“The allure of socialising instead of working out can turn clients off training in the summer months,” says Chamron. “That fear of missing out can get the better of clients. Training might seem more like a chore when there’s the potential for fun to be had.”

If you’re finding it difficult to strap on your runners or make it to a class, then changing up your regular routine and incorporating something new might be just the ticket.

The Conqueror is an online platform that sets virtual fitness challenges to help spice up your motivation, especially during the summer months. From Mount Kilimanjaro to Yellowstone Park, there’s a whole host of challenges and routes to explore at a time and pace that suits you. Plus, you’ll receive a medal at the end of every challenge. Fantasy fan? There’s even a THE LORD OF THE RINGS Virtual Challenges Series to complete, should you wish to explore the Shire or the Mines Of Moria.

Chamron insists that it’s important to plan your schedule to accommodate both training and socialising over the summer so the dreaded FOMO doesn’t kick in.

“The buddy system has lasted the test of time,” she adds. “Find your ride-or-die training buddy to help motivate each other.”

Also, community is key. Training with others has been shown to boost motivation and using a gamification function like the ones offered on The Conqueror is a great way to add excitment to your routine. 

You can travel the world virtually and set goals, either individually, with friends or with other members of The Conqueror online community, plus, you can set your own pace with each individual challenge to suit the warmer summer months. Too hot? Take a gentle walk to help reach your target.

While we all love a golden glow, sunburn and heatstroke pose a very real danger for summer fitness fans.

“Growing up in Australia, wearing a high SPF was drilled into us practically from birth,” says Chamron. “A good sun cream is an essential part of your summer training kit, so invest in a good one.”

Look for formulas that have been developed with exercise or sport in mind (i.e., ones that aren’t going to drip off as soon as you start sweating), and think about taking a small tube out in a running belt or backpack to top up your protection if you’re out for a walk or run.

A high SPF pan stick (like surfers wear) is also helpful if you’re training near water as they help block harmful UV rays reflected off the surface.

Common sense is also key. Don’t head out for a hike when the sun is at its highest and plan your activity according to how much sun you might be exposing yourself to during the activity.

No one likes running in the hammering rain, but while sunnier days can make outdoor training a far more pleasurable experience, it’s important to take temperature into consideration.

“It may sound obvious, but I always tell my clients to avoid the hottest part of the day, which is usually between 10am and 3pm,” says Chamron.

Any kind of physical activity can increase body temperature and the risk of heat-related problems, such as heatstroke. If it’s excessively hot, consider taking an easy walk or refreshing swim rather than a high-intensity boxing class. 

Using an app like The Conqueror means you can change up your activities to suit the weather conditions, or even where you are training (for example, if you’re running along the beach somewhere glorious while on holiday). From yoga to swimming, the app will help you find the right activity to suit the weather conditions while still chasing a fitness goal.

But, Chamron also insists that we still need to strike the right balance, and not be too hard on ourselves if we opt for a shady garden as opposed to an afternoon of reps.

“Heat exhaustion really isn’t worth the risk,” says Chamron. “Taking a day off training to rest is totally valid. Come back fresh tomorrow.”

It goes without saying that we all should be drinking more water in the summer, but how do we stay hydrated when it’s hot and you’re trying to smash a summer fitness goal?

“Drinking two litres of water is the recommendation for every day, which is about four pints,” says Chamron. “So if you think about how much you’re sweating on a hot summer’s day compared to the winter, anything more than four pints will be helpful in the heat.”

Our bodies are over 65% water and dehydration can affect everything from our mood to our overall performance, so it’s imperative that we’re monitoring our liquid intake

And, according to Chamron, it’s always good to check in with your body’s physical functions to make sure you’ve taken in enough water to train. “It may sound a little gross, but checking your pee is usually a good indicator of how hydrated you are,” she says. “If it’s really dark, then you’re most likely dehydrated. If that’s the case, avoid anything too strenuous until you have enough water in your system.”

Also, monitoring and watching for symptoms such as cramping or dizziness – signs that the body is depleting electrolytes – during a workout will help you tune in to what your body is telling you. If this is the case, rest and rehydrate.

Investing in the right kind of kit is paramount to getting the most out of your fitness regime. There’s nothing worse than chafing shorts or too-tight sports bras, so taking the time to source gear that’s more suited to summer training will only serve you better in the long run.

“In my native Australia, we have a popular slogan when it comes to dressing for the outdoor heat,” says Chamron. “Slip, slop, slap.”

“‘Slip’ on breathable clothing, so that your skin keeps cool when sweating. ‘Slop’ on some sun cream (SPF30 minimum). And finally, ‘slap’ on a hat to keep the sun off your head.”

Luckily, there are many fabrics that have been developed for high-intensity training in hot conditions. Look for fabrics that will wick sweat away from your skin, and consider sizing up in trainers to accommodate feet that can swell in hot conditions.

Also, wearing the right tech is key to making the most out of your summer training. The Conqueror app allows users to exercise the equivalent of iconic routes, explore destinations via postcards and street views while tracking their distances, and syncing their activities from their favourite fitness tracker or smartwatch.