Yes, we’re well into the third month of the year and don’t feel guilty if you haven’t stuck to those New Year’s goals—or if you didn’t even bother. You’re not alone, and it’s okay. Life happens. But it’s time to check in and ask yourself what is it you want to achieve this year? This month? This week?
Yes, it’s important to have both long and short term goals, but when it comes to health and fitness, most of us want results as soon as possible. Sure, we know that having the body of your dreams doesn’t happen overnight, but most of us aren’t setting a goal to have a bikini bod we’re proud of by summer of 2030.
Let’s get real here—summer is just around the corner. March 22nd marks the 90 day countdown to the first official day of summer this year.
It's the perfect time to start working on your fitness goals (if you haven’t already done so). Don’t procrastinate and be one of those people trying to transform your body in a month, or two weeks. Are you ready to have the bikini boy of your dreams? Well, where do you start? How do you get fit by summer?
This article is here to help you get motivated and get moving—designed to get you in shape in time for beach season.
Set Your Summer Fitness Goals
As we mentioned before, there are different types of goals. There are long-term or big-picture goals, and short-term, or more immediate ones. Setting clear, achievable goals is vital for success. Begin by defining what you want to achieve by summer.
Are you aiming for a toned body or improved endurance? Be specific and realistic with your targets. We all want to be fit, but getting fit or getting in shape won’t cut it. That’s too vague, and honestly, what one person deems fit likely will vary from another. So it’s up to you to specify what you want.
Break down your goals into smaller, manageable steps. This helps prevent overwhelm and keeps you focused.
Write your goals down and track your progress day by day. Seeing your improvements can boost motivation and commitment.
The 90 Day Challenge: Your Roadmap to a Bikini Bod
There are many different 90 day challenges but today we’re focused on fitness and are correlating it with the 90 days to summer countdown. It’s an effective way to prioritize your summer fitness goals.
A 90 day or 3-month period is an effective length of time that keeps your goals structured and time-bound, ultimately helping you keep your commitment.
Divide the challenge into three one-month phases. Each phase can have specific fitness objectives.
Begin by assessing your current fitness level. This allows for a tailored plan that suits your needs. Everyone is starting someplace different so there’s not a one size fits all approach. It’s best if you create your own personalized 90 day challenge. Of course, having a coach is a great idea to not only assist you, but also hold you accountable.
Each week, try to balance workouts with cardio, strength, and flexibility exercises. Diversity keeps routines engaging and prevents burnout. Make sure you choose activities that you enjoy.
Regularly track your progress to see what's working. Make adjustments if necessary to keep on track.
Consider the following essential components to include in your challenge:
- Diverse workouts targeting different muscle groups
- Clear weekly goals to maintain motivation
- Rest days for recovery and muscle growth
Stay committed by surrounding yourself with a supportive environment. Engage friends or fitness communities for added motivation.
If you want a high-intensity, super efficient and effective workout, Lagree is the ultimate summer body workout.
And we’re not limiting this challenge to the bikini-clad ladies, all the men who want to be beach body-ready, Lagree is a killer workout for you, too!
Crafting Your Summer Body Workout Plan
Designing a summer body workout plan requires thought and precision. After you determine your goals and assess your current fitness level, it’s time to figure out a game plan.
When it comes to a summer body workout, you want to consider the following things:
- Does this align with my goal?
- Do I enjoy this type of workout?
- Does this fit with my schedule?
- Is this an affordable and sustainable option?
You want to keep your workouts varied to engage different muscle groups. Consistency is crucial, so make exercise a regular part of your week.
Don't forget to include warm-ups and cool-downs. These reduce injury risk and aid recovery. The last thing you want to have to deal with is an injury that will set you back on your 90 day challenge.
Remember, the best workout plan is one you'll stick with. Listen to your body and make adjustments when needed.
The Importance of Rest and Recovery
Rest days are as important as training days and should be incorporated into your summer body workout plan. They allow muscles to repair and strengthen. Without proper recovery, you risk overtraining and injuries. Listen to your body and take breaks when needed.
Sleep also plays a critical role. Aim for 7-8 hours of quality sleep each night.
Try to incorporate activities like stretching or light yoga as well. These support recovery and enhance relaxation.
Nutrition for Your Summer Fitness Journey
It should go without saying that nutrition is foundational in any fitness plan. It fuels your workouts and supports recovery. Not to mention that you can workout for hours on end, but if you’re eating unhealthily, you aren’t going to achieve that bikini bod.
A well-balanced diet ensures you get essential nutrients. Each meal should include protein, healthy fats, and complex carbs. Limit processed foods and focus on whole, natural options. Vegetables and fruits should be staples in your meals.
Remember, good nutrition is about balance, not deprivation. Allow yourself occasional treats to avoid feeling restricted. Finally, meal prepping can help maintain healthy eating. It saves time and reduces reliance on unhealthy options.
Hydration and Performance
Let’s not forget the power of H2O. Hydration directly impacts workout performance so make sure you’re water-intake is sufficient. Dehydration can cause fatigue and reduce stamina.
You should try to drink water consistently throughout the day. Starting your morning with a glass is a great way to begin the day and then continue to sip regularly. Electrolyte drinks can also be beneficial after intense workouts. They help replenish lost minerals like sodium and potassium.
Healthy Snacking
Snacking smartly will help you during your 90 day challenge. Opt for protein-rich snacks like Greek yogurt or nuts.
Fresh fruit is another excellent choice. It satisfies sweet cravings without excess calories.
These snacks keep energy levels stable between meals. They also prevent overeating at meal times.
Be cautious with snacks as the added calories can sneak up on you. If you love snacking, make sure to choose wisely and incorporate them into your meal plan or daily caloric intake if you are tracking that.
Staying Motivated and Tracking Progress
Staying motivated is key to any fitness journey. This is why it’s important to opt for workouts that you enjoy. It’s a lot more difficult to find the motivation to do something that you simply do not like.
But it’s key to remember that motivation comes and goes. In order to make progress on your 90 day challenge, you have to go back to your why. Why did you start this? Why do you want this? More often than not, that why goes a lot deeper than just wanting a bikini bod and getting fit by summer.
Set mini-goals along the way. Celebrate each milestone you reach. This keeps your motivation high and progress steady.
Track your achievements with photos or measurements. Seeing tangible results boosts confidence and helps maintain focus. By documenting your journey, you can make the necessary adjustments and continue moving forward.
Conclusion: Maintaining Your Bikini Bod Beyond Summer
Figuring out how to get fit by summer is just the beginning. Your long-term goal should be to aim to sustain this momentum year-round for lasting benefits.
Incorporate fitness into daily routines. Enjoy staying active with varied workouts to maintain enthusiasm. Make a healthy, balanced diet part of your lifestyle. Ready to experience the best summer body workout? Sign up for a class at one of our studios today!
