Shape Up for Summer... and Life


Shaping up for summer is not just getting your body in shape, but also getting your mind, energy and thoughts right too. In this episode, we cover tips to get those things in line for the summer and beyond. And, okay, five tips for nailing that summer bod!

Starting with the obvious one which is fitness and physical health for you summer and life-long healthy body. Here are five tips:

  1. Drink more water. Aim for a gallon a day. If this is a struggle for you or you don’t like the taste of plain water, add crystal light, Mio or other no calorie flavor packs. Not only is it great for staying hydrated, but it will help your skin look more glowy and radiant.

  2. Move. Whatever you do now to move, add a little more. Tack on 10 extra minutes to your walk, do some air squats while you wait for dinner to cook, hop up during commercial breaks and do some planks, sit-ups or bench dips off the couch. Anything to get a little extra pump in.

  3. Find a friend to be your accountability partner. You don’t have to workout together or keep the same schedule, but let it be someone you do weekly check-ins with for your goals. It helps if you know you have to report to someone each week and you don’t want to let them down.

  4. Take a quality multivitamin. Let’s face it. Most of us are not eating nine or more servings of fruits and vegetables a day, which is where a lot of vitamins and minerals are found. Or if you limit a certain food group, you could be missing out on vitamins and minerals, for example, one of the main sources of vitamin B-12 is meat. If you eat a plant-based diet, you likely need additional B-12 from vitamins.

  5. Track your food. Yes it is a tad time consuming, but so worth it. A majority of people have no clue how many calories they consume in a day or their macro breakdown. Macros are protein, carbs and fat that make up calories in our diet, but the right amount of those three can prove much more effective than calorie counting alone.

Next up is mindset. There is no magic here. Having a positive mindset is something, that with practice, will change as you grow. To shape up your mindset, try these five things:

  1. Stop seeking approval. In the social media space, you open yourself up to that and people get wrapped up in the likes, comments and followers but the truth is, no matter what, you will attract the same like-minded people. So stop seeking approval in all aspects in life. We all know not everyone will like you, and that’s a good thing. It means you are not giving in to fit in their mind.

  2. Think of hardships and challenges as a new opportunity. Things could always be worse so keep that mantra in mind. Reflect with gratitude for your life and then start to deconstruct the situation and build up from there.

  3. Stop comparing yourself to others. This is the shovel that will dig your grave. You fall into the pit of comparison. Then you become so wrapped up and focused on others looks, success, lifestyle, etc, it is easy to think you are not up to par. But it is not about where you stand, it is where you plan to end up.

  4. Set goals. And for every goal accomplished, make a new one. If your goal was to lose 10 pounds and you did, set a new goal to add 5 to 10 pounds to your dumbbells by a certain date. Of equal importance, write these goals down. Look at them and they may be hard but that’s where gratitude steps in and you should be grateful you have the opportunity to work towards them and the ability to make them happen. It takes hard work and grit but it is so worth it.

  5. Take ownership of your actions and attitude. To harness the ability to own your actions and stop the excuses is a sign of huge mindset growth. Did you get mad the toilet paper was left empty? Or when that guy took the last donut you wanted at work so you pout? What is that?!? Why are you reacting negatively? This is where we need to stop, process then proceed. Chill out and think of it long term and big picture. 99% of the time it truly means nothing. By taking a hold of these thoughts you open yourself up to more progress and productivity because you are not getting hung up in irrelevant things.

Last, we talk about self-care. Those things that make you feel great, allow you to take care of your needs and make you feel like you have life handled are self-care activities. This can be anything from an at-home spa day, reading a book, getting a massage, hobbies, making time to have lunch with a friend, sitting in peace and quiet for thirty minutes or simply sitting down and quietly working out a plan for that week. To take that time for you to clear your head and ignore life’s craziness is so powerful. Write down 5 things that you truly enjoy that would bring you more peace and then do those. Once self-care, self-love and self-worth are established, anything is possible (even that summer bod!).

Questions for us? Send us a message!

Emily@foodinsession.com

Mindy@foodinsession.com

#fitness #summer #54 #mindset #selfcare

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Emily Frisella
Emily@foodinsession.com

Mindy Musselman

Mindy@foodinsession.com

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