Break out the patio furniture and fire up the grill—summer’s just around the corner! For my family, Memorial Day marks the official kickoff to the season, and we’re less than two weeks away!
If this recent stretch of sunshine has you dreaming of a fun-filled, social summer, you’re definitely not alone. We’re all imagining poolside cocktails, music festivals, backyard BBQs, outdoor concerts, and patio happy hours.
In Cleveland, summer is short but oh-so-sweet, so you’ve got to soak up every sunny moment! But, here’s the thing about summer: it comes with a lot of distractions.
And with those distractions?
That familiar all-or-nothing mindset tends to sneak in:
“School’s out, the kids are home—working out feels impossible. I’ll just start again in August.”
“I want to eat healthier, but between vacations, grad parties, and cookouts? I’ll wait until fall.”
Trust me, I get it. I may be a coach, but I’m human, too.
I love summer—Guardians games, Mitchell’s ice cream, hiking trails, outdoor movies, grilling with friends—I’m here for all of it.
But that all-or-nothing mindset? That’s the part you need to ditch.
It’s a trap—the slippery slope of summer sabotage! But here’s the good news:
You can feel better, move more, and eat well without missing out on the fun!
Because when it comes to progress, consistency always beats perfection.
Yes—you really can have your s’mores and eat them, too.
So how do you stay on track when your summer calendar is packed with parties, travel and patio hangs?
Step 1: Let go of the all-or-nothing mindset!
Step 2: Create balance with my go-to strategies for navigating the top three summer setbacks:
👉 Alcohol: Sip smart without derailing your progress.
👉 Vacation: Travel while staying on track for your goals.
👉Food: Savor social meals guilt-free!
Keep reading to learn how to enjoy every moment of summer while still moving steadily toward your goals. It’s all about balance—and finding what works best for you.
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BUT FIRST, EXPECTATIONS:
Let’s start by setting realistic expectations based on the most common goals.
First, you need to understand what it actually takes to achieve each one. Then, you can decide whether you’re willing to commit to those actions. Once you know what’s required, it’s easier to strike a balance that works for you — not just what sounds good in theory. Here’s a simple breakdown:
Goal #1: Fat Loss & Body Recomposition
What it is: Reshaping your body—your clothes start to fit better and your muscles look more toned and defined, even if the scale doesn’t move much.
What it takes: A consistent calorie deficit (eating less calories than you’re burning) every day, not just Monday–Thursday.
Goal #2: Weight Maintenance
What it is: Staying at your current size and weight while feeling balanced—your energy is steady, clothes still fit, and you’re not stressing over food.
What it takes: Eating roughly the same number of calories as you burn each day.
Goal #3: Muscle & Weight Gain
What it is: Building visible muscle and strength—your body looks firmer, you’re lifting heavier weights and getting stronger!
What it takes: A consistent calorie surplus (eating more calories than you’re burning) paired with strength training.
Goal #4: Overall Health
What it is: Feeling energized, sleeping better, having fewer cravings, and feeling in control—not necessarily tied to weight changes.
What it takes: Eating 3 well-balanced, properly portioned meals each day that include protein, veggies, smart carbs, and heart-healthy fats.
HOW TO HAVE YOU S’MORES & EAT IT, TOO!
Now that you’re clear on what it takes to reach your goals, let’s talk about where things usually go sideways in the summer. Even with your best intentions, warm weather, busy weekends, and social events can quickly knock you off track.
The top three culprits? Alcohol, vacation, and all those food-filled gatherings: BBQ’s, grad parties and weddings!
From patio cocktails to beach getaways and nonstop cookouts, it’s easy to lose momentum without realizing it. Here’s how to navigate these common summer culprits without sacrificing your progress:
Summer Culprit #1: Alcohol…….There’s just something about a sunny day and a cold drink—but alcohol will sabotage your goals, here’s why:
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Empty calories with zero nutrition
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Impacts food choices (hello, late-night pizza and Taco Bell!)
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Slows fat loss, since your body prioritizes burning off alcohol first
How to enjoy drinks without derailing progress:
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Eat first: Fill up on protein and veggies before drinking.
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Set a limit: Choose your number of drinks and stick to it.
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Hydrate: Drink 1 glass of water after each adult bev
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Keep it simple: Skip sugary mixers and cocktails.
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Try mocktails: Sometimes it’s about the ritual, not the buzz.
Summer Culprit #2: Vacation……Travel can throw off routines fast—but a little planning goes a long way—here’s how to travel smart:
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Hydrate early & often, especially while flying.
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Pack snacks—fruit, nuts, protein bars, tuna packs—when flying.
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Pack a cooler for road trips— hard-boiled eggs, sandwiches, chopped veggies, fruit.
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Shop smart —bananas, packs of (unsalted) nuts, protein packs, protein bars (look for shortest list of ingredients) and sandwiches are typially available at gas stations and airport kiosks.
Once you arrive at your destination:
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Shop smart: Hit local markets and stock up based on your rental’s amenities—fridge, stove, microwave, etc. Even without a full kitchen, you can keep fruits, veggies, nuts, tuna packs, and protein bars on hand.
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Plan your splurges: balance restaurant meals by prepping and eating the other meals at your rental.
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Prioritize protein & veggies with every meal, regardless where you’re eating!
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Eat mindfully: Slow down, enjoy local dishes & listen to your fullness cues.
Summer Culprit #3: Food…..Food-focused social gatherings like BBQ’s, cookouts, grad parties, fetivals, and weddings are summer staples —but they don’t have to knock you off track! Try these crowd-friendly strategies:
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Bring a nutrient dish to share— grilled protein, veggie skewers, fresh fruit—so you have better options. [try my go to Greek Feta Dip]
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Skip the basics—foods like chips you can eat anytime—and go for what’s special!
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Veggies & Protein First —fill half your plate with veggies, then add protein. Enjoy the extras after!
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Be social (not snacky): Step away from the food table and mingle. Out of sight = out of mind!
Bottom line? Summer doesn’t have to mean starting over in the fall. With a little awareness and a few smart swaps, you can enjoy all the fun without losing your momentum.