Vacations. Grad parties. BBQs. Patio drinks.
Summer is packed with fun, but it can also feel like one big excuse to pause your progress. Between travel, events, and an unpredictable schedule, it’s easy to say, “I’ll get back on track when things settle down.”
But here’s the truth:
You can still make serious progress during the summer.
You just have to adjust the plan—not abandon the goal.
Step 1: Plan Around Your Schedule, Not Against It
Trying to force your regular routine into a chaotic summer calendar usually backfires. Instead, anticipate the busy days, and make simple swaps that help you stay consistent without feeling restricted.
Vacation Coming Up?
Let’s be clear—you won’t lose all your gains by taking a week off. Your body can benefit from some rest.
But if you go full raccoon mode—lounging all day, overeating, and living off cocktails for 7 days straight—you’ll definitely feel it in your energy, digestion, and motivation.
Instead, move your body for 30–40 minutes a day, even if it’s just bodyweight exercises.
Walk, stretch, knock out some pushups, or do a quick workout in your hotel room.
Don’t know where to start? Shoot us a text or email and we’ll program your vacation workouts for you—free.
And stay tuned—we’re dropping a full “Surviving Vacation Guide” next week!
Step 2: Navigate Summer Events Like a Pro
Summer weekends are full of celebrations. Here’s how to handle them without guilt or regret:
- Workout early. Get it done first thing, before the day slips away.
- Front-load your day with protein. A solid breakfast and lunch will help you stay full and keep your blood sugar stable.
- Leave calorie wiggle room. Enjoy your event without feeling like you ruined your day.
And remember: one meal doesn’t ruin your progress.
What you do the other 20+ meals in the week matters way more.
Step 3: Hydrate Like You Mean It
This one’s easy to forget in the heat, but it makes a massive difference:
Aim for at least 3 liters of water per day.
Hydration helps with recovery, energy, digestion, and appetite regulation. If you’re feeling tired or craving sugar, there’s a good chance you’re just dehydrated.
Step 4: Keep Strength Training (Even if It’s Less)
We get it—your normal 4–5 day workout schedule might not be realistic in the summer.
But here’s the deal: 1–2 strength sessions per week > 0.
Even just one high-quality lift each week can help you maintain muscle, energy, and momentum.
Walking and movement are important, but strength training is your long-term investment.
It’s your retirement plan for health. Don’t skip the deposits.
Don’t Wait Until Fall to Feel Good Again
The biggest summer mistake we see?
Stopping completely.
Because starting back up again in September always feels 10x harder.
Instead, adjust your approach. Be flexible. Stay connected.
Even a scaled-back version of your routine will make a difference—and your future self will thank you.
If you ever feel stuck or unsure, our coaches at The Well are always just a message away.
Let’s make this your strongest summer yet. 💪
Need help creating a simple summer workout plan?
Book a free intro meeting with one of our coaches today.