Though a healthy lifestyle should be a year-round thing, you might be more aware of your body and how you look and feel during the summer months. With all of the time we spend in tank tops and bathing suits and really just way less clothing than we’re used to wearing outdoors, you might be a lot more mindful of your body and creating some healthy fitness habits. While getting into a healthy routine can be done simply enough at the gym, we’re all on-the-go much more in the summer, considering the vacations and weekend getaways that inevitably happen. To find out how you can stay on track when not at the gym throughout the summer, check out our list of tips and suggestions below. Even doing a few of them will greatly make a difference in helping you to become healthier and more physically active. And be sure to check out the fitness checklist at the bottom for the quick and easy cheat sheet ;)
1. Use your body weight. You need nothing else besides your own body weight to get great results. The push up, for example, a very simple exercise performed with your own body weight will help you sculpt shoulders and a nice firm midsection.
2. Pick up the pace! No matter where you are, you can squeeze in some extra cardio. Walk at a faster pace while breathing deeper to increase your heart rate. Bam! A mini cardio exercise.
3. Use your breath. To get the most out of your breath, breathe from the diaphragm. To do this, think of breathing in a 3D fashion; your ribcage should expand from front to back, top to bottom, and left to right. These deep breaths will help you burn extra calories and give you extra energy during your workouts. The bonus is that you can use this breathing style not only to burn more calories during exercise but also while walking to the store, working at your desk, or just sitting in the car on your next road trip!
4. Carry a reusable water bottle. No matter where you go or what you do, bring water with you. Our bodies can misread being hydrated for being hungry, leading to over consumption and weight gain. Also, when traveling on planes or to higher altitudes in general, the amount of oxygen in the air decreases equating to dryer air and reduced body hydration. This can leave you with unhealthy food cravings, headaches and poor body awareness from fatigue. To be more alert and make more right food choices, drink more water! Carry a reusable water bottle wherever you go. You can empty out the water before a security check point and fill it up right after. You’ll save money on bottled water, not to mention help reduce waste! And be sure to check out our amazing FPF branded water bottles at the gym - they're stainless steel, double walled, vacuum sealed and will keep your liquids cold (or hot) for days. Available in 2 sizes.
5. Be food prepared! No matter where we are, we’re often tempted to “grab and go,” especially when traveling. Unfortunately, most ready to go snacks are calorie packed and nutrient deprived. Save yourself the extra calories and pack some protein bars, pre-cut veggies, fruits and/or nuts in your carry-on bag so you’re prepared to fight the urge of the grab and go unhealthy options.
6. No time? No problem! More intensity! Even 20 minutes will get you into the zone of fat blasting and muscle building as long as you maximize your effort. The goal of a short workout should be to workout at your personal intensity max. When you feel like it’s time to stop, try pushing for 10 more reps to maximize the hormonal response from your workout. Do this for at least 20 minutes targeting your upper, middle and lower body with push ups, planks, crunches and burpees, and you’ve got a complete workout!
7. Keep a food log. Recording what you eat is one of the best ways to stay on track. Make it easy for yourself and download an app (we like Lose It!) to keep track of your daily intake no matter where you are. Your goal should be smaller meals, more often.
8. Watch a workout video. No matter where you are, you can easily watch a YouTube fitness video to stay on track – it’s like bringing a personal trainer wherever you go!
9. Buddy up! Accountability is everything. Having a partner keeps you accountable and makes diet and fitness goals more fun! Not only have you set yourself up for success with buddy system accountability, but you now have someone to share your excitement with when you hit your goals!
10. Shop the farmers market for fresh produce. If your food can survive nuclear fallout, you shouldn’t be putting it in your body! The less time your food can survive on the supermarket shelf, the better it is for you. Fresh fruits and vegetables don’t last as long as a box of Wheat Thins and that’s a good thing! Vitamins and minerals that are found in darker fruits and vegetables are what you need to keep your body healthy. Pick up fresh produce wherever possible.
11. Find stairs! Climbing stairs is an incredibly effective cardio and lower-body sculpting workout, and you can normally find staircases somewhere in the vicinity of a park or beach.
