Resistance Band Bicep Curl, 3 sets of 10 Resistance Band French Curl, 3 sets of 10 Resistance Band Concentration Curl, 2 sets 10 of each arm, 4 total Resistance Band Tricep Kickbacks, 2 sets of 10, each arm, 4 total This sequence I repeat twice each week, with one day off during the week, or mixing in some other activity such as cycling, swimming, or boxing into keep it interesting. This is just enough to get you a full body workout as well as some decent cardio In without having to spend a lot of time on either. After all, the goal is to enjoy the summer right?

Personally in the summer, I switch to body weight and plyometric workouts for strength training. The awesome part of these workouts, is that although they are excellent at toning and strengthening your muscles, is for the most part, no gym is needed... If you are like me, NOTHING beats breaking a sweat in the outdoors with the sun shining down...

In terms of my summer diet‌.very little changes. But I do take advantage of seasonal things such as the BBQ and salads that tend to be EVERYWHERE as well as fun to cook during this season. Its the perfect time to switch to a paleo type diet with the abundance of meat around. Some simple changes that can make your summer a WHOLE lot healthier include: 1. Switching out regular hamburger meat for bison, ostrich, or turkey meat 2. Using mustard instead of ketchup as your main condiment 3. Swapping out mayonnaise for lighter options or miracle whip 4. Curbing the alcohol intake 5. Using balsamic vinager and a little olive oil instead of salad dressing These minor changes can keep your overall calorie count at less than 50% of what it was prior, enjoying almost the same amount of fulfillment in the process. So get out there, grab a friend, have some fun, catch some rays, and enjoy your summer! Dr. David A. Greuner MD, FACS, FICS is a contributor to Athleisure Mag and is the managing director and co-founder of NYC Surgical Associates. He is a double board certified surgeon (Minimally Invasive Surgeon and Cardiovascular Surgeon) with over 10 years of experience. Dr. Greuner is also an athlete and fitness expert . IG @Doctor.DavidGreuner PHOTO CREDITS | Sabina Plestilova