March 15, 2023 4 min read

Summer's here and that means it’s time to get our bodies beach-ready! Nothing like the feeling of stepping out in those booty shorts, tummy tucked in, and looking good.

Whether you want to tone up for an upcoming beach vacation or just keep your lifts strong all season long, there are plenty of ways to reach your health and wellness targets without breaking a sweat (unless you want to break one).

But don’t worry if you've been slacking—we're about to give you some great tips and practices for staying in shape this summer. So go grab your water bottle, put on those workout clothes, and let’s jump into the best strategies for improving strength, formulating healthy lifestyle habits, boosting energy levels so that by the first day of summer…you'll look amazing!

Calisthenics on the Beach

Heading to the beach is one of the most enjoyable things about summer – but it can also be an effective way to stay in shape. Calisthenics done on shorelines offer many benefits, including increased strength building, improved coordination, and increased stamina.

By doing exercises like push-ups, sit-ups, jumping jacks, burpees, mountain climbers, or planks on the beach sands, you can burn more calories than usual while having fun at the same time.

Be sure to wear clothes made from breathable fabric so that you don't overheat easily during your workout session.

Eating Habits

What we eat plays a critical role in our fitness level during summer. Try to avoid junk food as much as possible when spending time outdoors. Instead, reach for fresh fruits such as watermelon or pineapple, or choose a healthy sandwich filled with proteins such as roasted tofu or hummus wraps made with whole wheat wraps. And remember to drink plenty of water. Dehydration is especially problematic during hot days and can cause fatigue, headaches, or dizziness.

Another great way to stay hydrated while enjoying outdoor activities is through electrolyte-filled sports drinks such as coconut water that help replenish lost minerals from sweat quickly.


When working out during summertime, it's important to choose exercises that help cool down your body temperature quickly with maximum efficiency. Outdoor activities like running and cycling are great for increasing endurance and cardiovascular health. They can help you lose weight without overheating easily under direct sunlight.

yoga during summer

However, it's important to take regular breaks in shaded areas or indoors where air conditioning can provide relief from intense temperatures. Weight training routines performed indoors using machines are also excellent options. They don't require long periods of exposure under direct sunlight while still providing effective results in terms of building muscle mass and burning fat.

Additionally, adding resistance bands to your workout routine offers both conveniences (since they're lightweight) and an effective way of toning muscles. They don't require access to weights or gym machines. Just make sure to use them properly according to instructions provided by your fitness trainer for optimal performance results. Always follow safety precautions accurately at all times to minimize the risk of injuries.


Finally, supplementing your diet with vitamins, minerals, and probiotics such as the  Nucific Probiotic Complex  can help improve overall health levels during summertime. These substances assist in efficient digestion and provide essential nutrients needed by our bodies when exposed to intense temperatures for extended periods of time. The probiotics in the Nucific Probiotic Complex support gut health and contribute to a balanced digestive system, which is especially beneficial during the hot summer months.

Multi-vitamin pills containing antioxidants such as Vitamin A, E, and C are especially beneficial. They neutralize free radicals caused by high heat exposure, which could otherwise damage cellular structures within our bodies. This damage could potentially lead to serious illnesses if left unchecked.

The best protein bars are a convenient and quick way to supplement your diet with essential nutrients, particularly when you're on the go or in a rush. They are usually packed with high-quality protein, which is important for building and repairing muscles. The best protein bars may also contain other nutrients such as fiber, vitamins, and minerals that are essential for overall health. By choosing protein bars that are low in added sugars and artificial ingredients, you can ensure that you are fueling your body with the best possible nutrition.

Additionally, taking supplements such as omega-3 fatty acids derived from sources like fish oil capsules can provide numerous health benefits. Omega-3 fatty acids are known to reduce inflammation levels associated with certain exercise routines, which can help prevent injury and improve recovery time. They also play an important role in brain function and can help lower the risk of heart disease.

However, it's important to keep in mind that taking any dietary supplements should always be done under professional medical guidance. While supplements can provide numerous health benefits, there can be potential side effects associated with them. A healthcare professional can help you determine the appropriate dosage and which supplements are best for your specific needs.

Author - Fred Felton
Fred Felton          

Content Creator / Editor

Fred Felton is a copywriter, editor and social media specialist based in Durban, South Africa. He has over 20 years of experience in creating high end content. He has worked with some of the biggest brands in the world. Currently Fred specialises in the adventure watersports space, focussing on surf, kayak and rafting. He is also a keynote speaker and has presented talks and workshops in South Africa.

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