As another school year draws to a close, families everywhere find their routines are about to transition into summer. The transition offers a unique opportunity to blend health and wellness with the joy and freedom this season offers. Here are some tips and tricks to maintain your wellness routines while enjoying summer fun with your family.
Active Fun with the Family
Outdoor Adventures
Take advantage of the beautiful weather and make a list of activities your family would enjoy. Our family makes a summer bucket list at the beginning of each summer. Some ideas include picnicking in local parks, hiking trails, backyard baseball game, fishing, or flying a kite on the beach. Plan weekly outings that keep everyone engaged and active. Hiking, biking, roller blading, and beach games are great ways to get moving and enjoy the outdoors.
Water Activities
Swimming, kayaking, paddleboarding, and even a good old-fashioned water balloon fight can provide hours of fun not to mention a full-body workout. One of our favorite summer activities is building a giant slip and slide in our backyard. Don’t forget to invite friends to add to the fun!
Family Sports:
Organize family-friendly sports games like baseball, kickball, relay races, or obstacle courses. This not only keeps everyone active but also strengthens family bonds. Consider joining a local league or attending sports camps or a class together.
Garden Together:
Gardening is a surprisingly effective form of exercise. It’s also a wonderful way to teach kids about nutrition. Planting and tending to a garden can be a soothing and productive family activity that encourages healthy eating. My kids were always more curious about fruits and veggies they planted and grew. You can take this one step further and include your kids in meal prep. Again, I have always found that my kids are more likely to try new things when they are involved in the process.
Sidenote: My kids are currently 23, soon to be 20, and 12 and I’m proud to say they are healthy eaters. My oldest even wrote a note in this year’s Mother’s Day card thanking me for teaching him how to be healthy. That is a high compliment from a 23-year-old young man. So, hang in there moms! Your kiddos ARE watching, and they see your hard work and are learning from you as we speak!
Healthy Habits Routine Changes
Set a Summer Schedule:
Even though summer is supposed to be fun and relaxed, establishing a routine can help maintain healthy habits. You can be flexible with some aspects of the day but aim to set specific times for meals, physical activities, and relaxation to ensure a balanced day. Make it work for you but emphasize the need to take time for each daily.
Morning/Evening Workouts:
The heat of summer can make exercise challenging. Try to shift workouts to first thing in the morning or later in the evening (if it doesn’t disturb your sleep routine.) A family yoga session in the backyard, a fun obstacle course, or a brisk walk around the neighborhood can be a refreshing way to start or end the day.
Stay Hydrated:
Summer heat increases the need for proper hydration. Make a habit of carrying water bottles wherever you go. If getting water is a challenge or you are just bored with it try infusing with fruits like lemon, lime, or berries to make it more satisfying and refreshing on hot summer days.
Another tip is to try to get certain amounts by set points during the day. For example, I wake up and drink a 16oz glass of water first thing in the morning. By noon I try to drink one 32 oz water bottle and by dinner I drink another one. I don’t always get both in but on days I work out and in the heat, I make a bigger effort to get this done.
Mindful Eating:
Summer is full of BBQ’s, ice cream runs, and s’mores around the campfire. It’s easy to indulge this time of year and you can do so guilt free by balancing with nutritious meals. Involve the kiddos in cooking, no matter what age, to make them more excited about eating healthy and strike a balance.
One sweet treat we love to make in the summer is homemade popsicles (see recipe below). It feels like a cool, summer treat but it’s actually loaded with nutrients. Win/win!
Healthy Summer Recipes:
I love light, easy summer meals and snacks that come together with ease. Here are some of my family’s favorites.
Grilled Vegetable and Chicken (or Beef) Skewers:
Combine your favorite colorful veggies like bell peppers, zucchini, mushrooms, and cherry tomatoes with chunks of chicken or beef. Marinate in olive oil, garlic, and your favorite herbs and spices, then grill. Serve with a side of quinoa or a fresh salad. Sometimes I like to add pineapple to the skewers for a little sweetness. Enjoy a family meal outdoors then go for a walk or bike ride.
Fruit Smoothie Popsicles:
Blend seasonal fruits like strawberries, blueberries, cherries and peaches with yogurt and a splash of almond milk. Add a handful of spinach for an extra nutrient boost and a serving of your favorite protein powder if you are trying to get extra protein in your day. My family loves trying different flavor combinations. For added fun, have each family member make a signature popsicle and vote on who’s is the yummiest at your next BBQ.
Salad Jars:
Prepare portable salads in mason jars for picnics or quick lunch ideas. These meal prep in a snap. Prep once and eat them all week. First layer ingredients like leafy greens, cherry tomatoes, cucumbers, chickpeas, and grilled chicken. Then, top with a vinaigrette just before eating. Yum!
Frozen Yogurt Bark:
This is another fun treat to make as a family. Spread Greek yogurt on a baking sheet, sprinkle with fresh berries, nuts, and a drizzle of honey or dark chocolate. Freeze and break into pieces for a cool, healthy treat. We also love peanut butter banana bark. Slice bananas and spread on cookie sheet, drizzle your favorite nut butter on each banana slice them drizzle with dark chocolate and freeze.
For more of my favorite summer recipes click here.
Balancing Discipline and Fun
Maintaining a disciplined approach to health and wellness certainly does NOT mean you have to compromise fun. Here are a few tips to keep the balance:
Plan ahead:
Schedule both active and rest days. Plan healthy meals but also allow for occasional indulgences. Each week I make a meal plan and I include a healthy snack we can make as a family (or I make it on my own). I also carry healthy snack options when we are out and about so no one gets hangry!
Incorporate Play:
Choose activities that feel more like play than a workout. Dance parties, water games, scavenger hunts, and obstacle courses can be both fun and active. Who says workouts have to be at the gym? Not me! I love keeping my options open and including my family in less traditional workouts, especially during the summer.
Set Goals Together:
Create family fitness goals, like a certain number of steps per day or trying a new sport/activity each week. You can also add things like trying a new food or recipe each week. Be creative and celebrate achievements together to stay motivated. For example, if you stick with your goals for one whole month have a pool party, outdoor movie night (or whatever motivates your family).
Stay Flexible:
Allow for spontaneous fun. If a planned workout gets replaced by an impromptu beach day, go with it. The key is to keep moving, create memories and make the most of the season.
By blending structured wellness habits with the free-spirited nature of summer, you can create a balanced and enjoyable season for you and your family. Embrace this special opportunity to spend quality time together, explore new activities, and foster a healthy lifestyle that can carry on well beyond summer.
Need a little help getting started or staying on track this summer? I offer virtual coaching so you can access me from anywhere, even on vacation! Sign up here.
Wishing you a healthy and fun summer!
Christine
