MMB – Summer is Good, but Different

Hi Everyone,

I hope you had an awesome Father’s Day weekend and enjoyed time with family and friends!  Can you believe we are half way through June?  Hopefully, you are having the chance to come up for air and take a breather from the normal stressors that happen throughout the school year.  Summer is wonderful, but brings about new challenges too.  I’ll talk about that on my thought for the week below 🙂

Announcements and Reminders:

  1.  Cardio Core is at Jen’s Studio Tuesday night!  At the moment, I have three classes planned:  5:45pm to 6:30pm, 6:40pm to 7:25pm, and 7:35pm to 8:20pm.  I need three people to run a class, so please text or e-mail me if you’d like to join us!
  2. Wednesday Field Trip to the Park Day!  Come out and join us at 9:15am for a 45 minute class to do fitness in the park!  Meet me at my home studio and let’s go have some fun utilizing playground equipment, curbs, sidewalks, benches, and our bodies!  Drop in cost is $15 or use a pre-paid card.  Please let me know if you’d like to come.  All levels welcomed.
  3. Cardio Fusion is Thursday night at VBC – 5:45pm to 6:30pm and 6:40pm to 7:25pm!
  4. Boot Camp is Saturday at either 7am or 8am!
  5. Jen’s BBQ & 10 Year Celebration is Saturday, July 20th! Come and hang out, enjoy good food, drinks, corn hole, and an awesome fitness community!  4pm to 9pm.  Bring a side dish to share and let’s hang out and celebrate!

Thought for the week:  Summer is Good, but Different

This sounds like a “no-duh” statement, but let me explain from my perspective.  Fall, winter, and spring months usually have a certain kind of a cadence with rigorous school activities, time taxing sports events, after school clubs, miscellaneous projects and deadlines, and an overall more committed calendar.  Summer comes along and creates a paradigm shift for 6 to 8 weeks.  

With summer, the nights are longer and so are the opportunities to eat and drink.  Our kids are always asking for sweet treats like popsicles or ice cream, and of course, there are usually leftovers.  Who eats the leftovers?  Ugh – we do!  Extra calories seem to sneak their way into to our daily lives and creep up on us. 

The other challenge is that summer has a chill attitude.  This is great and all for destressing, but not when it comes to our work outs.  Think about it – we are eating more at bbq’s, picnics, and kids’ activities, but our attitude is more about relaxing so we are moving less.  Eating more and moving less is not a good equation!

So how can we combat these new summer challenges and not give into temptation?  Well, it’s not that different from the rest of the year, but we need to stop and think about what we are doing and not become a mindless eating machine because more food is around.  I say this with a giggle because you know we all do this from time to time, yes even me!  LOL!

The mornings are perfect right now.  If you can, set your alarm clock a little earlier and put your fitness clothes out so you are ready to go in the morning.  If it’s been a while since you’ve moved on a regular basis, then start with a good brisk walk for 20 minutes.  Maybe add 3-5 minutes of core work in such as planks and floor bridges, and do some light stretching.  Now, make this a habit at least three times a week for about three weeks. 

Once you have the habit down, now we can tweak and start to add more.  I’d be happy to help guide you with some personal training or helping you get back to class.

In regard to eating, you need to be mindful and purposeful.  Choose your calories wisely and don’t make every day a party.  If you find yourself at a backyard party or bbq, load up on the good stuff first and find the salads and fruit.  Don’t load up on all of the empty calorie and processed foods. 

I was listening to a lecture this week by Melissa Layne, one of the RD’s through SCW Mania, and she was talking about carb cycling and intermittent fasting and asked the audience to guess the average amount of calories on a cheat day.  Some people guessed 4,000 calories, some less, some more.  The average person eats 6,500 calories on a cheat day!  Ugh!  Eating out is a great way to spike those calories up, so be careful when you order out! 

By the way, salads…and salad dressing?  Woah, this is a huge culprit for tons of hidden calories, salt, and fat.  Think ranch or thousand island dressing?  Better choices – red wine vinegar, balsamic vinegar, add some mustard, garlic, herbs, ginger, and….. a little olive oil or try none at all.  Are you familiar with liquid amminos?  Try Braggs liquid amminos or TJ’s coconut liquid amminos.  This is an awesome soy sauce substitute and great for adding to steamed veggies, or anything Asian inspired. 

The bottom line is – enjoy summer, but don’t let summer get the best of you where your work out and eating routine goes out the window.  In a few weeks, you’ll be really miserable and will be hating life as you start your work outs back up again in August.  You have worked so hard to get where you are, so don’t sabotage all of your diligent efforts this year because the pedal to the metal has backed off. 

I’m proud of you guys and know how hard you work.  Let’s make the most of summer and try moving more and eating MORE of the right foods, not the wrong foods.

See you in class soon!