The nice thing about this time of year is that even if you have waited until the last moment to get your body ready to walk the beach and dress loosely for the summer, you can do it in a way that's not tedious or boring, and get results.

Can you believe Memorial Day weekend, otherwise known as the start to the summer season, is officially upon us? Weekend barbeques and trips to the beach will all officially start this weekend. Summer season also means beach bodies for those who’ve been preparing for it this past winter and a rush to get fit for those who are just starting.

The nice thing about this time of year is that even if you have waited until the last moment to get your body ready to walk the beach and dress loosely for the summer, you can do it in a way that’s not tedious or boring, and get results.

My prime example for this type of training is my client Nick, whose photo is attached to this article. Nick is a fitness/commercial model and athlete that I manage and coach. His physique in peak condition is a typical beach summer body.

For his training this time of year, I will typically mix traditional gym strength training routines like squats, deadlifts, preacher curls, and pull ups, with outdoor exercises like sprint exercises, jumping rope, half-mile runs, suicides, and plyometric exercises like squat jumps, and split squats. If you’re unfamiliar with any of these exercises, please consult a personal trainer. You can also contact me through my website with any questions you have.

For Nick, I also provide him guidance on his nutrition. For training like this, a typical diet for him may consist of 2,338 calories. Of that amount he may consume roughly 252 grams of protein (1,008 calories), 540 calories from fat, and 790 calories from carbs. Depending on his progress and metabolism these numbers may change. I’ve touched on performance nutrition several times in my articles over the years, as many of you may recall. To get a good understanding on how performance nutrition works for you and the goals you have, guidance from a good trainer with experience can be very beneficial. You can also seek out guidance from a nutritionist as well.

The supplements Nick takes is also something I give him guidance on. In this type of training, his typical supplements may include L-Glutamine, BCAA’s, L-Carnitine, and fish oil. L-Glutamine is an amino acid that helps the body with protein metabolism and prevents muscle breakdown. BCAA’s are also amino acids that help the body maintain muscle mass, L-Carnitine is an amino acid that helps keep the body from storing fat and helps burn calories, and fish oil provides essential fatty acids that help with overall function and body composition.

Now this is not to say that all of you also have to have something so structured. I point out my training with Nick as an example of how we can achieve our body transformation goals by putting our desire into something that is concrete. The most important thing is to be active. Get the body moving; just a half hour daily can make a difference, but having something structured can’t hurt. The more you understand your own body, the better off you’ll be

So what will you do this Memorial Day weekend? Go to the beach? Head to a barbeque? Are you planning to take vacations this summer? If the answer is yes, then prepping your body for the outdoors isn’t a far off goal that’s unattainable. It is definitely within your reach and can be an enjoyable experience.

We had a particularly brutal winter this year, so I know many of you have been anxiously awaiting summer. I say savor the coming season. Be the best summer version of you and enjoy yourself. Even exercising outdoors can be an enjoyable experience. One of my favorite quotes about summer is the Kenny Chesney lyric “It’s a smile; it’s a kiss; it’s a sip of wine; it’s summertime!”

Michael Shaw is a certified fitness trainer, sports performance nutrition specialist, owner of Shaw Fitness, a member of the Maryland Advisory Council on Physical Fitness, and a fitness and fashion model manager. He can be reached at