Suns Out, Guns Out... Of Alignment? Why Summer Throws Your Gains for a Loop (and How to Fix It!)

Remember that time you swore this would be the summer?

You know, the one where you'd be hitting the gym like a boss every morning before work, meal-prepping like a pro, and still having time for epic beach days and backyard barbecues?

Yeah, me too. I tell myself that every year.

But then life (and maybe a few too many margaritas) happened, and suddenly, your perfectly planned summer routine went out the window faster than a rogue kettlebell during a WOD.

The weight goes on (how many calories in a cocktail again?) and in many cases, it can all feel like a big regression. The shame and guilt, the letdown of not sticking to what we set out to do, well, it's pretty crushing.

But let's do something about it.

Here's the thing: summer can be a sneaky little gremlin, messing with our gains in more ways than one. It's not just the late nights and extra cocktails (although those definitely don't help).

Turns out, there's this whole scientific concept called "allostatic load" – basically, the wear and tear on your body from all that stress, both physical and mental. And let's face it, summer can be a stress-fest in disguise.

But fear not, we're not about to let a little (or a lot) of sunshine derail our hard-earned progress.

In this guide, we're diving deep into why summer throws our gains for a loop and, more importantly, how to fix it.

Let's go.

Why Does Summer Shake Up Your Schedule?

To fix the problem, we first need to understand why it occurred in the first place, so let's break it down.

Summer is notorious for throwing a wrench in our routines.

Suddenly, those 5 a.m. wake-up calls for pre-dawn workouts feel a lot less appealing when you were up until midnight sipping sangria with your besties. And who can resist those spontaneous beach trips or weekend getaways? Not this girl!

But here's the deal: when our sleep schedules get wonky, our workouts get skipped, and our nutrition goes out the window, our bodies start to feel it. It's like trying to do a snatch with a wonky hip – things just don't work the way they should.

So, what's a fitness-loving, fun-seeking gal to do? Here are a few tips to keep your routine from going off the rails:

• Schedule Your Sweat Sessions: Treat your workouts like any other important appointment. Block out time in your calendar and stick to it as much as possible.

• Embrace Flexibility: If your usual gym routine isn't feasible, get creative! Explore outdoor workouts, bodyweight exercises, or even a quick hotel room HIIT session.

• Prioritize Sleep: I know, I know, those summer nights are tempting. But aim for 7-8 hours of sleep whenever possible to keep your energy levels up and your stress hormones down.

Remember, consistency is key, even when life gets a little chaotic. By planning ahead and being flexible, you can keep your fitness goals on track while still enjoying all the summer fun.

The "Summer Shred" Stress Trap

Next up, let's talk about the elephant in the room (or, should I say, the bikini on the beach): the dreaded "summer shred."

We've all seen those Instagram posts with perfectly toned abs and glowing tans, making us feel like we need to transform into fitness models before we even dare to dip our toes in the pool.

But here's the truth: chasing that "perfect" summer body can be a major stressor.

And stress is the ultimate enemy of our gains. When we're stressed, our bodies pump out cortisol, a hormone that loves to cling to fat and break down muscle. It's like trying to build a sandcastle in a hurricane – not ideal for progress.

So, instead of falling into the "summer shred" trap, let's focus on a more sustainable approach.

Ditch the restrictive diets and punishing workouts and embrace a balanced lifestyle that nourishes your body and mind.

Remember, fitness is a journey, not a destination.

And a healthy, happy body is always in season, no matter what the scale says.

Sun, Fun, and... Fatigue?

Next up, something we all know too well: summer fatigue. You know, that feeling when you're dragging your feet through a workout, even though you've been crushing it all winter?

Or when you're so wiped out from a day at the beach that you can barely muster the energy to lift a fork, let alone a barbell?

Yeah, that's not just you being lazy. Turns out, summer can be a real energy zapper. All that extra sunshine, heat, and potential dehydration can leave us feeling more like wilted sunflowers than fierce warriors. And when our energy levels plummet, so do our gains.

But don't despair; we can beat the summer slump with a few simple strategies:

• Hydrate, Hydrate, Hydrate: Seriously, water is your best friend during the summer months. Aim to drink at least half your body weight in ounces of water daily and even more if you're sweating it out in the sun or during workouts.

• Electrolytes are Your BFF: Don't forget about those electrolytes! They help regulate fluid balance and muscle function, so make sure you're replenishing them through electrolyte drinks or supplements.

• Time Your Workouts Wisely: Avoid working out during the hottest parts of the day. Opt for early morning or evening sessions when it's cooler, or take your workouts indoors to an air-conditioned gym.

