Summer is here — and with it comes a lot of good things: family vacations, pool days, longer evenings, and a break from the usual school-year routines.
But if you’re like many adults over 40, summer also brings a lot of schedule chaos: kids at home, travel, irregular work hours, social events, and the temptation to "start fresh" in the fall instead.
The truth? You don't have to lose momentum during the summer months.
With a little intention (and flexibility), you can maintain your health, your strength, and your energy — even when life looks a little different.
Here’s how:
1. Redefine Success for the Season
Instead of aiming for "perfect" nutrition and workouts, focus on consistency over intensity.
Movement Goal: Aim for at least 15–30 minutes of movement most days. That might be a full workout, a walk with the kids, or a quick mobility session between meetings.
Nutrition Goal: Focus on balance, not restriction. Every meal doesn’t have to be perfect — aim to include a protein, a healthy fat, and a fruit or vegetable at most meals.
▶️ Consistency builds momentum. You’ll be amazed at how good you feel just by staying “in the game.”
2. Plan Your Week — Even If It’s Not Perfect
If you’re traveling or your days are unpredictable, a little planning goes a long way.
Look ahead: Map out when you can realistically move your body — even if it's a few 20-minute sessions.
Prep snacks: Keep easy, protein-rich snacks handy (think beef jerky, nuts, Greek yogurt, protein bars) to avoid long stretches without food or resorting to drive-thru meals.
Grocery anchor: No matter how crazy your week, plan to stock your kitchen once with basic staples: lean proteins, fruits, veggies, and some healthy convenience items.
▶️ A 70% plan that you actually follow is better than a 100% plan that falls apart.
3. Find “Move Moments” (It Doesn’t Have to Be a Workout)
When your schedule is unpredictable, traditional workouts might not fit perfectly. That’s OK.
Look for opportunities to move throughout the day:
Morning walks before the heat sets in
10-minute strength circuits at home
Mobility/stretching during kids' sports practices
A bodyweight workout in the hotel room while traveling
▶️ Movement is movement. It all counts.
4. Stay Hydrated and Prioritize Protein
Summer heat and busy days can lead to dehydration and skipped meals — both of which can tank your energy.
Two simple focuses:
Water: Carry a water bottle with you everywhere. Make it a goal to drink 2–3 liters per day.
Protein: Prioritize a source of protein at every meal and snack to maintain your strength and curb cravings.
▶️ Simple nutrition wins add up fast.
5. Give Yourself Grace — But Don’t Give Up
Life will get messy.
There will be late nights, ice cream outings, missed workouts, and meals that are less than ideal.
That doesn’t mean you’re failing — it means you're living.
The goal is not perfection. The goal is to stay engaged with your health, even in the busiest seasons.
One meal, one workout, one choice at a time.
▶️ When you keep showing up — even imperfectly — you keep moving forward.
