9 Ways to Prep Your Mind & Body For Summer

Here’s to a healthy mind, body, and summer!

By: Lexy Parsons

If you want to feel confident in your summer skin in a healthy and sustainable way, you’ve come to the right place! Welcome to your unofficial start to summer guide. But, before we go any further, let’s make one thing clear — this isn’t about getting a “bikini body” or achieving a certain weight. Rather, we’re here to help you prepare your mind, body, and soul for the summer season in a healthy and practical way.

Whether you want to support your summer fitness goals or simply improve your overall health, we’re sharing healthy lifestyle tips that will help you head into the season feeling your best. And not only are they easy to implement into your summer routine, but these seasonal hacks can be incorporated into your daily regime all year long! So, forget the diets, restrictions, and temporary fixes. Instead, let’s build long-lasting healthy habits! Get ready to feel better than ever, this summer and beyond.

Simple Healthy Hacks to Prep Your Mind, Body & Soul for the Summer Season

Stay Hydrated

Did you know that increasing your water intake could help boost your metabolism and support your weight loss goals? It’s true! Aside from increasing satiety and helping you feel fuller for longer, research suggests increased hydration can boost your metabolism by up to 30%! Plus, healthy hydration is important for just about every system in your body. From glowing skin to increased energy and healthy digestion, there are endless reasons to sip your way through summer. 

Try carrying a sustainable water bottle with you — keep it in your purse, at your desk, or in your gym bag — as a constant reminder to keep on sipping! 

Bored of plain old water? Us too. Here are some ways to spice it up:

  • Make a DIY electrolyte beverage for post-workout hydration
  • Eat your water! Add more hydrating foods to your diet like watermelon, cucumber, and tomatoes.
  • Sip on herbal tea (such as ginger, peppermint, hibiscus, or chai) for a low-calorie, low-sugar flavor boost 
  • Infuse your bottle with fresh fruit and herbs like antioxidant-rich berries and cooling mint

Plus, some other nutrient-rich hydrating beverages to try:

Mix Up Your Workouts

If you’ve been avoiding strength training for fear of gaining weight or getting bulky, let’s set the record straight! Strength training is one of the best ways to create long, lean lines and sculpt those chiseled muscles — especially if you’re adding more full-body workouts into the mix. 

And if you’ve been sticking to the same workout routine and feel like you’re not making progress towards your fitness goals, it might be time to mix things up. Adding variety to your workout routine is not only fun, but it’s also an essential step to avoid hitting a plateau in your fitness journey. This is where FitOn can be helpful! Regardless of what your fitness goals are, you can browse the “For You” category or “New” category for fresh and exciting workouts that can inspire your summer movement.

Try New Outdoor Activities

And while you’re trying new workouts, what better time to get outside and try new outdoor activities? Consider taking a scenic hike, going for a bike ride, trying stand-up paddleboarding, or taking a yoga class in the park. It’s a great way to meet new people and spend some time in the sunshine and fresh air!

Prioritize Rest & Recovery

Summer is the season of go-go-go — the days are longer, the weather is warmer, and the feel-good energy is buzzing. Between beach days and BBQs, everyone is out and about! And while the surge of summer energy can be great, don’t forget to prioritize rest — both physically and mentally. Whether you’re planning your summer road trips or revamping your summer fitness routine, it’s easy to go too hard, too fast. Over-committing to plans, skipping your rest days and gym recovery, and skimping on sleep will lead to burnout. And who wants that?

Here are some simple ways to enjoy summer without burning out on all the fun:

Schedule downtime. Just as you’re scheduling all those fun summer plans, schedule slots for self-care! Maybe it’s a yoga or meditation event, a spa day, or even an hour for undisturbed “you time”.

Develop a morning & evening routine: Starting and ending the day more mindfully can prevent avoidable stressors while helping your body wake up and wind down. This could include morning or evening meditation, journaling, or meal prep. Anything that will support your schedule and help your day flow more smoothly!

Set healthy boundaries: It is totally okay (and necessary) to set boundaries! Don’t be afraid to cancel plans or decline a summer invite. Pace yourself and your schedule and prioritize what (and who) matters to you most. 

Prioritize sleep & recovery days: Don’t skip that extra hour of sleep or post-workout stretch! Just as you schedule self-care days, be mindful to slow down and prioritize adequate rest and recovery. Take a day off from the gym. Hit the hay earlier if you’re feeling run down. Try a gentle stretch or sleep meditation. These habits may seem simple, but when repeated consistently, you’ll be able to do more by sometimes doing less. 

Load Up On Nutrient-Dense Seasonal Summer Foods 

With an abundance of colorful, seasonal produce, summer is bursting with fresh flavor! Try incorporating seasonal summer fruits and veggies like berries, watermelon, tomatoes, green beans, and zucchini into your meals to provide your body with essential vitamins and nutrients.

RELATED: The Healthiest Foods to Eat This Summer

Indulge In Healthy Summer Swaps

If you’re not where you want to be when it comes to your summer health and fitness goals, you’re not alone! But, that’s no reason to turn to restrictive diets and other unhealthy quick-fix habits. Here at FitOn, we’re all about achieving your goals in ways that are sustainable, attainable, and healthy. 

