When the weather starts warming up a little, you always see them. The hordes of advertisements, social media posts, tv commercials and the like — all screaming different versions of the same message: “Get That Summer Body Now!”

A simple, tempting statement for sure, and it’s designed to be: because one moment you were thinking about ski trips and Valentine’s Day, and before you know it, summer is already here, and you’ve almost already missed the bus. The “summer fit” marketing strategies that fitness distributors often roll out during the onset of Spring do a couple of disservices to you and your ongoing health and fitness journey: 

• They evoke a countdown, putting pressure on all of us to change our bodies immediately
• They often lead to rushed and extreme fitness strategies that usually run out of steam before Labor Day
• They make us think that fitness is a short-term solution, and not a life-long goal

This exploitive marketing angle is used in almost the exact same way — with the exact same disastrous effects — as during New Year’s Resolution time. (And oh yeah, we’ve got a lot to say about that, too, as you can see here in Cat Kom’s blog on why New Year’s resolutions often go unresolved and how you can make changes that stick for a lifetime.) 

But at Studio SWEAT onDemand, we do things a little differently. We don’t promote the short-term, quick-fix, fabulous fads that come and go with the changing of the seasons. Nope, we’re into fitness 7 days a week, 365 days a year (yes, even weekends and holidays). So if you want THAT kind of wellness regiment, and believe us you do, here is our guide to achieving a healthy lifestyle permanently — so you can feel your best, every single day. 

Movement

Getting those steps in, those squats in, those stretches in, is absolutely paramount to a healthy life. In the United States especially, we’re facing a health epidemic of unprecedented proportions. And it isn’t related to some terrifying bug or mutated bacterium. On the contrary, we’re talking about an epidemic of lethargy, inactivity, and inertia. So many of us spend over 8 hours a day sitting down in one place, staring at a screen. And then after work, we sit some more, staring at a different screen. This fundamental lack of movement is responsible for obesity, anxious eating, stress, and a whole host of other pretty nasty challenges. So if you want to be healthy all year round, make sure to focus on moving more. This could be stepping outside and going for a walk every hour, or simply taking the stairs instead of the elevator. However you decide to get moving, get moving. 

Nutrition

If you want your car to run smoothly, you’re going to need some high-quality fuel in your tank. And our bodies work exactly the same way. Eating a healthy and nutrient-dense diet is one of the hallmarks of long-term health. And the benefits are many: not only will you feel better, but eating whole foods that are packed with protein actually keep you fuller longer. Plus, the less calories you take in, the less you need to burn throughout the day. You can always spice up your intake with low-cal condiments like soy sauce, Sriracha, or salsa, keeping your taste buds happy while taking in all the good stuff your body needs to function. And if you did want to follow one particular philosophy around your eating habits, we’d always put intuitive eating at the top of the list. It doesn’t have to do with portions, counting, or planning – it’s simply learning how to listen to your body’s wants and needs. If you’d like to learn more about Intuitive Eating, check out our blog. 

Sleep

Ask any health, fitness, or nutrition expert (including us) and they’ll agree — sleep is the secret to year-round positivity. Getting in a solid eight hours will have you working, exercising, and performing your best both mentally and physically. Now when we say eight hours, we’re just ballparking here: everyone’s got different sleep requirements. Some of us can’t function without 9 hours, others only six and a half. A good way to tell is to run some tests in your bed, checking your level of fatigue after a good, busy day on different hours of sleep. Those ZZZ’s don’t just make us feel better, they are the key to balanced hormone function and metabolism, so take your sack-time very seriously. Try tactics like reading before bed or shutting off screens an hour before bedtime, and you’ll be hitting the hay and hitting it hard every night. 

Stress Reduction

Going hand-in-hand with sufficient sleep is a proper plan to reduce your daily stress. When you lower your stress levels, you instantly get a number of benefits towards your health: better mood, less depression, and reduced cortisol production. Here are a couple simple ways you can decrease your stress: 

• Spend more time outdoors
• Meditate in the morning and evening
• Drink less alcohol and caffeine
• Take regular breaks throughout your workday (and don’t spend them on your phone)
• Exercise regularly

Expanding on that last point, getting regular exercise throughout the week is a key component towards 365 health. And if you’re looking for tips on how to stick with your exercise routine, check out our vlog on that very subject! 

Well that’s it, we hope our guide towards year-round health and fitness serves you well. And if you’d like to know more about what we do at Studio SWEAT onDemand, check out our website here. You can also learn more about our corporate wellness program, the SWEAT Force, that delivers the best of virtual fitness to corporations large and small. 

Good luck and good health!