Summer officially starts next week. It’s around this time of year when the weather improves that we are easily tempted to back off our established healthy habits.
Here’s how to be in control this summer and avoid the relaxation takeover.
First, you likely set at least one big health goal this year. Maybe you’re more aggressive with two to three goals. Break your bigger goal(s) up into smaller goals that help you set progress markers along the way to remain consistent with your motivation and practice.
Whether you’re aiming to increase your daily water intake, improve the amount of quality sleep, chip away at fat-loss, or work on your golf handicap, setting specific targets throughout the summer can help you stay on course.
Do you find yourself going out more with friends or family during the warmer months to meet up for drinks or dinners?
Use a digital or paper calendar to set a non-negotiable schedule of when you are willing and able to relax and when you are going to be strict with yourself. Note in your calendar when you’re going to exercise, go for a walk, prep your meals, and other times when you’ll do other things like beach days, tailgating a concert or grabbing cold, refreshing drinks at your favorite patio.
With increased warmth and sun light it’s easier to be more active outside. Walk your dog more often, go for a swim or a hike, or maybe add another night to your recreational sport league if that fits your schedule. Grab a kettlebell and get some people together for an outdoor training session.
Speaking of exercising with others, find a person you can be accountable to for the summer and share your progress along the way. Keep each other on track with your positive habits and routines. Adding in some friendly competition could increase your motivation.
That increase in activity means you’ll need to place more attention on your hydration. If you struggle drinking enough water, the summer is a great time to improve hydration with water (not beer). If you drink 60 ounces of water a day, next week aim for 70 ounces and slowly build to an amount that helps you move and feel better with more energy.
Lastly, and most importantly, get 7-9 hours of quality sleep each night. Make your room cold and dark to improve your sleep quality and perform your best when doing any of your favorite summer activities.
All of this commitment to yourself is important while at the same time you need to be flexible and enjoy summertime. Don’t be so rigid you miss out on fun opportunities and experiences.
Many people use summer as an excuse to let loose. Sticking to or improving your routine and habits during these next 3-4 months will help you enjoy this season more and set you up for greater progress by the time fall is here.