Summer is here—and if you’re already feeling like it’s a whirlwind of sunscreen, snacks, and nonstop schedules, you are definitely not alone.
One mom I was chatting with recently said something that stuck with me:
“Every summer, I start out with the best intentions. I plan healthy meals, I make a little workout schedule… maybe even block out time for myself. But once summer hits, it’s chaos. The kids are out of school, routines fly out the window, and before I know it, I’m grabbing granola bars and iced coffee for lunch and skipping everything I said I’d do.”
She told me she ends the summer feeling like she’s lost herself—tired, frustrated, and ready to “start over” in the fall.
Can you relate?
Here’s the thing: Summer doesn’t have to throw off your health goals. With the right mindset and a few flexible strategies, you can feel energized, strong, and grounded—even when life is a little chaotic.
Let’s break it down.
The Summer Struggle Is Real
Summer often feels like one big free-for-all. With unstructured days, unpredictable schedules, and kids needing everything, it’s easy to shift into survival mode.
You might find yourself thinking:
“I’m just going to take a break and restart when things calm down.”
But here’s the hard truth: things rarely calm down.
Instead of putting your health on hold, what if you could adapt your habits to fit this season?
Mindset Shift: It’s Not About Perfection — It’s About Adaptability
When it comes to health habits, perfection isn’t the goal—consistency is.
You don’t need rigid routines or 60-minute workouts. You need habits that flex with your life. When we aim for “all or nothing,” we often end up doing nothing.
So let’s let go of the idea that we need to do everything “right.”
The goal? Small, consistent actions that keep you feeling like you.
3 Practical Tips to Stay on Track — Even in Summer Chaos
🟡 1. Pick Your Daily Non-Negotiables
Summer doesn’t need to be all or nothing. Start by choosing 1–3 daily non-negotiables—simple actions that help you feel good physically and mentally.
Think: what’s one small thing that instantly helps me feel more grounded?
Some ideas:
- A protein-packed breakfast (make a list of 5 go-to meals now!)
- A 10-minute walk (solo or with the kids)
- A big glass of water before coffee
✨ Pro tip: Set a phone reminder or leave a sticky note where you’ll see it. Prompts help turn good intentions into actual habits.
🟡 2. Use the “Good, Better, Best” Method
Say goodbye to perfection. Say hello to progress.
The “Good, Better, Best” method gives you options so you can adapt depending on your energy, schedule, or chaos level.
Meals Example:
- Best: Grilled salmon, quinoa, roasted veggies
- Better: Rotisserie chicken, bagged salad, frozen brown rice
- Good: Protein shake + banana
Movement Example:
- Best: 60-minute gym workout
- Better: 20-minute bodyweight circuit at home
- Good: Stretching or chasing the kids at the park
It’s not about doing the most—it’s about doing something.
🟡 3. Plan for Imperfect Days
Spoiler alert: Summer is full of imperfect days.
So plan for them!
I call these your “Plan B” options—quick and easy ways to stay on track even when life gets messy.
- ✅ Keep 2–3 go-to meals you can make in under 10 minutes:
- Scrambled eggs + toast + fruit
- Greek yogurt + granola + berries
- Turkey sandwich + hummus + carrots
- ✅ Save a list of short at-home workouts (or join the 21-Day Summer Reset Challenge to get them ready-made)
- ✅ Stock easy grab-and-go snacks:
- Protein bars, string cheese, trail mix, hard-boiled eggs
Make it effortless. The less brainpower and willpower you need, the more consistent you’ll be.
Real Talk: Stop Starting Over Every Monday
Let’s be honest. How many times have you said:
“I’ll start again on Monday”?
You feel motivated Monday, maybe even meal prep… but by Thursday? Life hits. The cycle repeats.
Here’s what I want you to know:
You’re not failing. You’re just trying to follow a plan that doesn’t match your real life.
You don’t need to keep restarting. You need a plan that flows with your life—not against it.
Give yourself permission to scale back instead of quitting. Progress isn’t about “starting fresh” every week—it’s about learning how to keep going, even when it’s messy.
Next time you feel off track, try asking:
- What’s one small thing I can do today to feel better?
- How can I meet myself where I’m at—right now?
You Don’t Need a Perfect Routine—Just a Flexible One
This summer, give yourself the gift of grace and simplicity. You don’t have to overhaul your life to stay healthy.
Instead, remember:
✅ Choose your 1–3 daily non-negotiables
✅ Use the “Good, Better, Best” method
✅ Plan for imperfect days
You can support your energy, feel strong in your body, and still enjoy the slower pace of summer—with your kids, your iced coffee, and your sanity intact.
You’ve got this, momma. 💛
Val
