Getting summer body ready, isn’t just about losing weight. It’s about ensuring you feel your best inside and out. In fact, you may not have any weight to lose! Either way, you’ll need to make a few changes to your skincare routine, nutrition, and lifestyle to maintain your health in the hot and dry Arizona summers.
#1 Perfect your summer wardrobe
Now is the perfect time to purge your closet. Take everything out and sort items into at least 2 piles—sort and donate. Even if clothing and shoes are worn out, they can be donated or upcycled. The ultimate goal is to ensure that summer clothing and accessories are in good condition and fit comfortably. Also, make a list of what you’ll need for this summer’s vacation and activities.
- Check the soles of your summer sandals and shoes to ensure they’re still supportive.
- Try on your shorts, tank tops, sports bras, swimsuits, and other summer items to ensure comfort.
- If items fit comfortably and are in good condition, consider if they’re still your style. If not, donate.
- Check your backpacks, sports gear, headbands, hats, sunglasses, and other warm-weather accessories.
#2 Hydrate
Supporting your summer body isn’t only a matter of aesthetics. As the weather warms up, you’ll need to be proactive about dehydration. In the fall and winter, you should aim to drink about half of your body weight in hydrating fluids per day. The hotter it is outside and the more you’ll be perspiring, the more you’ll need to drink.
- Bring your hydrating beverages with you to work and while out and about.
- Invest in hot/cold water bottles in a variety of shapes and sizes. Maybe extra-large with a handle for work and handle-free for sports.
- Always bring more water on hikes and outdoor activities than you think you’ll need.
- Add electrolyte packets to some of your beverages and increase electrolytes by supplementing with daily vitamins, IV therapy, or vitamin injections.
#3 Eat cooling summer foods
One of the reasons you crave “comfort foods” in the winter is because digesting dense foods generates heat. In the winter ,you need extra heat. In the summer, you crave lighter foods that generate less heat. Many cooling foods below double as an added source of hydration.
Create hydrating summer body recipes including any of the following:
- Avocado
- Bell peppers
- Berries
- Broccoli
- Celery
- Citrus fruits
- Coconut water
- Cucumber
- Gazpacho
- Melons
- Mint
- Tomatoes
- Yogurt
- Zucchini
No-prep hydrating and cooling tea
Place 1 peppermint tea bag in your water bottle the night before or in the morning. Let it steep for at least 2 hours, and you’ll have a refreshing and hydrating beverage. Or add 4 or 5 teabags to a gallon jug of water and let steep in the fridge. Drink within 2 days.
#4 Improve your endurance
There are many fun outdoor activities to enjoy in Phoenix during the summer months, many of which require endurance. If you let your fitness and cardio slide during the winter, you may need to kick your endurance training up a notch.
Start small, even if it’s only 10 minutes of activity that gets your heart pumping. This might be an excellent time for interval training. The intervals get your heart pumping for a few minutes, with periods of lower-intensity rest. When you can, exercise outside in the fresh air. Think beyond traditional workouts to hiking, swimming, cycling, and playing with the kids.
#5 Kick strength training up a notch
If you’ll be showing more skin in dresses, shorts, and tank tops, kick your strength training up a notch. While you can’t target areas of weight loss, you can target the areas of your body you want to strengthen and tone. Arms, legs, back, and stomach are high on this list for toning your summer body.
Strength training doesn’t have to include weights, as you can use your body for resistance. But don’t shy away from using free weights, barbells, and strength training machines at your gym. Technique and form are key for targeted toning, so consider a few sessions with a personal trainer. Or use a fitness app that incorporates targeted toning.
#6 Set realistic weight loss and body goals
You aren’t alone if you gained a few pounds this winter. Always remember, there’s no “quick fix” to losing weight—and fad diets don’t work.
Here’s what works:
- Center your meals around nutrient-dense whole foods. Count calories, but you shouldn’t feel hungry or drained.
- Eat no less than 5 servings of vegetables per day. This supports your gut microbiome, an often forgotten aspect of weight loss and whole-body health.
- Eliminate the guesswork of what nutrients your body requires to thrive by working with a nutritionist or joining a medical weight loss program.
- Accelerate weight loss with body contouring med spa treatments that blast fat in targeted areas including the arms, hips, thighs, butt, and stomach.
- Consider using GLP-1 or other medical weight loss injections.
