. Try new exercises, explore different workout formats, join group classes or sports leagues or sign up for lessons. Adding variety not only prevents boredom but also challenges your mind and body in new ways, keeping your progress on track.
- Stay hydrated and nourished: With the heat of summer, it’s essential to stay hydrated and fuel your body with nutritious foods. Drink plenty of water throughout the day and opt for hydrating snacks like fresh fruits and vegetables. Shop local at markets to explore the foods in season. Eating a balanced diet not only supports your overall well-being but also ensures that you have the energy to tackle your fitness goals.
- Set reminders and rewards: Use reminders on your phone or calendar to keep yourself accountable for your goals. Celebrate your progress by rewarding yourself for reaching milestones, whether it’s treating yourself to a healthy snack or enjoying a fun outdoor activity or shopping for a new pair of exercise shoes or workout outfit.
- Find a workout buddy or support group: Partnering with a friend or joining a community of like-minded individuals can provide invaluable support and motivation. Whether it’s sharing workout tips, cheering each other on, or simply enjoying the company during outdoor activities, having a support system can make all the difference in staying motivated.
- Be adaptable: Summer schedules often come with vacations, family gatherings, and other commitments that can disrupt your routine. Be flexible and willing to adjust your plans as needed but strive to maintain consistency as much as possible. Remember, any activity is better than none. My strategy is to discipline myself on weekdays to stick with my exercise and nutrition routine then allow myself flexibility on the weekend. Monday is a day to get back into routine and MO’tivated to get back to my goals.
- Focus on the benefits: Remind yourself of the numerous benefits of regular physical activity, from improved mood and increased energy to better sleep and enhanced overall health. Keeping these benefits in mind will help you stay motivated, even on the days when you’d rather lounge by the pool or venture out to patios to drink with friends.
- Practice self-compassion: Finally, be kind to yourself throughout your wellness journey. Setbacks and obstacles are inevitable, but it’s essential to practice self-compassion and resilience. Remember that progress is not always linear, and it’s okay to take breaks and regroup when needed. Stay positive, stay focused, and keep moving forward towards your goals. Share your goals with family and friends and ask for their support. I like to share my goals for exercise, nutrition and work projects with my husband and friends on Sunday and/or Monday mornings and it helps me stay committed to those goals; there is a greater sense of self-accountability when you tell others what you are striving for.
Did you know that research has shown that people who set specific goals, create a schedule, and incorporate variety into their fitness routine and their diet are more likely to stick to their exercise and nutrition regimen and achieve their desired outcomes? By implementing these ten tips for success, individuals have seen an increase in their success rates by up to 80%, proving that with dedication and the right strategies, you can thrive and maintain peak performance throughout the sunny summer season!
