A Few Tid-Bits of Advice for Getting and Staying Fit During the Summer

The summer could be a tough time for most of us to do what we need to do to get and stay fit and as lean as we can. I know it is for me. Barbecues, beer, beautiful weather and sometimes a lot less of the exercise that we really could use.  I know it tends to keep us out of the gym more often than it should.  Don’t sacrifice all that hard work, just make better time of it.

So here is a short list of some help that I am throwing together for you;


  1. Drink more water and less of everything else. (juice, soda, alcohol). Yeah, yeah I know where is the fun?
  2. Enjoy small nutritious meals often.
  3. Eat fresh, seasonable vegetables and fruit. I prefer really green fibrous veggies(you know, the leafy green kind) which are packed with tons of fiber, vitamins and minerals.  Fruit in moderation, of course.
  4. Have lean sources of protein with eat meal, like eggs, fish, poultry and lean beef. Hormone free, local grass-fed animals are preferred.   That’s if you can find some.  They are out there!


  1. If you’re short time during the busy summer months, keep most of your workouts short but intense.  2-3 Full body circuits with short rest periods work the best.
  2. You can always head down to the high school track for a few 200 meter( distance is irrelevant, keep duration around 15 -60 seconds of effort) sprints with 2-3 minute rest periods(depending on your fitness level and experience of course.  Just don’t get to overheated, rest more  and drink plenty of  H2O when needed.  Start with 4-5 intervals and work your way up to 8 or so over time.
  3. Don’t forget to throw in a little light aerobic exercise in there too, just to rejuvenate those energy systems of course.  Get outside and go for a brisk walk or bike ride to the beach.


Don’t forget to get plenty of rest.  The heat and exercise demands placed on the body during the hot , humid summer months demand plenty of good quality sleep.  So don’t skimp, get at least 7 solid hours.  Your body will thank you and so will your family and friends.

Just a few for the list but I really think if you can stick to these requisites you can have a really fit,  successful and healthful summer.

Good Luck,

Jim O’Hagan
Strength For Life


  1. Thanks…great advice for keeping in shape over the summer – short intense intervals work great vs. long cardio. This is an easy enough program for anyone to follow and get super results!


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