48 comments / Posted on by Adam Burr

  1. GET OUTSIDE

 Summer is the perfect time to get outside as no one wants to be cooped up inside the gym as the weather warms up, so consider taking your cardio and workouts outside. Whether you’re swimming, cycling or running, being outdoors is one of the best ways I know to get in tune with your body, life and nature. There are plenty of warm summer activities that torch calories quickly, so start thinking outside of the box. You can hike, bike, kayak, and rock climb, to name just a few. Doing new, fun activities will help you build muscle while keeping you engaged. Mixing in low impact workouts will give your joints rest while keeping the muscles engaged. These workouts focus on and train the smaller stabilizer muscles that will improve your performance by doing your regular exercises. Check the forecast and see what’s ahead. If there’s a heat advisory, you may want to opt for less intense/high impact exercise or take your workout indoors.

While you can build a great workout by swimming laps or running sprints and doing intervals of 25-50 yards for a set amount of time. 15 minutes is a good place to start to get your blood flow going. You can swim laps and do some body weight HIIT workouts between laps. I like to go explore and find fun new challenging places to run and taking your HIIT workouts to.

 

  1. START EARLY

With summer comes heat and, worse, humidity. These less-liked companions of summer not only make working out more difficult, but potentially dangerous. Unless you are training for a specific event that takes place in the daytime heat, avoid exercising between 10 a.m. and 2 p.m. It’s the hottest part of the day. Summer brings with it an assortment of virtues and longer days is one of them. Take advantage! Going early in the morning or late in the evening are both good (and much cooler) options, though I find early morning workouts tend to happen more consistently. Late afternoons and evenings tend to be our family time and I’m far less motivated to work out at the end of the day. In the evening I prefer my feet up and maybe a glass of wine, but that’s me. Whichever time you choose, creating consistency in your schedule will help you develop a routine, stick to it, and ultimately achieve your goals.

 

  1. SET GOALS

Set realistic goals. Not like lose 50LBS in a month. I know it’s summer, which to me mostly means lots of lake time and being on the boat, hiking and road trips. So what are your summer goals? Are you looking to run a fall marathon, take a backpacking trip or simply feel good in your skin? You don’t have to scale a mountain peak or formulate a goal you don’t really have. Be true to you. But if you treat summer like a three-month vacation it will be hard to recover in more ways than one. Decide what you want this summer, or from it. Just like in every other area of life, when you have a goal you’re working toward, your workouts will become more motivating and meaningful.

 

  1. GEAR- TOP 10 MUST HAVES FOR SUMMER

 

  1. TohoFit gear to look good and feel good this summer in and out of the gym!

  2. Good shoes for both the gym and outside to run in. 

  3. Quality ear buds/headphones. For cheap and under $100 I go with JBL Endurance Sprint 

  4. Dope Shades

  5. Supplements- BCAA”s, Pre Workout, Protein, Krill Oil and Joint supplement. My personal favorites is anything everything from 1stphorm.com

  6. A Workout Partner to help motivate and push each other. I know it’s hard to find these days but when you do PUSH each other and get after it!

  7. Water Jug- Invest in a good water jug that you take with you everywhere so you never have excuses as to why you can’t stay hydrated.

  8. Keep healthy snacks handy on road trips and summer outings to cut back on over doing it on the unhealthy yet tempting summer eats. My go to are Jerky, Tuna packets, Mixed Nuts or Trail Mix, Quest Bars, fresh fruits and veggies.

  9. You don’t need to skip a workout when you’re on vacation! Carry a jump rope and exercise bands, look for a set of stairs and put in the work before the fun! 

  10. Fitness trackers are great in summer to help you track your progress from everything to your workouts and cardio. My personal favorite is the Nike + Run Club app

 

 

  1. HYDRATE & REPLENISH 

DRINK UP!!! Not only will the sun's hot rays leave you more dehydrated than normal, even slight amounts of dehydration can impair your athletic performance, slowing your fat-burning fitness efforts. The solution: Drink up!

If you plan on big on the go a lot this summer then I highly recommend investing in a large water bottle you don't have to stop and refill very often. Your best bet? Grab a big jug and go!

