Have Your Fittest Summer Yet, Start Now

Now that we are emerging from the gloomy days of winter into spring sunshine, it’s time to think about everything that summer will bring - days at the lake, lounging at the beach, and perhaps exploring our wonderful national parks. (Here’s your reminder to start planning that summer trip now!) And don’t you want to be the absolute best version of yourself this summer? Start building healthy habits now; by summer, you’ll feel amazing. We’ve outlined three steps to get you on your way!

Step 1: Set realistic goals.

Crash diets or excessive gym workouts can lead to failure, burnout, injury, or even more serious consequences. Slow and steady wins the race! If you set simple goals, make sustainable lifestyle changes, and focus on just one day at a time, you’ll achieve the results you desire.

Here are some goal ideas:

• Create an inspiring physical goal, for example, hiking Half Dome in Yosemite. Then, break down a training schedule to get you there, from outdoor hikes to gym stair climbs or incline treadmill sessions. Tracking your vertical feet climbed each week can help you stay motivated for the Half Dome challenge.
• If weight loss is your goal, set a calorie goal that isn’t overly restrictive. You’ll maintain the weight loss longer if you implement sustainable lifestyle changes and take your time. Use a tracker like MyFitnessPal to help track your calories.
• Do you just want to push yourself harder, more consistently? Sign up for a gym like Orangetheory with a friend. Hold each other accountable to get there three times a week. You can also track progress like heart rate, strength, and stamina for motivation.

Step 2: Look at your nutrition and adjust it to fuel your goals. 

Whether you aim to feel healthier, build muscle, lose weight, or do all three, nutrition is a central component of good health.

• Nutrient-dense food is the way to go. These foods give you the best bang for your buck because they are full of vitamins and minerals but are also low in calories to help prevent overeating. Think lean proteins (like chicken), healthy fats (like avocado), whole grains (like quinoa), and fruits and veggies. And spring is the perfect time for fresh produce. Check out this Guide to Spring Veggies and Fruits.
  
• Ditch sugar. Unfortunately, there is nothing beneficial about sugar in your diet if you aim to be the healthiest version of yourself. Sugar is packed with empty calories without nutrients, fiber, or protein. It also triggers cravings and causes spikes in our blood sugar and insulin levels. Pay special attention to sauces, breads, alcohol, and sugary drinks.
  
• Pack on the protein. What is the secret to weight loss while fueling your body well? Lean protein. Protein keeps you full and satiated longer, and it also helps to preserve lean muscle while also burning fat. The goal is to take in about 0.8–1g of protein per pound of body weight every day.

If you consider GLP-1 a tool for optimal fitness, it can significantly impact your overall
health. This medication helps manage type 2 diabetes, curbs appetite, and promotes quick and efficient weight loss by slowing digestion and making you feel fuller for longer. However, it’s crucial to use it correctly. Since your food intake on GLP-1 is considerably reduced, you must ensure that what you consume provides the essential vitamins and minerals your body needs. Eating nutrient-dense foods can achieve this, but it requires intention to track, shop for, and consume all the nutrients necessary while on GLP-1. The Replenza Daily Nutritional Supplement offers convenient nutritional support for GLP-1 users. Simply taking two tablets with a glass of water each day ensures you receive 22 essential nutrients, enzymes, and probiotics for gut health, along with B Complex and ashwagandha for cellular energy and stress support. It’s specifically formulated for GLP users and works with the Replenza Daily Replenisher, which provides electrolytes, prebiotics, muscle recovery support, and even collagen for skin elasticity. GLP-1 + Replenza will help you look and feel your best on your GLP-1
journey.

Step 3: Move more, do what you love. Consistency is key!

Physical activity is good for your heart, waistline, metabolic function, cognitive function, and mood - it affects EVERYTHING! Move more consistently this spring, and you’ll be ready for any summer adventure.

• Take advantage of spring weather - hiking, biking, pickleball, there are so many ways to move that can be social and fun. Rediscover the joy of movement. Tap into what you liked to do when you were a kid. Roller skating, anyone?
  
• Strength training gives you the most bang for your buck. It’s got it all - increased muscle strength, bone density, and balance while reducing the risk of chronic diseases and injuries. Plus, the more muscle you have, the higher your Basal Metabolic Rate (BMR) which means the more calories you burn at rest.
  
• If daily exercise sounds too hum-drum, think of other ways to be active: line dancing, horseback riding, kayaking, or rock climbing. Trying something new may be just what you need to be inspired! Begin preparing for summer! Set a goal, modify your nutrition, and commit to increasing your activity. You’ll feel empowered and motivated for whatever summer brings your way.

Begin preparing for summer! Set a goal, modify your nutrition, and commit to increasing your activity. You’ll feel empowered and motivated for whatever summer brings your way.