12. Use water bottles as dumbbells. You get the dual benefits of resistance training and hydration, both critical during the summer. Water bottles can be used for a number of toning exercises such as tricep kickbacks, arm circles and overhead presses, and can also add resistance to lunges and squats.
13. Burpees! The most comprehensive exercise that can be done anywhere, anytime! Three sets of burpees will give you a cardio workout while also targeting upper body, lower body and core strength. It’s the all-in-one exercise!
14. Find a bench. Benches can be found in numerous outdoor areas and serve as a great fitness tool. For a quick full body routine, try the following: Start standing on top of the bench and lunge behind you bending the back knee as low to the ground as possible. Make sure your front knee remains directly above the heel to protect your knee. Alternate reverse lunges completing 8 on each leg, 16 total. Step down from the bench and turn around and sit on the bench with your legs extended straight in front of you, feet on the ground. Pressing your palms into the bench with fingertips forward, lift your rear end off and slightly in front of the bench, and bend your elbows directly behind you for a tricep dip. Shoot for 15 getting the full range of motion. Turn around and finish the set with 15 push ups, hands on the bench, back in a straight line from your neck to bottom of your spine. Start from the beginning with the reverse lunges, followed by tricep dips and push ups. Complete three full sets.
15. Pack some tubing or elastic bands in your suitcase. They’re light, take up very little space in your bag and can provide several options for toning and resistance training.
16. Ocean swim! Take advantage of nature’s biggest pool and get a great workout. When it’s time to cool down from the sun, create a challenge for yourself and see how long you can keep your feet off the ground treading water. Try three rounds and attempt to last a little longer each time.
17. Engage the family. Part of the beauty of summer is family bonding, and finding fun ways to incorporate fitness can also teach kids the value of staying active. We recommend creating a fun obstacle course for the whole family to participate in, either as individual competitors or as teams. Let the kids help you come up with the obstacles, which can be done at the park, the beach or in the backyard. Think of a Tough Mudder inspired course…find something you can climb up, something to climb under, something heavy to carry or pull from one spot to another. Add in some long jumps or something to jump over, some cones/stones to zig-zag around, or even simple hopscotch. You’ll get a great workout and have stories to tell for years!
18. Walk during airport delays/down time. Depending on the city you’re in, airports have become a modern day shopping mall. If you have a delay or extra time before boarding, take a lap around the airport and browse the shops in your terminal. You can pick up a gift for your loved ones and burn some calories while tugging along your luggage.
19. Pack for fitness. If you pack gym clothes at the top of your suitcase, it can be a great reminder to hold yourself accountable for a workout.
20. Rent a bike. Most major cities around the world have adopted “Rent a Bike” programs. This way you can tour the city and get a great workout.
21. Pack healthy snacks for long flights. It’s best to bring your own healthy snacks on flight rather than purchasing candies, chips and processed foods in flight. Good ideas for snacks include almonds, bananas and protein bars.
22. Hit the sand. Summer traveling involves some fun in the sun and if you’re really fortunate, the beach! Challenge yourself with working out in the sand. Exercising in the sand provides an excellent training environment and in certain aspects actually works the body a lot harder than using a hard, flat surface.
23. Drink tons of water. Anywhere, everywhere, any time. Drinking water and staying hydrated can help fight jet-lag, it can amp up your energy and can also prevent heat exposure and heat exhaustion during the summer.
24. Book hotels with fitness amenities. When traveling, it’s easy to get off your A-game and not put any time in at the gym. When booking hotels or other accommodations, be sure that the location has some sort of fitness center or workout space, this way you have no excuse to slack off.
25. Eat the food of the culture. When traveling abroad, you’re most likely to taste different cuisines rather than gorging from places you eat from at home. This way, you can experiment with smaller, multiple meals throughout the day, which is better for digestion and building metabolism.
Try this healthy summer salad that’s super simple and fast to make ahead of time. You have a cucumber base with black beans (or kidney beans) and corn added. Throw in two large avocados, cherry tomatoes, green peppers and cilantro, and you have a refreshing salad that is perfect to take along to your next picnic or family gathering.
