☀️ It’s officially summer — and while that can mean more sunshine, pool days, and family fun, it also brings schedule changes, late nights, and sometimes… complete chaos.
If you’re a mom who’s feeling a little off-track already, you’re not alone.
I recently worked with a client who had built an incredible routine over the past nine months. She was consistent with her workouts, meal prep, and self-care, all while balancing work and family life. She felt amazing!
But then summer hit.
“It’s summer and the schedule is different, so I can’t do my morning walks. I can’t keep up with my meals… I just can’t.”
Here’s what I told her — and what I want to share with you:
The only thing guaranteed is change. And moms especially need to be flexible.
Together, we created a new summer rhythm that worked with her life — not against it — so she could continue feeling strong, nourished, and energized without rigid routines.
Let’s break down the 3 healthy summer habits that can help you do the same.
💡 1. Quick, Energizing Meals (That Don’t Take Over Your Life)
You don’t have to cook every day or overthink your meals. The key? Build simple, balanced meals with protein, fiber, and healthy fats — and keep go-to ideas on hand that actually work during busy, hot days.
Here are a few of my favorite summer-friendly options:
- Smoothies (protein powder + fruit + spinach + flax/chia)
- Build-your-own salad bar night with rotisserie chicken or salmon
- Grilled protein + veggies with minimal cleanup
- Snack plates — think adult lunchables with turkey slices, hummus, cheese, fruit, and crackers
Want a fun idea for lunch this week? Try this:
DIY Snack Plate Lunch
- Deli turkey or grilled chicken
- Hummus or guac
- Sliced veggies + berries
- Cheese cubes or a boiled egg
- Whole grain crackers or pita chips
It’s quick, balanced, and totally customizable.
⚡ 2. Boosting Your Energy Naturally (No More Caffeine Chasing)
If summer has you feeling tired all the time, take a look at the big picture. A few small changes can make a big difference:
- Hydrate like it’s your job. Aim for half your body weight in ounces daily — more if you’re very active, outside and/or sweating a lot.
- Get morning sunlight to reset your circadian rhythm.
- Watch your snacks. Pair carbs with protein/fat to avoid blood sugar crashes.
- Prioritize sleep hygiene — yes, even if the kids are staying up late.
- Add in movement, even if it’s just 10 minutes in the morning to get your blood flowing.
Chasing more caffeine usually just masks the problem. Let’s work on habits that actually give you energy.
🔁 3. Simple, Flexible Routines That Work with a Busy Summer
If your pre-summer routine isn’t working right now, that doesn’t mean you’ve failed. It just means it’s time to adapt.
Here’s what I recommend:
- Choose 2–3 workouts a week and put them on your calendar
- Opt for 20–30 minute movement sessions instead of skipping entirely
- Use habit stacking (like stretching after brushing your teeth)
- Create AM/PM anchors like morning walks or evening stretches
- Make a family calendar and carve out protected time for you
You don’t need to be rigid. You need rhythms that support your life as it is — not as it used to be.
✨ You Don’t Have to Do This Alone
Whether you’re navigating new routines, low energy, or you just want to feel like yourself again, I’m here to help.
Sometimes all you need is a clear plan, accountability, and someone in your corner who gets it.
💬 Want support creating your own flexible summer routine? Click here to schedule a nutrition and wellness coaching session with me!
We’ll build a personalized plan that fits your summer schedule, your energy needs, and your life as a strong, nourished momma.
You’ve got this. And I’ve got you.
Val 💛
