Summer Fitness Guide

Evan Amell • May 20, 2025

Summer is a time for vacations, outdoor adventures, and relaxation. While it's tempting to take a break from your exercise routine, staying active during these months is crucial for maintaining your health and energy levels. However, the heat, travel, and changes in routine can make it challenging to stick to your fitness goals.

In this blog post, we'll explore effective strategies to help you stay consistent with exercise throughout the summer. From adjusting your workouts to beat the heat to finding fun outdoor activities, we've got you covered.

Summer fitness obstacles

Summer presents unique challenges to maintaining a consistent exercise routine. The heat and humidity can make workouts feel more strenuous, leading to fatigue and decreased motivation. Travel and vacation plans can disrupt your regular schedule, making it difficult to find time for exercise.

I remember one summer when I completely abandoned my routine during a month-long road trip. By the time I got back, it felt like starting from scratch! That experience taught me the importance of having a plan and staying adaptable.

tips for staying focused

Set realistic goals

Instead of aiming for drastic changes, focus on small, achievable goals. For example, commit to exercising three times a week for 30 minutes each time. This approach makes your goals feel less daunting and more manageable.

Find an exercise buddy

Working out with a friend or family member can provide accountability and make exercise more enjoyable. Knowing that someone is counting on you can be a powerful motivator.

reward yourself

Celebrate your milestones with non-food rewards. Treat yourself to a new workout outfit, a relaxing massage, or a fun activity you enjoy. This positive reinforcement can help you stay motivated.

track your progress

Use a fitness app or journal to monitor your workouts and achievements. Seeing your progress can be incredibly motivating and help you stay on track.

adjusting workout in the heat

Exercising in hot weather requires adjustments to ensure your safety and comfort:

Hydrate: Drink plenty of water before, during, and after your workouts. Dehydration can lead to fatigue, dizziness, and heatstroke.
Time of Day: Exercise during the cooler parts of the day, such as early morning or late evening.
Choose the Right Outfit: Wear light-colored, loose-fitting clothing to help your body stay cool.
Listen to Your Body: Pay attention to how you feel and take breaks when needed. Don't push yourself too hard, especially when you're not feeling well.

work outside

Summer is the perfect time to take advantage of outdoor activities. Here are some fun ways to stay active:

Swimming: A great way to cool off and get a full-body workout.
Hiking: Explore local trails and enjoy the scenery. Remember to bring water and wear appropriate shoes.
Cycling: A fun and efficient way to get exercise. Explore your neighborhood or go for a scenic bike ride.
Beach Volleyball: A social and active way to enjoy the beach.

make it a habit

Staying consistent with exercise during the summer requires planning, adaptability, and a positive mindset. By setting realistic goals, finding ways to stay motivated, adjusting your workouts to the heat, and incorporating outdoor activities, you can maintain your fitness routine and enjoy a healthy and active summer.

Remember, every little bit counts, and consistency is key to achieving long-term success.Summer is a time for vacations, outdoor adventures, and relaxation. While it's tempting to take a break from your exercise routine, staying active during these months is crucial for maintaining your health and energy levels. However, the heat, travel, and changes in routine can make it challenging to stick to your fitness goals.

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Making the Most with Minimal Equipment

By Evan Amell • April 22, 2025

I recently worked with Redfin to provide them with some insight on making the most of minimal equipment when doing home workouts for a blog post they put together titled 9 Home Workout Ideas to Stay Active and Fit at Home . See below for the excerpt featuring quotes and recommendations for me on how you can best utilize whatever equipment you have at home to keep working towards your fitness goals!

If you don’t have time for your wellness, you will be forced to make time for your illness.

By Evan Amell • March 12, 2025

Now you probably read the title and thought “that is a pretty dark way to look at this”. However, the unfortunate reality is that there is truth to it. People way too often kick the can down the road. Year after year after year after year. Until one day it finally catches up with them. They find out that they have elevated blood sugar. They find out they have osteopenia that could lead to osteoporosis. They find out their triglyceride and cholesterol levels are concerning. They take a fall and fracture a bone. You get the story. They have a bad wake up call. People take their health for granted until it starts to go. Remember the times that you lose electricity because of a storm or accident? Almost makes you feel helpless since everything runs on electricity. The difference with that versus the scenarios I gave you above is that all those issues are preventable with healthy lifestyle choices. The key is being proactive. It doesn’t mean you need to take on a regimen like a professional athlete. You are too busy for that. However, you can do things today that will put you at a SIGNIFICANTLY LESS risk to developing chronic disease and aside from that, improving your quality life. We talk about investing financially for your future but think of eating healthy and moving daily as your investment in your health so you can THRIVE in retirement. Traveling. Playing with your grandkids. Not paying huge medical bills because of unhealthy decisions. Maintaining your independence. All very important things but require time and effort in order to reach those milestones in your later years. So don’t wait until it's too late. Strength training 2-3x/week, walking daily, and eating mostly whole foods will have a profound effect on your health in ways you wouldn’t think possible.

Don't Focus on Just Calories for Weightloss

February 11, 2025

The body content of your post goes here. To edit this text, click on it and deleteI preach this all the time about how we need to shift our focus from just looking for the amount of calories in the foods that we are deciding to eat to evaluating the nutrient profile and the amount of ingredients instead. Now, it's not inherently a bad idea to know how many calories you are consuming when you are trying to lose weight HOWEVER, when you look at the foods that are very nutrient dense and don't have many ingredients, usually those foods naturally have a lot less calories than the ultra processed foods you see in the grocery store(chips, cereals, etc.) with a few exceptions like olive oil(120 calories per tablespoon). It's not even just about the calories though. You want your body to function optimally right? You want energy. You want to maintain muscle mass. You don't want to suffer from indigestion. You want a strong immune system. You want to optimize the way your body burns body fat. The fact of the matter is that whole foods naturally will help with all of these because in order for your body to be in the best possible place, it needs the resources to do so. It needs a certain amount of macronutrients and micronutrients in order to function the way that it needs to so you can feel your best! This is what whole foods eating does! So long story short, focus on the QUALITY of the calories. Not just the calories. Consume single ingredient foods that are high in nutrients and you will not just see changes on the weight scale, but you will also feel better!