Summer with Nelly

Don’t let the heat stop you!

Although it may seem too hot to train, and, it may be quite tempting to max out on outings and relaxing during holiday season – it is no excuse to discontinue your workout routine.

Remember, your body needs to be taken care of year-round; it is a full-time job but one that is very rewarding.

First

Make sure you have a fitness friend! Not only will this create some accountability, but you’ll also feel like you’re also getting a healthy dose of some social time. The only thing better than one fitness friend is a bunch of fitness friends, so I would also recommend group fitness classes.

Second

Instead of using summer holiday as an excuse to put your training on hold, use it as an excuse to add some flavor to your training regime! Don’t fall into the habit of doing the same types of workouts over and over. Create a fun weekly cocktail of indoor, outdoor, low intensity, high intensity, familiar and new workouts.

Third

If you go outdoors, max out on SUNSCREEN and WATER. I run with an entourage of water bottles, and a bleached face during summer. Better to be safe than sorry!

Fourth

Take advantage of longer days and earlier starts. Begin your workouts earlier in the morning, or try doing them a little later at night. With the sun out for a longer period of time, your mind will be more receptive to working out both earlier and later than you may be used to. Whichever time you choose, creating consistency in your schedule will help you stick to your routine and ultimately achieve your fitness goals.

Fifth

Stretch before and after your workouts. Stretching not only prevents injuries but also helps us to create the long lean muscles that we love oh-so-much. Stretching also helps to metabolize blood sugar and improves coordination.

Finally

Set your summer goals! When you have a set goal that you are working toward, your workouts become more meaningful. Nike says it best -start training, stop exercising!

SUMMER VIBE WORKOUT

Warm Up: (1 mile run; increasing pace).

Three circuits that will leave you feeling so ALIVE (and a little dead).

One minute on 30 second transition between each move.

Low squat pulses

Circuit 1

• Low squat pulses
• Push ups
• Curtsy lunges
• Superman swim
• Straight leg bicycle crunches

1-minute break

Squat jumps

Circuit 2

• Squat jumps
• Tempo pushups (4 holds)
• Side lunges
• Superman heal pulses (in and out)
• Straight leg bicycle crunches (5 second hold each side)

1-minute break

Tempo pushups

Circuit 3

• Tuck jumps to burpees
• Explosive or Spiderman pushups
• Plyometric lunges
• Low to high boat

Cool Down (1 mile run; easy pace)

Bicycle crunches

SUMMER CHALLENGE #saudiplankhold:

I challenge you to hold a plank for an extra 10 seconds everyday for 30 days – starting with 10 seconds on day one.  Plank, hold, sweat, shake, and tag us! Let’s see how far you can go! @destinationryd @shakeyojellywithnelly