Ever wonder what that girl/boy/man/woman did over the summer to come back as a fitness, dance, or athletic superstar? They give off a certain new vibe of confidence, and then they take the field or the floor and rock it.

Here are 5 tips on how you can transform your summer into your own fitness PR (personal record) experience to transform into that person.

Great news: the tips are actionable, easy, and you can implement them today! In less than 10 minutes, you can learn how.

Listen to the podcast via the media player link below, or read a brief transcript here:

1. If you are in (or just finished) a big event, take time to thank your tribe of supporters. They worked hard to support your chance to shine, and their synergy is brilliant.

2. Within 72 hours of each experience, name the top 3-5 key feelings that will propel your bounce forward; then assign actions on how you bring these to life every day. Examples include:

• How you will design your own summer/fall training plan to build from where you are.
• How you will interact with your co-workers or teammates every day to keep the energy alive.
• How you will modify your current daily routine to support the balance of workouts and recovery.

3. It's rehab season. If you finish a camp, intensive event, or peak competition, take one month to enjoy activities your training plan may not allow for, and see a Physical Therapist, chiropractor, massage therapist, acupuncturist, trainer, or whichever providers help you sort out the muscle imbalances and injuries accumulated during your training season. Work with them to work around injuries instead of taking too much time off from being active.

Exception: Return to your 80% clean nutrition and mindset training ASAP instead of taking time away!

4. If you go away to a summer camp or intensive, move away from comparison. Instead, focus on all you can possibly learn, and cheer others on in finding their own new PRs and learning experiences too. See how much joy can be had, and how many new friendships can be discovered along the way.

5. Set a new goal with a date before you step out for your next scrimmage, competition, meet, or audition. It will keep you accountable to bouncing forward into your next PR, and being "that girl/boy/man/woman" that everyone looks at in the fall with the "whatever she/he did this summer... I want to do that too!"

Hope you enjoy the recording! Feel free to share your thoughts, questions, and experiences on creating awesome off seasons and summer training experiences too!