The Exercise and Diet Program You Need to Keep Your Summer Bod
Summer can be busy. It can also be full of big calories. Baseball games. Backyard BBQs. Vacations. Ice cream. Beer. You get the picture. The good news is that most of us are naturally more active during summer. The extended hours of sun and the hustle and bustle of running kids around and chasing after them means that we burn more calories. Learn to be okay with shorter strength workouts, like the ones listed below, and follow a few of our favorite nutrition rules to stay in swimsuit shape during the summer months.
Simple Nutrition Tips
The 90/10 Rule:
You may find yourself hungrier because of your increased activity level, and that’s okay. You don’t have to stick to the super strict diet that got you back into your sundresses and skinny jeans. We love the 90/10 rule. Stick to your diet 90% of the time and cheat, guilt free, 10% of the time. The key here is GUILT FREE.
Pick a day of the week and eat like a vegetarian. We like “Meatless Mondays” because it’s the start of the week, and the alliteration works well! Eat as many vegetables as possible. Trade in your steaks on the grill for some grilled eggplant or veggie skewers.
Eat the Rainbow:
Summer is an easy time to find delicious fresh fruits and veggies. Each day, try to eat a full rainbow of fruits and veggies — red, yellow/orange, green, blue/purple, white. Pro tip: know which color is your biggest challenge and plan for it early in the day.
Time-Efficient Exercise Programs
Start with two multi-joint exercises (anything that requires you to bend and flex at your knees, hips, ankles, shoulders,
elbows, etc…), such as Kettlebell Swings and Goblet Squats or Lunges and Pushups. Start with 10 reps of each exercise, then do 9 reps of each exercise, followed by 8, 7, 6…1 of each exercise. Get it done as fast as possible.
The 20-Minute MRT:
MRT stands for Metabolic Resistance Training. You’re gonna do a circuit of big exercises, e.g., Deadlifts, Lunges, Chest Presses, Pullups. Pick an exercise for each of the following movements: lower body push, lower body pull, upper body push, upper body pull. Do 6 reps of each exercise, and do as many circuits as possible in 20 minutes.
Kettlebell Swing/Bear Crawl:
We love the big muscle activation and power of the kettlebell swing, and this exercise is another countdown. Get yourself a runway of 10 yards or so. Start on one end of the room and do 10 kettlebell swings. Then, bear crawl to the other end of the room and back. Next do 9 kettlebell swings, and again, bear crawl to the other end and back. Continue to countdown your reps until you hit zero. You’ll finish with your last bear crawl. Get this done in as little time as possible!
e3 Performance & Fitness
758 N New Ballas Rd
Creve Coeur, MO 63141