10 ways to smash your fitness goals this Summer

10 Ways to Smash Your Health & Fitness Goals This Summer with Her Spirit.

By Holly Woodford – Her Spirit CoFounder 

Summer is on the way! With warmer weather and longer days, is the perfect time to start your fitness journey. Whether you’re looking to feel more energised, less stressed, build muscle, or just feel fitter and healthier spring is a brilliant time to set some fitness milestones. Here are some of the ways you can smash your fitness goals this Summer.

1. Set Clear, Achievable Goals
Before lacing up your shoes or digging your swimming cossie out of the draw, define what success looks like for you. Are you aiming to run a 5K, enter a swimming event, or create a regular weekly activity routine? Make sure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). This approach not only keeps you focused but also provides a clear roadmap to track your progress.

At Her Spirit, our mantra is to choose goals that stir a sense of excitement and challenge in equal parts. If a goal seems too easily attainable, it might not provide enough motivation to keep you engaged. On the other hand, if it’s overly ambitious, it can feel unachievable, leading to discouragement. The key is finding that sweet spot – challenging enough to spark your enthusiasm, yet realistic enough to be attainable. This approach is essential, whether you’re taking your first steps towards an active lifestyle or you’re looking to elevate your existing fitness routine. Setting well-balanced goals is a powerful way to maintain motivation and enjoy the journey of personal growth and fitness.

Set your new goal: Start running to build my fitness and feel more energised. 

  1. Specific: I want to start running to improve my energy levels and overall fitness.

  2. Measurable: My goal is to be able to run a distance of 5 kilometres without stopping.

  3. Achievable: As a beginner, starting with shorter distances and gradually increasing them makes the goal achievable. I will follow a beginner’s running plan to build up my fitness and endurance safely.

  4. Relevant: Running is a suitable activity for my objective to enhance cardiovascular fitness and feel fitter and have more energy 

  5. Time-bound: I aim to run 5 kilometres continuously in 8 weeks.

SMART Goal Statement: “Within the next 8 weeks, I will build up my running ability to complete a continuous 5-kilometer run. I’ll start by running short distances and gradually increasing them, following a structured beginner’s programme. I plan to run at least three times a week, monitoring my progress and making adjustments as necessary to improve my endurance and meet my goal.”

This goal is specifically tailored for a beginner, with measurable progress in terms of distance, achievable yet challenging for someone new to running, relevant to improving fitness, and set within a realistic time frame. If you are not sure what goals to choose or how to create a SMART plan then just post in the Her Spirit Global Community and one of our experienced and supportive coaches can help you set some fitness goals this spring. 

2. Create a Balanced Workout Routine
Variety is the spice of life, and this holds true for your weekly exercise routine. A mix of cardiovascular exercises such as walking, running, swimming, cycling to strength training and flexibility workouts will keep things interesting and work for different muscle groups. Schedule your workouts like appointments because consistency is key, and having a routine can significantly increase the likelihood of sticking to your fitness plan. The Her Spirit app has a weekly programme of FREE live classes that you can easily schedule and do with others online for extra accountability and motivation. 

3. Embrace Outdoor Activities
Take advantage of the better weather and the lighter evenings by moving some of your workouts outdoors.  Exercising outdoors offers a multitude of benefits for mental health, creating a powerful synergy between physical activity and nature’s restorative qualities. The fresh air, natural light, and serene landscapes provide a sensory experience that indoor environments can’t replicate. 

Natural settings have been shown to promote relaxation and mindfulness, encouraging a mental state where worries and stressors feel more distant. Exposure to sunlight during outdoor exercises also aids in vitamin D production, which is linked to improved mood and cognitive function.

Furthermore, exercising outdoors often introduces an element of variety and spontaneity to workouts, keeping them engaging and enjoyable. This connection with the outdoors not only rejuvenates the body but also offers a mental escape, providing a sense of freedom and a break from the routine, which is essential for a well-rounded approach to mental wellness. Check out the top 10 outdoor activities for 2024.

4. Check in with your Diet
Learning how to fuel an active life can be a game changer when it comes to your overall health and sense of vitality.  With limited time it can be hard to make changes so start small and don’t be tempted to dismantle your whole diet in a day! Because it will just feel too overwhelming and impossible to stick too!

Here are a few things you can get started with:

  • Start by including a variety of colourful fruits and vegetables in your meals; each colour represents different nutrients and antioxidants.
  • Aim for whole foods over processed ones, as they are richer in essential vitamins and minerals. Incorporating lean proteins, whole grains, and healthy fats like those found in nuts, seeds, and avocados also contributes to a balanced, nutrient-dense diet.
  • Don’t forget hydration; drinking water is crucial for overall health.
  • Planning your meals can help ensure a diverse intake of nutrients throughout the week.

Remember, small changes like adding a serving of vegetables to every meal, opting for fruit as a snack, or choosing whole grain options can make a significant difference in boosting your nutritional intake. If you are keen to learn the basics of how to fuel then check out the FREE Her Spirit Fuel programme. 

5. Rest and Recover
Don’t underestimate the power of rest. Your body needs time to recover from workouts, so make sure to get enough sleep and include rest days in your fitness schedule. This is not only beneficial for muscle repair but also essential to prevent burnout in the body and mind.

6. Find a Workout Buddy
Having a fitness partner can be a game-changer. It keeps you accountable, motivates you, and makes working out more enjoyable. Whether it’s a friend, family member, or an online fitness community like Her Spirit, find someone who shares your fitness goals.

7. Track Your Progress
Keep a record of your workouts and milestones. Tracking your progress will help you stay motivated and provide a sense of accomplishment. This can be done through various means such as maintaining a journal, using fitness apps, or creating spreadsheets.

By keeping a record, you gain valuable insights into your patterns, what works for you, and areas needing improvement. It also serves as a motivational tool; seeing your own progress over time can be incredibly encouraging and can help maintain focus and commitment to your goals. Moreover, tracking helps in setting realistic future goals and adjusting your strategies. Whether you’re tracking fitness milestones, dietary habits, or personal growth, the act of recording and reflecting on your journey is a powerful step towards achieving and surpassing your goals.

8. Stay Flexible and Patient
Remember, progress takes time. Be patient with yourself and be prepared to adapt your goals as you go along. If you hit a plateau or face setbacks, don’t get discouraged. Adjust your plan as needed and keep moving forward.

9. Celebrate Your Achievements
Don’t wait until you’ve reached your final goal to celebrate. Acknowledge the small victories along the way – they are crucial stepping stones to your ultimate success. Treating yourself to a massage, a new workout gear, or a day off can be great motivators. 

Her Spirit Summer Solstice 2021

10. Keep It Fun
Finally, make sure you’re enjoying the journey. If you’re not having fun, you’re less likely to stick with it. Try new activities, challenge yourself with different workouts and join one of the Her Spirit monthly challenges and virtual events, and finally don’t be too hard on yourself.  

Spring is a season of new beginnings, making it the perfect time to start or renew your fitness journey. By setting clear goals, creating a balanced routine, and keeping the journey enjoyable, you’re well on your way to smashing your fitness goals. Remember, the journey to fitness is a marathon, not a sprint. Embrace the process, and the results will follow.

Her Spirit is a FREE community sport and fitness app for all women.

Her Spirit is a 40,000-strong inclusive, supportive community for beginners who want to simply start being active with daily live classes, community challenges and virtual events. To those of you who want to take your activity to the next level and need help, and support with training plans and programmes to get you there.

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