So it’s that time of year again ladies and the summer holidays are here! If you are a mum with school age children there is plenty of fun in the sunshine to be had, as well as more cooking, more play days, more distractions. And often less time for healthy eating and exercise!
It is great having the kids around during the holidays for a much needed change and break from the routine (on both sides!). But oh boy, doesn’t it blow your routine out of the water?!
I know that at this time of year many mums either find it very difficult continuing with their health and fitness routine or they feel there is no point carrying on with a fitness focus. Maybe you are telling yourself you won’t have the time, or you’re not in a routine or it will be too difficult juggling it all or perhaps you’re suggesting to yourself that eating healthily will be too hard as you’ll be out or away on holiday more.
But with some clever choices, a fantastic mindset and a desire to feel like you ended the summer feeling like you have had fun and enjoyed family life to the full but also that you have looked after yourself and not let your hard work over the last few months and your focus to get fit for the summer go to waste.
So, here are my top 10 Secrets for a Fit and Healthy Summer Holiday which will hopefully help to keep you on track over the coming weeks and help you learn some of my top tips to fit healthy food and exercise into your day.
(1.) Stick to the 80/20 Nutrition Rule all summer long!
Eat a diet based on natural whole foods 80% of the time and you can’t go too wrong. It is so much easier in the summer to eat more salads, lean proteins and all the delicious ripe fruit that you can buy in this country and particularly abroad! Eating the right foods will account for 80% of your success and fat loss with any health and fitness regime so it is super important that you make this a part of your every day lifestyle and that you don’t just dip in and out of it. Involve the whole family and try fruit lollipops for the children and fruit kebabs, make healthy food fun for all of you! There is a huge emphasis on nutrition in my Post-Natal 12 Week Transformation Programme as you won’t get the best results if you don’t make this an every day part of your lifestyle.
(2.) . Indulge for a night, not the whole summer.
It’s easy to overindulge when you are on holiday or in social situations over the summer and it is important to enjoy these occasions and these occasional treats too! Don’t beat yourself up after and allow yourself to fully enjoy these moments, just reward yourself by getting straight back on track the next day. There are also so many alternatives to unhealthy food now such as sweet potato chocolate brownies, and home made sugar free ice-cream that you can also explore these alternatives too. Avoid allowing ‘treats’ to become staples by not letting them linger in the house after the celebration has ended and if you slip up be kind to yourself and just get back on track as soon as you can. Enjoy the holiday, but don’t let it go from a day of indulgence to a month of indulgence that leads to unwanted habits that continue beyond the holiday season.
If you slip up don’t give up! I too love good food and the odd treats and so I teach my client’s that going off focus and having blow out’s is part of your success and self-care! If you can learn to enjoy these treats (as I do!) guilt free and with a smile on your face then you have learnt to manage your self-control successfully. Give yourself permission to go off focus sometimes, this is an important part of the 80/20 rule.
(3.) Plan your weekly workouts and create an adaptable routine.
Remember there is always time and opportunity for a workout. If you plan your workouts for the week ahead and note them in your schedule to assure they are a part of your day they are more likely to happen. Also, remember it is important that this routine is adaptable as every day is different which means that the best laid plans won’t always work! Remember that some exercise is better than none and rather than skipping your workout altogether, make time for a quick workout while the kids are playing in the garden or watching TV. Or if your workout hasn’t happened that day try something different and head out for a family walk or bike ride instead. Adapt your routine each week if it isn’t working and remember to just keep moving and your body will thank you for it!
(4.) Play time or TV time is exercise time!
It wouldn’t be a HOLIDAY without some TV/Movie time for the kids! Watch a movie with the kids and throw in some resistance exercise with body weight, bands or weights at the same time. The best easy exercises for your thighs and bottom are floor based and require no equipment, and there are plenty of these type of exercises included in the workout video’s from my True Vitality 4 Mums Post-Natal Transformation Programme for you to try if you need some extra inspiration.
(5.) Try a Mini Morning Workout.
