Sticking with an exercise routine can be hard enough for anyone. But for parents, in the Summer holidays, it can seem impossible.
 
Most of your time will be spent entertaining and running around after your kids, leaving very little time to yourself.
 
But, it's really important to stay active because it will give you energy, reduce stress, and, of course, help burn off some of the extra calories you may be eating.
 
So, how do you find that balance? These quick tips will help you stay fit over the Summer:

This month I’ve been talking about next-level steps you can take to boost your results… and today’s post might just be about the most important step.
 
It affects almost every action you take and every decision you make.
 
It’s your MINDSET… and it could be playing tricks on you!
 
Here’s why it’s worth paying attention to:
 

This month I’m talking about simple things you can do to boost your results …

And this one is surprisingly effective.

It can help you on your way to less stress, happier moods, and better workout results (plus less soreness).

Here it is: Don’t skip your post-workout cooldown or stretches!

Your cooldown has powerful implications for your health … right down to your central nervous system.

I know you’re busy and want to shoot off when your workout is over, but it’s absolutely worth taking a few extra minutes to wind down after your workout.

I take a deeper dive into your cooldown in my latest ebook, The Ultimate Post-Workout & Recovery Guide. Get a FREE copy here: www.eastcoast-fitness.com/recoveryguide

What you do during your cooldown will depend on your workout, but here are some basic guidelines:

​It’s nutrition hack day … and I’ve got a tip that will give you a major payoff both right now and into the future.

But first, I need to start with a big question.

When you sit down to eat, do you pay attention to your food and how your body feels while you’re eating?

Or … are you scoffing it down in front of the TV or while scrolling your phone/computer?

Paying attention to how you fuel your body – and being INTENTIONAL about your food choices – can seriously transform your results.

By being intentional, I mean paying attention to:

I’m going to tell you a little story about the crazy week I had last week. And I’m sharing this because I’m 99.9% sure you can relate.

It all started when my schedule suddenly became unexpectedly crazy (work & home).

Which meant I didn’t get a chance to work out as much as usual, or even get outside to take a walk.

And because I was busy, my food choices were more “grab & go” than normal. And, of course, my sleep was terrible.

Which made everything feel even crazier, which made me crave even more comfort and junk food, which made me sleep even worse, which made me feel too tired to work out.

The last couple of weeks I’ve been talking a lot about moderation, mostly about food … but guess what?

Moderation ALSO applies to exercise and your workouts.

The old days of “no pain, no gain” are definitely in our rear-view mirror. Instead, it’s about the “minimum effective dose” for results.

That means getting just enough exercise to maintain or improve your fitness, without overdoing it (especially when it comes to long or super-intense workouts).

More is definitely NOT better, for so many reasons.

Some of those reasons might surprise you:


🔸 It can set you up for injury
🔸 Your body needs time to recover between workouts
🔸 It can lead to burnout
🔸 It can make you feel hungry
🔸 It can make you tired, which means you’re less active the rest of the day, burning fewer calories than would have without exercising, and
🔸 Doing too many long or super-intense workouts is not good for your heart

The key is to find the right mix for your fitness level, your goals, and your likes/dislikes.

Your fitness prescription:

If you’ve ever had a stressful day (or year!) that affected your eating habits, you are NOT alone.
 
In a study, more than 75% of adults said that stress played a role in their eating during the past month.
 
This included overeating, eating junk foods, or not eating. Many of them said it happened weekly.
 
They also said it made them feel sluggish, lazy, disappointed in themselves, or irritable.
 
The good news is that I have a few tips below to stop stress from getting in the way of your results when it comes to food.
 
But before I get into the tips, it’s important to know WHY stress affects our appetite.
Knowing why can help you manage the situation when you’re in it!
 
When you get stressed, your body releases hormones to help you deal with stress.
 
Not only can these hormones – including adrenaline, insulin, and cortisol – cut your appetite and/or make you crave high-calorie, high-fat foods …
 
They also can make your body store MORE fat than when you’re relaxed.  
 
The horrible hormones!
 
This means it’s NOT a willpower issue, but an actual physiological response. Knowing this can help stop you from giving in to it when it happens.

Have you ever been here before?
 
Something motivated you to set a new health and fitness goal that you were REALLY excited about. 
 
Maybe you:

• stepped on the scales after the holidays 
• had a big event coming up (reunion, wedding, holiday, etc.)
• were unhappy with the results from your latest doctor’s visit
• watched an inspiring movie … or were wowed by someone else’s transformation
• or even had some kind of wake-up call

 
So, you committed to clean up your eating, start exercising, and make some BIG CHANGES when it comes to your self-care.
 
And then you go at it … HARD! 
 
And things are going great. 
 
But then something unexpected pops on your schedule …. or you eat a little “off your plan” … or you skip a workout ….