Summer Fitness Tips

Summer Fitness Tips

Why you may not be losing weight, even if you are doing all the right things…

Summer time , pool party BBQs, holiday picnics with lesbian friends and family at the beach.  They all involve wearing much less clothing than usual and you may feel a little self-conscious about donning the swimmers as no matter how hard you try, you can’t seem to keep your weight stable.

The girlfriend, who has a stick thin figure, is always boasting about how much she can eat with her “fast metabolism” and you just wish she’d stop repeating that and to keep all that chocolate out of the fridge. If she remarks once more how easy it is to keep weight off, she may soon be the ex-girlfriend.

And if you are on the market for a new gf, you want to make a great first impression and not be self-conscious about the bulge bursting over your newly purchased too-tight jeans after being perhaps a little optimistic under the dim light of that groovy shop. Worse still, being unable to sit down without cutting off your circulation!

Let’s take a look at some of the reasons why you may not be having success in maintaining a healthy weight you’re happy with:

1. You are exercising too much

This may sound counter-intuitive, but exercising too much can often increase stress levels (cortisol) and can add weight to an imbalanced nervous system. I am not the best role model for this but try slowing down for a short period. Instead, try some moderate and restorative exercises such as yoga, Pilates and walking and get your body back in balance.

Also, psychologically, if you think you are burning up those calories, you may reward yourself rather generously with more intake than is needed.

2. Your liver is loaded

Your liver is a fat burning organ. Consuming too much alcohol, caffeine and maybe eating too much sugar? Try eliminating all three for seven to 14 days. If that sounds too extreme and enough to send you over the edge, try eliminating one at a time just for a few days.

If you have a partner, ask them to join you in a small detox. The support is a morale booster. Offer to be the driver if going to an event (you will be much loved), and then your drinking is automatically curtailed.

3. Your hormones are imbalanced

You need to take care of your liver and stress levels for healthy hormones. Retreat into the stress free zone every day for at least 10 minutes – simply read, take a bath with essential oils, practice yoga or take a walk (without your phone!) in nature.

4. You don’t believe you can lose weight

Believe YOU CAN. State affirmations such as “my body burns fat for energy” or “weight loss is effortless” – remember, the body listens to our thoughts!

5. You are eating for emotional reasons, not because you’re hungry

Uncover your emotional state behind binge eating with a counsellor and be aware of when you are eating without even being hungry. Don’t pick. Sit down to eat, always. If you skip a meal, you may find yourself buying junk food for a quick fix when you suddenly get too hungry.

7. You are drinking too much coffee 

You need to stick to one to two coffees per day for healthy hormones. This is a key factor in reaching and maintaining a healthy weight.

8. Your body doesn’t process dairy well 

Sometimes dairy can cause people to hang onto weight. Try and eliminate it for two to three weeks and see if this makes a difference.

The final step is to LET GO of anyone or anything emotional that you’re holding onto. Our psychological health is intrinsically related to our physical health. Our hormones and emotions will manifest themselves in the regulation of how our bodies function – how we sleep, how we digest, how we store or use energy. Health is holistic, and in some ways, this may be the most important step that you’ve been missing.


Where: Anywhere you can find a bench or seat and some space [preferably outside in the fresh air]

Warm Up : Brisk 5-10 min walk , if you can find a hill or incline  add this to your warm up – Stride up the hill a minimum of 3 times and come down the hill slowly as recovery.


1.    Step ups on Bench:  Right leg step up and down on the same leg:
Beginner 10x : Intermediate 12 x : Advanced 15x  – Repeat on your Left leg

2.    Bench Dips: from a sitting position on the bench, hands by your sides – slide your butt off the edge and bending elbows lower your body as far as you can then push back up.
B10x: I 12x : A 15x

3.    Body Weight Squats: Feet shoulder width apart and weight evenly distributed. Bend knees and squat – keep looking forward and spot a landmark ahead of you at eye height to keep you in a better position.
B 10 x : I 15x : A 20x

4.    Plank with ‘wings’: Beginners on knees. Intermediate and Advanced on Toes. Make sure your elbows are underneath your shoulders and relax through your neck. Hold the plank and bring alternate elbows up to your side.
B 14x [7 x each side]  I 18x [ 9 x each side]  A 24x [ 12x each side]

5.    Crunches: Laying on the ground [use a mat or towel] bend your knees and have feet flat on the ground. Roll your shoulders forward and lift towards your knees – extend your fingers and roll towards your knees. Hold at the top for 2 seconds.
B 8x : I 10x : A 15x

Repeat all 5 exercises 3-5 times though.

Stretch and Relax!

Keep a record of your activities with one of the Fitness Apps available on your smartphone:

  • Runkeeper*
  • Map My Fitness
  • Runtastic

Calorie and Diet Tracking:

  • My Fitness Pal*
  • My Plate calorie Tracker