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How to Achieve Your Desired Body Goal for the Summer

Summer’s coming! If you plan to get in shape before the summer sun kisses your skin, now is the time to make a plan. Otherwise, instead of sporting that itty bitty bikini, you’ll be covering it up with a beach towel. Planning to achieve your goals in time to enjoy the summer months makes today, not tomorrow, the time to start.

There are several factors you need to consider to ensure you achieve success in meeting your desired body goal. And ‘goal’ is the keyword to your success. Once you’ve identified your specific goals, then you can make a plan and accomplish them.


Setting Your Goals

If you desire to get in shape by summertime, start by setting goals for what matters most. And remember to confer with your doctor before changing the foods you eat or how you exercise to ensure success.

Long-Term vs. Short-Term Goals


Yes, please. Both long-term and short-term goals are significant. A long-term goal is what you want your end result to look like.

Do you want to lose 50 pounds? That would be your long-term goal. Short-term would be the gradual weight loss you hope to achieve on your way to your 50-pound weight loss. A healthy, achievable short-term goal might be: Reduce my weight by 1-2 pounds per week.

Do you want to increase your daily walks to 5 miles? If you’re walking half a mile today, set a realistic goal for upping your distance. A long-term goal might be: Walk 5 miles daily by January 1. While your short-term goal may be to increase your distance by ½ mile every two to three weeks.


It’s the 4-letter word that makes you cringe: D-I-E-T. Is there any wonder the word ‘DIE’ is right in the middle of it?

Have you ever started a diet and felt like you’d rather die than deprive yourself of all the yummy foods that were suddenly off-limits? Be intentional about the foods you will eat. Your doctor or weight loss specialist can help you choose what’s best for you. You can check to help alleviate anxiety caused by a sudden diet lifestyle.

No one likes to eat foods they don’t like for the sake of a diet. Plan your meals and snacks ahead, incorporating foods you love. Make mealtime a pleasure, not a chore. Love white bread but it’s a no-no on your meal plan? Do some research and see if another, healthier bread will suffice.

Most people who try to lose weight through dieting fail because they find it too difficult or unpleasant. Make meals pleasant and set yourself up for success!



Sometimes the very thought of getting up and moving more can be daunting. This is especially true if you’ve gotten into the habit of a sedentary lifestyle. Or if you’ve gotten out of the habit of going to the gym regularly. Not to worry. You can do this!

You’ll want to focus on shedding fat and toning up to achieve your best summer-ready body. That will include pairing cardiovascular activities with weight-bearing exercises.


Walking is not just a great way to start; it’s good at any point in reaching your fitness goals. It can get your heart pumping, can help obesity and other diseases, and ward off depression.

Begin with a short distance that you will increase over time. An excellent way to keep tabs on your rate of speed is to walk on a treadmill at the gym or at home. Use it to increase your speed.

Not a fan of indoor walking? No problem. Just make sure you have a fitness tracker to help you keep up with your progress as you enjoy the great outdoors.

Weight-bearing exercises


Working your muscles is key to getting your body toned up for summer. Weight-bearing or resistance exercises can be done at the gym or at home. Think of pushups, squats, and lifting weights.

If you’re a beginner and those exercises seem daunting, look for a modified version. You can even start by sitting in a chair and standing up. Or grab a few canned goods and lift those ‘weights.’ You may find that the gym is a great place to incrementally increase weight-bearing exercises.

Or, when the canned goods get too easy to lift, graduate to some light dumbbells. Hang in there and remember, this is a marathon to your long-term goal, not a sprint.

Stick to the Plan


Curb Procrastination

Don’t plan to start next week or next month. Start today! The sooner you start, the sooner you’ll achieve your beach body for the summer.

Write It Down

A good way to keep on task and accomplish your goals is to write them down. Be sure to put them in a place you will frequently see, such as a sticky note on the fridge. Even using your phone’s calendar can help keep your goals top of mind.

Consistently working out is essential to reaching your fitness goals. Add your workout schedule to your calendar. Make it as much a priority as if it was a meeting with an important client or a date with your best girl.

Get Rid of Distractions

Clear your cabinets of high-carb sweet treats. Then go shopping! If you’re concerned you might pick up foods that aren’t conducive to meeting your goals, you may want to opt for grocery delivery. Sometimes it’s easier to make a list, order, and not be tempted by going into a store full of tempting treats. No distractions!

Reward Yourself

When you meet your short-term goals, be sure to reward yourself. Go to a movie, buy a new outfit, etc. Consistently meeting your goals and rewarding your achievements will motivate you to stay on track.

You Made It!

Whew! You did it! You met your desired goals, and now it’s time to assess your accomplishments. Take a good look in the mirror. Smile. Now it’s time to really reward yourself. Go out and buy that itty bitty bikini. You’ve earned it!