How to Enjoy Summer Without Starting Over in September

In this episode, Tanna and Sarah lay out their personal, no-fluff summer wellness game plan. These are the exact strategies they use themselves to stay strong when schedules loosen, schedules blur, and the paddleboard is calling.

In this episode:

Have a plan before summer kicks off — because we plan vacations, road trips, and camping, but rarely plan our health. Sarah shares how she adjusts from 4 strength days down to 3 without losing her foundation — and why that distinction matters.
Think about September You — Fast-forward to fall. Do you want to feel energized, strong, and capable? Or inflamed, exhausted, and starting over? That mental image is a powerful planning tool.
Prepare for a workout anywhere — Bands, bodyweight, hiking trails, and yes — giant rocks at a campsite. No gym? No excuse. Our travel-ready programs Strong Everywhere and Travel Strong have you covered.
Stay connected to your healthy people — Environment is stronger than willpower. Whether that's your online community, your HRM Strong Summer Posse, or just the friends who support your choices even when they don't share them — your circle matters more than you think.
Hydration and protein — non-negotiable — Have a protein shake before the barbecue. Prioritize lean protein. Hydrate like you mean it. (Clear protein and vodka may or may not have been mentioned.)
Don't expect perfection — expect progress — Lower the bar. Just don't put it down. Summer is a middle ground, not a free fall.

Key Takeaway:

Consistency doesn't mean intensity. It means showing up — even at 60%, even with a TheraBand in a tent, even with a lighter schedule and a drink in your hand. The goal isn't to survive summer. It's to arrive in September feeling proud of how you lived it.

Resources mentioned:

🏋️ Strong Everywhere — full-body travel workout program ($9.99)
🌍 Travel Strong — workout collection with TheraBand + mini bands ($9.99)
💪 HRM Strong Summer Posse — join the community group for summer accountability, in-person events, and your healthy people (FREE)

