Get Fit For Summer With More Energy And Improved Health

person mountain biking in desert, get fit for summer, more energy, improved health

As summer approaches and the warmer weather puts away our sweaters, we seem to recognize this time as the opportunity to get back into top physical shape. You see, if you want to get in shape for the summer, you must be serious about your training regimen and eating habits.

Living a fit and strong lifestyle is the only way to get fit for summer. Use the following tips to get started on your summer fit journey!

Don't Worry About Being Perfect, Be Consistent.

I woke up on a busy Monday morning and only had 10 to 15 minutes of free time. I seized the moment and went for a run with my dog. No podcasts, no music, just my dog and me, the fresh, cool air, and my thoughts

As I ran, knowing that I only had a short time, a clear message entered my mind that everything matters, even the small things. It's the consistent small things that make the difference.

Rod - Founder of BlenditUp

don't worry about being perfect, be consistent quote, blend it up, get fit for summer, more energy, improved health

Every Activity And Meal Counts

Everything we do brings us closer to our goals or takes us further away. You have the power through your will. Be sure to exercise and strengthen your will.

Here's a breakdown of what it takes for your body type to achieve the desired results, as well as specifics on what to eat and which supplements to take. Continue reading to learn exactly what to eat and how to exercise to get results!

Keep Nutrition Simple

1. Morning-Simple Fruit Smoothie

Make these simple healthy smoothies ideal for a quick breakfast or treat with banana as the main ingredient. A ripe banana provides the majority of the naturally occurring sugars you require, thus making it a perfect candidate.

Banana and Berries smoothie

Whip up this two-ingredient healthy smoothie recipe with just two main ingredients banana and frozen berries. It's the perfect quick and easy breakfast or sweet treat.



  • Cut in pieces.
  • In a blender, combine all ingredients and blend until smooth.

Banana & Berries smoothie infographic blenditup, get fit for summer, more energy, improved health

Banana, Oranges and Grapefruit Smoothie



  • Combine all ingredients in a blender and pulse until smooth.
  • Enjoy!

Pro Tip: For high energy, you can add dates to the smoothie of your choice.

2. Salad For Lunch

Here's how to prepare a huge nutritious salad, along with some terrific topping options.

Green Leafy Vegetables

Begin by making a bed of lush greens. They're low in calories and high in fiber. Greens come in various kinds, including iceberg lettuce, spinach, leaf lettuce, romaine, escarole, butter lettuce, and kale. Darker greens have a higher nutritional quantity than iceberg lettuce.


Non-starchy veggies, raw or cooked, can be added. Flavonoids are found in brightly colored vegetables, and they are high in antioxidants, fiber, and minerals vitamins. Select a variety of colors and include 2 or 3 half-cup servings of each.

Use either leftover cooked veggies or chopped raw vegetables. Peppers, green beans, carrots, eggplant, broccoli, cauliflower, Brussels sprouts, cabbage, zucchini, cucumbers, tomatoes, scallions, or onions are all good options.


A hard-boiled egg, diced or sliced, is a high-protein food. Alternatively, try lean beef, chicken breast, tuna, beans, cheese strips, cooked shrimp or lentils, edamame, hummus, tofu, or cottage cheese.

Limit your serving size, and stay away from fried meats like chicken strips or one egg or a quarter cup of diced chicken meat will add 75 calories. Half a can of tuna has around 80 calories. A serving of two ounces of cubed or cheddar cheese or shredded mozzarella may have 200 calories.

Nuts And Seeds

The crunch from walnuts, almonds, pecans, cashews, pumpkin seeds, sunflower seeds, or chia seeds. Just a handful will be enough, as a one-eighth cup of nuts has around 90 calories. Walnuts contain many omega-3 fatty acids, and all nuts contain a lot of protein and monounsaturated fatty acids. Avocados can also be used to add healthy fat.

Dressing For Salad

Salad dressing is a great way to round off your meal. A tablespoon of ordinary commercial salad dressing has between 50 and 80 calories. There are low-fat and low-calorie dressings available, as well as lime juice or freshly squeezed lemon to top your salad. Alternatively, you may prepare your dressing with avocado oil, extra virgin olive oil, or walnut oil. Whatever you choose, limit your dressing to one to two teaspoons.

Try our Basil-Lime Salad Dressing Here

3. Post-Workout

Post Workout Snack Ideas infographic blenditup, get fit for summer, more energy, improved health

Exercise depletes glycogen, the body's primary fuel source, especially during high-intensity exercises. As a result, the glycogen stores in your muscles are depleted. The proteins in your muscles are damaged and broken down as well.

Following exercise, the body replenishes glycogen stores while repairing and regenerating muscle proteins. After exercise, eating the right nutrients can help your body finish this task faster. It's especially important to refuel with carbohydrates and protein after working out.

If feasible, consume a meal containing carbs and protein within two hours after your workout session to assist your muscles in recovering and replenishing their glycogen levels. If your supper is more than two hours away, consider having a snack. Following are some suggestions for post-workout foods:

This is an eating habit that alternates between eating and fasting periods.

For example, at 16:8, eat your meals within an 8-hour window and give your body a 16-hour break from digestion. Because your body will continue to digest after your last meal, you will need at least 12 hours of digestive rest.

Other approaches: The 5:2 diet requires only 500–600 calories on two days of the week. Eat-Stop-Eat, once or twice a week, don't eat anything from dinner one day to dinner the next day (a 24 hour fast).

Pro Tip: Many people choose to skip breakfast as part of their intermittent fasting routine; however, skipping dinner allows your body to digest your food and allows your body to use its energy to repair and build when you sleep.

Intermittent fasting infographic, blenditup, get fit for summer, more energy, improved health

Final Thoughts

When summer comes, we are frequently driven to get in shape to enjoy all of the fun summer activities while also feeling terrific. It's vital to remember that getting in shape is about more than simply how you look in your swimsuit. The essential thing is to be healthy and active.

Eating correctly will improve your mood and provide more energy for activity. Summer is a wonderful time to be outside. Reap the benefits of the weather and get out and about!

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