5 Tips To Stay On Track This Summer

Summer is officially upon us. As the summer progresses, we want to make sure you are able to enjoy yourself while also still staying on track with your health and fitness goals.We know that with the kids out of school, BBQ’s every week, and pool parties galore, it can be quite hard to navigate it all. Today, we break down our top 5 tips to staying on track this summer while still enjoying some fun in the sun. 

Tip #1 Pace Yourself at a Barbecue/Events

During summer months, oftentimes we have more events and parties. One of the biggest mistakes you can make is showing up starving. Even though it may seem beneficial to save calories up and forgo eating before the event, this likely will cause more harm than good. Most of the time, if we go into a BBQ or party starving, we tend to eat more than if we would have had a nutritious breakfast beforehand. 

If you’re able, you can even come prepared with a dish to share that fits into your goals. At any event, do an initial overview of what’s available and take a minute to decide what you want. Pace yourself throughout the event and listen to your body cues.  Remember to prioritize spending time with friends and family over focusing on chowing down. Sometimes it can help to hang out away from the food table to avoid overeating.

Tip #2 Stay Hydrated

Drinking enough water and electrolytes is very important. But during the summer, it’s even MORE important because you are out in the heat, which makes you extremely dehydrated. Both CF(Rehydrate)® and CF(Rehydrate)® Immunity+ replenishes lost fluids and essential electrolytes, including those lost quickly through sweat. CF(Rehydrate)® and CF(Rehydrate)® Immunity+ are great ways to ensure you are properly hydrated this summer.

Staying hydrated can help us with our satiety as well. If we are drinking more than enough water, it can reduce the risk of overeating.

Tip #3 Plan Ahead

Summer can be a busy time of year for most, especially with the kids out of school and vacations on the calendar. With travel and activities frequently planned, it’s easy to rely on fast food restaurants. But it is essential to maintain consistency and accuracy. The best way to accomplish this is to plan ahead. Right after you brush your teeth before bed, take 10-15 minutes to pre-plan your meals for the day to come. Also ensure you take some time to prepare your meals the night before. It doesn’t have to be anything crazy. Something as simple as having a sandwich ready to go, along with an apple, protein shake and a granola bar goes a long way when you have a busy day ahead.  

Before heading out, pack some healthier snacks to avoid the drive through for every meal. 

  • Fresh fruits and vegetables
  • Pre-packaged individual servings of dips like guacamole or hummus
  • No sugar added dried fruits or squeezable packets
  • Trail mix, nuts or nut butter packets
  • Low sodium jerky
  • Cheese sticks
  • Roasted chickpeas
  • Tuna or chicken salad

Tip #4 Make Choices that Will Keep You On Track

It is not an excuse to eat poorly just because it’s summer time. It can be so easy to grab the yummiest, calorie dense options when we are at a summer function. Instead, we encourage you to ensure that you are always making healthy choices FIRST. Load up your plate with a bunch of fruit and veggies. Also be mindful you are consuming as many protein sources as possible. Filling up on these nutrient dense options is not only going to make you feel good, it’s going to help with your satiety so you reduce the risk of overeating at one of these summer functions. 

The key is to find balance and control. You can still enjoy your favorite foods. It is just important to be mindful of how much you are consuming. Prior to going to the event, set a limit for yourself. For example, if it’s someone’s birthday, make it a priority that you are only going to have 1 small slice of the cake and no more than 2 glasses of wine. Setting these parameters for yourself prior to the event is the best way to hold yourself accountable. It’s much more efficient to quantify your limits instead of just saying “I am going to have a few drinks.”

Tip #5 Quit The Vacation Mode/ All or Nothing Mindset 

For most people the idea of a vacation is a time to relax, let loose, and get off all your normal routines. While this can be great for rest and relaxation, it does not mean you have to completely blow off your goals. Quit this all or nothing mindset and try to find a bit of balance when you head out for your vacation this year. Try to keep a little bit of normalcy on your vacation so you can reduce, if not, completely eliminate the amount of guilt that you will feel coming home. 

Now that you have the tools to stay on track this summer, follow us for more health and fitness tips and tricks. 

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