Here are a few core principles to remain focused on while you are enjoying your Summer at home or abroad this year!

Hydrate, Hydrate, Hydrate

In the summer our bodies release heat to cool down and that happens through perspiration. The sweat then sits on our skin. When faced with a hotter than usual environment, it can be difficult for the sweat to evaporate. In a humid climate, we can feel increasingly dehydrated, tired, and drained.

To manage the feelings of tiredness and dehydration, you need to drink more water! Try to aim for at least 2 litres per day. However, there are many days that for whatever reason we do not hit that target. With the Summer months in full flow, you must make hydration key Squad Sista.

To do this, we have a few tips and tricks to help you out:

  • Carry a water bottle with you everywhere you go! Sounds simple enough but make sure you're optimising your environment to give yourself the best chance of actually following through with the small habits you are implementing into your life.
  • Hydrate before you have your morning coffee. Have a glass of water first thing when you wake up. This will massively help you hit your daily water intake target.
  • Set reminders on your phone to prompt you to drink. This little trick makes certain your busy life doesn't derail you at any point throughout the day.
  • Flavour your water with fresh fruit and sip on it while you are sunbathing or chilling in the garden. Oh, the dream!

Morning Workouts

Mornings are usually cooler in the summer so when it comes to regulating body temperature and feeling "comfortable" with our workouts, you might find it easier to workout in the morning. Plus, like with most morning workouts, you will feel energised, and productive and it leaves the rest of your day free to enjoy the sun!

Type Of Workouts

The Sister Squad membership has several bodyweight and resistance band home workouts that can be performed anywhere and at any time. There is 5-minute to 45-minute workouts and on-demand classes, where you can train with me.

Our platform is in your pocket and can be taken with you on any holiday and staycation. Plus, with so many alternative exercises, we are sure you’ll find the perfect workout for you. We even have home trampoline workouts to keep things super fun & spicy.

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Daily Steps & Increasing Your NEAT

Get outside and enjoy the beautiful weather while it lasts. Use the brighter mornings and evenings as an opportunity to get those steps in. We tend to associate exercise with a single, designated workout at a particular point in the day.

Whilst this is true, other things like your NEAT (non-exercise activity thermogenesis) should never be overlooked and you should be always looking for ways to increase this throughout the day.

The great thing is that you most likely walk a lot more on holiday than you think. Sightseeing and even walking between restaurants can clock up an impressive amount of steps while on holiday. Equally, we don’t just sit by the pool. You’re probably swimming quite a bit too. You don’t need to be performing laps of the pool to make a difference, swimming leisurely is movement enough!

Be Mindful Of Your Nutrition

Eat your fruit and veg with your meals. For example, try snacking on carrot sticks, cucumber and hummus (an amazingly refreshing snack!); grab a salad to go with your main meal or eat some lovely fresh fruit with your breakfast.

Keep your protein intake high and use our Sister Squad "Hand Portion Guide" in the ‘All-Access’ membership to help with food portion sizes while you are out & about.

Be Consistent & Adaptable

The most important thing to remember Sisters is to not fill yourself up with guilt. Small, manageable habits are all you need to stay fit and healthy all summer long.

Our understanding of the "all or nothing" approach to fitness and health is what results in inconsistency and yo-yo dieting. So many people work towards a summer holiday and go "all-out" with loads of workouts and a very restrictive diet. This can lead to workouts and food feeling like a chore and that is the exact opposite of a balanced lifestyle.

A balanced lifestyle all year round should be sustainable. The key to sustaining it is to adapt your workouts and nutrition around your lifestyle. For example, when on holiday, your workouts may be different and not follow your usual gym or home routine. When you are with friends and family, your food intake may be different. When the days are warmer, your workouts may be lighter, shorter or outdoors.

None of this means your workouts or approach to a balanced lifestyle are wrong or that you should feel guilty about adapting your exercise and nutrition when on holiday.

Adaptability is a superpower and will help you maintain and sustain a healthy lifestyle!

Over the summer and when on holiday, just remember to stay hydrated and to listen to your body to find that balance. Some days you might want a lovely walk and a jog, other days you might do a 15-20 minute Sister Squad or BBX workout.

Either way, your Sister Squad community are on hand to help and support you to find what works for you.

Reach out at any time and we will make a plan of action together that works around your schedule and those glorious Summer holidays.

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