Summer Shape-Up Checklist – Making Your Summer Fitness Program Work!

For many people, summertime is a great time to start a fitness program. Typically, there’s a high degree of success because many factors come together to create an ideal opportunity for people to make significant progress toward their goals.

There are some things to be aware of, however, if you want to make sure you’re one of the people who get great summer fitness results and your plans don’t dissipate like a New Year’s resolution! Here is a Summer Shape-Up Checklist to make your summer fitness program work!

You Have to Get Started!

Whether you’re making a comeback or just making a change, you actually need to start a targeted plan!

Assess where you are and what you’re doing.

1. Track and record your food and drink intake.
2. Take current pictures, weight, and measurements
3. Remind yourself how important you are and how important fitness is.

Don’t Be Too Aggressive

(This is the biggest mistake that dooms most programs to failure!)

Start Small, Change Small!

1. Don’t be overly aggressive in either your workout or your nutrition plan. That leads to frustration, burnout, and a sense of failure.
2. The body can only change so fast, so do enough to get moving in the right direction and build momentum.
3. Make adjustments to keep progressing, but don’t push beyond what is needed to progress at a good rate.

Have A Specific Goal And Time Frame In Mind!

1. Think long-term (3-6 months) and short-term (3-6 weeks)
2. Have a “program goal” (what you want to do – lose weight, build muscle, reduce dress size, set a PR in the deadlift, etc.)
3. Have a “process goal” (the steps you will take to do it – work out “X” times a week, make changes to your diet, increase your cardio, etc.)

Combine These Three Critical Winning Factors

1. You have to make progress towards your goals. This will involve making some necessary changes (like improving your diet) and being consistent.
2. You have to have some degree of enjoyment from what you’re doing. The more you like it, the better. You don’t have to love it, but you can’t hate or dread it, or you will quit!
3. Having the right mindset is key! Stay determined to do this. You will become who you decide to be!

Have a Way To Stay Accountable

1. Record and measure your progress
2. Track what you do over time, as this will keep you focused and inspired.
3. Have someone you are accountable to: a trainer, coach, workout partner, friend, spouse, or even yourself. Make this a priority!

Get Back Up If You Fall And Adjust As Needed

1. Keep prioritizing yourself and your goals
2. Find things to inspire and inform you
3. Credit yourself for your effort and progress

Stay Patient and Don’t Give Up

1. You can make notable progress fairly quickly, but the real value is in staying with it over time.
2. Stay connected to your “Why” and remind yourself of the reasons you are doing this!
3. Keep believing you will be successful and that you are worth the effort and time, because you are!

 

Make your summer fitness program the best it’s ever been!