SUMMER FIT FILES: ALL OR SOMETHING
These files are pulled from real life. I've said it before but I’ve been working on my fitness, nutrition, and health from an early age. My first attempt was at the Kerrisdale Weight Watchers at the age of 12, followed by a stint at a weight loss camp in 1984. Then, I engaged in gym workouts and marathon training through the 1990s and early 2000s, until I discovered CrossFit in 2013.
I’ve worked on my fitness through university, pregnancy, full-time work while raising kids (that was a brutal stretch) and through grief, injury, and everything in between. I now realize staying fit is a lifelong pursuit, no matter how you cut it. It’s not easy. But it’s worth every ounce of effort. There’s no shortcut, no magic time or fix. The sooner we accept that, the faster we can lean into a sustainable approach that actually works. It isn’t a sprint. It’s a forever plan.
Truth is, I’ve also had summers where my whole “plan” was Miss Vickie’s and black cherry ciders in the yard. Fun, but not exactly the road to strong and lean. Let’s call that a low-effort summer. Not sustainable!
This file offers a few simple tips for staying fit in the summer, based on what I’ve found works, especially when travel, beach days, backyard hangouts, and the celebration of a sunny Vancouver day calls at every turn.
TIP ONE: Quash the Biggest Trap: All-or-Nothing Thinking
Have you heard this voice?
“I already ate three donuts this morning — the day’s blown, might as well have pizza.”
“I can only get to one or two classes this week, so what’s the point?”
“I’ll start fresh Monday.”
“I’ll reset after my trip.”
Or the classic: I always do X at Y. That is how it is!
This kind of thinking will keep you stuck and is sabotage masquerading as strategy. The truth is, change requires change and doing something is always better than doing nothing. One short walk, one workout, one better choice, all add up. Just because it has always been done that way does not mean it must continue in that vein. Dare to do different and see what happens! Take away: If you can’t do it all, do what you can.
Recall, It’s not the one skipped workout or indulgent meal that throws you off. It’s the domino effect, the pileup of “screw its” that follows. But if you catch it early? You stay in the game even when summer tries to knock you out of rhythm.
Tip 2: Build a Buffer
Summer throws curveballs: trips, guests, long days, no routine. It’s all for a good cause, until you realize working out is taking a backseat and your meals are 90% grazing.
So, when you do have control? Seize it.
If you know your routine will get thrown by travel or other summer commitments, hone in hard now. Hit the gym without fail. Minimize eating out, cook at home, and up your vegetable intake. Bank those consistent days, and it will give you a cushion when you go off the beaten path.
Take away: Putting the work in now = protecting your health when routine disappears.
Tip 3: Learn to Talk Yourself Through It
There will be days when you just don’t feel like working out or eating well. It. Will. Happen.
The temptation to put it off, skip it, or “start fresh tomorrow” is strong. Fight it off by reminding yourself:
You’ve never regretted getting it done. Keep the ball in the air.
Doing something — anything — keeps your health in tact.
And when it is really not happening? Pick the lowest-effort option that still counts. Throw on a weighted vest and go for a walk. 20 minutes out, 20 back. 10 minutes of 10 pushups and 10 air squats. Ask for an extra serving of vegetables at the restaurant. One scoop of ice-cream instead of two. The options are endless!
Tip 4: Limit the drinking
Summer can easily turn into a daily drink habit: patio wine, beach beers, brunch sangria, a cider “just because.” I get it, I loved drinks on a sunny day, but too much “summer cheer” will muck with your health.
It’s not just about calories. Alcohol messes with sleep, steals your energy, messes up your appetite, and slows recovery. You can become a drained summer being.
Take it from someone who’s spent many summers drinking by the pool; it will stall your progress. If you can replace it, do so.
This summer, remember you can still move forward with your health and fitness if you lean into the simple principle of all of something. Whatever effort you have, give it. A skipped drink, a good walk, a solid meal will all add up and keep your health intact, even when daily rhythms change.
When in doubt:
Go all in. On something.
Need a helping hand? Enroll in our nutrition coaching program and stay focused, no matter the time of year!
See you in the gym!
Motor on Wednesday's WOD at Empower🏋️
Warm-up | 3:00
50' bear crawl
50' lateral bear crawl
10 sumo-stance KB goblet squats
10 regular stance KB goblet squats
Snatch warm-up | 5:00 - 8:00
Snatch grip RDLs
Snatch deadlifts
Hang snatch shrugs (keep barbel close to body, work on timing, hip extension, Lat engagement)
Hang muscle snatch
Squat ankle rocks (barbell in hip crease)
BTN snatch grip press
Snatch balance
Hang power snatch
Power snatch
WOD | 45:00 | H:10 - H:55
Power snatch 3-3-3-3-3 reps (H:10-:25 --15 minutes)
Snatch balance 2-2-2-2-2 reps (H:25 -:40 --15 minutes)
Squat snatch 1-1-1-1-1 reps (H:40 - :55 --15 minutes)
Cooldown | 3:00
Lat stretch on the rig
Quad stretch
Pigeon stretch