Aiming for a gallon of water each day to meet your hydration needs. If you're exercising outside and sweating heavily, your body will not only lose water, but electrolytes and salt too. So it’s important to replenish your electrolytes and keep your body hydrated and replenished. you may need even more than that. Remember to hydrate at the first sign of thirst, which is actually a warning that you're slightly dehydrated.

In every area of life, the key to success is consistency. Whether it’s summer or any other “season” of life, working out is no different. You’ve got to overcome your excuses and do the work. Even when, or perhaps especially when, it’s hard. While summer is short, special, and should be savored, it’s not a vacation from your life. If you choose to see the outdoors as your playground, get out early, set summer goals, and protect, hydrate and replenish your body, you can build and stick to your exercise routine even during these distraction/fun-filled summer months. And that is what I call a win-win-win.

 

  1. Keep Your Diet Locked Down

Once you've hit your goal for the summer, don't ditch on your diet. Your diet is very important than ever at this point. This is what you've been busting your ASS and working so hard for, and the last thing you want to do is throw it all away and not being disciplined during this summer.

Set designated cheat days to help you stay on track and so you can enjoy the summer BBQ’s. A few tricks to keep you disciplined and on track is have to have all your cheating meals outside your home. This way you don’t have any tempting foods at your house.

Another trick to make healthy eating simple is to meal prep healthy meals and snacks for when you’re out and about and on the go.

Ditch the Sugar

One of the fastest ways to slow down your fat loss is to overdo the sugar. Sugar spikes your insulin production, which can lead to fat storage and block your body's ability to use fat for fuel. Limit your fruit intake to 1-2 servings per day, only eating them within two hours of a workout. Your choice of fruit really makes a difference in your total sugar consumption for the day.

 

Bonus Tip Get a Tan!

Once you've leaned out, a little color can help take things to the next level aesthetically.

  1. GET OUTSIDE

 Summer is the perfect time to get outside as no one wants to be cooped up inside the gym as the weather warms up, so consider taking your cardio and workouts outside. Whether you’re swimming, cycling or running, being outdoors is one of the best ways I know to get in tune with your body, life and nature. There are plenty of warm summer activities that torch calories quickly, so start thinking outside of the box. You can hike, bike, kayak, and rock climb, to name just a few. Doing new, fun activities will help you build muscle while keeping you engaged. Mixing in low impact workouts will give your joints rest while keeping the muscles engaged. These workouts focus on and train the smaller stabilizer muscles that will improve your performance by doing your regular exercises. Check the forecast and see what’s ahead. If there’s a heat advisory, you may want to opt for less intense/high impact exercise or take your workout indoors.

While you can build a great workout by swimming laps or running sprints and doing intervals of 25-50 yards for a set amount of time. 15 minutes is a good place to start to get your blood flow going. You can swim laps and do some body weight HIIT workouts between laps. I like to go explore and find fun new challenging places to run and taking your HIIT workouts to.

 

  1. START EARLY

With summer comes heat and, worse, humidity. These less-liked companions of summer not only make working out more difficult, but potentially dangerous. Unless you are training for a specific event that takes place in the daytime heat, avoid exercising between 10 a.m. and 2 p.m. It’s the hottest part of the day. Summer brings with it an assortment of virtues and longer days is one of them. Take advantage! Going early in the morning or late in the evening are both good (and much cooler) options, though I find early morning workouts tend to happen more consistently. Late afternoons and evenings tend to be our family time and I’m far less motivated to work out at the end of the day. In the evening I prefer my feet up and maybe a glass of wine, but that’s me. Whichever time you choose, creating consistency in your schedule will help you develop a routine, stick to it, and ultimately achieve your goals.

 

  1. SET GOALS

Set realistic goals. Not like lose 50LBS in a month. I know it’s summer, which to me mostly means lots of lake time and being on the boat, hiking and road trips. So what are your summer goals? Are you looking to run a fall marathon, take a backpacking trip or simply feel good in your skin? You don’t have to scale a mountain peak or formulate a goal you don’t really have. Be true to you. But if you treat summer like a three-month vacation it will be hard to recover in more ways than one. Decide what you want this summer, or from it. Just like in every other area of life, when you have a goal you’re working toward, your workouts will become more motivating and meaningful.

