10 Weeks Until Summer: Jumpstart Your Fitness & Get Summer Ready

10 Weeks Until Summer: Jumpstart Your Fitness & Get Summer Ready

Here in Better Body's hometown of Vancouver BC, days are getting longer, skies are brighter and temps are warmer. Spring is here, and that means summer's right around the corner.

With this time of year comes a lot of fad diets and unsustainable training programs urging people to ‘get summer ready.’

But what does that mean?

For us, getting summer ready is not about punishing our bodies in an attempt to lose an unrealistic number of pounds.

Neither is it about comparing our strength and muscle growth progress to other people.

To us, getting summer ready means working on our laser sharp focus and mindset now so that when June comes around, we feel proud of ourselves for the work we’ve done to improve our fitness and feel more comfortable in our bodies.

When it comes down to it, the work can be synthesized into 3 main sections - mindset, exercise and diet.

If you’d like to get to know how we are getting summer ready, the Better Body way - read on:

Mindset Tips to Jumpstart Your Exercise Routine
Fat Burning At Home Circuit
Nutrition Tips to Get Lean

Home Fitness Equipment Hex Dumbbells
In Photo: Hex Dumbbells & Weight Rack

Mindset Tips to Jumpstart Your Exercise Routine

Know Your Why
Goals that stem from a genuine desire for long term physical preservation and overall fitness tend to be more powerful than goals driven purely by aesthetics. If your why is currently tied to aesthetic appearances, try reframing it toward more of a health standpoint. 

Start Small
If you haven’t quite nailed a regular routine yet, it might be too big of a curve ball to schedule hour long workouts 5 days a week. It would help to start small. 

Instead of doing a 5K run, you could start with a walk around the block. 

Instead of doing a full body work-out, you could unroll your yoga mat and do crunches while watching your latest favourite show. 

Instead of stressing about not having time to go to the gym, do body squats while you brush your teeth. 

It's easier to convince yourself to do something for only 5 minutes than it is to commit to an hour... and hey, by the time you've finished your 5 minutes, you might be inspired to do 5 more.

In Photo: Adjustable Kettlebell, Adjustable Jump Rope, Exercise Mat

Revisit Your Goals
How realistic are your goals? 

It's great to have a strong vision of where you want to be... but if you may not have enough time to reach your apex potential by this summer. 

Why don't you look at your goal and make it more manageable? This could mean reducing your weight loss goal, shortening the amount of time you want to work out each week, and reducing the number of KMs you run. 

The reason for doing this is if your goals are too lofty, it is harder to achieve them. And if you don't achieve them often enough, you may get discouraged and fall off the wagon altogether. 

By lowering your goals, you will more often reach them and are training your brain for success. That makes you feel confident and strong - and more likely to keep going. And when you keep going and keep surpassing your goals, you’ll find it's time to make them harder.

Drop the All or Nothing Mindset  
How often have you felt either totally in or totally off the wagon? 

With summer coming up, many of us might feel tempted to drop all 'bad' food and adopt a rigorous 5 day per week fitness routine. 

But doing this sets us up for failure if we don't make our mark. Fact is, life is supposed to be fun... and as summer approaches, there will be ever more opportunities for treats that might not be the most diet friendly. 

Try reframing how you think about your health from a short term sprint to a long term project. Each day offers a series of choices - and if having one slice of cake for a colleague’s birthday is the once choice you made in a day that goes against your fitness plan, you are doing just fine. 

Prioritize balance. Have the treat every so often - but strive to eat well most of the time. Enjoy those after work drinks - but ensure you’re also making time to challenge your body.

In Photo: Home Gym Bundle

Fat Burning At Home Circuit

All you need to burn fat and build muscle is a pair of adjustable dumbbells, a bench, 30 minutes, focus and consistency. You can get the dumbbell and bench with the Better Body Home Gym Bundle - meet us half way with focus and consistency.

Try this work-out at home.


Set a timer for 8 minutes. Start the clock, and do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Do the indicated number of reps of each exercise, resting as needed.

Once you’ve done each movement one time, that’s 1 round. Do as many rounds and total repetitions as possible (AMRAP) in 8 minutes. Repeat the procedure for Exercises 2A, 2B, and 2C until you reach 30 minutes. Workout from Mens’ Health.

Squat to Press, 12 Reps

  1. Hold a pair of dumbbells just outside your shoulders, palms in, and stand with your feet shoulder-width apart. 
  2. Lower your body until your thighs are at least parallel to the floor.
  3. Push up explosively with your legs as you press the dumbbells overhead.
  4. Return to the starting position and repeat.

Decline Pushup on Bench, 10 Reps 

  1. Assume a pushup position, but with your feet on a sturdy box or bench instead of the floor. Your arms should be straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles.
  2. Bend your elbows and lower your body until your chest nearly touches the floor.
  3. Pause, then push yourself back to the starting position.

Hipup, 8 Reps

  1. Lie on your left side on the floor, your right foot in front of your left. Prop yourself up on your forearm.
  2. Raise your right hip until your body forms a straight line from your shoulders to your ankles. 
  3. Lower back to the starting position. Do all your reps and repeat on your other side.

Thruster, 12 Reps

  1. Hold a dumbbell by the ends, just below your chin, and stand with your feet shoulder-width apart. 
  2. Lower your body until your thighs are at least parallel to the floor.
  3. Push up explosively with your legs as you press the dumbbell overhead. 
  4. Return to the starting position and repeat.

Dumbbell Romanian Deadlift, 10 Reps

  1. Hold a dumbbell in each hand in front of your thighs, palms facing your body. Your knees should be slightly bent and feet shoulder-width apart. 
  2. Without rounding your lower back, bend at your hips and lower your torso until it’s nearly parallel to the floor.
  3. Pause and then rise to the starting position.

Dumbbell Russian Twist, 8 Reps

  1. Sit on the floor with your knees bent and your feet flat. Hold a dumbbell with both hands next to your chest. Lean back so your torso is at about a 45-degree angle to the floor. 
  2. Brace your core and rotate your torso to your left as far as you comfortably can.
  3. Reverse the movement and rotate all the way back to your right as far as you can. That’s one repetition.

Nutrition Tips to Get Lean

Reduce mindless eating
Stock your pantry with healthy snacks like rice cakes, fruits,  veggies and hummus. 

Portion Control 
While nuts and nut butters are amazing sources of protein and healthy fats, too much can take up a lot of your caloric intake. Measure out your portions and avoid consuming straight out of the package! 

Eat protein at night 
30 grams of protein before bed is a great way to maintain muscle quality, metabolism and health. Try a snack of cottage cheese or protein shake an hour before bed. 

Caloric Deficit
This isn’t new information - but it needs to be mentioned. To lose fat, we must be in a caloric deficit - that means consuming less calories than your body expends. For most people, a calorie deficit of 500 calories per day enough for weight loss and is not likely to affect your hunger or energy levels.

In Photo: Adjustable Jump Rope, Twist Adjustable Dumbbells & Rack Bundle

Get Summer Ready

We hope you enjoyed this article on how we at Better Body HQ get summer ready! 

Remember, it’s not about comparing ourselves to the bodies on magazine covers.

It’s about taking charge of our mindset, cultivating discipline and paying mind to our nutrition so that when summer comes around - we feel most comfortable in our bodies.

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