"Summer Fuel" (Blog #100)

With winter finally over, it’s time to make a few nutritional and physical changes to our daily routine.

During the winter, many of us simply move less and eat more. Whether it's instinctual or just a case of the winter blues, this tendency creates a negative effect on both our mood and our waistlines. Food we eat in the winter tends to be a little heavier than it does in the summer. Personally, I've noticed myself and many of my clients eat a lot less fruits and vegetables in the winter time—and even drink less water. With the summer quickly approaching, that’s about to change.

As we all know, summer time means less clothing, beach trips, and swimming pools. That's all the motivation most of us need to eat a little cleaner and hit the gym a little harder. So you're probably asking, "What changes should I make to get leaner and feel better about myself?" Luckily, I have answers that may help.

Tip for Achieving the ideal “Summer Body”:

Cut Out Processed Carbs. These include pasta, rice, bagels, waffles, pizza, and all the other doughy stuff that we all love (some is ok, of course).

Increase Your Water Intake. The general rule of thumb is to get at least 1/2 your body weight in ounces of water per day. That means if you weigh 150 pounds, you need to drink at least 75 ounces of water a day. If you don’t drink a lot of water, I suggest gradually increasing your intake.

Eat More Color. Fruits and vegetables are cheap, nutrient dense, and are just good for your overall health. Add a little more color to your meals every day and you will feel and look better.

Get Outside. The cold weather can make us feel like we have been trapped inside for six months. Buy a bike, get a pair of trail shoes, invest in a basketball…The point is, get outside every day. The sun is actually a mood enhancer and acts as a catalyst to help your body get important vitamins.

Add a Little Variety. Changing things up always keeps it fresh and allows you to stay motivated. Lifting heavier weights with lower reps one week vs. lifting lighter weights using higher reps the next is simple and effective. Consider taking it a step further by adding in things you're not used to: Go find a local bike trail and ride 10+ miles / Go to some SGX Classes with No Bull's own Mike Patota / Get out to a park and hike a few miles every week / find a big hill, run up it and walk down it—and repeat that 15 times / Do a Group Class at No Bull (if you only do Personals) / Try adding a Personal Training Session in (if you only do Group Classes) / Take Andrea's "Brazilian Butt & Gut Class / Grab a kettle bell and go to your backyard and do swings, squats and over-head presses... You guys get the point, the choices are endless. Just get moving!!

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