It's that time of year again, school is out for summer and people are hitting the pools and beaches in droves. For some, the idea of putting on a bathing suit can be daunting. While I believe everyone should feel comfortable and not judged while enjoying the beautiful weather in swimwear, the truth is that most people do have some level of insecurity and discomfort with their bodies and the idea of wearing a bathing suit.

They should know that although they are just fine however they are, it is possible to get in better shape and feel more comfortable in a bathing suit.

There are three major factors that contribute to better physical fitness: diet, exercise, and sleep. First, there is diet. Eating for fitness is not too complicated, just remember to try and eat well 80% of the time. Eating well means having a diet heavy with vegetables, preferably raw, roasted, or steamed, fresh fruits, and lean proteins such as fish, turkey, chicken, and beans. Though carbohydrates such as potatoes, rice, quinoa, and oatmeal are great, staying away from refined sugar, white bread, and processed snacks is very important for a fit body.

Exercise is important to stay toned and keep your metabolism up as well as to keep your heart healthy. The key is if you aren't used to exercising, start slowly. The idea is to work your way up to eventually doing a minimum of 40 minutes of cardiovascular exercise five days a week.

This would be walking, running, biking, or even dancing. In addition, lifting weights three times a week will help with toning and stretching will increase flexibility. This type of routine will increase metabolism, help maintain a healthy weight, and improve mood due to the endorphins released during physical activity.

Finally, we can't forget about sleep. It is critical to get at least seven hours of sleep in every 24 hour period. Sleep allows the body to rest and refresh. Without enough sleep, the body is low energy and tries to make up for the lack of energy by eating more food.

We also need sleep because dreaming and spending enough time in REM sleep is necessary for mental health. Depression and exhaustion can have a profound impact on physical health and fitness so it is important to take the time and let the body rest for overall health.

The most important thing to remember is not to panic or worry about your fitness level. Everyone can improve their health and fitness and no one is perfect. It is important to be happy with the person that you are right now and not let insecurities or discomfort stop you from doing the things you want to do.

Take the time to take care of yourself mentally and physically, fix what you don't like, and enjoy this wonderful summer and every day forward.