5 Fitness Tips to Actually Get You Results This Summer
Chasing a “summer body” is a familiar story — but the tips that actually work are the same ones that get you real results any time of year. Here are five to actually put into practice.
1. Embrace Variety in Your Workouts
Spice up your exercise routine with a range of activities. Swap your morning run for a scenic bike ride along Maroubra Beach, or try one of my small group strength training sessions at The Fitness Space. Variety not only keeps workouts fun but also challenges your body in new and exciting ways.
In practice: keep two or three strength sessions as your fixed anchors each week, and rotate everything else around them: a beach walk, a bike ride, a swim. Variety works best when the core of the week stays the same, otherwise you never build on last week. If you would like company and coaching, small group training is a good way to get both.
2. Challenge Yourself to Reach New Heights
Push beyond your limits and elevate your fitness game by embracing challenges. Increase the intensity or duration of your workouts, add extra reps, or incorporate high-intensity intervals to maximise your results. Every challenge conquered brings you closer to your goals.
In practice: challenge yourself in small steps, not big leaps. Add one rep or a small amount of weight on your main lifts when the last session felt manageable, and hold it when it did not. You should finish most sets feeling you could have done a rep or two more. Pushing to exhaustion every session mostly leaves you sore and tired for the next one.
3. Optimise Your Nutrition for Success
Fine-tune your diet to fuel your fitness journey — focus on nutrient-rich meals with a balanced macronutrient profile, including protein, carbohydrates, and healthy fats. Visit The Fitness Space’s nutritionist for personalised guidance and meal plans tailored to your goals.
In practice: build each meal around a protein, then add a vegetable and a carb you enjoy. If breakfast is your weak point, my high-protein breakfasts that take minutes is a good place to start. Hot weather also changes what you feel like eating, so having two or three easy, cold, high-protein options ready makes the difference.
4. Practise Mindful Eating for Lasting Results
Say goodbye to mindless snacking and unnecessary calories with mindful eating. Plan your meals ahead, stock up on wholesome snacks like fresh fruits and veggies from Maroubra’s local markets, and stay hydrated with water and herbal teas.
In practice: summer brings more drinks, barbecues and social events, and the extra calories there are easy to miss. You do not have to skip them. Decide beforehand what you will have and eat a proper meal first. I go through how alcohol affects fat loss in alcohol and fat loss.
5. Stay Consistent — This Is the Real Key
If there’s one tip that matters more than the rest, it’s this one. It doesn’t matter if you have the worst diet in the world — if you’re consistently bad with it, you’re going to get consistently bad results. Flip that around: strength train two to three times a week, stay in a slight calorie deficit, and do it consistently, and you will look amazing for summer. It really is that simple.
Consistency means turning up. Doing your weight training. Doing your cardio. Keeping fit and staying mobile. And getting your protein up throughout the day — whether that’s protein shakes, protein water, or just standard food. Set achievable goals, stick to your routine, and celebrate every milestone along the way. At The Fitness Space, I’m here to support you on your journey to a healthier, stronger you — this summer and beyond.
In practice: set a minimum week you will always hit, even when life gets busy: two strength sessions, a daily walk and protein at every meal. If you want a structured start, my 6 Week Fitness Challenge is $450 including GST, and what results to expect after six weeks explains what is realistic.
A Simple Summer Week
- Monday: full-body strength
- Wednesday: strength, a bit heavier or higher reps on your main lifts
- Friday: strength or a small group session
- Daily: a 30-minute walk, ideally by the water
- Weekend: one longer, enjoyable activity (a swim, a hike, a bike ride)
Adjust it to your life. The best plan is the one you can repeat for months, not the hardest one you can survive for two weeks.
Related reading: Cardio vs Weights for Fat Loss and Personal Training Cost in Maroubra and how to plan your week around fitness sessions and why having a personal fitness coach makes a difference and staying consistent when life gets busy and training through a Sydney summer.