BECSEA

Getting your “summer body” ready is less about chasing a perfect look and more about feeling strong, confident, and energized in your own skin. 

*I’m not an expert*

Here are balanced, sustainable tips to help you feel your best this summer—physically and mentally:

💪 1. Set Realistic, Health-Focused Goals

• Focus on how you want to feel, not just how you want to look.
• Avoid crash diets or extreme routines—go for consistency instead.
• Start early, start today. Even if it’s only a few minutes, work up to a full workout routine. 

📝 Tip: Set goals like “move my body 3-5x a week” or “cook more whole meals” vs. “lose 5 pounds” Write the goal down. Hold yourself accountable.

🥗 2. Prioritize Whole Foods & Hydration

• Fill your plate with lean proteins, fresh fruits/veggies, whole grains, and healthy fats.
• Cut back on processed foods and sugar—without being restrictive.
• Limit alcohol consumption as this often leads to an increase in calorie consumption and ultimately, it is a toxin.
• Supplement accordingly. 
• Do not restrict yourself or count calories, eat intuitively for long term results.
• BCAA’s, pre-workout, creatine are all useful tools.
• Whey protein can all be helpful to get your protein in 

💧 Tip: Remember to drink water.

🏃‍♀️ 3. Move Your Body Regularly

• Mix strength training with cardio (walking, dancing, etc.) and flexibility (stretching).
• Every single day at least some movement. 
• Choose movement you actually enjoy so you stick with it.

📆 Tip: Schedule workouts like appointments. Even 10-15 minutes counts.

😴 4. Rest, Recover, and Sleep Well

• Muscles need rest to rebuild, and your body needs sleep to function well.
• 7–9 hours of quality sleep can improve your energy, metabolism, and mood.

🛌 Tip: Power down screens 30 mins before bed and aim for a regular sleep schedule. Use blue light glasses, limit screen time in general. 

🧠 5. Shift Your Mindset

• Confidence is built with action and self-kindness—not self-criticism.
• Ditch comparison and focus on your progress.
• Unfollow any accounts that make you self-conscious.

💬 Tip: Replace negative self-talk with affirmations like: “I’m strong,” “I’m making progress,” or “I’m proud of what I’m doing for myself.”

👙 6. Dress in What Makes You Feel Good

• Don’t wait for a goal weight to wear the outfit or buy the swimsuit.
• You do not need to wear a thong bikini or strappy swimsuit, even if your friends are. 

Feeling confident now helps you enjoy life more today.

Getting your summer body is all about feeling strong and confident, not just looking a certain way. Set realistic goals, eat whole foods, stay hydrated, and move regularly.

Don’t forget to rest and shift your mindset away from negativity. Wear what makes you feel good and embrace your journey!