How To Stay Consistent With Fitness + Nutrition THis Summer
Let’s be real - summer is one of the hardest seasons to stay consistent with fitness and nutrition.
Not because we suddenly stop caring, but because our usual structure and routines tend to fly out the window. Vacations, weddings, backyard BBQs, weekend getaways, spontaneous happy hours…it all piles on. And while those things are joyful and well-deserved, they also have a sneaky way of pulling us off track if we’re not mindful.
I talk to women all the time who feel like they fall off the bandwagon in summer. They feel amazing going into May—strong, confident, and in a rhythm with their workouts and meals—and then by mid-July they’re feeling bloated, tired, and totally out of sync.
But I want you to know: It doesn’t have to be that way.
You can enjoy the fun and freedom of summer and still feel strong, energized, and in control of your health. I’ve found that with a few simple mindset shifts and habits, I’m able to stay consistent, even during the most unpredictable season of the year.
So today, I want to walk you through how I personally approach summer, and what’s helped me (and so many of the women in our Liv Your Fit community) stay on track without missing out.
1. Let Go of the All-or-Nothing Mentality
This is a big one so I need to say it first: Consistency doesn’t mean perfection.
If you’re waiting for the “perfect” week to get back on track—one where you eat clean every day, hit all your workouts, drink a gallon of water, and sleep 8 hours a night—you’ll be waiting until September. Life just doesn’t work like that in the summer.
Instead, I focus on doing what I can each day, knowing that something is always better than nothing. If I only have 20 minutes to move, that counts. If I end up having dessert at a BBQ, that doesn’t mean the whole day is ruined.
Releasing the pressure to be perfect has actually made me more consistent (believe it or not), because I don’t feel like I’m constantly starting over.
2. Anchor Yourself With Non-Negotiables
When my routine is thrown off, I rely on a few daily non-negotiables that keep me feeling grounded.
These aren’t intense or overwhelming. They’re simple habits that act like anchors (see the summer theme here?), keeping me steady even when life feels chaotic. They are:
Hydrating first thing – I always start my morning with 16–20 oz of water before anything else.
Prioritizing protein – I aim for 20–30g of protein per meal to stay full and support my muscles.
Daily movement – Whether it’s a strength workout, a walk, or stretching, or a combination, I move my body every day.
Sleep – I try to wind down by 10pm and protect my rest as much as possible.
Even if everything else goes off course, these habits bring me back to center. They’re my version of summer structure.
3. Plan Around the Fun (Not Against It)
Summer is full of things I love: Long weekends, dinner parties, beach days - and I’m not about to skip those to stay “on track.” What I’ve learned to do instead is plan around them.
For example, if I have a party on Saturday night, I’ll try to get a quick strength session in that morning, make sure I have a protein-rich breakfast and lunch, and hydrate throughout the day. That way, I can enjoy the evening without feeling off.
Same goes for vacations. I’ll pack resistance bands or running shoes, plan a few active outings, and scope out healthy restaurants or grocery stores ahead of time. That way, I can relax and feel good in my body.
You don’t have to choose between health and fun. You just have to be intentional.
4. Make Workouts Work For You
Let’s be honest: Summer schedules can be unpredictable. The gym might not always happen. That’s okay.
I make a point to simplify my workouts so I can stay consistent even when I’m traveling or tight on time. This might look like:
A 20-minute bodyweight workout on my porch
A power walk with a podcast
A quick dumbbell circuit at a hotel gym
The goal isn’t to crush every workout. it’s simply to keep moving.
This is one of the reasons I created the Summer Consistency Guide: to give you effective, low-maintenance workouts you can do anywhere, anytime. No excuses, no fancy equipment—just smart, strong movement that helps you stay in the game.
5. Don’t Wait for Monday
One of the biggest mindset shifts I’ve made is to stop waiting for Monday (or the next week, or the next season) to get back on track.
If I have an indulgent night, I don’t spiral. I don’t beat myself up. I just reset with my next meal or workout.
That reset might be something as small as going for a walk, making a smoothie, or chugging water. But it reminds my body (and my brain) that I’m still committed. That I can trust myself to bounce back, no matter how imperfect the moment was.
Waiting for the “perfect time” will keep you stuck. Instead, just focus on the next best choice.
Final Thoughts
Summer doesn’t have to be the season you “fall off.” It can be the season you level up - Not by doing more, but by doing what actually works for your life.
Consistency is about showing up in the small ways. Choosing a protein-forward meal. Saying yes to a 15-minute workout. Drinking water before wine. Getting back on track without guilt.
If you’re ready to feel your best this summer without giving up what you love, I’ve got you. My Summer Cosistency Guide was made for this season. It’s packed with quick workouts, simple meals, and supportive strategies to help you stay on track and feel amazing all summer long.
This is your reminder: you don’t have to start over in the fall.
You can start showing up now—and I’ll be right here with you.
— Olivia
