MAKE GOOD CHOICES

Warm weather no excuse to take a break from nutrition, exercise

Fitness columnist Ryan Cairns says enjoy summer, but eat healthy food and get lots of activity

Summer is just around the corner.

And if you are just deciding to get fit for it now, you might find a couple weeks isn’t enough time.

However, the good news is that it is never to late to start your journey to a healthier you at anytime. That is what it is, a journey. There are no quick fixes. You have to change something, or nothing changes.

If you were following the last two monthly articles, I put in an at-home or gym workout to follow. Hopefully, you did it consistently and saw some results. Remember that consistent work gets consistent results. Inconsistent work — well you get the picture.

By work, I mean exercise and nutrition. Of course, you get more fit by exercising, but to really change the shape of your body, you have to eat in line with your goals.

How can you stay or get fit this summer with all the parties, festivals and weddings? Here are a few tips to try to get you through P.E.I.’s best season.

1. Be active. The weather is beautiful. Bike, hike, play tennis, swim, water ski, etc. Unless you are a skier, you probably don’t get out much in winter. If you do, it probably costs you money to go to the movies, bowling or going out to the bars. Summer provides free fitness. Just move.

2. Eat fresh food. Take advantage of the season. Eat fresh local fruit and vegetables. Load up on it. Don’t forget to get some protein in there. Don’t just binge on lobster. Keep it varied. Nothing beats P.E.I. strawberries in summer.

3. Learn to say no. Will power is key to getting healthier. If someone asks you of you want that third strawberry shortcake, probably say no, unless you are a triathlete. Willpower seems to be at its weakest at night when we are tired. Keep good food in your fridge. It’s summer. There should be lots of fresh fruit and vegetables available. Don’t expect Islanders to stop asking you if you want seconds. It’s the Island way. You will have to learn to say no thank you. I know summer is short, but don’t go to every barbecue like it’s your last. There will be many more that summer. Spread it out a little.

At the end of the day, you are responsible for your health. You choose what you eat. Make good choices. If you aren’t sure, get off Facebook and google healthy foods and home or outdoor workouts. Eat better, move more, drink less alcohol and get started today.

Your attitude plus your choices equals your life.

Here are the last four weeks of the summer workout. Do the workout as a circuit. Rest as little as possible but as much as you need.

At the end, rest 1-2 minutes and repeat a total of 4-6 times.

1. Pushups 6-10 repetitions

2. 5 burpees

3. Lunges on 1 leg 10-12

4. 5 burpees

5. Lunges other leg 10-16.

6. 5 burpees

7. Dips 10-15

8. 4 burpees

9. Squats 15-20

10. 4 burpees

11. Jumping jacks 30-40

12. 3 burpees

Try doing this workout 3-4 days a week.

Happy summer. Ryan Cairns is a certified personal trainer from Charlottetown. He currently lives in Sydney, Australia. his column, Fit Happens, will be published monthly. You can reach him at ryancairnspt@gmail.com, on Twitter at twitter.com/fithappensryanc or on instagram @ tattooed_pt.