If you have been working hard to achieve that beach body over the long winter months, the last thing you want is for your dedication to slip once the hot weather arrives. Therefore, these workout and diet tips should ensure you remain looking and feeling great throughout the summer holiday months and beyond:

Remember the 3 simple rules to keeping a beach body looking great

You won’t go wrong with this three-step plan for how to approach each summer’s day:

  1. Visualize the day ahead.
  2. Start your morning with a few minutes in bed, relaxing and focusing on the day ahead and what you would like to achieve.
  3. Enjoy your morning workout when it is nice and cool, giving your metabolism a kick-start, setting yourself up for a great day ahead.

Nutrition over the summer months

Nutrition is also very important for keeping that beach body intact, starting with the snacks you choose. Eating regular nutritious snacks should be a part of your training plan, to maintain your fitness. Instead of reaching for a low protein sugary snack, grab a great tasting lean protein Maxi Nutrition bar. They act as a convenient way of keeping your protein levels topped up throughout the day.

Make sure you’re drinking lots of water too, especially when exercising. Did you know that dehydration reduces the effectiveness of your workout? In hot weather, you need to steadily increase the amount of fluids you drink. 1.6 litres a day for women and two litres for men is a guideline; more exercise and heat means you will need to increase this amount though. Iced tea and coffee do count, but avoid too many fruit juices and sweet drinks with too much sugar.

While you’re wanting to stay healthy on your diet, don’t be afraid to have something delicious from time to time. Enjoy summer treats like BBQs, ice creams and drinks, but consume in moderation and know when to stop. Keep a food diary of indulgent alfresco dinners to help you keep track of calories!

A point that isn’t strictly about nutrition, but still important, while we are on the topic of keeping healthy, be sure you are looking after your skin when it’s hot outside too. Don’t forget to use sunscreen when you exercise outside – it’s easy to mistake sunburn for flushed, hot skin. Choose a high factor, zinc oxide-based formula made especially for sports; it should be non-greasy and shouldn’t run into your eyes when sweating. Who wants a perfectly toned body when it’s burnt and red?

Recovery periods over the summer months

Recovery is always important when exercising, but needs to be underlined after a workout in hot weather where dehydration will likely be playing an additional factor. Let your body recuperate after your beach body workout sessions with a cool drink of lean protein Maxi Nutrition Promax Milk from the company’s protein shakes range. Each bottle contains 30g of protein, is fat-free, has no added sugar and is compact enough to be easily put inside your backpack.

The late sunsets may tempt you to stay up later over the summer months too, but you still need a good night’s sleep to aid with your recovery. You’ll need at least eight hours a night to maximize your recovery. As a good night’s sleep is based on three things — cool, dark and quiet — this may well be harder in the summer months. Therefore, try using a fan in your room to keep you cool or use some blackout blinds or an eye mask to keep your sleep consistently dark. For some quiet, earplugs, white noise or even music that’s low enough to not make out the tune will all surely help.