5 Ways to Get in Shape This Summer

The warm, long days of summer are a source of encouragement to get outdoors and make changes that can lead to a healthier you!

If you're excited about pushing your body to a new level of physical fitness, but you're unsure where to begin, take advantage of the summertime to sculpt the body you've been wanting.

Here are five fun and exciting ways to get in shape this summer:

1. Join a gym. Allow the beautiful weather to motivate you to change, but consider a gym membership as a tool to support you in that change. The sunshine may beckon you outdoors, but the heat may stop your momentum dead in its tracks. An air-conditioned gym with state-of-the-art exercise equipment may be just what you need.

* Whether you want to build muscle or simply tone up and shed a few pounds, a gym membership allows you to design a workout program that works best for you.

* If you go with friends, you can all provide moral support and keep each other on track. With others involved, you're more likely to avoid procrastination and keep working out.

* You can have a successful exercise program without a gym membership. But the gym is one tool in your arsenal. When the weather is too hot or it's raining outside, you'll still be able to get a quality workout and feel the sense of accomplishment that comes with every step forward.

2. Pick up an old sport. Did you play basketball or baseball in high school? Summer recreational leagues offer opportunities for you to get in shape while rekindling that competitive fire you had in your youth.

* Even if you didn’t play sports, you can begin this summer. You may find that you're better at it than you thought you would be. Sports are a great way to get excited about getting in shape, and summer leagues may be the ticket to getting you off of the couch and into the game.

3. Go for a bike ride. A bicycle ride through the scenic parts of your town is a fun way to get in shape. Enjoy the natural beauty of your surroundings, the warm sunshine, and a terrific cardiovascular workout.

* Riding a bike can be as strenuous or as leisurely as you like. Some days, you may want to push yourself with a fast pace. Other days, you may feel tired and in need of rejuvenation. With a bike ride, you can still get a good workout and recharge your batteries at the same time.

4. Develop a morning or evening routine. If you're just getting started with a personal fitness plan this summer, keep it simple. Try a set of push-ups and a set of sit-ups every morning.


* Begin with small steps that are easy to fit into your busy morning or evening. That way, you're more likely to stick with the program until you see the results you deserve.

* If the warm weather and beautiful sunshine are calling your name, start small and plan ahead. A short, slow jog first thing in the morning will begin your day with a sense of accomplishment.


* As you become more comfortable and the workout becomes a habit, you can challenge yourself by adding repetitions, time, or distance to the simple plan you've created.

5. Maintain a healthy diet. A healthy eating plan is essential to your success. The heat of summer and the additional stress on your body from your commitment to exercise requires the proper fuel. Most importantly, drink plenty of water.

* If you begin to think of the food you're putting into your mouth as fuel for the fit body you deserve, you'll start making better choices that support your new lifestyle.

By following these simple steps this summer, you'll be well on your way to becoming more fit. You'll create momentum and establish a lifestyle of active fitness that is sure to lead to the fit body you crave!

Is Protein Powder Right for You?

Protein powder has gone mainstream. It used to be a product used mainly by bodybuilders and athletes. Today, more than 10% of adults have tried protein supplements, and annual sales are projected to reach $8 billion by 2020, according to some trade groups.

With so many brands to choose from and the relatively high cost per serving, shopping for a protein powder can be confusing.

Use this checklist to decide if you need such supplements and learn how to use them effectively.

Deciding Whether to Use Protein Powder:

1. Increase muscle. Wanting to build bigger and stronger muscles is still the most common reason for using protein powder. Many studies suggest that these products can be effective when combined with intense workouts.

2. Lose weight. High protein diets have become popular for weight loss because they tend to suppress appetite and help you to shed fat instead of muscle. It can be an effective strategy if you avoid going to extremes.

3. Recover from injuries. For minor injuries, protein may help your body to repair itself faster. Make it part of your recovery plan, along with adequate rest and following your doctor’s recommendations.

4. Age gracefully. It can be difficult for seniors to get all the nutrients they need on a restricted diet and compensate for the muscle loss that accompanies growing older. Protein powder can help with both goals.

5. Talk with your doctor. Share any concerns you have with your doctor. Protein supplements are not recommended for teens or anyone with kidney conditions or diabetes.

Knowing How to Use Protein Powder:

1. Know your limits. Most experts believe that 50 to 60 grams of protein a day is the optimum range for most adults. Keep in mind that excessive protein can strain your kidneys and cause you to become dehydrated. As a bonus, reducing serving sizes will help you save money too.

2. Choose dairy. Whey and casein are the main ingredients in many brands. They’re both complete proteins suitable for adults who eat dairy products.

3. Stay vegan. If you’re a vegan or avoid animal products for any reason, you still have a number of convenient options. Look for brands with ingredients like soy, peas, or hemp.

4. Add flavor. You may need to experiment until you find a brand you like, especially with soy products that can have an especially strong taste. Many powders may also seem more palatable when mixed with milk instead of water.

5. Read the label. The FDA doesn’t regulate protein supplements, but there are independent organizations with a long history of quality testing for the industry. To avoid contaminants and other risks, check that the label has seals from NSF International, UL, or USP.

6. Consume after workouts. There are different opinions about the most effective way to eat after a workout. Still, consuming anything high in protein along with some complex carbohydrates is a winning strategy.

7. Spread it out. It’s important to space out your protein consumption so your body can digest it safely and successfully. That usually means 30 grams or less for each meal or snack. Frequent, small servings of protein may also speed up your metabolism and help you lose weight faster.

8. Make your own. If the high price of protein powder is holding you back, you can achieve the same results much more cheaply at home. Visit your local library or browse online for recipes for making your own supplements. It can be as simple as adding almond meal to dry milk.

Protein powders from reputable manufacturers are safe for most adults. However, you can probably fulfill your protein requirements at less cost by ensuring that you get enough protein in your regular food.

Learn more about your health online when you read the rest of our information here about: Body Building guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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