It's officially summer. The days are longer, the sun is out and bikinis are on. This is the season when you want to look and feel your best.
So, Katrina and I have a few tried-and-true tips to keep you looking absolutely amazing the entire season, without spending all your free time at the gym.
Each tip is a small change to your everyday schedule that will provide massive improvements in the way you feel and look:
1. Long walks on the beach.
You can take walks on the lake, the sidewalk or even just on your way to work. The point is, get outside and go for a stroll. Walking burns a lot more calories than sitting at your desk or driving your car.
We love to take our conference calls while on a walk or pacing around in the office. If you have the option, walk to work or school. Being outside will also give you that extra boost of Vitamin D and a golden glow.
2. Quickies are underrated.
A fast and sweaty workout sesh may be just what you need. A lot of us get into that slump where if we don't have at least a full hour to workout, we figure it's not even worth the effort. That's so not true. In some cases, a 20-minute HIIT workout can be just as effective, if not more so, than an hour run.
With HIIT (high intensity interval training), you can literally torch calories and tone muscles in a matter of minutes. Try our Burn It Up HIIT for a 13-minute total body sweat sesh. Dial up the intensity even more with the HIIT routines from Beach Babe 4. All of it can be done from the ultra comfort and convenience of your own bedroom. It's a win-win workout.
3. Squat while waiting for anything.
Waiting in line at the grocery store? Squat. Long line at the smoothie place? Squat. Why stand when you can squat? (Unless you're wearing a dress, then you probably shouldn't squat.)
At the #TIUHQ, we squat whenever there's a line for the bathroom. It may only be a few minutes, but at least you're toning your tush in the process.
4. ONOs for all.
A high-protein breakfast is the way to go if you're planning on keeping the snacking to a minimum throughout the day. Use a quality, organic, non-GMO source for your protein. It's something you eat every day, so you want to make sure you're taking in what will make your body happy.
We make ONOs (overnight oats). They taste great and are full of muscle building and satiating protein, and you can make a batch of them in a few minutes the night before. We're obsessed with our Lemon Honey Overnight Oats.
As in, bring your own bubbly. Sparkling water is a lot more fun than regular tap, and if you're not a fan of the H2O, then it makes it a whole lot easier to sip on, too. We all know we should be drinking more of the stuff, but here's a little reminder for why you should have it on you at all times:
It hydrates your skin, causing it to look and feel less dry. Water helps prevent headaches and migraines that can put a major damper on your summer day. Food cravings lessen when you're hydrated, keeping you from reaching for that extra handful of chips. So, grab a liter of sparkling water and keep it by your desk all day long. We like to squeeze a little lemon or lime in to add some extra flavor.
6. Get up and stand up.
Stand up for your tush. Almost anything you do sitting, you can do standing. Standing burns about 50 calories an hour. That may not sound like a lot, but take a second to add up all the hours you're sitting.
If you're working or in school and sitting for six to eight hours a day, that's a potential of 300 to 400 additional calories burned if you stand. Plus, you have so much energy and better posture as a result.
Moral of the story: Hop on out of your chair, and do a little standing. Maybe even throw in a few squats while you're at it!
7. Don't forget about your 'do.
The easiest way to give your hair that extra summery glow in seconds is to spray on some sea salt spray. A few spritzes a day plus some mild tousling of your hair will leave you with a sexy, just-out-of-the ocean 'do.
You don't have to run 10 miles a day, eat only kale or go bankrupt from green juices in order to be healthy this summer. Just remember to add these seven tips, and you're ready.
We'll be seeing you squatting in the coffee shop line!
If you want even more guidance on how to look and feel your absolute best this summer, check out our Nutrition Plan. It's packed with ridiculously tasty recipes that will make you question whether or not they really are healthy for you. (Don't worry, they are!)