Healthy Summer Fitness & Nutrition Tips to Feel Your Best
Hey there! Summer is here, and it's the perfect time to focus on your health and wellness.
If you're navigating menopause, you might be looking for ways to stay fit, eat well, and feel your best during this sunny season.
Whether you're aiming to lose weight in your 30's, 40's, 50's, or 60's +, manage menopause weight, or simply enjoy a healthier lifestyle, this post is for you. Inside, I'm sharing some of my best fitness tips, delicious nutrition strategies, and everything you need to make this summer your healthiest yet. Let’s get started!
Understanding Menopause and Weight Management
Before we jump into our summer fitness and nutrition tips, let’s talk about why menopause can make weight management a bit tricky. During menopause, estrogen levels drop, which can slow down your metabolism and lead to weight gain, particularly around the abdomen. Additionally, muscle mass tends to decrease with age, further slowing down metabolism. But don't worry, with the right strategies, you can manage these changes effectively.
Summer Fitness & Nutrition Tips for Menopausal Women
Staying active is crucial for managing weight and maintaining overall health, especially during menopause. Here are some fun and effective ways to stay fit this summer.
1. Enjoy Outdoor Workouts
Summer is the perfect time to take your workouts outside. Whether it’s a brisk walk, a hike, or a jog, getting outside can boost your mood and provide a great cardiovascular workout. Plus, the fresh air and sunshine can do wonders for your mental health.
2. Try Swimming or Water Aerobics
Swimming is an excellent low-impact exercise that’s easy on the joints and great for cardiovascular health. Water aerobics classes are also a fun way to stay active and cool during the hot summer months. Both activities can help you burn calories and improve muscle tone without putting stress on your body.
3. Incorporate Strength Training
Maintaining muscle mass is essential for a healthy metabolism, especially during menopause. Strength training exercises, such as lifting weights, using resistance bands, or body-weight exercises like squats and push-ups, can help preserve muscle mass and boost metabolism. Aim to include strength training in your routine at least twice a week.
4. Practice Yoga or Pilates
Yoga and Pilates are great for flexibility, balance, and core strength. They also promote relaxation and stress relief, which can be particularly beneficial during menopause. Look for outdoor classes in your community or follow along with online videos at home.
5. Stay Consistent with Morning Workouts
The summer heat can be intense, so consider scheduling your workouts for the cooler parts of the day, such as early morning or late evening. Morning workouts can help you stay consistent, boost your energy for the day, and avoid the midday sun.
Nutrition Tips for a Healthy Summer
Eating well is just as important as staying active, especially during menopause. Here are some nutrition tips to help you feel your best this summer.
1. Hydrate, Hydrate, Hydrate
Staying hydrated is crucial, especially in the summer heat. Water helps regulate body temperature, supports digestion, and can even help manage weight. Aim to drink at least eight glasses of water a day, and more if you’re active or it’s particularly hot outside. Infuse your water with fresh fruits like lemon, lime, or berries for a refreshing twist.
2. Enjoy Seasonal Fruits and Vegetables
Summer is a great time to take advantage of fresh, seasonal produce. Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that support overall health. Some great options include berries, watermelon, peaches, cucumbers, tomatoes, and leafy greens. Fill half your plate with a variety of colorful produce at each meal.
3. Focus on Lean Proteins
Protein is essential for maintaining muscle mass, which is particularly important during menopause. Include lean protein sources such as chicken, turkey, fish, beans, and legumes in your meals. Grilled fish or chicken with a fresh salad is a perfect summer meal that’s both delicious and nutritious.
4. Incorporate Healthy Fats
Healthy fats, like those found in avocados, nuts, seeds, and olive oil, are important for hormone production and overall health. Include these fats in your diet to support satiety and keep your energy levels stable. A simple avocado toast or a handful of almonds can be a great snack option.
5. Limit Processed Foods and Sugars
Processed foods and sugars can cause blood sugar spikes and contribute to weight gain. Try to limit your intake of sugary snacks, sodas, and highly processed foods. Opt for whole, unprocessed foods whenever possible. A homemade smoothie with fresh fruits and greens can be a satisfying alternative to sugary drinks.
Meal Planning and Prep Tips
Planning and preparing your meals ahead of time can make healthy eating easier and more convenient. Here are some tips to help you get started. VIP's - you can check out the latest replay of our group call with Jennifer Sise all about meal planning & prepping! It's packed full of great tips & tricks. Here's some of what's inside:
1. Plan Your Meals for the Week
Take some time each week to plan your meals. Consider what you’ll have for breakfast, lunch, dinner, and snacks. This can help you stay on track with your nutrition goals and avoid last-minute unhealthy choices.
2. Prep Ingredients Ahead of Time
Prepare ingredients or full meals ahead of time. Chop vegetables, cook grains, and portion out snacks to make healthy eating easier during the week. Batch cooking can be a lifesaver when you’re short on time.
3. Keep Healthy Snacks on Hand
Having healthy snacks readily available can help you avoid reaching for less nutritious options. Keep fresh fruits, vegetables, nuts, and seeds on hand for easy, grab-and-go snacks.
Sample Summer Meal Plan
To help you get started, here’s a sample summer meal plan designed for menopausal women. This plan includes a mix of delicious, nutrient-dense meals and snacks to keep you satisfied and energized.
Day 1
Breakfast: 1 whole egg, 2 egg whites, turkey bacon, a handful of spinach & mixed berries.
