The Summer Survival Handbook

The sun is finally coming out. The grill’s on. And your fitness goals?

One burger and fries away from going up in flames?!

Long weekends don’t have to throw off your progress or your results.

But without a game plan, they 100% can and will with summer ramping up. 

So here’s your Simple Summer Survival Handbook — no calorie counting, no guilt trips, just five simple rules and guidelines to follow that actually work with clients and my very own cheat sheet. 

RULE #1: Don’t Show Up Starving

This may sound simple and slightly obvious, but if you EAT a protein-packed meal before the party (like pre-EAT), this will help you exponentially. Showing up hungry is how you end up elbow-deep in the chip bowl and likely finishing it as is… You wonder why the following week, you aren’t making progress on your waistline. 

RULE #2: One Plate, One Drink, Then Talk 

Load one plate (which doesn’t mean as MUCH as you can on one plate, be MINDFUL). Sure, enjoy the foods you want to have; however, start by eating protein first, veggies, then any extra carbs if you have room left — then done. Avoiding and STOP going back for seconds and thirds.

Then sip a drink, nurse it, and focus on the people, not the plate.

RULE #3: Move Before You Munch

Get a quick sweat session in that morning in anticipation of a big event, celebration or BBQ: Even if only a 20-minute bodyweight circuit at home, a long walk, or sprints with the kids — learn to earn your FOOD.

RULE #4: Hydrate Like It’s Your Job

Water first before diving into food, and after you finish your plate (avoid during your meal, so you can focus on eating and good digestion) – this will slow you down from overeating and going back for more. Bring a water bottle as an easy reminder to stay hydrated and refill it.

With each alcoholic drink = add 1 glass of water minimum to reduce and any hangover effects – hydration is your hangover insurance and bloat blocker.

RULE #5: Monday is Non-Negotiable

Skip and eliminate the “I’ll start Tuesday” mindset.

Monday = workout, no ifs, ands, or buts.

No matter what. Even if you’re feeling a little slow or have lower energy. Even if you’re not feeling your best. This is when you double down and know that momentum here is greater than motivation.

This isn’t about being perfect.

It’s about being intentional.

You’ve got goals. You’ve got kids watching.
And let’s be real — you’ve already done enough summers feeling “off.”

This one’s different, it’s time YOU step it up. 

Enjoy your weekends  —  just don’t forget who you’re becoming.