As the temperature rises and the days grow longer, it's easy to slip into a relaxed mindset when it comes to our health and fitness routines. However, maintaining a consistent workout regimen and healthy eating habits throughout the summer is essential for our overall well-being. To help you stay on track and make the most of this season, here are five tips to keep you motivated and dedicated to your fitness and nutrition goals.

Set Realistic Goals

When it comes to fitness and healthy eating, setting realistic goals is crucial. Understand your current fitness level and identify what you want to achieve realistically within the summer. Create a roadmap with specific, measurable, attainable, relevant, and time-bound (SMART) goals. For example, aim to work out three times a week or incorporate more vegetables into your meals. These attainable goals will keep you focused and motivated as you progress.

Plan Ahead

Summer can be a busy time with vacations, social gatherings, and outdoor...

Graduations

Weddings

BBQs

Boating

Birthdays

Bonfires

The list goes on...

Summer is a time for activities, celebrations, and countless social gatherings. While we greatly enjoy being actively part of our social groups, it can be quite challenging to maintain your waistline with all the delicious temptations that come with many social gatherings. So how do we enjoy these outings without the anxiety of the pressures we put on ourselves around food? First off, we need to remember that we eat to live, not live to eat. When we look at it from that perspective, we are then in a better mental space going into social gatherings. 

With any goal, there will be times where sacrifices/changes need to be made in order to reach said goal. However, there can be situations that allow exceptions to that rule. In general, we recommend finding a balance somewhere between complete restriction and overindulgence. We call this controlled enjoyment. 

Controlled enjoyment: how it works?

The...

Try these sweet and savory recipes that are perfect for summer! All of the recipes below have macros listed, as well as tips for preparing. Feel free to swap ingredients as you see fit, but be sure to log the ingredients into your macro tracking app so you know the new macro count. Tag @okonfitness on Instagram with your favorite recipe!

Dessert Fruit Pizza/Bars

Macros per bar (makes 12 bars): 5F, 36C, 9P

Tips to prepare: Preheat Oven 350°. Grease pan (10-inch pan is ideal) can be any shape to do pizza or bars. To make the crust, in a large bowl, combine oats, oat flour, cinnamon, vanilla extract, salt together. Add honey and coconut oil into the mix until all ingredients are stuck together. Press mixture down firmly on the pan. Bake at 350 for 10 minutes, then allow time to cool.

While the crust is cooling, make the protein cream filling. In a mixing bowl combine yogurt, honey, and vanilla protein powder. Once the crust is cooled, spread cream topping across the cooked...