Hi Reader,
Summer is (Basically) Here — Let’s Talk About How to Thrive in It
Summer might not officially start for a couple more weeks, but let’s be real—it’s already here. The kids are out of school or about to be. Trips are booked, weekends at the lake or beach are on the calendar, and the grill is being fired up more often than not.
It’s a fun, vibrant time of year—and it’s also a busy one. Between vacations, get-togethers, reunions, camping, boating, outdoor events and food (lots of food), it can feel like your health and fitness goals take a back seat.
My summer plans?
☀️ Soaking up the sun
🚶♀️Hiking & biking
📚 Learning more to help you reach your goals
And of course, enjoying the outdoors—plus the food and fun that comes with it!
And speaking of food… let’s be honest. Summer eating habits can feel a lot like the winter holidays. Grilled burgers and hot dogs, pasta salad, chips, cookies, cocktails, and those colorful summer cakes that somehow taste like nostalgia.
If you’ve ever said something like:
- “I can’t eat that, I’m on a diet.”
- “I’m low-carb, so I have to skip that.”
- “I’m out of points for the day—even though it’s only 2 p.m.”
You’re not alone.
I’ve been there (okay, not the points thing—but definitely calorie counting). And as someone who loves food, I can tell you—it’s not fun.
Eventually, I realized there had to be a better way. That turning down the foods I love or battling guilt over “eating too much” wasn’t sustainable. That’s when everything changed.
I started eating more, not less. I went from restricting myself to 1400–1800 calories a day to fueling my body with around 2400 calories. I didn’t change my workouts—just the way I fueled them. I focused on smart carbs, balanced macros, and paying attention to how food made me feel.
This is just 6 weeks apart when I learned the importance of eating properly.
The results?
✔️ More energy
✔️ Better sleep
✔️ Fewer sugar cravings
✔️ Stronger, more focused workouts
✔️ A healthier relationship with food
That shift led me to intuitive eating, something I now teach in my programs. No rigid rules. No food guilt. Just listening to your body—before, during, and after eating. Understanding what truly satisfies you, physically and emotionally.
Do I still enjoy summer treats? Absolutely. But I also know when something doesn’t serve me well. That awareness, that trust in myself, is what makes the difference.
So if you’ve ever told yourself, “I don’t want to track what I eat because I don’t want to give up my favorite foods”… stop it. You can enjoy your food and still feel amazing in your body.
You don’t have to be perfect. You just have to be intentional.
Now for your ideas on how to be 1% better in your
Fitness, Nutrition and Well-Being
THIS IS WHAT YOU WILL WORK ON ALL MONTH LONG. Set a reminder on your phone if you think you'll have a hard time remembering to do it.
YOUR HEALTH IS WORTH THE EFFORT
Fitness: This month let's work on that upper body. 10 push ups every day. Yes, push ups. If you haven't been around my emails or social media long, you CAN do a push up.
Wall push-ups, countertop, knees, full—however works for you. Don’t underestimate small, consistent effort. Start where you are and build up.
Nutrition: I challenge you to journal what you eat this month. If you have no idea what or how much you are putting into your mouths, you don't even realize it may be too little or too much. This isn't for anyone else to see, your eyes only- unless you want to share it with me, I'm open to checking it out and see if there are small changes you can make that will help you feel better.
Tracking doesn't have to be difficult or time consuming. Sure, there are apps you can use but a pen and paper work really well. Especially since you are only tracking what you eat, not calories or macros. If you find it overwhelming to track everyday, pick 4 days- be sure to get at least 2 weekend days in there as that is when most people fall off track of their eating.
At the end, review it:
- Can you add more fruit or veggies?
- Cut one sugary drink or dessert?
- Eat slower or when you’re actually hungry?
Little tweaks = big impact over time.
Well-Being: Did you know that whatever you tell yourself, talk about, joke about, have anxiety about, your brain thinks is true. Yep- even when you say things that are supposed to be in a joking manner. So guess what your work is this week, either:
- Say one positive thing about yourself each day, OR
- Catch and stop one negative thing you say.
Leave sticky notes on your mirror, your coffee pot, your car dash—wherever you’ll see them. Your thoughts matter. Your words matter. Your body and mind are listening.
Your health journey doesn’t have to be complicated—but it does need consistency.
Have a great week, Reader and remember—you’re allowed to enjoy your life and care for your health at the same time.
Get That Goal!
Until next time friend,
Thank you for telling your friends and family about
Goal Oriented Health & Fitness so we can help them too!
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