Hot weather, healthy habits

Rude Health’s fitness experts offer some tips for keeping your fitness on track this summer

Sylvia Diaz, founder of Fit with Sylvia, is an Instagram fitness icon. She works as a nutritionist, fitness and health coach. She transforms busy professionals’ lives to a fit, healthy and guilty-free mindset. She also works as a digital content creator.

"Think of muscle as your ‘insurance policy”
“Staying fit over the summer doesn’t need to revolve around the gym,” says Sylvia Diaz, founder of Fit with Sylvia. “In fact, it’s one of the best times of year to move your body more intuitively and enjoyably.

Walking is often underrated. Whether it’s a coastal walk, park stroll, or simply getting steps in with your kids, it all counts. Swimming is another full-body option that builds strength and supports recovery, while outdoor workouts like bodyweight circuits in the garden or playground sessions can be both effective and fun.

Focus on compound exercises
If your goal is to maintain or build strength, you don’t need much equipment. A good set of resistance bands, a pair of dumbbells, or even your own bodyweight can go a long way. I always throw a set of resistance bands into my suitcase when I travel. They take up no space and make it easy to stay consistent anywhere. Focus on compound exercises that work multiple muscle groups at once, such as squats, lunges, push-ups, and rows, as these give you more impact in less time. You can easily combine these into short, efficient circuits that elevate both strength and fitness in as little as 20 to 30 minutes.

Schedule movement into your day
Staying consistent during summer often comes down to flexibility. Routines change, holidays happen, and that’s okay. Rather than aiming for perfection, focus on doing something rather than nothing. Schedule movement into your day where it feels natural, keep workouts simple, and lean into activities you genuinely enjoy. Motivation will always fluctuate, but building habits around convenience and enjoyment is what keeps you going long-term.”

Sinéad McLoughlin is an online weight loss coach and personal trainer. She is passionate about helping women reach their weight loss goals and become fitter and healthier through her highly successful weight loss program Thrive. Follow her on Instagram: @sineadmcloughlinfitness

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You can stay on track while still enjoying yourself”
“Summer is a time for holidays, barbecues and a more relaxed routine,” says Sinéad McLoughlin, founder of Sinéad McLoughlin Fitness. “It’s easy to assume that your fitness goals will have to take a back seat and that all your hard-earned progress will be lost. With a shift in mindset, you can stay on track while still enjoying it all.

Take the opportunity to recharge
Holidays usually come around only once or twice a year, and a week or two of flexibility is unlikely to undo months of consistent training and healthy habits. Recognise what a holiday gives you: renewed energy, improved mental clarity and an opportunity to recharge. These benefits are just as important to long-term wellbeing as physical training.

Adopt a long-term perspective
Your fitness goals may take a slight detour, and that’s perfectly okay. The key is to keep the bigger picture in mind and adopt a long-term perspective. A few simple strategies can help.

• Focus on maintenance rather than progress. Holidays are not the time to chase personal bests. Aim to maintain your fitness and return to your normal routine afterwards.
• Build movement into your holiday. Walking, swimming, hiking, cycling and water sports all count.
• Keep a few anchor habits, such as prioritising protein at meals, staying hydrated and taking a daily walk.

Make the most of your time
If you only have 20 to 30 minutes a day, choose activities that offer the greatest return for your time.

A brisk walk, jog, cycle or swim can boost cardiovascular fitness, while a short bodyweight routine of squats, lunges, press-ups and planks can help maintain strength. Enjoy your holiday, stay reasonably active and trust that long-term consistency matters far more than a brief break from routine.”

Gráinne O’Driscoll runs Grá For Fitness offering public, private and corporate Pilates, yoga and fitness classes. Visit www.graforfitness.ie

“Try exploring different outdoor activities”
“Summer can play havoc with the fitness routine that you’ve worked hard to maintain for the rest of the year,” says Gráinne O’Driscoll, founder of Grá for Fitness. “The consistency that you’ve achieved is suddenly disrupted by school holidays, your own holidays or maybe your instructor is taking a break for the summer months.

Own the mornings
Take advantage of bright mornings by signing up for an early class or enjoying a walk before the rest of the house wakes up. Exercise and morning light boost your mood, energy and sleep quality. If you are loath to visit indoor studios during the summer, look for outdoor yoga and Pilates classes or try out your local outdoor gym.

Move more at the weekend
Explore outdoor activities to entertain the family or catch up with friends. Consider walking, hiking, cycling or attending a local park run. If you are near the sea or a lake, take advantage of water activities like swimming, kayaking or stand-up paddleboarding. Saunas have sprung up across the country, offering a great social outlet and an easier way to get into the water if you don’t embrace the cold. Weekend festivals based around or incorporating wellness are becoming a regular feature in Irish life – a fun and social way to get some exercise.

Stay safe
When exercising outdoors, remember to wear a cap, sunglasses, and 30+ SPF suncream (reapply every couple of hours) and stay hydrated. Of course, if it’s Ireland in the summer, you may also need to pack your wet gear! Finally, always be mindful of safety, whether your chosen exercise is land or water-based.”

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