Archie's Top 5 Tips for Getting Fit this Summer

Tjani Gomez
Mar 31
3 min read

Updated: May 8

In today's fast pace rat race, finding the time and motivation between work, family, friends and relationships to prioritize fitness can be a challenge. That's where I come in.

I'll give you the tips you need to succeed just in time for summer.

Where Do I start?

1. Build a Strong Foundation with Strength Training

Why it matters:

Strength training isn’t just for bodybuilders—it’s the key to long-term fat loss, improved metabolism, and overall body composition. It helps you build lean muscle, which increases your resting metabolic rate, making it easier to maintain a healthy weight.

How to apply it:

Focus on compound movements like squats, deadlifts, bench presses, and pull-ups. These exercises engage multiple muscle groups and offer the most bang for your buck.
Train at least 3-4 times per week, progressively increasing weights and intensity.
Prioritize proper form over heavy weights to avoid injury and maximize results.
If you’re new to weightlifting, start with bodyweight exercises like push-ups, lunges, and planks before progressing to weights.

What do I eat?

2. Nail Your Nutrition with High-Protein, Whole Foods

Why it matters:

You can’t out-train a bad diet. Nutrition is the foundation of fitness, whether your goal is weight loss, muscle gain, or overall health.

How to apply it:

Prioritize protein intake (1g per pound of lean body mass) to support muscle growth and keep you full. Lean meats, fish, eggs, Greek yogurt, and plant-based proteins are great choices.
Eat whole, nutrient-dense foods like vegetables, fruits, complex carbs (quinoa, brown rice, sweet potatoes), and healthy fats (avocados, nuts, olive oil).
Stay hydrated—aim for at least half your body weight in ounces of water per day to support metabolism and muscle function.
Avoid ultra-processed foods and excessive sugar, as they lead to energy crashes and hinder fat loss.
Time your meals around workouts. Eat a mix of protein and carbs before and after training to fuel performance and recovery.

But I'm tired, stressed and sore.

3. Prioritize Recovery to Maximize Results

Why it matters:

Overtraining and neglecting recovery can lead to burnout, injury, and stalled progress. Muscles grow and repair during rest—not just in the gym.

How to apply it:

Sleep at least 7-9 hours per night—this is when your body produces growth hormone, essential for muscle recovery and fat loss.
Incorporate active recovery days with activities like walking, yoga, or stretching to reduce muscle soreness and improve flexibility.
Manage stress levels—high cortisol (stress hormone) can lead to fat retention, poor sleep, and decreased motivation. Try meditation, journaling, or deep breathing exercises.
Listen to your body. If you’re constantly fatigued, sore, or feeling weak in your workouts, take an extra rest day or adjust your training intensity.

I'm making a little progress, now what?

4. Set Clear Goals and Track Progress

Why it matters:

Many people fail in fitness because they don’t track their progress or set clear, realistic goals. Tracking keeps you accountable and motivated as you see improvements.

How to apply it:

Define your “why.” Do you want to lose fat, gain muscle, improve endurance, or boost confidence? Get specific about your goals.
Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound). Instead of saying, “I want to lose weight,” set a goal like, “I will lose 10 pounds in 8 weeks by eating in a calorie deficit and strength training four times a week.”
Track progress with multiple metrics:
Scale weight (but don’t obsess over it)
Body measurements (waist, hips, arms, etc.)
Progress photos every 2-4 weeks
Strength improvements in the gym
Energy levels and mood
Adjust as needed. If you’re not seeing progress after 4-6 weeks, tweak your training, nutrition, or recovery habits.

How do I keep this momentum going?

5. Stay Consistent and Develop a Long-Term Mindset

Why it matters:

Fitness is a lifestyle, not a quick fix. Many people start strong but give up because they expect overnight results. The key to transformation is staying consistent even when motivation fades.