Well, it’s happening. The days are getting longer, and the sun’s starting to peek out more – summer’s on its way! We know, we know, those New Year’s resolutions might be feeling a bit… dusty. But no worries! Spring is here, and it’s your chance to hit that reset button. Let’s “Spring into Summer” and get real about what it takes to get that summer bod.
First things first, let’s ditch those old-school ideas about what a “summer bod” even means. Forget the pressure to be super thin and tan. We’re in 2025, people! It’s time to celebrate that 👏🏼 ALL bodies 👏🏼 are 👏🏼 summer bodies 👏🏼! We’re here to give you the lowdown on how to get back on track, and trust us, it’s not about crash diets or living at the gym. It’s about making smart, sustainable changes.
This month, grab your favorite workout buddy and let’s get down to business. We want you to check out our awesome fitness services to kickstart your journey. Whether you’re into one-on-one coaching or love the energy of group classes, we’ve got you covered. This isn’t just about workouts and food; it’s about tuning into your mind and adopting mindfulness with meditation, gratitude, and setting those goals! Let’s build that momentum together and “Spring into Summer” with confidence!
Studies on habit formation show that starting new habits during periods of lower social activity, like winter, can lead to increased consistency. (Source: Research on habit formation from sources such as James Clear’s “Atomic Habits” and studies in behavioral psychology)
Re-Defining The Term “Summer Bod”
Okay, real talk: it’s 2025. Society has evolved, and we’re all about inclusivity. We know summer can be tough for some, especially if you’re not feeling your best. So, let’s flip the script! “Summer bod” isn’t about a specific look; it’s about feeling amazing and living your best life.
Think about it: summer is about beach days, late nights with friends, and soaking up the sun. That’s what your summer body should represent! Sure, maybe you’ll cut back on sweets and hit the gym a bit more, but how about planning that road trip you’ve always wanted? Or finally going to that music festival? Set a goal to hike that mountain for sunrise and start waking up 30 minutes earlier each week to get ready. These are the ways you really “Spring into Summer”!
These are just a few examples of ways that you can spring in to your summer body in addition to adopting a healthier routine!
How to get ready for summer… during WINTER & SPRING!
1. Winter and Early Spring Foundation: Set (and write) Your Goals!
Spring isn’t just another season; it’s your launchpad for a phenomenal summer. It’s the perfect time to shake off any lingering winter blues and dive headfirst into your fitness aspirations. Forget those generic “summer body” ideals you see plastered everywhere. This is about your vision. Take a moment to visualize what feeling your best truly means to you. Is it about having the stamina for long hikes? The strength for beach volleyball? Or simply the energy to enjoy every sunny day? Set specific, measurable goals that align with this vision. Instead of just saying “I want to get in shape,” think “I want to be able to run a 5K by June” or “I want to increase my bench press by 20 pounds.”
“People who write down their goals are 20-50% more likely to achieve them than those who don’t.” (Source: “Goal Setting Research & Theory”)
Do your research! Explore various “workouts for a summer body” and don’t hesitate to ask your friends what’s worked for them. Remember, sustainable lifestyle changes trump quick fixes every time. Build a routine that you genuinely enjoy and can stick with long-term.
2. Make a Plan That Works for You: Tailored Workouts
Why subject yourself to workouts you dread? Let’s make fitness fun and effective! Think about the activities you love during the summer and design your training around them. If volleyball is your passion, dive into our high-energy classes like Body Combat or Body Attack. These classes will not only improve your agility and stamina but also give you the cardio endurance needed to dominate on the sand. Planning a multi-day canoe trip? Our Studio Fitness or Team Training classes can create a personalized plan tailored to your specific needs. We’ll focus on building the strength and endurance required for paddling long distances, ensuring you’re fully prepared for your adventure.
We understand that everyone’s fitness journey is unique. That’s why we emphasize personalized training programs that align with your goals and lifestyle. And don’t forget to explore our class page for detailed information on all our offerings. We have classes for all fitness levels.
3. You Don’t Have to Do It Alone: Building a Supportive Community
Let’s face it: having a strong support system can make or break your fitness journey. Surround yourself with positive, motivating people who lift you up and keep you accountable. Find workout buddies who share your passion, meal-prep pals who help you stay on track, and mentors who inspire you to push your limits. It might be tough, but it’s essential to limit your exposure to negativity and those who drain your energy.
