5 Tips to Get Fit for Summer

4 mins read
woman sitting with kettlebell
Written by:
The BodySpec Team

Summer is a time for fun, adventure, and relaxation. From beach trips and hiking to barbecues and sports, the season offers endless opportunities to enjoy the great outdoors and spend quality time with friends and family. However, for many people, the prospect of engaging in summer activities can be daunting due to lack of energy or discomfort related to body image. In this blog post, we’ll give tips in five key areas (goals, exercise, nutrition, sleep, and mental health) to help you feel physically and mentally ready to enjoy summer’s best activities.

Tip 1: Set Data-Driven Goals

DEXA scans can help you understand your body's unique needs and strengths, and can guide you in setting realistic fitness goals for the summer. For example, if you have low bone density, you may want to focus on weight-bearing exercises to build bone strength. If you have a high body fat percentage, you may want to incorporate more cardio and strength training into your routine. By gaining insight into your body composition, you can make more informed decisions about your diet and exercise habits, and optimize your fitness for summer activities.

Tip 2: Try HIIT to Impact Visceral Fat

To prepare for summer activities, try incorporating high-intensity interval training (HIIT) into your fitness routine. HIIT workouts involve short bursts of intense exercise followed by brief recovery periods, and are highly effective for building cardiovascular endurance, burning fat, and improving overall fitness. By engaging in regular HIIT training, you can boost your stamina and energy levels, making it easier to participate in summer activities such as hiking, swimming, or playing sports. Additionally, HIIT workouts can be done in a relatively short amount of time, making them a convenient option for those with busy schedules.

Tip 3: Improve Your Nutrition with Macro Tracking

Consider trying a macro-based diet. Macro diets involve tracking your intake of macronutrients, such as carbohydrates, proteins, and fats, and adjusting your diet to meet specific goals, such as weight loss or muscle gain. By paying attention to the types and amounts of food you eat, you can optimize your nutrition for your fitness goals and feel more energized and healthy for a range of activities. For example, if you plan on participating in endurance activities, like long-distance running, you may want to focus on consuming more carbohydrates for energy. On the other hand, if you’re participating in an activity that involves weight training or building muscle, you may want to consume more protein to support muscle growth and recovery. Macro diets can be customized to fit your specific needs and preferences, and can help you feel confident by fueling your body with the right nutrients. Making these types of changes can even improve your skin (speaking of which, it may be worthwhile to look up a Dermatologist near you for a full body skin check - remember to wear your sunscreen!)

Tip 4: Prioritize Sleep

Avoid consuming caffeine and alcohol close to bedtime. Caffeine is a stimulant that can keep you awake and alert, while alcohol can cause fragmented sleep. By avoiding these substances close to bedtime, you can help promote restful, uninterrupted sleep, which is crucial for feeling rested and energized during the day. Additionally, sleep has numerous health benefits, including improved cognitive function, mood regulation, and overall physical health. By prioritizing sleep and avoiding substances that can interfere with it, you can improve your overall well-being and make the most of the day ahead.

Fact 5: Mental Health

Improving mental health around fitness can be a challenging task, but it's essential for overall well-being. One practical tip is to set realistic goals that align with your lifestyle and preferences. Celebrate small wins along the way. Avoid comparison and stop comparing yourself to others, especially on social media. Remember that everyone's fitness journey is unique, and you are making progress at your own pace.

Incorporating mindfulness techniques like meditation or yoga can also help reduce stress and improve body awareness. Finally, if negative thoughts about your body image or fitness become overwhelming, seeking help from a mental health professional can provide support. By implementing these practical tips, you can improve your mental health surrounding fitness and enjoy a healthier and happier life.


  • At BodySpec, we want to give people the tools they need to be healthier and happier, beyond just weight loss.
  • Our bodies are complex systems that require consideration and care in a range of areas (including goals, exercise, nutrition, sleep, and mental health).
  • It’s important for people to feel comfortable in their bodies and have the energy to join meaningful physical and social activities.
  • We hope these tips will help you take full advantage of the summer season!
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