Snack: Apple slices with almond butter
Lunch: Quinoa salad with grilled chicken, cucumber, tomatoes, avocado, sliced almonds, olive oil & red wine vinegar dressing, with a scoop of fresh hummus.
Dinner: Grilled salmon with a side of roasted asparagus and a mixed greens salad
Day 2
Breakfast: Smoothie with spinach, banana, mango, vanilla protein powder, and almond milk
Snack: 1/3 cup of roasted edamame
Lunch: Grilled salmon stuffed avocado boats
Dinner: Chicken stir-fry with bell peppers, broccoli, and brown rice
Day 3
Breakfast: Whole grain toast with sliced avocado, everything seeds, 2 fried eggs, and chicken sausage
Snack: Cottage cheese with mixed berries
Lunch: Chicken stir-fry with bell peppers, broccoli, and brown rice
Dinner: Grilled steak salad with kale & spinach, cherry tomatoes, cucumber & oil & vinegar dressing
Day 4
Breakfast: Chia pudding made with coconut milk and chocolate protein powder, topped with fresh raspberries
Snack: Roasted edamame
Lunch: Grilled steak salad with kale & spinach, cherry tomatoes, cucumber & oil & vinegar dressing
Dinner: Grilled shrimp with zucchini noodles and pesto
Day 5
Breakfast: Overnight oats with vanilla protein powder & almond milk, topped with mixed berries & sliced almonds
Snack: Cottage cheese with mixed berries
Lunch: Brown rice taco bowl with grilled shrimp, black beans, corn, avocado, and salsa
Dinner: Shaved brussel sprout salad with grilled chicken, sliced almonds, dried cranberries,, quinoa and olive oil
Day 6
Breakfast: 1 whole egg, 2 egg whites, turkey bacon, a handful of spinach & mixed berries.
Snack: Apple slices with almond butter
Lunch: Shaved brussel sprout salad with grilled chicken, sliced almonds, dried cranberries,, quinoa and olive oil
Dinner: Grilled pork chops with grilled zucchini, summer squash, red onions, and roasted red peppers
Day 7
Breakfast: Smoothie with spinach, banana, mango, vanilla protein powder, and almond milk
Snack: Roasted edamame
Lunch: Grilled pork chops with grilled zucchini, summer squash, red onions, and roasted red peppers
Dinner: Chicken curry with basmati rice and steamed vegetables
Staying Consistent with Your Fitness and Nutrition Goals
Staying consistent with your fitness and nutrition goals can be challenging, but with the right strategies, you can make it a sustainable part of your lifestyle. Here are some tips to help you stay on track.
1. Set Realistic Goals
Set achievable and realistic goals for yourself. Focus on making small, sustainable changes rather than overhauling your entire routine at once. Celebrate your progress, no matter how small.
2. Track Your Progress
Keep track of your progress by logging your workouts, meals, and how you feel. This can help you stay accountable and make adjustments as needed. Use a journal or an app to track your progress and celebrate your successes.
3. Find a Workout Buddy
Having a workout buddy can make a big difference in staying motivated and consistent. Find a friend or family member who shares your fitness goals and can join you for workouts. This can provide accountability and make exercising more enjoyable.
4. Stay Flexible
While it’s important to stick to your fitness and nutrition plan, it’s also important to stay flexible. Life happens, and there will be days when things don’t go as planned. If you have an off day, don’t get discouraged. Just get back on track the next day and keep moving forward.
5. Seek Support
Having support can make a big difference in staying motivated and consistent. Join a community of like-minded individuals who are also focused on health and wellness. Share your experiences, ask questions, and find support and encouragement from others.
Additional Tips for a Healthy Summer
Here are some additional tips to help you stay healthy and enjoy the summer to the fullest.
1. Protect Your Skin
The summer sun can be harsh, so make sure to protect your skin. Wear sunscreen with at least SPF 30, and reapply it every two hours if you’re outside. Wear a wide-brimmed hat and sunglasses to protect your face and eyes from the sun’s rays.
2. Stay Cool
The summer heat can be intense, so find ways to stay cool. Wear lightweight, breathable clothing, and seek shade during the hottest parts of the day. Stay hydrated by drinking plenty of water and enjoying hydrating foods like watermelon and cucumber.
3. Prioritize Sleep
Getting enough sleep is crucial for overall health and well-being. Aim for 7-9 hours of quality sleep each night. Create a calming bedtime routine, avoid screens before bed, and make sure your sleeping environment is comfortable and cool.
4. Manage Stress
Managing stress is important for overall health, especially during menopause. Practice stress-reducing activities such as yoga, meditation, or deep breathing exercises. Take time for yourself and engage in activities that you enjoy.
5. Give Yourself a Staycation
You don't need to plan a fancy trip to an exotic location to relax and unwind. Plan a staycation in your own home to get some much needed rest and relaxation. Click here to download a free copy of my Staycation Guide and plan your retreat today!
Embrace a Healthy Summer Lifestyle
Summer is a wonderful time to focus on your health and wellness. By incorporating these fitness and nutrition tips, you can manage your weight, boost your energy, and feel your best during menopause. Remember, the key is to stay consistent, listen to your body, and make adjustments as needed.
If you’re ready to take control of your health and start your journey to better wellness, consider joining a supportive program like my program, the FASTer Way to Fat Loss. This program offers personalized guidance, community support, and proven results to help you achieve your health goals. Sign up now BY CLICKING THIS LINK and start your journey to a healthier, happier you.
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