Those hot summer months are almost here and it’s time to take your workout to the next level to get in shape.

Whether you are looking to shed a few pounds that came with the cold weather, training for a race, or beginning team workouts, there is no time like the present to get moving.

While some people find it easy to make a workout part of their daily routine, many struggle with creating a fitness plan and sticking to it. Below are a few tips to help you create and maintain a diverse and healthy schedule this month and beyond:

Bring A Buddy – Exercise doesn’t need to seem like a chore. Join a running group or grab a friend and head to the gym – accountability will make you less likely to skip a workout.

Track Your Trips – Keep a calendar and mark each trip you make to the gym, go for a run, or participate in a fitness activity. Tracking your progress and routines will allow you to make adjustments and improvements to your fitness plan.

Start Small – Don’t bite off more than you can chew. Set short-term realistic goals that are attainable. Lengthening your running distance each week, upping the number of reps you do on your favorite machine or increasing the weights you lift (by no more than 10 percent each week) will create a sense of accomplishment. Even when you feel like you do not have enough energy for a full workout, go outside for a walk, hop on the treadmill for 15 minutes or simply make it a point to take the stairs when possible – every little step counts!

Refuel Your Body and Reward Your Taste Buds – It is crucial to refuel your body post-workout with a mix of carbohydrates and high quality protein. One such protein-rich choice is Rockin’ Refuel Intense Recovery, which is 100 percent real milk with 20 grams of protein and features a 2:1 carb to protein ratio which has been proven to maximize muscle recovery. Your muscles will feel the difference and your taste buds will appreciate the great taste of real milk!

Switch-Up Your Schedule – Do not get stuck doing the same routine each time you are heading to the gym. Try taking a class such as CrossFit, Boxing or Boot camp; join a summer sports league or sign-up for your first triathlon. Trying out different types of workouts will make you feel refreshed and allow you to exercise different muscles.

Remembering these tips can help you maximize your workouts and make them more enjoyable. Check out or visit for more summer shape up tips.



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Military Press

The Military Press was created to serve the men and women of our military community; the active duty, retired, our veterans, DoD workers and their families.