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3 Ways to “Get Fit” Before Summer

Updated: May 2, 2022

How to make sure you are "fit" for summer's arrival


We are only 9 weeks out until Summer is officially here. If you are like many health and exercise enthusiasts you probably have a summer goal you want to achieve. Summer goals that require training and workout plans are a priority for 60% of Americans, however two-thirds of that population usually quit in the first month. But we don’t want you to quit or give up on your summer fitness goals, so we are going to give you some tips on how to “get fit” before the summer.

Some of the most common summer fitness goals are losing weight, shredding fat, building muscle, improving endurance, increasing flexibility, and toning. Fitness goals can also be broader like joining a gym or bootcamp, working out at home, being consistent, challenging yourself, or even sweating more.


No matter your reason for getting fit before the summer gets here, these 3 tips will help you get there.


What does it mean to be “fit?”


Before we jump right into our summer fitness tips, it is important that we first define fitness. In many of our conversations around goals for health and wellness, we often say, “I just want to be fit.”


Often on social media like Instagram and Facebook we see pictures of our favorite fitness models and fitness experts. They have thousands, sometimes millions, of followers and they "look so fit."


But what is fit? What is fitness? Well, one thing we can say for sure is that you cannot tell if someone is fit, or not, by simply looking at them -or their IG pictures.


Fitness can be a broad term, and mean something different for each person, but ultimately fitness is the quality of being suitable for a specific task or purpose.


So, what does that mean in simple terms? Basically fitness is your ability to perform a particular task. Can you run a mile? Can you perform 5 push-ups? Can you lift 50lbs?


We don’t “look fit,” rather we “are fit.”



Fitness is based on performance, not aesthetics. So when you see a picture of a 330lb man wearing a mawashi you have a better understanding that he is likely “fit” for the sport of sumo wrestling.


Or when we see an image of a female Olympic shot putter we have a better appreciation for her stature which provides the power and explosiveness necessary to throw a shot put 22.63 meters.


Now that you are armed with the definition of fitness, let's jump into your 3 tips to get “fit” before summer.


Tip #1 - Set a S.M.A.R.T fitness goal


We've all heard about S.M.A.R.T goals, but how does this concept apply to fitness?


Specific: Clearly define your fitness goal. Don’t be ambiguous.


My fitness goal for the summer is to: complete a 20 minute mile run in 12 weeks, increase my 1RM (one repetition max) by 8lbs in one month, or attend two yoga classes every week for 8 weeks. The more clear you are on your goal the more likely you are to accomplish it.


Measurable: Determine if you can measure your progress towards your fitness goal.


A mile run can be timed, 1RM attempts can be recorded, yoga class attendance can be logged weekly. If your goal is measurable you are able to track your progress and stay motivated.


Achievable: Decide if your goal is actually attainable and not impossible to hit.


The average time to run a mile is 12-15 minutes, the average 1RM increases by 8lbs in 4 weeks for beginners, and the average exerciser takes a class 2 times a week.


Keep in mind, it is also important to stretch the achievability of your goal so you can feel challenged when working towards it.


Realistic: Clarify if your lifestyle can realistically support your fitness goal.


Do you have an area or space to practice a mile run? Do you have the proper weights to perform a 1RM? Do you have the availability to take a yoga class two times a week?


Setting realistic fitness goals will give you an opportunity to maximize your time which will keep you on target for success.


Time-Bound: Establish a time-line, and include a start date and target date to create urgency.


If the goal is to get “fit" before summer then your target date would be June 21, 2022, and your start date would be no later than April 26, 2022; as it usually takes a minimum of 8 weeks to see fitness results.

Giving yourself a time-line will help you set priorities and prompting actions during your fitness training.


Tip #2 - Create a plan

"Proper preparation prevents poor performance"

A plan creates an opportunity for you to focus, it helps you keep your eyes on the prize. It also allows for better time management to position you for success.


In fitness goal setting, having a well developed plan is essential. When you have a plan to follow, you are better equipped to achieve your goal.


If your goal is to run a 20 minute mile, your plan may include the days and times you will run, your rest days, the location you will practice, and the frequency and duration of your fitness sessions.


You are also better equipped to handle uncertainty when you have a plan in place. You can create your fitness plan to handle possible future scenarios, so that you are prepared for any situation.


Suppose that your plan is to practice your 20 minute mile around your neighborhood and it rains the day of your run. Your alternative plan could be to go to the gym and run on the treadmill.


What if your practice runs are usually 60 minutes, but on the day of your workout you only have 30 minutes? Instead of forfeiting your training completely for the day you can plan a run 30 minutes in the morning and 30 minutes in the evening, and still stick to your plan.


Planning ensures you understand your goal and what you need to do to achieve it.

“A goal without a plan is just a wish.” -Antoine de Saint-Exupéry

Tip #3 - Execute your plan


Execution is taking your goal, following your plan, and actually making it happen. The execution of your fitness plan is when you put it into effect.



Execution can be viewed as the hardest part of achieving your fitness goal because this is where you have to physically do the work.


Here are a few strategies to help you execute your fitness plan before summer arrives.


Commit to your plan. One thing that separates those who successfully execute their fitness goals from those who don’t is commitment. Treat each training session like an important appointment you are not willing to miss.


Find your inspiration. Inspiration is fueled by purpose and passion; it is an internal pull that innately empowers you to action and execution. It is one of the best resources you can have on your fitness journey to stay connected to the process.


Find your motivation. Motivation is usually an external push towards execution. Identify what drives you to action and what you need from your fitness experience. Once your motivation is in place it will be a great asset if you hit any stumbling blocks along the way.


Create a support system. Social support is a major factor in the prediction of success and goal achievement. A support system can help you with the emotional changes you may experience, as well as provide you with accountability.


Reward yourself along the way. Rewarding yourself, particularly in the moment, allows your brain to produce positive emotions, leading to the connection that your efforts produce positive rewards. If you do this continuously, your brain begins to connect pleasure to achieving the task, or executing your plan.


Take your scheduled breaks. Breaks during your fitness training plan will allow your body to recover which prevents injuries and allows you to execute your plan more effectively. Breaks also help you to not be hyper-focused on your fitness goal allowing your training plan to be a more stable part of your lifestyle.


Have Fun. A fun training plan will get you excited about executing your plan and accomplishing your fitness goal. If you do not enjoy your fitness plan then you are less likely to stick with it.


Remember it is your fitness goal and your plan, so you are in control of how you feel when you are executing it. Fitness isn't one size fits all, so find what works best for you, and remember to be gentle with yourself.

Found this article helpful?


Leave us a comment below. Tell us about your fitness goal for the summer.


For more ways to get “fit” this summer visit our website to learn about our grand opening in Huntington Village, NY, and take advantage of our exclusive offers.


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