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Health & Fitness Tips for Summer: Your Ultimate Guide

Summer is right around the corner, and there’s no better time to dive into a healthier lifestyle. Whether you’re looking to get back into shape, maintain your fitness, or just enjoy the season to its fullest, I’ve got some tips that will help you make the most out of the sunny days ahead. 

Let’s explore how you can stay fit and healthy this summer!

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Top Health and Fitness Tips for Summer

Below, you’ll find my top tips for staying healthy and fit throughout the summer. 

These are tried and true tips I swear by and have helped me continue a healthy lifestyle. The best part? They’re all super easy to implement and so beneficial! I’m telling you…these small tweaks make the biggest difference if you stay consistent with them. 

Hydration is Key

First off, let’s talk about hydration. Water is your best friend, especially when the temperature starts to rise.

It’s not just about making sure you aren’t thirsty; it’s about keeping your body running smoothly. Aim for about 16 ounces every 30-60 minutes, especially before, during, and after exercise. 

And if you’re sweating it out, don’t shy away from electrolyte replenishers like LiquidIV and Hydrate. They’ve got the goods to replenish your fluids and prevent dehydration.

Embrace the Great Outdoors

There’s something so amazing about being outside, right? I’m blessed to live in the UP of Michigan, where we’re surrounded by nature. So, getting out for a walk or hanging out by the lake is a must for me.  

Plus, summer is the perfect time to explore the outdoors. Make a list of outdoor activities you want to try and schedule them out. 

It’s such a fantastic way to make exercising feel less like a chore and more like an adventure.

Find Your Cheer Squad

Getting in shape is always easier with a bit of support. Talk to your family and friends about your goals and make sure they’re on board to cheer you on. It’s important they respect your journey—no tempting you with treats or dragging you away from your workout routine. Their encouragement means everything.

Maybe they’ll even want to jump in with you and become your accountability partner!

Speaking of accountability partners, if you can find someone with similar goals that you can do this alongside. It makes the process of getting healthier so much easier and fun!

Plan, Track, Succeed

If you’re serious about your fitness goals, a training program is your blueprint to success. 

It keeps you focused, helps you set manageable goals, and tracking your progress lets you tweak things as you go. 

Remember, accountability is a game-changer.

If you’re looking for a workout program to do, I’m your girl. The at-home fitness streaming service that I’ve been using for over a decade has thousands of workouts to choose from!

You can learn more about my virtual fitness community and streaming service here below!

Eat Smart

Think smaller, more frequent meals to keep your blood sugar levels even. Eating 5-6 times a day ensures you’re getting the nutrients you need without overloading your system. 

Plus, it’s a great way to fuel muscle growth and fat loss.

Oh, and make sure you’re eating enough! It’s important that you are getting the nutrients your body needs and not depriving it.

Get Creative with Your Routine

Too busy for a workout? Time to rethink your habits. Maybe use your lunch break to move your body. Consider grabbing an on-the-go lunch and pairing it with a walk. 

Sipping on a protein shake or munching on some fruit while strolling can be a refreshing break from a hectic day.

If you work from home, consider investing in a walking pad and a standing or adjustable desk. It’s a great way to kill two birds with one stone.

Pro tip: Schedule your workouts on your calendar and have them as a standing meeting. Treat the meetings like they can’t be rescheduled. 

Patience is your friend

If you took a break for a while, don’t expect instant results. Enjoy the journey, be consistent, and set daily goals. 

Fitness is a marathon, not a sprint. With anything in life, it’s all about consistency. If you do all the little things (sleep, eating clean, working out, etc), over time, you will see results. 

Appreciate your efforts and know that with time and dedication, you’ll get there.

Breathe Right, Exercise Better

Breathing correctly during exercise can significantly improve your performance and endurance. 

Find a good breathe work routine and find a breathing rhythm that works for you.

Self-love is the Best Love

Remember, we’re all unique. Love yourself for who you are inside and out. As long as you’re doing your best, eating right, and staying active, you’re on the right path.

I personally love reading personal development books or listening to podcasts to constantly work on myself and be the best version of myself I can be. 

And… Have Fun!

Summer should be full of unforgettable moments. Enjoy your activities, relax, and let’s get healthy, one tip at a time!

Everyday Tips for a Healthier You

Here are the guidelines to follow to keep you at your healthiest version!

  • Drink 8-10 glasses (8oz) of water per day
  • Exercise 5-7 days per week. Do at least 2-3 days of strength training per week. Give yourself rest days, too, so your muscles can rest and repair!
  • Think of food as FUEL!! When you eat like crap, you feel like crap. A clean diet will help you SO MUCH and give you energy for your workouts. With that said, it’s okay not to eat perfectly 100% of the time. Aim for whole foods around 80% of the time, but still allow yourself treats for the other 20%
  • Write down what you eat! Get a notebook and use it as a food journal to track your calories throughout the day. HUGE, HUGE, HUGE! It helps you be able to visually see what is going into your body on a daily basis
  • Go to to figure out your target calorie intake to lose weight. Everyone is different.
  • Get 7-8 hours of sleep at night.
  • Write down your goals: if you need help with this, go to grab a Hyper Focus Journal!
  • Try to BE HAPPY, DON’T STRESS, and STAY POSITIVE. This makes a HUGE difference trust me. Change your thoughts, and you change your life!

Ready to make this summer your healthiest yet? Let’s do this! Remember, it’s all about enjoying the journey and making lasting changes. 

Feeling motivated? Kick things off by joining my virtual gym community! It’s a fantastic way to get a head start on your summer fitness. Make sure to check out all of the details about the virtual community to see if it would benefit you!

Here’s to a summer full of health, happiness, and unforgettable adventures!

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Mindy Wender

I’m a down-to-earth, small town, girl next door dedicated to empowering women to create their own success and unlock their full potential.

My hope is to be your “go to” BFF for all the things us Moms/Women need. I love helping women THRIVE in all areas of their lives.

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