Finding the discipline and motivation to eat healthy during the summer can be just as challenging as making time to exercise. It’s not uncommon to compromise your diet plan beyond the weekly cheat meals you allow yourself. Accept these relapses and try to balance prolonged cheat meals (or days!) with healthy eating days and short, intense exercise bouts.

Here are a few tips to get back on track with eating healthy:

• Pick up where you left off before your relapse. Everyone falls off the mark when it comes to eating healthy; accept it and get back on track. After a long vacation of calorie-rich dinners and drinks, go back to eating small, nutrient-rich meals every few hours.
• Stock up on fruits and vegetables. After a diet relapse, focusing your meals on whole fruits and vegetables will help your body flush out toxins and replenish your system with antioxidants and other nutrients it may be lacking because of your relapse. I recommend snacks with fresh fruit and low-sugar yogurt as antioxidant-rich fruit provides vitamins and fiber while yogurt contains good bacterial cultures to promote digestive health.
• Re-hydrate. If you have had more than your share of drinks and barbecued meat during your relapse, be sure to drink plenty of water to hydrate and assist in flushing out your system.

In the summer, even the most devoted of exercisers may find it hard to spend any more time than they have to working out. The truth is, you don’t have to spend much time in the gym to maintain your level of fitness. If you’re in peak shape, you’ve worked hard to get a beach-ready body, then try 3 sets of this total body circuit to keep it that way! Be sure to warm-up with a walk/jog or on a cardio machine of your choice for 3-5 minutes before starting this circuit.

1. Single Leg Deadlifts – 16 total (8 each leg)
2. Lunges – 24 total (12 each leg)
3. Planks with Knee-to-Elbow Tucks – 12 total (6 each leg)
4. Push Ups with Rotations – 10 total
5. Squat Jumps – 12
6. Body Rows – 10
7. Rest 45 seconds

One circuit should take you 5-6 minutes. For an added challenge, complete a set of 10 burpees after body rows. Be sure to keep moving from one exercise to the next with no rest to make sure you keep your heart rate elevated for a quick, efficient cardio and endurance workout!

With temperatures hitting record-highs here in New England, it’s hard to stay motivated to exercise. This can be the best time to enjoy all the indulgences of summer: the beach, ice-cold drinks, frozen dessert, barbecues, and anything that may involve exerting very the least amount of effort so you’ll avoid breaking into an unwanted sweat. It’s hard to stay motivated to exercise and easy to skip out on workouts in the sweltering heat.

Here are a few tips on how to stay cool and focused on on staying fit:

* Exercise in the early morning or evening. If you like to take your workout outdoors, be sure to do it early before work or later on around sunset. Temperatures usually reach their peak between 11 am and 3 pm.
* Exercise indoors when temperatures are at their peak. If you like to exercise during your lunch break, consider hitting the gym. Unless you’ve hydrated well beforehand, exercising in the heat may affect your performance and leave you feeling more drained than energized afterwards.
* Drink plenty of water. As a rule of thumb, you should drink 4-8 ounces of water every 15-30 minutes of exercise. Don’t be surprised if you may need twice that amount on a hot, muggy day. Be sure to keep a cold water bottle on hand if you decide to take your workout outdoors.
* Get customized guidance and support. Summer distractions and record-high heat can make staying fit especially challenging. Sometimes knowing when to exercise and to hydrate may not be enough. Consider hiring a coach to help you with accountability along with a new, customized program to keep you focused on your fitness while you enjoy the summer.