- Move more throughout the day, cardio train at least 5 days a week, and strength train at least 3 days a week.
#7 Give your feet some love
Don’t forget your feet when perfecting your summer body! Your feet have been cooped up all winter, so they may not look (or feel) their best.
- Soak your feet: Soak your feet in Epsom salt or Himalayan salt, maybe with some refreshing eucalyptus or peppermint-infused salts. This will soften the skin, making it easier to exfoliate. It also feels really good!
- Exfoliate: Face and body exfoliators don’t work on your feet. Consider using Mr. Pumice to remove thick skin on the feet. Scrub gently and use as directed.
- Use a foot lotion: Standard body lotion may not be enough to penetrate the thick skin on your feet and heels. So, use a designated foot lotion or foot serum. ISDIN Foot Gel is a top pick. Apply after exfoliating or at night before you go to bed, with or without socks.
- Gel heel socks: If your heels are cracked or dry, or you want to take a proactive approach to keeping your heels soft and smooth, wear gel heel socks at least a few nights a week.
- Foot peel mask: Foot peels accelerate exfoliation. Plan accordingly, as your feet won’t look the best as skin sheds. Let skin shed naturally, as peeling or shedding skin can cause painful tears. Tears can lead to infection.
- Book a spa pedicure: Spas have pro-grade foot treatments and methods of removing dead skin build-up faster than at-home products. It may take more than one spa pedicure to revitalize your feet.
#8 Transition to summer skin and hair care
As the weather warms up, you’ll need to make a few changes to your skincare routine. This may vary by your skin type, skin conditions, and what you’ll be doing for the day.
Facial cleanser
If you’ll be wearing lighter makeup or if you have sensitive skin, you may want to switch to a foaming facial cleanser when the weather is warm.
Anti-aging serum
Nothing ages your skin more than the sun. So, even if you don’t use serum year-round, consider using sheet masks and serum at least a few nights a week in the summer. This can help reverse sun damage.
Facial moisturizer
You may prefer to switch to a lighter moisturizer during the day. If your moisturizer or makeup doesn’t have UV protection, layer broad-spectrum sunscreen on your moisturizer. Your nighttime cream may also be lighter than your winter moisturizer, but ensure it's antioxidant-rich to repair sun damage.
Makeup
You may want to make a few sweat-friendly and summer skincare changes to your makeup routine:
- Switch to a lighter foundation.
- As your skin tans, go a shade or two darker.
- Consider using a tinted moisturizer instead of foundation.
- Use waterproof mascara and all-day makeup formulas.
- If you wear full makeup, set it with a primer or finishing spray.
- Carry oil blotting sheets to touch up throughout the day.
- Apply UV powder or spray every 2 hours.
Summer haircare
If possible, limit heat styling in the summer. When you use heated styling tools (any time of the year) apply thermal protection. If you don’t yet, use haircare products with UV protection. If your hair is curly or frizz-prone, use anti-frizz products and explore hairstyles that minimize frizz.
#9 UV Protection
You should wear broad-spectrum UV protection year-round, but you must be more mindful of protecting your skin anytime you’re in the sun for more than an hour.
- Check expiration dates: If you have UV products that you haven’t used since last summer, check to ensure they aren’t expired.
- Prioritize broad-spectrum protection: Broad-spectrum products protect your skin from all UV rays. Use a minimum of 35, but 50 is ideal. This is because most of us don’t apply enough sunscreen. Apply about a nickel for your face and a full ounce (or more) for your body.
- Use waterproof when needed: If you’ll be swimming or sweating, use waterproof sunscreen.
- Reapply as directed: Sunscreen must be reapplied at least every 4 hours when indoors and every 2 hours when outdoors.
- Don’t forget hair, lips, hands, and feet: Use UV protection on these often forgotten areas of the body. And reapply to your hands after you wash your hands.
- UPF Clothing: Ultraviolet protection factor swimwear and clothing can be worn in combination with sunscreen.
How to reapply UV protection over makeup?
One of the reasons to wear a tinted moisturizer with UV protection is that it’s easy to reapply. If you’re wearing full makeup, reapply with a UV powder or facial spray.
How can we help you get summer body ready?
Reach out to Valley Medical Weight Loss and Med Spa today to discuss compounded weight loss injections, medical weight loss programs, fading sunspots, and fat-blasting body contouring!
