July 4th🇺🇸 is almost here which means summer is in FULL swing. Just like there are seasons of weather there are seasons with your health and fitness.

Here in the Mid-west summer brings the biggest shift for most:

  • There is less structure and more freedom
  • Kid’s are out of school
  • There is a urgency to fill up calendars with family vacations
  • Barbecues, patio drinks and frozen cocktails
  • Staying up later due to longer days and later Sun Sets

All of which can throw a major curve ball when it comes to sticking to healthy habits. The worst thing you can do is make excuses and let those bad habits sneak back in and undo all of your hard work.

So how does one have fun but continue to look and feel their best during the summer?

Own your AM

Scheduling time to workout in the summer can be tricky. But the longer you leave it in the day, the less likely it is to happen. So set your alarm a bit earlier and get your workout done first thing in the morning. Don’t make excuses. Just get up and get it done.

Load Up on Veggies

Barbecue season does not have to mean burgers, ribs and hot dogs. Grilling veggies is a great way to add amazing flavor to your meals. Not only are they filling, they are low in calories as well. Which means you are saving a little room for a few cocktails.

Add Sparkling Water

It’s time to walk away from the diet soda. Be smart about the way you quench your thirst and steer clear of empty calories like sugary iced tea, lemonade and soda. Sparkling water is a refreshing beverage and a good alternative to help keep you on track.

Get Outside

There is plenty of time to be cooped up inside during the winter months so take advantage and get outside! Ride a bike, go for walk, swim, kayak, practice your jump roping. Nature and Vitamin D have a huge impact on our mental health.

Be Happy

Try to enjoy all the beauty summer has to offer and don’t stress. Health is a journey and it is all about finding a balance that is right for you. No one is asking you to be perfect and what fun is perfect anyway? Just do what you can, with what you’ve got, wherever you are and be happy doing it.

Summer is short and life is good. Soak it up!



A: PT Grinder 10 minutes

350 Run/400row
10 Burpees
20 Plate Snatch
30 Jumping Pullups

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