I’m not suggesting you spend the whole summer sweating in the gym, but if you can’t manage 30 minutes then even 5-10 minutes of exercises can help to boost your metabolism for the entire day! I find it so much easier to get up early in the summer so I often set the alarm 45 minutes early and do a 30 minute resistance or pilates workout…even if my daughter wakes up she comes down and joins in or has a little play and some oat milk before we start our day. It feels good to get it done! Or you could try starting with 10 minutes first thing in the morning, hop out of bed and get into a plank position and hold it for as long as possible pulling your tummy muscles in. This is a great habit to get into, as it draws your stomach muscles in, switching them on and helping you to feel thinner all day. Try doing 3 sets of planks alternated with 3 x 1 minute of squats!
(6.) Incorporate activity into your daily family routine.
There are many ways that you can do this either by yourself or by involving the whole family.
If the thought of getting up early is daunting however you could try and incorporate some family active fun into your every day routine. Head out for a family bike ride, go for a long walk together, put the music on and dance with your little ones for 20 minutes…or if your children are older take them out for a run or skip with your little ones! Think of occasions where you can fit in some exercise in and just walk everywhere! So if you were planning on driving to the shops, try walking. If you have the time, try to find a longer route home. Start thinking of every journey as an opportunity to walk. Get off the train or bus early and walk…or skip the train altogether, and always take the stairs!
Children love competition. So why not set them some little sporting challenges, such as how many times they can hop on one leg in a minute or do bunny hops around the room!? My husband and I sometimes set up obstacle courses for our 5 year-old daughter too and do these with her which is a great way of getting the heart rate up, or while you are at the playground do some squats, press ups or tricep dips off the back of the bench there or run around with your little ones and play hide and seek! The fresh air is good for ALL of you.
(7.) Realise it isn’t selfish to exercise.
It will give you your body, health, fitness and confidence back and it will give your children and family their mum at their best. You will have more energy to keep up with your little ones which will mean you enjoy your time with them more. Taking care of your body and mind is incredibly important and makes you better able to be the very best mum you can be.
(8.) Find an exercise you love and buddy up with your other mum friends.
Think about what you LOVE doing and find something that you look forward to as this will make it much easier for example, feeling physically stronger by lifting light weights might give you a real boost or exercising with a friend or simply working out on your own. Buddy up – This can mean with a friend so you help look after each other’s kids so you get a break to train, or you could have fitness dates where you train together and the kids hang out near by in the park or in your garden if you’re working out at home. Or, use a support group like our True Vitality 4 Mums Post-Natal Transformation Programme and secret Facebook group that means you’re checking in and accountable with other Mums.
(9.) Pick 3-5 summer holiday habits that you will stick to.
Maybe it is doing a power walk every day, drinking a smoothie for breakfast every morning, cutting out wheat or dairy, drinking 2 litres of water every day or sticking to salad and protein based meals only in the evening. Whatever these three things are make them particularly relevant for you and stick to them as your own rules for the summer.
(10.) Set realistic goals for the summer holidays.
Your goal may be to keep off the weight you have lost for your holiday or maintain the level of fitness you have achieved over the last few months. Or it may be to simply stick to the 80/20 rule over the summer or simply move daily! Whatever it is keep it simple and don’t have unrealistic expectations where you set yourself up to fail. This way you may even surprise yourself by the end of the summer with what you do actually achieve.
I hope many of you will find these top tips helpful over the 6 weeks ahead and that you find some extra encouragement here.
Although if you find you need some extra motivation to keep you on track you could also try my 12 Week Online Post-Natal Transformation Programme for Mums which contains more than 6 online workouts and plenty of delicious and healthy nutrition recipes to keep you on track over the summer months.
Any questions let me know and I hope you all have the most wonderful summer with your families. You can do this!
Love Laura x
Don’t worry if you didn’t exercise throughout your pregnancy and have a fit pregnancy, you can still lose the baby weight, strengthen your core and pelvic floor and get your body back with the correct nutrition and post-natal exercise. For more information about the True Vitality 4 Mums post-natal 12 Week Transformation Programme, please email firstname.lastname@example.org xx
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