Managing the rush of getting in "summer shape"

With longer days, more sunshine, and spring in the air, most of us—some earlier, some later—start shaking off winter hibernation. Depending on where we live, we may be swapping out our seasonal wardrobes, checking what fits, and figuring out what needs to be replaced.

And while for some of us spring cleaning is a happy time, others find themselves disappointed and angry and uncomfortable with the way they are emerging from the winter coma.

Personally, I’ve always hated how women were conditioned by centuries of human history to look pleasing to someone else’s eyes. Body modification practices, from lotus feet in China and neck elongations in some tribal cultures, to high heels and worshiping size 0 bodies, all of these have nothing to do with health, beauty or respect. It makes my blood boil. Trying to fit into someone’s aesthetic preferences over our own happiness and well-being, the amount of suffering this approach to our bodies causes all over the world, is unacceptable. 

We live in an era of rising mindfulness, human rights and respect for personality over mere presentation. Unfairness and unnatural standards of past fashion trends are being discussed openly and frequently. And yet, this time of year the theme of “getting in shape for summer” is still in the air.

So, let’s talk about how I approach the “summer body” situation.

Who is making the choice?

My own journey of body image challenges is still in progress. I was in several different shapes throughout my almost 40 years of life. With a height of 5’2”, as an adult I weighted everywhere from 88 lbs of a nervewrack after a painful break-up to over 140 lbs as a result of an eating disorder. Living happily in my body isn’t a given to me, but I’m trying very hard to do the work that really matters - mental work of accepting the body I was born into and letting go of the ridiculous standards that are being forced onto us by fashion industry and diet culture. 

I urge you to make an effort to separate your own values from external pressures. The next time you catch yourself wanting to mold your body into something it’s not, ask yourself: “Who profits from me believing that my body is lacking?”

This is where I want to touch on the body positivity movement. When taken to extremes, it can become the flip side of the same coin. While I fully support body positivity, I believe in one key clarification: I view body positivity as being grateful for my body and accepting it as is, while still taking the best possible care of it. 

Keeping your body fat percentage at the level glossy magazines once pushed us is not taking good care. But at the same time, allowing the amygdala - the “lizard brain" - to dictate the actions of a much more advanced being by commanding us to eat everything we see - isn’t taking good care either. 

We are sentient creatures and unlike other animals we are capable of making choices against our instincts. Yes, evolution hasn’t prepared us for the challenge of abundance that we are facing today. For thousands of years it has been honing our abilities to withstand starvation. It had all the reasons to condition us to favor specific foods. Sweet and fatty for maximizing calories, and salty to supply our nervous system with enough natrium (aka sodium) to make sending signals from and to the brain possible. But that’s what we need our big and powerful prefrontal cortex for - to have the ability to recognize outdated survival mechanisms and make informed choices that serve us in today’s reality.

So, even though I am an adept of body positivity, I do want to emphasize that it isn’t the same as negligence. 

Taking the most of the season.

That said, springtime is actually a good time to implement new routines and adopt healthier habits. It’s objectively easier. Mother Nature herself is supporting the new beginnings by providing us with more daylight and Vitamin D, warmer air, beautiful blooms and delightful smells - all to boost our mood and energy levels. So, if you are thinking about beginning to take better care of your body now - you may as well use the seasonal advantage as well. 

But let’s shift the focus from “getting in shape for summer” to something more meaningful: “What can I do differently this season that will bring me closer to my dream self?”

Like any other habit building situation, you don’t want to change everything at once. Only one or maximum two changes can be done simultaneously. 

To begin with, I suggest you to reflect on your past summers and consider what can you do differently this year to be more satisfied with the season. 

For example, if in the past years, your summer tradition was doing a lot of grilling with friends and family and it’s something you value, what you can do differently this year may include things like swapping sodas for infused waters or considering grilling more vegetables and adding them to your typical spread. 

Or you could check the area where you live for fun activities, such as rope parks, hikes, farmers’ markets, pools, etc. 

Small changes go a long way, without the cycle of restrictive dieting followed by rebound weight gain.

That said, what does the summer-ready body mean for me?

My body’s readiness for summer isn’t about aesthetics—it’s about being prepared to enjoy the season fully.

• Protected from dehydration and loss of electrolytes. Meaning that I have figured out the hydration protocol that is comfortable for me and sufficient for my current activity level. For some it may include getting a water bottle if you don’t have one and making sure you don’t forget to fill it and take with you.

• Protected from heat and UV exposure. Meaning that I have acquired necessary wardrobe items, such as wide-rimmed hat, sun glasses, light-weight long-sleeves and sunscreen to make sure I can be outdoors safely. 

• Getting enough sleep, despite longer days. Especially if you are in northern regions where so-called “white nights” can through your sleep schedule off. Meaning: adjusting your bedroom conditions to meet light and temperature needs - getting the black-out curtains and an AC or a fan for cooling.

• Has enough strength and endurance to engage in the activities that bring me joy and take the most of the season! I want to be able to go for long hikes, swim in open water, play beach volleyball and ride kick-scooters with my kid. 

As you can see, not all the summer prep has to do with physical change s— but these steps naturally lead to better fitness over time. And if the changes you’ve made turn into habits, then by next year, you’ll find yourself in an even better place.

Hope this summer brings you lots of joyful memories and no meaningless misery. Stay tuned!