Episode Transcript

Summer Doesn't Have to Wreck You: 6 Tips to Stay Strong All Season8
[00:00:00] It's summertime, Tana. Yes. We both thought it would be a really good idea to share our best tips for staying strong and healthy through the summer. Yes. Because let's be honest, summer can be full of... Chug-a-lug, chug-a-lug, chug-a-lug, chug-a-lug. Indulgences. Indulgences. Maybe a little bit more flexibility with- Yeah
schedules. Yeah. Let's talk about it. Okay. All my tips are literally what I make myself do. Yeah. So it's not like tips that I heard somewhere else or whatever, it's just this is what I have to do 'cause- Mm-hmm ... I was like, I will let it fly. Same. I'll let it fly too. Same girl. Same girl, same. Can you go first?
My first one is have a plan before summer starts. Oh, nice. Well, or at the beginning of summer- At the beginning. Okay ... because I think this is gonna be coming out right at the beginning of summer. Okay. Okay. So make a plan. Plan now. But we plan for- Plan now ... so many things in [00:01:00] summer. Yes. Vacations, maybe camping, road trips.
Yes. Weekends. Sometimes we fail to plan our health. Yes. And I know that our activity levels or activities that we choose look different through summer. Mm-hmm. My suggestion would be to continue having a foundation of strength training. Mm-hmm. For me, it's gonna look maybe doing a little bit less- Mm-hmm
strength training. So normally I do four days a week of strength training. Mm-hmm. My summer plan will have three days a week of strength training. Mm-hmm. Yes. Because I know that I wanna be out on the trails doing hikes. Mm-hmm. I'll be on my paddleboard, in the kayak. So those things all are amazing- Mm-hmm
for movement. However, I will not give up my foundational strength training. Absolutely. And so having a plan of a workout structure that you will follow. We even have travel workouts that you can [00:02:00] do- Mm-hmm ... with minimal equipment like a TheraBand and mini bands too. Mm-hmm. So if you're on the road for a long time, you can still make your workouts- Mm-hmm
happen. Mm-hmm. As long as you have been intentional and plan for it. Mm-hmm. Yeah. You're stealing all mine. I'm just gonna stop. Well, that's just one. No. That's just one.
My first tip, this is, it seems like a no-brainer, but I have to say this to myself. If my schedule in the summertime is, you know, I'm going on my motorcycle here, I'm going there, I'm doing whatever, I can, I call it lower the bar, but I can't put the bar down. Mm-hmm. Right? And that's what you said about going from four days to three days.
Maintaining that consistency, even if it's less- Right ... per week. It can even be instead of a four-day split, going to two full body- Full bodies. Exactly ... strength training days a week. Absolutely. Yeah. To maintain. So it goes back to the all or something. Yeah. Just maintain it. Don't y- you know, [00:03:00] you can lower your bar.
That's what I tell myself, but we are not just gonna- gonna go, "Oh, it's summer," boom- Yeah ... and we're just gonna stop. Yeah. That's my first tip. Which goes into my second tip. Okay. Which is, I want you to think about September you. Oh, I don't have this as a tip. Oh, my. So fast-forward, it's September. Mm-hmm. How do you wanna feel?
Mm-hmm. Do you wanna feel energized, strong, proud, capable? Mm. Or do you wanna start September feeling inflamed, exhausted- Mm-hmm. Oh my God ... frustrated- Yes ... and starting over? Ugh. Ugh. That sounds terrible. No. Oh my gosh. So think about that, and make a plan for that. Yes. Because you can absolutely maintain your healthy habits, or even start, if you're listening to this and you haven't started yet.
Just do it. Start some healthy habits through summer. Yeah. It's such an amazing time to be- [00:04:00] Yeah ... being active and looking after yourself. Mm-hmm. We've got lighter, warmer days. Mm-hmm. Longer days, and an abundance of fresh food- Mm-hmm ... that's at our fingertips. Start now. Just start now. Yeah. It doesn't have to be a, a total overhaul.
Yeah. Couple tips a, or couple habits a day. And nobody wants to be starting over in September. Oh. Come on, let's be honest. Come on. That sounds exhausting. My next tip: prepare for a workout anywhere. So whether That's walks, bands, you take your rope, you're going hiking, you're doing body weight stuff. If you are traveling, prepare for a workout wherever you're going.
Mm-hmm. You don't have to go, "Oh, I don't have a gym. I can't take my 14, uh, 14 pound, 15 pound dumbbells." "I'm not gonna be able to take..." Whatever other equipment you like. Mm-hmm. Take your travel equipment. Yeah. Use what's around you, and don't come up with excuses why you can't. You can work out [00:05:00] anywhere. Yeah.
Yes. Heck yes. I have grabbed, actually camping. Sound- this is gonna sound like I'm completely obsessed. I'm really not. I was just having a really good day. I went for a sprint session thing while I was camping, and then I grabbed giant rocks and I used them as weights. And I was doing presses and all this stuff, and- That's impressive.
Right? No, it, it was- Im-press-ive. Get it? Impressive, yes. Now, do I do that all the time? No. But that day was just, it was super fun, and my kids and I were doing, like, rock tosses and that kind of stuff. But that's, like, you can do it anywhere. Mm-hmm. You can get activity anywhere. And when you're traveling, again, think about, ask yourself, "How do I wanna feel?"
Yeah. When I'm traveling, do I wanna feel lethargic- Mm-hmm ... and low energy? Mm-hmm. Or do I wanna feel my best so I can really- Your best ... enjoy the travels that we are doing? Yeah, for sure. And to feel that way, it doesn't take a lot- Yes ... of movement. And as I mentioned, you can do workouts with body weight- Yes
or with a TheraBand or with mini bands. Totally. And those pack up so [00:06:00] easily. Absolutely. Yeah. You can just throw some burpees in there. You're- Tana loves burpees. Done. Done. My next tip. Okay. Stay connected to your healthy people. Gosh, you have good ones. Environment is stronger than willpower. Okay. I had a mentor that sent that to me back in, oh, I wanna say 2011.
Mm-hmm. And it's so true. Our environment today is really set up and designed for us to be sitting more, eating more- Mm-hmm ... drinking more, scrolling more. And so you really have to be intentional with the environment that you are creating. Mm-hmm. Even if it's a virtual environment- Mm-hmm ... like a- our online community.
We create a special group- Mm-hmm ... for through the summer for that reason alone, is to just stay connected to your people who are also living in a healthy way. Mm-hmm. Because not everybody has that in their everyday life. Absolutely. And [00:07:00] who we're spending our time with, that becomes infectious and contagious- Absolutely