• Listen to Your Body: If you're feeling extra tired or drained, don't be afraid to scale back your workouts or take a rest day. Remember, rest and recovery are just as important as the workouts themselves.

By taking care of your body and adjusting your routine for the summer heat, you can keep your energy levels high and your fitness goals on track. So go ahead, soak up that sunshine, but don't forget to fuel your body and give it the rest it needs to thrive.

The Allostatic Load of Summer Fun

Remember the "allostatic" we spoke about in the intro? Let's talk about it.

Summer isn't all sunshine and rainbows. It can also be a whirlwind of travel, social events, late nights, and maybe a few too many cocktails (no judgment here!). While all that fun is fantastic, it can also affect our bodies and minds.

Think of it like this: every late night, every stressful travel delay, every extra slice of pizza adds a little bit of weight to your allostatic load. It's like carrying a backpack that gets heavier with each summer adventure.

And eventually, that backpack can become too heavy to bear.

When our allostatic load gets too high, we start to experience burnout. Our energy levels tank, our motivation disappears, and we become more susceptible to illness and injury. It's like our bodies are waving a white flag, begging for a break.

So, how do we prevent our summer fun from turning into a stress-induced meltdown? Here are a few tips:

• Schedule Rest and Recovery: Just like you schedule your workouts, schedule time for rest and relaxation. This could mean taking a nap, reading a book, meditating, or simply doing nothing.

• Prioritize Sleep: I know those summer nights are made for partying. But aim for 7-8 hours of sleep most nights to give your body time to recharge.

• Manage Stress: Find healthy ways to manage stress, such as exercise, yoga, meditation, or spending time in nature. Take a playful approach to these, and it’ll all become so much more enjoyable.

• Set Boundaries: It's okay to say no to social events or activities that drain your energy. Prioritize the things that truly matter to you and leave the rest behind.

Remember, summer is meant to be enjoyed, not endured. By caring for your body and mind, you can have a blast while staying healthy and fit. So maybe have that extra margarita, but don't forget to balance it out with some rest and relaxation.

Your body (and your gains) will thank you for it.

Hacking Your Habits for a Stress-Free Summer:

Now, let's put all this knowledge into action! Here's your battle plan for conquering summer without sacrificing your gains or your sanity:

• Embrace the Great Outdoors: Take advantage of the beautiful weather and move your workouts outside. Go for a hike, try stand-up paddleboarding, or organize a beach boot camp with your friends. Not only will you soak up some vitamin D, but you'll also reduce stress and boost your mood.

• Simplify Your Nutrition: Summer is the perfect time to enjoy fresh, seasonal produce. Focus on simple, whole foods that are easy to prepare and won't weigh you down. Think grilled chicken or fish with a side of colorful veggies or a refreshing fruit salad for dessert.

• Schedule Rest Days: Don't be afraid to take a break from your usual routine. Schedule at least one or two weekly rest days to allow your body to recover and recharge. Use this time to relax, catch up on sleep, or engage in low-intensity activities like stretching or yoga.

• Listen to Your Body: Pay attention to how you feel physically and mentally. If you're feeling tired, sore, or stressed, don't push yourself too hard. Scale back your workouts, prioritize rest, and focus on activities that bring you joy.

• Find Your Zen: Incorporate stress-reducing activities into your daily routine. This could mean meditating, practicing deep breathing exercises, spending time in nature, or simply taking a few minutes to unwind with a good book.

Remember, summer is all about balance. It's about finding that sweet spot between crushing your fitness goals and enjoying all the fun and freedom that the season has to offer.

So, as above, indulge in that ice cream cone, but don't forget to fuel your body with nutritious foods and give it the rest it needs to thrive.

By making a few simple adjustments to your habits, you can have a stress-free summer that leaves you feeling strong, healthy, and happy.

Conclusion

Alright, we've covered a lot of ground here. We've talked about how summer can throw our gains for a loop, from the schedule shake-ups to the "summer shred" stress trap and even the dreaded summer fatigue.

But most importantly, we've armed ourselves with the knowledge and tools to overcome these challenges and keep our fitness journeys on track.

Remember, summer is a time for fun, relaxation, and adventure. But it doesn't have to mean sacrificing your health and fitness goals.

By embracing a balanced approach, prioritizing rest and recovery, and listening to your body, you can have a summer that leaves you feeling strong, energized, and ready to take on anything.

Oh, and if you need any help, check out MobilityMVMNT. We've got all the app, community, and AI-powered workouts that'll ensure your summer stays breezy.

So go forth and conquer this summer with confidence! Embrace the sunshine, enjoy the adventures, and never forget that you can achieve anything you set your mind to.

Now go out there and show the world what you're made of.