Summer is no time to take a vacation from your fitness regime.
“Keeping fit and healthy over the summer is really important,” stressed Regina-based personal trainer Trevor Folgering, who has been helping people get and stay fit for the past 12 years.
“When June ends, people tend to fall off the fitness bandwagon. They let it all hang out. Not literally, hopefully. But everything is burgers and beers and chips and fries.”
Then when September rolls around, there’s a frantic panic to get back into shape, he said. “That’s the cycle.”
Proper nutrition is the key to keeping a lean physique throughout the year, especially during summertime, Folgering said.
A steady diet of burgers, fries and beer — although admittedly tasty — will take a toll on your health and your physical appearance, as well, Folgering said.
He recommends eating frequently throughout the summer.
“Instead of having your breakfast, your lunch, your dinner, we want to have people graze throughout the day. You want to make sure you’re eating every three hours. You want to make sure you’re consuming foods that are higher in protein, such as chicken and lean cuts of meat.”
So instead of eating a burger, which has plenty of saturated fats, Folgering suggests opting for lean cuts of chicken, which not only have less saturated fats than a burger, but also offer a higher usable source of protein.
“Making healthier choices throughout the summer is probably the best way to go,” Folgering said.
Another thing to consider is your fitness regime. “You don’t want to let the fitness regime drop,” he cautioned. “So if you are wanting to work out, or you have been working out, the best thing to do is not stop for three months. We want to make sure that you’re continually exercising over the summer – even if it’s just getting up 30 minutes earlier and going for a walk.”
Folgering recommends exercising in the morning “because it speeds up your metabolism. It really helps get everything going throughout the day. That might mean going to bed half an hour earlier and getting up half an hour earlier.”
Adding daily activity to your life is easy, Folgering insisted. It might be as simple as parking further away when shopping, so you have to work a bit.
“You don’t have to spend hours in the gym during the summer months. It’s very easy just to accumulate daily exercise over and over again,” he said.
Another great way to get exercise in your daily regime is stair-climbing, Folgering recommended. As founder of the Canada Stair Climbing Association, he offers daily, onehour evening stair-climbing sessions throughout the summer months at the Delta Hotel. “It’s very easy to integrate this into your daily activity,” he said. “It’s a very simple, inexpensive way to start increasing your physical daily activity throughout the day.”
Whether it’s via an organized program or on your own, “taking the stairs is a wonderful way to burn calories, to increase your caloric expenditures throughout the day, and to really help shape your lower body, your abdominals and the overall tonality of your body, meaning your definition.”
By moving yourself vertically, you increase the amount of muscles you’re using in your lower body, “especially if you do it right,” Folgering explained.
The best way to climb stairs is taking two stairs at a time, he recommends, because this allows you to contract the muscles in your lower body more efficiently.
“Stair-climbing can be done by anybody, anytime, anywhere,” Folgering said.
The minimum amount of physical activity a person should get is two to three hours a week, he said, adding that “the more you can do, the better.”
“The better amount of time you can move your body, and decrease the amount of calories that you’re consuming, the better,” he noted. “The more weight you’re going to lose. The more toned you’re going to get.”
During the summer, it’s also important to increase your vegetable intake, Folgering said. “And drink plenty of water.”
“I always tell people water’s not sexy (for) losing weight, but it works,” he said. “If you want to lose weight, start by drinking more water. I recommend that people drink at least a 2.2-litre water bottle every single day.”
Don’t wait until you’re thirsty before taking a drink of water. Instead, sip constantly throughout the day, he recommended.”You want to make sure you’re staying well hydrated throughout the summer months.”
Working out with a buddy, who will motivate you, is a good idea any time of the year, Folgering suggested. Not only does it provide a sense of accountability, it also tends to be more fun.
The trick to staying fit this summer, Folgering summarized: “Eat healthily. And train more efficiently.”
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