in both ways, right? Mm-hmm. Positively or negatively. Maybe not negatively is the right word. Mm-hmm, mm-hmm. But just the behaviors- Yes ... that you're surrounded with- Yes ... are most likely going to be what you're picking up as well. Yes. And so I'm not saying don't have fun with your fun peeps. Yes. But just making sure that you are staying connected to those people who live a healthy lifestyle all the time because- Absolutely.
Mm-hmm ... it makes it more normal. Mm-hmm. And the normal out there is not so healthy, unfortunately. Yeah, absolutely. Yeah. I'm gonna add to that. Okay. Because I also feel like sometimes you, you are with that group of people that don't have, don't live that life. And I can use myself in as an example because I, everybody knows about me, I love- motorcycles.
Mm-hmm. And I go, I go on group [00:08:00] rides with, like, the most amazing bunch of dirtbags ever. All of which do not work out. Yeah. However, they are supportive of my decisions. Yeah. So it is surrounding yourself also with people that are not going to poo-poo your choices- Right ... to take care of yourself, but support you, even if they giggle at you and whatever and they think you're silly.
Even if it's not how they live. Exactly. Yeah. They're just like, "You go, girl." Yeah. Like, "You do you." So having that support is also super important. Yeah, and there's a big difference between that, "That's amazing"- Yes ... and having a group of people who are gonna look at you and say, "Come on." Ugh. Yeah, exactly.
Just why don't you have some fun? Come on. Live a little. Why don't you have a drink? Yes. It's not that big of a deal. It- yeah. Things like that- Yes ... make you feel wrong- Mm-hmm ... for wanting to stay connected to your healthy lifestyle- Absolutely ... and healthy habits. Yes. Yeah. And as soon as somebody starts saying that, you know it's about, it's about them.
Yeah. It's not about you. So we, we think that right off the bat, but let's [00:09:00] just not sur- let's surround ourself with people that are going to be like that anyways. Yeah. And also- What a downer ... be proud of wanting to stay connected- Mm-hmm ... to your healthy habits. Absolutely. Don't ever feel like you have to make an excuse or a reason why you're doing something.
Mm-mm. It's because you care about your health. Absolutely. Yeah. Uh, but a little side note, a few of those, uh, boys that laughed at me are now going to the gym. Little, little, uh, little caveat there. Yeah. Hehe. Yeah. Ripples, even when they're older than you. Absolutely. Such an inspiration, Tana. You know. All right.
You got another one? My next tip is maintaining your hydration and your protein intake. Hydration, not meaning, um, your elec- Whatever you choose to hydrate yourself with ... clear protein with skinny teas I am doing clear protein and vodka. I'm not even gonna lie. Oh, I can't, I can't lie. I can't. But hydrate yourself, water, [00:10:00] electrolytes.
Keep yourself feeling good through that too, and make sure you get your protein in. Like, if you're gonna go for a barbecue and there's gonna be whatever, cool. Have a protein shake before you leave. Or- Yeah ... prioritize your protein- Or bring some- Prioritize lean protein ... bring something. Yeah. Keep it in the back of, or no, on the forefront of your mind, is that your, your nutrition also doesn't have to be spot on.
Yeah. But it has to be decent still to keep, you know, yourself feeling decent. The less you do and the more crap you eat, the crappier you're gonna feel. So don't. Stop it.
I think we should link the Bob Newhart video- I know ... that I showed you. I love that so much. Yeah. It's, so summer is not about being, like, all in or- No ... all out. No. It's a beautiful middle ground- Totally ... to be able to relax a little- Mm-hmm ... and play a little- Mm-hmm ... and also maintain your healthy habits- Mm-hmm
and maintain your strength [00:11:00] and the things that you've been working so hard to build. Absolutely. You don't wanna just throw them all out the window. Yeah. And then, like we said, have to start over in September. That's the worst feeling. And we know that getting started is usually the hardest part. Mm-hmm.
And to have to get started over and over and over is exhausting. And no wonder people just don't start in the first place or just, you know, quit altogether. Yeah. Because it's exhausting having to redo it and redo it and redo it. It's exhausting. Just bring the bar down a little bit, but still maintain.
Yeah. You know? Yeah. So little recap. Little recap. My top three were have a plan. Mm-hmm. And if you need help with a plan, you let us know. We've got lots of different little mini programs- Yes ... that you could do- Good ones ... throughout the summer. Yeah. My number two is think about September you. Yes. How do you wanna [00:12:00] feel come September?
And then- Mm-hmm ... plan your summer accordingly so that- Accordingly ... it's in line with that. Mm-hmm. And my number three was stay connected to your healthy peeps. I like that one. And if you're in our Healthy Role Models community or a member of our monthly membership program- Mm-hmm ... make sure you join our HRM Strong Summer Posse because- Yes
that is starting up pretty soon, and it's just a really great place to stay connected to see what in-person events are happening- Mm-hmm ... all around the globe. Yeah. Pretty much. The globe. Absolutely, yeah, yeah. And yeah, just be surrounded with your healthy people. It's important. Shall I recap my top three?
Yes, you shall. Okay. Number one, prepare for a workout anywhere. Yes. So no excuse. Doesn't matter. You can work out anywhere. We also have programs, Strong Everywhere and- Yes ... um, Travel Strong. Yes. They're both collections of workouts that can be done anywhere- Anywhere ... with TheraBand mini bands, and I think- Mm-hmm
they're 9.99. You're welcome. [00:13:00] So easy. Yeah. Right? Easy-peasy. Maintain your hydration and your protein 'cause you... Just, just listen to me here. Clear protein. Clear... Yeah, clear. If you must. No judgment. Third tip, don't expect perfection. Right. You know it's summertime and you're having some fun. Don't be down on yourself and expect perfection.
All or something. Lower the bar. Just don't put it down. Mm-hmm. Yeah. I love that. Thank you. Thank you. You don't need to choose between making memories and feeling good. No. No. There's a way- Oh, it's so bad ... there is a way to have both. Both. You bet. And you totally have got this. Mm-hmm. So thanks for tuning in.
Hey, if you have a tip for staying strong through summer- Yeah ... let us know. And until next week, stay awesome. Bye. Happy summer. Oh, happy summer. Bye.
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