 

  1. GEAR- TOP 10 MUST HAVES FOR SUMMER

 

  1. TohoFit gear to look good and feel good this summer in and out of the gym!

  2. Good shoes for both the gym and outside to run in. 

  3. Quality ear buds/headphones. For cheap and under $100 I go with JBL Endurance Sprint 

  4. Dope Shades

  5. Supplements- BCAA”s, Pre Workout, Protein, Krill Oil and Joint supplement. My personal favorites is anything everything from 1stphorm.com

  6. A Workout Partner to help motivate and push each other. I know it’s hard to find these days but when you do PUSH each other and get after it!

  7. Water Jug- Invest in a good water jug that you take with you everywhere so you never have excuses as to why you can’t stay hydrated.

  8. Keep healthy snacks handy on road trips and summer outings to cut back on over doing it on the unhealthy yet tempting summer eats. My go to are Jerky, Tuna packets, Mixed Nuts or Trail Mix, Quest Bars, fresh fruits and veggies.

  9. You don’t need to skip a workout when you’re on vacation! Carry a jump rope and exercise bands, look for a set of stairs and put in the work before the fun! 

  10. Fitness trackers are great in summer to help you track your progress from everything to your workouts and cardio. My personal favorite is the Nike + Run Club app

 

 

  1. HYDRATE & REPLENISH 

DRINK UP!!! Not only will the sun's hot rays leave you more dehydrated than normal, even slight amounts of dehydration can impair your athletic performance, slowing your fat-burning fitness efforts. The solution: Drink up!

If you plan on big on the go a lot this summer then I highly recommend investing in a large water bottle you don't have to stop and refill very often. Your best bet? Grab a big jug and go!

Aiming for a gallon of water each day to meet your hydration needs. If you're exercising outside and sweating heavily, your body will not only lose water, but electrolytes and salt too. So it’s important to replenish your electrolytes and keep your body hydrated and replenished. you may need even more than that. Remember to hydrate at the first sign of thirst, which is actually a warning that you're slightly dehydrated.

In every area of life, the key to success is consistency. Whether it’s summer or any other “season” of life, working out is no different. You’ve got to overcome your excuses and do the work. Even when, or perhaps especially when, it’s hard. While summer is short, special, and should be savored, it’s not a vacation from your life. If you choose to see the outdoors as your playground, get out early, set summer goals, and protect, hydrate and replenish your body, you can build and stick to your exercise routine even during these distraction/fun-filled summer months. And that is what I call a win-win-win.

 

  1. Keep Your Diet Locked Down

Once you've hit your goal for the summer, don't ditch on your diet. Your diet is very important than ever at this point. This is what you've been busting your ASS and working so hard for, and the last thing you want to do is throw it all away and not being disciplined during this summer.

Set designated cheat days to help you stay on track and so you can enjoy the summer BBQ’s. A few tricks to keep you disciplined and on track is have to have all your cheating meals outside your home. This way you don’t have any tempting foods at your house.

Another trick to make healthy eating simple is to meal prep healthy meals and snacks for when you’re out and about and on the go.

Ditch the Sugar

One of the fastest ways to slow down your fat loss is to overdo the sugar. Sugar spikes your insulin production, which can lead to fat storage and block your body's ability to use fat for fuel. Limit your fruit intake to 1-2 servings per day, only eating them within two hours of a workout. Your choice of fruit really makes a difference in your total sugar consumption for the day.

 

Bonus Tip Get a Tan!

Once you've leaned out, a little color can help take things to the next level aesthetically.

48 comments

  • Posted on by UEpOlnSFHm

    bBRlHFDcPKzXwM

  • Posted on by czPsFAJU

    HChVwkvUoD

  • Posted on by mCnhYWapNRQSOlD

    cUaNDbQEoCWMg

  • Posted on by FIDJdVhaQKCxmlkt

    ULxnYqtKpSE

  • Posted on by oAtVIhSFqygDxvWL

    QGJfcDIwvWkXSPx

Leave a comment

All blog comments are checked prior to publishing