Summer is often a time for relaxation, holidays, and social gatherings, which can make it challenging to maintain regular exercise and healthy eating habits that we now really transform the way we experience our menopause. However, with some thoughtful planning and a few strategic tips, you can enjoy the summer while staying on track with your fitness and nutrition goals.
1. Plan Ahead
One of the most effective ways to maintain your exercise and nutrition routine is to plan ahead. Look at your schedule and identify potential obstacles, such as holidays, family gatherings, or work commitments. Once you have a clear picture of your busy periods, plan your workouts and meals around them. All of our classes are available on catch up so plot out what workouts you intend to do and when. Planning in advance can help you stay committed and avoid last-minute unhealthy choices.
2. Make space for FUN!
Reframe all the things in your calendar that might previously have been viewed as pitfalls that will throw you off track. Summer offers a variety of opportunities to engage in physical activities that don’t feel like traditional exercise. Swimming, hiking, cycling, and playing sports are great ways to stay active while enjoying the outdoors. Take advantage of the warm weather and longer days by incorporating these activities into your routine. Not only will you burn calories, but you’ll also have fun and create lasting memories with friends and family and to show them how you’re actively embracing this stage of your life.
3. Stay Hydrated
Hydration is crucial, especially during the hot summer months. Drinking enough water helps maintain your energy levels and supports your body’s metabolic processes. Carry a reusable water bottle with you and aim to drink at least 2 litres of water a day. Infuse your water with fresh fruits like lemon, lime, or berries to make it more refreshing and enjoyable.
4. Adapt Your Workouts
If you find it difficult to stick to your regular workout routine due to a busy schedule, adapt your workouts to fit into smaller time frames. There’s a whole ‘feeling rushed’ section in app that has a wealth of classes that are perfect for those who are feeling time poor. AND there’s a Holiday Workouts challenge section too which is packed with classes that you can do from anywhere.
5. Prioritise Healthy Eating
Summer often brings barbecues, picnics, and other social events where unhealthy foods are prevalent. While it’s okay to indulge occasionally, try to prioritise healthy eating most of the time. Fill your plate with fresh fruits and vegetables, lean proteins, and whole grains. Opt for grilled rather than fried foods and avoid sugary drinks. When attending social events, bring a healthy dish to share. This way, you’ll know there’s at least one nutritious option available.
6. Stay Accountable
Having someone to share your fitness and nutrition goals with can greatly increase your chances of success. Check into the app regularly to stay motivated and accountable. Sharing your progress and challenges with others can provide support and encouragement.
8. Get Enough Sleep
Good quality sleep is essential for overall health, particularly at this stage of your life and can significantly impact your exercise performance and nutritional choices. Aim for 7-9 hours of sleep per night to allow your body to recover and function optimally. Create a bedtime routine to help you unwind and ensure your sleep environment is comfortable and free from distractions. Make sure you’re prioritising great sleep at least five nights a week.
9. Be Flexible and Kind to Yourself
Finally, remember that it’s okay to be flexible and allow yourself some leeway during the summer. If you miss a workout or indulge in an unhealthy meal, don’t be too hard on yourself. What matters most is getting back on track and continuing to make healthy choices. The key is consistency, not perfection.
10. Finally know, we’ll help you get back on track in September
We’re planning a webinar on ageing positively and app subscribers will also benefit from our quarterly nutrition reset. So, know that your routine will be back soon so enjoy your summer and live fully!
