Ways to Stay Fit in the Summertime and Fall


During the summer months, it is more difficult to motivate oneself to work out. There are way too many distractions. Time off from school, vacation time and trips need to be planned, concerts to attend, and the like. It seems that working out is a distant thought. The same is true for the fall season, when Thanksgiving and Christmas are but a few months away. But this is when you need to get back to reality and continue to achieve your fitness goals.

During my career in the fitness industry, I have read many books and magazine articles on fitness and health, and the benefits of exercise and working out. There is so much information available. Much of what I will share here is a compilation of what is already written about and known, but serves as a timely reminder to all of us, which includes students:

If you don’t have time to work out, you have to make time.

This is easier said than done, but you have to start if you want to stay in shape during summer and be ready-fit for the upcoming fall season. Try working out in the morning to get your metabolism revved up for the rest of the day. Commit to a workout routine you’re comfortable with and stick to it. Once you’ve built the habit, perform exercises that use more than one muscle group – such as squats, pushups, pull ups, rows and lunges – in a circuit to make your workouts most efficient. Again: make time for exercise. No excuses.

Manage your appetite for unhealthy foods by using an app.

This is one of the many benefits of modern technology. You can now use your smartphone to download a mobile app that can help keep your diet on track. A recent study in the journal Obesity found a person who tracks their progress using mobile apps will actually drop more pounds than those who keep a paper log.

Replace starchy foods with more green and leafy food options.

Start cutting back on processed, starchy carbs such as bagels, cookies, breads, pastas and crackers. Most of these foods as you know are loaded with extra sodium and preservatives that can contribute to water retention and bloating. Instead, go for more fresh fruits and vegetables, as well as lean protein to keep you satisfied.

What about alcohol?

It is always a good idea to reduce your alcohol intake if you indulge. Not only is it advisable, you will also reduce your total calorie intake and prepare yourself for a better night’s sleep to energize you for the next morning’s workout. If you do indulge, then always have a glass of water before and after to avoid the dehydrating effects of alcohol.

Keep water handy.

Drinking more water is an absolute must. That you already know. To skimp on water can reduce the effectiveness of your workouts because even mild dehydration can affect your performance and fat-burning potential.

Get more sleep.

According to research, lack of sleep is one of the major causes of obesity and other physical ailments. Getting a good night’s sleep is an essential part of our health and wellness. Goodnight!


Pete Asistin is the vice president of global sales at TuffStuff Fitness International, Inc.  He can be reached at pete@tuffstuff.net or visit tuffstuffitness.com, and send your inquiries to info@tuffstuff.net.


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