DIY Summer Party Survival Kit

Living Well

Written by: Meg Sharp, Fitness & Wellbeing Consultant, Cambridge Group of Clubs

Summer: Bright and flirtatious, hot and intoxicating, love it or leave it, it is fully upon us. As work and family commitments ebb and flow, it can be the perfect time to try on new sun hats… and better yet, new health habits. For some of us, it’s a trickier time to start or stick to healthy behaviours.

Decadence can be a fabulous part of a dynamic, rewarding life. And there’s a point when too much indulgence pushes to a place that is – quite honestly – unpleasant. When it doesn’t feel that good anymore. Might even feel downright lousy. Yet, a summer ruled by careful meal choices and regimented workouts might not feel that great either.

Is it possible to successfully walk a fine line between the two? 

We, clever readers, consider ourselves a sort of expert on balance. Beyond one legged deadlifts and agility drills, we have tons of strategies for being able to kick back and enjoy your summer. Revel in some heady pleasures, while keeping you head sharp, your mood upbeat, and your waistband comfortable.

Like a great bathing suit, there is no one size fits all here. And – especially in this heat – having more than one strategy is strongly recommended. Try a few of the below ideas on for size. Heck – try them all on! And keep the ones that suit you best. 

Drink water throughout the day and early evening. Beyond protecting you from the heat and humidity, staying well hydrated keeps your heart rate level, can stave off food cravings, and counter-balance some ill effects of alcohol. Beyond helping keep headaches at bay, your cocktails won’t get guzzled quite as quickly and – when alternating them with water – you will drink less. Drinking lots of water sometimes becomes unpalatable. This is in part due to the pH difference between water and the lining of your stomach. Add some lemon or lime or a few teaspoons of juice concentrate to balance things out. Switch it up with bubbly water. Especially in the evening. I put mine in a wine glass!

Work out HARDER not longer. Short on time? This is far from problematic. Studies consistently show that in many cases short, intense workouts match or even beat out longer more moderate workouts in terms of physical, metabolic, and neurological benefits. Added bonus – you can fit in a 10-minute workout ANYTIME. 

Veg Out. Grilled vegetables are so delicious and easy. Chop up some zucchini, eggplant, sweet peppers, and red onion. Toss in your serving bowl with olive oil and kosher salt and pop them in a grill basket on the BBQ. Want more flavour? Add a vinegar-based dressing afterwards. Save the garlic for after as well. It tends to burn on the open flame.

Don’t get sauced. Swap out sugary barbeque sauces for dry rubs or vinegar/wine/lemon-based marinades. Use these on lean proteins to reduce fat consumption as well.

Plan fun, movement-based activities for the morning. So many benefits to unpack here: 

• You get a workout in first thing. Everything else is bonus!
• It’s cooler in the morning supporting more enjoyment, safety, and, sometimes, higher intensity of work!
• Having something to look forward to the next morning can help curb your alcohol consumption and encourage you to hop into bed a little earlier.
• A morning workout can set the stage for a more positive, healthy day. You are more likely to be optimistic, less anxious, and make heathier dietary and other lifestyle choices.

Morning doesn’t work? Find some well canopied trails where the temperature is far lower and air quality greater. Swap your running workout for a bike ride. Do a full body-weight workout in the shade with lots of water.

Workout inside! The summer is often when we focus more on various sports: running, cycling, pickle ball, golf, paddle boarding. These dynamic activities are amazing, in huge part because – for many of us – they feel less like exercise and more like play. We know – beyond any and every doubt – that regular strength training will allow us to play these sports for the long haul. Properly curated strength regimes balance the repetitive patterns associated with a given activity, reducing injury risk and increasing performance. Take home message: On crazy hot days, hit the weight room.

Limit alcoholic options. Pick 1 or 2 of your favourite beverages and stick to those. The more variety we have, the more we consume. Determine realistic cut offs for when you’re going to start and finish drinking. Try “earning” your happy hour cocktail: 7 minutes of HIIT training on the dock or a quick run around the block before you can have that first bevvy and notice how it tastes even better. Don’t forget the water. Down a glass right before your first drink and alternate between fizzy or citrusy water and alcoholic drinks.

Finally: Avoid all or nothing thinking. One decadent meal, day, night of over consumption is just that: One. Was it fun? Delicious? GREAT!!! Do you feel sluggish and lousy? Sweat it out! Avoid shame and guilt. Life is meant to be enjoyed. The tightrope for some of us is a thin one. Expect to fall off on the wrong side once in a while. If it helps, reflect on what created the slip, and think of strategies that might help next time. These slips are so useful for helping us learn ways to support ourselves for better success moving forward. We’re in this for the long haul, right?  So, learn, laugh, let it go, and then hop back up as soon as you can.