(Serves about 8; use organic vegetables whenever possible)
These veggie packed spring rolls with spicy dipping sauce make the perfect pack-ahead lunch or healthy snack. They are fresh, simple to make and so easy to customize based on tastes and mood.
The slightly chewy rice paper coupled with the fresh veggies and absolutely addictive sauce are pretty irresistible. Additionally, these spring rolls are pretty fun to make and can involve the entire family! This recipe is entirely veggie-based, but you can add some cooked shrimp, chicken, tofu or any other protein of choice.
Even if white rice is not a part of your regular diet, these spring rolls are great to make on a weekend or cheat day. They are still relatively low in carbohydrates, minimally processed and packed with nutrients. Plus, as you’ll soon find out… the dipping sauce is also incredibly nutrient-dense and good enough to eat on its own!
These protein "truffles" are so simple and quick to make we're sure they will become a family favourite! They are portable, healthy and oh-so-tasty! Plus, they are endlessly customizable by varying the spices, extracts, and other add-ins, or by giving them a chic coating of chia seeds, cocoa powder, or chopped nuts. These are the perfect 'treat' for your Easter gathering - or any occasion - with they're candy-like appeal and bite-size egg shape. YUM!
Yield: Makes about 12 1-inch eggs
Suggested Coatings (optional):
–If you prefer, mix up to 3 tablespoons of any of the suggested coatings directly into the dough instead of using as a coating.
–A box of these beauties makes a great hostess gift or present in general, especially to the fitness and health foodie friends in your life!
Store in an airtight container. REFRIGERATOR: 1 week FREEZER: 3 months in airtight container; thaw 15 minutes
CHOCOLATE PEANUT BUTTER PROTEIN EGGS
Use peanut butter for the nut butter and chocolate protein powder in place of the vanilla protein powder. Add 1 1/2 tablespoons unsweetened, natural cocoa powder (not Dutch process) and 1 1/2 tablespoons water along with the honey.
MOCHA JAVA EGGS
Use chocolate protein powder in place of the vanilla protein powder. Add 2 teaspoons instant espresso powder, dissolved in 2 teaspoons warm water, along with the honey.
GINGERBREAD PROTEIN BALLS
Use 3 tablespoons dark (cooking) molasses for the sweetener and add 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground ginger, and 1/8 teaspoon ground cloves along with the protein powder.
SNICKERDOODLE PROTEIN EGGS
Add 3/4 teaspoon ground cinnamon and 1/8 teaspoon ground nutmeg along with the protein powder. Add 3 tablespoons chopped raisins to the dough before rolling into balls. Roll the balls in finely chopped toasted pecans or walnuts.
This healthy Green Protein smoothie makes the perfect breakfast or post-workout meal. It's packed with fruit and greens, it's dairy-free and downright delicious! Smoothies are the ultimate no fuss, nutrient-dense meal on-the-go, and they take such little time to prepare. All you need is a high speed blender and your imagination! Feel free to experiment with different fruits, vegetables, protein powders, nut butters, seeds and healthy oils - get creative and follow your taste buds! In the meantime, here's one of our favourite Green Protein Smoothie recipes...
Chia seeds are packed with nutrients. A mere 2 tablespoons pack 8 g of fiber, 4 g of protein, and 2 g of omega-3 fatty acids, as well as calcium, magnesium, and antioxidants — not too shabby for a tiny seed! Even more spectacular than its health value is its thickening ability, which can turn a plain cup of liquid into a creamy pudding. In just a few easy steps, you can make yourself the most delicious and hearty breakfast to keep you full and energized for hours.
Rolled oats, chia seeds, and cacao nibs make up the base of this breakfast bowl. Although chia seeds don’t provide any flavor, when soaked in liquids, it adds a great deal of texture. The longer you let it sit, the more the chia seed will plump up.
We use almond milk , but you can substitute any kind of non-dairy milk you prefer. For a touch of sweetness, you can add maple syrup or raw honey.
