This summer, I am not going on vacation, except for a few days here and there. Instead of traveling, I’ve decided to focus on my health and fitness and increase the intensity of my workouts. While I will continue working daily, it will be slightly less than usual. Here’s my plan to make the most out of the summer months to stay fit and healthy through diet, exercise, socializing, and relaxation.
Why Summer is Perfect for Getting in Shape
Summer’s warm weather and long days provide the perfect backdrop for physical activity. Everything and everybody is more relaxed, and the days are longer and warmer.
The Power of Metabolic Nutrition
My mostly animal-based ketogenic diet focuses on eating meat, animal fat, and a limited amount of safe plants from time to time. This way, my body is in a state of ketosis most of the time, making me highly efficient at burning fat for energy. This diet not only helps with weight management but also stabilizes blood sugar levels, reduces inflammation, boosts mental clarity, and provides sustained energy. My diet doesn’t actually change much between seasons. I eat the same local beef, lamb, and pork. I might have some safe seasonal vegetables and berries occasionally, especially when eating with friends and family.
Exercise
Because the days are longer and it’s nice to spend more time outside, I’ve decided to add vigorous outdoor activities (other than just dog-walks) to my weight-training routine. I always like to exercise first thing in the morning while fasted. Every second day, I do a 40-minute weight training session in the gym. On alternate days, I do a 1-2 hour hike, which involves fast uphill walking with a constantly elevated heart rate. Additionally, I go to the lake to swim, relax, and enjoy the sun - when the weather allows that. I don’t like swimming pools but love spending time at the lake. Don’t give your body an excuse to get older by stopping using and constantly challenging it. Stay active at all age, according to your possibilities.
Meeting Friends - Mindfully
Social gatherings are wonderful but can be challenging with diet and lifestyle. With some practice and preparation, they don’t have to prevent you from staying on track. I either eat at home before parties or take my own food to share, ensuring that I also have something to enjoy. I just politely decline foods that I don’t usually consume. This is completely fine with most people as the important thing is to spend time together and not necessarily to share the same food.
Creative Beverages
Traditional summer beverages like lemonade and cocktails are often high in sugar. My choices instead are:
Sparkling Water: I might add a splash or slice of lemon or lime or some fresh mint leaves for flavor.
Keto Cocktails: I occasionally drink alcohol. I mostly choose extra dry sparkling or white wine and dilute it with sparkling water. I might add ice cubes to keep it cool longer.
Sleep
Despite the long and warm days, I make sure I sleep 7-8 hours each night. It’s good to stick to consistent habits and go to bed and wake up at the same time most days. I don’t eat late, don’t drink alcohol, make my bedroom dark, cool and silent.
Stay Positive, Focus on the Good Things in Life
We all experience stress regularly, and while we may not always be able to change our circumstances, we can change how we respond to them. By adjusting our mindset and focusing on the positives, we can improve our ability to cope. This approach doesn't mean ignoring our problems; instead, it involves addressing them as they arise without getting caught up in hypothetical future scenarios. One effective strategy is to stay present, letting go of the past and avoiding anxiety about an uncertain future. These are definitely my strategies and they work great.
Conclusion
Staying healthy and fit during the summer with the best diet and regular exercise is not only achievable but can be enjoyable and rewarding. I recommend you to eat local, high-quality food, engage in outdoor activities, and make mindful choices at social gatherings. By planning your meals and incorporating a variety of exercises, you can enjoy a vibrant and healthy summer.
Take care and stay fit!
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