Summer is full of celebrations — graduations, picnics, pools, cookouts, and vacations — that come with copious amounts of booze, hot dogs, s’mores, and booze. Did I say booze twice? I love a summer party — great weather, family, friends, and fun. These are all the best things in life. Yet, if you’re not careful, three long months of good times can wreak havoc on a healthy and fit lifestyle.
Being a summer social butterfly doesn’t have to bring the demise of the good habits you’ve practiced throughout the year. All you need is a plan and a little discipline. A party doesn’t have to be an “all or nothing” situation. There are ways to enjoy yourself without completely throwing in the towel.
So, when there’s something fun in your neighborhood, who you gonna call? Fat Loss Foodies! (To the tune of Ghostbusters—and if you aren’t old enough to recognize the “Ghostbusters” reference, I can’t help you.)
Fat Loss Foodies teaches women (but our approach works for anyone, really) how to cook and eat real food for fat loss. For a nutrition plan to work, it has to work in real life. It has to be enjoyable. We are a small group of fitness professionals who have big jobs and families. We don’t believe in fad diets or nonsense. We eat good clean food and move our bodies. We get busy living — not dieting. We keep it simple and sustainable. With that being said, here are three tips to have you rocking out that summer soiree the Fat Loss Foodies way.
TIP #1: Be normal. Don’t starve yourself in preparation of an event.
Jenn Lucas and Jaime Galinsky from Fatloss Foodies
Credit: Jaime Galinsky on Instagram
What you do before the party is just as important as what you do when you get there. Make good choices leading up. This means eating nutritious whole foods high in protein and fiber. Don’t forget the fruits and veggies.
Enjoy the same healthy breakfast you typically would during the week. Maybe a one-whole-egg-plus-four-egg-whites omelet loaded with veggies and a side of berries. Or, whip up a batch of protein pancakes. There are several recipes for these on our website.
Before heading over to the party, throw some more protein into the furnace. Make a couple sliced turkey and cheese roll ups with a side of veggies dipped in hummus. Or whip up a quick smoothie (throw into the blender – 1 frozen banana, handful of frozen berries, ice and a little almond or coconut milk or even water, 1 Tbsp. peanut butter, and 1 serving of your favorite protein powder. Boom.)
Lastly, be sure to hydrate well. The heat and humidity coupled with a few cocktails could equal you not getting an invite to the next party — along with bad eating decisions that follow a hangover of that proportion.
Bottom line: Don’t arrive on empty.
TIP #2: Sweat. Get a good workout in the morning of the party.
Jaime Galinsky, Fatloss Foodies coach and Les Mills instructor
Credit: Jaime Galinsky on Instagram
This doesn’t have to mean a long training session at the gym. By focusing on the large muscle groups (read: chest, legs, back, and core) you’ll be able to burn more calories while partying it up later. These exercises can be done with your body weight only. A solid workout can be achieved by doing 10 reps of each exercise three times through.
Chest: A standard push-up will do the trick here. If modifying to the knees, be sure to keep the toes on the ground. Drop the chest to elbow height and push through the palm. To integrate the core into this exercise, you can bend over from a standing position and walk the hands out to a plank, push up, then walk the hands back in and stand.
Legs: Fire up the glutes with squats. Single squats, pulse squats, jump squats — it’s all fair game. Just get low and keep it slow. To target the hamstrings and quads, hit the stairs and step up two at a time.
Back: Build strength with Supermans. Lay face down on the ground and lift one arm and the opposite leg simultaneously. Briefly hold, then lower. Do 10 reps, then switch to the other arm and leg. Get crazy and lift both arms and legs at the same time. You go, Glen Coco.
Core: Lay on your back and raise your legs. (The height of your legs will be determined by your lower back, which needs to be in contact with the floor at all times. If it lifts, then change the position of your legs so they don’t go quite as high.) With legs raised, raise your arms, lifting your shoulder blades off the floor and pulse twice toward the ceiling, then slowly lower. Ten reps here then turn over into a plank, elbows on the ground. Target the obliques with a side climber by bringing the knee out and up to the elbow. Do 10 on the right and 10 on the left.
Join us for a Facebook LIVE for a little lunchtime sweat session and to see how each of the above moves are done, on Thursday, June 29, at 12 p.m. EST on HealthCentral’s Facebook!
TIP #3: Bring a healthy yet delicious dish to share with your friends.
Leslie Ann Quillen and Jenn Lucas from Fatloss Foodies
Credit: Fatloss Foodies on Instagram
Get out your uniform and play defense. This is our Fat Loss Foodie Summer Salad. The recipe is written out for one serving so that you are able to scale it to feed your crowd.
- 2 c. mixed baby greens
- ½ c. sliced fresh or grilled peaches or sliced strawberries
- 1 oz. goat cheese, crumbled
- 1 oz. prosciutto, torn into bite-sized pieces
- 2 Tbsp. chopped pecans, toasted
- 4 oz. grilled chicken, chopped into bite-sized pieces
Combine all ingredients in a large mixing bowl. Drizzle with Maple Balsamic Vinaigrette (recipe below). Toss with tongs until combined and season with fresh cracked black pepper.
Maple Balsamic Dressing
- 1/3 c. extra virgin olive oil
- 2 Tbsp. balsamic vinegar
- 2 Tbsp. maple syrup
- 1 tsp. Dijon mustard
- Sea salt and freshly ground black pepper
Combine vinegar, maple syrup, and mustard in a food processor. Blend to combine.
Slowly stream in olive oil and season with salt and pepper.
Fresh off the heels of our Facebook LIVE workout, we’ll be following up immediately after with the step-by-step version of this recipe! Stay tuned on Thursday, June 29, at 12 p.m. EST on HealthCentral’s Facebook!
Let’s recap what we’ve learned. For your next summer party, plan ahead. Wake up that morning with a game plan for success. Follow your template and don't try to "save" calories by not eating. It almost always backfires and it forces you to rely on willpower, which is not what we want to spend our energy on at a party. Instead, eat well, get a good sweat in and let's focus on celebrating and soaking up the down time with friends and family. Relax and enjoy a healthy life this Summer!