Building a supportive network is crucial not just for achieving your summer body goals, but for long-term success in all areas of your life. Consider joining our community events and group classes to meet like-minded individuals who share your fitness aspirations. We believe in the power of community, and we’re here to support you every step of the way.
4. It’s Not Just About the Gym: Nourishing Your Body and Mind
Your summer body journey is about more than just physical exercise; it’s a holistic approach to wellness.
Nutrition
Nutrition plays a vital role in how you feel, perform, and recover. Pay close attention to how different foods make you feel and prioritize whole, nourishing options that fuel your body. Meal prepping can be a game-changer, helping you save time and make healthier choices throughout the week. Try adding some healthy winter recipes to your routine. For example, a hearty lentil soup or a warm quinoa bowl with roasted vegetables can provide essential nutrients and keep you feeling satisfied.
Winter Nutrition tips:
- Prioritize protein intake to support muscle growth and repair.
- Include complex carbohydrates for sustained energy.
- Consume plenty of fruits and vegetables for essential vitamins and minerals.
- Stay hydrated by drinking plenty of water throughout the day
Sleep
And don’t underestimate the power of sleep! Quality rest is essential for energy, recovery, and overall well-being. Aim for 7-9 hours of sleep each night to optimize your performance.
Mindfulness
Incorporate mindfulness practices like meditation, gratitude journaling, and deep breathing exercises to manage stress, improve focus, and cultivate a positive mindset.
BONUS TIP
And here’s a little bonus: create a plan that you will follow. Remember, it’s about creating a sustainable lifestyle that supports your physical and mental well-being, not what works for others.
Tips for Winter Motivation:
- Set realistic goals and track your progress.
- Find a workout buddy to stay accountable.
- Vary your workouts to prevent boredom.
- Reward yourself for reaching milestones.
- Remember why you started.
SUMMER BODY Workout Plan: Build Your Body Strength in the winter
To maximize your winter fitness efforts and get a head start on your summer goals, here’s a workout plan idea that you can adapt to your fitness level. Remember to consult your doctor before starting any new workout routine.
This plan focuses on a combination of strength training and cardio, essential for building muscle and burning fat during the winter months. By incorporating these workouts into your routine, you’ll be well on your way to achieving your summer body goals.
Warm-up (5-10 minutes):
- Dynamic stretches: arm circles, leg swings, torso twists.
- Light cardio: jumping jacks, high knees, butt kicks.
summer body Workout (30-45 minutes):
Strength Training (2-3 times per week):
- Squats: 3 sets of 10-12 reps (targets legs and glutes)
- Push-ups (or modified knee push-ups): 3 sets of as many reps as possible (targets chest, shoulders, and triceps)
- Dumbbell rows: 3 sets of 10-12 reps per arm (targets back and biceps)
- Plank: 3 sets, holding for 30-60 seconds (targets core)
- Dumbbell Lunges: 3 sets of 10-12 reps per leg (targets legs and glutes)
Cardio (2-3 times per week):
- Indoor cycling: 30 minutes at a moderate to high intensity.
- Treadmill intervals: 20 minutes, alternating between sprints and walking.
- Rowing Machine: 25 minutes of steady state cardio.
Flexibility (daily):
- Static stretches: hold each stretch for 20-30 seconds, focusing on major muscle groups.
This month, we’re challenging you to Spring into your Summer Body by setting goals and working towards them, starting now! Like we said: summer bodies are made in the winter. There’s no better time than the present to set goals, define what you want your summer to look like, and take action in making those goals happen.
Remember to shed any expectations or preconceived notions around what you think a summer body should look like, and instead focus on visualizing what your ideal summer body feels like! Make some plans, buy some cute new swimsuits, and let’s get to work. In order to make sure we’re prepped and ready to go for the summer months, we have to create a routine that is realistic and incremental. Each week, we encourage you to increase your capacity as you get stronger. Spend an extra 20 minutes in the gym, wake up 30 minutes earlier, and add a few extra portions of veggies to your meals every week. Building up momentum in time for summer is an excellent way to seamlessly get your ideal summer body!
Don’t forget, we’re here to help – reach out about our group fitness classes or find out more about our personal fitness coaching. Whatever you need – we’re here for it! Be sure to share your summer prep. plan with us on our social media and tag your workout buddy. Not sure about you, but we have a feeling like this Summer is going to be the best one yet!