There are endless variations when it comes to toppings. The fun part comes with the variety of toppings and mix-ins!
OATMEAL TOPPINGS GALORE: This chia oatmeal breakfast bowl is topped with granola, blackberries, and blood orange segments. Get creative though - next time try loading your oatmeal with toasted almonds, sliced banana, and a handful of chocolate chunks. And if you're feeling tropical, maybe add some shredded coconut, pineapple slices, and chopped macadamia nuts. Enjoy!
Roasting adds a savory depth of flavor one can only achieve once a bit of caramelization has occurred, and creates crispy edges, which are a textural delight.
• 1 bunch Asparagus, Ends Cut Off, Chopped Into 2-3 Inch Pieces
• 1 Red Onion, peeled and chopped
• 1 Red Bell Pepper, seeded and chopped
• 8 oz. Mushrooms (any Kind), quartered or halved
• 1 medium eggplant, chopped into cubes
• 1/2 butternut squash, peeled and cubed
• 3 cloves garlic, minced
• Salt & pepper, to taste
• 1 tsp. steak seasoning (your favourite brand)
• 1/3 cup Olive Oil
1. Preheat oven to 450 degrees.
2. Mix all of the vegetables in a large bowl.
3. Drizzle with olive oil, season with salt, pepper, and steak seasonings.
4. Gently toss to coat all of the veggies.
5. Spread veggies out on two baking sheets.
6. Roast for 20 minutes, shaking the pans 2x while roasting. If needed, roast for an additional 5-10 minutes.
We know you’ve been doing your best to eat healthy and exercise, and along with this most likely, this means you’re weighing yourself and seeing some fluctuation. But don’t fret, there are many reasons for this!
Need help understanding nutrition and the scale? Contact Us at Functional Performance Fitness so we can discuss which of our programs, both fitness and nutritional will work best for you. Functional Performance Fitness has many programs for nutrition, exercise and recovery – contact us now!
Feasting on Fruit using just 13 ingredients with only 230 calories and 85 minutes of your time.
A fun and healthy recipe to make and share with the kids!
Brought to you by Yummly!
You’ve added exercise to your weight loss plan and you’re committed. So why is the scale not moving, or even going up? This can be very frustrating but don’t despair; there are many reasons why…
Need help reaching your weight goal? Contact Us at Functional Performance Fitness so we can discuss which of our programs, both fitness and nutritional will work best for you. Functional Performance Fitness has many programs for nutrition, exercise and recovery – contact us now!
Beets contain a unique phytonutrients pigments. These pigments can provide powerful antioxidant protection. They are particularly rich in folate acid, excellent in B1 & B2 vitamin important for a healthy heart and essential for normal tissue growth. Not only are beets are high in nutrients, but are very low in calories. 1 cup of cooked beets contains 75 calories. Enjoy this meal for breakfast, lunch or dinner!
• 1 lb. beets, washed, peeled and diced
• 1/2 lb. Yukon Gold potatoes, scrubbed and diced
• 1 sweet onion, diced
• 3-4 cloves of garlic, smashed and chopped
• Beet greens (from 6 beets), chopped
• 5-6 kale leaves, ribs removed, chopped
• 1-2 Tbsp. olive oil
• Handful fresh parsley
• 3-4 fried eggs
1. In a fry pan, put in diced raw beets and potatoes with plus enough water to cover them (about 3 cups). Season with salt and bring to a boil and cook for about 7 minutes.
2. Drain and set aside the beets and potatoes.
3. In the same pan, add olive oil, onion and garlic and sauté for a few minutes.
4. Add in kale and beet greens, and cook until wilted (2- 3 mins). Set aside.
5. Heat oil in the fry pan over med-high heat. Add back potatoes and beets and press firmly into a layer, and allow the veggies to brown. Once crispy, flip to the other side.
6. Add kale and beet greens, stirring to combine. Let the entire mixture crisp up for another few minutes.
7. Top with 3-4 fried eggs and parsley. Serve immediately and enjoy!!
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!