- Get it done early
No excuses. Set that alarm and just go. You will have more energy throughout the day. There is a lot more going on or fun functions that just pop up in the summertime so if you save your workout for later you have a higher chance of skipping it. Big bonus, it is much cooler in the early morning. If you do find you are exercising during the hottest part of the day, you might want to decrease the duration of your workout or the intensity, or make it an interval type workout so your body can cool and recover. Also, activities such as biking or swimming during the hotter parts of the day would be a better choice than running for the simple fact that cooling your body is easier during biking and swimming.
Ditch the summer alcoholic beverages for a blue dolphin – aka a water on the rocks. Up to 60% of the human body is made up of water. If you don’t give it the hydration it deserves, you will run low and not be able to regulate your temperature when it’s hot (or cold) outside. Studies show that your body will sacrifice muscle function in order to regulate temperature, so thinking you can “tough it out” and work through thirst during a workout is not only potentially dangerous, it can actually undermine your fitness goals. Staying hydrated will help prevent symptoms such as dizziness, stomach cramps, and headaches which will cause you to stop exercising altogether. Water is not the only consideration, though. You also need to refuel with salts and electrolytes, try and skip the electrolyte drinks with lots of sugars.
- Grab a friend and find something to train for.
People are motivated in a variety of different ways but the main two categories are intrinsic and extrinsic. Intrinsic motivation is the act of doing something without any obvious external rewards. You do it because it’s enjoyable and interesting, rather than because of an outside incentive or pressure to do it, such as a reward or deadline. Extrinsic motivation is reward driven behavior where external factors drive it. Intrinsic is harder for most people… so grab an extrinsic motivator (such as an event to train for) to get in the groove! Then let your intrinsic take over!
- Hire a coach.
Simply put, coaches move the needle. If you want to see results, work with someone who does it for a living and can show you the results from their clients time and time again. Coaches can also help prevent injuries by showing you proper technique. Workout smarter not harder.
Try using some essential oils of peppermint or eucalyptus and put a drop or two at the base of your neck and temples before you start exercising. Those oils are meant for cooling.
Don’t skimp on the sleep and recovery. Even though it is light out pretty late in the summer, missing that extra hour of sleep will really catch up with you… not to mention destroy your workouts. Keep your thermostat between 65-68F when you sleep. That will lead to a more comfortable sleep. Avoid those crappy food and drinks close to bedtime. The caffeine should stop around noon to ensure you have the best night’s sleep!
- Challenge a friend or family to do an “active activity” once a week.
Yes, grabbing happy hour is fun and so is lounging around and watching Netflix, but take advantage of the summer and take advantage of some activities in the great outdoors. You’re more likely to stick at something that is mentally stimulating, scenic, or fun. The Fargo Moorhead area has some awesome bike trails, hiking paths, outdoor volleyball, softball, kickball leagues, disc golf and kayaking. Next time you golf, skip the cart and walk. Find an outdoor pool to grab a swim workout or test your core strength at the batting cages or tennis or pickleball courts. If you are down for a more mellow adventure there are plenty of opportunities for yoga. You could even come join in for buddy day at EHP Performance, you can train outdoors in the summer if you want!
- Get your priorities in order.
If exercising is something that you prioritize and you want in life, you will make time for it. Try replacing the “I can’t”s with the “I won’t”s. For example, you may say ,“I can’t get up early to workout,” but replace that sentence with, “I won’t get myself up early enough to workout and prioritize my health.” Those two statements sure do sound different! When motivation runs out, discipline is there to save the day. Sometimes you just have to grind and get it in. Simple as that. You either do or you don’t. Oftentimes it might not be the workout you are imagining but something is better than nothing.
She was born and raised in Barnesville, Minnesota and pursued a pre-medicine undergraduate degree at Concordia College, Moorhead, MN and majored in Biology and Exercise Physiology. Karla graduated with honors from Palmer College of Chiropractic West and Summa Cume Laude from Logan University with a Master’s Degree in Sports Science and Rehabilitation. Since then, she has become a Certified Chiropractic Sports Physician (CCSP®), Certified Strength and Conditioning Specialist (CSCS), obtained her International Chiropractic Sports Science Diploma (ICSSD), Chiropractic Acupuncture certificate, Level 1&2 CrossFit trainer Certification and she is a Level 2 USA Weightlifting Sports Performance Coach.