Real Life: How to Stay Lean, Strong, and On Track During Summer — Without Starting Over in September:
Let’s be real: summer is not the time to hit pause on your health.
Between vacations, BBQs, late nights, and social events, it’s easy to let workouts slide, grab the quick bite instead of the smart one, and tell yourself:
“I’ll start fresh in the fall.”
But here’s the thing…
You’ve worked way too hard to start over again in September.
At Results by Design Fitness, we coach our community to be consistent, not perfect. You don’t need more time. You need a better plan. And that’s what this summer blog is all about — giving you the tools and mindset to stay in control, even when “real life” heats up.
Consistency > Intensity
You don’t need to train 5 days a week or go on a juice cleanse.
But you do need to stay connected to the habits that built your results in the first place.
Make it your non-negotiable to train at least 1–2 days per week. That one session might be the difference between staying in the game… or falling so far off track that coming back feels impossible.
And no, you don’t need to freeze your membership or “take a break.” You need to move your body, fuel it well, and let your coaches hold you accountable.
Barbecue Season Tip: Pick Your Protein First
When you’re heading to a BBQ or cookout, here’s your game plan:
✅ Pick your protein first (grilled chicken, burgers, steak, fish)
✅ Load up on veggies or bring a side you know fits your plan
✅ Skip the sugary drinks — hydrate with water, sparkling water, or a LMNT if you’re cool enough 🙂
✅ Enjoy your indulgence — but don’t let one meal become a free-for-all weekend
✅ Wear your RxD Swag — You will represent by setting the example for others
You can absolutely enjoy summer food and still hit your goals. It’s not about restriction — it’s about making better choices more often.
Truth Bomb: Excuses Don’t Burn Calories
If you were as consistent with training as you are with making excuses, you’d already be crushing your goals (Was that too harsh?)
Let’s drop the “it’s summer, I’m too busy” story. You’re not lacking time. You’re lacking a plan and priority.
Results come from ownership.
You can’t blame your trainer, your schedule, or the weather.
It’s your body. Your life. Your responsibility.
This Summer’s Real Life Game Plan: One Healthy Habit at a Time
Print this checklist. Stick it to your fridge. Circle ONE to start with — and master it. Once that feels like second nature, move to the next.
✅ Summer Healthy Habits Checklist
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Drink half your bodyweight in ounces of water daily
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Eliminate sugar
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Limit alcohol (CDC recommends ≤7 drinks/week for women, ≤14 for men) – That’s still a lot of drinking. . .
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Get to bed before midnight
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Aim for 7–8 hours of sleep
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Shut down screens before bed
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Eat 5–7 servings of fruits and veggies a day
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Be active every single day (walks count!)
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Avoid caffeine after 2pm
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Hit RxD 1-2–3 times per week
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Cook most of your meals at home
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Shop the Farmers Market weekly
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Start each day with a healthy breakfast
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Get your workout done early before real life gets in the way
The Further You Drift, the Harder It Is to Return
Don’t let 5 pounds become 20. Don’t let a few skipped workouts turn into months off.
Don’t lose the feeling of strength and confidence you’ve already built.
This summer, choose progress over perfection. Choose community over isolation. Choose you.
And hey — we’d love to hear from you:
Which habit are you choosing first, and how’s it going? Drop us a message, tag us, or tell your coach this week.
Results Don’t Take a Vacation — and Neither Should You.
This is your summer. Let’s keep moving forward, one strong decision at a time. Real Life. Real Results.