School’s out and swimsuit season is now officially in session! With summer’s blistery arrival, everyone’s scrambling to get fit and ready for long days on the water.

But, before we begin, let’s set one thing straight: training for a summer body is more than just posing like a model to get more likes on Instagram. It’s about being strong enough to ride the waves, play beach volleyball with friends, and enjoy the great outdoors. It’s about feeling energized throughout the day, so you can last from sunrise to sunset.

It should be noted that a fit, strong and lean summer body is achieved through year-round efforts. It doesn’t happen overnight. But all hope is not lost!

These 4 steps will help you take the next positive step towards improving your health and fitness so you can get fit and enjoy your summer vacation.

1.     EAT CLEAN

Improving your nutrition is the first step to getting your summer body. It’s not always easy, but it is worth it. Focusing on eating clean carbs (like sweet potatoes and brown rice) or eating lean proteins and fresh fruit and veggies can really make a world of difference—not only for your body but also for your mood and mental wellbeing. Limit processed foods as much as possible because they contribute to decreased energy levels and impaired fat-burning ability. If you’re eating incredibly well but still feel like you’re lacking in nutrients, you may want to consider giving yourself a vitamin boost. Supplementing vitamins and nutrients like Vitamin B or Iron can help you regain energy levels and fight lethargy and stress.


It’s crucial to drink water and stay hydrated throughout the day, especially in this sweltering Florida heat. Up to 60% of our bodies are made of water, so it only makes sense that our bodies depend on water to survive. Drinking 6-8 8 oz. glasses of water a day is recommended, but each person’s needs vary. Though water is best for staying hydrated, other drinks and foods (think watermelon and cucumbers) can help you stay hydrated. However, some food and drink may add extra calories from sugar to your diet. If you have trouble remembering to drink water, bring a water bottle with you and drink on a schedule. If you get bored with drinking water, you can add a lemon wedge or fruit to add some flavor.


It’s time to get off the couch and get moving! Find a physical activity that you love and repeat it often enough so that you’ll get results. Include some cardio exercise as well as some resistance training, like weights or body-weight exercises, or a resistance-based exercise class in the gym. This will help ensure all the physical systems of the body are getting a great workout and that you’re progressing towards increased muscle tone, energy levels, and heart and lung health. Working out is much more fun with a friend, so find an exercise buddy or go to a new fitness class you’ve been wanting to try. Exercise can be fun—you just have to find what works for you and keeps you moving. 


This is harder said than done, but it’s very necessary. The body repairs and burns fat when it’s in a relaxed state. Therefore it’s crucial to prioritize an early bedtime to stay in line with normal circadian rhythm. You should also plan some relaxation into your everyday routine. Make time to take 5-10 minutes to step away from your work so you can breathe and refocus. Better yet, make appointments with yourself so your relaxation will be a part of your daily schedule. You’ll be amazed at what effective rest and relaxation will do for your overall health and wellbeing.

Remember, everybody is different, and each person has different goals regarding their fitness and wellness. These tips for achieving a healthier summer body will help you feel strong and energized in your own, unique skin. Our team at Laws of Fitness Downtown is here to help you find a healthy balance between staying healthy and enjoying your summer vacation.

To schedule a consultation with one of our personal trainers or to find out more about our fitness center, call us at (863) 875-3254