Get in Shape for Summer
Summer is finally here! Can you believe it? Are you as excited as I am? It’s been a long hard winter for many of us Central New Yorkers and I know most of you are more than ready to put away those winter coats, scarves, mittens and boots. We can now look forward to longer days, warmer weather, and the comforting sound of the crickets chirping late into the night. This is the best time of year to get together with family and friends and hit the beach, barbecue, bask in the sun’s rays while scantily clad, and enjoy long walks without freezing our tuchies off.
Though summer is one of our favorite seasons, it is also one of the most stressful. This is because summer also means that it’s time to bare our near naked flesh to the world. Now, let’s be honest with ourselves. Many of us have more than a few pounds to shed before digging out our tank tops, shorts and bathing suits. We either look at ourselves in the mirror and say, “I look pretty good” or “Uh-oh, where do I begin.”
Are you kicking yourself in the rear wishing you had started getting ready for summer sooner? Do you wait until the last minute to do something about it every year? Are you feeling like you’re so far gone that you don’t even know where to begin?
Who says you can’t take the beach and everybody on it by storm this summer! You just need to make the decision to do something about it. Here are a few tips to help you get ready for the season.
Stay Motivated
Many people really struggle to stay motivated in the winter. By motivated, I mean motivated to do anything. This includes getting off the couch, going to work, shoveling the driveway, getting out of bed, or doing any kind of physical activity. Find a way to stay motivated. Whether it is an old photo of you when you were in the best shape of your life or a picture of a bathing suit you would like to wear on an upcoming vacation; if it motivates you put it some place where you will see it every day. This will be a constant reminder of why you started and the fitness goals you are trying to achieve.
Eat a Healthier Diet
Please, let’s stop kidding ourselves. We can all do better when it comes to what we eat on a daily basis, especially when it comes to what we’re unconsciously shoveling into our mouths. There’s a good reason why one out of every four adults are obese! A healthy diet and exercise are important for staying fit, healthy and in shape, no matter what time of year it is. Thus the motto thirty percent gym, seventy percent diet. Ab’s are made in the kitchen, not in the gym.
Stay Hydrated
Dehydration can really ruin your day. We all tend to drink less in the wintertime, which can make us feel hungry when we’re actually thirsty. Stick with water or herbal tea and avoid carbonated drinks. Most herbal teas are not caffeinated so you won’t have to worry about being up playing solitaire at three o’clock in the morning. Some herbal teas (like green tea) can even help promote weight loss.
Have a Plan
If you fail to plan, you plan to fail. It’s that simple. I have a few clients who just can’t get the eating right thing down. I’m not going to lie; it’s the hardest part for most people. Either we eat too much of the wrong thing or we don’t eat enough which throws the body into starvation mode and slows down the metabolism. If you want to reach your fitness goals succe
ssfully, you need to create a plan that you can follow every day. Try writing down what you eat and what you do for exercise each day. Studies have shown that people who keep journals (especially food journals) are more successful at losing weight and keeping it off than those who do not.
Have a Friendly Contest
Team up with a group of friends who also want to get in shape for summer and have a friendly contest. Have each participant throw in twenty or thirty dollars, since money is always a great incentive to lose a few pounds. Pick a day each week where all of you can weigh in, and after a few months (or however long your group decides); the participant with the greatest percentage of weight loss will be awarded all of the money.
Train, Train, and Train
Don’t waste any more time. Incorporate two to three days a week of strength training and three to five days a week of cardio into your routine. Don’t know what you’re doing? Purchase a few sessions with a personal trainer. Personal trainers are experts in the fields of fitness and weight loss and they are your go to when you are looking for assistance with your exercise routine. Not only will a personal trainer design a customized program specific for your goals, he or she will help you get maximum results in a minimal amount of time.
Keep Training All Year
Wipe the layer of dust off your swipe card and use that gym membership you’re paying for! If you go three to four times a week consistently all winter long, you won’t have to feel like you’re chasing your own tail come spring and summer. Why be the crash dieter, the two workouts a day slave to the gym, or the shun carbs forever advocate. If you can make an honest effort to eat clean and exercise all year round, you will be one step ahead of everyone else when the warmer weather rolls around.
In Conclusion:
Losing weight and getting in shape doesn’t have to be something to dread and it really isn’t as hard as it may seem. It’s really a simple solution. It’s calories in versus calories out. If you burn more calories than you consume, you’re going to lose.
There is still time to make your summer a success. You can take control of your health and your waistline! You just need to be willing to make the commitment to do what it takes to get there. Remember you’re worth it. Have a happy, healthy and sensational summer!
I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association. If you have a question and/or topic you would like me to discuss please e-mail me at isellgraphs@aol.com. If you would like to set up a free consultation with one of our certified fitness professionals please call Champions Fitness at 452-5522.
Photos, in order of appearance. Ronnie Santangelo is one of our Champions Fitness Center members. Michelle Stephanie is our Zumba instructor, this picture was taken at Montego Bay, Jamaica at Sunset Beach resort and Spa. She has worked for the resort 5 times as a visiting Zumba instructor. Maureen Wade-Rodgers is another Champions Fitness Center member who lost 75 lbs., 5 years ago and has kept it off by exercising and eating right. Mary Szarejko-Bergstraesser is a resident from Warners, New York. She lost 78 lbs. 20 + years ago and has kept it off by working out daily and eating healthy. She is 52 years old. Can you believe it?? All of these guys are AMAZING!
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