Exercise is an important part of a healthy body and mind. It is possible to maintain your fitness and health while still enjoying everything summer has to offer! This SlideShare includes ways to survive the summer, keep fit and stay healthy.

1. Presented by
Summer Fitness
Survival Guide
Summer Fitness
Survival Guide

2. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
Many people think of setting goals
at the start of a new year or when
they begin a new challenge. Goals
aren’t restricted to the first seven
days of the year! They can be set
any time you need to focus on
staying on track, regardless of
what your goal (big or small) may
be.
Setting a goal is a good start.
Setting a S.M.A.R.T. goal is a more
effective way to achieve the
goals we set. S.M.A.R.T. goals are
specific, measurable, achievable,
relevant and time bound.
SET SUMMER TIME GOALS

3. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
If you’re used to working out at
the gym (and can’t get a workout
anywhere else) you’ll notice that
the gym can get too warm and
unbearable when you’re working
up a sweat. It’s especially difficult
in the evenings when the heat has
been collecting throughout the
day. Consider an early morning
workout!
WORKOUT IN THE MORNING

4. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
In the summer, when it’s warmer
and the body is challenged to
maintain the right temperature,
it important to keep the body
properly hydrated. Exercising can
make it even more difficult.
Water is necessary to the healthy
function of all internal organs and
must be consumed to replace the
amount lost each day from daily
activities. It is recommended
women consume 2.7 liters (91 fl.
oz.) and men drink 3.7 liters (125
fl. oz.) of water per day (Food and
Nutrition Board). Also, be sure
to get another 8 to 10 fl. oz. of
water every 15 to 20 minutes when
exercising.
STAY PROPERLY HYDRATED

5. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
The summer means more time
outside and in the sun. When
you sweat during activity in the
summer heat, the sun’s rays are
magnified on the skin. The last
thing you need is a nasty sunburn
to ruin your summer fun. Use a
broad spectrum sunscreen (with
an SPF 30 or more to protect
against harmful UVA and UVB rays)
and put enough on to protect
your skin (apply liberally and apply
often throughout the day). Be
sure to apply correctly (applied
to clean, dry skin 30 minutes
before sun exposure) and reapply
regularly.
WEAR SUNSCREEN

6. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
With longer days and shorter
nights, it can be difficult getting
a good night’s sleep (not to
mention the late night parties).
Keep in mind that the results you
will achieve from your workouts
depends on the quality and
quantity of rest you give your
body. Also, the intensity of each
workout will determine how much
time your body needs to fully
recover (which can range from 24
to 48 hours).
You work incredibly hard at the
gym and you need to help your
body heal. Close the curtains, turn
down the temperature and get a
good night’s sleep!
GET ENOUGH SLEEP

7. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
In the colder months, sitting in a car is mandatory when it comes to getting
from point “A” to point “B”. Now that it’s summer ... it’s time to ditch the car
keys and enjoy some fresh air! Modes of transportation that don’t require a
gas powered engine (and human power) include:
• Walking
• Running
• Biking
• Rollerblading
• Skateboarding
If you have to drive, burn a few extra
calories by parking further away from the
front door. If you take public transit, why
not get off one or two stops early. That
way you get five to ten minutes of cardio
in that adds up at the end of the week.
PUT AWAY THE CAR KEYS

8. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
Consider the following when ordering a drink at the bar, a glass of wine at
dinner or when mixing up fun drinks at home with your friends:
• Use the proper sized glass for your
alcoholic beverage (beer–12 fl.oz.;
wine–5 fl.oz.; distilled spirits–1.5 fl.oz.).
• When drinking wine, choose the red
varieties. Wine is the most calorie-
friendly choice but red wine has many
other benefits.
• When drinking beer, choose regular
or light. Lagers, ales, and stouts can
be double the amount of calories of
regular beer.
• Limit the number of cocktails mixed
with sugar, juices, and carbonated
drinks. Drinks to avoid: Long Island
Iced Tea (780 calories); Margarita (740
calories); White Russian (425 calories).
CHOOSE LOW-CALORIE ALCOHOLIC DRINKS

9. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
Whether you’re at the gym, playing outdoors or playing sports in a
gymnasium or field consider the following tips to protect your eyes from
injury or infection:
• Avoid touching your eyes with your
hands. Use a clean cloth or towel to
wipe sweat away from your face.
• Wear protective eyewear when
playing sports with equipment or
accessories (balls, bats, sticks, etc.).
• Wear sunglasses when participating
in outdoor activities. Choose
sunglasses that block 99-100% of
both UVA and UVB rays.
• Be proactive and get your eyes
examined by an eye care professional
at least once every two years (more
often if you have a family history of
cataracts or other eye conditions).
PROTECT YOUR EYES

10. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
Ever notice how your body aches after playing an unexpected pick up game
of basketball in the park or helping a friend move into a new apartment?
Your body feels the effects of the work because you challenged muscles to
work in new ways (even withouth dumbbells or free weights).
Activities that challenge all angles and
abilities of the body (without the need for
additional weights) are a great addition
to any workout as a way to:
• Add variety if you are getting bored
with your current workout routine.
• Challenge your body in a different
way if you’ve hit a “plateau” (where
the body isn’t seeing results over long
term training).
• Make physical activity and exercising
fun and enjoyable again!
EXPLORE NEW ACTIVITIES AND SPORTS

11. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
If you’re not eating enough fruits
and vegetables each day, the
summer may be the best time to
start!
The Dietary Guidelines for
Americans recommend a diet with
plenty of fruits and vegetables.
The guidelines advise two cups of
fruit and 2.5 cups of vegetables
each day.
The produce section in your local
grocery store and farmers markets
have an abundance of seasonal
fruits and vegetables, a nutritious,
delicious and lower calorie option
to traditional summertime foods.
ENJOY SEASONAL FRUITS AND VEGETABLES

12. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
Take the necessary steps to make
the most of the summer, while
managing to stay on track with
your fitness progress.
Remember to always be good to
your body ... and it will be good
to you in return.
ENJOY YOUR SUMMER!

13. Presented by
Summer Fitness Survival GuideSummer Fitness Survival Guide
THANK YOU!
For more information visit
www.todaysfitnesstrainer.com