The summer is finally here. Summer is finally here. The days are getting longer, the sun warmer and the number of activities increasing. In the midst of all this activity, it’s easy to neglect your wellness. Here’s NASM Certified Wellness Coach’s back-to basics wellness guide for summer.

Early Morning Walks

It’s easy to prioritize high-intensity exercises over lower-intensity ones. Walking can increase your sensitivity to hormones that promote positive emotions, such as serotonin. You might not be aware that exposure to sunlight in the morning regulates your circadian clock and can help you sleep better. Enjoy the long summer days and go for a 20-minute brisk walk within an hour of waking up. Invite a family member or friend to join you.

Savor Fresh Produce

Summer is the perfect time to cut back on your vegetable intake, whether it comes from your own garden or a local farmer’s markets. You can also reduce your environmental footprint by buying locally. This will help you to cut down on the use of plastic packaging and the shipping of produce from distant places.

Explore seasonal favorites that you’ve never tried before or native, health options at the farmer’s market to expand your impact on wellness. You can ask the vendor at the market how to prepare the food or do a quick Google Search. A new experience can boost your emotional well-being.

Add Electrolytes To Your Water

We all know how important hydration is. Dehydration is harmful to your health, even if it’s only a slight loss of fluids. The balance of electrolytes is often overlooked when discussing hydration.

Hyponatremia or low electrolytes can occur when we drink lots of water and also sweat or urinate out our body’s sodium. This effect is exacerbated by hot and dry weather. Not only sodium, but potassium, magnesium phosphate and chloride are electrolytes. You can boost your electrolytes by adding a pinch or lemon juice to your water, or you can use electrolyte supplements like bicarbonate tablets that are easily found in the store.

Play Outside

Playfulness is a great way to boost your outdoor wellbeing. Playfulness in adulthood has been associated with improved stress coping and greater well-being.

Consider engaging in physical play such as lawn games or recreational sport teams. Try adult playfulness workshops. Playing can mean many different things to people. Some people enjoy cycling or swimming, while others may prefer bird-watching or reading a book on a hammock.

According to the National Institute for Play many adults feel self-conscious and self-critical whenever they try to be playful. Giving yourself permission to play can be a great first step.

Don’t Forget Your Sunscreen

It’s important to remember that sunscreen is another piece of advice for summer. This is because it can be easily forgotten. In the past few years, there have been some unsubstantiated claims that sunscreen is not a good wellness practice.

The scientific evidence for the use of sunscreen to prevent cancer is clear. Remember to reapply sunscreen every two hours. This will help you avoid long-term skin damage.

Mineral-based sunscreens are equally effective at reducing skin cancer and preventing damage.


The term wellness goes beyond the traditional definition of health, which is the absence of disease, to include other factors that can contribute to our overall well-being, such as mental, emotional, and social health. If you only focus on the physical side of fitness and health, you may miss the bigger picture. You could end up feeling overwhelmed and stressed.

Stress can also have a negative impact on your ability get results at the gym. Consider a more holistic approach to prepare for beach season. Take time to journal about your feelings and experiences. Learn mindfulness techniques. Make special plans with friends and family that you will remember forever.

Are you interested in finding out more about wellness practices that work? Check out our online course on Certified Wellness Coach!


You may be tempted to try the latest crash diet or cleanse before beach season. However, you are more likely to achieve lasting results if you gradually adopt healthier eating habits. You may need to see results this weekend, however, you would be surprised at what a consistent health diet can accomplish!

You’ll feel and look better if you replace processed foods with fruits, vegetables and lean proteins. You can start implementing these tips right away.

Keep it simple. Start by swapping out one processed food (such as chips) for something more nutritious (such as fruit or vegetables).

Make half your plate veggies. Fill half your plate, whether you are at home or in a restaurant. This will increase nutrition and reduce calories.

Do not worry about the extravagance. Don’t worry if you overeat on a vacation meal. To get back on track, go back to eating healthy the next time you eat.


It’s never too early to get active, whether you are on vacation at the beach or not. Overtraining is not the best strategy to prepare. Overtraining can cause injury or setbacks.

Start with 150 minutes/week (as in brisk walking), plus at least two days of strength-training. This can be broken down into 30 minutes walking five days a week, and two to three days of strength-training. By doing a circuit-style workout, you can get your cardio while lifting weights!

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