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Summer Workout Tips From a
Fitness Trainer

Allie Baker


Written by Allie Baker, wellness writer


Written by Allie Baker
Wellness, spirituality, lifestyle expert and writer

Meagan Kong

During the busy summer season, it can be tough to find time — and motivation — for exercise. If you’re struggling to get started with a routine or you’ve been tempted to put your workouts on the back burner, don’t sweat it! We have just the thing to ignite your fitness fever.

We turned to Sparkle Wellness partner Meagan Kong, a trainer, dancer, and choreographer, to ask her how she stays motivated in her active life. As the founder of Kong Fit Club, Meagan regularly leads group fitness and dance classes for her community. She also crushes her own workouts, which include strength training three days a week, plus Pilates and dance.

“I always say that motion is the lotion," she quips. "For me, moving my body is a catalyst — I move my body and everything else seems to follow,” Meagan says. “Moving my body wakes up my mind and spirit, and that is the best motivation.” 

It's not so much about "looking your best" — it's about feeling your best. Meagan shares more of her summer fitness tips to help you focus on what really matters, so you're empowered to reconnect with your body and make these new habits stick.

Meagan’s Fitness Tips To Spark Your Workout Motivation

Ease into it

You don’t need to run from your couch to a half marathon, or jump into jump squats and burpees. “There is no need to go from 0 to 100,” Kong advises. “A workout shouldn't make you so sore you can't move for weeks or so exhausted you can't help but sleep. Feel the work, but always feel ready for more.”

Start with lower impact workouts like walking and bodyweight exercises. Then, you can work up to higher intensity cardio and weight training. If you’re new to exercise or are just getting back into it, set a goal to exercise two to three days a week. You can gradually increase the frequency of your workouts once you’re feeling strong. It’s not a race, so go at your own pace.

Choose a workout that you actually enjoy

“You are the boss of your workout,” Meagan says. “I spent years trying to run, just because I thought I ‘should’ be a runner. I dreaded the idea of lacing up and therefore I rarely got my cardio in. I zoomed back and realized there are a million ways to get my heart rate up. Now I dance, box, walk, and hike, and it's improved my consistency ten fold.”

Think about what kind of movement brings you joy. Remember, all types of movement “count,” whether it’s a bike ride, stroll with friends, hike through nature, tennis lessons, pickleball, swimming, gardening, and of course, dancing.

You also don’t have to stick to one thing. Research shows that varying your workouts can enhance motivation and improve your results. Meagan agrees. “When you get bored, change it up,” she says.

Get a little help from your friends

“Lean on community for inspiration,” Kong suggests. If you’re not feeling motivated to exercise, call up a friend and make it a fun workout date or try a group fitness class so you’re surrounded by friendly faces.

A study by the Society of Behavioral Medicine showed that when people worked out with a friend or as part of a team, they doubled their workout time compared to those who did their sweat session solo.

Our bodies thrive in community and our brains are wired to make us social beings. The emotional support of others can't be stressed more as you find your way to wellness.

Focus on your mind-muscle connection

Make your workouts mindful. It can be easy to get distracted talking to a friend or running through your mental to-do list, but when you’re truly tuned into your body, you’ll see more benefits for both your physical and mental health. “

So much of advancing your fitness is about your ability to hear a cue and apply it to your body. I find that slowing the reps down and visualizing my muscles working helps me get the most out of my time spent,” Meagan says.

Research backs this up. A study showed that when people lifting weights mentally focused on the repetitive motion of their muscles, they increased muscle activity by up to 60%. Another study found that when participants intentionally thought about their workout while doing it, they gained more strength than those who moved mindlessly — even at the same intensity level. A mind-body connection may also reduce stress and enhance cognition and mood.

Keep it consistent

The goal isn’t perfection — it’s progress and consistency. “Know that your motivation will always waiver, but never dwell on the sessions you missed or the weeks that have gone by without a sweat. Just get back on the horse and keep going,” Meagan encourages. “Consistency is key.”

Get a boost from Muscle Boost

Always know you’ll be more energized after your workouts — focus on how refreshed and rejuvenated you would feel. An essential part of your recovery routine is how you refuel your body post-workout. Research shows that consuming collagen peptides can enhance muscle recovery and reduce soreness.

You’ll also feel extra motivated when you see the benefits of your hard work. With the right collagen peptides on your side, you could level uplevel your results. Sparkle Muscle Boost is made with BODYBALANCE® Bioactive Collagen Peptides, which is clinically proven to stimulate fat burn and muscle metabolism, when taken in conjunction with resistence training.

Research shows that BODYBALANCE® activates the mTOR pathway, which is essential for protein metabolism. Stimulating this pathway is essential for protein metabolism. Protein metabolism ensures the balance between protein synthesis and protein degradation. More synthesis than breakdown can lead to building lean muscle.

Another study showed that supplementing with 15 g of BODYBALANCE® daily can help improve muscle strength, decrease waist circumference, and reduce fat mass, in combination with resistence training.

“I love that Sparkle's Muscle Boost has muscle building and fat burning benefits,” Kong raves. “I also love that it comes in flavors that are tasty with just water so I can keep up with my protein intake while on the go or traveling.” 

Mix your Muscle Boost into water, tea, yogurt, or a smoothie, and enjoy it within 60 minutes of your workout.

Learn more and try it for yourself here.

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