And, despite what you’ve been told, it’s totally possible to enjoy summer snacks while working toward your goals. It’s all about moderation, choosing healthy swaps, and eating with nutrient density in mind.

Want to enjoy yourself without guilt or restriction? Try these healthy summer swaps: 

  • Skip the ice cream and make a dairy-free banana nice cream
  • Instead of mayo, try using avocado or Greek yogurt.
  • Craving a cocktail? Skip the pre-made sugary mix for a low-sugar spritzer made with wine, seltzer, fresh berries, and kombucha.
  • Use high-protein chickpea or lentil pasta in place of refined options for your pasta salad.
  • Instead of high-sugar popsicles, make your own (by blending coconut water or full-fat Greek or coconut yogurt with berries) and freezing them into popsicle molds. 
  • Swap chips for fresh veggie sticks. Try munching on raw seasonal veggies like carrots, celery, and cucumbers. Enjoy plain or dip them in hummus, guac, or salsa for added flavor!
  • Swap store-bought popsicles for homemade smoothies. The same refreshing flavor with less sugar and more wholesome nutrients. Try a combo made with ingredients like berries, spinach, almond butter, and coconut water!

Shower Your Body With Love & Positivity 

With all of the diet talk and summer weight loss products, it’s especially important to shower your body with love and prioritize your mental health. First off, there’s no such thing as a “perfect summer body” — every body is a summer body. But, we get it — it’s easy to compare yourself to others, especially with the unrealistic standards of Instagram and social media. That said, your journey, your body, and your goals are independent of everyone and everything else. While you can be inspired by your friend or your favorite fitness influencer, comparing yourself to their progress or journey is setting yourself up for self-sabotage and an unhealthy mindset.

Rather than trying to fit an unrealistic societal mold, try to quiet any outside noise and focus on feeling good in your body. Put the scale away and stop picking apart every flaw! Here are some feel-good things you can try instead:

  • Post a sticky note on your mirror with a positive note to yourself.
  • Start the day with a positive affirmation. 
  • End the day by reflecting on one thing you did well and compliment yourself for it!
  • Develop your health and fitness goals from a place of love! For example, maybe you choose to eat healthy because you love your body and want to nourish it.

RELATED: Powerful Habits For Self-Love & Total Self-Acceptance

Practice Safe Sunshine

ICYDK, a mere 10 minutes of sunshine can do wonders for your mood and mental health! A little sun exposure will naturally boost your Vitamin D levels and feel-good hormones, like serotonin. If possible, try to soak in a little summer sunshine each day. Maybe you enjoy your morning coffee outside, set up your WFH office on your patio or at an outdoor coffee shop, or take a midday walk to benefit your brain and body. 

That said, practicing safe sunshine is crucial! When we’re out in the sun, prolonged UV radiation can lead to skin damage — even on cloudy days. To protect your skin (and your health), it’s important to lather up with sunscreen, especially in the summer months. But, not all sunscreens are created equal! And since your skin is your largest organ, what you put on your skin gets absorbed in your skin — quality sunscreen is key! 

The good news? There are lots of effective and affordable non-toxic sunscreen products on the market. Some of our favorites include:

As always, be your own advocate when it comes to what you’re putting on or in your body! Remember to read labels and be mindful of the ingredients used.

Upgrade Your Summer Skincare & Beauty Routine

Speaking of summer skin now is the perfect time to upgrade your skincare and beauty routine as you prep for the upcoming season. Similar to your SPF, conventional skincare and self-care products are often full of toxins — such as parabens, formaldehyde, and other endocrine disruptors — that can lead to hormone disruption and harm our skin. 

In addition to going green with your skincare and beauty routine, here are some natural ways to support your self-care and beauty regime:

Make a DIY face mask or hair mask using at-home ingredients! For a deeply nourishing hair mask, try mixing 1 ripe avocado with 2 tbsp of honey and olive oil!

Try Natural Oils For Dry Hair: Dry hair? Opt for natural oils like pure argan and coconut oil (a little goes a long way!)

Hydrate, hydrate, hydrate! This includes upping your intake of hydrating foods like watermelon, strawberries, and leafy greens.  

Try Skin Superfoods: Try incorporating skin-supporting foods into your diet, such as avocado, walnuts, and green tea.

Healthy Mind, Healthy Body, Healthy Summer

There you have it, your unofficial start to summer guide! These simple, sustainable, healthy hacks will have you looking and feeling better than ever. Say goodbye to diets, quick fixes, and restrictive behaviors once and for all! By nourishing your body and supporting your mental health, you’ll approach the summer season with a newfound mentality. From simple healthy summer swaps to scheduling rest and self-care, it’s easy to find enjoyable ways to stay healthy. And while it’s easy to compare, remember — this is YOUR journey! At the end of the day, maintaining healthy habits is as simple as finding what works (and feels best) for you. Here’s to the healthiest summer yet!